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MENBEINGMEN Tips For Men’s Health

Are you overweight or obese? If you are, then you’re at risk of developing the following.

  • Heart disease

  • Stroke

  • Type 2 diabetes

  • Some cancers linked to being overweight or obese

  • Psychological health problems

  • Reduction in your fertility

Tip: Keep a healthy weight

 

Do you eat high-fibre foods that contain wholegrain? If not, start eating the following.

  • Wholegrain breakfast cereals

  • Wholewheat pasta, Wholemeal bread

  • Brown rice

  • Unsalted nuts and seeds

  • Lentils and beans

Tip: Add the above to your diet

 

How much red and processed meat do you eat per day? If you are eating on average more than 90 grams of cooked weight of red and processed meat a day, which is approximately 600 g a week, then you reduce down your consumption to 70 grams a day, which is less than 500 g a week.

Tip: Keep an eye on how much red and processed meat  you eat

 

Are you eating biscuits, cakes, pies, pastries, chocolate and cream? If you are, you need to start eating the following.

  • Introduce unsaturated oils such as rapeseed

  • Olive and sunflower oils and spreads

  • Choose low-fat dairy foods

Tip: Reduce your intake of the above foods as they contain saturated fat

 

Are you eating fish? If not, eat two portions of fish per week one being mackerel, sardines, trout or salmon.

Tip: Eat more fish

 

Are you eating enough fruit and veg? If not, eat at least five portions of different fruit and vegetables every day. Fresh, canned, frozen, dried, and unsweetened juice all go towards your 5-A-DAY intake.

Tip: Eat more fruit and veg.

 

Are you eating foods with lots of salt? If you think you are doing so, then do the following.

  • Consume less than 6 g a day

  • Always check the label on foods for salt content

  • Always choose reduced-salt forms of foods

  • Keep salt away from the cooking pot, and the table

Tip: Keep an eye on your salt intake

 

Are you doing enough exercise?

  • Join a gym

  • Do at least 150 minutes a week of moderate exercise.

  • An exercise that raises your heart rate

  • Muscle strengthening, for example

 

Tips:

  • If you haven’t done physical exercise for a long time, and you’re overweight or obese with heart conditions, speak to your GP before doing any moderate exercise.

  • If you decide to join a gym, make sure you speak to the in-house personal trainer as they can help and support you with your specific moderate exercise plan.

  • Keep moving!

 

Are you concerned about how much alcohol you drink?

  • If you drink alcohol and you think you have and or have developed a relationship with alcohol, contact Alcohol Anonymous (AA) for a confidential chat

  • Drink no more than 14 units a week

  • Have several alcohol-free days (I do two days) each week

  • Drink lots of water to flush your system out

Tip: Limit alcohol intake

 

Your health and general well-being must be a top priority. If in doubt, or you are worried about any aspect of your health do not keep it to yourself, seek help if you need to speak to your GP, that’s what they are there for.

 

Last tip: Life is for living, and it’s all about balance.

  • Experiment with healthy foods to reduce and maintain a healthy weight

  • Be active during the week

  • Have routine check up’s with your doctor