For several men, career, financial and family pressures can make the forties and fifties a very stressful time. You may not realize but, stress is a known risk factor for heart disease. Keep in mind, too, that heart disease hits men at a younger age than it does women. Additionally, heart disease is the number one killer of men aged forty-five to fifty-four. There are many ways you can get that stress off your back, such as stress management classes, meditation or yoga. Check out these top tips that can dramatically reduce your stress levels and boost overall health.
Annual check-ups can help find problems before they arise. They can also help find problems early, when your chances of treatment and cure are better. By getting the right screenings and treatments, you are taking steps that will help increase your chances at living a longer and healthier life. Your age, health, family history, lifestyle choices and other important variables impact how often you will benefit from medical interventions.
Smoking is estimated to kill 400,000 Americans every single year. Choosing not to smoke, is without a doubt, one of the most important health decisions you can make. Smoking a cigarette raises the blood pressure by 5 to 10 mm Hg for about 30 minutes, if this is combined with drinking a cup of coffee, the effects are larger and last longer.
Try focusing on nutrients rather than calories and implement a variety of healthy foods into your diet. You could start by increasing good fats such as omega-3 fatty acids and whole grains and decrease bad fats and carbs, such as saturated fats and highly refined grains.
Alternate your exercise activities to stay motivated to work out. Variety is good for both mind and body. Your body will get used to the same exercise if it is done repeatedly, so switch up your fitness routine is key to keeping your body guessing. Combine different types of work-outs such as cardio with added strength training, yoga, or martial arts for optimal results.
If you find that you need extra motivation to stick to your fitness plan, don’t go alone. Enlist the help of a buddy, coworker or physical trainer. Not only does working out with a partner keep you both focused on fitness and it also adds an edge of competition to make you feel challenged. You’ll work harder to keep up and reach your goals.
If you’re a man over 40, you need adequate amounts of Vitamins A, C, D, E, K and the B-complex vitamins to help maintain optimum health. Your body needs them for proper organ and muscle growth, digestion and nerve function. If you take nutritional supplements, read the labels and make sure that they do not provide more than the Institute of Medicine’s established tolerable upper limits or ULS, to confirm safely and maximum benefits.
For most people this is a task we’ve been doing our whole lives. However, research is making it increasingly clear that limiting inflammation is key to maintaining great health and warding off chronic disease. This includes the mouth. Approximately 3 out of 4 Americans have some form of gum disease. If untreated it can spread and lead to more severe health complications, including cardiovascular disease, stroke, rheumatoid arthritis, pancreatic cancer and even Alzheimer’s disease.
Consistent sleep as widely seen as the foundation of good health and fitness at any age, but especially in midlife and beyond. Inadequate sleep puts you at increased risk for cognitive decline, a number of studies have shown. Poor sleep also makes it harder to maintain a healthy weight and avoid Type 2 diabetes. Adults aged 26 to 64 years need roughly 7 to 9 hours of sleep, older adults 65 years or older need 7 to 8 hours of sleep.
Dr. Adrian C. Dumitru is a board certified and fellowship trained pain management specialist. To learn more, or to schedule an appointment please call (713) 461-8555.