If you are a man, there are many easy preventative measures that you can take to protect your health. Here are 10 preventative health care tips for men.
1. Use sunscreen. One of the easiest preventative health care steps that you can take to protect your skin from cancer is to use sunscreen with a sun protective factor of at least 15 whenever you are going to be in the sun. Apply sunscreen liberally at least a half hour before going outside and reapply it frequently (every two to three hours) as long as you are in the sun.
2. Wear a hat. For added protection from the sun always wear a hat with an all-around brim when you are outside. One good choice for men is L.L. Bean’s tropicwear outback hat, which has an ultraviolet protection factor (UPF) of 50 + (www.llbean.com).
3. Eat more fruits and vegetables. The Centers for Disease Control (CDC) recommends that men eat at least five to nine services of fruits and vegetables a day. You can easily bump up your intake of these nutritious foods by added a banana to your breakfast cereal, eating an apple with your lunch, drinking a smoothie as a snack, and noshing on raw vegetables like carrots and celery.
4. Limit fast food meals. Try to limit fast food meals to one or two a week. If, because of your schedule or job, you find that impossible to do, take advantage of the healthier selections, like salads, that most fast food restaurants now offer. Just don’t counteract your good intentions by drenching your salad with dressing or pairing it with fries or a milkshake.
5. Get a health checkup. Many men avoid going to the doctor. If you are one of them and, as a result, it has been many years since your last checkup, don’t put it off this important preventative health measure any longer. A checkup can identify health risk factors like high blood pressure, high cholesterol and diabetes early when they can most effectively be treated.
6. Exercise regularly. Try to get at least 30 minutes of heart-healthy aerobic exercise four or five days a week. Supplement it with weight training. Or take up yoga, which is not only a great exercise regimen but a stress reducer as well (see item 10 below).
7. If you are 50 or older, get a colonoscopy. A colonoscopy is the gold standard for identifying colon cancer early (or finding pre-cancerous colon polyps) when it is highly treatable.
8. Get enough sleep. Getting too little sleep has been shown to increase the risk of numerous health problems, including obesity, diabetes and heart attack. In addition, it hampers the immune system, making you more susceptible to infections like colds and the flu, and reduces productivity.
9. Always wear your seat belt when riding in a car and don’t talk on your cell phone or text message while driving. Wearing a seat belt is one of the easiest and best health preventative measures that you can take to protect yourself in an auto accident. Also, inattention is the culprit in many accidents, so staying fully focused on your driving can help you to avoid an accident in the first place.
10. Take steps to reduce stress. High levels of stress, especially if it is chronic over an extended period, can have significant negative effects on health. Among other things, it has been shown to compromise the immune system; exacerbate asthma; and cause headaches, backaches and migraines. While stress can’t be avoided, try to identify strategies to avoid it when you can and take steps, like exercising or meditating, to lessen its effects on your health.
www.gosanangelo.com, Sleep loss can affect health: Health: gosanangelo.com