Check out 7 healthy habits below that improve men’s quality of life and health !
1. Drink at least 2.5 liters of water a day
Seventy percent of the body is made of water, however there may be a constant loss of this liquid via urine and sweat. Therefore, it’s far essential to replace water to hold the right functioning of the frame – consisting of tactics including gaining mass and hormonal stability.
It is often said that you need to drink 2 liters of water in line with day; but, the precise amount varies according to everyone’s weight: 35 ml for each kilo. Therefore, a 70 kg guy desires as a minimum 2.45 liters of water (70 x 35 = 2,450) each day, as an instance.
Those who stay in very hot areas, exercise or will be predisposed to sweat a lot need to keep an ok fluid intake to satisfy the frame’s desires.
2. Eat a healthy diet
Men have quicker metabolism than ladies, so they burn additional calories because their electricity cost is better. However, that doesn’t mean men don’t need to observe a balanced diet now.
Apart from promoting weight gain, excessive consumption of food loaded with fat, salt and sugar enhances the susceptibility to develop problems along with high cholesterol, high blood pressure and diabetes.
Thus, it is crucial to stick to a healthy weight loss diet, full of fruits, vegetables, whole grains and lean proteins. A consultation with a nutritionist is the best option, because the professional can evaluate the patient’s profile and design a personalized eating plan.
3. Consume nutrients that help prevent disease
In addition to avoiding foods that are harmful to the body, a healthy diet should include specific nutrients to prevent various types of diseases, including those that are more common in men.
A good example is cardiovascular disease , as 60% of fatal heart attack and stroke victims are male. To prevent them, it is important to consume nutrients such as:
- Omega-3 : found in salmon, tuna, sardines, olive oil and flaxseed;
- Vitamin B12 : found in meat, beans, lentils, peas and chickpeas;
- Beta-glucans (fibers) : found in oat bran.
Regarding sexual health , it is important to have a diet rich in nutrients to protect the body against prostate cancer and to maintain the quality and quantity of sperm, preserving fertility. See where to find these substances:
- Chromium – broccoli, nuts, mushrooms and turkey breast;
- Vitamin C – citrus fruits (acerola, guava, kiwi, orange, lemon, passion fruit and tangerine);
- Beta-carotene – carrots, red peppers, sweet potatoes and mangoes;
- Lycopene – tomatoes, peppers and berries.
In the case of brain and nervous system health , consuming the right nutrients helps regulate mood, maintain memory, improve concentration and combat diseases such as depression, anxiety disorders and dementia. Find out where to find them:
- Iron – beef liver, seafood and cruciferous vegetables (broccoli, kale);
- Selenium – nuts, liver and kidney;
- Tryptophan – eggs, cheese, avocado and dark chocolate;
- B vitamins – brown rice, beans, meats and nuts.
4. Practice physical exercises
Along with a balanced weight loss program, a routine of bodily sports forms the main pillar for retaining a healthy weight, keeping off sicknesses inclusive of obesity, diabetes, high blood pressure and metabolic syndrome.
Furthermore, sporting events give a boost to muscles and bones, enhance physical health, growth breathing ability, save you cardiovascular illnesses, hold sexual health and help to elevate shallowness.
To do this, it is not essential to inn simplest to education on the health club: similarly to weight education, you could additionally practice group sports activities, jogging, walking, cycling, swimming or different physical activities, so long as you have scientific advice.
5. Avoid alcohol and cigarettes
Consuming any quantity of alcohol, even moderately, will increase the risk of growing numerous kinds of most cancers, along with prostate cancer. Therefore, it is recommended to avoid drinking as an awful lot as feasible, reserving it for unique occasions.
Cigarettes, in turn, reason ninety% of lung cancer cases, similarly to being accountable for 30% of all kinds of malignant tumors, which include most cancers of the mouth, throat, esophagus, belly, liver, bladder and kidney.
Furthermore, smoking increases the risk of continual bronchitis, pulmonary emphysema, coronary heart attack and stroke, inflicting a huge proportion of deaths due to these sicknesses.
6. Get enough and good sleep
Sleep is not only necessary to replenish energy, but also for a series of factors related to physical, mental and emotional health, for example:
- Combating obesity and overweight;
- Fixation of memory and new knowledge;
- Prevention of hypertension (high blood pressure);
- Improved physical performance and muscular response to effort;
- Prevention of depression, anxiety and stress;
- Maintaining cardiovascular health;
- Diabetes control and prevention;
- Increased ability to concentrate and productivity.
To enjoy these benefits, you need to sleep 7 to 9 hours a day and have quality sleep, that is, without frequent interruptions so that your body and mind can recover from the wear and tear during the night.
7. See your doctor regularly
Most men avoid doctor appointments until absolutely necessary, going for professional treatment only when they feel terrible pain or other severe symptom – so much so that 70% of male patients find themselves in a doctor’s office at the behest of their wife or children.
Consequently, over half of these patients are diagnosed with diseases at more advanced stages, which complicates treatment and makes the chances of curing them less likely. Thus, it is required to fight the image that going for medical care is a sign of weakness and men must be “superheroes” at all times.
At least once every year, you must go see your general practitioner and get your blood pressure tested and tests like blood count, lipid profile (cholesterol) and glycemia (blood glucose level). Further, from age 50, you must visit a urologist and begin testing for prostate cancer.
