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Men’s Health

For Your Health Heart Disease, cancer, and unintentional injuries top the charts for health threats to men. Thankfully, most health threats are largely preventable by making healthy lifestyle choices, such as eating a healthy diet and including physical activity into your daily routine.

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PLEDGE to be a well man!

• Get regular check-ups

• Get active

• Eat healthy

• Pay attention to mental health

• Engage in safe behaviors

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17 Greatest Health Tips Resource: http://www.menshealth.com/health

1. Laugh! It not only eases stress, it

promotes social bonding, lowers

blood pressure and boosts your

immune system

2. Don’t skip breakfast

3. Hit the sack- 7 hours of sleep

lowers your stress, sharpens

your memory, and reduces

cravings

4. Don’t pamper your bad luck

5. Taste the colors- foods with

bright, rich colors are packed

with nutrients

6. Brushing is not enough- invest in

some floss

7. Don’t be an island- talk about

your problems

8. Avoid fad diets- the real trick is

to lower your daily intake by

about 100 calories

9. Be a smart patient- keep a

written medical history, educate

yourself about family problems,

visit a doctor at least once a year

10. Lose your beer belly

11. Go green- try drinking green teas

three times a day because they

are packed with heart-boosting

and cancer-stopping ingredients

12. Sweat until you’re wet- work up a

sweat for just 1 hour a week and

you’ll reduce your heart attack

risk, be in a better mood, and

lower your blood pressure

13. Put it in the bank- keep some

money in a special bank account,

safe from your lust for a new

television

14. Add some weights- just 30

minutes twice a week can build

significant muscle mass

15. Hit the dance floor- any kind of

complex moves is stimulating

enough to give your neurons a

workout

16. Learn to cook and gain control

over what goes into your meals

17. Some pills should be popped-

almost half of us are deficient in

vitamin D which the sun is a

major source; this vitamin can

aid in fighting cancer, diabetes,

and heart disease

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Heart Disease Men’s Health

Cardiovascular disease is the leading cause of death for both men and women in the US. More than one in every three adult men has some form of CVD, and in 2010, heart disease accounted for about 25% of all male deaths in the United States. The first sign of heart disease is often a heart attack. In early stages, symptoms may come and go like difficulty breathing after moderate physical activity, discomfort or squeezing in your chest, or an unexplained pain in your upper torso, neck and jaw. The most common sign of a heart attack in men is chest discomfort that includes squeezing, pressure, or pain. During a heart attack, you may feel short of breath, break into a sweat, or

feel nauseous and lightheaded. Symptoms of a stroke include numbness or weakness in your face, arm or leg, which often occurs only on one side of the body. Other symptoms include: confusion, difficulty speaking, imbalance or loss of coordination, changes in vision, and an intense headache. The most important thing you can do to safeguard your cardiac health is know the signs of a heart attack or stroke. In addition, exercising, not smoking, eating a heart-healthy diet, getting enough sleep and regular screenings will help lower your risk for heart disease.

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+ 15 Cancer Symptoms Men Ignore

• Problems when you pee • Changes in your testicles • Blood in your urination or stool • Skin changes • Changes in lymph nodes • Trouble swallowing • Heartburn • Mouth changes • Weight loss without trying • Fever • Breast changes • Fatigue • Cough • Pain • Belly pain and depression

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+ Helpful Online Resources

For information and resources

from the official Men’s Health

Month page, visit:

http://www.menshealthmonth.

