We don’t often think about our health unless something is seriously wrong. Then, it’s time for a visit to the doctor. There are things that any man can do to reduce the risk of chronic illness and stay healthy.
Williams says that when you examine the 10 leading causes of death for men, they are more likely to die than women. It doesn’t need to be like this. Men can reduce their risk of heart disease, diabetes, stroke and liver diseases by taking certain steps.
Healthy men follow the following principles:
- Healthy hormonal balance
- Physical Activity
- Eating a balanced diet
- Maintaining good heart health
We offer their advice on how to achieve a healthy lifestyle.
1. Understanding the importance of testosterone in overall health
Gatlin says that testosterone is an androgenic hormone, responsible for hair growth and strength, as well as sex desire, sperm, bone density and fat distribution. The testosterone levels start to decline naturally between 30 and 40. It is normal to see a decline in testosterone levels, but certain medical conditions and habits can cause them to drop even further.
Low testosterone is caused by a number of factors.
- Obesity, especially abdominal fat
- Inactivity
- Poor nutrition
- Excessive alcohol consumption
- Untreated sleep disorders, unmanaged diabetic
You can maintain healthy levels of testosterone by reducing these factors. If you notice any symptoms of low testosterone then consult your doctor.
2. Physical activity reaps the rewards
Fitness has many benefits, including:
- Weight Management
- Reduce blood pressure and cholesterol levels
- Reduced risk for heart disease, diabetes type 2, metabolic syndrome and other chronic diseases
- Strengthening bones and muscles
- Mental health improvements
- Improved mobility
- Less joint pain
- Increased chance of living longer
Make sure you have plenty of time to exercise. Standard recommendations recommend being active at least two to three times per week, and for a total of 150 minutes per week.
3. Meet your protein needs
Protein, a complex nutrient, is broken down to provide amino acids for our bodies. These molecules play a variety of roles in the human body, including muscle maintenance and tissue building (including hair development).
Gatlin says that the total protein requirements per day are dependent on a man’s weight. “Rather than get caught up in complicated calculation, I recommend that you eat between 20 and 40 grams of proteins at each meal throughout the day. Most men need around 25 grams.”
You can get your protein from a variety of sources including:
- Skinless chicken breast
- Tenderloins of beef or pig
- Fish
- Low-fat dairy products
- Tofu and other soy products
- Beans, lentils and peas
- Nuts, seeds and other nuts
- Some whole grains like quinoa, whole wheat pasta and whole grain bread
4. Keep a healthy body weight
Gatlin stresses that the problem is not just weight.
Gatlin says that the fat around the waistline is what we are most concerned about.
This fat, also known as visceral fat or abdominal fat, is biologically active and secretes hormones and other molecules that are linked to chronic diseases such as heart disease and type-2 diabetes.
Exercise is also important. A balanced diet will help you lose weight. Gatlin, in an age of trendy diets and eating patterns, recommends the Mediterranean diet.
Gatlin says that the Mediterranean diet emphasizes eating a lot of fruits, vegetables and whole grains, as well as healthy fats. You can still eat animal products, but the Mediterranean Diet typically favors plant-based proteins and fish over meat.
5. Find out your body type
Williams says, “We have all seen the guy who looks like a physique and barely exercises. We’ve all seen the guy who is always working out, but it doesn’t show. It usually comes down how each man’s body conforms to a particular type.
Three main body types with their respective characteristics are:
- Ectomorphs are naturally thin and muscular, with little body fat.
- Mesomorphs are medium-sized bodies with strong legs and arms.
- Endomorphs are naturally curvier, with wider hips and waists, larger bones and a tendency for weight gain.
Understanding your body type will help you to understand your natural physique and identify your strengths and weaknesses.
Williams says that an ectomorph should build muscle, but that he shouldn’t. Williams says that an endomorph does not have to be overweight. This information can help you set your fitness goals, and avoid comparing yourself with someone who has a different metabolism. It’s unfair.
6. Limit sugar and refined carbohydrates
Gatlin says that refined carbohydrates, such as sugars added, lower testosterone levels. Consumed excessively, refined carbohydrates can lead to weight gain, chronic diseases, such as high cholesterol, high pressure, and type 2 diabetics.
The American Heart Association recommends that men limit their added sugar intake to no more than 36 grams per day.
You can find sugar in sodas, candy bars, and cookies. You might be surprised to learn that some foods contain sugar.
- Energy drinks
- Coffee Drinks
- Some cereals, even the “healthy”, are not healthy.
- Ketchup, and other condiments
- Some salad dressings
7. Sedentary habits can be corrected
Many men spend their workdays sitting down and getting little exercise. Even if you have a job that keeps you active, you may find yourself sitting on the couch during your free time.
Williams says that our bodies were designed to move. “Prolonged sitting increases a man’s health risks, such as high blood pressure and type 2 diabetes.
Williams’ tips to remedy sedentary behavior include:
- Schedule short breaks every hour to get up and walk around
- Stretching or walking around the office
- If you can, choose the stairs over the elevator
- Moving around or limiting screen time while watching entertainment
- Stretching before bed
- If you are struggling to get out of a sedentary habit, consult a fitness coordinator or a doctor.
8. Be mindful of alcohol consumption and drink plenty of water
Gatlin says that water is essential for a number of bodily functions. Water helps your heart pump the blood to your muscles. It also regulates your body temperature and promotes normal bowel movements.
This amount becomes more personalized when you consider your age, health, exercise routine, and medications.
9. Prioritize fiber intake
According to the American Society for Nutrition only 5% men consume enough fiber each day.
Gatlin says that this is a serious problem, as fiber has many health benefits. It can help maintain healthy bowel movements and regulate blood pressure.
Men should aim for 25-38 grams per day.
Fiber sources include:
- Whole grains
- Non-starchy vegetables
- Fruits
- Nuts, seeds and other nuts
Gatlin says that adding one cup non-starchy vegetables to your daily diet is a simple tip. As you increase your intake of fiber, make sure to stay hydrated as your body needs water to use fiber.
10. Exercise barriers: Identify them and correct them
Even if you know the amount of exercise you should be doing, your life can still get in the way.
Williams says that stressors can lead to inactivity, such as lack of motivation or time to work out. Other factors include limited access to fitness facilities and bad weather for those who prefer to exercise outdoors.
Some tips to remove these barriers include:
- Workout clothes to keep in the car or office
- Listen to audiobooks or podcasts or create a great workout playlist.
- Exercise with your bodyweight, go on a long stroll, or jog. You don’t need any equipment or a gymnasium to do these exercises.
- Move your workout indoors. Try bodyweight exercises, or buy dumbbells or resistance bands if you don’t access a gym.