percent of calories should come from
saturated fats), cholesterol, and salt,
and packed with fresh fruits and vegetables
(two cups of fruit per day; three
cups of vegetables per day for men up
to age 50 and two and a half cups for
men aged 51 and over), whole grains
and fiber can help improve your
health, prevent heart disease, diabetes
and certain cancers.
Get moving. Try to
get 30 minutes of
moderate physical
activity on most days
of the week. Taking
a walk, jogging,
swimming and
mowing the lawn all
count. But don't be a
weekend sports warrior.
Start slowly and
Research shows that
even short bursts of
physical activity—as
few as 10 minutes
of intense activity
several times a day—
can help men improve
their health.
gradually build up if
you aren't normally
active. No time? Research shows that
even short bursts of physical activity—
as few as 10 minutes of intense
activity several times a day—can help
men improve their health. Talk to
your doctor about the right exercise
program for you.
Drink alcohol in moderation. If you
drink alcohol, limit your consumption
to no more than two drinks per
day. (One drink equals one 12-ounce
bottle of beer or wine cooler, one fourounce
glass of wine or 1 1⁄2 ounces of
80-proof distilled spirits.)
Don't use tobacco. Tobacco smoke
contains more than 4,000 chemicals
and is a known cause of cancer.
Smoking also increases the likelihood
of high blood pressure, heart disease,
lung problems and other health
problems.
If you think chewing tobacco is safer,
think again. Not only is chewing
tobacco a known cause of cancer
(carcinogen), it also contributes to
gum disease and tooth loss and may
be linked to fertility
problems. And,
few could argue
that chewing and
spitting is attractive
to a partner. If you
smoke or chew,
talk to your health
care professional
about ways to quit.
Consider nicotine
replacement therapy
products that
include self-help
programs, if appropriate.
Learn to manage stress. Many men
define themselves by their careers,
which can raise stress levels. Over
time, stress can take a toll on your
emotional and physical health. Notice
early warning signs of stress, such
as irritability, tension in your shoulders
and neck, grinding your teeth
or clenching your hands into fists,
and find healthy ways to de-stress
(for example, exercise, meditation,
massage).
Talk to family and friends about how
they can help you integrate these tips
into your everyday life and stick with
them.
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