A quick and easy tip to keep you in top shape.
1. Eat Fat to Avoid Fat
If you’re working on getting leaner, don’t cut out good, healthy fats like omega-3 fatty acids. Lack of these nutrients can negatively impact the speed (and how) you age. To keep feeling and looking younger, incorporate more oily fish, walnuts, and flax seeds into your diet, which also help the skin stay supple and wrinkle-free. Omega-3s also help boost brain health and keep the heart in good shape.
2. Wash Up Before Bed
Don’t go to sleep without thoroughly washing your face. Over the course of the day your skin and pores collect dirt and oil. If you don’t wash it all off before you hit the hay, the dirt will clog your pores overnight and you’ll wake up with irritated skin that is quite the opposite of a healthy, glowing complexion.
3. Prevent Injuries with Yoga
Most yoga classes begin with a reminder to honor your body’s particular needs and limits on that particular day. This basic ability to scan and assess yourself as you practice will help reduce the incidence of injury when running or playing other sports. Plus, flexible, well-stretched yoga muscles can heal and recover more quickly after working out or getting strained.
4. Limit Processed Foods
You may have to eat a frozen meal now and then, but don’t make it a habit. Certain packaged foods can be loaded with sodium and other preservatives. The FDA suggests sticking to no more than 2,300 milligrams of sodium per day—that’s one teaspoon of salt. A typical frozen entrée can easily pack more than 30% of your sodium intake for the day, so check the label before plopping one in your grocery basket.
5. Take Health Screenings Seriously
"Cars get routine check-ups. So do planes," says Daniel Cosgrove, M.D., medical director of the WellMax Center in La Quinta, California. "But for our bodies, the most precious thing we have, we wait for symptoms. And unfortunately, most diseases are far advanced by the time one gets symptoms." Schedule an annual physical exam with your primary care physician to stay healthy.
6. Limit Salt Intake
7. Count Your Drinks
The CDC has reported that men who drink 3-4 alcoholic drinks each day are at a higher risk of developing cancer of the mouth, neck, and throat. They are also twice as likely to develop liver cirrhosis and high blood pressure. Allow yourself at least two alcohol-free days each week. Binge drinking doesn’t only have serious health risks—it can also contribute to weight gain and prevent you from reaching your fitness goals.
8. Apply SPF Daily
In addition to fending off skin cancer, using broad-spectrum SPF (the kind that blocks both UVA and UVB rays) on a daily basis helps keep skin looking younger longer. Look for a sunblock with an SPF 15 or higher, making sure it covers both UVA and UVB rays. Put your sunscreen on 30 minutes before going outside and reapply every two hours.
9. Eat Protein at Every Meal
How much protein do you really need? Depends on whether you work out or not and how strenuous your workouts actually are. Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day.
But exercise can nearly double those requirements. For endurance athletes, Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight. "For strength athletes, those numbers are even higher--generally between 0.7 and 0.8 grams of protein per pound of body weight," he says. If you've been shooting for a gram of protein per pound of body weight--or more--you're overdoing it. Your body won't be able to process those extra calories, and they'll ultimately end up as just one thing: fat.
10. Set Down the Smokes
Avoid tobacco in any form—that means cigars, pipes, chewing tobacco, snuffs, and hookah in addition to cigarettes. Tobacco has more than 7,000 chemicals, 250 of which are known to be harmful, and 13 of which have been linked to cancer. What's more, tobacco smoke is harmful to smokers and nonsmokers alike. Smoking is a proven cause of lung, esophagus, larynx, mouth, throat, kidney, bladder, pancreatic, and stomach cancers, as well as acute myeloid leukemia.
Read also: 19 Health Tips of The Day - Men's Fitness In 2016
Source: mensfitness.com
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