Basic Men's Health

To live and be healthy is generally simple. It is just not always easy. This is my attempt to share the straightforward things that can be done daily to have a pronounced impact in our life.

Nutrition
We are ultimately what we eat. Eat fresh and raw food in its most natural state. Build your meals and snacks around protein, vegetables, and fruits. In moderation enjoy whole grains, no more than 2 to 3 servings a day, and wheat should account for no more than one of the servings. Enjoy dairy moderately, it is acceptable to have low-fat dairy, as long as the fat is not replaced by sugar. Avoid processed and refined foods of all types at all times. Drink half of your weight in ounces of water daily. Limit or avoid completely all sweetened beverages.

Supplements
Strive for gaining your essential nutrients from the healthy foods that you choose. In addition, supplement your healthy and complete diet with a quality multi-vitamin and mineral supplement, a pharmaceutical grade fish oil providing at least 1000 mg each DHA and EPA daily, and an additional high quality B-complex. For an average male this should provide the necessary nutrients and co-factors to maintain optimal health.

Exercise
Exercise will require a daily effort. It is too easy today to live our lives in a recumbent position. For at least 30 minutes go out of your way to support a healthy body. The thirty minutes need not be consecutive. The most crucial component for this exercise recommendation is variation. During the week there needs to be at least 1 day addressing each of the following: strength, balance, endurance, and flexibility. Too often we support our body in only 1 of these areas. It is acceptable to combine areas in one workout.

Stress Management
Stress will be present at work, at home, in relationships, pretty much everywhere we go. We need healthy and effective outlets for our emotional stress. Creating a meditative ritual is crucial to releasing this stress in a healthy manner. Aggressive sports and recreation do not qualify as meditative and in many cases promote stress in our lives.

Health requires balance, structure, and discipline. This formula is not secret, it is the same key to success throughout life.