There are purely masculine and other exclusively feminine diseases because men and women differ anatomically and physiologically (reproductive apparatus and hormonal function); There are also requirements that must take into account both the specificity of man and woman, and of the different physiological-sociology-cultural factors that both determine and undergo.
Men seem to be less inclined to care about their bodies than women, thus neglecting prevention and dedicating to the right health the bare minimum. For man the disease is a kind of taboo: the Italian males go to the doctor only when they can no longer do without or when they are spurred by mothers or companions. However, few simple indications can be fundamental for the prevention of many diseases and for the well-being of man, so we see together some useful advice, which men should follow at all ages.
1. Balanced and varied power
There are no magic foods, but correct balances. Man must take on a regular basis fruits and vegetables, whole grains and foods rich in healthy proteins as are legumes, meat, fish and cheeses. Men tend to consume ready-to-eat foods or to abound in condiments: beware, because ready-to-eat foods often contain many fats and plenty of salt, ingredients that contribute to boosting cholesterol and blood pressure values. The excessive dressing contributes instead to the weight gain. The solution is to prefer individual ingredients to prepare them in a simple way and always read the labels before buying processed food, stored or ready.
2. Controlling the waist
The distribution of excess adipose tissue varies greatly between man and woman. Man because of his hormonal structure, tends to accumulate fat at the abdomen. Attention, because it is the latter that indicates visceral fat which plays a decisive role in the onset of various diseases such as arterial hypertension, high cholesterol and triglycerides (increased cardiovascular risk), steatosis Hepatic (fatty liver). Surely a determining role is played by the excess fat and the consumption of simple sugars, so we should try to limit as much as possible these ingredients. We keep the waist checked over the body weight, going to measure with an inch from the Dressmaker’s waist circumference. We keep as a reference an inch above the navel: values above 94 cm are indicative of a moderately increased risk of having cardiovascular events, values above 102 are indicative of a high risk.
3. Hydrate enough
The water is at the base of the food pyramid but is often not considered as a food and for this often forgotten. In fact the man is made mainly of water and the losses during the day through sweating, elimination, perspiration are numerous and also involve the loss of precious mineral salts, therefore reintegrating with the right contributions is essential. At least 1, 5 – 2 liters per day are the minimum quantities to be taken, to be increased if the outside temperature is high or in the presence of intense physical activity. Water is also introduced by eating food in itself rich in water, such as fruit and vegetables, rich in minerals. Beware because the thirst does not feel like hunger, if not when we are already dehydrated, so we try to impose targets like the eight glasses a day in order to ensure proper hydration. A trick to not forget is to always have a bottle of water in front of it.
4. Football not only as a sport
Football is a fundamental element for people’s health by being involved in numerous vital functions of our organism. Known is its role for the health of teeth and bones, but intervenes in biochemical reactions to the functioning of the heart and nervous system. Osteoporosis is a disease of the bones that affects women more in menopause, but that does not mean that only they need calcium to fight it. Osteoporosis involves both sexes, in fact often the man risks to underestimate this aspect and to have worse complications because it considers it is a purely feminine pathology. The contribution of calcium must be adequate since childhood, because it serves to create the bone mass necessary to prevent osteoporosis. We therefore recommend a portion of milk or yogurt a day, a second cheese plate a couple of times a week and the addition of a tablespoon of Grana Padano D.O.P. on the first dishes. A research on adult subjects (men and women) has shown that integrating the usual diet with 30 grams per day of Grana Padano D.O.P. 12 months, for 2 months helps to decrease the high blood pressure.
5. Alcoholic enemies of man
Alcohol does not bring any useful nutrients to the body, indeed, the ethanol of alcoholic beverages causes, if drunk over 1 glass a day for women and 2 for men, almost always gain weight: from the nutritional point of view, alcohol represents a food ” Even if it does not bring nutrients, for this reason the calories of alcohol are called “empty calories”. Component of alcohol is ethanol, a potentially toxic substance that can lead to addiction and dependence and directly or indirectly cause severe damage to different organs. The immediate effects range from loss of coordination, decreased lucidity, slowing of reflexes, onset of nausea and vomiting to loss of consciousness and ethyl coma. In the long term, excessive alcohol consumption can damage several organs including brain, liver, stomach and heart. So when you come out with friends, you go out to dinner and you want to spend an evening in cheerfulness, it’s good to think that while we drink alcohol we ingest ethanol. If you want to drink it is good to always do it on a full stomach and in moderation, allowing yourself a glass or two of wine, maybe red, because it contains a bit of resveratrol which is a powerful antioxidant.
