We all know what’s required of us to be healthy, but eating five servings of vegetables and working out for 30 minutes a day isn’t always as easy as it sounds.
With work commitments, kids and family time, social gatherings, and the everyday running of your life, finding time to focus on your wellbeing becomes harder and harder to do.
What are the key things that healthy men focus on and how can you implement them into your life in the easiest way?
Nutrition, hydration, and exercise are all important parts of being a man, just as your skincare and hair care choices.
It’s never been more pressing for men to start paying attention to their health and wellbeing, which can leave you feeling overwhelmed.
By breaking down what’s important into different parts, you can see that it doesn’t have to be hard to find the time to do it all.
We might not be bothered to shave our faces some days and others we skip the veggies altogether, but with the basics of being happy and healthy men, we’ll be doing the best we can.
Eating for Your Age: The Best Diet Options
Diet is something that we’re all guilty of neglecting from time to time, and for most us, our late teens and early twenties were spent eating fried foods and packet noodles.
When you get into manhood though, you realize diet is about more than just convenience, it’s about foods that will sustain you, keep you healthy, and also taste good.
The best diet plan for men shouldn’t look like a diet at all, but rather a healthy balance on lots of different foods.
You’ll want your daily vegetables and fruit, carbohydrates, protein, a cup of coffee, and perhaps something indulgent now and then. As always, everything in moderation is the mantra you should be aiming for.
If you want to shift a few pounds though, there are some diet plans you might want to try. Here are some nutrition options to help the modern man get to a weight that’s healthier and more comfortable.
A keto diet is one that heavily restricts carbohydrates but promotes high fat and protein foods instead. This helps the body to burn fat instead of carbohydrates and can result in fast weight loss.
However, it requires a lot of planning to get your daily carbohydrate count correct while making sure you’re getting enough protein and fat as well.
The paleo diet models itself on the food choices of cavemen, which means any foods that weren’t around in ancient times are off the menu.
You’ll eat loads of vegetables and meat while leaving the gluten, processed stuff, and refined carbohydrates off the table.
This diet trend is less about losing weight and more about figuring out what foods are right for you.
The Whole30 has you eating nothing but fruit and veg, meat, and nuts for 30 days as a way to eliminate other foods that might be doing you harm.
The most effective and straightforward way to lose weight is by counting calories.
You want your calories in to be less than your calories out, and for the average size man with moderate physical activity, that looks like eating around 2,000 calories a day.
The Importance of Hydration
When it comes to healthy living, water is so important that it deserves its very own category.
Adequate hydration can help with so many health issues but it’s also essential to your everyday wellbeing, and something that most men don’t take seriously enough.
How much water should we be drinking then?
According to the Mayo Clinic, the average man should drink 15.5 cups of water a day. You can add even more for warmer climates and men who do more exercise, so you can see just how much you need to be healthy.
There are loads of health benefits available just by drinking the recommended amount of water a day, and it’s something that healthy men take seriously.
As the body’s principal component, most of our weight comes from water, and we have to keep those levels up. Check out what your daily dose of water can do for you:
- Keeps your joints and bones lubricated and cushioned from impact
- Protects the body’s sensitive tissues
- Regulates body temperature to a safe level
- Helps rid the body of waste
- Improves the appearance of skin
If you’re struggling to get your recommended daily water intake, the easiest fix is to invest in a water bottle.
You can purchase larger vessels that fit your entire daily need in them so you don’t have to second guess how much you’ve had. Add some sliced fruit, vegetables or a squeeze of lemon to the water if you need some help with the plain taste.
Supplements – Which Ones Are Right For You?
No matter how good your eating plan or how much water you drink, there may be times in your life when you need a little more.
Dietary supplements are designed to provide the body with nutrients that might be lacking, and they can be made with either synthetic or natural food sources.
The human body sometimes struggles to regulate nutrients or to get as much of them from the foods that we eat, so a supplement can be hugely beneficial.
However, there are different types of supplements, and not all of them healthy or helpful, so it can be hard to know where to start.
There’s some grey area with supplements though because the FDA doesn’t have to approve them for them to be on the market, so careful consideration and medical advice should be taken.
These are some of the healthier supplements that men take and what they can be useful for if you’re given the green light to take them:
Omega-3 fatty acids are crucial for good health, and you should be taking up to 1.6 grams a day if you’re a man.
If you’re struggling to get it with fish or other foods, a fish oil supplement is ideal. These tablets promote heart, eyes, and brain health and are a must for men of all ages.
Probiotics are crucial for men and can help with prostate and heart health, which are two huge areas for us. A probiotic can be either a live form in fermented goods and yogurt or come in a supplement capsule.
They promote good gut health which in turn benefits allergies, liver disease, oral health, immunity, and everything else.
A daily dose of protein can help you reach your recommended levels.
For men who exercise a lot, protein is especially important as it helps your body to fuel, recover, and make muscle gains if that’s what you’re trying to achieve.
There are loads of protein options including whey and pea protein so you only have to find one with a taste you enjoy.
