BECOME A BETTER MAN – (MAN AND HIS FOOD) – PART 1


GOOD NUTRITION IS AN IMPORTANT PART OF LEADING A HEALTHY LIFESTYLE.

A healthy habit is any behaviour that benefits your physical, mental, and emotional health and ultimately, you are what you eat. Your diet combined with physical activity can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases like heart disease and cancer and promote your overall health. These habits improve your overall well-being and make you feel good. Healthy habits are hard to develop and often require changing your mindset but the impact can be far-reaching, regardless of your age, sex, or physical ability. You won’t change your mindset and behaviour overnight, so be patient and take it one day at a time.

These include:

  1. Balanced diet
  2. Regular exercise
  3. Good night sleep
  4. Regular medical check-up
  5. Lots of water intake

Benefits of a Healthy Lifestyle

  1. CONTROLS WEIGHT

Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy weight. Even if you’re not trying to lose weight, regular exercise can improve cardiovascular health, boost your immune system, and increase your energy level.

Easy examples:

  1. Plan for moderate physical activity every week by adopting simple ways to increase activity throughout the day like walking instead of driving, take the stairs instead of the elevator, and pacing while you are talking on the phone.
  2. Eating a balanced, calorie managed diet can also help control weight like starting the day with a healthy breakfast would save you running to get fast food before lunch. In fact, skipping breakfast can raise your blood sugar, which increases fat storage.

2. IMPROVES MOOD

Doing right by your body pays off for your mind as well as physical activity stimulates the production of endorphins, the brain chemicals that leave you feeling happier and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique which will boost your confidence and self-esteem, decrease stress and improved cognitive function.

Making social connections is another healthy habit that leads to better mental health. Don’t isolate yourself. Spend time with family or friends on a regular basis and if there is physical distance between you and loved ones, use technology to stay connected.

  1. COMBATS DISEASES

Healthy habits help prevent certain health conditions, such as heart disease, stroke, and high blood pressure. If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases. Regular physical activity and proper diet can also prevent or help you manage a wide range of health problems, including:

  1. BOOSTS ENERGY

When you eat a balanced diet your body receives the fuel it needs to manage your energy level while regular physical exercise improves muscle strength and boosts endurance, giving you more energy and helps you fall asleep faster and get deeper sleep.

  1. IMPROVES LONGEVITY

When you practice healthy habits, you boost your chances of a longer life. The American Council on Exercise reported on an eight-year study of 13,000 people. The study showed that those who walked just 30 minutes each day significantly reduced their chances of dying prematurely.

THE BEST AND WORST FOOD A MAN CAN EAT

GROUP A – Eat as often as you like

Bananas – (Eat as often as you like)

Bananas help to restore the potassium that drunken, dehydrated cells need to fight a hangover. It is called the morning-after fruit.

Citrus – (Eat as often as you like)

Eat oranges and grapefruits, and someday your knees and elbows will thank you. Rich in Vitamin C and appear to lower the risk of some degenerative joint conditions.

High Fibre Cereals – (Eat as often as you like)

Studies show that guys who eat bran cereal frequently are happier, more alert, and have greater energy levels than guys who don’t. Oatmeal is just as powerful, drastically increasing the supply of fuel to working muscles.

Tomatoes – (Eat as often as like)

Tomatoes are one of the best vegetables you can eat. It comes with 35 calories and 40 percent of your daily vitamin C apiece plus loads of cancer-fighting lycopene in every bite

Chicken – (eat as often as you like)

Chicken is one of the best muscle foods on legs. At 27 g of protein per skin-and-boneless 3-oz breast,

Spinach – (Eat as often as you like)

The iron in spinach is spackle for your sinew, helping to rebuild the muscle tissue that strength training tears down.

Apples – (Eat as often as you like)

An apple a day could keep a hacking cough away. Studies show that apples help to counteract damage from inhaled cigarette smoke.

Turkey – (Eat as often as you like)

Turkey helps to recover lost zinc from weeing after a lot of alcoholic consumption. Loss of zinc causes testosterone levels to plunge.

Berries – (Eat as often as you like)

The compounds in fresh berries work like Drano, inhibiting the build-up of “bad” LDL cholesterol in your pipes.

Fish – (Eat as often as you like)

Make it your goal to eat broiled or baked fish at least once weekly. Compared to once-monthly fish eaters, you’ll be 28% less likely to suffer an irregular heartbeat.
Broccoli – (Eat as often as you like)
Every stalk of crunchy green broccoli contains hundreds of compounds called indoles and the isothiocyanates-the nutritional equivalent of Teflon against illness and disease.

