Women often encourage men to be healthier, but for many it can feel like an impossible goal or even overwhelming. Here are some health tips things you can do for your overall well-being.
Sunscreen isn’t just for children. It protects your skin from UV rays that can increase the risk of skin cancer. With proper use, sunscreen should always be worn when exposed to direct sunlight for more than 20 minutes.
Brushing our teeth daily is important, but flossing also helps prevent bad breath, removes food particles from between your teeth, and improves gum health. When booking an annual appointment with your doctor, be sure to include twice-yearly cleanings at the dentist as part of that regimen.
Check Your Skin in June
Many men ignore their skin in the mirror when shaving. But this June, take time to check for unusual or new growths on your body and you could potentially spot early warning signs of skin cancer. Look out for moles that health tips display certain characteristics and keep in mind the “ABCD” rule:
- Asymmetry One side is larger than the other
- Uneven borders (lines around the mole may be jagged or uneven).
- Red or uncoordinated color (moles should only have one hue, typically brown).
- Large diameter Moles should not exceed 6 mm in diameter – roughly equivalent to a pencil eraser.
Be alert to any changes in the appearance of moles, such as larger, darker or having a border. If you have any concerns about a mole, contact your doctor right away.
Increase the nutritional content of your meals by including more fruits and vegetables in your meals.
Men often fail to get enough fruits and vegetables in their diet. You can easily increase your fruit and vegetable intake with these simple strategies.
- For a nutritious snack, dip vegetables in Greek yogurt or hummus.
- For lunch, opt for salad with grill vegetables as side dishes.
Create healthy smoothies by adding fresh fruit to breakfast cereals or yogurt; this helps reduce sugar and carb intake.
Sugar and refined carbs such as bagels, white bread, and crackers can lead to weight gain and an increased risk for heart disease or diabetes. Be wary of sugary snacks like yogurt and soft drinks; opt for whole-wheat alternatives in place of white bread.
For at least health tips one week, try being vegetarian.
Research suggests a plant-based diet may benefit your heart health. Try to include meatless meals into at least one night of your weekly menu; substitute red meat for dishes that place beans and grains at the center of meals, or add fish into the mix for some added variety.
Avoid processed foods and opt for nutritious, filling snacks instead. Instead of reaching for chips and sweets, try cheese, nuts, fruits or popcorn as an alternative snack option.
Avoid getting drunk.
Studies suggest men should limit their alcohol consumption to no more than two drinks per week, and health professionals suggest even less. Alcohol has been known to impair brain communication, harm organs such as the heart, liver, pancreas and increase cancer risks – so if you do choose to consume alcohol be sure to limit it and designate a driver for such activities.
No diet works perfectly for everyone – you must determine what works best for your individual body and lifestyle. These guidelines can serve as a great starting point in finding what works best for you.
- Increase your daily servings of fruits and vegetables. Aim to consume 3 cups of vegetables and 2 cups fruit every day.
- Make sure to get enough whole grains into your diet each day; three servings is an ideal goal.
- Reduce saturated and trans fats. This includes processed foods, red meats, high-fat dairy products and other items.
- Make sure to incorporate plenty of lean protein into your meals, such as fish, chicken or beans.
- Drink Up! Men should aim to consume one gallon of water daily.