Many people don’t understand how good their body is designed to feel. Taking care of your health can increase your quality of life and extend how long you live.
Men are especially prone to health issues because they are less likely to see their health care provider than women. Men are also more likely to drink and smoke more (University of Oxford, 2019).
This article will focus on 5 things men can begin to do today to take better care of their body and mind.
- Cut down on alcohol
Drinking too much alcohol can increase your risk for many serious problems such as stroke, some cancers, liver disease, sexual function and high blood pressure. Men should stick to no more than 2 drinks a day. One drink looks like:
1 beer (12 oz)
1 glass of wine (5 oz)
1 shot of distilled spirits (1.5oz), for example gin, rum, whiskey, vodka
Alcohol also adds many calories in a small quantity, which increase your weight. You should avoid heavy drinking and binge drinking to have better control of your weight and to avoid a ‘beer belly’
- Switch to water
Men require more water than women for proper functioning of their bodies. Water helps flush out toxins, as well as keep your immune system in peak performance. Keeping hydrated can help you feel more energetic and give you a boost for your daily activities.
A great way to know if you are hydrated is the color of your urine. Generally, the lighter your urine is the more hydrated you are. You should also pay attention to your thirst cues. Once you do feel thirsty you should grab some water over sugar sweetened beverages
- Increase your lycopene
Lycopene is an antioxidant that gives fruits and vegetables their red color. Eating more lycopene-rich foods can help protect against prostate cancer. Foods rich in lycopene are tomatoes, watermelon, guava and pink guava. 
- Get moving and keep moving
Regular exercise reduces your risk for heart disease and stroke, as well as lower blood pressure and blood sugar levels. Exercise can increase quality of life and can relieve depression, anger and anxiety. Keeping active can also boost your energy levels and help men get a restful night.
You should aim for at least 150 minutes a week of moderate to intense workout. This would be the perfect opportunity to get involve with a favorite sport like football, basketball or tennis.
- Set an appointment with your health care providers
Seeing your doctor and dietitian can give you a snapshot into how healthy you are. Having this early intervention can give you the opportunity to change your lifestyle to a healthier one with support. Remember, take care of your body as it is the only place you have to live.
Reference University of Oxford. (2019, September 2). Who smokes more, men or women? Retrieved from https://ourworldindata.org/who-smokes-more-men-or-women
