7 healthy habits that improve men's quality of life and health

Healthcare / Date: 04-01-2025

Check out 7 healthy habits below that improve men’s quality of life and health !

1. Drink at least 2.5 liters of water a day

The body contains seventy percent water, yet continually loses the liquid through urine and perspiration. Replenishment of water must be done then in order for the body to function correctly – including functions such as adding weight and hormone balancing.

2. Consume a nutritious diet

Men burn more calories than women due to their higher energy expenditure and quicker metabolism. This does not imply that men do not need to eat a balanced diet.
In addition to causing weight gain, eating a lot of foods high in fat, salt, and sugar raises your risk of diabetes, high blood pressure, and cholesterol issues.
Thus, it is crucial to have a diet high in fruits, vegetables, healthy grains, and lean proteins. It is always advised to consult a nutritionist because they are able to evaluate the patient's profile and develop a customized eating plan.

3. Consume nutrients that help prevent disease

In addition to avoiding foods that are harmful to the body, a healthy diet should include specific nutrients to prevent various types of diseases, including those that are more common in men.
A good example is cardiovascular disease , as 60% of fatal heart attack and stroke victims are male. To prevent them, it is important to consume nutrients such as:

Omega-3 : found in salmon, tuna, sardines, olive oil and flaxseed;
Vitamin B12 : found in meat, beans, lentils, peas and chickpeas;
Beta-glucans (fibers) : found in oat bran.

Regarding sexual health , it is important to have a diet rich in nutrients to protect the body against prostate cancer and to maintain the quality and quantity of sperm, preserving fertility. See where to find these substances:

Chromium - broccoli, nuts, mushrooms and turkey breast;
Vitamin C - citrus fruits (acerola, guava, kiwi, orange, lemon, passion fruit and tangerine);
Beta-carotene - carrots, red peppers, sweet potatoes and mangoes;
Lycopene - tomatoes, peppers and berries.

In the case of brain and nervous system health , consuming the right nutrients helps regulate mood, maintain memory, improve concentration and combat diseases such as depression, anxiety disorders and dementia. Find out where to find them:

Iron - beef liver, seafood and cruciferous vegetables (broccoli, kale);
Selenium - Nuts, liver and kidney;
Tryptophan - eggs, cheese, avocado and dark chocolate;
B vitamins - brown rice, beans, meats and nuts.

4. Practice physical exercises

Regular exercise and a well-balanced diet are essential for maintaining a healthy weight and avoiding diseases like metabolic syndrome, diabetes, hypertension, and obesity. Exercise also strengthens bones and muscles, improves physical fitness, expands lung capacity, prevents cardiovascular disease, preserves sexual health, and boosts self-esteem.
There is no need to restrict oneself to gym training alone in order to do this; in addition to weight training, you can engage in team sports, running, walking, cycling, swimming, or any other type of physical activity as long as a doctor has prescribed it.

5. Stay away from cigarettes and alcohol

Drinking any level of alcohol, even moderate, raises the risk of developing various cancers, including prostate cancer. Thus, drinking should be avoided as much as possible and kept for special occasions.

6. Get enough and good sleep

Sleep is not only necessary to replenish energy, but also for a series of factors related to physical, mental and emotional health, for example:

Combating obesity and overweight;
Fixation of memory and new knowledge;
Prevention of hypertension (high blood pressure);
Improved physical performance and muscular response to effort;
Prevention of depression, anxiety and stress;
Maintaining cardiovascular health;
Diabetes control and prevention;
Increased ability to concentrate and productivity.

Sleeping 7 to 9 hours a day and getting quality sleep—that is, sleep free from frequent disruptions—will allow your body and mind to recuperate from the stress of the night and reap the advantages.

7. Consult your physician frequently

70% of men visit a doctor at the insistence of their wife or children, illustrating how many men like to avoid going to the doctor as long as possible and only go when they are in a lot of pain or have some other significant symptom.
Due to this, more than 50% of these patients are diagnosed at a later stage of their disease, which makes therapy more complicated and reduces the chances of recovery. Therefore, it is necessary to combat the notion that men should always be "superheroes" and that going to the doctor is a sign of weakness.
You need to visit your general practitioner every year at least to have your blood pressure taken and to undergo tests such as a lipid profile (cholesterol), blood test, and glycemia (blood sugar level). It is also important to go to a urologist and start prostate cancer screening at age fifty.