By Ryan Smith, MD
Happy “Movember” for those of you who take advantage of this month’s celebration of men’s health by growing facial hair. This is a great time to review some of the many ways that men can take control of their health.
No matter your age, it’s important for you to know your stats and keep track of key health numbers. For most men, your body mass index (BMI), waistline, blood pressure, cholesterol (LDL and HDL), and blood glucose (sugar) are key statistics to recognize and track over time. By keeping tabs on these and ensuring they remain within a healthy range, men can lower their risks of heart disease, diabetes, and stroke.
How else can you look after your health? One way is by having a conversation with your family. Our genes can influence the risk of developing some forms of cancer, diabetes, cardiovascular disease and mental health problems. Knowing your family history helps you to know your individual risks. As men, we generally avoid going to the doctor unless the bleeding just won’t stop. Many diseases are preventable or treatable in their early stages so don’t wait, take action early and see your doctor.
Remember the saying “an ounce of prevention is worth a pound of cure.” There are preventive measures that can minimize your risks of developing common chronic diseases. One of those is staying at a healthy weight. The CDC recently released data that shows that more than one-third of Americans and 28 percent of Virginians are obese! A growing waistline and BMI can increase your risk of diabetes and cardiovascular disease. How can we manage our weight? Diet and exercise are the mainstays of therapy and you don’t need a prescription for them. Start with eating a healthy diet. There are a lot of distracting fads in diets these days. One thing that hasn’t changed over time is the recommendation for eating a well-balanced diet with an abundance of fruits, vegetables and fresh, local foods. What we take into our bodies is manifested in what we get out of them. Exercise is crucial in maintaining a healthy weight and every little bit counts. Start out with small goals and try to stay active throughout the day with small moves like taking the stairs, opting for a lunchtime walk or run and standing rather than sitting.
Don’t neglect your mental health. Reduce stress by taking time to do something you enjoy. Exercise can also release endorphins that help balance your mood and reduce stress. Your efforts to reduce stress can be facilitated by getting plenty of sleep. The quality of your sleep can influence your appetite, metabolism and risks of illness. Finally, limit your risks by avoiding common health pitfalls, like smoking.
Lastly I want to call men’s attention to the Virginia Institute for Men’s Health at U.Va. We have been fortunate in our community to have had an international leader in men’s health. The Virginia Institute for Men’s Health is the work of William Steers, who was the long-time chairman of the Department of Urology, a friend and supporter of our community and a wonderful mentor. Dr. Steers passed away suddenly this year after battling cancer. He has too many accolades to include here, but he gave his life to making this community a fitter and healthier place. He and Mark Lorenzoni were instrumental in establishing the Men’s Four Miler more than 11 years ago, which has been renamed this year in Dr. Steer’s honor. I would encourage all of you, as you are considering these lifestyle changes, to join us in honoring his life and the gift it was to this community. Come out to Scott Stadium and support men’s health on November 8th for the Bill Steers Men’s Four Miler. Do it for yourself and for your loved ones because waiting is just not an option.
