Men’s health is usually left ignored and untreated. These are a few tips that men can use to improve their lifestyle and live a longer life
1. Eat healthy!
Eating a healthy and well balanced diet is a rule that must be followed by all men. A balanced diet has multiple aspects and nutrients in it. Saturated fats must be less than seven per cent of the total calories ingested, hence making the diet low in fat. Fresh fruits and vegetables are an essential aspect of a healthy diet with at least two cups of fruits and three cups of vegetables per day for men before the age of 50.
Cholesterol, salt and whole grains with fibre can help improve a man’s health, prevent heart disease, diabetes and even some kinds of cancers. Natural foods are the best source of nutrition for a healthy body. Packaged foods bought from the market are processed and hence have a lot of sugar, salt, unhealthy fats, artificial additives and calories.
It is much more convenient to buy processed food as they are easy to make and are available everywhere but are not that good for our health. A few natural foods which are extremely healthy for the human body are:
- Fresh fruits and vegetables
- Whole grain products like brown rice and breads
- Beans and leafy green vegetables are fibre rich foods.
- Fish are a great source of protein and salmons have the most content
- Skinless chicken, minced meat and lean ground beef along with other lean cuts of meat and poultry are essential sources of energy and muscle strength.
Serving size is also an important aspect of keeping healthy as over eating is a big problem. Various nutrients should be consumed in medically approved amounts to avoid health problems. For example, the ideal serving for meat is only 4 ounces per meal in comparison to the one pound steak which Americans generally eat in one serving. Even if you are having packaged foods, be sure to check the ingredients and the percentage at which they are present. Even in restaurants a possible strategy individuals can use is to pack the remaining meat, to avoid weight gain.
2. Regular Exercise
Doctors suggest that at least thirty minutes of moderate physical activity must be done on most days of the week. Activities which we may consider regular are also great sources to burn calories. Walking, jogging or activities that are as casual as mowing the lawn, are excellent exercises to keep the human body in shape.
Men should not start exercising excessively but must start gradually. In the fast paced world of today, finding time to exercise is the biggest problem. Scientists have confirmed that even 10 minutes of intense activities like running, several times a day can help men improve their physical health significantly.
One of the most efficient ways of expelling all negative toxins in your body is through performing cardio exercises. Such exercises pump up the heart rate, which ensures a good calorie burning percentage. Simple activities can also be classified as cardio exercises.
Walking more in the office, standing up from your desk more often, using the stairs rather than the lift are some adjustments that can be made in an individual’s lifestyle. People can also brisk walk to their destination as it will help in getting your body more active and respond to situations better. Doctors and fitness trainers are the best people to talk to about a new exercise pattern.
3. Lose weight
Weight management is an essential aspect of ensuring a healthy and long life. Excess weight especially on parts such as the waist can be extremely harmful for the body. The heart must start working much harder to pump out more blood due to the excess fat in the body.
Most of the fat contributes to the blockage of arteries, which increases the pressure on the heart even further. If the heart continues to work with this pressure and tenacity, it will soon give up and give the patient cardiovascular issues or even a stroke.
According to the National Heart, Lung and Blood Institute, having a waist measurement of over 40 inches raises the man’s risk of obesity related diseases. One of the most common diseases associated with obesity is type 2 diabetes. Type 2 diabetes further becomes the cause of sexual issues like erectile dysfunction.
4. Moderating alcohol consumption
Doctors suggest that an individual shouldn’t drink alcohol any more than two drinks per day. By one drink researchers suggest 12 ounce bottles of beer or wine cooler. This can also mean a four ounce glass of wine or one and a half ounces of 80-proof distilled spirits.
A moderate amount of alcohol consumption is seen to increase the amount of high density lipoprotein cholesterol. High density lipoprotein cholesterol is a type of good cholesterols which protects the human body from harmful heart diseases. Along with the harm that excess alcohol gets, an adequate amount of alcohol consumption can reduce blood clotting.
5. Limiting tobacco usage
Research suggests that tobacco smoke contains almost 4000 chemicals and is one of the main causes of cancer in human beings around the world. Multiple other diseases are also caused due to excessive cigarette consumption. Blood pressure issues, heart disease, lung problems are some of the most common illnesses that are found in chain-smokers. Chewing tobacco is not a safer alternative as it is equally harmful.
Chewing tobacco has been linked to fertility issues and problems and issues with the gums. Impotency issues are also seen in tobacco chewers and smokers; however, it can be dealt with sildenafil citrate tablets but can cause a greater risk in the future. One of the main chemicals present in tobacco that causes cancer is carcinogen. If an individual is planning to quit smoking, there are various ways in which they can do so. Doctors suggest multiple methods including a nicotine replacement therapy or attending self-help groups.
