How to be a healthy man?

Each of us wants to be healthy man and live a long life without spending it on various ailments. In General, if you consider all the secrets of how to become healthy man, they can be grouped into four groups. These groups we will consider in detail in our article.

 

First of all, pay attention to the General rules of health

  • Ensure a healthy sleep, as it is an integral part of a healthy life. The fact is that against the background of chronic sleep deprivation can actively develop a lot of diseases, as in the first place lack of sleep affects the reduction of the immune function of the body. Go to bed before midnight and sleep a full 8 hours a day and then you will not only be healthy, but still cheerful and with a positive attitude.
  • Be sure to strengthen the immune system, as it is the guardian of our body, which is always on the protection against disease-causing microbes, infections and bacteria.
  • Maintain hygiene, most germs and bacteria enter the body through dirty hands and poorly washed fruits and vegetables. Be sure to wash your hands as soon as you come home or are going to eat or cook.
  • Take a hot bath or bath at least twice a month. Slags and lactic acid are excreted through the skin together with sweat, which helps to rejuvenate the body and improve human health, as well as the removal of acne and pimples from the skin.
  • Give up self-medication, it will not lead to anything good. In difficult cases, try to find a good specialist and follow his advice. Listen to your body, the sooner you identify and eliminate health problems, the better it will be for your health. The doctor can help only by relying on your health and feelings.
  • Try to be more often in nature, it calms the nervous system and brings harmony to our lives. As for the micro climate of the apartment, this contributes to fresh air, cleanliness, the right temperature, as well as planted flowers and other home plants.

 

Physical activity

A few tips on physical activity.

  • Let the body exercise, do gymnastics, visit the pool or gym, take walks, they contribute to increasing your vitality.
  • Try to move more, walk on the street, it will improve the General condition of the body. Physical training will increase the saturation of tissues with blood and oxygen. Prolonged lying on the couch or sitting at the computer will lead to blood flow and health problems.
  • Every morning do morning exercises, or at least a little warm-up.
  • Do “vascular gymnastics” while taking a contrast shower.

 

Eating the right foods

Healthy food is an essential companion of human health, which has its own rules.

  • Chew your food carefully slowly. It should melt in the mouth, which greatly facilitates the work of the gastrointestinal tract and improve its performance.
  • Cook for a couple that preserve the most useful substances of products, vitamins and minerals. Try to avoid cooking fried in vegetable oil. Arrange a fish day at least once a week, the fish contains fatty polyunsaturated acids, so necessary for our body – they will prolong your youth and improve your health. Refuse fried, such food is dangerous to health. Fried potatoes or meat should be an exception and should not be consumed more than once or twice a month.
  • Be sure to half of your daily diet should be vegetables. Make a variety of salads from cabbage, beets, tomatoes, cucumbers and carrots. Season them with vegetable or olive oil and eat them at the beginning of the meal. Have Breakfast with cereals (buckwheat, rice, oatmeal and manna) cooked on water with minimal salt and sugar and you will not have problems with the gastrointestinal tract. Include in the diet of sea cabbage, it is a “storehouse” of nutrients and trace elements, a week eat it at least 400–500g, as it helps cleanse the body of toxins.
  • Drink green tea without sugar, it will reduce the risk of cancer, it is a lot of useful body minerals, vitamins and nutrients. Green tea is useful for obesity and cardiovascular diseases, it prevents inflammation and aging of the skin. Use well-purified raw water, as tap water is not very good quality, it is better to buy and drink bottled water. The water contains trace elements necessary for the body.
  • Exclude sugar and salt from your diet, as the body receives them in sufficient quantities with food, and their excess is guaranteed to lead to health problems. Limit the use of red meat, it ages our body. It is better to eat poultry and fish, try to add them to the finished dish at a minimum. Give up white bread, give preference to black bread, which added whole grains or bran.

Remember that fruits and vegetables grown in the area where you live are better absorbed by the body. Vitamins from apples brought from afar, absorbed only 30% of vitamins.

