Four health tips for men from nutritionist
Illustrative photo (Freepik)
Compared to women, men typically smoke, abuse alcohol, choose unhealthy foods, and avoid regular doctor visits much more frequently. Many are also reluctant to exercise or go to the gym. But it is crucial to take care of one’s health.
Dietitian Oleh Shvets shares advice on how men can maintain their health.
Focus on nutrition and active lifestyle
Healthy eating and regular physical activity help control blood pressure, blood sugar, cholesterol levels, and weight, reducing the risk of diseases such as type 2 diabetes and cardiovascular conditions.
In terms of diet, it is recommended to increase the intake of fresh fruits, vegetables, whole grains, legumes, seeds, nuts, lean proteins, and dairy products. It’s advisable to reduce the consumption of salt, added sugars, and saturated fats.
For physical activity, an optimal goal is to engage in over 150 minutes of moderate-intensity aerobic exercises weekly, such as brisk walking. Include strength training twice a week to build muscle.
Even small changes can have a significant impact: take the stairs instead of the elevator, choose vegetables over fried potatoes, and drink water instead of sugary drinks. Invite friends or family to join in physical activities — play basketball or go biking together.
Abandon harmful habits
If you consume alcohol, limit the amount. Men are advised to have no more than two drinks a day, equivalent to 0.33 liters of beer, 150 ml of wine, or 40 ml of spirits. If you smoke, find the motivation to quit. Seek support from loved ones or consult a specialist.
Learn your family medical history
Talk to family members to learn about hereditary diseases. This will help you and your doctor better assess health risks.
Undergo screenings and vaccinations
Don’t visit the doctor only when you’re sick. Regular medical exams help detect diseases at early stages. An annual screening, including blood tests, ultrasound, and others, is recommended. Screenings, depending on age and medical history, can include checks for high blood pressure, diabetes, cholesterol levels, mental health, and cancer.
To stay healthy, vaccinations are also important, such as the annual flu shot. Make regular preventive doctor visits a habit — these are largely covered under the state medical guarantee program. If you already have a condition, treat it promptly, and seek a second opinion from another specialist if necessary.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
