Adopt Healthy Habits

By PETER OKEUGO

While women are known to age faster than men, men are believed to have a shorter life span. However, this can be curbed by adopting a healthy lifestyle. Here are some healthy habits to indulge in.

Eat less carbohydrate

The less carbs a man eats, the better. Men who reduce their carbs have the tendency to lose weight faster. When the body lacks carbs, it burns fat for energy instead and trims the waistline in the process. Cutting down carbs also decreases blood sugar and blood pressure, thereby reducing the risk for cardiovascular disease. However, carbs should not be eliminated altogether. It should be limited to 40 grams a day, especially with sugary beverages since liquid sugar lingers in the body longer than solid food.

Exercise more

Exercise is not just about looking fit but also about protecting the health. One hour of moderate exercise a week can reduce the risk for heart failure. Exercise lowers blood pressure and men do not have to become marathon runners to reap the benefits of exercise to the heart. Even people with intermediate levels of physical activity like brisk walking or cycling can still have positive effects. Physical inactivity is dangerous to the health.

Eat Vitamin C

Fruits and vegetables are good for the health. People who eat fruits and vegetables have a lower mortality risk because they help to boost the immune system better than any supplement or powder.

Fruits like oranges, berries, apples and mangoes are good. For vegetables, tomatoes are common; they naturally have fibres and phytonutrients which help lower prostate cancer.

Avoid stress

Stress increases the risk of stroke. Men with high levels of cortisol, the hormone that induces stress, are more likely to have heart disease. Make time to relax and protect your heart. Avoid activities that trigger these negative emotions as this may increase stress on a daily basis. Learning new ways to relax protects you from having stroke and improves your brain health.

Get Vitamin D

It is easier to get Vitamin D through early morning sunshine or from fish and egg yolks. Lack of Vitamin D results in weak bones, heart disease, and premature death. Ensure you get enough sunshine in the morning, and during months when the sun isn’t high, eat food that contain vitamin D food such as cultured milk or soy products fortified with Vitamin D.

Eat less sugar

Sugary food like cakes, pastries and cookies could potentially affect memory skills when they are included in a diet. Artificial sweeteners hinder the body’s ability to regulate blood sugar, thereby impairing metabolic function. High intake of sugar could lead to diabetes and heart disease. To live healthy, cut down your sugar intake.

Sleep

Apart from having less eye bags, sleep increases energy and improves productivity. People who sleep more are able to work at a consistently high level throughout the day. Men should get at least seven to eight hours of sleep a day. Sleep deprivation is not good for the health, well-being and brain function of men.

Sit less

Sitting for too many hours, especially at work, is unhealthy. It increases the risk for colon cancer, heart disease, and obesity by increasing your waistline and shooting up your cholesterol levels. Short walks, for five minutes every hour, can relieve the damage done by sitting all day. It also helps the flow of blood in the legs as this is an early sign of cardiovascular disease.

Courtesy: punchng.com