A vitamin D supplement is crucial in this day and age, with more than a billion people estimated to be vitamin D deficient.
A daily dose of vitamin D can combat depression, obesity, and even help slow down Alzheimer’s so it’s something you want to have in your back pocket.
Men need around 90mg of vitamin C a day to be healthy, with smokers requiring another 35gm on top.
Vitamin C helps to boost your immune system and can also prevent aging, so it’s a must-have for good health on the inside and out.
To cover all your bases, you might consider taking a daily multivitamin. These are powerhouses that contain all of your necessary nutrients like thiamin, niacin, riboflavin, and vitamins A, B6, C, D, E, and K, just to name a few.
You only need one a day and you can even get them in gummies if you don’t like to swallow large pills.
Staying Physically Fit
Exercise is a must-have for men of all ages and backgrounds, but there are so many ways you can make it work for you.
If you’ve tried and failed a whole range of workout routines, don’t give up hope, because there’s the perfect exercise out there for everyone, so you just have to figure out what it is.
The Best Workouts
Experts recommend at least 30 minutes of exercise five days a week for adults, and this is the minimum that every man should aim for.
There are so many options available for workouts and fitness routines, so check out these popular choices that men seem to prefer.
Nothing beats hitting the pavement, and it’s one of those exercises you can do without any prior skills. Running is a fantastic stress reliever and a way to get some fresh air and time out.
A tip for beginners though, don’t push yourself too hard on your very first run, instead, aim for small spurts as you build up your stamina.
Swimming is a physical activity that can be done anywhere, anytime.
Whether it’s your backyard pool or the local health club, it works every single muscle and provides a great cardio workout to boot.
Riding a bike is something we never forget, but it’s also a solid workout that many men favor.
You can ditch the daily commute and start cycling to work to kill two birds with one stone, just don’t forget the deodorant.
By far the biggest fitness trend of the 21st century, Crossfit is not for the faint of heart.
This is like a gym crossed with a boot camp session crossed with an obstacle course and it sees participants doing the workout of the day with others in their local gym.
It’s intense, a whole lot of fun, and will get you serious gains in no time at all.
Get rid of the notion that yoga is something girls do and start to enjoy it for yourself.
Yoga provides a challenging all body workout but it’s also great for mental health, so you can get two benefits for the price of one.
The Many Benefits of Exercise
The benefits of regular exercise are easy to see and feel after just one session but don’t take our word for it. Here are some of the proven benefits of getting your 30 minutes a day in, thanks to the Mayo Clinic.
Combats disease and illness
Being active boosts good cholesterol in the body which can help reduce the impacts or likelihood of developing the disease.
Among some of the things that exercise helps to combat are stroke, high blood pressure, cancer, arthritis, and metabolic syndrome.
Helps to lose weight
All types of physical activity help to burn calories, so depending on how hard and how often you work out, you’ll be bound to shed some weight.
Consider using a fitness tracker for an accurate reading of many calories you burn doing your favorite workout routine.
Improves mental health and mood
Not only can the mental effects of exercise be felt immediately, but they’re also long-lasting.
Exercise can reduce anxiety and depression, and stimulate all of those good brain chemicals that give you a mood boost.
Promotes better sleep
If you’re one of the millions of Americans who suffer from poor sleep, exercise could be the cure.
Studies have shown that just 30 minutes a day of physical activity helps rest your body and soothe your mind so that you have an easier time falling asleep and staying that way through the night.
A Healthy Body and Mind
The importance of physical health has been drummed into us since we were kids, but what about the importance of mental health?
This often overlooked but very serious part of men’s health is something that can’t be ignored, and the earlier in life you start giving it the attention it needs, the better.
Mental health is sometimes a taboo issue for men as we’re used to bottling things up and not letting our emotions show, but this type of approach is dangerous and can lead to depression and anxiety.
Men are already at risk of higher rates of suicide than women, so it’s important to take care of your mental health just as you would your physical. Here are some tips for men’s mental health that can make a world of difference in your life.
Get your feelings out
Avoid bottling feelings up and pushing things down inside, and instead work on sharing how you feel.
There’s no need to scream your feelings from the rooftop if you don’t have to, but as long as you’re expressing yourself in some way.
Physical exercise can provide an instant mood boost and also help with anxiety and depression. If you’re feeling stressed or overwhelmed, a quick workout can clear your mind and help you push the reset button.
Practice mindfulness and meditation
Mindfulness is the act of focusing on the now rather than the ‘what if’ and it is essential for good mental health.
Numerous studies have shown real benefits from mindfulness and meditation including reduced anxiety, improved body satisfaction, and a happier world view.
Seek professional help
If you’re not comfortable talking to someone you know or you feel your issues require professional help, reach out for it.
Thousands of trained professionals deal with mental health issues, previous trauma, or the many other problems that plague men each day and they can give you tools to deal with them yourself.
Caring For Your Skin
With your mental and physical wellbeing taken care of, you can start to focus on your outer self.
