Healthy Lifestyle for Men

Will You Do What It Takes To Go 100,000 Miles?

Guys understand cars. They know that to get 100,000 miles on the odometer, you have to take really good care of the internal components: the engine, the drive train, the wheels. And to keep that car looking good at 100,000 miles, you need to take good care of the sheet metal and paint. .Just like your car, your body requires a fair amount of preventive maintenance to keep it running properly. Really the only difference is that while you could eventually buy a new car if your first one doesn't last 100,000 miles, you don't have the same luxury with your own body. The human body at more than 50,000 miles is a byproduct of what was done to it, or not done to it, in the first 50,000 miles.

In short, you get only one chance to maintain your body. If you don't take care of it when it has 30,000 miles... 40,000 miles... 50,000 miles, it will never get to 70,000 miles, let alone 100,000 miles. The effort is well worth it. Everyone marvels at those rare individuals who sport around town with a vintage car with more than 100,000 miles but the body looks like new and the engine is still strong and powerful. Check out this Nutritional Health Checklist to determine your overall health status.

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Preventive Maintenance

Unlike women who may drive happily along with a pinging sound in the engine, until the car croaks on the side of the road, guys are often good about sensing an unusual sound, or a subtle difference in engine performance, and then pulling into a garage to investigate what's wrong under the hood.

On the other hand, with their own bodies, women are notoriously good for heading off to their OB/Gyn physician if they are not feeling well. They also check their breasts for lumps, have routine pap smears and check ups. So while women may not be sensitive to the sounds and sensations of their car, they often are extremely sensitive to knowing how to detect problems with their own bodies, and have them fixed before the problems get serious.

Suggested Guidelines for Regular Examinations and preventive measures for men

Guys just need to take the same approach to their bodies as they do their cars. Instead of ignoring your body's warning lights -- chest pain, blood in the urine or stool, lumps on testicles, or even just becoming winded from going up stairs -- men need to pull over and head to a professional to get an assessment of what's wrong now before driving along further and waiting for a major problem.

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Dietary Guidelines for Americans

Eating is one of life’s greatest pleasures. Since there are many foods and many ways to build a healthy meal plan and lifestyle, there is a lot of room for choice. Following the Dietary Guidelines will help you and your family find ways to enjoy food while taking action for good health.

There are three basic messages – the ABC’s for your healthy and that of your family. The ten guidelines point the way to good health. These guidelines are intended for healthy children [ages 2 years and older] and adults of any age.

AIM FOR FITNESS . . .

Aim for a healthy weight.

Be physically active each day.

Following these two guidelines will help keep you and your family healthy and fit. Healthy eating and regular physical activity enable people of all ages to work productively, enjoy life, and feel their best. They also help children grow, develop, and do well in school.

BUILD A HEALTHY BASE . . .

Following these four guidelines builds a base for healthy eating and may reduce your risk of chronic diseases. Whatever you eat, always take steps to keep your food safe to eat.

These four guidelines help you make sensible choices that promote health and reduce the risk of certain chronic diseases. You can enjoy all foods as part of a healthy meal plan as long as you don’t overdo it on fat, especially saturated fat, sugars, salt, and alcohol. Read labels to identify foods that are higher in saturated fats, sugars, and salt [sodium].

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The Food Guide Pyramid

The Food Guide Pyramid emphasizes foods from the five food groups shown in the three lower sections of the Pyramid. Each of these food groups provides some, but not all, of the nutrients you need. Foods in one group cannot replace those in another. No one food groups is more important than another – for good healthy, you need them all!

The Pyramid is an outline of what to each day. It is not a rigid prescription, but a general guide that lets you choose a healthful meal plan that is right for you. The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain a healthy weight.

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Belly Busting & Weight Loss Advice

Weight loss lowers elevated blood pressure, levels of total cholesterol, LDL-cholesterol, and triglycerides, and elevated blood glucose levels in overweight and obese persons. The initial goal of weight loss therapy should be to reduce body weight by about 10 percent from baseline. With success, and if warranted, further weight loss can be attempted.  Weight loss should be about 1 to 2 pounds per week for a period of 6 months, with the subsequent strategy based on the amount of weight lost. 

