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10 Health Tips For Men To Ensure You Feel Your Best
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Maintaining good health is essential to living a fulfilling life, but it can be challenging to know where to start. With so much information about what’s best for our bodies, it’s easy to become overwhelmed. That’s why we’ve put together this guide with ten practical health tips for men. Regardless of age, there is always time to prioritise your health and well-being; we’ve got you covered. From diet and fitness to mental health and medical check-ups, these essential men’s health tips will help you feel your best.
Eat A Healthy DietEating healthily is the best health tip for anyone, but it’s not as black and white as it may seem. Unfortunately, no one-size-fits-all diet will cater to every man’s body; your healthy diet will depend on your lifestyle and body. However, the NHS provides the following guidelines to help you to put together the best diet for you[i]:
● Eat more fruits and vegetables - Aim to eat at least five portions (80g) of a variety of fruits and vegetables every day. Fresh, canned, frozen, dried, and 150 ml of unsweetened juice all count.
● Eat plenty of whole grains - Aim for at least three servings of whole grains everyday, including whole wheat bread, brown rice, quinoa, and oats.
● Limit saturated and trans fats - These are in foods like processed foods, red meats, and high-fat dairy. Instead, choose lean proteins like chicken, fish, and beans for protein and iron without the added fats.
● Drink water - Men should aim for at least 1.5 litres of water every day. Water helps to keep the body hydrated, flush out toxins and keep the digestive system functioning.
● Eat more fibre - Base your meals on high-fibre and whole-grain foods like whole-grain breakfast cereals, whole wheat pasta, and brown rice. Include pulses like lentils and beans, unsalted nuts and seeds in your diet.
● Keep track of your red and processed meat intake - If you eat more than 90g of red and processed meat a day, cut down to 70g a day (less than 500g a week). Red and processed meat has been linked to an increased risk of heart disease and certain cancers.
● Eat more fish - Eat at least two portions of sustainably sourced fish a week, one of which should be oily, like salmon, mackerel, sardines, or trout. Fish is an excellent source of protein and omega-3 fatty acids, which are essential for heart health.
Watch your salt intake - Aim for less than 6g daily. Check the nutrition label on foods,
choose reduced salt versions, and do not add salt in cooking or at the table.
High salt intake increases the risk of high blood pressure and heart disease.
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Health Tips For Men To Ensure You Feel Your Best
- Eat A Healthy Diet
- Limit Your Alcohol Intake
- Maintain A Healthy Weight
- Exercise Regularly
- Quit Smoking
- Develop A Healthy Skin Care Routine
- Get Enough Sleep
- Ask Your GP About PSA Testing
- Protect Your Mental Health
- Get The Necessary Screenings For Mens Mental Health
- Mens Health Tips To Help You Feel Your Best
Limit Your Alcohol Intake
Too much alcohol can cause severe effects on the body, including a heightened risk of injuries, high blood pressure, liver diseases, heart problems and certain types of cancer. Excessive alcohol consumption can also lead to poor decision-making, risky behaviour, and mental health problems such as depression and anxiety. Therefore, reducing your alcohol intake is vital to stay healthy, particularly as you age.
To promote good health and
reduce the risk of harm, men should consume no more than 14 units of alcohol
per week. You should spread this across three days or more, equivalent to
approximately six 175ml glasses of wine or 6 pints of 4% beer weekly[ii]. While
there is no completely safe level of drinking, staying within these guidelines
can help lower your risk of health problems associated with alcohol
Exercising has many benefits for mental and physical health, including strengthened bones and muscles, improved brain health and reduced risk of diseases. Moreover, exercise increases the number of calories your body uses and, combined with a healthy diet, will lead to weight loss. So, a varied exercise routine is vital to maintaining your health.
Ideally, when it comes to exercise, you should aim for:
● At least 30 minutes of moderate exercise every day
● Two strength training sessions per week
● Regular stretching
Read More: The Best Exercises To Do With Incontinence
Even if you’ve smoked all your life, quitting is never too late. And, as your body begins to heal from the damage smoking causes, you’ll instantly start seeing the changes to your physical and mental health. For example, once you quit smoking, you’ll notice that you have more energy, can breathe easier, have a better sense of taste and smell, and lose your ‘smoker’s cough’.
For an ageing man, quitting
smoking will give you a new lease on life. You will lower your risk of strokes,
heart disease and high blood pressure (common conditions in men over 50) and allow
yourself to enjoy the next half of your life with good health.
Get Enough Sleep
Getting adequate sleep is one of the most important men’s health tips, as it contributes to overall health and well-being. Good sleep helps your body repair and regenerate, boosts your immune system, and improves cognitive and emotional functioning. On the other hand, lack of sleep can lead to various health problems, such as an increased risk of heart disease, stroke, diabetes, obesity, and depression.
To maintain good sleep hygiene, you should stick to a consistent sleep schedule, where you sleep and wake at the same time every day. This will regulate your body’s natural cycle and improve the quality of your sleep. Additionally, you should limit your caffeine, alcohol and nicotine intake, exercise regularly and manage stress, as these can affect how well you sleep.
Ask Your GP About PSA Testing
The PSA test is an important blood test that can help detect prostate cancer in men. Although it is not a perfect test and may not identify all cases of prostate cancer, it is still a valuable tool in monitoring and assessing the health of the prostate. The test measures the prostate-specific antigen (PSA) level in the blood, a protein produced by the prostate gland. Depending on age and prostate health, PSA can leak into the bloodstream at varying levels.
Since there is no national screening programme for prostate cancer in the UK, men need to be proactive in discussing the PSA test with their GP and practice nurse. If you have a family history of prostate cancer, are of black ethnic origin, or are overweight or obese are at a higher risk of developing prostate cancer. You may need to be especially vigilant in getting regular PSA tests. By detecting prostate cancer early, you have a better chance of receiving timely and effective treatment, ultimately leading to better health outcomes.
Get The Necessary Screenings For Mens Mental Health
There are several screenings and tests that you can get to prioritise your health. However, your GP will recommend additional screenings depending on your age, lifestyle and medical history. Regularly going for the appropriate screenings and tests will ensure that your health remains a priority and allows you to quickly deal with any unforeseen issues.
Some of the health screenings
you can get as a man include:
● Complete physical examination, including testicles and prostate
● Body Mass Index (BMI) and body fat check
● Blood pressure check
● Cholesterol test
● Thyroid analysis
● Full blood count and urine tests
● Diet, fitness and lifestyle assessment
● Eye test
● Heart scan (resting ECG)
Mens Health Tips To Help You Feel Your Best
Taking care of your health is vital to leading a happy and fulfilling life. As a man, it’s essential to prioritise your well-being and implement healthy habits into your daily routine. By following the health tips for men outlined in this article, you can maintain good physical and mental health. Remember that small changes can lead to significant improvements; every step you take towards a healthier lifestyle is a step in the right direction.
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