Holistic Tips to Effectively Support Men’s Health
Whether you're a man or a woman, your physical and mental health should always be a priority!
It's not news, though, that men tend to give less importance to their health. They may ignore certain signs crucial in assessing and detecting health problems, maybe due to forgetfulness, lack of time, or thinking everything is fine.
Well, if you want to have a long, happy, and healthy life, there are some things you should be doing. Keep reading to find out what.
In this blog, we'll talk about holistic tips that make caring for your health simpler and more effective.
Habits that boost male health
1. Eat your greens!
In the supermarket, look for food placed on the store's perimeter, not inside the aisles. There, you should find the freshest and healthiest foods.
Packaged and processed foods often contain added and processed sugars, unhealthy fats, salt, conservatives, and artificial additives. Limit the intake of these foods and try to diversify between foods such as:
- Fresh fruits and vegetables, like tart cherries or spinach. Both can help your eyes and prostate.
- Whole grains, such as brown rice and others, can help you keep a healthy weight and prevent heart disease and diabetes.
- Fiber-rich foods, like beans and leafy greens. Fiber keeps you full longer and supports your digestive system.
- Lean cuts of meat and poultry, such as skinless chicken breast and lean ground beef. Lean cuts of beef and pork contain lots of protein. Red meat is a good source of leucine, an amino acid that helps build muscle.
- Fatty fish, such as salmon and sardines – are rich in omega-3 fatty acids, which prevent heart disease, the top killer of men in the United States.
- Chocolate. These ailments may improve blood flow if you eat in moderation. The flavanols in dark chocolate may curb bad cholesterol levels, improve circulation, and keep blood pressure in check.
- Soy. Research shows that it offers the best protection against prostate disease. A study of 40 nations illustrates that Asians eat almost 90 times more soy foods than Americans, and prostate disease is far less common in those countries. You can find soy in aliments like tofu, miso soup, or soy milk.
- Shellfish. They are rich in zinc, critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility.
- Ginger. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries because it is very helpful in calming the inflammation in the body.
- Pistachios and Brazil nuts are great snacks. Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are higher in plant sterols which improve cholesterol levels. But a single ounce of Brazil nuts has seven times the daily value of selenium – a mineral that boosts the immune system and helps the thyroid gland.
- Eggs provide lutein, protein, and iron, but you must eat the whole egg. Ask your doctor if you should limit your egg intake if you have high cholesterol.
- Coffee. A much healthier choice than expensive, high-calorie energy drinks. It makes you more alert and has almost no calories (if it's plain coffee). This makes it an excellent option when you need a little push to wake up!
To change your diet, focus on healthier foods and limit the unhealthy ones. With time, you’ll create a habit and eat healthy without effort! Never forget the famous saying: we are what we eat! So, eat healthily!
2. Tips for better eating habits
It's not just what you eat that matters. Contrary to what many people think, how you eat impacts how you feel!
Here are some tips:
- Slicing food thinly can make the same portion seem like more food, so you trick yourself into eating less.
- Chewing whole foods helps increase satiety and reduce calorie intake so you don’t overeat.
- Swapping a glass of fruit juice for a piece of whole fruit is an excellent way to increase chewing.
- Pairing certain foods can also be beneficial: the acid in the vinegar helps prevent spikes in blood sugar by interfering with the enzymes that break down carbohydrates.
Also, don't forget to chew slowly and taste the food. Oh! And something amazingly beneficial you can do is turn off the screens while you eat. This is a good way to fully focus on eating, making you full faster.
3. Move your body
Maintaining a regular exercise routine is one of the best things you can do to support your health – it will not only make you feel physically better but also relieve stress and support your mental health, especially after a day of work.
Regular exercise is one of the best ways to prevent heart disease and keep your strong. You can do aerobics or cardio, as they get the heart pumping and use large muscle groups. Nevertheless, whether in the gym or on outdoor walks, the important thing is to move your body.
4. Get quality sleep
An active life requires balance, which means enough sleep. Your daily quality of life and overall health can only be ensured if your body and mind are allowed to rest. We recommend mindfulness practices for better rest and that you try to reduce the use of screens close to bedtime. You can try natural supplements if you suffer from sleep apnea or other sleep-related conditions.
5. Drink 2,5l to 3l of water per day
Surprisingly, drinking water is one of the things we forget to do the most during the day. Something as simple as drinking enough water daily will allow your body to function better, leading to greater well-being and health. The water quantity you need depends on how much you weigh and other factors. It would be best to discuss it with your doctor to find out how much you need.
