Some men tend to avoid the doctor’s office and put their checkups on the backburner. Taking smart measures to maintain good health is the best way to avoid visits to the doctor. By having a healthy diet, regular exercise, stress reduction, using natural supplements, and more frequent checkups, you can improve your health and dodge diseases.
Eat Healthy
A healthy diet plays a crucial role in maintaining a healthy lifestyle. Eating lean proteins, whole grains, fruits, and vegetables, especially green leafy ones, is essential. Certain foods can enhance immunity, prevent heart disease, and support overall health. Here are the top ten recommendations:
- Blueberries: Packed with antioxidants, low in calories, and rich in fiber and vitamin C.
- Yogurt: High in protein, calcium, potassium, vitamin B, and probiotics to aid digestion and maintain a positive mood.
- Coconut oil (in moderation): Boosts metabolism, supports immunity, brain health, and increases good cholesterol.
- Tempeh: Made from fermented soy, tempeh improves cholesterol and controls blood sugar while lowering the risk of prostate cancer.
- Sauerkraut: Rich in fiber, vitamins A and C, and phytonutrients, sauerkraut contains natural chemicals that fight cancer.
- Cruciferous Vegetables: Dense in vitamins A and C, this group includes broccoli, kale, and cauliflower, which produce anti-inflammatory compounds.
- Chia Seeds: High in protein, omega-3 fatty acids, and antioxidants, chia seeds promote healthy glucose metabolism and immunity.
- Grass-Fed Beef: Lower in fat than grain-fed beef and higher in antioxidants and omega-3 fatty acids.
- Pumpkin Seeds: Loaded with zinc, a crucial mineral for immune health.
- Sweet Potatoes: Rich in vitamins B6, C, and A, as well as iron and magnesium.
Useful Supplements
Sometimes, food alone isn’t enough to give us all the nutrients we need. Nutritional supplements supply necessary vitamins, minerals, antioxidants, and other compounds that help the body function optimally. Some important supplements include:
- Omega-3 Fatty Acids: Boosts immunity and fights inflammation while lowering triglycerides.
- Vitamin D: Supports calcium balance, reduces blood pressure, and provides numerous additional health benefits.
- L-Carnitine: Increases fat burning and supports immunity.
- Quercetin: A powerful antioxidant that helps protect DNA and fight cancer.
- Magnesium: Improves blood pressure, regulates blood sugar, and helps detoxify the body.
- Resveratrol: Protects against age-associated diseases like cancer, diabetes, and Alzheimer’s.
- Modified Citrus Pectin: Controls a protein called galectin-3 that is associated with inflammation, heart disease, and cancer.
- Maitake Mushrooms: A powerful medicinal mushroom, maitake supports immunity, digestion, and healthy blood sugar.
- Green Tea: Compounds found in green tea boost immunity, reduce inflammation, fight cancer, and protect long-term health.
- Garlic Extract: Benefits cardiovascular health, has antimicrobial properties, and supports the immune system.
Get Moving
Regular exercise is essential to maintaining a healthy lifestyle. Even small changes like walking around the block, taking a bike ride with the kids, or climbing the stairs instead of using the elevator can have big results. Aerobic exercise combined with light resistance training is the first step, but meditative mind-body exercises like yoga and Tai Chi are also helpful. To go a step further, research from the University of California San Francisco and Harvard has shown walking can dramatically improve prostate health. Their study found that regular, brisk walking slowed down prostate cancer in 57 percent of patients.
Pay Attention To Symptoms
Men have a tendency to suffer quietly when faced with minor discomforts. However, small symptoms may signal that something more serious is going on. For example, constipation may indicate serious digestive problems or even colon cancer. If bowel problems persist for more than a couple of weeks, consult your doctor.
Erectile dysfunction (ED) may also be a warning sign of heart disease, diabetes, high cholesterol, or other conditions. It’s essential to address the underlying cause of ED and not just the symptoms.
Another condition that deserves attention is acid reflux, which can lead to ulcers and even cancer. Avoid processed and acidic foods, caffeine, alcohol, sugar, and trans fats. If the problem persists, a doctor’s visit is in order.
The bottom line is: Don’t be passive. Be proactive about managing your diet, supplements, exercise, and annual checkups. Find a system that works for you and stick with it – your body will reward you with good health and increased energy over the long term.
