Men’s health and mortality

A man who is healthy is able to ward off many lethal ailments and can decrease mortality in the process. A healthy diet combined with regular exercise can ensure sound health for a man thereby increasing his longevity.

Men can remain healthy and strong by combining a variety of food in their diets. Food diversity is known to promote health and enhance longevity. Men can make use of 20-30 diverse foods each day. This can be done choosing food from all the food groups consisting of an assortment of grains, a variety of fruits and vegetables, nuts and seeds.

Men who are not overweight tend to live longer. A proper weight management is the essence of good health.

Frequent physical activity together with healthy eating is the basis of weight management including bone and heart health together with mental health.

• Men who resort to exercise for half an hour daily can enhance their longevity.
• The exercise can be moderate to vigorous in intensity depending on the requirement of individuals.
• Men who plan their exercise schedule should ensure that they are able to follow the program for a long period of time.
• It is imperative that while deciding on the schedule of exercise, proper emphasis should be accorded to the duration, intensity and frequency of the activity which needs to be practical, attainable and enjoyable.

In order to remain healthy and reduce mortality men should put more stress on eating adequate quantities of food rich in nutrients in place of energy dense food. This can be achieved by preferring a low saturated fat diet, greater quantities of breads and cereals, fruits and vegetables and greater consumption of foods containing low fat calcium.

In order to maintain good health the consumption of energy dense foods should be kept to a minimum. The intake of energy dense food such as fat should be kept low. Nonetheless limited quantities of fats can be incorporated in the diet from monounsaturated and polyunsaturated sources for example olive and canola oils, fish, grains, nuts, seeds and legumes.

Men who consume nutritious snacks do so with the aim of boosting energy levels during the day which can also be an important source of nutrients not present in the diet.

Men who are obese or overweight should try to shed weight in a gradual manner and not in an abrupt fashion. Obesity is a threat to the overall well being of men and gives rise to many health complications that can pose a danger to their lives. However it is advisable that men should keep away from swift weight loss diets that can lessen lean body mass.

Maintaining good heart health is essential in reducing mortality. An assorted and balanced diet enriched in foods consisting of several nutrients including antioxidants and phyto-oestrogens are recommended for keeping the heart healthy.