How Men Can Protect Their Health
Studies show that on average, men just aren’t as healthy as women. Even though the life expectancy gap between men and women has narrowed, women still outlive men by about five years.
The reasons are pretty clear: men smoke and drink more than women, make far fewer visits to the doctor, get fewer preventive screenings, have a higher risk of heart attack and suffer from higher rates of cancer. The result? Men tend to die younger and more often from such ailments as heart disease, cancer and stroke, as well as from injuries.
Also, health has not been ingrained into the minds of boys and men since they were young. Hence, on this week’s posting, we share tips on how men can protect their health better.
1. Eat healthily
There’s not a one-size-fits-all diet that works for every man. However, there are some general guidelines that serve as a great starting point:
•Aim for 3 cups of veggies and 2 cups of fruit every day.
•Aim for 3 servings of whole grain every day.
•Limit saturated/trans fats. This includes things like processed foods, red meats, and high-fat dairy.
•Get plenty of lean protein. This includes foods like chicken, fish, and beans.
•Drink more water! Aim for a minimum of 2L per day.
2. Stay active
Staying active can help reduce the risk of heart disease, stroke, and other health problems. It can also improve one’s mental health. Here’s an ideal exercise chart that one should aim for:
•30 minutes of exercise every day. In a week, you should get at least 150 minutes of moderate activity total.
•2 strength training sessions per week. This includes things like weightlifting, yoga, or bodyweight exercises.
•Regular stretching. Do a quick stretch session before and after your workout.
3. Stop tobacco use and drink moderately
•Stay away from tobacco. With all the negative side effects (including a higher risk for infertility and erectile dysfunction), staying away from tobacco as much as possible is a wise choice.
•Limit alcohol consumption. The CDC recommends men limit their intake to 2 drinks a day or less.
4. Protect your mental health
Your mental health is just as important as your physical health. Here are some great ways to protect it:
•Get enough sleep. Most adults need 7 hours of sleep to function optimally the next day.
•Find a way to de-stress. Exercising, spending time in nature, or journaling are all great options.
•Connect with other people. Loneliness can severely affect one’s health, and oftentimes a romantic relationship is not enough to fix the problem. Find your tribe and invest time growing and learning from them.
5. Have a primary care doctor (and see them every year)
•86% of male deaths are caused by non-communicable diseases and injuries. The main disease-related killers are cardiovascular diseases, cancers, diabetes, and respiratory diseases.
•Book an appointment with the doctor for a full body check-up. It is possible to spot many of these diseases and manage them before they become fatal.
Reference:
1. Harvard Health Publishing. Men’s Health.
