There are many simple ways that men can keep themselves healthy that often go ignored. Understanding the main reasons for aging and what can be done about them can yield good health. Heart disease is the number one reason for death in U.S. men due to unhealthy habits like smoking and eating a fatty diet. The second leading cause of death in men is cancer, which can be prevented by watching your diet and avoiding carcinogens such as tobacco. Chronic stress is also a common issue that hinders your immune system, making you susceptible to infection and disease. Chronic stress can also cause visible signs of aging.
The main way to keep your body healthy and prevent heart disease is through your diet. Including a cold-water fish that is high in heart-healthy omega-3 fatty acids into your diet two or three days a week can greatly reduce your risk. Implementing fish into your weekly meals can make your RealAge up to 1.8 years younger. Getting an adequate amount of magnesium can also lower your risk of heart disease compared to not meeting your daily requirement. At least 400 mg of magnesium is recommended per day and can be found in foods such as almonds and spinach.
Another way to stay strong and youthful is through exercise. Building stamina, strength, and flexibility can also decrease the risk of heart disease. Getting exercise can be as easy as a bike ride or a brisk walk. Just two hours of easy fitness activity a week can decrease the risk of heart disease by as much as 61 percent.
Vitamin D can be a big factor in reducing your risk of certain cancers. Lack of vitamin D is linked to colon cancer, and studies suggest that a deficiency can contribute to other cancers as well. Most of the body’s vitamin D is made by itself with the help of the sun’s UVB rays. If you are not in the sun often, you can fall deficient by food not solely providing enough of the vitamin. To prevent this, a daily vitamin D supplement can be taken. A dosage of 1,000 IU of vitamin D3 is recommended for ages 60 or younger, and a dosage of 1,200 IU if you’re over 60.
