Happy Men’s Health Month! We’re celebrating stay-at-home dads, best friends, hardworking professionals, examples, coaches, and leaders. Keep reading for five tips to improve your physical and mental well-being.
1. You are what you eat
Eat five servings of fruits and vegetables a day and choose whole grains over simple carbs. It’s also important to drink plenty of water—about 8 glasses per day. Pay attention to not only what you eat, but how you eat. Cut up your food into small pieces to slow down your intake and give your body the chance to tell you when you’re full. If you’re snacking, put the chips or popcorn on a plate or in a bowl instead of eating from the bag. This way, it’s easier to gauge the quantity.
2. Get moving!
The World Health Organization (WHO) recommends getting 150–300 minutes of moderate effort aerobic exercise or 75–150 minutes of vigorous effort exercise per week and doing strength exercises at least two days a week.
Exercising helps strengthen your heart and your muscles and can help you maintain a healthy weight. Exercising also has mental benefits, such as releasing endorphins in your brain, which can boost your mood.
If you don’t exercise regularly, now is the perfect time to start! Work out for just a few minutes every day and then increase your time from there.
3. Catch Some Zs
Sleep is important, but many people don’t get enough. In fact, 11% of adults report insufficient sleep every night. Most adults should try to get 7–9 hours of sleep every night.
When you sleep, your mind and body have time to rest and recover. Refresh yourself by getting the rest you need.
4. Breathe in . . . breathe out
Mindful breathing is one of the simplest ways to promote mental relaxation. Take 5–10 minutes a day to close your eyes and just focus on your breath. This practice can help reduce negative thoughts and promote relaxation. It’s a small exercise that can make a big impact.
Mindful breathing is very similar to meditation, which is a great relaxation technique. You can meditate on your own, or download an app to assist in a guided meditation. Yoga is also a great way to calm your mind and potentially boost your physical health as well.
5. Focus on what you have
Keep a positive mindset by practicing gratitude. Some scientific studies have shown that having a gratitude journal may improve mental health. Try it! Write down three things you’re grateful for each night before bed. Focus on the people in your life and the things that make you unique.
Men’s health is not just a ‘man’s issue,’ it’s a family issue. Men’s health impacts their family and friends, too. Support your health for the people you love!