The Wellness Wire: Issue 5

🧔‍♂️ Shining a light on men’s health challenges and solutions

Movember is a powerful reminder of the serious health issues facing men: mental health challenges, physical health concerns, and the importance of preventive care.

Nearly 9 in 10 male deaths stem from preventable noncommunicable diseases, like heart disease and diabetes, or from injuries, with the latter being the leading cause of death for boys aged 5–19. Lifestyle factors and social norms play a powerful role: men are more likely to smoke, drink heavily, and delay seeing a doctor. 

By addressing these risks and reshaping health-seeking behaviours, we can bridge the health gap between men and women, benefiting not only men but society as a whole. This Movember, let’s put the spotlight on these issues and make men’s health a priority.

🧠 Men's mental health: starting the conversation

Life isn’t always smooth sailing, and for men, asking for help can be especially tough. Movember’s ALEC model is a practical, approachable guide to helping a friend who might be struggling. Here’s how it works:

• Ask – Start by checking in. If you’ve noticed something different, mention it. Saying, “You haven’t seemed yourself lately—are you feeling OK?” can open the door to a meaningful conversation. Trust your instinct, and don’t hesitate to ask twice if you sense he’s holding back.

• Listen – Really listen without judgement. Giving someone your full attention can make all the difference. You don’t have to solve the problem, but asking, “That can’t be easy—how long have you felt this way?” shows empathy and lets him know you care.

• Encourage action – Simple steps can make a big impact. Ask if he’s getting enough sleep, moving his body, or connecting with others. Suggest that he talk to people he trusts—and if he’s been feeling low for more than two weeks, encourage him to see his doctor.

• Check in – Following up with a call or message shows that you’re there for him, which can be invaluable. It’s a small step that reassures him he’s not alone.

Supporting colleagues, friends, and family can sometimes feel daunting, but taking these steps can make a real difference. Let’s start breaking the silence, one conversation at a time.

📑 From the research desk

This month’s findings highlight why taking control of health early can make all the difference.

A new three-step screening protocol for prostate cancer has shown promise in spotting aggressive cancers with fewer unnecessary diagnoses, potentially sparing men from the side effects of overtreatment. And with AI outperforming radiologists in prostate cancer detection, we’re seeing a powerful future where technology helps deliver quicker, more accurate diagnoses.

In other areas, subtle health red flags like erectile dysfunction and nocturia (night-time urination) have been linked to hidden cardiometabolic risks. Experts recommend regular check-ins with a GP to spot these early warning signs, which could ultimately reduce risks of heart attacks and other serious issues.

Despite these benefits, a survey reveals that many men avoid doctor visits—often saying they’re “too busy” or hesitant to learn of any potential issues. This hesitancy could have a heavy cost, with men’s life expectancy continuing to lag behind women’s in most countries.

And as social media ramps up pressures around body image, many men and boys face an additional, unseen risk: the drive to build muscularity at any cost. This pursuit, often fueled by online images, is linked to a rise in anabolic steroid use, with potential health risks that are all too real.

Bottom line? Proactive health measures—screenings, regular check-ins, and self-awareness—are key to closing the gap in men’s health. 👊

💪 Physical health: more than muscle

Muscle strength isn’t just about looking good—it’s a powerful marker for longevity and resilience as we age. Regular strength training has been shown to protect against a range of health issues, from bone density loss to metabolic slowdowns. Even fitting in just a couple of strength sessions each week can make a meaningful difference. Try bodyweight exercises, resistance bands, or weight lifting to keep muscles strong and adaptable over time.

But strength is only part of the picture. Cardiovascular fitness—measured by VO₂ max, or how efficiently your body uses oxygen—plays a crucial role in heart health and disease prevention. For balanced fitness, incorporate cardio exercises, like brisk walking, running, or cycling, a few times a week to build both aerobic capacity and stamina.

And don’t forget that preventative health checks are just as important as exercise in safeguarding your health. Check out our article on medical screening to learn what essential tests men should undergo regularly. Proactive screening helps catch issues early, keeping you healthier, longer.

📰 News

✅ Dr Ghali is right.

In Nigerian academia, for example, masculinity norms can discourage men from seeking healthcare, as it's often seen as a sign of weakness. This stands in contrast to women, who generally pursue healthcare more proactively.

Let’s be braver, men.

📊 Trends to watch

A new type of smart-ring: New wearable tech now tracks penile erections during sleep, adding a fresh angle to erectile dysfunction assessment. Since erection health ties closely to cardiovascular wellbeing, these devices might just be the tip of the spear in spotting heart-related issues early.

Rising preconception health awareness: More men are focusing on preconception health, as factors like marijuana use and obesity have been shown to impact reproductive health. This shift highlights the importance of lifestyle changes for better outcomes.

Digital health engagement: Searches on topics like erectile dysfunction and prostate disease show growing public interest in men’s health online. This trend underscores the value of digital resources for health information and awareness.

Community-based mental health initiatives: Gender-sensitive, community-based programmes are making strides in mental health, helping men become more open to seeking help and enhancing mental health literacy.

📚 Content roundup

Highlights from the Strove app Library.

How to build muscle: This article breaks down the 10 muscle-building fundamentals, from the importance of progression to the role of nutrition and recovery. Whether you're a beginner or looking to take your workouts to the next level, this guide provides actionable tips to help you maximise muscle growth and strength gains.

Starting the day: Our most popular meditation is designed to set a positive tone for the day ahead. With guided mindfulness, you’ll find a moment of calm to centre yourself before diving into your busy routine. Perfect for reducing stress and improving focus throughout your day.

20-minute chest and shoulder workout: This 20-minute workout targets your chest and shoulders, helping you build strength and improve upper body definition. One of our quick, effective workouts that fit into any schedule, this session is ideal for those looking to boost their workout routine without a huge time commitment.

💡 Quick tip of the month

The WHO recommends 5 simple steps for better men’s health:

1️⃣ Schedule regular check-ups
Even if you feel fine, regular health checks (blood pressure, blood sugar, prostate screenings) can catch issues early. Don’t forget mental health—seeking help for stress, anxiety, or depression can be vital.

2️⃣ Cut back on alcohol
Drinking less can lower the risk of injuries, road accidents, and chronic illnesses like liver disease and heart issues. It also benefits mental health and relationships.

3️⃣ Quit smoking
Smoking’s risks are well-known—cancer, heart disease, and lung issues. Quitting starts to improve lung function in weeks, and within a year, heart disease risk drops by half.

4️⃣ Focus on a balanced diet
Eating more fruits, veggies, whole grains, and lean proteins can prevent diseases like diabetes. Aim to keep salt, sugar, and saturated fats in check to fuel your body well.

5️⃣ Get moving
Just 2.5 hours of moderate activity a week can maintain a healthy weight, improve mood, and reduce the risk of major diseases. It’s a small investment with huge returns for health and happiness!

🧑‍🤝‍🧑 Community corner

We were honoured to be at the finals of the Prescient internal padel tournament recently. Strove users were in action and having a ball, all while earning some tasty Strove points!

Our first live webinar was an absolute blast, our resident dietician, Adrian Penzhorn, hosted the session on the Snack Struggles many of us experience. Some knowledge bombs and tasty recipes were the order of the day. You can watch a recording of the session here, and keep an eye on this space for more to come from our community webinar series.

A big thanks to the Exercise is Medicine South Africa team for championing the fight against sedentary habits in the workplace! We’re with you on this mission: #SitLessSquatMore

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