Recent research shows that more than 12% of men age 18+ are in fair or poor health that causes obesity, high blood pressure, cancer and even mortality.
Researchers from the University of Alabama at Birmingham offer 7 simple tips to help men get healthy.
Eat more fruits and vegetables
The most important thing a man can do for his overall health is eat a healthy diet.
Heart health, diabetes and hormones levels are tied to diet.
A healthy diet includes fruits, vegetables, whole grains and healthy fats.
Extremely low-fat diets may be dangerous, because the fats are replaced by more carbohydrates, usually simple sugars, which have a variety of bad effects, including Type 2 diabetes.
The Mediterranean Diet and DASH diet can be worked into a healthy approach to dieting. Both diets have been associated with maintaining brain health, as well.
Take the vitamins wisely
Vitamins are important for body and mental health, but not every vitamin is appropriate for every person.
Finding the health problems, you have to better evaluate your daily vitamin needs.
for those with malabsorption of the gut, alcoholism, previous gastric bypass surgery, severe kidney disease, on dialysis, or rare metabolic defects, a multivitamin daily is important.
Those who follow a strict vegetarian diet should also consider a general multivitamin.
Men with higher risk for cardiovascular disease, especially heart attack and stroke, may consider a vitamin with anti-oxidants.
Drink enough water
Around 11% of men will be affected by kidney stones sometime in their lives.
It is a multifactorial disease influenced by events in the kidney, gastrointestinal system and bone health, certain endocrine disorders, genetics, diet, and environmental factors.
Water drinking correctly may help protect against the disease.
Experts recommend drinking 10 to 12 ounces of water every couple of hours while you are awake. If you are exercising, drink more due to losing these fluids more rapidly.
Sugary drinks that include high levels of fructose corn syrup, like sodas, should be avoided.
Soft drinks contain sodium and sugar or artificial sweeteners, which may contribute to obesity and diabetes.
Don’t smoke
Quitting smoking can be very challenging. Kicking the habit can be beneficial for heart and lung health. It is a preventable driver of mortality through cancer and heart disease.
Smokers are at a higher risk of having a reduced sperm count and lower sperm motility, affecting male fertility. Side effects are worse in moderate or heavy smokers.
In addition to the overall issues with tobacco, chewing tobacco poses a risk for throat and next cancer, as well as many dental problems.
Taking exercise for heart and brain health
Regular physical exercise is recommended to keep your heart and brain healthy.
Exercise helps lower blood pressure, improve lipid profile, and better control and possibly prevent Type 2 diabetes, as well as provide a longer life.
Multiple studies have shown men who exercise regularly have better sexual functions than men who do not exercise.
Persistent exercise triggers hormonal pathways that help brain cells increase the number of connections with other cells, as well as strengthen the chemical mechanisms of memory.
A combination of resistance or strengthening exercise with endurance exercise is ideal for heart and brain health.
Prevent skin cancer
Human skin is the body’s largest organ. It provides protection to muscles, bones, ligaments and organs. Ultraviolet radiation from the sun directly damages the skin DNA in susceptible people.
Over time, this damage can build up, leading to skin cancer.
Know the types of skin cancer and what they look like to help better identify markings that may have you concerned.
Three common types of skin cancer are basal cell carcinoma, squamous cell carcinoma and melanoma.
The most important aspect of protecting your skin is to avoid UV radiation exposure from the sun.
Pay attention to prostate health
Next to skin cancers, prostate cancer is the most common cancer diagnosed in American men.
Men age 50+ should be screened during their annual physical exam with a discussion regarding prostate cancer risk.
A routine blood test can measure a biomarker called prostate-specific antigen or PSA. It can identify a man’s risk of prostate cancer along with a digital rectal exam.
Concern based on the PSA blood test level or digital rectal exam can prompt a biopsy of the prostate gland.
It can be further evaluated to determine the presence of prostate cancer and, if found, the aggressiveness of the cancer.
Source: University of Alabama at Birmingham
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