Rio Grande Cancer Foundation
3 min read
5 days ago
Men's Health Tips Nos. 20-30: Do these ten things
Men seem to do well with lists. Whether it be groceries, a fantasy football roster or ‘honey do’ chores, guys wrap their heads around lists easily. This Brovember we share this list of top ten tips men can do to live a long, healthy life. Share it with all the men in your life, too.
- Don’t use tobacco. Smoking is the single most preventable cause of cancer death in society. Smoking damages every organ in the human body, is linked to at least 15 different cancers, and accounts for some 30% of all cancer deaths.
- Eat a well-balanced, colorful, low-fat diet. This doesn’t mean giving up all your favorite foods. The key is moderation. Eating red or processed meats, like hot dogs, or high fat foods once in a while won’t make you a target for cancer but they should not be the bulk of your diet. Experts say a healthy diet should be plant-based, meaning eating lots of vegetables and fruits; at least five servings per day are recommended.
- Get plenty of physical exercise. The link between physical activity and a reduced cancer risk is well known. Exercise is known to improve hormonal, immune, and metabolic functions in the body and these functions provide protective benefits now and in the long term to lower the overall cancer risk.
- Control your weight. Maintaining a healthy weight helps reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes. Being overweight or obese increases the risk of several cancers, breast (among women past menopause), colon, esophagus, kidney, and other organs.
- Get plenty of sleep. Many health problems have been linked to a lack of sleep and even short periods of sleep deprivation can promote glucose intolerance, cause hormone imbalances and raise blood pressure. Getting enough sleep does help you control weight gain. Getting too little sleep has been linked to heighten binge eating.
- Drink Plenty of Water. This is an easy one. Research suggests that drinking plenty of water may reduce your risk of getting bladder cancer. Water dilutes cancerous agents in your urine.Additionally, drinking lots of water will aid in the elimination of toxins from your body.
- Drink less alcohol. Having more than two alcoholic drinks a day for men, and one for women, increases the risk of many cancers including mouth, throat, larynx, esophageal, liver and breast. One drink is defined as one 12-ounce beer, a cocktail containing 1.5 ounces of 80-proof liquor, or 5 ounces of wine—that’s about a standard wine glass about half full.
- Protect your skin from sun damage. There are one million new cases of skin cancer diagnosed in the U.S. each year, outnumbering all other cancers combined, according the National Council of Skin Cancer Prevention. Sun exposure adds up day after day, and it happens every time you are in the sun, even if you are indoors. Sun blocks are extremely beneficial. It’s a good idea to wear protective clothing, and when outside use a wide brim hat and sunglasses.
- Take early detection seriously. Regular self-exams and professional screening for various types of cancer, such as breast, skin, colon, and prostate cancers can increase your chances of discovering cancer early. Ask your doctor about the best cancer screening schedule for you.
- Manage your stress. High stress is linked to a higher risk for developing cancer. Research found that emotional stress can hamper the immune system and lower DNA-repairing capability, leading to a high risk of cancer.
