All right gents, real talk, It’s time we started taking our health seriously.
Sure, you’re going to say you’re in pretty good shape and why should you fix something that isn’t broken.
However, those Budweiser’s you chug down every other day, pizzas and sedentary lifestyle aren’t doing your health much good, especially in the long run.
Let’s not forget the unprotected one night stands, cigarette breaks, and the alcohol hip flasks some of us carry around.
And who came up with the whole idea that we should ignore the symptoms and wait until sh*t hits the fan to see the doctor? It’s time we took our health by the horns; it’s time to use or lose it
Fortunately, we aren’t here to ruin your lift but offer some great health tips for men. Read on to find the best health, diet, weight loss, and fitness tips for men.
Table of Contents
Health tips for men
Get a doctor
First things first, you need a go-to doctor. Someone who’s on your speed dial if that’s still a thing, a confidant and someone you’re comfortable being open with.
This is a professional who you’ll see and talk to about everything related to your physical, mental, and sexual health.
They are also your number one source for health-related information which means if you’ve developed a symptom, you’re not sure about, you call them, don’t Google it.
Get Regular check-Ups
Now that you have a doctor, you now need to set an appointment and make arrangements to get regular health checkups and don’t forget your dental as well.
Getting routine health check-ups could save your life.
Maximize this opportunity by discussing any health issues or concerns you may have. Be sure to debrief your doctor on your medical history to get the most accurate advice moving forward.
For those of you who smoke, I’m sure you’re aware of the risks associated with smoking, so there’s no need to rehash this.
Fortunately, there is no point of no return where smoking is concerned and for those of you who already smoke and its never too late to quit.
Don’t forget that cigarette smoking has been linked to lung cancer, and a variety of other conditions such as cardiovascular disease, respiratory disease (lungs), hypertension, amongst other diseases.
Chewing tobacco is also known to cause problems with reproduction, gum disease, and even the loss of teeth.
According to the American Heart Association, we should be spending at least two and a half hours of moderate to high intensity or seventy-five minutes of high-intensity exercise each week.
These are to be spread out throughout the week to reap the maximum benefits.
Examples of moderate to high-intensity workouts for men include dancing, biking, water aerobics, etc. High-intensity workouts include heavy farm work, e.g., hoeing, hiking uphill, mountain climbing, swimming, etc.
To maximize the health benefits from your workout routines, be sure to mix moderate and high-intensity workouts combined with resistance training and stretching.
Eat a healthy, well-balanced, diet
Our next best health tips for men are eating healthy; a healthy diet doesn’t just keep malnutrition at bay, but it also helps reduce the risk of developing other conditions such as stroke, diabetes, cancer, and heart diseases.
According to WHO, some of the leading health concerns in the world is the lack of exercise and nutrition-poor diets. The trick to healthy dietary practice is to match energy expenditure with energy intake, i.e., calories.
A healthy diet is made of up legumes, fruits, whole grains, vegetables, and nuts. To start, try having about five portions of vegetables and fruit each day and minimize your salt intake to about 5 g or a teaspoon each day.
When it comes to fats, you want to go for unsaturated fats, i.e., fats from sources such as olives, sunflower, fish, avocado, etc.
You want to stay away from saturated fats like those found in coconut oil, fatty meant, lar, etc. as well as trans-fats such as those in cookies, fried foods, wafers, cows, and sheep.
Practice Safe Sex
We live in the 21st century where sex is no longer shunned or viewed as a taboo while promiscuity is glorified.
However, there are several health risks that are inherent with this behavior, especially unsafe sex.
There are a variety of STDs (sexually transmitted diseases) and infections out there. Some are easily resolved with antibiotics while others are terminal and this is one gamble you don’t want to take.
Which means abstinence, monogamy, or using a condom.
Get enough sleep
The average man should get anywhere between 7-9 hours of sleep every night according to The National Sleep Foundation.
There are a boat-load of reasons to get enough sleep every nigh, and these include everything from preventing cancer, to maintain a healthy heart, to reducing stress, to improving memory.
Studies have shown that sleep deprivation causes changes in some parts of our brains, especially in sleep deficiency. Some of the consequences of these changes include having trouble making decisions, controlling emotions, solving problem, among others.
Moreover, studies have shown that sleep deficiency can amplify conditions such as depression and suicide tendencies.
Get stress under control
One of the key foundations to effective stress management is realizing that you are the one in charge.
Life has a nasty habit of giving us lemons at the most inopportune moments, and it’s easy to feel overwhelmed, and like men, we tend to carry the whole weight of the world on our shoulders.
Drinking alcohol, smoking, procrastination, and withdrawal are all effective band-aids for managing stress, but they do more harm than good in the long run.
Fortunately, there are healthier ways of managing stress, but they do require some you to make changes in your life.
Be sure to reach out and talk to close friends and family when you feel overwhelmed.
From vegan diets to paleo diets, to ketogenic diets; let’s face it, there are a ton of weight loss diets on the market claiming to offer the best health tips for men.
And truth be told most of these diets were designed to make a quick buck from naïve fellas who are looking for a short cut.
The problem with dieting or diets, in general, is they are band-aids to bigger the problem, which is an unhealthy lifestyle. Diets do a great job of helping you lose weight but suck at helping you keep it off.
When it comes to diet tips for men, we noticed two consistent themes. First, you need to eat more frequently, every 4 hours or so to help maintain your blood sugar and curb hunger.
The second tip is to eat a balanced diet,i.e., 25% carbs, 25% proteins, and 50% veggies and fruits with a hint of saturated fat,e.g., avocado.
By following these two health tips for men, you’ll be able to start your weight loss journey on the right foot.
Our second weight loss tip for men is to hydrate. You’ve probably heard it before, but water is life and dehydration causes a lot of problems in the human body from mood changes, to lethargy, to headaches.
On the other hand, water can be very useful in your weight loss journey, especially when it comes to suppressing your hunger pangs.
Drinking lots of water throughout the day helps to keep you fuller for longer while burning fa, making it another great health tip for men.
In fact, according to a study published on The Journal of Clinical Endocrinology and Metabolism, increasing the amount of water you take by half a liter has been shown to increase the metabolic rate by approximately 24% for up to an hour after ingestion.
Most people know that cardio training is a fast and effective way of losing weight and they’re right, there’s no argument there.
However, most people don’t know that strength training combined with weight lifting help with weight loss by accelerating the rate of metabolism, making it one of the best fitness tips for men.
By including strength and resistance training in your training and focusing on major muscle groups such as those of the back, legs, and chest, you’ll be able to build muscle mass and improve fat afterburn.
Switch up your routine
Like Coco Chanel once inferred in her quote, we only have time for work, love, and nothing else.
Exercising regularly is no mean feat and requires above average commitment, dedication, and motivation.
However, it’s quite easy to get bored with the monotony of doing the same routine of jumping-jacks, bench presses, and dumbbell lunge, which is why it’s necessary to change up your workout routine from time to time to help you stay motivated and committed to your weight loss journey.
According to the American Dietetic Association spokesperson, Jim White, a certified health and fitness instructor, you are introducing variety in your workout routine is a great way to stay motivated.
White added that its quite easy for your body to get conditioned to a routine and its necessary to keep it guessing.
From weight loss to health to fitness; our 12 best health tips for men should help get you on the straight and narrow path to a better, healthier, and fitter you. Do let us know your thoughts in the comments section below.