Men's Health

Published on June 21, 2014

Men's Health

Man Drinking-Water

Men’s health continues to be studied to decrease the risk of chronic diseases, and develop guidelines to enhance good health. According to the Centers for Disease Control (CDC), the leading causes of death in men over 45 years old:

  • Cancer (mainly colon, prostate, liver and lung cancer)
  • Heart Diseases
  • Stroke

The prevalence for these diseases increases with age.

Take action to improve your health status and decrease the risks for developing these diseases:

  • Stay active: play ball, ride a bike, swim or any other physical activity on a regular basis for at least 2 ½ hours a week considered moderate activity
  • Get enough sleep; 7-9 hours per night is considered a healthy amount. Lack of sleep is related to increased risks of chronic diseases such as obesity, cardiovascular diseases, diabetes and depression. Sleep deprivation is related to injuries and death related to motor vehicle accidents
  • Quit smoking and avoid second hand smoke
  • Reduce stress through socialization, meditation or any other activity that helps you promote a stress free life
  • Get regular check ups with your doctor
  • Eat healthy; follow a healthy diet
  • Limit salt intake to no more than 2300mg/day (person with High Blood Pressure should limit their sodium to no more than 1500mg/day)
  • Limit alcohol intake to no more than 2 drinks/ day. Refrain from binge drinking over the weekend

Nutrition

Healthy Nutrition and eating well are important for men’s overall health.

It is suggested to eat:

  • 7-9 servings of fresh or frozen fruits and vegetables per day
  • 3-5 servings of whole grains per day
  1. 2-3 servings of whole wheat paste per week
  2. 1-2 servings of legumes and beans per day
  • Replace saturated fats (fat from animal products such as whole milk, yogurts, hard cheeses, red meat, poultry skin, fried foods) with unsaturated fats such as olive oil, canola oil, avocadoes, nuts and seeds
  • Enjoy healthy proteins such as fatty fish: (salmon, tuna, sardines, black cod and anchovies). Other proteins suggested are: lean meats, chicken, turkey, tofu and beans

All the suggestions mentioned above promote increased intake of dietary fibers, whole grains and fresh foods with decreased saturated fats and refined sugars. These healthy eating habits will help decrease the development of chronic diseases. Research has shown a diet low in fiber contributes to colon cancer; smoking and excessive alcohol consumption promote lung and liver cancers; over consumption of refined sugars can lead to obesity and diabetes; diet high in total fat and specifically high in saturated fat can lead to heat diseases and heart attack.

How many calories a person should consume per day is very individualized. Daily calorie needs for men over 50 years old are:

Not physically active:  2,000 kcal / day

Moderately active:  2,200 – 2,400 kcal / day  (2 ½ hours a week of brisk walking, bicycling, doubles tennis, ballroom dancing)
Active:  2,400 – 2,800 kcal/day – (3 hours or more per week of race walking, lap swimming, singles tennis, aerobic dancing, jumping rope, hiking uphill)