The manly art of staying healthy

Lads, did you know that 72% of you would rather clean the bathroom or mow the lawn, than go to the doctor? That's according to a 2019 online survey done by the Cleveland Clinic, which found that most men would rather do household chores than see a doctor. It's time to change that with this straightforward guide to your physical and mental wellbeing. Buckle up. It's time to take control of your health!

Move more, live better: How exercise shapes men's health

Being physically active is less about building muscles and looking like the top dog than it is about keeping your body and mind healthy now and into the future. Whether you're doing a brisk walk, a run, playing game of footie, or dancing like nobody's watching, moving your body keeps the doctor away.

"Physical activity slashes the risk of heart disease, diabetes and even developing cancer," says Dr Noluthando Nematswerani, Chief Clinical Officer at Discovery Health. "Plus, it's a natural stress-buster and brain booster - improving your cognitive health and reducing symptoms of anxiety and depression."

The World Health Organization says that nearly one in four men don't do enough physical activity to stay healthy. So what's the magic number? At least 150 minutes of moderate-intensity physical activity per week (that's just 30 minutes per day over five days) or 75 minutes of vigorous-intensity physical activity per week.

"In fact, even small changes made towards creating and sustaining healthier habits can have a significant impact on your health and life span. New research published by Vitality and the London School of Economics - called 'The Vitality Habits Index' - shows that sustaining a habit of at least 5,000 steps three times per week for two years can add up to three years to an individual's life expectancy and reduce their healthcare costs by up to 13%."

So ditch the chair, climb those stairs, walk the dog, wash the car or hop on your bicycle. Get that heart rate going and push yourself a little further as you progress!

Keep in mind that if you have any health concerns, have a chat with your doctor before you jump into a new type of physical activity.

Plate power: A man's roadmap to healthy eating

Fellas, chowing down on the good stuff will keep you in the game longer. Think of a healthy, balanced diet as fuel for your engine, making sure you run smoothly and don't break down. And no, that doesn't mean eating only rabbit food and kale smoothies (unless that's what you like).

Here's a bite-sized guide to eating right:

• Fruits and veggies: Eat plenty of colourful vegetables and some fruits. They're like your body's army against nasty chronic diseases.
• Whole grains: For food with more nutrients, chose brown rice and wholewheat bread over their white, more-refined counterparts.
• Lean proteins: Go for fish, chicken without the skin, eggs and legumes - they're the real deal for building muscle and more.
• Healthy fats: Nuts, seeds and oils like olive and avocado oil are good for your heart. Dodge the unhealthier, saturated fats (found in butter and coconut oil).
• Limit the junk: Swipe left on processed food and sugary snacks - these are the villains in your health story.
• Salt: Keep it under 5g a day. Too much can lead to a salty surprise (and not the good kind) - increasing your blood pressure which can increase your risk for heart disease and stroke.
• Water and fibre: Munch on fibre-rich foods to keep your digestion smooth and sip on 1.5 litres of water daily to stay hydrated and healthy.

Mind matters: Men's mental health uncovered

Men might be tough cookies, but they're not invincible. Often when men face mental health conditions like depression or anxiety, or find themselves using alcohol, drugs or other unhealthy coping mechanisms, they sit on the sidelines when it comes to seeking help. Let's face it, mental health is just as important as physical health, and it's time to take it seriously.
Feeling lonely? Focus on social connections - call up a friend, chat to a partner, or visit a relative. It's not about toughing it out alone - it's about opening up, sharing the load and finding strength in vulnerability.

And that's not all. Climb a rock face, take a hike, get out in nature, or do some exercise. These activities are science-based brain boosters that can help you to manage your mental wellbeing, sharpen your problem-solving skills, reawaken your creativity, and improve memory.

• Need more info? No problem, visit our Mental Health Hub for heaps of useful mental health related resources.

Still not coping?
"There's no shame in chatting to your Premier Plus GP or psychologist - they can recommend treatment and enrol you on our Mental Health Care Programme if needed," advises Dr Nematswerani. "The Mental Health Care Programme covers extra benefits like doctors visits, antidepressant medicine, psychotherapy consultations, and access to internet-based Cognitive Behavioural Therapy (iCBT)."

Screening scoop: The lowdown on staying up

Gentlemen if you want to keep your engine in showroom condition make sure to check under the hood regularly. Preventative health screenings are your secret weapon against sneaky health issues. High blood pressure? High cholesterol? Diabetes? These health gremlins can hide without any symptoms leading to much more serious conditions like strokes, heart disease, kidney disease and more. Regular checks ups are the key to spotting them early so that you can get the treatment that you need before things get serious.

Your annual Health Check is so quick and easy that you'll be home in time to watch the big game. "At your health check, your healthcare provider will measure your body-mass index, blood pressure, blood glucose, cholesterol and check your smoking status. You can also do a voluntary HIV test," explains Dr Nematswerani.

• Visit our website for more information or to book your Health Check. The good news is that your Health Check is covered by your Screening and Prevention Benefit.

Guys, another one for you to look out for is prostate cancer. "Did you know that one in 15 South African men is at risk of developing prostate cancer in their lifetime, according to the 2019 National Cancer Registry? Testing is simple and usually involves a prostate specific antigen (PSA) blood test and in some cases a digital rectal exam.If you're over 50, or over 40 with a family history of prostate cancer, make screen an annual event."

If you need more convincing, here's some more bed-time listening and reading for you:

• Podcast: Nuts and bolts of men's cancers: Men's health experts share top advice
• Article: Guys, your sexual health check-ups matter - top urologist

And, if you need even more of a nudge, this interview with Urologist, Prof Shingai Mutambirwa (Head of the Urology Department at The Sefako Makgatho Health Sciences University and working at Dr George Mukhari Academic Hospital) is a must-watch.