Chances are that women in your life encourage you to be more healthy if you’re a man. However, “being healthier” can seem like a distant goal at best and overwhelming at worst. Here are some things you can do for your health.
Sunscreen is not just for children. Sunscreen is not just for kids. Sunscreen protects your skin from the harmful UV rays of the sun, which can reduce your chances of developing skin cancer. Sunscreen should be worn whenever you are in direct sunlight for more than 20 minutes.
While we all know how important it is to brush our teeth daily, flossing can also help prevent bad breath, remove food from your teeth, and improve your gum health. While you are scheduling your annual appointment with the doctor, make sure to schedule twice-yearly cleanings at the dentist.
Check your skin.
Outside of shaving in the mirror, men don’t pay much attention to their skin. Spend some time this June looking out for unusual or new growths on your skin. This will help you detect early signs of skin cancer. Pay attention to moles that display the following characteristics and keep the “ABCD” rule in mind.
- 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 be one color, usually brown).
- Large diameter (moles should not be larger than 6 mm. This is approximately the same size as a pencil eraser).
You should be aware of any changes in the appearance of moles, whether they are larger, darker, or have a border. Contact your doctor if you have any concerns about a mole.
Get more fruits and vegetables into your diet.
Men are not eating enough fruits and vegetables. You can get the nutrition you need by adding more fruits and veggies to your diet. These are some easy ways to eat more fruit and vegetables.
For a healthy snack, dip vegetables in Greek yogurt or hummus.
- For lunch, eat a salad
- Grill vegetables for tasty side dishes
- Make a healthy smoothie.
- Add fresh fruit to your breakfast cereals or yogurt.
- Reduce your intake of sugar and carbs.
Sugar and refined carbs, such as bagels, white bread and crackers, can increase your waistline and raise your risk of developing heart disease or diabetes. Look out for sugary snacks like yogurt and soft drinks, and choose whole-wheat alternatives to white bread.
At least one week, be vegetarian
Research shows that a plant-based diet may improve your heart health. At least one night per week, try to eat meatless. You can substitute red meat for dishes that place beans and grains at the center of your meals, or you can add fish to your weekly rotation.
Avoid processed foods and opt for healthy, filling snacks. Instead of snacking on chips and sweets, try cheese, nuts and fruits as well as popcorn.
Researchers suggest that men should not consume more than two drinks per week. Health professionals recommend that they drink even less. It has been proven that alcohol can interfere with your brain’s ability communicate, harm your heart, liver, pancreas, and increase your chance of developing cancer. If you do drink, please limit your intake. Be sure to designate a driver for alcohol consumption.
There is no one-size-fits all diet that will work for everyone. You will have to determine what is best for your body and lifestyle. These guidelines can be a great starting point.
Get your fruits and vegetables. Every day, eat 3 cups of vegetables and 2 cups fruit.
Consume enough whole grains. Three servings a day is a good goal.
Reduce saturated/trans fats. This includes processed foods, red meats, high-fat dairy, and other items.
Make sure you eat plenty of lean protein. This includes food like fish, chicken, and beans.
Get water! Men should aim to drink one gallon of water per day.