Low calorie diets (LCD) should be employed for weight loss in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories. Reducing dietary fat alone without reducing calories is not sufficient for weight loss. However, reducing dietary fat, along with reducing dietary carbohydrates, can help reduce calories. A diet that is individually planned to help create a deficit of 500 to 1,000 calories/day should be an integral part of any program aimed at achieving a weight loss of 1 to 2 pounds per week. 

Physical activity should be part of a comprehensive weight loss therapy and weight control program because it:

(1) modestly contributes to weight loss in overweight and obese adults
(2) may decrease abdominal fat
(3) increases cardio-respiratory fitness, and
(4) may help with maintenance of weight loss.

Physical activity should be an integral part of weight loss therapy and weight maintenance. Initially, moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week. The combination of a reduced calorie diet and increased physical activity is recommended since it produces weight loss that may also result in decreases in abdominal fat and increases in cardio-respiratory fitness. 

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Lifestyle Tips For Successful Weight Management

Always plan before you shop and keep a list of foods on your palm pilot or refrigerator.

• Skip high calorie beverages such as sodas, fruit drinks, smoothies and blended coffee drinks. There are approximately 150 calories in one 12-oz can of soda or fruit drink.
• Fill up on fiber such as fruits and vegetables.
• When using salad dressing, dilute with plain vinegar or lemon juice and always order dressing on the side.
• Avoid alcohol. One glass of wine is about 100 calories. In addition, wine can lower your blood sugar and make you hungry .
• Fill half your plate with steamed or raw vegetables and the other half with equal parts of protein and starch that is not loaded with fat. Remember to have fruit for dessert.
• When you're eating at a buffet, you don't have to eat everything. Line your plate with lettuce or spinach without dressing. In terms of salad dressing, again dilute dressing with vinegar or lemon juice.
• Walk one mile; it will burn 100 calories.
• Take the stairs instead of the elevator or escalator.
• Take advantage of the long summer days by walking, running, cycling, swimming and other outdoor activities.
• Do some gardening; it's a great form of physical activity and it allows you to grow fresh vegetables.
• Play actively with your children, grandchildren or pets.
• Establish flexible, short-term, attainable goals.

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Diabetes

Diabetes occurs as a result of too little insulin, resistance to insulin or both. In normal circumstances our body uses sugar, in the form of glucose, to fuel muscles, fat and liver cells. There are different types of diabetes and by far the most common is Type 2. Type 2 diabetes usually occurs in adulthood and comprises about 90 per cent of all diabetes cases. Many men don't even know they are diabetic but some of the symptoms include:

• frequent urination
• blurred vision
• constant feelings of tiredness
• constant thirst
• numbness or tingling in the hands and feet
• frequent infections that are slow to heal 

Some people are at higher risk than others for example:

• people over the age of 45
• people who are overweight
• having parents or siblings with diabetes
• people with heart disease or high blood pressure
• people with high levels of cholesterol
• people who are in high risk groups (African, Asian, or Hispanic descent)

Symptoms do not necessarily reveal themselves and it is recommended that all men under the age of 45 have their blood sugar levels tested every three years, thereafter as recommended by your family doctor.

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High Blood Pressure

High blood pressure (HTN) is a condition in which the systolic pressure (first or higher number) is above 140 mmHg or the diastolic pressure (second or lower number) is above 90 mm. There are several documented lifestyle changes that can help prevent hypertension, reduce or eliminate established hypertension, or reduce the number and strength of medications needed to treat hypertension. Here's what can help:

• Lose weight if you are overweight. Losing ten pounds can have a dramatic effect on blood pressure, and helps blood pressure medications, when necessary, work more effectively.
• Be physically active daily. At least 30 minutes of aerobic physically active is recommended. People with known heart or other problems should be medically evaluated before beginning.
• Read nutrition labels, especially on convenience foods. Choose foods low in sodium (salt). 
• Reduce or limit alcohol intake. Excessive alcohol use increases the risk of hypertension and stroke, and can make BP medication less effective. 
• Stop smoking. A significant rise in BP accompanies the smoking of each cigarette.
• Reduce stress in your life as much as is possible.
• Untreated sleep apnea can contribute to high blood pressure. If you snore heavily or feel tired even after a full night sleep, ask your doctor for an evaluation.
• Follow your doctor's orders and take prescription medications as ordered. Never discontinue a blood pressure medication except on the advice of your physician.