Beans – (Eat as often as you like)

The “un-song hero” of food. Beans are the rich supplier of antioxidants that help to keep you from ageing. Although all beans are good, black beans are the most potent antioxidant source.

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BECOME A BETTER MAN – GET A MEDICAL CHECK-UP


Men are reluctant to pay a visit to the man in the white coat.

Chances are you get your car tuned regularly, never skip an oil change, and keep it buffed and polished till it sparkles.

But are you taking such good care of yourself?

Our busy lives and work schedules often prevent us from seeking routine preventive medical care. But preventive medicine is cost-effective and reduces the risk of illness and disease. A stitch in time saves NINE. More than half of the men in the United States have not been to see a doctor in the past year and 55% of men admit that they are reluctant to visit the doctor. Hence, men tend to die earlier than women and are more likely to die from eight out of the ten top causes of death than women – when most of them are curable if detected early.

Reasons why men don’t visit the doctor on a regular basis.

  1. One reason is that going to the doctor is just too inconvenient.
  2. Another reason is that we’ve been socialised since childhood to believe that being a man means sucking it up when you have an illness or injury. Going to the doctor for some men means admitting that you’re weak and defeated, and, thus, unmanly.
  3. Men view the doctor as someone we only visit when something’s wrong with us. We don’t see going to the doctor as a way to prevent health problems before they start.
  4. Finally, some men are nervous about going to the doctor because they are afraid the doctor may find something wrong. But while being diagnosed with something wrong isn’t very fun, it’s still better than dying from lack or late diagnosis

4 Reasons to Get Regular Physical Medical Check-up

  1. Prevent health problems.

Medicine is not just geared towards treating health problems, it is also to prevent them. More and more doctors are focusing on preventing their patients’ health problems before they start. By getting a regular exam, you can nip your health problems in the bud.

  • If your doctor spots a funky looking mole, it can be removed before you have problems with skin cancer.
  • If he notices that your blood pressure is too high, he can suggest a diet and fitness plan to help reduce it before you have a heart attack.
  • If your family has a history of certain diseases or health problems, your doctor can give you guidance on how you can reduce your risk of suffering those ailments.
  1. Save money.

If a doctor can nip a problem in the bud before it gets serious, you’ll save a lot of money on medical bills down the road – especially if you are responsible for your medical bills.

  1. Establish baselines.

Getting a physical medical examination will

  • Establish baselines for things like your weight, blood pressure, and cholesterol and help your doctor gauge your health’s subsequent progression or regression and advise you on steps to take to correct the anomalies
  1. Develop a relationship with your doctor.

Because men don’t see the doctor regularly, we often don’t have a doctor with whom we’ve developed a trusting relationship. But having a doctor that you can trust can ensure that you get the best care possible.

How Often Should You Get a Physical Medical Examination?

If you’re in your 2o’s… every five years.

If you’re in your 30’s… every three years.

If you’re in your 40’s… every two years.

50 and above, every year

The 10 tests you can do at home

The Men’s Health Forum recommends the following checks which can indicate a possible problem but if you are worried see your GP.

  1. Tummy

If your waist is more than 37 inches you’re getting into the obese range and risking heart disease and diabetes. Reduce risk by weight loss and exercise; even a brisk 15-minute daily walk will help.

  1. Testicles

Examine your testicles once a month for lumps or changes. If you notice any visit your GP. This is the most common cancer among men between 20 and 35 but any age can fall foul. It’s curable in more than 90 per cent of cases if caught early.

  1. Behaviour

Look at your behaviour honestly. Are you drinking too much, have a short fuse, think about suicide? Depression is grossly under-diagnosed among men because it’s difficult to talk about. Visit your GP or talk to the Samaritans.

  1. Nails

If your nails are very pale under the beds (they should be pink) and the creases in your hands are pale, you may be anaemic. Sufferers tend to be pale and lethargic. It can be a sign of something more serious, such as cancer of the bowel, stomach or blood.

  1. Diabetes awareness

Diabetes, a lack of insulin, prevents the body metabolising sugars and can have serious complications, including kidney failure, blindness, heart disease and amputations. A combination of increased thirst, tiredness, thrush infections and weight gain, see your GP.

  1. Moles

Check your moles and report any changes in size or shape including bleeding, crusting, itching or inflammation. Melanoma accounts for three out of four deaths from the skin disease and has doubled over the last 15 years.

  1. Waterworks

Monitor visits to the loo at night and any trouble passing water or blood in the urine. This may be a sign of an enlarged prostate. Prostate cancer can be detected with simple tests, yet claims the lives of 10,000 men a year, mostly the over 45s.

