Promoting and maintaining good health is ultra-important for leading an active and satisfying life. Surprisingly, men often overlook the crucial aspects of their well-being, resulting in a worrying statistic that men, on average, die five years earlier than women. Furthermore, men are more prone to be influenced by nine out of the ten leading causes of death.
Indeed, the concept of “being healthier” seems like an unclear objective at best, and an entirely overwhelming one at the worst. However, with six simple strategies, every man can be empowered to take better care of his health, leading to longer, fuller lives.
A balanced diet is an imperative foundation. Every man is different, so there’s no one-size-fits-all diet. It is essential to understand your body and lifestyle and then select the best nutritional plan. In general, good health can begin by keeping in mind certain guidelines. Prioritizing fruits and vegetables, for example, aiming for three cups of veggies and two cups of fruit every day, is a good start. Whole grains are critical, and a target of three servings per day is recommended. Adequate lean protein, such as chicken, fish, and beans, should be part of your diet as well, while the consumption of red meat should be limited to once per week.
Next is hydration. Men ideally should try and drink a gallon of water per day. This may seem a lot, but the body is predominantly composed of water, making adequate intake essential for bodily function and overall health.
Staying active and lean plays a crucial role in reducing the risk of health problems such as heart disease and stroke. Moreover, it can help improve mental health. Try to engage in 30 minutes of exercise every day, adding up to a minimum of 150 minutes of moderate activity throughout the week. Reinforce this routine with two strength training sessions weekly, engaging in activities such as weightlifting, yoga, or body-weight exercises. Lastly, include regular stretching post-workout and maintain consistency in your workout routine.
The adverse habits like tobacco usage and excessive alcohol intake should be curtailed. Men show higher tendencies to nicotine addiction and alcohol use, leading to various health issues. As much as possible, it is wise to stay away from tobacco due to its numerous negative consequences, including a heightened risk for infertility and erectile dysfunction. Alcohol consumption should be limited as well. According to health authorities, men should restrict their intake to two drinks a day or less.
Considering the importance of mental health, equal to physical well-being, it’s important to protect it. Most adults require at least seven hours of restful sleep, which allows the body to repair and be fit and well for the next day. Also, finding ways to de-stress, like exercising, immersing oneself in nature, or writing a journal, can be hugely beneficial.
Socializing has a profound impact on mental health, health behaviour, physical health, and even mortality risk. Engaging in activities that facilitate connection with others—like taking a hike, grilling out, going for a walk, meeting in a park, or even joining a local group—can enrich your life.
Yearly check-ups with your primary care provider are an absolute must. This proactive approach allows for any potential health issues to be caught early, keeping you out of emergency rooms and avoiding heavy medical bills. In fact, the average cost of an emergency room visit can be alarmingly high—in some areas, up to $1,462. Having a reliable primary care provider can help you handle health concerns effectively and efficiently, ensuring your well-being is regularly monitored and on track.
In short, taking care of one’s health doesn’t have to be a chore, but rather a lifestyle. With these simple strategies, every man can embark on the journey towards better health, wellness, and a rewarding life.