org/

For the CDC page on men’s

health, click here:

http://www.cdc.gov/men/

Check out the official Men’s

Health Magazine website below

with info on fitness, health,

nutrition, weight loss, and sex &

women:

http://www.menshealth.com/

Like the Men’s Health Facebook

page:

https://www.facebook.com/Me

nsHealth

Get helpful fitness tips here:

http://www.mensfitness.com/

Check out the official Men’s

Fitness Magazine website with

info on workouts, training,

health & nutrition, lifestyle,

running, and adventure:

http://www.mensfitnessmagazi

ne.com.au/

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ON THE GRILL Change up your normal grilling routine and try something healthy and new. A burger on a bun without topping can pack about 620 calories and 9 grams of saturated fat (nearly half of your daily limit). Change up your meat choices to increase hearth health and improve nutrition over all. Try lean meat like chicken breast or swap your beef burger for a turkey burger. Choose grilled fish more often, salmon, trout and herring are high in omega-3 fatty acids which will help promote heart health. The healthiest choice you can make on the grill is beyond meat – try grilling fruits and veggies, they can be surprisingly delicious and very healthy! Veggies to try at your next cookout – red bell peppers, yellow squash, zucchini and asparagus, add some olive oil, some herbs and a little salt and pepper and grill to perfection.

ON GAME DAY The game is on and you’re sitting on the couch mindlessly snacking on foods packed with fat, carbohydrates and sodium with a beer or a soda in your hand. This may not be every man’s game day routine but it is easy to find yourself in this situation. For the next game make some changes that will not devastate your diet. Start the game with a veggie plate, and some light dip – by filling up on vegetables first you will be less likely to indulge on other empty calories from processed foods. Ditch the potato chips and replace with multigrain tortilla chips and fresh salsa or guacamole. Skip the soda and avoid the beer, drinking too much can in the short-term lead to elevated blood pressure, anemia, drowsiness and impaired judgment. Not to mention that a regular 12-ounce beer contains about 150 calories. Stick with water and avoid highly processed foods that will leave you unsatisfied.

EATING OUT Going out to eat at restaurants can be tough on your diet, but it doesn’t have to be. Many restaurants provide delicious options that agree with a healthy diet. It is important not to act impulsively while eating out, because it is so easy to choose the 1,000+ calorie burger smothered in cheese and creamy sauces. Try making your dining experiences more healthful by choosing restaurants that are a 10-15 minute walk away, which will add a little extra physical activity to your day and help you avoid parking hassles, and walking home will help with digestion. When approaching the menu try to order smaller servings and choose healthier options such as soup or salad over pasta and fries (if the meal comes with fries swap them for a small side salad). While eating, take your time, savoring each bite and moving slowly through your meal will allow your body to recognize that it is full before you’ve over eaten. Take half of your meal home, not only will this allow you to consume a more realistic portion size, but you’re getting two meals for the price of one!

+ EAT THIS, NOT THAT

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Diet Eating a healthy diet can reduce your risk of heart disease. A diet rich in fruits, vegetables and whole grains can help protect your heart. Beans and other low-fat sources of protein and certain types of fish are also smart choices. Limit saturated and trans fats. Saturated fat sources include red meat, dairy products, coconut and palm oils. Trans fat sources include deep-fried fast foods, bakery products, packaged snack foods, margarines, and crackers.

Prostate Cancer Prostate cancer is the most common non-skin cancer in America, affecting 1 in every 7 man. Screening exams and a careful family history are the best way you and your doctor can go over health risks of prostate cancer. It is recommended that men with an average risk of prostate cancer get a digital rectal exam and PSA blood levels at age 50. Some prevention techniques for prostate cancer include drinking more coffee, eating more tomato products, exercising, and quitting selenium supplement consumption.

Limit Alcohol & Don’t Smoke If you smoke or use other tobacco products, ask your doctors to help you quit. Avoid exposure to secondhand smoke, air pollution and exposure to chemicals (such as in the workplace). If you choose to drink alcohol, do so only in moderation. For men, that means up to two drinks a day for men age 65 and younger and one drink a day for men older than age 65. Alcohol consumption is a risk factor for various types of cancer and can also raise your blood pressure.

Exercise The health benefits of regular exercise and physical activity are hard to ignore. Exercise controls weight and combats health conditions and diseases like stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls. Exercise improves mood and boosts energy. It promotes better sleep and of course can be FUN! As a general goal, aim for at least 30 minutes of physical activity every day, even if just walking around the neighborhood each night- get a routine!

Take the Necessary Steps

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“The greatest wealth is health”

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