 

Mental attitude

Harmony with your own self is important, these rules also need to be taken into account to be absolutely healthy.

  • Have positive thinking, envy, anger and fear will lead you to nervous breakdowns, and they in turn generate severe stress and depression, which also reduce immunity and generate a huge number of ailments. The best cure for stress is to communicate with friends and loved ones. This normalizes blood pressure, improves mood, helps to overcome life’s hardships.

 

  • Find a source of positive emotions and impressions, do what you love, which brings satisfaction. Negative thoughts will inevitably lead to illness.
  • Don’t fuss trying to grasp the immensity, trying to do many small things that you consider urgent. Vanity contributes to the stress of the body and as a result – premature aging.
  • Give work to the brain to keep clarity of mind. Read books, solve crosswords, watch interesting programs and movies – “gymnastics of the mind” will help you to keep vivacity and well-being for many years.

As you can see, the tips are quite simple and simple, while you do not need any medication and expensive recovery procedures. Be healthy!

Healthy man food and proper human nutrition

Human nutrition is one of the most important factors in healthy man food. Improper nutrition leads to a violation of the functions of individual organs and the body as a whole. A detrimental effect is brought by inadequate nutrition, lack or excess of food.

That is why it is necessary to pay attention to nutrition and make the necessary efforts to ensure that it is full!

Healthy nutrition is the intake and assimilation of those substances that are necessary to replenish the energy expended, build and restore tissues, regulate the work of all organs and systems of the human body.

 

Food pyramid 

Schematic representation of the basic principles of healthy eating can be seen by looking at the pyramid of nutrition, developed by foreign nutritionists and approved by Russian experts. In the food pyramid are not specific products, and five large groups of products that allow you to diversify your diet and choose the products that you like or are suitable for your lifestyle. It is quite easy to balance your diet using the food pyramid. Let’s take a closer look at the food pyramid.

At the bottom of the pyramid (at the base) there are products, which in the human diet should be more and the higher to the top, the less appropriate products should be consumed by people.

The food in the pyramid is divided into portions. The portion is a conditional value and can equal, for example, 100 gr. or another value that is more convenient to you. The number of portions necessary for a particular person depends on the age, sex, configuration, health status and degree of activity of a particular person. Below is a pyramid of nutrition for the average person, not weakened by disease and not engaged in heavy physical labor.

* Fat, salt, sugar, sweets (must be minimized)

* Dairy products, yogurts, cheese (2-3 servings)

* Meat products, poultry, fish, beans, eggs, nuts (2-3 servings)

* Vegetables and fruits (5-9 servings)

* Whole grain products (6-11 servings)

Whole grain products

The basis of the food pyramid is food made from grain. The whole-grain products include coarse bread, porridge, pasta from whole-grain flour, brown rice. Also this group in this pyramid of nutrition includes vegetable fats (olive, sunflower and other oils).

Fruits and vegetables

Vegetables and fruits are very useful for the human body. They are low-calorie and contain a huge amount of vitamins and minerals, as well as contain a large amount of water and fiber, which create a feeling of satiety.

Meat products, poultry, fish, beans, eggs, nuts

This group of products is also called protein-containing products. It is desirable to give preference to fish, poultry meat, beans because they contain less fat than other protein-containing products of animal origin. Beans and nuts contain a lot of useful vitamins and minerals.

Dairy products, yogurts, cheese

These products are also protein-containing and in the food pyramid are on the same level with meat products, poultry, fish, beans, eggs and nuts. Dairy products provide us with proteins, calcium and other nutrients.

Fat, salt, sugar, sweets

This group of products in the diet of a healthy diet should be minimized, and best of all completely excluded from the human diet. This group of products also includes margarine, white flour products (bread and pasta), sweets, carbonated drinks.

 

Basics of proper nutrition:

* Try to bring your diet as close as possible to the conventional food pyramid, which was mentioned above. That is, the main diet of a healthy diet should be vegetables, fruits and cereals.

