Occupational health weekly: Mens health week 10 - 16th June
In this week’s instalment of OH Weekly, we are talking mens health.
3 tips for improving mens health
Check your nuts!
A testicular self-exam is a simple process that involves checking your testicles for lumps, changes in size, or other irregularities. It’s best to perform this exam monthly, ideally after a warm bath or shower when the scrotal skin is relaxed.
Directions
Preparation: Perform the exam after a warm shower or bath, as the warmth relaxes the scrotum, making it easier to feel any abnormalities.
Positioning: Stand in front of a mirror. Look for any swelling on the skin of the scrotum.
Examine Each Testicle:
Gently hold one testicle at a time between your thumbs and fingers of both hands.
Roll the testicle gently between your fingers. Look and feel for any hard lumps, smooth rounded bumps, or changes in size, shape, or consistency.
Check the Epididymis: It’s normal to feel a soft, tube-like structure at the back of each testicle. This is the epididymis, which stores and transports sperm. Don’t confuse it with a lump.
Be Aware of Normal Variations: It’s normal for one testicle to be slightly larger or to hang lower than the other. Get to know what feels normal for you so you can detect any changes.
When to Seek Medical Advice
If you feel any lumps, notice changes in size, or experience persistent pain or discomfort, schedule an appointment with your doctor. Early detection is crucial for effective treatment of testicular conditions, including cancer.
2. Eat well
Maintaining a healthy diet is crucial for men's overall health, supporting energy levels, managing weight, and reducing the risk of chronic diseases. Here's a brief overview of a healthy diet and recommendations for men:
A balanced diet for men should include a variety of foods to ensure adequate intake of essential nutrients such as vitamins, minerals, proteins, fats, and carbohydrates. Emphasise whole, minimally processed foods.
Recommendations
Fruits and Vegetables: Aim for at least 5 servings per day. These provide essential vitamins, minerals, and fiber. Include a variety of colors and types to maximize nutrient intake.
Whole Grains: Choose whole grains over refined grains. Examples include whole wheat, brown rice, oats, quinoa, and barley. Whole grains are rich in fiber, which supports digestive health and can help manage weight.
Lean Proteins: Include a variety of protein sources such as lean meats (chicken, turkey), fish, beans, legumes, nuts, seeds, and low-fat dairy. Fish, especially fatty fish like salmon and tuna, provides beneficial omega-3 fatty acids.
Healthy Fats: Focus on healthy fats found in avocados, nuts, seeds, and olive oil. Limit saturated and trans fats found in processed foods, fried foods, and fatty meats.
Dairy: Incorporate low-fat or fat-free dairy options like milk, yogurt, and cheese. These provide calcium and vitamin D, important for bone health.
Hydration: Drink plenty of water throughout the day. Limit sugary drinks and alcohol. Aim for at least 8 cups of water daily, more if you are active.
Limit Added Sugars and Sodium: Reduce the intake of added sugars found in sweets, soft drinks, and many processed foods. Keep sodium intake below 2,300 milligrams per day to support heart health.
Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates if necessary and pay attention to hunger and fullness cues.
Regular Meals: Don’t skip meals, particularly breakfast. Eating regular meals helps maintain energy levels and supports metabolism.
Snacking: Choose healthy snacks like fruits, nuts, yogurt, or vegetables with hummus instead of chips or sweets.
3. Regular Exercise
Regular physical activity is essential for maintaining good health, managing weight, improving mood, and reducing the risk of chronic diseases. Here’s a brief overview of exercise recommendations for men:
Exercise Recommendations
Aerobic Exercise:
Frequency: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. This can be broken down into 30 minutes of moderate exercise, 5 days a week.
Examples: Brisk walking, running, cycling, swimming, or playing sports like basketball or soccer.
Strength Training:
Frequency: Perform strength training exercises at least 2 days per week.
Exercises: Include all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Use weights, resistance bands, or body-weight exercises such as push-ups, squats, and lunges.
Flexibility and Balance Exercises:
Frequency: Incorporate flexibility exercises, such as stretching or yoga, into your routine at least 2-3 times per week.
Balance Exercises: Particularly important for older adults to prevent falls. Activities like tai chi or balance drills can be beneficial.
High-Intensity Interval Training (HIIT):
Frequency: Can be included 1-2 times per week.
Description: Alternates between short bursts of intense activity and periods of lower-intensity activity or rest. Example: sprinting for 30 seconds followed by 1-2 minutes of walking.
Additional Tips
Start Slow: If you are new to exercise or returning after a break, start with lower intensity and gradually increase the duration and intensity of your workouts.
Warm-Up and Cool Down: Always include a warm-up before exercising and a cool-down afterward to prevent injury and aid recovery.
Variety: Mix different types of exercises to keep your routine interesting and to work different muscle groups. This can also help prevent overuse injuries.
Stay Hydrated: Drink plenty of water before, during, and after exercise.
Listen to Your Body: Pay attention to your body's signals to avoid overtraining. Rest when needed and consult a healthcare professional if you experience pain or discomfort.
Consistency: Make exercise a regular part of your routine. Consistency is key to reaping the long-term benefits of physical activity.
Health Benefits
Cardiovascular Health: Reduces the risk of heart disease, high blood pressure, and stroke.
Weight Management: Helps in maintaining a healthy weight and reducing body fat.
Muscle and Bone Health: Improves muscle strength, endurance, and bone density.
Mental Health: Enhances mood, reduces anxiety and depression, and improves cognitive function.
Longevity: Increases lifespan and improves quality of life.
Incorporating these exercise recommendations into your routine can significantly contribute to your overall health and well-being.
So what else is new from the team at OHTS this week?
We’ve grown by 1.
We have a brand new team member joining us from next week! Yvonne will be joining us as admin support and a meet the team segment will be coming as soon as she’s settled in! Be sure to say hi when you call us.
We’ve been setting PB’s.
Harry has been busy working with Teesside MIND on gathering employee health data through the Proactive Employee Assistance Program we offer. This data will be used to determine needs for the wellbeing strategy making it more relevant and engaging. We have also achieved a record high engagement level across the 190 employee company of over 50%
We’ve been making things fit just right.
Judes been out doing face fit testing to ensure that respiratory protection is suitable for the wearer. This is one of our brand new services (more information to come on the website) if you would like to know more in the meantime you can call the office and one of the team will guide you through how it works and why you might need one.
We look forward to seeing you all in the next instalment of Occupational health weekly!
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If your business needs any occupational health support such as health surveillance, mental health support, health promotion or training please reach out to us on support@ohservices.org