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Self Care Health Tips For Men

 Self Care Health Tips For Men



Fill Your Body's Needs With Good Food


* Drink water or unsweetened beverages instead of sugary drinks.


*Pay attention to portion sizes, especially when eating away from home.


* Limit calorie-rich foods, Eat less high-fat foods.


*Fill your plate with whole grains, fruits and vegetables.


*Limit fast food, breakfast.


Do more exercise


*Develop your daily workout plan.


* Increase exercise by 30 minutes every day, five or more days a week.


*Choose an activity you enjoy, Do stretching, aerobics, and strength building exercises.





Balance Your Life


*Learn to say “no.” Recognize the stressors in your life.


*Think positive, Accept that changes occur with age.


* Pursue hobbies, Make time for yourself and family.


*Check for heart disease, diabetes, prostate and colon cancer.


* Get regular dental and eye exams.


* Maintain a healthy weight.





Know some sizes in your body


*High blood pressure is 140/90 mm Hg or more.


*Desired blood cholesterol is below 200 mg/dl.


* Body fat should be 12 percent to 22 percent.


*A blood glucose of 110 to 126 mg/dl indicates a high risk of developing diabetes.








Tips To Improve Your Bone Health


With proper nutrition, physical activity, as well as regular check-ups and checkups, Indonesians can have strong bones and live longer and healthier lives. Here's how.


Eat foods rich in calcium and vitamin D.


Calcium and vitamin D are important for your bone health. Learn about foods that are naturally high in calcium and vitamin D. Eat a balanced diet with a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products. Sunlight is also a good source of vitamin D. If you're not getting enough calcium and vitamin D in your diet, supplements can help.


Eat foods that are high in calcium.


Milk, yogurt, cheese, canned salmon with bones, broccoli, canned sardines, and fortified foods such as fruit juices, cereals, breads, and soy products are excellent sources of calcium.


Be physically active every day.


Many types of physical activity contribute to bone health and also improve balance, coordination, and muscle strength. At least 30 minutes a day for weight-bearing and strengthening physical activity is recommended for adults, and 60 minutes a day for children.


Maintain a healthy weight throughout your life.


Being thin increases the risk of bone loss and fractures.


Protect yourself from falling.


Fractures are often caused by falls. Protect your bones, especially if you are over 60. Have your eyesight checked. Make your home safer by removing items that might trip you up, ensuring that you have adequate lighting, wearing shoes with good support, and installing handrails.





The Basics for Practicing Every Day


There are 7 basics that must be practiced daily to maintain good health.


1. Start your day with twenty minutes of Yoga or Pilates.


2. Get Sunshine:


That's right. Half an hour of good skin exposure to the sun can revive the body.


3. Before drinking coffee in the morning, drink a glass of water:


Keep a steady supply of water on your desk. This will help minimize the negative anxiety that coffee can give you.


4. Exercise:


Try to take 15 to 20 minutes each day to move your body, such as climbing stairs, walking your dog, parking your car further from the office building, taking an aerobics dance class, etc. Anything that moves your limbs is not only a fitness tool, it's a stress reliever too.


5. Avoid Fatty Foods:

Avoid fatty foods such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, spare ribs and sausage).


6. Reduce Stress:


Improve your time management and organization skills, relax and breathe deeply, take more breaks from your work, relax, don't sweat the small stuff, meditate, sleep more.


7. Pollution Protection:


If you live in a polluted environment, try to avoid smoke-filled spaces, high-traffic areas, breathing road fumes, and exercising near busy places.

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