6. Quit smoking!
Quit smoking. It will help you breathe easier, increase energy, reduce the "smoker's cough," and improve your senses of taste and smell.
For long-term health, quitting smoking prevents heart attack, stroke, and high blood pressure — common diseases in men over 50. So, if you are a man over 50 years old, know that as you quit, your body will begin to heal the damage caused by smoking. The earlier you do it, the better for your health!
7. Limit alcohol consumption
Reducing alcohol consumption is also an important step in for better health. A wide range of studies have shown the impact of alcohol consumption on health, leading to certain types of ailments. After smoking, excessive alcohol consumption is the second most common risk factor in men. We suggest drinking in moderation and leading a balanced lifestyle – men should consume no more than two drinks per day, or the equivalent of 24 ounces of beer, 10 ounces of wine, or 3 ounces of spirits.
8. Practice Mindful Breathing
Mindfulness is the meditation practice of sitting quietly and focusing on your breath. The most crucial intent is to help you accept yourself and your thoughts and be present. This will help reduce the anxiety and stress likely taking a toll on your body.
When you feel peaceful, relaxed, and free of stress, you protect your mental health and prevent mental issues.
9. Spend time with people you love
Prioritizing time spent socializing face-to-face with friends and family is a wonderful ingredient for everyone's health. When we do, we can relax, laugh and improve our mood. Make plans you enjoy, from fishing to going to the movies. The important thing is to free yourself and feel happy and fulfilled, enjoying your free time in ways you love.
If you are a man over 50… Here are some more health tips and concerns!
1. Visit your Doctor often.
Recurrent examinations and tests lead to early diagnosis of diseases, making them easier to treat and cure. Therefore, men of all ages should seek medical follow-ups at least every six months, especially if they have a family history of certain diseases. The following list includes some of the most important screenings for men over age 50:
- Blood pressure. High blood pressure is a risk factor for heart attack, stroke, and other diseases.
- Cholesterol. High cholesterol increases the risk of heart disease and stroke.
- Prostate. The U.S. Preventive Services Task Force suggests that all men over age 50 talk to their doctor about having a PSA test and understand the risks and benefits of the test.
- Colon disease. The American Cancer Society recommends that all men be screened for colon disease starting at age 45 until age 75.
2. Protect your skin.
According to the American Academy of Dermatology (AAD), men over 50 are at a heightened risk of developing skin disease, especially if they’re Caucasian.
Protect your skin from the sun's harmful ultraviolet (UV) radiation to lower your risk of developing such conditions. When you’re outside:
- Spend time in the shade.
- Cover your body with protective clothing.
- Wear sunscreen with a sun protection factor (SPF) of 30 or higher.
- Reapply sunscreen frequently every two hours or more if you’re sweating or swimming.
You should avoid tanning beds too, which are harmful sources of UV radiation.
Also, don’t forget to visit a dermatologist about once a year for a full-body skin check.
3. Protect Your Hearing.
Hearing is a vital sense. You tend to have more hearing problems with age, but they can be prevented. Start by training your ears: do exercises such as lowering the volume to a level that allows you to carry on a normal conversation; practice focusing on a single musical instrument in the song. This can help fine-tune your ears, allowing you to perceive greater detail in the sounds you hear.
4. Finally: vitamins!
Most people get the vitamins and minerals needed for balanced health through a well-diversified diet. As we mentioned earlier, eating foods like fresh fruits, vegetables, or whole grains is essential. These foods provide heart-healthy fiber and natural antioxidant compounds, which help reduce the likelihood of developing certain diseases.
However, it may be essential for some people to take daily multivitamins or other supplements to overcome the lack of specific vitamins or minerals, especially from the age of 50. This is when the metabolism and the body tend to have greater needs. Speak with your doctor about the potential benefits of adding multivitamins or other supplements to your daily routine.
The bottom line
In conclusion, prioritizing your health is essential for a long, happy, and fulfilling life.
By adopting holistic practices such as maintaining a healthy diet, improving eating habits, staying physically active, getting quality sleep, limiting alcohol consumption, practicing mindful breathing, spending time with loved ones, and seeking regular medical check-ups, you can significantly enhance your overall well-being.
Remember, small steps towards a healthier lifestyle can significantly improve your physical and mental health. Take charge of your health today and enjoy a vibrant and fulfilling life!