Everyone wants to look and feel younger, with no ailments or illnesses. What can be done to achieve healthy living everyday health and hence, a better lifestyle?
Most women are more prone and open to discussing their various health issues whereas the same cannot be said of men.
As life, coupled with stress related to work in general, takes its toll on the emotional and physical well-being of men, it has become paramount that men begin taking better care of themselves.
Eating Habits and Nutritional Intake
It is a proven fact that eating habits and meaning nutritional intake, is extremely important for healthy living everyday health.
Eating correctly could potentially reduce the risks of heart disease, diabetes, weight issues, cancer, cholesterol, to name but a few, especially for men.
According to the people over at Develop Good Habits, portion size control is paramount. In fact, they say:
Sometimes, it isn’t what you eat, but how much of it you are eating.
For example, avocados are extremely healthy and have a lot to offer in terms of nutrients and healthy fats. However, they are very dense in calories, so eating three avocados per day would not be a healthy habit.
Eat until you are physically satisfied, and then stop. If you think you may still be hungry, wait 20 minutes, drink a glass of water, and reconsider if you really need another helping.
Also, start eating on smaller plates so you feel as if your plate is full before you sit down to a meal. You will probably be surprised at the amount of food that actually accounts for a serving size.
Remember that eating is not a pastime or something to do when you are bored or stressed out. Make sure you are mindfully eating when it is time to do so, and that you sit down and only focus on your food.
Mindlessly eating in front of the television or running to the refrigerator if you have had a bad day are both bad eating habits that cause further health problems down the road.
Correct nutrition brings about a better quality of life. More importantly, it builds the immune system, enabling it to become stronger and allowing the body to heal faster.
Some of the illnesses seen to be affecting men more than women are cholesterol, heart disease, hypertension, prostate cancer and diabetes.
And men with grey hair are even more likely to be at risk for heart disease, according to a study conducted by a research team at Cairo University.
Rachel Moss, from The Huffington Post covered this in a recent article. And here are the conclusions that were drawn by the Cairo Researchers:
“Atherosclerosis and hair greying occur through similar biological pathways and the incidence of both increases with age,” said Dr Samuel, a cardiologist at Cairo University, Egypt.
“Our findings suggest that, irrespective of chronological age, hair greying indicates biological age and could be a warning sign of increased cardiovascular risk.”
Dr Samuel said seemingly symptomless patients at high risk of coronary artery disease should have regular check-ups to avoid early cardiac events by initiating preventive therapy.
“Further research is needed, in coordination with dermatologists, to learn more about the causative genetic and possible avoidable environmental factors that determine hair whitening,” she added.
“A larger study including men and women is required to confirm the association between hair greying and cardiovascular disease in patients without other known cardiovascular risk factors.”
She concluded that if the findings are confirmed, the grey hair scoring system could be used as a predictor for coronary artery disease.
Moving on, here are some ideas for a more nutritional intake to create a healthier, happier life.
Fruits and Vegetables
Today most of us are aware that we need to eat more fruits and vegetables daily. As a man you may not, however, be aware that for you the daily intake is much higher than for a woman.
It is recommended that men have at least 2 cups of fruit and 5 cups of vegetables per day (depending on size and weight of course).
As you may or may not be aware, apart from fruit and vegetables having cancer-fighting agents, they are also able to reduce inflammation as they are rich in fiber, vitamins and of course the much-needed antioxidants.
To be honest it is almost impossible to completely sugar completely from your diet, specifically referring to refined sugar. This is because it is in nearly everything you buy, including store-bought cereals, yogurts, and various spreads.
The recommendation would then be to avoid foods with obvious sugar content, such as fizzy drinks, flavored water, cream buns, sweets etc.
In fact, the guys over at Natural Healing Magazine did a write up about a 3-day detox that can help rid your body of sugar.
