While it is true that men lead a more active life, it is also true that men are careless about their general health. (Photo: Representational/Pexels)

It is no secret that men are more prone to suffer health-related problems than women in general. Though men enjoy a status superior to women in terms of strength, earnings, physical prowess and social standing they tend to lose out to the women in relation to the emotional and sensitive index due to the different hormonal patterns that are the biological facts of life.

The role women ought to play in nature for the continuity and survival of the human species. Men are easily affected by health-related conditions due to the physiological needs that a man encounters in his daily routine at home and at work.

Health issues of men:

As a man, you fall easy prey to the many lifestyle related medical conditions that affect you in your daily life because of the nature of your governing activity. You are more prone to suffer high blood pressure, raised level of cholesterol, diabetes, weight and obesity, stress, anxiety, accidents,and general mental health. It is not too late to assess your status and design a general fitness plan that will enable you to lead a healthy contented life and inspire others in and around you in the community to strive for better health.

Analyse where you stand:

The first step to a healthy life is to ask your doctor and undergo a health check-up to assess your current physical and physiological status. Know your blood pressure, the state of your liver and cholesterol count, check if your creatinine level is within normal parameters for a healthy renal function. The condition of your heart, the digestive functions, the state of your prostate and if there are any other signs associated with any organ or structure that requires further investigation.  It is important to know your BMI as it has a bearing on your general health and may lead to other medical complications if not brought to normal levels. Once you are aware of all these, you will need to tweak your lifestyle and follow a strict regimen of do’s and don’ts to effectively emerge a healthy individual. Considering all these factors, you are in a better position to start following the rules enunciated below for a healthy existence.

Easy ways to improve men’s health:

There are many useful tips to help you lead a health-conscious life, but the eleven primary ones will surely and certainly make an impact on how you live and how happy you are with your life.

Morning shows the day:

Your body is run by an internal 24-hour biological clock that induces you into sleep at night and keeps you alert and awake during the day. This body clock adjusts everything from your body temperature to your heart rate. It affects your energy levels, alertness,thinking, and mood swings. Two hormonal secretions,  Cortisol at sunrise and Melatonin at sunset directs your behavior during the day and night. In the morning when the Cortisol level is high you need to absorb it to be mentally active and alert during the day. Some calm moments all by yourself on waking up lets you be ready to face the day in the best frame of mind.

Morning workout:

Morning is the best time to indulge in some physical activity to tone up your body for the rigors of the day and help you keep within a healthy weight. The present lifestyle and food habit scenario make you put on weight when you should actually control it. Your BMI is an important indicator to your general health as your weight or excess of it leads you to other debilitating medical conditions. A BMI over 25 indicates that you are overweight and over 30 means you are obese. Depending on this and your blood pressure, glucose and cholesterol, your exercise regimen should be designed. The most effective physical activities are:

• Jogging
• Walking
•  Swimming
• Cycling
•  Yoga
• Weight training

Food habits:

Regular food habits go a long way in helping you to be healthy. Start your day with a hearty healthy breakfast. It helps you to be alert and active all through the day. The lunch should be light and the dinner even lighter. Eating meals at regular times adds to your goal of being healthy. Never feel starved and finish your dinner at least two hours before you retire for the day. You may snack in between your meals to feel full.

Regulate your diet:

The key to a healthy life is to have a healthy diet. An adjustment in your diet leads you to keep your weight in check but also ensures that you have the right nutrition to stay healthy. Your diet should consist of the following to help you achieve your goal:

• Sufficient fresh fruits and green leafy vegetables.
• Beans, lentils,and legumes.
• Tomatoes and carrots.
• Whole grain cereals.
• Lean proteins from poultry and fish.
• Yogurt

Plain cooking:

Your healthy diet must be supplemented with simple cooking habits. Plain home cooked food is the first step in your adopting a healthy diet. Bake, grill, steam or sauté your food rather than deep fry them. Cook in healthy fats like filtered oil. Use less salt in preparation of your food for a healthy heart and keeping your blood pressure in check.

Adopt good habits:

Adoption of good habits is an important step in your aim to lose weight and lead a healthy contented life. This will help your bodily functions to perform at optimum levels and improve your metabolism.

• Drink plenty of water.
• Eat plain balanced home cooked food.
• Brush your teeth twice daily and floss everyday to ensure oral health and dental hygiene.
• Maintain a regular time schedule for eating your meals.
• Exercise regularly.
•  Rise early and go to bed early.
•  Indulge in moderation in every sphere of life.
• Ensure an adequate amount of sleep to stay healthy.

Ditch bad habits:

The path to your health is paved smoothly if you are able to abandon the bad habits that affect your nutrition, physiological processes and add to stress and anxiety. The habits that are taboo are:

•  Smoking can be very harmful to your health sometimes leading to cancer and disturbed sleep patterns.
• Drinking alcohol in excess numbs your senses and harms your heart rate and liver.
• Do not eat sugar or sugar foods as it affects your glucose metabolism as well as dental health causing tooth decay.
•  Stop eating processed and deep-fried foods.
• Do not drive after drinking alcohol.
• Always use a seat belt while driving.
•  Do not indulge in excessive intake of tea and coffee as it hampers your normal sleep hours.

Stress management:

As a man, you are too engrossed in your career and targets giving rise to stress. It takes a toll on physical and emotional health. The tell-tale signs of stress are:

• Irritability.
• Tension in the neck and shoulders.
• Grinding of teeth.
• Clenching your hands and fingers.

You need to distress to maintain your mental balance and return to healthy ways. The simple ways to manage stress are:

• Meditation is the best way to de-stress.
• Deep breathing exercise is a very potent means to reduce stress.
• Massage
• Meeting your counselor.
• Taking a break from your routine activity.

 

Check your weight:

Most of the men have a common problem of obesity. A combination of unhealthy habits, irregular and sedentary lifestyle, bad food habits, smoking,and drinking make you obese. Your weight can be a health hazard in itself giving rise to several medical conditions. Keeping a regular tab on the movement of your weight is important. With a combination of diet, exercises and lifestyle changes you can maintain a healthy weight. It will increase your feel-good factor and permit you to lead a contented active life.

Stay active while you work:

As a man, you spend most of your time at your workplace. Be active while working to stay fit as you grow old. The methods are simple and easy to adopt:

• While you talk on the phone you can stand up voluntarily to activate your muscles.
• Walk around your office once in a while to release muscle fatigue.
•  Use a stand-up desk frequently.
•  Walk in and around the office as much as possible during your arrival and departure.

Connect with your doctor:

Your doctor is the best guide for your staying healthy. He keeps your medical records handy and can come with timely suggestions. You must submit to him for regular check-ups and screenings to assess your health status periodically and follow the regimen prescribed by him. After all professional medical advice can only accentuate your goal to stay healthy.

While it is true that men lead a more active life, it is also true that men are careless about their general health. However, little awareness and a nudge here and there can galvanise you into adopting preventive measures to improve your vitality that will help impact your current and future health.