6. Slow down aging and hair loss
In recent years even males seem to have become more sensitive to precautions that can slow down the aging process. Wrinkles, but especially hair loss are the main object of men’s attention. These two problems are not determined solely by genetic components but also by stress and food shortages. In fact, you can find benefits in fruits and vegetables that are rich in vitamins and antioxidants, essential for skin care; the contribution of vitamins A and group B, of minerals such as zinc, selenium, nutrients rich in Grana Padano, are gold for the well-being of the hair. Even the iron contained in meat and vegetables is useful, but in the latter it is not very bio-available, so you should dress them with oil and lemon because if vitamin C favors the absorption of iron, olive oil is rich in vitamin E, another powerful antioxidant.
7. Smoke: No Thanks
The consequences of smoking on our health are numerous and not only dependent on the lungs:
– Excessive mucus production in the bronchi;
– Destruction of healthy lung tissue until lung cancer is formed;
– Hardening of the arteries, resulting in increased risk of arterial hypertension;
– Infarction and cerebral stroke;
– Fatigue and poor muscular performance;
– Increased stomach acid secretions due to gastritis and ulcers, gingivitis and halitosis;
– Erectile dysfunction, decreased fertility;
– Increased risk of baldness;
– Ageing skin with appearance of wrinkles, bags under the eyes and yellowish skin.
In each cigarette there are more than 4000 chemicals such as tar (asphalt), acetone, ammonia (the one used for cleaning), and still carbon monoxide, formaldehyde, arsenic, cyanide derivatives, chemical additives, with effect Irritant and oxidant: those irritants create an inflammatory reaction, those oxidants produce “free radicals” that, reacting with human DNA, cause mutation phenomena, carcinogenesis and cell death.
A particular role is played by nicotine, which is responsible for smoking addiction. The initial effect makes smoking pleasant because it apparently stimulates the ability of concentration and resistance to psychophysical stress. In the long run, however, smoking becomes a necessity from which one cannot move away. Better to stay away from this nasty habit and say no without conditions.
8. NO STRESS
At any age man can be subjected to various kinds of stress: study, work, family, relationships, health, economic situation. The mind plays a decisive role in managing all these situations that the body cannot fight naturally. Stress can cause body weight changes (either by excess or by defect), but also by clinical manifestations such as imbalances in intestinal function, dermatitis, bearded alopecia, reduction of the immune system.
Avoiding stress is almost never possible, but you can reduce it and make it less dangerous. To do so, you need to take care of yourself, and try to live a life that does not harm us. Organize the work so that it is definitely separate from relaxation and fun, practicing a hobby, sports that among other things produces endorphins, a hormone that induces serenity and improves mood, stay together with others even just to make useless chatter, and Of course, relaxation exercises, yoga, autogenous training. Indulging yourself with time for pleasant things that help us fight stress should be a commitment we take towards health. Last but not the last: laugh, laugh, laugh, often does better than a medicine.
9. As soon as possible, move!
Physical activity should never be lacking in a man’s life and it is useless to pay attention to nutrition if it does not take a step. The benefits that the movement can bring to our physique are many: from weight control, to relaxation of the mind, from the maintenance of blood values such as blood glucose and cholesterol, to personal satisfaction and socialization. Ideal would be to carve minimum two and a half hours, (optimal 5) of physical activity, moderate to more intense, within the week practicing what you prefer: running, cycling, soccer, tennis, golf, Nordic walking etc…
In case you do not succeed, because of the daily commitments, to move with a definite program, you can look for physical activity by giving up the total sedentary: go up the stairs, make the garden, arrange the gardens, walk to go to work, seek in short of Make at least 10,000 steps a day. Besides aerobic activity it is important to alternate with anaerobic exercises of enhancement to shape the musculature: exercises with free body, moderate weight. The diet plays an important role in the case you want to dedicate to a more intense program of physical activity, in this case avoid the “DIY” I “heard”, but rely on skilled and knowledgeable people. In this case it is advisable to read this manual that you can download in PDF: “The training begins at the table”.
10. Disease prevention
Fortunately, medicine has made progress in the field of prevention. There are many screening and many small measures that allow you to diagnose in the early days pathologist that can be treated and often solved. When you are in the pediatric age, the controls are regular and constant. It is after this stage of life that the health risk increases but the control decreases. If man neglects the aspect of prevention and does not carry out regular checks, as is often the case, the risk is that there is a worrying increase in many male pathologies (such as varicocele or prostate and bladder cancers) that could be Avoid or treat more effectively with a timely diagnosis. The same is true for arterial hypertension, diabetes, etc… that can be diagnosed but also treated in a simple way, often with only dietary precautions. Just a little! Contacting your doctor and being directed to the exams best suited to us based on our experience or following your lifestyle guidelines can really change our lives. It is advisable, although it should be a rule, to the completion of the 50 years undergo a diagnostic pathway for the cardiovascular system (visit by the cardiologist and possibly Eco-color-Doppler of the entire vascular system, electrocardiogram from effort), for the prostate (visit from the urologist), for stomach and intestines (visit from gastroenterologist, and possibly gastroscopy and colonoscopy).