The Five things that matter most to Men's Health

By Dr Mick Watts MBBS MRCGP

(Mick is a GP in Windsor with a particular interest in men’s health, healthy ageing and lifestyle medicine.)

I've always been sceptical of simple lists intended to solve life's problems. Five ways to become a millionaire, five ways to become a better manager, or perhaps even Five Simple Steps to becoming the Pope?

But my view of lists has altered since becoming more focussed on lifestyle medicine. Particularly as it applies to men's health. Although these same five items apply also to women, my title today is chosen to reflect my target audience. Men deserve their own health space and approach. This conversation started in my previous blog Why men tend to put off going to the doctor. (Click link)

By allowing men to approach health in our own, and different way, I aim to simplify the minefield of the wellness industry. Sorting important simple health steps from the marketing hype.

As a GP, I see everyday that the way we live has a profound effect on our risk of developing most long term illnesses. Medicine is very good at treating established disease. We investigate, diagnose and prescribe. Much of that work is essential.

But we have not always given enough attention to preventing illness in the first place.

That matters, because many of the conditions that affect men do not appear suddenly. Heart disease, type 2 diabetes, some cancers, frailty, poor mental health and loss of independence develop over many years, and can often be prevented.

If all of us are aware of the steps we can take, we could potentially prevent a lot of the illnesses that could affect our future health. Illnesses are influenced by biology, genetics, luck and social circumstances, but they are also strongly influenced by habits that can be changed. Understanding the simple areas of our lives where we should be concentrating can make a huge difference.

The five areas I return to again and again in my men's wellbeing clinics, are simple to remember:

Mental wellbeing, Exercise, Nutrition, Weight and Sleep. They even spell out Men's wellness!

They are not magic. They are not a cure for everything. They are not a moral judgement. But they are the five areas where men, young and older, can make the greatest difference to their future health. It is never too early or too late to start.

Let's look briefly at what these steps are, and why they are so important in taking a fresh approach to maintaining our long term good health.

Mental health and wellbeing

Mental health difficulties do not only claim young lives. They also contribute to chronic disease, some cancer risk and cardiovascular illness. Addressing mental wellness first, opens the door to meaningful lifestyle improvement for many men who otherwise feel stuck.

This is not only about depression or suicide, although suicide in young men remains one of the most serious issues in men’s health and must always be taken seriously.

Mental wellbeing matters in the broadest sense.

In my experience, lasting change is much harder when a man is dealing with untreated anxiety, persistent low mood, alcohol or drug dependence, relationship breakdown, loneliness, financial stress or a life that simply feels out of control.

Mental health shapes our capacity to act. It influences whether we smoke, overeat, drink too much, avoid exercise, sleep badly, use recreational drugs or withdraw from the people who might help us.

This does not mean lifestyle change should be postponed indefinitely. It means the plan has to be realistic. Men who are struggling do not need a lecture. They need a way forward that takes their own life seriously.

Mental wellbeing in drawn from almost every aspect of our environment, from social interactions, relationships, work, stress, and leisure pursuits to lifestyle choices such as smoking and alcohol.

In my lifestyle clinics I aim to address these issue as a priority. For many men, addressing mental wellbeing first opens the door to everything else.

Exercise

Once readiness for change is in place, exercise delivers some of the largest health gains available to us. Nearly all major causes of premature death are favourably influenced by regular physical activity. Regular physical activity reduces the risk of many illnesses, including heart disease, stroke, type 2 diabetes and some cancers. It also improves mood, sleep quality, strength, balance and confidence.

In general practice, I have often seen exercise become the catalyst for wider change. Start walking or hiking, cycling, swimming or lifting weights. Sleeps Improves. Mood improves. We feels more in control. We begin to sleep better, and think differently about food, our habits and weight.

Exercise is not just about fitness. It is about preserving independence. Strength, balance and mobility are some of the best protections we have against frailty as we age. Maintaining or regaining these abilities can have a remarkable effect on long term health.

It is difficult to think of any medical treatments that offer such broad benefits.

Nutritional balance

Once exercise improves, attention naturally turns to how we fuel our bodies.

We are, in many respects, shaped by what we eat. Food affects weight, blood pressure, cholesterol, blood sugar, gut health, energy, mood and inflammation.

Fortunately, the basics are not complicated. Better nutrition does not require expensive supplements, extreme diets or perfection. It begins with understanding what food is doing in the body.

A good diet supports mental resilience. It improves the benefits of exercise. It actually reduces the risk of cardiovascular disease, type 2 diabetes, other metabolic diseases and even some cancers.

The aim is not to make men feel guilty about every meal. The aim is clarity. Once we understand the effect of food, we are in a better position to choose what we want to change.

Weight management

An understanding of nutrition will lead to consideration of our personal weight. This is not about appearance. It is about health.

We need to understand what our bodies require. Then we can assess our own weight honestly and interpret what it means for long term health. From there, we can decide whether weight adjustment would meaningfully reduce risk and whether we actually want to address it.

Excess weight, particularly around the abdomen, (visceral fat) is closely linked with metabolic risk. It increases the likelihood of type 2 diabetes, high blood pressure, fatty liver disease, heart disease, stroke, joint problems and many other illnesses.

That does not mean every man needs to become lean or super athletic. It means we should understand our own weight honestly and consider what it means for our future health.

For some men even modest weight loss can make a meaningful difference. For others, the first step may simply be to stop gradual weight gain. Either can be worthwhile.

Weight management should never be about shame. Shame rarely helps. Understanding does.

Sleep health

Sleep is sometimes treated as an optional extra. It is not.

During sleep, the body repairs, regulates and resets. Hormonal balance, immune function, memory, concentration and emotional control all depend on adequate rest.

Poor sleep makes everything harder. It worsens mood, increases cravings, reduces motivation, undermines exercise plans and makes weight management more difficult. It is also linked with a higher risk of hypertension, diabetes, heart disease, anxiety and depression.

Sleep often improves when exercise, nutrition, weight and mental wellbeing improve. But it also deserves direct attention.

When we are exhausted we are unlikely to make our best decisions.

For that reason, sleep is not an afterthought. It is a central component of wellness.

Where to begin

There is a great deal here, but there is no obligation to act immediately.

Nothing in this blog demands that you change. I see my role as a doctor as describing, as clearly as possible, what optimal health looks like based on current evidence.

Most men already know much of this, but it can become buried beneath work, stress, family pressures, money worries and the pace of life.

Time, motivation, mental space and financial security all influence our readiness. Change can feel daunting. There is no need to rush and no requirement to tackle every step at once.

Some men transform all five areas and see remarkable results. Others begin with one small change.

A walk. A better breakfast. Less alcohol in the week. A conversation with someone they trust. A regular bedtime.

What matters first is understanding the power of these five areas.

Mental wellbeing, exercise, nutrition, weight and sleep.

When we understand the steps needed, we are no longer passive observers of our own risk. We become active participants in our future health.

Future blogs will explore these individual areas in more detail, including practical steps we can take to improve them. This is an introduction, and I welcome any feedback.

(This blog is written for general information and encouragement. It is not a substitute for personal medical advice. Every man’s health, circumstances and risks are different. If you have concerns about your own health, or if you are planning significant changes to exercise, diet, weight or medication, please speak to your own GP or healthcare professional.)