Here is what they recommended you do on the 3-Day Plan to Detox yourself from Sugar:
Breakfast: scrambled (or boiled) eggs with some berries, almonds and different seeds
Snack: a bowl of nuts
Lunch: chicken breast with turnips, carrots, butternut, beans, parsnip, and beets
Dinner: a piece of salmon with some fried mushrooms and broccoli. Alternatively, you can have broiled fish with a medium-sized bowl of green beans
Breakfast: same as the previous day
Snack: same as the previous day
Lunch: a bowl of shredded cabbage with a bit of salt, lemon juice, and olive oil; grilled zucchinis with yellow and red peppers and a coating made of thyme, vinegar, and lemon juice
Dinner: baked cod with stir-fried Bok Choy, roasted Brussels sprouts and turnips, steamed vegetables and some soup
Breakfast: 3-egg omelet with some shrimps and a salad made of sautéed kale, walnuts and a cup of almond or berries
Snack: same as days #2 and 3
Lunch: roasted chicken meat with black olives, thyme, onions and lemon juice
Dinner: Penne pasta with a side-dish of brown rice and a sauce made of tomatoes, mushrooms, basil and a bowl of vegetable broth
And here are some drinks that you can add to your 3-day detox:
SUGAR DETOX DRINKS
Here are some sugar detox drinks that you can consume every day:
Put some fresh rosemary or mint in a jar with water and add: oranges, blueberries, grapefruits or strawberries.
You can also drink some herbal or green tea 3 times a day.
Don’t drink more than 1 cup of black unsweetened coffee a day!
Source: Clean Natural Medicine
If you are not aware, excess sugar has been linked as the primary source for many cancers, specifically colon, pancreatic, prostate and more.
Not to mention, headaches, mental disorientation, fatigue, sleepiness, depression, yeast infection and sinus issues, hyperactivity, and of course, diabetes.
It is recommended that we include more wholegrain products in our diets which are a great source of fiber, magnesium, and protein, especially beneficial for men.
Such products include brown or wild rice and good old fashioned oats.
You are the ones who are known to ensure that everyone around you is healthy and happy. And even though you will speak out about your own health issues, it is time you realize you need to put yourself first.
If you are not functioning well, how will you be able to take care of all those who depend on you? Simply put, you won’t be able to.
Exercise for Women
No need to go into panic mode, you will be able to make small changes that will have amazing results in no time. The easiest is to go for a brisk walk or run each day.
This will allow you some much-needed breathing space where you are able to concentrate on just breathing.
You can take it one step further and focus on these 5 exercises that beat running, yet are still effective and safe for women over 40:
Swimming is considered the best joint exercise for a reason! You work all your muscle groups and every single joint in your body without any danger. This is a low-impact workout and good for those who suffer from high blood pressure and heart diseases.
Developing flexibility becomes essential with age. Pilates is a body-mind workout used in physical therapy facilities to rehabilitate injuries. It is safe for your joints due to its smooth movements and low intensity, but it still makes your whole body work and it burns calories.
If you love music and dancing, this can be a wonderful cardio workout for you! Just turn on your favorite song and let your imagination run wild! Physical activity in combination with music provides a powerful energy charge and a wonderful mood. You can burn calories and tone your body while managing your own pace and intensity.
Bicycling is a great warm-up for your knees with one condition – a smooth road! Do not ride on bumpy roads in order to avoid additional pressure on the knees. Spending time outdoors is always beneficial, but stationary bikes are still an option.
5. Nordic Walking
This is the good old walking we all know but with one addition – walking poles (similar to ski poles). The advantage of Nordic walking is involving not just the legs but the whole body, as you apply force to the poles with each stride. The exercise is beneficial for senior people especially because it increases aerobic capacity, muscular strength, and at the same time it is safe for your knees! Compared to regular walking, it engages all the body’s muscles – the core, arms, shoulders, and back!
What you may well need to take into account is your family genes and of course that nasty word: age.
Should there be any history of serious illnesses in your family, these would be areas to keep an eye on while ensuring that you keep your health at optimum levels.
For example, should there be a common recurring illness such as breast cancer or diabetes in your family, it would be advisable to cut as much sugar from your diet as possible.