* Try to eat only fresh food. In an extreme case, you can prepare semi-finished products. Ready-made food, sold in many stores and requires only heating, should be excluded from the diet.

* A healthy, balanced diet includes all food groups. Therefore, try not to replace or exclude specific product groups. It is just necessary to observe proportions and to diversify the food.

  • If you need a snack-eat fruits, nuts or dried fruits.

* As often as possible include in the diet of different types of cabbage (white cabbage, red cabbage, broccoli, colored, Brussels, kohlrabi, Savoy). In addition to the main useful properties of cabbage, scientists have proven that the use of cabbage significantly reduces the risk of cancer.

* If possible, eat low-fat foods.

* Try to minimize the use of alcohol, sugar and salt.

* Remember that food eaten must be balanced with appropriate physical activity.  At the base (the lowest part) of the pyramid of nutrition, developed by the Harvard school of public catering, is the use of liquids and physical activity.

  • Do not expect instant results from switching to a healthy diet. Gradually you will notice that there was more energy, sleep was restored, you began to get sick much less often and recover much faster, weight was normalized and many more pleasant moments.
  • If you find it difficult to assess your diet and switch to a balanced diet, you will help notebook and pen. During the week, write down everything you eat and at the end of the week you will be able to independently assess the situation and find out what products prevail in your diet at the moment, and what products should be added or excluded from the diet to balance your diet.

 

Your health is in your hands!

What Is Ideal Fat Mass for healthy man?

To have a nice silhouette and stay healthy, it is important to have an ideal fat mass. I am often asked questions such as “How do I know if I have the right fat mass for my health?”

The balance’s needles cannot answer this question: after all, muscle mass weighs more than fat. It is important to know that excess fat is a danger to your health. For this reason alone, it is important to know your fat content. I’ll explain how to determine it in this article.

Here’s what you’ll discover:

  • Why women have a higher fat content than men
  • Why does the fat percentage tell you more about your health than the BMI?
  • 3 ways to check if you have an ideal fat percentage
  • A table detailing the percentage of fat mass for men and women
  • 6 tips to reach an ideal fat mass

 

What is an ideal fat mass ?

Your fat percentage is your fat level relative to your body weight. For example, a 70 kg person with 20% fat content has 14 kg fat content. The ideal fat mass varies according to sex and also depends on age. The ideal body fat of an adult woman is between 20 and 32 %. For an adult man, the ideal fat mass is between 8 and 18 %.

Your fat percentage can change if your body composition changes. This means that it will change if you take fat but also if you take muscle mass.

A certain amount of fat is important for body functions. Fat regulates the temperature of your body, supports and protects organs and tissues, and is your main source of energy.

 

Fat mass calculation male and female

How you determine whether you have the right body fat for your health depends on a number of important factors. The ideal range of fat mass is difficult to define with a simple percentage. The ideal fat mass depends on sex and age.

There are significant differences in the percentage of fat mass between men and women. Women are genetically disposed to have more fat mass than men.

The fact that adult women store more fat than adult men is essentially a biological issue. The female body should have sufficient fat reserves in case of pregnancy.

Another difference between man and woman is where the excess fat mass is stored. In women, the fat mass is concentrated mainly around the abdomen, hips, breasts and thighs. In men, it is mostly in the upper part of the body (chest and abdomen).

 

Ideal fat percentage

Age 20-24 : 8-17%

Age 25-29 : 11-18%

Age 30-34 : 12-19%

Age 35-39 : 13-20%

Age 40-44 : 14-21%

Age 45-49 : 15-22%

Age 50-59 : 17-24%

Age > 60 : 19-26%

The above percentages are only an indication : several factors come into play and can vary the ideal percentage. You will also find that the percentage of acceptable fat increases with age. This is because, on average, older people have a lower body density: more fat and less lean.

 

3 ways to measure your fat percentage

There are many ways to calculate your fat percentage, which can give you slightly different results. I’ll give you three ways to measure your fat content.

