More men die from heart disease than any other disease. It has been stated many times that lack of exercise, poor nutrition, being overweight and smoking are all directly associated with heart disease and yet this can so easily be rectified.
Scientific research tells us that taking regular exercise can have an enormous positive impact on your overall health and will also help you maintain a sensible weight. Eating a balanced diet with plenty of fresh fruit and vegetables and avoiding foods high in salt, refined sugar and saturated fat are all going to improve the health of your heart by helping to keep your cholesterol and blood pressure levels under control.
Some top foods for good heart health are; spinach, salmon, oatmeal, nuts, blueberries, tomatoes and even dark chocolate in moderation of course.
Irritable bowel Disease, celiac disease, peptic ulcers and diverticular diseases are all conditions that can be the result of poor digestive health. With life being ever more busy we may be tempted to turn to convenience foods and also eat on the go with little consideration to the damage we may be doing to our bodies.
Top tips for improving digestion and preventing digestive disorders.
- Take your time when eating and chew more as this makes the food we eat so much easier to digest. Never eat when you are stressed or anxious the body is too busy working at balancing your nervous system and the food you are eating will not be digested efficiently.
- Whenever possible make good food choices and eat fresh, home cooked healthy foods as you know exactly what you are eating.
- Eat smaller portions – in the Western world most of us eat too much but we do need to eat regularly. Skipping meals often results in over eating at the next meal. Remember that breakfast is the most important meal of the day.
- Avoid carbonated drinks, fatty foods, spicy food and having too much dairy in your diet.
- Beans, yoghurt with live and active cultures, bananas, blueberries, and broccoli are all super foods for excellent gut health. New research is telling us that looking after our digestive health will ensure a healthier longer life.
‘Move that body’ is a phrase that we come back to time and time again at Power for Health, we were born to move. The health benefits of regular exercise just cannot be underestimated! Men taking exercise is no exception and many studies have proven that by taking even a short amount of exercise on a regular basis can result in lower cholesterol, lower the risk of high blood pressure and diabetes, improve bone health, can ease depression and result in better heart and lung health. A reduction in body weight and feeling more energetic and less tired are also by-products of regular exercise for men too.
An active life also means a longer and healthier life. In a 2004 study at Finland’s University of Kuopio, researchers followed 15,853 men aged 30 to 59. Over a 20 year period, men who engaged in physically active leisure activities, jogging, skiing, swimming, or doing serious gardening, were up to 21% less likely to develop cardiovascular disease or to die of any cause during the study period. So get out and ‘Move that body’!
High Blood Pressure
High blood pressure is a common condition amongst men and yet there are many simple things that you can do to either lower your blood pressure or measures that you can put in place to prevent getting high blood pressure. Prevention is better than cure is our motto here. Eating a healthy and nutritious diet is extremely important in general, but there are certain foods which have been proven to help prevent high blood pressure. Foods that are rich in potassium such as beans, dark leafy green vegetables, fish, avocados and bananas are said to lessen the effect of sodium on blood pressure.
Reducing the amount of sodium in your diet by even just a small amount can also have a positive impact on your blood pressure. Sodium tends to be added to most processed foods, so eat freshly prepared food wherever possible. If you are not sure on the content of minerals in the food you buy, read the labels to be sure and then you can make informed choices.
Other things that you can do to prevent or fight back against high blood pressure are; avoid or reduce the amount of alcohol you drink, eat less salt, lower the amount of caffeine that you have, and most important stop smoking and learn to relax and avoid stressful situations.