And if you are already omitting an inward groan, it does not have to be severe. Your body can be trained to get used to having less sugar.
Sugar is regarded as a form of a drug which the body becomes addicted to and craves. So if you are having 2 teaspoons of sugar in your tea or coffee, begin reducing it slowly until you may not need any at all.
You can also do the sugar detox, of course, that was already outlined above.
Foods To Protect You From Cancer
If breast cancer is something that concerns you, here’s a list of 6 foods that can help protect you from it:
Breast cancer is the most common cancer in women worldwide and the second leading cause of cancer-related mortality in women. Scientists have found that one way to reduce the mortality of cancer is through prevention, and that can be accomplished by eating turmeric. This ginger-family spice contains curcumin, an antioxidant polyphenol with chemopreventive properties. Chronic inflammation is a major risk factor for the development and metastatic progression of cancer, and curcumin’s anti-inflammatory properties have been found to diminish the formation of breast cancer, according to a study in Molecular Oncology.
2. Whole Grain Bread
A Harvard study found that eating more fiber-rich foods may lessen breast cancer risk partly by helping to reduce high estrogen levels in the blood, which are strongly linked with breast cancer development. And just a single slice of whole grain bread can provide up to 6 grams of fiber! Find out more about how fiber affects your health in our exclusive report, What Happens When You Don’t Eat Enough Fiber.
Thanks to their high concentration of the antioxidant lycopene, tomatoes can help protect our DNA from damage that can lead to breast, endometrial, lung, stomach, prostate, and renal cell carcinoma cancers, according to researchers. Since Ohio State researchers found that the heating process increases the amount of lycopene that is available for your body to absorb, make sure you add tomato paste, sautéed tomatoes, or an organic tomato sauce to omelets, chicken and pasta dishes to reap the benefits.
One of the most underrated cancer-fighters of the bunch, peanuts are a great source of cancer-fighting choline. The Journal of the Federation of American Societies for Experimental Biology found that women who consumed the highest amount of choline had the lowest risk of breast cancer compared with those who consumed the least. And other studies have connected and choline deficiency with a higher risk of liver cancer as well as other ill health effects, such as fatty liver disease. Another reason for fatty liver disease? Too much of one type of sugar: find out which in our report, Every Popular Added Sweetener—Ranked!
5. Green Tea
Green tea is packed with polyphenols, an antioxidant with enormous health benefits including anti-breast cancer properties. In a study of healthy Japanese American women at the National Institute of Health’s National Cancer Institute, researchers found that those who drank at least one cup of green tea daily had less urinary estrogen—a known carcinogen of the breast—than the non tea drinkers.
Pomegranates have been linked to fertility and health for centuries, but today, experts are fascinated with the seeded fruit’s ability to inhibit the growth of hormone-dependent breast cancer. According to a study published in Cancer Prevention Research, ellagic acid in pomegranates might help protect against cancer by suppressing estrogen production and preventing the growth of breast cancer cells. While further studies are needed, researchers say people may consider eating more pomegranates to protect against cancer. Go get your pom on! Raspberries, strawberries, cranberries, walnuts, and pecans are also rich in ellagic acid, but they have varying amounts of fruit sugar.
Source: Eat This, Not That!
Healthy nutrition enables you to feel good, gives you more energy and an overall glow.
Most nutrients are obtained from your daily food sources. So it is vital for you to consume the correct food to obtain the best results.
Healthy Living Everyday Health: Conclusion
In today’s world, men and women are both more and more stressed due to their various commitments. And exercise is the best remedy to lower stress levels.
So a brisk walk or run not only clears your mind, it assists in reducing your tension and stress and increasing relaxation.
In addition to keeping your muscles exercised and strong, it is great for cardiovascular strength and healthy blood circulation too.
Both men and women may opt for supplements, and though they are good, it is still best to ingest nutrients in their natural form from the ‘’raw’’ product.
So keep all the above points in mind and put them into action when you can to achieve a good balance of healthy living everyday health.
Here’s to a longer life from eating and exercising better! 🙂
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