Did you know that in the UK, men are nearly 60% more likely to die prematurely before the age of 75 than women?
On average, men also die nearly four years earlier than women, and they are disproportionately affected by a number of serious health conditions, including certain cancers, heart disease and type 2 diabetes.
These stark statistics have prompted Health and Social Care Secretary Wes Streeting to launch a new, government-backed Men’s Health Strategy, aimed at tackling the biggest issues facing men today, from chronic disease to mental health and suicide prevention.
The strategy, which was announced last year and will be officially rolled out this month, will form a key part of the government’s 10 Year Health Plan to improve the NHS.
“It can be hard to be a young man in today’s society, particularly for boys from backgrounds like mine,” Streeting said. “We’re seeing mental ill health on the rise, and the shocking fact that suicide is the biggest killer for men under the age of 50. Preventable killers like heart disease and prostate cancer are being caught far too late.”
Ahead of the strategy launch, we look at some science-backed steps men can take to close the gender longevity gap and improve their chances of living a long life…
1. Focus on immunity
Recent studies have found that gender could play a bigger role in our immune function than we first thought, with men and women responding differently to infections, vaccines and autoimmune diseases. Scientists believe this key biological difference could mean men are more susceptible to certain infections and cancers due to a generally weaker immune response.
Staying up to date with all vaccines, including flu, COVID-19 boosters and shingles after 70, is just one way men can protect themselves against serious illness. Studies have also found that eating a plant-rich diet that supports your gut microbiome – the trillions of bacteria living in your gut – can help to regulate immune function, with several lab tests linking poor gut health with a higher risk of developing heart and circulatory diseases.
2. Swap your morning scroll for a short walk
From deadlines to relationship issues, stress is an unavoidable part of life that can have serious consequences if left unchecked. “Chronic stress contributes to high blood pressure, which is a major risk factor for heart disease, and can worsen mental health conditions like anxiety and depression,” says Dr Nadira Awal, Doctify-rated GP and founder of Pause & Co Healthcare
A simple but effective stress management technique could be swapping scrolling in the morning, which can trigger the stress response and put you on edge, with taking a short walk outside. Not only does being in nature have a positive effect on our mental health, but Awal adds that “regular physical activity plays a role in alleviating stress by releasing feel-good endorphins that boost mood and energy levels.”
3. If you’re over 40, attend your free NHS health check
In the UK, men aged between 40 and 74, who don’t have pre-existing health conditions like type 2 diabetes or cancer, are invited for a free NHS Health Check every five years.
While it’s easy to ignore routine letters from your doctor, attending this screening is incredibly important, as it can detect serious problems early, long before symptoms arise.
The check, which is usually undertaken by a GP, isn’t painful and typically takes just 20 to 30 minutes. After a short questionnaire covering your lifestyle habits and family history, you’ll usually be invited to have your height and weight recorded, your blood pressure taken and a simple blood test.
This short screening can reveal whether you’re at higher risk of getting certain health problems, such as heart disease, diabetes, kidney disease and stroke – many of which don’t present obvious symptoms.
The NHS Health Check is an opportunity for men to get a free midlife MOT. (Getty Images)
4. Move every day
Studies have overwhelmingly found that physical activity is one of the most effective ways to reduce the risk of chronic diseases and improve overall health in men. “Regular exercise lowers the risk of heart disease, type 2 diabetes, obesity and certain cancers while boosting energy levels and mental resilience,” says Awal.
“Men should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, as recommended by the NHS,” she continues.
The good news is you don’t have to run a hardcore marathon to reap the benefits. “Activities like brisk walking, swimming, cycling or strength training can be particularly beneficial,” says Arwal. “Even small changes, like taking the stairs instead of the lift or walking instead of driving short distances, can make a big difference over time.”
5. Widen your friendship circle
Emerging research has found that our social connections have a major influence on our chances of making it to a ripe old age, with the National Institute on Aging equating the negatie health impacts of prolonged isolation with smoking 15 cigarettes a day.
Not only does loneliness increase your risk of poorer cognitive function and dementia, but people who are socially isolated tend to sleep worse and exercise less – two key lifestyle markers for long life.
As we get older and our responsibilities increase, social connections can easily fall to the wayside, and many of us find our friendship groups shrinking. However, it’s never too late to forge new friendships, and thanks to the internet, it’s easier than ever to find local groups.
Check out organisations like Run Together, which can connect you with local running clubs, the Ramblers Association for UK-based hiking groups, or the RHS, which has a handy directory of community gardening projects. The social app Meetup is designed to help people find local hobby groups, while dating app Bumble’s BFF mode lets you swipe to meet new friends.
Though it can be awkward to make new friends as an adult, having a shared interest can help to take the pressure off while broadening your social horizons. And with a YouGov survey finding that 1 in 5 UK men have no close friends, social prescribing should be seen as just as important for long-term health as hitting the gym or getting enough quality sleep.
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