  1. Penis

Look for discharge, discolouration or small growths. Sexually-transmitted diseases are increasing, including hepatitis, HIV, chlamydia, gonorrhoea and syphilis.

  1. Bowels

Look for changes in your bowel habits. If you have constipation, then diarrhoea and/or blood in your stools see your GP. The symptoms can indicate a disease such as piles, colitis, Crohn’s or bowel cancer – the third most common cancer in men.

  1. Blood pressure

Have your blood pressure checked every three years if under 40, then annually. Hypertension (high blood pressure) is the main cause of heart disease. Symptoms include tunnel vision and blood in your urine. Men can mistake cardiac pain for indigestion. If indigestion remedies don’t work or the pain appears with exercise or you feel sick, it could be your heart.

 

 

BECOME A BETTER MAN – (PLAY)


“We don’t stop playing because we grow old; we grow old because we stop playing.”George Bernard Shaw

 When was the last time you played just for playing sake?

For most people, the answer to that question will be “not since I was a little child”. Adults around the world are flocking to the playgrounds of their childhoods in search of relaxation and release. Not surprisingly, an entire cottage industry has subsequently sprouted up to help them satiate their inner child.

  • In Brooklyn, an adult preschoollets office workers and executives participate in arts and crafts, and re-enact schoolyard favourites like “show and tell.”
  • In the United Kingdom, a design studio opened a ball pitjust for grown-ups
  • While laughter clubsin India offer a form of both spiritual and physical exercise for disgruntled citizens.
  • And recently, the two best-selling books on Amazon were “adult colouring books

Research has shown that people of all ages benefit from unstructured play time as a respite from the grind of daily life. Play can relieve stress, boost creativity, improve brain function, and improve our relationships with other people by fostering trust with others  and a lack of play time is seen as a major health obstacle for children and adult. Playing is on the decline  and that has negative consequences for kids and adults alike. For instance, since about 1955, children’s free play has been in continuous decline, partly because adults have exerted ever-increasing control over children’s activities, and over the same period that play has declined, the mental health of children and adolescents has also declined. So, by abandoning play, we’re abandoning an important part of ourselves. Play isn’t just important for kids,  it’s beneficial to our society. It’s time for adults to take it seriously, both for their sake and for their children.

There are three main characteristics that must be met:

  1. It’s voluntary in the sense that you’re not obligated to do it.
  2. It’s flexible and can be changed or manipulated, like Play-Doh for your life.
  3. It is enjoyable and fun.

When you think about it, there’s not enough of enjoyment and joy in our lives these days because:

  • It’s a problem of our modern, work-obsessed society:
  • We’ve lost play in the hustle and bustle of our lives.
  • We spend our time between our jobs, our kids, being on Twitter and Facebook to catch the current trends.

Why is play so important for childhood development?

  • First, play doesn’t have consequences in the same way that real life does:
  • When we want to blow off steam, this is the way we do it without having trouble.
  • Play is how children explore the world around them and themselves.
  • It helps give children the capacity to make decisions, to solve problems, to build and experiment and transform.
  • More generally, for both children and adults, it really gives us a chance to build our imagination.

It is during playing that the fantastic becomes real, the real becomes fantastic and we can try out a new hypothesis without consequence.

This one thing that we’ve lost in our society is the understanding that exploration, understanding, and creative thinking is what got us to where we are, that’s how we invented the car and the air plane. It’s because we had people who weren’t afraid to try out ideas and fail along the way and have the grit to stick with it — and learning that comes from play.

Does this change as we get older?

Play matters, no matter how old you are. The only thing that has changed is the stigma. We associate play with childhood, and therefore associate playing with childishness. Think about the world we live in, you’re supposed to answer your emails within 30 seconds, or you’re considered negligent. If somebody asks “How are you?” the appropriate answer is “busy.” It also doesn’t help that we basically have a sedentary nation. Some say sitting is the new cancer. We’re not an active nation anymore. People do better when they’re acting and moving rather than just sitting and staring. A lot of play has become centred on screens. Technology has taken over a lot of our loose attention. It is part of the sitting phenomenon, we are constantly facing a screen.

The Benefits of Play for Adults

By giving yourself permission to play with the joyful abandonment of childhood, you can reap the myriad of health benefits throughout life such as:

  • Relieve stress
  • Improve brain function
  • Stimulate the mind and boost creativity
  • Improve relationships and your connection to others.
  • Keep you feeling young and energetic

“THE DEFINITION OF ADULT DOES NOT STATE YOU CANNOT PLAY ANYMORE, AND THE DEFINITION OF PLAY DOES NOT STATE IT IS ONLY FOR CHILDREN.”