Men’s health deserves just as much attention as women’s health.
However, stereotypes about masculinity often prevent men from being proactive about their wellbeing.
Taking steps to improve your health can significantly increase lifespan, enhance quality of life, boost productivity and reduce healthcare costs down the road.
This comprehensive guide covers all aspects of men’s health including nutrition, exercise, sleep, mental health, sexual health, preventive care and more.
Read on to learn practical strategies that can help men optimize their overall health starting today.
The Importance of Good Nutrition for Men’s Health
The foods and beverages you regularly consume have a profound impact on your health both in the short and long-term.
Follow these diet strategies as the foundation for high performance and disease prevention.
[A]. Adopt Healthy Eating Habits
#1 Focus on whole, minimally processed foods
– The bulk of your diet should consist of whole grains, vegetables, fruits, beans and legumes, nuts, seeds, lean proteins like chicken, fish, eggs and plant-based proteins.
These provide the wide range of micronutrients, antioxidants, fiber and healthy fats your body needs.
Limit overly processed foods, refined grains, added sugars and unhealthy fats which lack nutrients and promote inflammation when consumed in excess.
#2. Hydrate for health
– Drink at least 2-3 liters of total fluids per day from water, herbal tea, milk and other beverages to avoid dehydration.
Many people turn to sugary drinks and coffee leading to excessive sugar, sodium and caffeine. Water is ideal for hydration.
Signs of mild dehydration include headache, fatigue, dizziness, constipation and dark urine. Chronic dehydration stresses all body systems.
Read More on The Vital Importance of Water and Hydration for Health
#3. Read nutrition labels
– Be nutrition savvy and read the label on packaged foods.
Watch out for excessive calories, saturated fat, sodium and added sugars.
Compare similar items and choose the healthier option. Look for short, recognizable ingredients over long chemical-sounding lists.
#4. Control portions
– It’s easy to overeat, especially with restaurant portions expanding over the years.
Measure servings at home and resist supersized menu items when eating out. Use smaller plates, share items, and box up half before you start eating. Eat slowly and mindfully without distractions.
#5. Cook more meals at home
– Preparing meals at home allows you to control ingredients, portions and cost. Stock up on healthy staples to make balanced meals.
Take advantage of quicker options like grilled chicken breasts, pre-cut veggies, canned beans that provide shortcuts while retaining nutrition.
#6. Meal prep
– Make time on weekends to meal prep balanced meals and snacks for the week ahead.
Chop ingredients, cook proteins, grains and meal building blocks so they’re ready to throw together. This sets you up for healthy eating all week long.
#7. Don’t skip breakfast
– Fuel your day by eating a nutritious breakfast every morning.
This boosts metabolism, curbs overeating later in the day and provides energy to focus during work.
Quick options include oatmeal, Greek yogurt with fruit, eggs with veggies, smoothies, peanut butter on whole grain toast.
#8. Eat the rainbow
– Emphasize fruits and vegetables of all different colors to get a diversity of nutrients and antioxidants your body requires.
Shoot for at least five total servings of produce daily. Keep fresh and frozen fruits and veggies on hand for snacking.
#9. Choose healthy fats
– Not all fats are created equal. Prioritize unsaturated fats from plant sources like avocados, nuts, seeds, olives, fatty fish.
Limit saturated fats from red meat, full-fat dairy and tropical oils. Avoid trans fats from fried foods, baked goods, spreads.
#10. Stay accountable
– Keep a food journal to track calories, nutrients, hunger levels and eating triggers.
Tracking keeps you mindful while apps like MyFitnessPal provide analysis of your intake.
Or do intermittent fasting limiting eating to set hours.
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