Being the man of the house is more than just having a strong body, it’s being there for all the small things in life such as picking up your kids after school or helping your wife carry the groceries. To keep up with your responsibilities, you’ve got to start taking care of your health.
Men are especially at risk of diseases such as diabetes, cancer, and strokes but some diseases specifically attack the male body such as prostate cancer and/or enlargement. In this article, we will discuss 9 easy ways men can improve their health and boost their immune system.
- Regular Exercise
This may be the umpteenth time someone has told you the benefits of regular exercise but it is nevertheless true.
It’s best if you can work out at least 150 minutes per week. These needn’t be hardcore exercises. Mild ones such as brisk walking or aerobics work too. You can break your exercise routine into 10-15 min sessions for each day. However, strength training is the best form of exercise as it helps build muscles and increases your stamina.
2. A Healthy Diet
A healthy diet must be crafted keeping these 4 things in mind:
- 400 g of Fruits and Vegetables per day
- Replacing saturated fats and trans-fats with unsaturated fats.
- Reducing salt intake to less than 5 g per day and increasing potassium intake (Fresh fruits and vegetables) to balance the negative effects of high sodium intake.
- Reducing free sugar intake and replacing them with natural sugar found in fruits.
3. Regular Health Checkups
After 20, you should start getting screening tests at regular intervals to detect any hidden diseases such as HIV/AIDS, Diabetes, sexually transmitted diseases, and lung cancer. A screening test from an early age will help you find your normal body information such as blood pressure, sugar levels, cholesterol levels, and more. And your doctor will be able to detect hidden diseases early on based on the abnormalities in your body information.
Men are more prone to ignoring health issues because of social construct and masculinity pressures so you should not only do it yourself but also encourage everyone you know to perform regular health checkups.
4. Quit Smoking
Did you know that men are far more likely to take up smoking than women? If you find yourself addicted to this drug, your doctor can help you formulate a plan to quit smoking. There are a few things you can do yourself as well to quit smoking such as:
- Avoid people who smoke
- Drink plenty of water
- Chew gum
- Find other mediums to release stress
- Keep Busy
5. Stress Release
Men are more prone to stress due to the immense amount of responsibility put on their shoulders by the patriarchal society. They are also much less likely to ask for help to manage their stress. So if you are stressed, it’s best to engage in activities such as hiking, yoga, cycling and gardening to help curb your stress away.
6. Lower Alcohol Consumption
High levels of alcohol consumption can lead to liver failure, behavioral issues, mental disorders, and at worst addiction. It not only affects your physical and mental health but also your social life and economic stability.
It’s best to limit alcohol consumption to 2 drinks per day but if you can completely stop using alcohol that would be more preferable. Quitting alcohol consumption will improve your sleep, improve your heart and liver health, make you more energetic, and improve your social life.
7. A Healthy Mind
Mental health is as important as physical health and men are least likely to seek help when they suffer from deteriorating mental health.
It is important that you form deep connections with, if not many, a few people in your life who can act as your safe houses without judgment. It is important to express your feelings to them and talk to them about your troubles. If your friends are unable to help you with your problems, do not hesitate to seek professional help.
8. Prostate Examination
Prostate enlargement is inevitable in all men. Your prostate grows as you get older. From the age of 40, you should start caring for your prostate. Go for regular prostate check-ups and maintain a healthy low-fat diet. This will decrease your urinary problems that come with prostate enlargement and overtime it may also reduce the risk of prostate cancer.
You can lower the chances of letting your prostate reach the extreme state of either cancer or inflammation by implementing simple habits such as proper hydration, never holding in your urine, and timely treatment of prostate enlargement.
9. Enjoy The Little Things in Life
With all the responsibility that men are expected to fulfil, make time to enjoy the little things in life. Life is too short to spend it stressing over every little thing. Meet new people, make new friends, go for picnics, pet random dogs on the street, take care of yourself, and make time for things that make you happy. A happy heart is a healthy heart.
Life is not to be spent but lived. So live your life to the fullest.