How to Stay Healthy and
Keep Life on Track
John Ashfield
Further copies of this book are available from:
Peacock Publications
38 Sydenham Road
Norwood
South Australia 5067
Telephone: (08) 8362 9303
Available online at: www.peacockpublications.com.au
Parts of this book may be copied for personal use, or for use in assisting clients with personal issues. This use requires that proper acknowledgement of source, author and publisher be attached.
Any other use requires that the usual provisions of copyright, such as permission of the publisher and proper acknowledgement of source, author and publisher, be observed.
General Editing: Cynthia Collins
Contents
Foreword 7
Introduction 9
Important Note 10
Physical Health 11
1. Taking Some Control Over Your Health 12
2. Size Does Matter! 14
3. Giving Your Body the Right Fuel 16
4. Getting Enough Exercise to Stay Healthy 18
5. Taking Care of Your Back 20
6. Some Sobering Thoughts on Our Culture of Drinking 22
7. Marlboro Man Bites the Dust 24
8. Saving Your Skin Could Save Your Life 26
9. Getting the Lowdown on Your Bowel 28
10. The Bare Facts about Prostate Problems 30
11. Testicular Matters 32
12. STDs: The Scourge of the Nether Regions 34
13. Unzipping the Truth About Impotence 36
14. To Snip or Not to Snip – That is the Question 38
15. Growing Old but Staying Dangerous 40
16. Being Careful Not to Burst Your Boiler 42
17. Heart Disease: The Silent Killer 44
18. Stroke Has Men in Its Sights 46
19. Making Sense of Cholesterol 48
20. Men, Diabetes, and Penis Removal 50
21. Getting a Good Night’s Sleep 52
22. Shift Work and the Problem of Sleep 54
23. When Mosquitoes Make a Meal of You 56
24. Spreading the Word About Q Fever 58
Mental Health 61
25. Achieving Some Balance in Life 62
26. How to Avoid Being a Victim of Change 64
27. Providing Leadership in a Time of Crisis 66
28. Taking Care of Yourself After a Crisis 68
29. Men Need Wild and Natural Places 70
30. Being Sociable Can Add Years to Your Life 72
31. So Much Nonsense About Men and Feelings 74
32. Stepping in Early with Personal Problems 76
33. Is Counselling of Any Use to Men? 78
34. You Don’t Have to Live with an Anxiety Problem 80
35. It’s Official: Fathers Too Can Experience
Postnatal Depression 82
36. Feeling Lousy Can Be a Health Hazard 84
37. Getting Physical Might Help Cure Your Depression 86
38. Retirement: Waiting for God or Seizing the Day? 88
39. Old and Grumpy Maybe, but Not Old and Depressed 90
40. Time For Soul-Searching Over Men and Suicide 92
41. What Men Experiencing Suicidal Thoughts
Need to Hear 94
42. Helping Someone Who is Suicidal 96
43. Stress: The Predator Within 98
44. Letting Men Grieve as Men 100
45. Learning How to Make Good Use of Anger 102
46. A Story of Potent Urges and Frequent
Disappointment 104
Relationships 107
47. Not Just Men are “Only After One Thing!” 108
48. Relationships … No Longer Just Women’s Business 110
49. Figuring Out What Women Want 112
50. The Frustrating Issue of Communication 114
51. Caring, Without Making a Song and Dance of It 116
52. Single and Dateless is No Joke 118
53. Single and Dateless – Breaking the Drought 120
54. Keeping Up the Maintenance on Your Relationship 122
55. Being a Shift Worker Without Being Impossible
to Live With 124
56. Infidelity: How Not to Get Busted 126
57. Staying Out of the Dog-House 128
58. Time For a Rethink on Domestic Violence 130
59. The Dilemma For Men Experiencing
Relationship Violence 132
60. Surviving Separation 134
61. Tackling the Thorny Issue of Succession 136
Fatherhood/Mentoring 138
62. Becoming a First Time Father 140
63. Fatherhood Under Siege 142
64. Does Anyone Care About What is
Happening to Boys? 144
65. Understanding Young Men and Risk-Taking 146
66. Reviving the Practice of Male Mentoring 148
Mens’ Issues 151
67. Understanding Why Men are in Poor Health 152
68. Men: The Disposable Gender 154
69. Making a Living: A Case of Sex Discrimination? 156
70. Putting the Man Back Into Manliness 158
71. Setting the Record Straight on Masculinity 160
72. Making No Apologies for Mateship 162
73. Being a Man By Getting a Life 164
74. Surviving the Mid-Life Blues 166
75. Being Your Own Man 168
76. The True Measure of a Man’s Success 170
Useful Websites for Men’s Health and Issues 172
General Health Information 172
Weight and Nutrition 173
Drug and Alcohol Information (and crisis service) 173
Protecting Against Cancer 173
Sexual and Reproductive Health 174
Heart Health 174
Diabetes 174
Work Hazards – Work Injuries 174
Mental Health Problems/Mental Illness 175
Services and Information for War Veterans 175
Men’s Counselling/Crisis Support/Separation Support 175
