Take charge of your health, gents. The sooner you do it, the better. Here are top health tips 2019 in Workouts, Diets, and Screening Tests. . . Everything you need to know .
Men need to care about their health above the waistline as well as below. It’s not cool for a guy to wait until he’s 50 to see a doctor .
Take a proactive approach by following these basic Health tips for men :
Tips for Men with Medical Problems
- Men with diabetes should use the above tips and monitor their glucose levels as directed, and try to keep the daily blood glucose levels as close to normal as possible.
- Men with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
- Men who prepare food for themselves or others should avoid using grease or frying foods in grease.
- Men trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his intake of meat and dairy products.
- Men should seek medical advice early if they cannot control their weight, food intake, or if they have diabetes and cannot control their blood glucose levels.
- Any weight loss regiment should not only include dietary restrictions and modifications but also an exercise regimen.
Healthy Eating for Men
All men have to eat food for growth and maintenance of a healthy body, but men have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors.
For example, infants require feeding every 4 hours until they gradually age and begin to take in more solid foods. Boys develop into the more normal pattern of eating three times per day; however, as most parents know, most boys, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.
Healthy Eating
- Eat three meals a day (breakfast, lunch, and dinner). It is important to remember that dinner does not have to be the largest meal; choose lunch as the largest meal.
- The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts); try to limit meats and dairy products to avoid fats and cholesterol.
- Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Look at the labels because the first listed items on the labels usually comprise the highest concentrations of ingredients.
- Control portion sizes. Eat the smallest portion that can satisfy hunger and then stop eating.
- Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts (especially) to satisfy hunger and not cause excessive weight gain.
- Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks. Diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
- Avoid eating a large meal before sleeping to decrease gastroesophageal reflux(GERD) and weight gain.
- Avoid heavy meals in the summer months, especially during hot days.
- A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss. Vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food. A balanced vegetarian lifestyle will not compromise a man’s development as evidenced by athletes who choose such a lifestyle.
- Cooking foods (above 165 F or 73.8 C) destroys most harmful bacteria and other pathogens. If men choose to eat uncooked foods like fruits or vegetables they should be washed thoroughly before consumption. Avoid eating raw or undercooked meats of any type.
Men’s Mental and Emotional Health
Healthy living involves more than physical health, it also includes emotional or mental health.
The following are some ways men can support their mental health and well-being.
- Get enough sleep daily; the CDC recommends the following by age group (naps inclusive):
- 12-18 hours from birth to 2 months,
- 14-15 hours from 3-11 months of age,
- 12-18 hours for 1-3 years of age,
- 11-13 hours for 3-5 years of age,
- 10-11 hours for 5-10 years of age,
- 8 1/2-9 1/2 hours for 10-17 years of age, and
- Those 18 and above need 7 to 9 hours of sleep.
- Elderly men (commonly defined as 65 years of age or above in developed countries) need about 7 to 9 hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of 7 to 9 hours of sleep.
- Take a walk and reflect on what you see and hear at least several times per week to sharpen powers of observation.
- Try something new (eat a new food, try a different route to work, go to a new museum display) to avoid living by habit and keep or sharpen adaptive skills.
- Do some mind exercises (read, do a puzzle occasionally during the week) to practice problem-solving skills.
- Try to focus on a process intensely and complete a segment of it over one to several hours, then take a break and do something relaxing (walk, exercise, short nap).
- Plan to spend some time talking with other people about different subjects; this helps socialization skills.
- Try to make some leisure time to do some things that interest you every week (hobby, sport); in short, have some fun. Learn ways to say “no” when something occurs that you do not want to do or be involved with; occasionally compromise (on things that are not vitally important) because it will allow for better or more workable relationships with many people (significant other, family, coworkers).
- Have fun with someone else (go on a trip with someone you love, go shopping, go fishing; do not let vacation time slip away).
- Let yourself be pleased with your achievements, both big and small (develop contentment). Have a network of friends; those men with strong social support systems lead healthier lives.
- Seek help and advice early if you feel depressed, have suicidal thoughts, or consider harming yourself or others. Men are more effective in completing suicideattempts than women.
- Men taking medicine for mental-health problems should not stop taking these medications, no matter how “well” they feel, until they have discussed their situation with their prescribing doctor(s).
The above are ways to form a good foundation for men’s physical and mental health. They do not cover every aspect of men’s health; the following section offers some “fine tuning” of men’s health.
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