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Men are notorious for avoiding doctors and ignoring unusual symptoms. It helps explain why women live longer. Don't let cheerfulness affect your health.
Schedule annual check-ups with your doctor and schedule these appointments. Your doctor can help you monitor your weight, blood pressure and blood cholesterol levels. Being overweight, high blood pressure and high blood cholesterol are risk factors for heart disease. Your doctor may prescribe lifestyle changes, medications or other treatments to help control your weight, blood pressure and blood cholesterol.
Eat natural foods
Packaged and processed foods are often high in sugar, salt, unhealthy fats, artificial additives and calories. Limit counterfeit items and eat a variety of:
When buying groceries, shop the perimeter of the store. This is where you’ll typically find the freshest foods. Spend less time inside the aisles, where processed foods tend to be located.
Heart disease is the leading cause of death among men. Regular exercise is a great way to prevent heart disease and keep your tuck stable. It can also help you improve and maintain your overall physical and mental health.
Try to get at least 150 minutes of moderate aerobic exercise, or 75 minutes of intense aerobic exercise each week. For example, schedule five 30-minute long aerobic exercise sessions in your weekly calendar. Aerobic exercise includes activities such as walking, jogging, swimming, basketball, tennis and other sports.
It is important to set aside at least two sessions a week for muscle strengthening activities. For example, weight lifting, rock climbing, and yoga can help you build stronger muscles.
Maintain a healthy waist
If your waist measures more than 40 inches around, it could be cause for concern. According to the National Heart, Lung, and Blood Institute Trusted Source, it raises your risk of obesity-related diseases. For example, men with large waists are at higher risk of type 2 diabetes, heart disease, and stroke.
For most men, the best way to shed excess belly fat is to cut calories from your diet and exercise more. Ask your doctor to help you develop a weight-loss plan that’s safe and effective for you.
Get your vitamins
By eating a balanced diet, most people can get the vitamins and minerals they need for maximum health. It is important to eat a variety of foods rich in vitamins and minerals, such as fresh fruits, vegetables and whole grains. Many of these foods also provide heart-healthy fiber and natural antioxidant compounds that can help you reduce your risk of certain diseases.
Some people may also benefit from taking a multivitamin or other supplement daily. For example, your doctor may encourage you to supplement your diet with fish oil capsules that contain omega-3 fatty acids and vitamin D3. Ask your doctor about the potential benefits and risks of including multivitamins or other supplements in your daily routine.
Break unhealthy habits
Smoking is one of the worst things you can do for your health. Smoke is also very dangerous. According to the Centers for Disease Control and Prevention (CDC), approximately 7,700 uninfected Americans develop lung cancer each year due to second-hand smoke. Smoking and exposure to secondhand smoke can also cause other health conditions, such as chronic obstructive pulmonary disease (COPD), emphysema and heart disease. They also increase your risk of many types of cancer.
Other unhealthy behaviors include excessive alcohol consumption and recreational or addictive drug use. If you drink alcohol, do it in moderation. For example, men should not drink more than two drinks per day, or 24 ounces of beer, 10 ounces of alcohol, or 3 ounces of spirits.
If you use recreational drugs, it is important to stop. They are linked to many health conditions. For example, cocaine use can cause heart attacks and strokes. All kinds of injectable drugs can cause severe infections and skin damage at the injection sites.
Some men also use anabolic steroids to increase muscle mass. This can have serious health consequences. Possible outcomes include infertility, heart disease, skin disease, and behavioral problems.
If you smoke, drink too much or use illegal drugs, your doctor can help you plan your quitting. They may recommend medication, therapy, or other treatments or strategies.
Protect your skin
Melanoma is a type of skin cancer. It is one of the deadliest cancers. According to the American Academy of Dermatology (AAD), men over the age of 50 have a higher risk of developing it. If you are a Caucasian, your risk is even higher.
To reduce your risk of developing melanoma, take steps to protect yourself from harmful ultraviolet (UV) radiation from the sun. When you're out:
Spending time in the shade
Cover your body with protective clothing
Cover exposed skin with sunscreen with 30 or more sun protection factors (SPF)
If you are sweating or swimming, re-apply sunscreen every two hours or more.
It is also important to avoid tanning beds, which are a harmful source of UV radiation.
Check your skin monthly to see new or abnormal cells, changes in existing skin, or other changes in your skin color or texture. Usually use a mirror to help examine those places you can't see. See a specialist dermatologist once a year for a complete physical examination of the skin.
Get your prostate checked
After skin cancer, prostate cancer is the most common symptom of cancer in American men, according to the American Cancer Society. If you have difficulty urinating, have pain when urinating, or see blood in your urine, it may be a sign of prostate problems. See your doctor. They may encourage you to take a blood test or check for prostate cancer or other conditions.
Check for colorectal cancer
Colon cancer is the second leading cause of cancer death in the United States, reports the National Cancer Institute
Trusted Source . It’s important to begin screening for colorectal cancer starting around age 50. Your doctor can use a colonoscopy to check for cancerous growths in your colon. They will also check for polyps, a type of noncancerous growth. Certain types of polyps can develop into cancer at a later time. Ask your doctor how often you should have a colonoscopy conducted.
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