6. Stress management
Stress takes a huge toll on a man’s physical and mental health. In order to achieve something individuals are ready to go to any extent. Achieving goals are important but not at the risk of taking immense amounts of stress. Multiple signals are emitted by an individual who is currently stressed.
He gets irritable quickly, grits his teeth every often, has immense tension in his shoulders etc. Stress has also been linked to erectile dysfunction in men. Even though generic Viagra and sildenafil can be used, it is still and important aspect of life that needs to be tackled.
It is recommended to release stress in any way possible in order to keep the individual healthy and happy. Yoga, meditation, exercise and massage are common techniques to calm a person. Social support in the form of family and friends can help you relax by spending time with them.
7. Mental Health
It is commonly observed that individuals get diagnosed with mental illnesses at a very late stage, which is generally because of sheer ignorance. If you actually had regular therapy sessions with a therapist or a counsellor, then they would have noticed the onset of a particular disorder and then worked on helping you cure it while it was still in the early stages of harming you.
Signs of depression and bipolar disorder are left unattended which causes the man a huge part of his life. It becomes much worse if the individual has a family history of a particular mental disorder.
It is very important that individuals who suffer from substance abuse or are prone to developing suicidal thoughts to visit a psychiatrist immediately. The Anxiety and Depression Association of America reports that ‘almost 6 million Americans suffer from general anxiety disorder and about 16.1 million Americans above the age of 18 suffer from major depressive disorder’. Depression in return can cause issues like erectile dysfunction.
Many males believe that seeking help for mental disorders is weak and therefore is a general trend in men to not seek help when it comes to treating or even talking about mental health. Multiple actors and athletes have talked about their mental health disorders and asked men around the world to open up and visit a therapist.
8. Keep things in your crotch safe.
Urinary problems are very common with males as they grow older. The prostate seems to grow as the male grows older. If an individual visits the urologist regularly they can protect themselves from such issues by taking medication or starting a low fat diet.
Practicing safe sex is also advisable to keep yourself protected against unwanted sexually transmitted diseases. Individuals can avoid diseases like erectile dysfunction by having sildenafil tablets or following treatment plans suggested by their doctors.
9. Protect your skin
The American Academy of Dermatology states that men over the age of 50 are at a high risk of developing melanoma. Melanoma is a type of skin cancer which is commonly observed in the old population of the United States.
Here is a list of steps that senior citizens, especially those who are Caucasian should follow in order to protect their skin from harmful ultraviolet radiation emitted by the sun:
- Try spending as much time as possible, indoors. The best way to avoid ultraviolet rays is to stay away from it. Go out in the sun only when it is absolutely necessary. A lot of damage can be caused if aged skin is exposed to the sun for a long time.
- Whenever you step out, cover your skin as much as possible. Protective clothing should be worn in order to ensure minimum risk of skin exposure.
- In parts that cannot be covered, sunscreen with a SPF of at least 30 or over must be applied to avoid sunburns.
- If you’re involved in any physical activity like swimming or running, you must apply sunscreen every two hours. The sweat or the water can wipe out the effects of sunscreen easily and hence must be applied again.
- The individual must avoid tanning beds at all costs. Tanning beds are the indoor source of ultraviolet rays.
Monthly skin checks should be done to ensure that there aren’t any unwanted developments. Unusual moles or changes in texture of your skin must be monitored with the help of a mirror or just by having a thorough look around your body. Visiting a dermatologist once a year would be a great idea to make sure that you aren’t a patient of melanoma and if you are, these checks can help in treating the illness.
10. Visit your doctor regularly.
It is common knowledge that on an average, women end up living much longer than men. Some doctors say that the reason for this is the ignorance of men towards the upkeep of their body. Men are found to ignore unusual symptoms and only visit the doctor when things get out of hand.
Even in the recent coronavirus pandemic, men are severely affected in comparison to men. The New York State’s Health department has released their actual fatality rate which indicates a higher percentage of men dying with the disease in comparison to women.
Out of the 17,362 individuals dead, 10,522 are men, whereas only 7,107 are women and the rest haven’t specified their gender.
Men must schedule regular check-ups with their doctor and follow up on those appointments. Your weight, blood pressure and cholesterol are all measurable quantities, and measuring them would help you live a much safer and healthier life.
When doctors prescribe such tests, they get to know if their patient is at the risk of contracting any cardiovascular disease; if so, they plan out the treatment procedure. Lifestyle changes, medications and other positive assets can be added to the patient’s life which can benefit him significantly.
The life expectancy of men is said to be approximately 5 years less than that of women and that men are 100% less likely to visit their doctor for a preventive health exam. Men must find a doctor with whom they are comfortable and can share all their symptoms. Regular visits are absolutely necessary if the individual wishes to live long and happy.