Health is a treasure that many of us often take for granted until we lose it. This is especially true among men. According to numerous studies, men tend to live five years less than women and are more likely to be affected by the top ten leading causes of death. The odds are stacked against them, but this doesn’t mean men should be resigned to poor health, especially when they can do something about it.
Healthy living may sound like a vague, daunting goal that appears unachievable. However, it’s easier than you might think. Here, we share simple strategies that any man can adopt to enhance their health significantly.
One of the critical aspects of healthy living is eating a balanced diet, tailored according to an individual’s body and lifestyle needs. This personalized diet should, however, be founded on some general principles. Consuming fruits and vegetables, for instance, should be a daily routine, ideally consisting of three cups of veggies and two cups of fruit.
Whole grains are another vital component of a healthy diet given their broad spectrum of nutrients. Therefore, aim for three servings daily. Regular intake of lean protein such as chicken, fish, and beans is also advisable, limiting red meat servings to once per week to manage cholesterol levels. Finally, men should aim to drink approximately a gallon of water every day to ensure optimal bodily functions.
Staying active plays an essential role in health maintenance. Regular physical activity not only reduces the risk of heart disease, stroke, and other health conditions, but it also bolsters mental health. Daily half-hour exercise sessions totaling to at least 150 minutes of moderate activity weekly are a practical fitness goal. Additionally, incorporating strength training sessions at least twice a week, stretching after workouts, and nurturing consistency all contribute to a healthier lifestyle.
Substance use and abuse should be curbed as much as possible. Men tend to consume alcohol and smoke tobacco at higher rates than women, putting their health at significant risk. Habits like smoking, which have numerous negative side effects, including increased risk for infertility and erectile dysfunction, should be eliminated. Alcohol consumption should also be limited, with no more than two drinks per day.
Nurturing mental health is equally important. Sleep, relaxation, and social relationships are all critical components of mental well-being. Adults typically need at least seven hours of sleep. Activities like journaling, exercising, or spending time in nature act as stress relievers. Engaging in social interactions contributes to mental health, physical health, health behavior, and even lifespan. Therefore, ensure you invest time and effort in developing and maintaining valuable social relationships. This could be through joining local interest groups, scheduling social events, or just spending quality time away from screens and in the company of others.
Partnering with a primary care provider can provide an enormous health advantage. These professionals can help proactively manage health conditions and guide you towards upkeep of your well-being. Regular check-ups can assist in identifying potential threats to your health, subsequently avoiding costly medical emergencies.
In summary, leading a healthy, fulfilling life doesn’t have to be an uphill battle for men. With simple strategies, such as embracing a balanced diet, staying active, quitting unhealthy habits, safeguarding mental health, investing time in social relationships, and partnering with healthcare providers, men can improve their health and well-being significantly.
