DUBIOUS HEALTH ‘ADVICE’ about what you should or shouldn’t be doing is everywhere, particularly if you’re a social media user. Sitting less, sitting more, eating less, eating more: it’s a minefield out there.

Getting on top of your health shouldn’t be a struggle. As part of our ongoing Wellness For Life series with Vitabiotics, one of Ireland’s leading vitamin suppliers, we’re keeping it simple, by separating health fact from fiction.

Starting with men, here are eight significant health truths to get wise to, whether you’re aiming for a lifestyle change right now, or just want to maintain your wellbeing in the long-term…

1. You can expect to live longer than ever before

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Here in Ireland, life expectancy continues to rise year on year, and men can now expect to live 78.3 years on average, a rise of 20 years since records began in 1926.

Even since 2006, predicted lifespan has increased by 1.5 years for males and 1.1 years for females. By global standards, you’re not doing too badly if you live in Ireland, as we rank 33rd in the world for life expectancy. Monaco’s males come out on top, living to the ripe old age of 85.6.

2. But your risk of heart problems is higher than a woman’s

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Hypertension and high blood pressure “awaits everyone”, but some groups are more at risk, stroke physician Dr Eamon Dolan told TheJournal.ie recently.

Men in particular have a higher risk, which it’s thought may be because high levels of oestrogen in females help to regulate cholesterol. Whatever the reason, men are nearly three times more likely than women to die prematurely from cardiovascular disease.

3. Avoiding meat? You could be deficient in Vitamin B12

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Vitamin B12 is a top player in keeping the nervous system (brain, nerves and spinal cord) healthy. Deficiency can result in fatigue, loss of sensation and even dementia over time.

Vitamin B12 deficiency is especially common in over-75s, but younger people following a vegan or mainly plant-based diet could also be at higher risk. To keep your B12 levels topped up, eat a diet rich in eggs, dairy, meat and green vegetables, and opt for a daily multivitamin that contains Vitamin B.

4. Try not to hit ‘snooze’ too often when you’re tired

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If you regularly hit the snooze button and drift back off more than once, you could be doing your sleep patterns – and your health – long-term damage.

“The circadian rhythm or body clock likes routine so getting up at the same time every morning is important,” says Breege Leddy of Insomnia Clinic. By oscillating between sleeping and waking multiple times each morning, you risk ending up with hormone imbalances, sleep disorders and even digestive issues.

5. …And skip the bedtime reading once in a while, too

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“As an adult, sleep efficiency – the percentage of total amount of time in bed spent actually sleeping – should be close to 90 per cent,” says Breege.

“Using your time in bed to read, listen to the radio, watch TV, check social media or to ruminate results in a decrease in sleep efficiency and ultimately breaks down the connection between bed and sleep, which can lead to insomnia.”

6. Smoker? A cigarette knocks 5.5 minutes off your life expectancy

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In Ireland, 23 per cent of us are ‘current smokers’, whether we smoke every day or occasionally. Among men and women, 5,500 people die each year from smoking-related diseases.

If you’re finding it hard to kick the habit, consider the well-publicised fact that smoking takes 10 – 15 years off your life expectancy, but that just one year off cigarettes puts your risk of heart disease back at the same as a non-smoker.

7. Here’s how much exercise you need each week to stay healthy

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There’s a ‘recommended daily amount’ for just about everything, and physical activity is no different. For both men and women, national guidelines recommend at least 150 minutes of moderate exercise a week, or 30 minutes daily over five days.

So what’s moderate exercise? If your breathing and heart rate are up, you feel warm or are slightly sweating, but you could still carry on a conversation, you’re on the right track.

8. But avoid strenuous workouts when you’re stressed

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Yes, exercise is the ultimate stress-reliever, but if you’re feeling angry or emotionally upset, take a long breather before a hard gym session.

According to a 2016 study at NUI Galway, engaging in strenuous exercise when you’re extremely stressed makes you three times more likely to have a heart attack. Researchers recommend knowing your limits – and keeping stress levels at bay where possible.

Ensure you’re at the top of your health game with the Wellman range. Wellman supplements are designed for men’s nutritional intake and health needs. They’re packed with high quality nutrients to help improve wellbeing, boost immune systems and get you feeling great. The Wellman range is available in pharmacies, healthstores and leading supermarkets nationwide. Check out the full range here.