Problem Gambling 175
Violence Against Males 175
Fatherhood 176
Men’s Issues 176
Useful Phone Numbers for Men’s Health and Issues 177
Emergency Mental Health Numbers 177
Drug and Alcohol Information Services 177
Problem Gambling Help Lines 178
Men’s Relationships Support 178
Index 179
Foreword
Ten years ago, the gender “male” was not considered in relation to issues of health. This was odd, as health data showed that males were the population group with the lowest health status in Australia, and the health of some subsections of men in Australia was as poor as that of men in Africa and Asia. Even with the evidence of lower health status, health expenditure on males is 30% less than for females in Australia.
Today we are seeing some changes. While male health is still not a priority area, there has been some growth in research and knowledge about men’s health, and some attempts to better provide health services that can reduce the excess illness and early death that many males experience. These improvements are fragmented, and are largely the result of efforts from concerned men and women, as there is still no national policy to co-ordinate efforts for male health. Government agencies on the whole avoid the tasks required to address male health issues, and often suggest that poor male health is the responsibility of “men behaving badly”, despite the evidence that men will use appropriate services when they are provided.
One important area to assist men is simply the availability of clear information about common male health issues. In the absence of attempts by health departments to provide such information, John Ashfield has filled the gap. This collection of brief articles offers accurate and practical information on many of the common physical and emotional problems that men will experience in their lives. It is a valuable volume for all – not just for men themselves, but for the families who care about them, and the professionals who work with them. It deserves to be on a bookshelf in every office, clinic and home in Australia, to further our understanding of the health risks for men and, more importantly, what to do about them.
Michael Woods
Senior Lecturer, and Co-Coordinator of the Men’s Health Resource and Information Centre, University of Western Sydney.
Introduction
This book brings together a whole collection of short articles about men’s health and issues, which I originally wrote for a regular syndicated column appearing in the South Australian Stock Journal, several Rural Press newspapers, and a variety of other print and online publications. Though this is clearly a book written for men, it will doubtless be of interest to women too: women who care about men, and whose own health and wellbeing is of course inseparable from that of the men in their lives.
Many of the topics were selected to address key issues of importance to men’s physical and mental health. Others were suggested by readers, or were prompted by issues as they emerged in media commentary or public debate. It has also been most helpful to have a number of friends who have been willing and keen to debate and discuss many of the issues that I selected as potential topics to write about.
Though the book is primarily intended as a source of useful information and practical insights, it also endeavours to redress some of the negative stereotypes, misinformation and ignorance about men, fostered by anti-male gender politics and “political correctness”. The book insists on a view of men that is affirmative and respectful. And it asserts the need of due regard for the biological, and socio-cultural realities that shape the way men function – the way men think and feel and behave. It deals with no subject in a comprehensive way – nor is it intended to do so. Instead, it endeavours to capture within each topic sufficient information and ideas to be useful, interesting, and thought provoking.
Topics are clustered and set out in a subject index for quick access to relevant information for readers who have only a particular interest or need. Though some topics specifically deal with rural men’s issues, the majority have relevance for men of both rural and urban origins and experience.
For readers who wish to pursue a more in-depth knowledge of the topics covered here, or who would like to explore additional topics or any of the emerging information on men’s health and issues available on the internet, a catalogue of website addresses is included at the back of the book. Numbers of some crisis and information telephone services are also included.
