It is a compelling fact that our health and the ability to maintain it is more dependent on our lifestyle than our genes. Hence, developing a lifestyle that nurtures your physical and mental well-being is crucial to maintain your health. We’ll look at simple, everyday tips recommended by Dr. Abhijit Gokhale, Urological Surgeon in Pune, that men of all ages can implement to live richer and more fulfilling lives.
Eat a Well-Balanced Diet
As obvious as this fact is, it is the most overlooked aspect when it comes to our everyday eating habits. Human beings need to consume a wide variety of foods to get the necessary nutrients for maintaining health, vitality, and general well-being.
An imbalanced diet involving disproportionate amounts of fats, sugars, and high-energy foods are the seeds of future ailments. Such habits when continued over time compound the issues and may lead to permanent damage.
A diet that involves a proper amount of fruits, vegetables along with dietary fibers like whole grains is a well-balanced diet. The diet may vary according to your geography, lifestyle, tastes, and the locally available foods but the constituents that make a balanced diet are the same everywhere.
Maintain a healthy weight
According to a survey conducted by India World Atlas, around 3.7 crores of men are overweight in India. Obesity or being overweight can significantly increase your chances of suffering from a stroke, heart-related diseases, diabetes, high blood pressure, etc. It is crucial to exercise regularly and maintaining a healthy diet to remain active and fit. Checking your BMI every 3/6 months can motivate you to stay in shape.
Being proactive and exercising daily is the best thing you can do to remain healthy and free from diseases. According to World Health Organization, men between 18-65 years old should do 150-300 minutes of moderate-intense aerobic physical activity.
If this is not possible in your hectic life daily, at least 75-150 minutes of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity activity throughout the week is recommended.
Stop consuming tobacco
Smoking is not only a leading cause of respiratory diseases like lung cancer, pneumonia, asthma, etc but also unhealthy consumption levels may lead to addiction. Also, avoid passive smoking as best as you can.
Take Cold Showers
Taking cold showers not only increases your blood circulation but also leads to weight loss when done for an extended period of time. It wakes you up and getting one after a workout is known to reduce muscle soreness. Moreover, US Navy Seals take a cold shower during their training to squeeze out the lactic acid to feel better and be ready for the next day.
Drink enough water
Staying hydrated helps the functioning of your body and mind well. It carries all the nutrients and oxygen to every cell in the body and flushes out the unnecessary bacteria from the bladder. It also aids the digestion process and stabilizes the heartbeat. According to a study conducted by Harvard in 2020, there is no one size fits all when it comes to the amount of drinking water, but the daily four-to-six cup rule is for generally healthy people.
Avoid consuming alcohol
Consumption of alcohol regularly may lead to life-threatening diseases and be fatal in extreme cases. It reduces the inherent ability in our bodies to fight bacteria’s and diseases thereby leading to increased risk for contracting serious illnesses. A common fact about consuming alcohol is its impact on the liver as it kills some of the cells every time it passes through it and over time the liver may lose its ability to regenerate cells. So, it is recommended by the Centre for Diseases Control and Prevention (CDC) to consume not more than 2 drinks a day for men.
Reduce your stress
Balance your family and work obligations separately. It is essential to maintain your physical and mental well-being. It is estimated that upwards of 6 million men report struggling with depression, while over 3 million men report struggling with anxiety. Accordingly, mental health is crucially important, but many men, due to the associated stigma, are afraid to discuss their emotional well-being. Discussing your issues and spending quality time with your loved ones is known to reduce stress. Enrolling yourself in community service can make a deeper emotional connection with your society and help you live a fuller life
Get enough sleep
Lack of proper sleep can affect your health and well-being. Check with your doctor if you think you have a serious problem regarding sleep. Sleep apnea is a common problem in which your breathing stops briefly, which can lead to certain health problems and accidents. For adults, 7-9 hours of sleep every night is recommended to function at an optimum level.
Annual health checkups
Annual health checkups with your practitioner can help you to be proactive in preparing yourself for diseases you may acquire. It can alert you to the hereditary symptoms in your family and the preventive actions you should take to be free from them.
About Dr. Abhijit Gokhale
Dr. Abhijit Gokhale, Urological Surgeon in Pune – M.S (General Surgery); DNB (Urology) is a Urologist, Andrologist, and Urological Surgeon in Shivajinagar, Pune and has experience of over 20 years in the field of Urology. Dr. Abhijit Gokhale practices at Sanjeevan Surgery in Shivajinagar, Pune. He has successfully completed MBBS in 1988 and MS – General Surgery in 1993 from the distinguished B.J. Medical College, Pune as well as DNB – Urology/Genito – Urinary Surgery from National Board of Examination in 2000.
He is a member of the Urological Society of India (USI), Urology Society of Pune, Pune Surgical Society, and Indian Medical Association (IMA).
To know more about Dr. Abhijit Gokhale and his services, please visit Dr. Abhijit Gokhale.
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