Skincare is something that used to be reserved for posh women, but the growing trend of men’s skincare products and our desires to be fresh-faced and feeling attractive have changed all of that.
The Simplest Skincare Routine for Men
A basic skincare routine is easy to develop and only requires a few products, so you don’t have to feel girly applying lotions and face masks if you don’t want to.
There’s no need to get technical or spend hundreds of dollars to take care of your skin but the outcome will be dramatic. Try out this simple skincare routine and even the manliest of men will be amazed at the results.
- Invest in a good facial cleanser and apply to your face each morning and night, working into a lather to remove dirt and impurities.
- Moisturize the face and neck each morning, and consider adding SPF protection if you’re going outdoors.
- Perform a facial exfoliation once a week to remove dead skin and clean out your pores.
Common Skincare Woes for Men
As much as we don’t want to admit it, men do take notice of how our skin looks.
There are some issues that most of us will face in our lifetimes, so don’t feel alone if you suffer from any of these. Rather, look for the solution and start making your skin a priority.
- Acne: Acne, unfortunately, doesn’t stop when we become adults, but there are medicated skin products that can help to slow it down or remove it completely.
- Dry or oily skin: Knowing what type of skin you have is the first step to treating it. Having excessively oily or dry skin can be easily fixed with the right skin products and results can be seen in days.
- Eczema and psoriasis: Skin that’s inflamed, peeling or red could be a sign of either eczema or psoriasis. These skin conditions can usually be treated with preventative measures like using the right type of body wash, reducing irritants, and keeping the skin moisturized.
- Sunburn: Prolonged sun exposure is harmful to the skin and can have long-lasting effects, including deadly skin cancers and premature aging. If you spend time in the sun for more than 20 minutes a day, you need a dedicated sunscreen to reduce your chance of sunburn.
Haircare, Beards and Body Grooming
If there’s one thing we men have a lot of, it’s hair, so an entire section dedicated to caring for that hair was a no-brainer.
Men’s hair needs can be split into three separate groups: haircare, facial hair, and body grooming, and for the modern man, you need to ensure you’re spending the same amount of time on each of them.
The hair on our heads is one of our most important assets, even if you have none or very little. Haircare isn’t just reserved for women then, and having clean and well-kept hair is a necessity for every type of man.
There are loads of hair products made just for men these days, so it’s easy to find something that suits your locks.
A basic haircare routine involves a shampoo and conditioner twice a week as you bathe, as well as any other products you use for everyday styling.
For men, it’s recommended to have your hair cut every six weeks to keep it clean, but if you want to invest in clippers at home this is something that can be done easily with DIY haircuts, saving yourself a lot of money in the process.
Beard and Facial Hair
Facial hair is one of our most defining features and if you’re a man with some, you probably take it very seriously.
The era of the beard is upon us and there’s never been a better time to get invested in your facial grooming with products including balms, butters, and oils to cater to our very unique needs.
Deciding on a facial hairstyle all depends on your face shape, and with the right beard, you can accentuate your best features.
The best thing about facial hair is that it grows fast, so you can get experimental with looks until you find one you’re ready to commit to. Beards need TLC though, so just like the hair on top of your head, you need to keep them clean and shaped.
Men are notoriously hairy creatures but that doesn’t mean we have to be unruly. Body grooming is something that every man should take seriously, and there’s no reason we should leave the waxing and trimming up to women alone these days.
The options for grooming are countless, and the problem areas that men face including back hair, eyebrows, and pubic region.
You can pluck, wax, or shave the hairs, remove them with creams, or go a more permanent route with laser removal, as long as the result makes you feel clean and confident.
Men’s Health Matters
More men than ever are sitting up and taking notice of their health, and all for the better.
Whether it’s your inner health you want to focus on or your outer self, there are plenty of ways for men to take care of themselves without feeling like they’re losing any of their masculinity.
With a few simple measures like a balanced diet, regular exercise, and a simple skincare routine, you’ll be amazed at the transformation you can take.
The modern man cares about his wellbeing and is prepared to put in the effort to achieve it, and as you can see from our helpful health guide, there are plenty of ways you can too.
Men’s health has always been an important topic but it’s one that we often overlook because of the business of our lives.
If you want to improve your wellbeing, we’ve answered some common questions about men’s health that can give you a push in the right direction.
What Health Checks Should Men Get?
Men require health checks at various ages to ensure all aspects of their health is taken care of.
Annual checks like overall health and dental screenings are required, as well as specialized assessments for things like prostate and heart health, which become more important as we get older.
When Do Men Lose Their Hair?
Due to genetics, men may notice their hair thinning at different ages in life. During your twenties, the hair will start to thin but it can take up to 25 years for it to fall out.
Some men might lose hair as early as their twenties and others will never lose their hair completely, so it’s impossible to tell what each man will experience.
How Much Sleep Do Men Need?
Each person requires a different amount of sleep each night, and the standard eight hours is no longer the general recommendation.
These days, experts recommend that men aim for between six and eight hours of sleep per night to stay mentally alert and healthy.