Measurement method 1: skin fold Test

Its percentage fat mass can be measured with a cutaneous pincer.

This device measures the thickness of skin folds. The higher your percentage of fat mass, the thicker your skin crease will be.

To know the percentage of body fat using a skin fold clip, it is important to perform the measurement over several days under the same conditions. It is best to do it in the morning after going to the toilet and having a glass of water.

In this way, you will get an average fat percentage, which allows a fairly good accuracy. To accurately measure your percentage of fat using the skin fold forceps, you will need practice. Don’t focus too much on the percentage you see : focus instead on the changes in your fat percentage.

Some additional tips for measuring skin crease :

Take all measures on the right side of your body.

To facilitate the skin fold test, it is important to perform it on dry skin and without lotion.

Do not measure skin crease after physical activity : perspiration and moisture can affect the thickness of the skin

It is better for women not to measure during the menstrual phase : you may get an erroneous measurement

Measurement method N ° 2: hydrostatic weighing

This method is often used to measure the percentage of fat mass of athletes.

It requires immersion in a water tank.

Because bones and muscles are heavier than water, a person with more lean mass will be heavier in water and have a lower fat content. This method allows a precise calculation of the percentage of fat mass.

Measurement method N ° 3: DEXA scan (bi-photonic X-ray absorption))

DEXA scan is considered one of the most accurate methods for measuring body composition.

This device is capable of measuring fat mass, bone mass and lean mass. The disadvantage of this method is that it is quite expensive

 

Fat percentage, a better indicator of health than BMI

Measuring your body fat is the best way to assess your current health. Many people confuse the percentage of body fat with the BMI. However, these are two completely different things. The percentage of fat mass is an indication of the amount of body fat in relation to weight.

 

BMI is the body mass index. This is the numerical expression of the weight / height ratio.

BMI may be very useful in the analysis of large populations, but it is less suitable for assessing excess weight in an individual. For example, a very muscular person may have a high BMI even though they have an ideal fat mass.

Measuring body fat is therefore much better for assessing your health.

 

Why an ideal fat mass is important

Having an ideal fat mass is not only aesthetic: it can also reduce the risk of many diseases. A high percentage of fat mass can lead to hyper-cholesterolemia and increase in blood pressure. In the long run, this significantly increases the risk of stroke or heart disease (source). In addition, in men, a high percentage of fat mass can cause erectile dysfunction.

 

The danger of a low fat percentage

At the other extreme, a percentage of fat that is too low poses a health risk. The human body needs a minimum quantity of fat : it keeps us alive and protects our internal organs. The essential fat content, that is, the percentage of fat required, is about 13% for women and 3% for men.

Low fat mass can lead to underweight and is linked to a number of health problems, including infertility (especially among women).

 

3 Effective Tips to reduce fat mass

Do you have an ideal fat mass ? Great, keep up the good work ! You want to reach a normal fat mass and lose your excess fat? In this case, I have 6 tips to help you lose fat and reach an ideal fat mass, supported by scientific studies.

Tip # 1 : track what you eat and drink

If you want to achieve a normal fat mass quickly, it may be helpful to monitor what you are eating and how much.

Of course, you can do it with feeling, but the best is to use a full diet menu, keep a food diary or take pictures of your food.

You don’t need to do this every day, but it’s wise to keep a food intake journal for a few consecutive days from time to time. You will be more aware of your daily calorie intake and will be able to intervene in time if you notice that you are consuming too many calories.

Scientists agree that people who monitor what they drink and eat weekly are much more likely to achieve their weight loss goals.

You can do this in a simple way by installing a free food journal app on your smartphone that will count calories for you.

Tip # 2 : Train with weights

If you only reduce your calorie intake to lose weight and don’t work out or work out, you will probably lose both muscle and fat.

Loss of muscle mass is a common side effect of weight loss.

Which is really bad, because muscle loss slows down metabolism, which means you burn less calories on the day.

