As much as they don’t like to admit it, it’s important for men to be aware of their own physical health. There are many major health concerns for men and they include;
- Heart Disease
- Diabetes (type 2 mostly)
- Accidents & Injuries
- Erectile dysfunction
- Being overweight or obese
Maintaining good health is easier than you think, you just need to make sensible food choices, participate in regular exercise and consider having regular checkups with your GP.
Enjoying a wide variety of foods is the best way to go about achieving optimum health. How much you eat is just as important as what you eat. The biggest problem with our society today is portion size. Everything is up-sized, super-sized, or of mammoth proportions and this is the main problem when it comes to weight gain and obesity. So, to all of you men out there, here is a general guide to servings from a variety of different food groups that you can enjoy every day.
- Wholegrain breads & Cereals, 6-12 serves per day. 1 Serve of bread is 2 slices or 1 cup of cooked rice, pasta or noodles. I cup of wholegrain cereal or ½ a cup of muesli. Now here is the catch, the difference between 6, 7, 8, 9, 10, 11, or 12 serves of this food group depends on your metabolic rate and how many food calories/kilojoules you should be consuming on a daily basis. Approx 40% of the total calories you consume on a daily basis should come from this food group. We can assess this for you at the club so simply book in for your complementary health and fitness evaluation on line today!
- Fruits – 2 Serves a day is optimal. I serve is a medium piece of fruit i.e. an apple, banana, orange, or 2 smaller pieces of frit such as a handful of grapes, kiwi fruit, cherries, apricots, plums etc. I cup of tinned fruit or 1 and a half tablespoons of dried fruit is also considered 1 serve.
- Veggies and Legumes – at least 5 serves per day. 1 serve = ½ a cup of cooked veggies, a full cup of salad, ½ a cup of cooked legumes i.e.chickpeas, beans, lentils or 1 medium cooked potato or similar sized serve of pumpkin.
- Milk & Milk Products – 2-3 serves per day. I serve of milk is one metric cup, 250ml. Aim for a high calcium milk product such as Anlean or Physical which has high amounts or calcium per serve. Fortified milk powder or soy milk is also an option. Consider cheese, approx 40g per day and yoghurt or dairy treats which are around 200g per serve.
- Meats & Protein alternatives – 1 serve per day. ½ a cup of cooked beans, lentils or chickpeas or up to 100g of lean cooked meat or chicken. 80-120g of fish or 100g of tofu, 2 eggs or 1/3 cup of nuts.
As always we should consider what is a healthy weight for your height and age and try to maintain that weight. Most men tend to store their excess weight around their abdomen area which sadly is associated with increased risk of heart disease, high blood pressure, type 2 diabetes and countless other lifestyle related diseases. Again we can assess your Visceral reading at the club and determin if you are in the healthy or danger range during your complementary health and fitness evaluation.
Maintaining a healthy weight means that you need avoid a diet which is high in fat. Consider low fat foods and definitely avoid saturated fat. Your good fats come from Olive Oils, nuts, fish, avocados etc and should make up approx 20% of your daily caloric intake.
It’s not rocket science but still hard to hear, you must limit your alcohol. It may seem like we repeat ourselves over and over again but if you dont maintain a healthy weight, reduce fat in your diet and limit alcohol plus don’t or quit smoking then you compormise your health and subject yourself to lifestyle killers. If you can get these part’s of you life under control then you will have a much greater chance a living a long and strong life,
Now when we say limit your alcohol, it doesn’t mean you have to give it up but try alternating alcoholic and non alcoholic drinks & if you are thirsty don’t quench thirst with a beer! Try water or something else that is non-alcoholic and include at least 2 alcohol free days a week.
Finally being active is a must! You need to exercise or participate in physical activity for at least 30 mins on most days if not all days of the week. This will help you to live stronger and longer by decreasing your risk of heart disease and many others diseases related to sedentary lifestyles.
So to all of the men out there, the human body is designed to move, if your let your body down by living a sedentary lifestyle it will let you down with pain and discomfort in may areas of your body especially back and shoulders, not to mention that fact that you couldn’t keep up with your kids, even if you wanted to! Exercise is a great stress reliever and will also improve your quality of sleep, increase your vitality and well being. Download our e-book for some exercise and diet tips.
Remember to try and visit your GP at least annually and get into the habit of a regular checkup!