John Ashfield
2009
Important Note
The information and ideas in this book are not intended as a substitute for medical, psychiatric, psychological, or other forms of professional assessment, diagnosis, treatment, or therapy. Some of the information contained here will, over time, need to be updated, supplemented, and/or modified, through consultation with a relevant qualified health professional. In cases of physical or mental health difficulties, information and advice from a qualified medical practitioner should always be sought.
Physical
Health
1. Taking Some Control
Over Your Health
With so many serious illnesses now largely preventable, public health campaigns are increasingly targeting men with health messages. But often these messages exhibit little understanding of men and the circumstances of their lives – or, for that matter, the real issues that most influence their health.
One thing’s for certain: men will not respond to being blamed or scolded for their disinterest in their health, nor will they respond to being patronized by health promotion slogans or gimmicks that depict them as little boys who need to be tricked or coaxed into taking care of themselves. As a matter of fact, evidence suggests that when health services are offered to men in a respectful and male appropriate way – considerate of their circumstances, workplace demands, and their particular needs – men do respond quite positively.
Men will never need to have the kind of regular contact with doctors that women and children do. Often men don’t go to the doctor, not because they don’t want to, or because they’re “playing tough”, but because they simply don’t need to. Of course, some men do put off going to the doctor when they really should go. And they miss out on the huge health advantages of “health monitoring”, by avoiding the doctor or other important health services, except to front up when something has gone badly wrong. Not a good idea.
Clearly, the best thing we can do as men, when it comes to our health, is to take some control ourselves – which doesn’t mean becoming whining hypochondriacs, but just doing what needs to be done for the best outcomes. For the best chance of remaining healthy, active, virile, and capable of pursuing our projects into old age, there are two things we’ll need to do: have regular thorough check-ups, and start responding without delay and with immediate action, to any early signs of physical illness or mental health problems.
To get started, ring your local surgery and ask for an “extended” appointment for a full health assessment by your doctor. Ask for an appointment time when you’ll be least likely to have to wait around. Go with a list of any questions or concerns you have. Make sure you attend the follow-up appointment, and ask the doctor when you should have your next full check-up. Ask the surgery receptionist to send you a reminder through the post. Doing this will start an ongoing process of health monitoring, disease prevention and health maintenance that requires little time or effort, but can have big potential pay-offs for your health and your life.
Your age will largely govern the kind of screening procedures your doctor uses but, even if you are young and healthy, there’s still a range of health issues that may very much benefit from early attention.
Take some control over your health. You’ll be glad you did.
2. Size Does Matter!
Our favourite Gladiator, Russell Crowe, has apparently put on a few pounds since quitting the Colosseum. Fellow Romans and countrymen are now calling him “Flabiator”. And though no one has said it to his face, even Arnold Schwarzenegger has been labelled “Tuminator” for his middle-age spread. Why such a big deal about a few extra pounds? A lot of extra pounds – now, that’s a different matter. That’s a big fat problem.
Recent studies show that 63% of Australian men are overweight or obese. The fact is, too many pounds increase the risk of dying from coronary heart disease more than smoking or high blood pressure. Being overweight is the biggest cause of diabetes, and is strongly linked to high cholesterol, and colorectal and gall bladder cancer. It can be a killjoy in the “trouser department” too, because it increases the risk of impotence and infertility. It can also cause or worsen a potentially serious condition called sleep apnoea, often resulting in chronic sleeplessness.
How much fat is too much fat? Is being thin necessarily healthy? To be fat and fit is probably better than to be thin and unfit. But the former is an unlikely combination. And saying: “I’m just big boned” or “There’s more of me to love” won’t wash either, when your heart gives out or you find yourself with diabetes.
The most recognised rule of thumb now is waist size (fat around your stomach), not weight; and waist reduction, rather than weight reduction. For every 1kg (2lbs) in weight that you shed, your waist will reduce by around 1cm. For men, fat stored around the stomach is a real health hazard. Reducing the size of your gut by 5-10cm can significantly improve your health.
Forget the body beautiful stereotypes. Your ideal weight will be different to other peoples’: that’s just how you’ve been made. And your ideal weight will emerge only with proper diet and regular exercise.
What can you do to reduce your waist circumference? Forget the quick fix diets; they’re a scam. Remember Arnie’s promise? – “I’ll be back”. You can lose weight rapidly with a diet, but the fat will probably return with a vengeance.