You At Your Best

immune system. Oxytocin counters the production of cortisol and epinephrine, promoting nurturing and relaxing emotions. Higher quantities of oxytocin and its special ability to bind with other reproductive hormones in women are reasons why women deal with stress by tending to and nurturing themselves. Men, however, produce lesser levels of oxytocin, resulting in a fight or flight reaction. Many men bottle up the stress or find ways to escape their problems altogether. Cultural norms Dr. Lance Foster of Northwest Arkansas Psychiatry in Springdale says that physiology and cultural norms also play a role in the way men deal with stress. So although stress affects both men and women equally, the difference in coping mechanisms can lead to higher stress levels in men. As Foster explains, "Men feel they need to be perceived as strong and not having weaknesses." But he points out that these norms are beginning to shift and that over time social expectations toward men may be changing, perhaps lessening that additional cultural pressure. Unfortunately, for both men and women, stress can lead to an increase in blood pressure, elevated blood sugar levels, and a less effective immune system. Coping strategies Men who feel stressed at the end of each day need not resign themselves to sleepless nights and/or weakened immune systems. A proactive approach to alleviating stress during the day can help reduce stress levels and avoid the negative side effects associated with chronic stress. • Walk away. The APA notes that taking a break from a stressor is one of a handful of healthy techniques that research has indicated is a successful way to reduce stress, both in the short- and long-term. If a project at work is proving especially stressful, step away for a short period of time to do something else, whether it's to go for a brief walk or converse with a coworker about something unrelated to the project. Avoiding the stress entirely, especially if it's a work project or a bill that must be paid, is not the answer. But a short break from the stressor and thinking about it can provide a new perspective and time to calm down. • Meditate. When stressed out, men should not discount the potential benefits of meditation. Researchers from Johns Hopkins University examined more than 19,000 meditation studies, ultimately concluding that mindful meditation can ease stresses like anxiety, depression and pain. The APA notes that such meditation has been found to reap immediate benefits, potentially helping people who can find time to meditate during the day to prevent their stress from accumulating throughout a hectic workday. • Find time to exercise. The APA notes that research continues to support the notion that exercise is as beneficial to the mind as it is to the body. Exercising several days per week is especially beneficial to mind and body, but even 20-minute exercise sessions, including a walk around the grounds of an office complex or a quick swim during a lunch break, in the midst of stressful days can help people combat stress for several hours afterward. • Delegate more during the day. Work is the third-leading source of stress among Americans. Men who feel overworked may benefit by delegating more tasks during their days or simply stepping back and taking on less work. The potential effects on your career of taking on less work will likely pale in comparison to the toll chronic stress, which can contribute to heart disease and stroke, takes on your body. Men react differently to stress than women. But a proactive approach to reducing stress during the day can help keep the detrimental health effects of stress at bay. speCiAl tO YOu At YOuR Best Although men are more at risk than women for certain health conditions, they are far less likely than women to see a doctor or get routine health screenings. Keeping up with physical exams and screenings can be critical when it comes to detecting symptoms of certain health conditions early, when they are more easily treatable. That's why getting all your doctor- recommended health care screenings is the kind of to-do list that no man should ignore. A proactive approach that includes regular wellness visits and screenings can be the best insurance against health conditions men are most at risk for, including several types of cancer, such as prostate, colon and lung cancers. An American Academy of Family Physicians survey found that 55 percent of men had not seen their doctors for a physical exam in the previous year, even though 40 percent had a least one chronic condition. While many screenings are recommended starting at age 40 or 50, men should discuss family histories and risk factors to determine if testing should begin earlier. The following are important health screenings for men to consider. ✓ Prostate-specific antigen test: A PSA is a blood test that measures how much prostate-specific antigen is in the blood. Measuring PSA has been a standard for prostate cancer screening for 30 years. General guidelines indicate PSA screening begin at age 55. However, having at least one first-degree relative with prostate cancer could necessitate earlier testing. ✓ A colorectal cancer screening generally occurs between ages 50 and 75. Tests include fecal occult blood tests, stool DNA tests, colonoscopy, and contrast barium enemas. Doctors will determine which tests are applicable and how often to conduct them. ✓ Diabetes: Men who have a BMI over 25 are overweight and should consider a diabetes screening. In addition, blood pressure above 130/80 mm Hg or other diabetes risk factors could require a blood test to check for elevated glucose levels. ✓ Abdominal aortic aneurysm: Guidelines recommend a one-time screening for men who have smoked between the ages of 65 and 75. ✓ Hepatitis B and C: Men are at increased risk for infection if they have had unprotected sex with multiple partners, received blood transfusions or transplanted organs before June 1992, are healthcare workers who have been stuck by needles, or travel to regions with high rates of the hepatitis B virus. ✓ Lung cancer screening: Men should undergo a lung cancer screening through low-dose computed tomography if they are over age 55, have a 30-pack-per-year smoking history and currently smoke or have quit within the past 15 years. ✓ Testicular cancer screening: Testicular cancer is one of the most common cancers among young men, says Johns Hopkins Medicine. Early screening can include self-checks. Routinely checking the testicles for any lumps or unusual features while showering can help detect testicular cancer. Doctors may order a painless ultrasound if something is discovered. Health screenings are an important component of men's health care. Now is the time to have a discussion with the doctor about which screenings are necessary. A health to-do list for men sunDAY, JulY 25, 2021 | Men's HeAltH - August YOuAtYOuRBest.nWAOnline.COM | YOu At YOuR Best | 7

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