The advantage of bodybuilding is that it can help prevent loss of muscle mass. By exercising your muscles at least twice a week using weight, you will retain most of your muscle mass despite a low-calorie diet. This will make it easier for you to regain a normal fat mass.

Tip # 3: Eat more healthy fats

Good fats are extremely important for the proper functioning of your body and brain.

Good fats include monounsaturated fatty acids (found in avocados, nuts) and omega-3 fatty acids (found in fatty fish and flaxseed).

The research shows that people who eat fish regularly are healthier and have a lower risk of heart disease, depression and dementia.

But in addition to being allies of your health, good fats help you reach a normal fat mass and stay at your target weight.

 

References:

https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2006.277

 

Annual health checks for healthy man

Annual health checks are an important part of good updating health for men of all ages. While screening tests for cancers and other health conditions become more important for older men, an annual physical inspection and general monitoring is recommended for men of all ages.

 

Physical Inspection

An annual physical inspection is important to address any changes or retail risk factors for the disease that men may have.

Obesity is an important risk factor for many health conditions, including diabetes, cardiovascular disease, and cancer. Assessment of a person’s grammage can be done with measures (BMI) of circumference, body mass index and height. There are several diet and lifestyle interventions that can be proposed for people who are overweight or obese.

 

Cholesterol

High blood cholesterol levels may be associated with an increased risk of heart disease and cardiovascular events. Blood tests to measure cholesterol levels should be recommended for all men above the age of 35 on a regular basis. However, some men may need regular monitoring of a younger age if they have other risk factors such as a family history of heart disease, smoking, diabetes, or high blood pressure.

 

Blood pressure

The critical review for hypertension should be done at least once in two years for all men regardless of age. It is estimated that up to one-third of all people in the United States have hypertension, although we are unaware of it because they do not notice symptoms.40

 

Critical review for prostate cancer

Prostate cancer screening should be done annually for men above age 50 with a prostate specific antigen (PSA) blood test and digital rectal examination. Men at high risk of the condition, due to family history, may have to start examining early at 40 or 45 years of age.

 

Colorectal Cancer

The early detection and treatment of colorectal cancer can significantly improve patient outcomes. Screening tests usually begin for men at age 50, although it may recommend early for men with a family history of the condition.

 

Diabetes

As up to one-third of patients with high blood glucose levels do not realize their diabetes, examining for the condition can help find it and reduce the risk of complications.

Early detection of type 2 diabetes in people who are in the pre-diabetes Stage introduces the potential for diet and lifestyle changes before there is a real need for medical claims. In fact, research has shown that examining for pre-diabetes and implementing healthy modifications to follow a diet and exercise can prevent the development of full diabetes.

 

Sexual health

Males who engage in sexual activities without a condom with anyone other than a long-term partner and a monogamous relationship should be advised to be regularly examined for sexually – transmitted infections, such as HIV, gonorrhea, syphilis, and chlamydia.

 

Health checks for men by age

Generally men under the age of 39 should have the following health checks done :

* Blood and urine testing every three years

* Blood pressure Test at least every two years

* Electrocardiogram at age 30

* Sexually transmitted infection test, if required

 

Generally men between the ages of 40 and 49 should perform the following health checks :

Blood and urine testing every two years

* Blood pressure Test at least every two years

* Eye exam every 2-4 years

* Electrocardiogram every four years

* Rectal examination of Digitals as required

* Prostate Specific Antigen blood test as required

* Sexually transmitted infection test, if required

 

Generally men above the age of 50 should have the following health checks :

* Blood and urine testing annually

* Fecal occult blood test every year

* Blood pressure Test at least every two years

* Electrocardiogram every three years

* Eye exam every 2-4 years

* barium double-contrast enema every 5-10 years

* Rectal examination of Digitals as required

* Prostate Specific Antigen blood test, if required

* Sexually transmitted infection test, if required

Further, all men should be informed seek medical advice if they notice any changes or symptoms they are concerned about.

