Wouldn't it be great to be able to live until your 90? Or maybe even to 100 years old? How about 110? Over time humans have increased their life expectancy through innovation and learning about what fuels our body. One of my favorite books the Rational Optimist speaks about how life as we know has continued to become progressive human beings. According to the CDC the average male lives to about 73 years old, trailing women who have a longer life expectancy by about 5%. Below lies a few action steps for men to live longer and healthier lives.
There are several lifestyle factors that can potentially contribute to increased life expectancy in men. While individual circumstances and genetics play a role, here are some general tips that may help improve overall health and longevity:
Maintain a Healthy Diet: Follow a balanced and nutritious diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Men should be consuming over 30-38 grams fiber. Increasing fiber is a major key to keeping things moving regularly. Limit the intake of processed foods, sugary drinks, and excessive amounts of salt and saturated fats. Did you know that individuals with higher income consume less processed foods, and have a healthier diet?
Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Incorporate strength training exercises to improve muscle strength and bone density. Regular physical activity can help maintain a healthy weight, reduce the risk of chronic diseases, and enhance overall well-being. I believe our bodies function best when regularly put in motion.
Don't Smoke or Quit Smoking: Smoking is a significant risk factor for numerous health conditions, including heart disease, cancer, and respiratory problems. Quitting smoking or avoiding it altogether can have a positive impact on health and potentially increase life expectancy.
Limit Alcohol Consumption: Excessive alcohol consumption can lead to various health problems, including liver disease, heart disease, and certain cancers. It is advised to limit alcohol intake and drink in moderation, if at all.
Maintain a Healthy Weight: Strive to maintain a healthy body weight by balancing calorie intake with physical activity. Excess weight, especially around the waistline, increases the risk of various health issues such as heart disease, diabetes, and certain cancers.
Manage Stress: Chronic stress can have negative effects on health. Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in hobbies, spending time with loved ones, or seeking professional help if needed. Yoga is a activity that helps me manage my stress while allowing me to engage in physical activity.
Get Regular Health Check-ups: Schedule regular check-ups with your healthcare provider to monitor your overall health and address any potential concerns or risk factors. Early detection and treatment of health conditions can significantly impact longevity. Scheduling regular check up have been amazing for me. I've been able to compare changes in my HDL levels which is good cholesterol vs. LDL level which is the bad type of cholesterol. Definitely get your blood drawn to notice any red flags with your health.
Practice Safe Behaviors: Use protective measures to reduce the risk of accidents, such as wearing seatbelts in vehicles, using protective gear during sports activities, and practicing safe sex to minimize the risk of sexually transmitted infections.
Prioritize Mental Health: Pay attention to your mental well-being and seek support if needed. Addressing mental health concerns, practicing self-care, and maintaining social connections can positively influence overall health and longevity.
I hope you've found these suggestion helpful. Please consult with you doctor or health professional to reach your desired goal. Thank you!
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