Men’s Health and How to Improve it

One of the sad reality of our society is that Men are notorious to skip Doctor’s visit to protect their so called “Masculinity” and it also explains the popular myth which states that Women live longer than men, but this behaviour may take a toll on your Health. As some of you may know, upcoming week is known as “Men’s Health week” so it is a good time to recall the steps to a good health.

Schedule yearly check-ups with your doctor and keep these appointments. Your doctor can help monitor your weight, blood pressure, and the level of cholesterol in your blood. Excess weight, high blood pressure, and high blood cholesterol are risk factors for cardiovascular disease. Your doctor can recommend lifestyle changes, medications, or other treatments to help get your weight, blood pressure, and blood cholesterol under control.

Eat Natural Foods

Avoid eating Junk food (processed food), don’t sue me ..its difficult I know, but try to limit it to once week and try to include these in your lifestyle and you will be golden:

• Daily Fruit and Vegetable
• Brown rice or Whole – wheat products
• Green vegetables or Fibre – rich products
• Lean cuts of meat and poultry
• Fish

Protect Your Heart

Heart disease is one of the main cause of death among men. Regular cardio exercise is one of the best ways to keep your Heart healthier. It can also help you improve and maintain your overall physical and mental health.

Try to get at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous aerobic exercise, every week. For example, schedule five 30-minute long sessions of aerobic exercise in your weekly calendar. Aerobic exercise includes activities such as walking, jogging, swimming, basketball, tennis, and other sports.

Keep an eye on your resting heart-rate. A Fit heart rate is around 40 BPM (Beats Per Minute) while 60 – 100 BPM is normal. Check your heart rate every morning, if its 10-15 more in the morning it means you are about to get sick or you haven’t recovered from workout, so focus on cool-down.

Get a good night’s sleep. You must know that our Heart never “TRULY” rests but sleep is the closest we can get. A recent research has found that 7 hours sleep for men every night is a NECESSITY for your heart in ‘A-class’ condition.

Live a Healthier Lifestyle in General

• Exercise: Work out three to four times every week, for 30 to 45 minutes. Include a mix of cardiovascular exercise and weight training.

• Balanced Diet: Eat a balanced diet that’s low in fat and includes a mix of vegetables, fruit, protein, fibre, lean meats, and complex carbohydrates, and limits processed foods and added sugars.

• Water: Stay hydrated by drinking adequate amounts of fluids.

• Don’t Smoke: Ninety percent of lung cancer diagnoses are in people who smoke. Smoking also increases the risk of many other cancers and chronic diseases.

• Limit Drinking: Avoid excessive alcohol consumption.

• Sleep: You need about seven hours per night at the very least.

Men are important part of the Human Society, believing in gender-equality, they need to be protected and looked after because your father, husband, brother are all men and if they aren’t aware of these facts, share these with them and you may have them around for much longer.

Until next time.

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