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With families, careers, and social activities competing for your attention, it’s hard to maintain balance and stay healthy. Too often, health comes second to other priorities – and that reality can cause problems down the road.
Fortunately, with a few changes, you can make health a priority without disrupting your routine. Read on to find seven essential tips that every health-conscious man can introduce into his lifestyle.
1. Turn to Technology to Help Mental Health
It’s too easy to ignore mental health concerns when you’re already busy. And for men, longstanding cultural norms make it seem like handling stress silently is the only option. Unfortunately, that can lead to burnout. But on the plus side, meditation apps make it easier to combat stress and anxiety at your own pace.
Apps like Headspace, Calm, and Insight Timer offer guided meditations that can reduce stress and improve mental clarity. Even on the busiest of days, spending just 10 minutes engaged in meditation can have a positive impact.
For men on the go, consider using these apps during a break at work or while commuting. Meshing mindfulness activities with your normal routine can help you savor each day and stay centered.
2. Choose an Active Lifestyle
While you may not have time to hit the gym regularly, even small doses of physical activity can contribute to a healthier lifestyle. In other words, staying active doesn’t require you to become a gym rat.
Small lifestyle tweaks, like taking the stairs or walking during phone meetings, can contribute to your cardiovascular health. Likewise, lifting a few dumbbells at home while you watch your favorite TV show can make a big difference in your overall health.
Aim for at least 30 minutes of moderate physical activity, like walking, biking, or even playing a sport with friends. And commit to staying active each day to reap the biggest benefits. Regular movement can build muscle and boost your mood.
3. Make Your Meals in Advance
After a long day at work, the last thing you want to do is labor over dinner prep. But at the same time, men have to recognize that eating a balanced diet is central to staying healthy.
Busy men, however, often reach for the convenience of fast food or processed snacks. Meal prepping can help you avoid these unhealthy decisions and keep you on track with your nutrition goals.
Set aside time during the weekend to plan your meals for the week. Develop meals around a formula of lean proteins, whole grains, and vegetables. You can cut down on weekday prep time by prepping large batches of food and storing them in containers.
Then, you can grab a healthy meal from your fridge or freezer whenever you need one. You’ll save time and fuel your body with the nutrients it needs to perform at its best.
4. Get a Better Night of Sleep
When you’re stressed or busy, sleep might not be at the top of your to-do list. But skimping on quality sleep can lead to weight gain and actually increase stress levels. By contrast, making the effort to pursue better sleep can contribute to better overall health.
Establish a consistent sleep schedule by going to bed and waking up at the same time every day. Even though it’s tempting to sleep in on weekends, don’t do it. Stay consistent with your weekday wake-up times.
In general, adults should plan on getting 7-9 hours of sleep per night. Create a calming bedtime routine that includes activities like reading, journaling, or a few minutes of meditation. Use blue light filters on your devices or, better yet, turn them off an hour before bed to minimize disruptions to your natural sleep cycle.
5. Drink Enough Water
Water allows your body to function normally, but many men don’t drink nearly enough of it. Adequate hydration helps with digestion, skin health, energy levels, and even mental clarity. Drink at least 8 glasses (64 oz) of water each day, but drink more if you work out or sweat a lot.
You can spice up the water-drinking experience and set yourself up for success with a few tricks. Try infusing a glass of water with lemon, cucumber, or mint for a refreshing twist. Or carry a water bottle with you throughout the day so water is always available.
6. Be Careful with Chemicals
Every day, we encounter chemicals in items like cleaning products or packages of food. It’s critical to be mindful of these environmental toxins to maintain a healthy lifestyle. One particular group of chemicals to know about is PFAS (per- and polyfluoroalkyl substances), which can be found in the non-stick cookware in your kitchen or water-resistant clothing.
Research has shown that PFAS can have harmful effects on our health, including immune system suppression and hormone disruption. For men in particular, knowing about PFAS chemicals and their link to testicular cancer is imperative. Try to limit exposure to these chemicals by choosing natural cleaning products and drinking filtered water.
7. Build a Solid Support Network
Surround yourself with the right people to lead a happy and healthy life. Devote time to cultivating relationships with your family or chosen family. Engage in community activities where you can make new friends who uplift you and encourage healthy habits. With the right support network, you can find supportive individuals to hold you accountable and help you meet your goals.
Additionally, don’t be afraid to reach out for help when you need it. Sometimes, men prefer to keep their struggles to themselves. However, finding a trusted mentor at work or seeking the assistance of a therapist can make all the difference.
Put Your Health First
The right lifestyle tips can help modern men strike a balance between the demands of daily life and their long-term health goals. Going for a short walk or reflecting with a meditation app can help mindfulness and health become more central to each day. Even small changes like reaching for filtered water can set you on a better path.
Remember, your health is a continual journey, so start small and build from there.