 

References:

https://www.betterhealth.vic.gov.au/health/healthyliving/health-checks-for-men

https://medlineplus.gov/ency/article/007466.htm

 

Are you a healthy man?

Are there any simple to spot signs that show that you are a solid person? Obviously customary medicinal registration by a qualified specialist are basic – s/he will routinely check your circulatory strain, cholesterol, bone thickness, blood science and that’s only the tip of the iceberg, yet imagine a scenario in which you basically need to watch out for your health every day.

Here are some simple to screen, basic yet compelling pointers of precisely how fit a guy you are:

1. Pulse

Your resting pulse (RHR), which is the occasions your heart pulsates every moment while you are very still, is an incredible pointer of your general wellness. Essentially press your file and center fingers against your heartbeat on your wrist or neck, include the quantity of thumps 15 seconds and increase by four.

While it shifts with age, a RHR of around 70 to 75 shows great health despite the fact that anything somewhere in the range of 60 and 100 is commonly viewed as typical for grown-ups. Likewise, a respiratory rate of around 16 to 20 breaths for each moment is typical for fit adults. This numbers are as recommended by world health organization

2. Fingernails

Try not to stress, we won’t send you off for a pedicure. Essentially taking a gander at your fingernails will give you a decent sign of your general health . They ought to be firm, pink and smooth. Try not to stress over a couple of shady fixes or edges running from the fingernail skin towards the fingertip, yet keep a post for fragile nails, ones that bend upwards in a spoon-like way and ones with flat sections, edges and spaces running from side to side.

3. Hair

Gleaming hair is great, while dull, fragile, dead and silver hair might be an indication of a less than stellar eating routine.

Peruse more: 13 things your body is attempting to let you know

4. Skin

Sound skin is versatile, in spite of the fact that it loses a portion of its bob as you get more seasoned. Squeeze the skin on the back of your hand. It should come back to its ordinary state rapidly. On the off chance that it doesn’t, you may experience the ill effects of drying out. Likewise search for a misfortune in skin shading tending towards the dim as a conceivable marker for not exactly consummate health .

5. Pee

It probably won’t have jumped out at you, however your pee may uncover critical hints about your prosperity. In a perfect world, it ought to be light yellow in shading, however that truly relies upon how much water you drink – if it’s as dark colored as frosted tea you’re most likely to some degree got dried out. Keep an eye (and nose) out for any significant changes in scent and shading which you can’t accommodate with whatever sustenance, dietary enhancements or medication you’ve been devouring. A rosy shading and a strange smell ought to send you to your GP for a counsel.

Discussing human effluents, you should make a propensity for observing your number twos too! A decent stool, demonstrative of a solid stomach related framework, is delicate, simple to pass, torpedo-formed and mid-darker in shading. Remembering what you’ve been eating, keep an eye out for changes in normality, consistency and shading. Extremely dim, exceptionally pale, dim and brilliant red are cautioning signs.

Peruse more: 15 things you didn’t think about pee

6. Semen

And keeping in mind that we’re on organic liquids, when in doubt of thumb, a solid man ought to normally discharge somewhere in the range of 2 to 5ml of semen, which ought to be dark or white and, well … sticky. Anything excessively runny, tinged with blood or not exactly a decent teaspoon full all the time should raise concern.

healthy Tongue

7. Tongue

A solid tongue ought to be warm, pinkish in shading and not excessively smooth, pale or yellowish.

8. Weight record

A weight record (BMI) of somewhere in the range of 18 and 25 is commonly viewed as solid, yet on the off chance that you are particularly strong or normally thin, it might be higher or bring down individually. Utilize our helpful BMI adding machine to ascertain you individual rating.

9. Generally wellness

As a solid grown-up, you ought to have the capacity to stroll up the stairs at work and convey your foodstuffs from your vehicle to your kitchen without exorbitant huffing and puffing or falling into a stack on the floor. You ought to figure out how to walk a mile (1.61 kilometers) in 15 minutes.