How men can live five years longer

Which preventive check-ups should men have at what age?

For a man, facing his health can be daunting. Diabetes, prostate disease, erectile dysfunction or even cancer are reasons for concern. But here too: early detection can save lives, while missed screening can be fatal. 

What belongs to good preventive care? From the age of 15, a testicular palpation should be performed once a year. Testicular cancer is the most common cancer among young men. Men can also self‑examine their testicles to see if they are enlarged or hardened. Warning signs are a tugging sensation, a feeling of heaviness or pain in the testicle. Between 18 and 35 years a one‑time screening examination is performed. 

From age 35, a health check-up is carried out every three years for the early detection of cardiovascular, kidney and diabetes diseases. From the age of 35, skin checks for skin cancer are also recommended every two years. 

Men from 45 years should have an annual screening for prostate and rectal cancer. This includes testing stool for blood and taking a blood sample to determine the PSA level, which can indicate prostate cancer. 

From the age of 50, annual colorectal cancer screening is recommended (from 54 every two years). Men from 65 years can have an ultrasound to detect an abdominal aortic aneurysm.

Which common health problems particularly affect men?

Looking more closely at men's health, the most common problems are: unbalanced diet, too little exercise, too much alcohol and nicotine and too much stress. Men tend to eat too much meat, too much fat, too much salt and too much sugar. This promotes an increase in waist circumference and thereby raises cholesterol levels and blood pressure. The result is an increased susceptibility to circulatory and metabolic disorders. It is therefore no coincidence that cardiovascular diseases such as heart attack and stroke are among the leading causes of death in men aged 40 and over. 

Sitting for hours in the office and in the car leads to increasing lethargy, overweight and painful back problems. Depression and reduced sexual desire can follow. Alcohol and nicotine weaken the immune system, promote diabetes and impair blood circulation. Later this often shows up as erectile dysfunction. Men who find it difficult to resolve negative thoughts and feelings constructively also weaken their defences. They become more prone to migraine, digestive and back problems.

Some diseases affect only men, such as erectile dysfunction, prostate and testicular cancer. And some conditions such as high blood pressure, smoker's cough, diabetes and skin cancer are more common in men than in women. 

Why are erectile problems an important indicator of men's health?

Prof. Dr Frank Sommer, urologist and the world's first professor of men's health, explains: “In fact, erectile problems are a good indicator of men's health. If they are arterial in origin, they can be a forerunner of cardiovascular disease such as a heart attack. If they are metabolic, they can signal diabetes mellitus or metabolic syndrome.” 

An erectile disorder is present when there is no erection or an incomplete erection during sexual intercourse and this problem persists for longer than six months. 

Which symptoms indicate prostate cancer?

The risk of prostate cancer increases with age. Since the prostate causes no symptoms at first, a diseased prostate or prostate cancer often remains undetected for a long time. 

Men should watch for the following prostate symptoms: increased need to urinate at night, difficulty urinating, pain during orgasm, blood in the urine or semen, pain in the lower back or pelvis, sciatica symptoms, weak or absent erection, little or no ejaculation. 

How do high blood pressure, diabetes and skin cancer affect men's health?

High blood pressure and high cholesterol can cause serious cardiovascular diseases such as heart attack or stroke. Frequent urination and excessive thirst are two important signs of diabetes. Men also often neglect sun protection. The consequences are far‑reaching: men today are more than twice as likely to be affected by skin cancer than women. And skin cancer occurs in men at every age. 

In addition, hormone production declines steadily from the age of 40. An unhealthy lifestyle and lack of exercise also contribute to testosterone levels falling faster than normal. Hormone deficiency leads to faster ageing and affects all bodily functions.

Strong through life: The best tips for men's health

• Eat fresh, balanced and nutrient‑conscious meals – so opt for fruit and vegetables more often instead of steaks, currywurst, etc. Add healthy fats such as avocado, omega‑3 fatty acids (salmon, linseed oil, rapeseed oil, wheat germ oil), fibre (wholegrain products, berries, nuts) and protein (turkey, chicken, dairy).
• Lose weight selectively if necessary and maintain a healthy weight. A long‑term dietary change in small steps is recommended. Proper nutrition also helps defend against free radicals that can cause cancer.
• Water helps to burn energy and reduce weight. Drink at least two to three litres daily.
• To reduce the risk of cardiovascular disease, WHO recommends 2.5 hours of moderate physical activity or 75 minutes of vigorous training per week.
• Endurance and strength training can help raise testosterone levels, as exercise stimulates hormone production. Sports with short but intense exertion such as football and weight training are best suited.
• The body's own testosterone production can also be reactivated by sufficient healthy fats, reducing waist circumference, an adequate vitamin D level and stress reduction.
• Smoking is not only bad for the lungs. The bladder, blood vessels and the entire immune system are also affected. Over time, smoking can even lead to impotence. Stop smoking!
• Bring more calm into your daily life: take a midday nap and allow yourself breaks to connect with your body and reduce everyday stress.
• Adequate sleep in a darkened room is an absolute must. Sleep is training for the penis: every man has four to six erections at night. In addition, sleep has many positive effects on the immune system, the cardiovascular system and allows cells to regenerate.
• Also pay attention to your mental health. Men have greater difficulty recognising and dealing adequately with their feelings, and often suffer from undiagnosed depression. See a doctor you trust if you experience persistent depressive symptoms such as loss of appetite, insomnia, aggression or frustration.
• Adaptogens (ginseng, taiga root, rhodiola, ashwagandha, schisandra), B vitamins, beneficial gut bacteria (e.g. specific multi‑species probiotics), iron, coenzyme Q10, magnesium and plants such as maca, guarana and ginseng increase resilience and help reduce stress.
• For prostate issues and sperm production, pumpkin, saw palmetto, pomegranate, nettle root, selenium, zinc and the medicinal fungus Cordyceps are used. The amino acid arginine improves circulation, including in the erectile tissue. Testosterone levels are positively influenced by fenugreek, Tribulus terrestris, ginger or Cordyceps.

With these tips and tricks, unhealthy lifestyle habits are tackled and men's physical and mental health is preserved in the long term!