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Osteoporosis in Men

Osteoporosis, a disease that causes the skeleton to weaken and bones to break, is a significant threat to more than two million men in the United States today. After age 50, six percent of all men will suffer a hip fracture as a result of osteoporosis.

What Causes Osteoporosis?

Bone is constantly changing - that is, old bone is removed and replaced by new bone. During childhood, more bone is produced than removed, so the skeleton grows in both size and strength. The amount of tissue or bone mass in the skeleton reaches its maximum amount by the late twenties. Once bone is lost, it cannot be replaced. Excessive bone loss causes bone to become fragile and more likely to fracture. This condition, known as osteoporosis, is called a "silent disease" because it progresses without symptoms until a fracture occurs. Fractures resulting from osteoporosis most commonly occur in the hip, spine, and wrist and can be permanently disabling. Hip fractures are especially likely to be disabling.

What Are the Risk Factors for Men?

Several risk factors have been linked to osteoporosis in men:

• Chronic diseases that affect the kidneys, lungs, stomach, and intestines or alter hormone levels.
• Unhealthy lifestyle habits (e.g., smoking, excessive alcohol use, low calcium intake, inadequate physical exercise).
• Age: The older you are, the greater your risk.
• Undiagnosed low levels of the sex hormone testosterone.
• Race: Caucasian men appear to be at particularly high risk, but all men can develop this disease.
• Heredity: A son is almost four times as likely to have low bone mineral density (BMD) if his father has low BMD, and nearly 8 times as likely if both parents have low BMD.
• The treatment plan will also likely include the nutrition, physical activity, and lifestyle guidelines for preventing bone loss listed at the end of this fact sheet.

How Can Osteoporosis Be Prevented?

• Avoid smoking, reduce alcohol intake, and increase level of activity.
• Ensure a daily calcium intake that is adequate for your age.
• Discuss with the doctor the use of medications, such as steroids, that are known to cause bone loss.
• Engage in a regular regimen of weight-bearing physical activities where bones and muscles work
• Engage in a regular regimen of weight-bearing physical activities where bones and muscles work against gravity. This includes walking, jogging, racquet sports, stair climbing, team sports, lifting weights, gardening, dancing, household chores, tennis, and using resistance machines.
• Ensure an adequate vitamin D intake.

Note: Although adequate calcium intake is important for bone health, calcium cannot totally stop bone loss or rebuild bone.

Ways to Increase Calcium

• Drink milk with meals or as a snack
• Drink cocoa instead of coffee or tea
• Add cheese to sandwiches
• Have cheese and crackers as a snack
• Prepare canned soups with milk instead of water
• Add non-fat dry milk to soups and casseroles
• Use milk and cheese in casseroles
• Add extra cheese to pizza
• Add grated cheese to vegetables and baked potatoes
• Select low-fat ice cream, frozen yogurt, and puddings made with low-fat milk as desserts

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Healthy Eating Starts With Healthy Food Shopping

You can reduce the time you spend cooking healthy by using a shopping list and keeping a well-stocked kitchen. Read the labels as you shop and pay attention to serving size and servings per container.

Compare the total calories in similar products and choose the lowest calorie ones.

So, shop for quick low fat food items and fill your kitchen cupboards with a supply of lower calorie basics like the following:

• Fat free or low fat milk, yogurt, cheese, and cottage cheese
• Light or diet margarine
• Sandwich breads, bagels, pita bread, English muffins
• Soft corn tortillas, low fat flour tortillas
• Low fat, low sodium crackers
• Plain cereal, dry or cooked
• Rice, pasta
• White meat chicken or turkey (remove skin)
• Fish and shellfish (not battered)
• Beef: round, sirloin, chuck arm, loin and extra lean ground beef
• Pork: leg, shoulder, tenderloin
• Dry beans and peas
• Eggs/Egg substitutes
• Fresh, frozen, canned fruits in water or own juice
• Fresh, frozen, or no salt added canned vegetables
• Low fat or nonfat salad dressings
• Mustard and catsup
• Jam, jelly, or honey
• Herbs and spices
• Salsa

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