Nigerian men are increasingly at risk of premature death, with many neglecting their health and avoiding regular medical check-ups. Health experts are urging men to take proactive measures, emphasizing the importance of awareness and early detection in preventing common health issues. Here are some of the key health concerns and tips on how to manage them:

Testicular Cancer: Testicular cancer is most common in men aged 20 to 35. Experts recommend seeking immediate medical attention if any lumps or abnormalities are found in the testicles. While most lumps are benign, early diagnosis of cancer significantly improves treatment outcomes. Regular self-examination is key.

Abdominal Obesity: This affects 30% of adult men and is a major risk factor for serious conditions such as high cholesterol, diabetes, hypertension, and cardiovascular disease. Fat in the abdominal area is especially harmful, as it releases toxins that increase the risk of bowel and pancreatic cancers. Maintaining a healthy diet and regular exercise can help combat this issue.

Enlarged Prostate: Prostate enlargement, which can cause difficulty urinating or frequent nighttime bathroom trips, may signal various prostate conditions, including cancer. Men experiencing these symptoms should consult a doctor for further evaluation.

Impotence (Erectile Dysfunction): While temporary erectile dysfunction is common, persistent issues can indicate underlying conditions such as heart disease, diabetes, or high blood pressure. Lifestyle changes, such as quitting smoking and exercising regularly, can help, while medications like sildenafil (Viagra) may be prescribed in some cases.

Experts advise that regular health check-ups and early intervention can help prevent these conditions from escalating into more serious health problems.

Strokes: Strokes remain a leading cause of death. While there may be a genetic predisposition, an unhealthy lifestyle significantly increases the risk. Researchers at the University of East Anglia stress that even mildly elevated blood pressure can raise the risk of stroke, especially in younger and middle-aged individuals. Regular check-ups are essential for early detection and management.

Self-help: Lifestyle changes play a crucial role in reducing stroke risk. Incorporating breakfast cereals fortified with folic acid, as well as folate-rich foods like brown rice, Brussels sprouts, asparagus, and oranges, can help lower the chances of a stroke. Regular dental visits are also important, as gum disease has been linked to stroke and heart disease. Research has shown that people who have their teeth professionally cleaned at least once a year have a lower risk of heart attack and stroke.

Type 2 Diabetes: Common symptoms include frequent urination, increased thirst, unexplained weight loss, tiredness, blurred vision, and slow-healing cuts.

Self-help: Up to 80% of diabetes cases can be delayed or prevented with lifestyle changes. Maintaining a healthy waistline is key—waists larger than 35 inches in men and 31.5 inches in women put you at higher risk. Eating more fibre, including walnuts, brown rice, and whole grains, can help manage blood sugar levels. Reducing stress is also crucial, as researchers from University College London found that stress can double the risk of diabetes. Use the Diabetes UK online tool to assess your risk.

Moles: Regularly check moles for changes in color or shape. If a mole becomes itchy, bleeds, or changes appearance, see a doctor to have it examined and possibly removed to prevent skin cancer.

Four Key Steps to a Long, Healthy Life:

1. Maintain a Healthy Weight: Keeping a healthy weight is one of the most effective ways to prevent cancer, aside from not smoking. Losing just 10% of excess weight can significantly reduce cancer risk.
2. Walk Regularly: Walking for just 30 minutes a day can help fend off up to 24 illnesses, improve brain function, boost mental health, and aid sleep. It’s also a great way to manage weight.
3. Eat a Balanced Diet: A diet rich in fruits, vegetables, starchy foods, and protein is essential. Amy Thompson from the British Heart Foundation advises avoiding excessive saturated fats and salt.
4. Reduce Alcohol Consumption: Excess drinking increases the risk of high blood pressure, strokes, fertility problems, and mental health issues. Women are particularly vulnerable, with increased risks of breast cancer and heart disease from drinking above the recommended guidelines.

By making these simple changes, individuals can significantly reduce their risk of major health problems and live a longer, healthier life.