The average American worker is more stressed and unhealthier than ever in this hectic day and age, working closer to 50 hours a week than 40. The days are filled with job responsibilities and obligations to family. Men, in particular, are prone to neglect their health as they focus on other issues.
Step 1
Integrate healthy eating habits into your lifestyle. Follow general nutritional guidelines to improve your health. A sensible nutrition plan can help increase your energy, lower your blood pressure and prevent disease. Restrict your calorie intake to lower your body fat composition. Eat smaller meals throughout the day to sustain blood sugar levels and increase your metabolic rate. Avoid refined foods and ones that are high in sugar.
Step 2
Limit your dietary fat consumption. Fat contains more than twice as many calories (9 kilocalories versus 4 kilocalories) than the other macronutrients of protein and carbohydrates. Saturated fat is especially unhealthy for you and can increase your cholesterol levels. Select low-fat sources by reading the food label. Wholesome foods include whole-grains (such as wheat bread and oatmeal), vegetables (green beans and broccoli), fruits (apples, berries), low-fat meats (chicken, turkey) and low-fat diary (cottage cheese, skim milk). Some fat intake is important to your health. Good unsaturated sources to include are mixed nuts, peanut butter, avocados and salmon.
Step 3
Exercise consistently. Going on a 15-minute walk each day might be the one thing that prevents you from a heart attack or even depression. The key is to exercise on a regular basis. Men often approach things "all or nothing" and are "gung ho" when beginning a workout program. But you do not need to exercise six days a week and two hours each day to improve your health and see physical changes. What happens is that you become burnt out and frustrated. Exercising in moderation is a more realistic and practical approach for the long run. Make it a goal to exercise three to five times a week for 30 to 60 minutes.
Step 4
Give yourself a break by finding a hobby. Make time to relax. Do not drive yourself so hard day in and day out. Men often suppress stress with temporary outlets such as smoking cigarettes, eating more french fries or drinking beer. These activities are obviously detrimental to your health. Pursue a hobby that takes your mind off the daily aggravations. Your body needs rest and relaxation. Taking a weekend getaway can also help to recharge your batteries.
References
- The Complete Book of Men's Health: The Definitive, Illustrated Guide to Healthy Living, Exercise and Sex; Mitchell Beazley; 1999.
- Prescription for Nutritional Healing; Phyllis Balch; 2000.
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