Mens health Checklist

Everyone should be in the routine of having regular health checks.  Stop being a hero for a minute and step back from all your responsibilities to just take the time to reflect on the status of your health.  Assess these following 5 key factors annually to help promote a healthy happy life.

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Mens health

Wellness Checklist

Blood pressure
Hypertension is a silent killer.  While you may not experience any symptoms if you have elevated blood pressure it could lead to serious medical conditions like heart attack or stroke.  Do not ignore a blood pressure reading of 140/90 mmHg or over. Maintain normal blood pressure by looking at:
  • quitting smoking,
  • limiting alcohol and sodium intake,
  • consuming potassium-rich food like bananas,
  • stress management,
  • getting seven to eight hours of sleep a day, and
  • achieving a healthy weight range.
Abdominal fat
Also known as visceral fat. This can be measured by getting the waist-to-hip ratio. A WHR (waist-to-hip ratio) value of over 0.90 in men leads to increased risk of developing chronic illness. Abdominal fat is associated with an increase in cortisol, a stress hormone. To reduce visceral fat, get active with 150 minutes of exercise per week or 30 minutes per day five times a week. You can start with brisk walking and gradually increase the duration, frequency, and intensity of the exercise.
Blood glucose
Diabetes is a silent killer with many complications damaging the kidneys, eyes, nerves, heart, and even causing impotence. Give immediate attention to a fasting blood sugar level of 125mg/dL or more.
Lipid profile
This test gives you results on total cholesterol, good and bad cholesterol levels, and triglycerides or stored fat. All of which are related to the health of your heard. Good cholesterol of HDL should be greater than 60mg/dL.  Increase your good cholesterol but consuming:
  • Sardines,
  • salmon,
  • tuna,
  • flaxseed,
  • chia seeds,
  • walnuts,
  • olive oil,
  • canola oil

which all contain omega 3.

Prostate screen
If you are 50 or older, visit your doctor for a screening to prevent prostate cancer by detecting any abnormalities.
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