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Mens Health Week - 13-19 June

09.06.2016

International Men’s Health Week is here, and this year the campaign is focussing on stress.

Your mood can affect both your mental and physical health. Stress can take a huge toll on the body, including:

  • Damage to your immune system and heart
  • Increased chance of serious health problems
  • Reduction in life-expectancy
  • Damage to your sex life

 

Approximately 9 out of 10 men won’t visit their GP over health concerns and will instead ignore and physical or mental struggles they may be suffering from.

There are a number of method in which stress can be improved, one of which is diet. What you eat can have a significant impact on your mental wellbeing.

Studies have shown that if we are experiencing a low mood, we are more likely to make poor food choices, and likewise, when we are happy, we find making healthy ones easier.

The chemicals contained within healthy foods can lead you to making better choices not only with your diet, but in your life overall. Your diet can also alter your metabolism and brain chemistry, ultimately affecting your energy level and mood. Thus improving your both your mental and physical health – it is one big cycle!

A study lasting 16 years consisting of almost 27,000 men found that those who skipped breakfast were more likely to suffer a fatal heart attack. This is because skipping breakfast has been linked with increased blood pressure, a higher likelihood of obesity, and a greater risk of high cholesterol and diabetes.

Approximately 42% of men in the UK are overweight; perhaps you are one of them? Being overweight not only leads to a higher likelihood of health concerns such as heart disease, certain cancers, diabetes and stroke, but can also have a significantly negative effect on your mental wellbeing.

 

Here are 10 top tips to get you started on the road to a healthy diet, and therefore a brighter future when it comes to both mental and physical health. Also remember to partake in plenty of exercise and always find time to relax.

 

Top Tips

  1. Have a good breakfast to start the day right. Take a look at our breakfast recipes to see what takes your fancy. There’s something there for every taste and lifestyle.
  2. Eat mindfully. Sit down, chew and take your time.
  3. Choose healthy snacks between meals such as fresh fruit, oatcakes, or unsalted nuts. Check out our full range of snack ideas here.
  4. Fill half your meal plate with veg or salad, one quarter with protein (fish, lean meat, eggs, beans or pulses) and one quarter with starchy crabs (brown rice, whole wheat pasta, quinoa, boiled potatoes). Refer to the new Eatwell Guide, view here. Print it out, and stick it to something you see frequently.
  5. Rehydrate with water regularly – approximately 1.5-2 Litres a day
  6. Ease up on the caffeine as it can make you jittery and increase feelings of stress. Caffeine will also disrupt your sleep; leaving you feeling unrested the next day. Studies have also shown that coffee promotes weight gain around your middle, leading to a higher risk of a whole host of serious health conditions. Have no more than 4 cups of tea or coffee each day.
  7. Limit the alcohol. New guidelines are that men should consume no more than 14 units of alcohol each week with at least 2 consecutive alcohol free days.
  8. It’s all about habits. Make small changes to your current snack choices to make it something healthy and filling. For example, swap that chocolate digestive for an apple with a dollop of peanut butter.
  9. Keep a food diary. This will instill mindfulness and may enable you to see where you could be struggling. Download your food diary here.
  10. Simply enjoy food and drink in moderation, happiness is about balance.

 

For more about healthy eating please click onto one of the boxes below.  

Are you thinking about adding something to your health and wellbeing programme? Call Anna on 07778 218009 to discuss how our Power Up & Motivate With Positive Nutrition Workplace Wellbeing Series may be of use to you. Alternatively email anna@thehealthyemployee.co.uk



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