From prostate to emotional health – what you need to know
As November kicks off, so does Movember – a yearly call to look beyond the surface of men’s health, urging a deeper dive into physical and emotional well-being challenges that often go unseen.
While prostate health, ageing and testosterone levels are widely discussed, there are other, more hidden health concerns that many men struggle with daily. From silent battles with stress to the rarely-discussed impacts of hormone changes, Movember serves as a timely reminder of the importance of proactive health conversations.
The reality is that ageing affects men differently, often compounded by lifestyle and environmental factors that accelerate health decline. Lower testosterone, for example, doesn’t just impact strength or energy but can influence mood, cognitive clarity, and even bone health. Similarly, chronic stress can lead to burnout, high blood pressure and other serious complications.
In a world where traditional ideals of masculinity can make it difficult for men to seek help, understanding these health challenges and exploring natural solutions can open up healthier pathways forward.
Health challenges men face
By breaking down some of these common health issues and providing actionable, natural strategies for each, Movember becomes more than just a month of awareness – it’s a movement to empower men to reclaim their health. Here are some of most significant health challenges men face:
Prostate health
Prostate cancer is a significant concern for men, particularly those over 50. The prostate gland undergoes changes with age, often resulting in benign prostatic hyperplasia (BPH), which can lead to uncomfortable urinary symptoms like frequent urination, especially at night, a weak urinary stream and discomfort. Hormonal changes, particularly an increase in oestrogen and a decrease in testosterone, contribute to prostate growth.
Decline in testosterone levels
Testosterone levels typically peak in young adulthood and gradually decline with age. This decrease can lead to symptoms such as fatigue, reduced muscle mass, mood swings and decreased libido. In some cases, low testosterone levels can also increase the risk of osteoporosis and cardiovascular issues.
Depression and anxiety
Mental health challenges, particularly depression and anxiety, are common among men, yet often go unaddressed due to stigma. Factors like stress, relationship issues and work pressure all contribute to men’s mental health struggles. Men are less likely than women to seek help for these issues, which can lead to worsening symptoms and other health risks, including substance abuse and suicide.
Obesity
Increased body fat, particularly around the abdomen, is common among men and is associated with higher risks for diabetes, cardiovascular disease and other health issues. Excess abdominal fat can also lower testosterone, creating a cycle where low testosterone promotes weight gain, which in turn further lowers testosterone.
Cardiovascular disease
Men are at a higher risk of cardiovascular disease, including heart attacks and stroke, largely due to the dietary and lifestyle factors listed below.
Factors that impact male health
Poor diet
A diet high in red and processed meats, dairy, and low in fruits and vegetables can increase the risk of several health issues, including prostate problems and cardiovascular disease. Diets lacking essential nutrients and fibre may also contribute to inflammation and metabolic issues. On the other hand, diets rich in plant-based foods, antioxidants and healthy fats have been shown to support overall health and reduce prostate and heart disease risks.
Sedentary lifestyle
Physical inactivity and obesity are strongly linked to a higher risk of prostate issues, cardiovascular diseases and metabolic syndrome. Sedentary habits can also contribute to low testosterone levels and poor circulation, which may impact prostate health and overall vitality.
Stress
Chronic stress elevates cortisol levels, which can disrupt hormone balance, weaken immune function and increase the risk of heart disease and obesity. Men are often less likely to seek support for mental health, leading to prolonged stress that impacts both mental and physical health.
Inadequate sleep
Not getting enough sleep can have a significant impact on men’s health, affecting everything from hormone levels and energy to mental focus and immune function. Consistently poor sleep disrupts testosterone production, which is essential for muscle maintenance and mood. Lack of rest also raises cortisol levels, increasing stress and potentially leading to weight gain and cardiovascular strain.
Societal pressures
Men often face societal expectations to be strong, self-reliant and resilient, which can make it harder to seek help when experiencing health issues. These pressures may discourage men from addressing their health concerns or adopting preventive health practices. Over time, this reluctance to seek support can lead to untreated health issues and diminished quality of life.
Environmental influences
Men are often exposed to environmental toxins like pesticides, heavy metals and endocrine disruptors, which can affect reproductive health, hormone levels, and overall wellness. Long-term exposure to these toxins can contribute to chronic illnesses, including cancer, respiratory issues and hormonal imbalances.
Naturopathic support for men’s health
Optimise your diet with nutrient-dense whole foods that are rich in:
- Antioxidants from fruits and vegetables help combat oxidative stress which can contribute to cellular ageing and various health issues. Include foods like blueberries, spinach, bell peppers and cruciferous vegetables, such as broccoli and Brussels sprouts which contain compounds like sulforaphane, which are especially protective for prostate health.
- Omega-3 fatty acids from fatty fish such as mackerel and sardines, flaxseeds, chia seeds and walnuts are anti-inflammatory and beneficial for heart and prostate health.
- Zinc is essential for testosterone production, hormone balance, immune function and reducing prostate inflammation. Good sources of zinc can be found in pumpkin seeds, oysters and legumes.
- Lycopene is a powerful antioxidant found in cooked tomatoes, watermelon and red grapefruit that has shown to decrease PSA levels, reduce cellular damage to prostate tissue and inhibit the growth of prostate cancer cells.
- Vitamin D is essential for testosterone regulation, immune function and bone health. Sunlight exposure is the best source, but some foods – like egg yolks and sun-dried mushrooms – also provide it. In colder climates, supplementation may be necessary.
- B vitamins particularly B6, B9 (folate) and B12, support the nervous system, energy production and hormone metabolism. Good sources are leafy greens, whole grains, eggs, lentils and beans.
- Magnesium supports relaxation, muscle function and hormone balance. You can get magnesium from leafy greens, nuts, seeds and whole grains, which can help alleviate stress and support cardiovascular health.
- Selenium is essential for prostate health and thyroid function. Brazil nuts are an excellent source, along with seafood, eggs and sunflower seeds.
Herbal remedies
Saw palmetto is commonly used to promote prostate health, while adaptogenic herbs like Ashwagandha and Rhodiola can alleviate stress by balancing cortisol levels and improving resilience. Stinging nettle and fenugreek are also helpful for testosterone balance and enhancing energy.
Exercise and physical activity
Regular physical activity, including strength training and aerobic exercises, plays a crucial role in maintaining a healthy weight, boosting mood and supporting energy levels. Exercise helps counteract the effects of ageing and low testosterone by promoting muscle mass, cardiovascular health and improved metabolism.
Mindfulness practices
Techniques such as journalling and deep breathing exercises are beneficial for reducing stress and enhancing mental clarity. These practices encourage men to connect with their emotional well-being, creating a balanced lifestyle that improves resilience to stress.
Sleep hygiene
Establishing a consistent sleep schedule, limiting screen exposure before bed, and creating a calm sleep environment can improve sleep quality, helping men avoid the negative effects of sleep deprivation on testosterone, mental clarity and cardiovascular health.
Promote open conversations
Encouraging open dialogue around health issues can reduce stigma and make it easier for men to seek help. Engaging in supportive communities, whether social or professional, can make a positive impact on emotional well-being.
Small changes make a big difference
As we embrace Movember, it’s a perfect time for men to prioritize their health and well-being. Awareness is just the first step; taking action is when change happens. For those looking to deepen their understanding of men’s health and explore holistic approaches, consider enrolling in CNM’s Men’s Health short course. This comprehensive course covers essential topics such as nutrition, emotional health and lifestyle changes to promote a healthier life.
