Did you know that men, on average, have a lower life expectancy than women?
According to the CDC, the average life expectancy for men in the USA is about 75.8 years compared to 81.1 years for women. One of the biggest reasons for this gap is that men are less likely to visit a doctor regularly and tend to neglect preventative care.
So, all the men reading this article must vow to make some positive changes in their lives so they can live longer. We are particularly talking to men above the age of 40 because once you cross the threshold of 40, you are at risk of developing chronic conditions, such as high blood pressure, heart disease, and diabetes.
The solution? Adopting a proactive approach to health. Look at some strategies you can adopt right away to improve your chances of living longer, healthier lives.
- Regular medical check-ups (non-negotiable!)
Proactive health monitoring is very important. Regular visits to the health care provider ensure early detection of potential health issues, ensuring timely intervention.
Annual physical check-ups, which include screenings for blood pressure, cholesterol, diabetes, and prostate conditions, are part of preventive care.
Developing a good relationship with a primary care physician helps ensure customized guidance according to one’s health needs.
Moreover, you need to be aggressive in seeking such screenings as colonoscopies, heart health tests, and levels of testosterone testing as you get older.
Remember, prevention is much more effective than treatment. Hence, regular check-ups are a must.
- Balanced diet
Good health is supported through a diet of whole foods: fruits, vegetables, lean proteins, whole grains, and healthy fats, and this should also support most body functions to lower the risks for chronic diseases.
Processed foods, too much sugar, and excessive sodium are best limited in the diet for optimal health.
The need for proteins is particularly emphasized when it comes to muscle development and repair, which is one of the reasons men who actively participate in exercising require it. Lean meats, fish, eggs, legumes, and dairy sources can also promote muscle growth and overall strength, while healthy fats from avocado, nuts, and olive oil are good for cardiovascular health.
- Physical activity
Regular exercise promotes great health benefits, starting with good cardiovascular well-being, muscular strength, and even a better psychic state.
According to the Centers for Disease Control and Prevention, adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities on two or more days.
A good fitness program may comprise a combination of strength training, cardiovascular workouts, and flexibility exercises. Some fun yet healthy activities include walking, cycling, swimming, and weightlifting.Other great options for an effective fit program are those which includeHIIT, because these maximize the calorie burn, enhance metabolic health in shorter periods, and contribute to overall weight loss.
- Sexual Health
Often overlooked, sexual health is an integral part of your overall well-being. It includes safe sex practices, regular screenings for sexually transmitted infections, and discussing any sexual health concerns with a healthcare provider. Hormonal levels, such as testosterone, can also affect libido and sexual performance.
For those who want to improve aspects of sexual function, such as learning how to ejaculate more, it is helpful to understand the relationship between diet, exercise, and reproductive health. Hydration, zinc-rich foods, and pelvic exercises can all play a role in sexual health and performance.
- Managing stress
Chronic stress adversely affects the physical and mental condition of individuals. The appropriate use of stress management skills is important for health.
Doing hobbies, mind meditation, or practicing yoga with deep breathing will reduce stress to some extent, while regular exercises can reduce this level of stress in the long run.
Another very important aspect of reducing stress is maintaining social relationships and seeking support when needed.
- Getting enough sleep
Quality sleep is essential to health. Adults need 7-9 hours of continuous sleep at night. A regular sleep schedule, a sleep-conducive environment, and avoidance of screens before bedtime can help improve the quality of sleep. Rest helps to maintain cognitive functions, emotional stability, and physical well-being.
- Limiting alcohol and avoiding tobacco
Moderation is the key to alcohol consumption. Limiting the intake reduces the risk of liver disease, hypertension, and other health issues. The recommended guideline is up to two drinks per day for men, but less is always better.
Probably, the most effective step that a man can make to enhance his health is quitting tobacco products completely. Smoking causes many diseases, such as cancer, heart disease, and respiratory problems. Even exposure to secondary smoke is bad for health.
- Mental health awareness
Mental health is just as essential as physical health.
Men are encouraged to seek support when they feel symptoms of depression, anxiety, or any other mental health concerns. Such help can be received through open discussions with trusted people or mental health experts. Socializing and developing supportive relationships also benefit one’s mental health.
Incorporating self-care routines, practicing gratitude, and engaging in activities that bring joy can maintain a positive mental state. Seeking professional help through therapy or counseling should not be seen as a sign of weakness but as an essential part of health management.
Stay hydrated
Proper hydration of the body supports numerous bodily activities such as digestion, temperature control, and maintenance of the smooth movement of the joints. Therefore, men must be hydrated appropriately at all times and consume a minimum amount of water based on activity level, climate, or even personal requirements. Carrying a refillable bottle is always an effective reminder.
Dehydration leads to fatigue, headaches, digestive issues, and low physical performance. Hydrating foods such as cucumbers, watermelon, and oranges can further aid in daily hydration.
The bottom line
Taking an all-round health approach, men can lead much more vibrant and fulfilling lives.
By making a conscious effort to attend regular check-ups, have balanced nutrition, exercise regularly, manage stress, and so many other healthy habits, you will be able to significantly improve your overall well-being and longevity.
