In terms of health, women seem to be doing well. In addition to the short life span, men between 45-54 are twice as likely to suffer from heart disease and three times as likely as those over 55. Prostate cancer is currently the third most common cancer, but a 2016 survey found that 50% of adult men do not know where the prostate is. Traditionally, even if this is important to us, men are not particularly good at handling health information, which unfairly puts women at the forefront of improving our lives. With women reaching 80% of their home medical decisions, care should now be taken not to take the simplest and easiest way to improve their health-tingling knee pain.
But before you feel the need to buy another trimix online pharmacy or stay away from your favorite food, here are five important changes that all men can easily make in their diet.
TAKE FIBER DAILY
Fiber is one of the unsung heroes of good nutrition, perhaps partly because of its old-fashioned feel. Fiber plays an important role, including lowering cholesterol, helping to control weight, increasing appetite, increasing energy levels and reducing the risk of colon cancer. Adults need 30 grams of fiber per day, but it seems that we average less than 18 grams. Fiber is found in grains, legumes, fruits and vegetables. You can get 3.3 grams of fiber per 100 grams of cooked broccoli fiber, while the same amount of brown rice has 1.8 grams, 2.8 grams of cooked quinoa and 2.4 grams of spinach. Eating a hard white baked potato can provide 1.3 grams of 100 grams; the skin also increases to 2.9 grams.
THINK ABOUT YOUR HEALTH
17% of British men do not know the prostate, half do not know where the prostate is, and 92% do not know what the prostate is doing. About one-third of men will have a prostate. 90% of 50-year-old prostates and 80-year-olds suffer from this disease. The good news is that a healthy diet will provide many nutrients that can reduce the risk of large prostate and alleviate many of the symptoms associated with it. The three most important of these nutrients are vitamin C, lutein and β-carotene (all carotenoids), which are found in a large number of foods such as carrots, cherries, spinach, melons, eggs and sweet potatoes.
TAKE CALCIUM DAILY
Osteoporosis is a condition in which bones lose tissue, which in turn causes bones to break even more. It is generally believed that this is a “women’s problem”. Although women are easily affected by this condition in middle age, men are unable to defend themselves-it affects one in five men. Our bone density starts to deteriorate at the age of 35, so it is important to ensure that your diet contains sufficient amounts of several important nutrients that protect your bones.
Most people know that calcium is important for healthy bone health. If you are over 55 years old, you should use at least 1200 mg of calcium per day (20% more calcium than you needed in your previous life). Supplements can help you achieve this goal, although the best option is to meet all your needs through the food you eat, in this case, it is entirely possible. In addition, many high-calcium foods are good sources of vitamin D (it is also necessary to maintain bone density), so their content has doubled. Not all calcium foods are milk, including sardines (460 mg/100 g), kidney beans, spinach and almonds.
LESS USE OF SALT
It seems that middle-aged men are more aware of the risk of high blood pressure, which may be one of the reasons why more men than women suffer from high blood pressure. It involves salt, because men usually have more salt than women, so we need to bring it back. A maximum of 6 grams per day, a piece of bread can contain up to 0.5 grams of chicken, 2.5 grams of fish fillets and 0.4 grams of peanuts. It is easy to reach 6 grams without adding. Avoiding processed foods can help reduce your intake and reduce the taste of lemons and herbs. This is a smart way to stop adding extra salt to your diet.
QUALITY OF SLEEP
It is more important than you think. Studies have shown that most adults need 7 to 9 hours of sleep every night to maintain optimal health. When considering sleeps time and sleep quality, what you eat may not be the first thing, but several nutrients have a great influence on both. Magnesium can promote healthy sleep because it especially promotes muscle relaxation-try green vegetables (their color is different from chlorophyll (a good source of magnesium)) or spinach, brown rice, nuts, and lentils. Try to keep a diary for a week or two. Changes in diet or even nutrition may not be rewarded immediately; a sleep diary about this period and quality can help you monitor your trimix online pharmacy progress. You need to look for the quality of sleep, the level of comfort you feel, and the time to wake up at night.