Research and statistics often reveal that men die at higher rates than women from heart disease, cancer, diabetes, pneumonia, and more. That could be because men are often hesitant to talk about their health concerns or visit the doctor. That needs to change!
Many of the major health risks men face can be prevented with a healthy lifestyle, and a healthy lifestyle can start with one small choice. Make the first one today! Here are a few tips from ZENXIN to build men’s health.
1. Protect prostate health
Prostate cancer is the most common cancer among males. Even if it’s not a cancerous, enlarged prostate gland, chronic prostatitis is also a difficult-to-treat and often-painful inflammatory condition faced by men. To protect prostate health, men could follow a prostate friendly diet by including more oily fish that are high in omega-3 fatty acids, vegetables like broccoli and foods high in healthy fats like avocados, nuts, olives and tomatoes, pomegranate juice, walnuts to diet. In addition to consuming these prostate-friendly foods, getting regular health screenings is necessary to detect prostate related issues at their early stage. Get PSA test every two years between the ages of 50 and 55.
2. Eat a healthy diet with more organic food
Organic food is grown, produced and lightly processed with zero pesticides, artificial additives and chemical nasties that could deteriorate men’s health. Choose a variety of organic vegetables, fruits, wholegrains, high fibre foods, plant-based proteins, healthy fats and low-calorie foods that are known to improve overall health as they can feed the organs with vital nutrients to function efficiently. Too many processed foods and sugary drinks increases risk of developing heart disease, diabetes, and cancer for men.
3. Break unhealthy habits
Smoking and excessive alcohol consumption could be one of the worst things men can do for their health. Smoking and second-hand smoke exposure can also cause health conditions, such as lung cancer, emphysema, and heart disease. Over consumption of alcohol also could raise the risk of developing many types of cancer. Therefore, it is highly advisable for men above 50years old to quit these health damaging habits. Alternatively, consult health care practitioners who would recommend medication, therapy, or other treatments or strategies.
4. Manage stress
Chronic stress in men has been linked to everything from allergies to heart disease.
To combat this serious health risk, start finding ways to actively curb stress, from spending time every day doing something you enjoy, chatting with friends and family, cutting down caffeine intake and getting plenty of rest each night. Another important part of managing stress is a positive mental attitude. Meditation is one way to help improve mood.
5. Exercise regularly
Regular exercise is one of the best ways to prevent heart disease, it can also help to improve and maintain overall physical and mental well being. Whether it is the park, beach or around residential areas, spend at least 120 minutes every week enjoying what nature has to offer. For working men, practice small lifestyle changes during the busy day, like taking stairs to the office instead of the lift, walking to nearby cafes for lunch break or taking frequent breaks from sitting. These mini changes could help get the adequate exercise needed for overall body function.
6. Get routine exams and screening
Regular check-ups and health screenings are necessary to help men spot signs of serious diseases and conditions early, this is when there is a better chance of successful treatment.
Information adapted from :
- Research article by HealthyWomenEditors, Jun 2021: 10 Health Tips for the Men in Your Life.
- Craig Cooper. 5 steps to better prostate health. December 2017
- WebMD. What Is the Prostate? What’s Normal?. November 2020
- Healthline Editorial Team. What Do You Want to Know About Men’s Health?. September 2014.