Technolandy

Day 43 (of 2024/25) #movember 24 things to be aware of this Movember 2024

Yes – I do have a goal of $42 on my Movember page: https://movember.com/m/ianlandy?mc=1

Men-tal health month. And physical health. And all genders – but a “men” health theme. We don’t always do a good job doing that – talking about it. So while others do a good job raising funds, my focus is on raising the awareness – my dad passed of a heart attack before 50 and I had a cardiac event likewise ‘young’. So, this month I’ll be highlighting some things to be mindful of…

1. Don’t tease with references like “man cold” – it feels dismissive and then we don’t talk about other health wonders. 
2. Watch the ingredients list – esp salt (but also sugars and carbohydrates)
3. Dry brush your teeth before adding toothpaste – this impacts gum health which has a surprising connection to health
4. Deal with your stress… family stress? Check out Movember.com family man series: https://familyman.movember.com/en-au/ takes on encouraging positive behaviour, managing misbehaviours, and managing high risk behaviours
5. Do regular vision tests. It’s more than about blurry vision…
6. Turn down the volume to a sane level (you should be able to listen to the music and still carry on a normal conversation), then practice singling out a single instrument and listening to it. This exercise will help you develop the ability to perceive more details in everyday sounds, says Gail Whitelaw, PhD, past president of the American Academy of Audiology.
7. Tired and need a lift? Add in some soda water and lime as an alternative to coffee
8. Eat lunch. Skipping it (and intermittent fasting) puts a strain on the body – why add an extra stressor?
9. Compliment your spouse (and others!) – passing out positives helps you feel positive as well!
10. Take your meds – as prescribed by your doctor – and if self-medicating, share honestly what you are drinking or inhaling – doctors will not report to police but will be informed if meds don’t blend well…
11. Headaches? Drinking caffeinated tea or coffee after taking ibuprofen relieves headaches faster than taking ibuprofen alone. In a study of 400 headache sufferers, 71 percent of those who took ibuprofen and the caffeine equivalent of two cups of coffee reported complete relief, compared to 58 percent of those who took ibuprofen or caffeine. Kinda like doing medicine AND counselling is better just one…
12. Chew your food. Liquid replacements can ease calorie intake, but… researchers say that chewing stimulates satiety hormones, and whole food takes longer for your intestines to process, helping you to feel fuller longer and consume less.
13. Add vinegar: the acetic acid interferes with enzymes that break down carbohydrates, keeping blood sugar levels from rising quickly. You can also get the same result by starting a high-carb meal with a salad drizzled with vinaigrette.
14. Add tea with lemon: Squeeze a lemon wedge into your iced or hot tea. The acidity can boost antioxidant concentrations in green tea by 20 percent, according to a study in the journal Food Chemistry. Researchers believe the same trick works with all kinds of tea.
15. Need sleep? Instead of counting fence-hurdling sheep to fall asleep, just wear socks. Swiss researchers found that people fell asleep quickest when their hands and feet were warmest. This happens because warm feet and hands cause blood vessels to enlarge, allowing more heat to escape your body, which in turn lowers your core temperature faster and causes you to nod off sooner.
16. Take a minute to think about the consequences of your actions whenever faced with an important decision—from having a fourth glass of wine to contemplating quitting your job in anger, swallowing a pill to making a pass at a coworker, blaming your spouse to screaming at a child.
17. Eat natural foods
    1. Packaged and processed foods are often full of sugar, salt, unhealthy fats, artificial additives, and calories. Limit the fake stuff and eat a wide variety of:

• fresh fruits and vegetables
• whole-grain products, such as brown rice and whole-grain breads
• fiber-rich foods, such as beans and leafy greens
• lean cuts of meat and poultry, such as skinless chicken breast and lean ground beef 
• fish, such as salmon

1. Get Moving (I’m aiming for 120 km this month) Heart disease is the leading cause of death among American men. Regular exercise is one of the best ways to prevent heart disease and keep your ticker strong. It can also help you improve and maintain your overall physical and mental well health.
   1. Try to get at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous aerobic exercise, every week. For example, schedule five 30-minute long sessions of aerobic exercise in your weekly calendar. Aerobic exercise includes activities such as walking, jogging, swimming, basketball, tennis, and other sports.
   2. It’s also important to make time for at least two sessions of muscle-strengthening activities per week. For example, weight lifting, rock climbing, and yoga can help you develop stronger muscles.
2. Maintain a healthy waist : If your waist measures more than 40 inches around, it could be cause for concern. It raises your risk of obesity-related diseases. For example, men with large waists are at higher risk of type 2 diabetes, heart disease, and stroke. For most men, the best way to shed excess belly fat is to cut calories from your diet and exercise more. Ask your doctor to help you develop a weight-loss plan that’s safe and effective for you. 
3. Protect your skin : seek shade, cover up (shirts on) put on sunscreen to help avoid melanoma
4. Get your prostate checked scared? Early screening tests can be done with blood tests. 
5. Check for colorectal cancer – if a Doctor suggests a colonoscopy- do the test
6. Don’t keep worries a secret. Talk to partners/friends/doctors – esp if there is a new pain, growth or change. Need to practice? https://conversations.movember.com/en/?_ga=2.83998745.1497702129.1624425222-1576784912.1565569137
7. Talk to someone you are concerned about… https://conversations.movember.com/en/resources/how-to-talk-about-mental-health/

Call/text 988 If you’re having thoughts of suicide, or are worried about someone else, Talk Suicide is here to listen. Connect to a crisis responder for help without judgment. Call 1-833-456-4566 toll-free, any time – or text 45645 from 4 p.m. to midnight ET. Please find your local distress line here.

If you’re ever worried that someone’s life is in immediate danger, call 911 or go directly to emergency services.

Sources: 

Bonus: 

1. Consider your environment: Looking at a vase of fresh daisies, tulips, roses or other cut flowers while eating your morning oatmeal may improve your mood. New research from Harvard University shows that even people who say they’re not “morning people” report feeling happier and more energetic after looking at flowers first thing in the a.m.
2. Spend time with people who make you feel good. Positivity (and negativity) spreads!