June is here and we are excited to celebrate Men’s Health Month. We all know that men are not the first to suggest a doctor’s visit. From flu-like symptoms to a bad back, it seems they always push through no matter what their bodies are dealing with. We applaud them for being so tough, but ultimately, we want them to stay as healthy as possible. As time goes on, it may be important to make sure they pay a visit to their doctor. Here are four simple things that they can do each day to improve their health.
Fruits and Vegetables
The quickest way to improve health starts with diet. The body needs fruits and vegetables to get vitamins, antioxidants, and minerals, all of which help to fight off diseases. Kale is a super-food that can take your body to the next level. It acts as an anti-inflammatory, detoxifies your body, and can even lower the risk of some cancers. Some consider it's taste bitter if not cooked, but there are several ways to work with it. Here is a recipe to help you include kale into your meal combining with collard greens. If you are not a fan of the taste of kale, trying blending kale into your smoothies in the morning. Chocolate and banana when mixed, can pretty much cover up anything as far as taste! Watermelon is a fruit packed with health benefits. It is made of 92 percent water and loaded with vitamins A, B6, and C. Being fat-free and only 40 calories per cup, it is perfect for summer.
Exercise is a great way to improve your health and lower health risks. Physical activity plays a role in weight management, improves cholesterol levels and enhances insulin sensitivity. In addition, your brain releases endorphins when working out that can help lower stress and make you happier. It can boost energy levels and increase confidence. Getting exercise has you winning all over the place.
Feeling The Blues
According to American Psychological Association, 9% of men in the United States have feelings of depression and anxiety on a daily basis. 30% of men will experience some kind of depression in their lifetime. Of those men, one in three take medication for these feelings. These are conditions that should be taken very seriously, seeking the help of a professional. For lesser, everyday stresses, there are some things we recommend trying, to improve your mood. Talking with someone close to you a great start. Another simple way to clear your head and gain clarity is a simple meditation. Calm is an app that you can use on your smartphone. It offers short, five to twenty-minute meditations that improve sleep, relieve anxiety, and lower stress levels. Meditating helps to promote mindfulness, which is crucial for being self-aware and puts your brain back on track. Here are some other relaxing apps that will help you improve your mood.
Everyone needs sleep. Men need on average of 7-8 hours to be most productive and really get all the health benefits of a great night of shut eye. Setting the thermostat between 68 - 71 degrees (f) can ensure you do not wake up shivering or sweating in the middle of the night. Don’t consume any caffeine after 2pm, this will give you enough time for it to be out of your system. Make sure to talk to the person you share the bed with to figure out the best sleeping style and pattern. Lastly, get rid of those snooze alarms. You are not getting the sleep that you need at that point to be rested. Focus on getting a proper breakfast or taking a shower before you add on just twenty more minutes. Sleep is crucial for everyone to live their best life. Make sure you find the time for it!
Photo credit: myfitstation.com
These are small, simple changes that can have a big impact. Let Men’s Health Month be the reminder to set up any health appointments that you have been putting off. From the dentist, to the eye doctor, to getting a physical, it is always better to take care of your body than to wait until it’s too late. You only have one body and it is important to take care of it! Take care of yourself and the others around you.
Written by: Landon Harris, for hims, a wellness company