Since we recently celebrated dads around the world for Father’s Day, now is the perfect time to remind those we love to stay fit and healthy. Why? So we can continue spending time with them for years to come, of course! Here are our top men’s health tips for dads (but really anyone can benefit) to keep you healthy and active!
#1: Keep moving
Regular exercise is one of the best ways to keep your heart and body healthy. Aim to do about 30 minutes of moderate physical activity five days a week. Whether it’s taking a brisk walk, mowing the lawn, swimming or picking up sticks with the grandkids in the backyard, all of these activities will help increase your cardio and endurance and work to keep you healthy and strong.
CHIROPRACTOR TIP: Lift with your legs, not your back. When bending over, bend at the hips, keeping the back straight. Squatting, picture a toddler picking up a toy! Your back should be upright while bending at the hip, keeping the knee behind the front of your foot.
#2: Eat healthily
Eating healthy is easier said than done, but it doesn’t have to be a miserable experience. Eating a healthy diet can be fun — even when you’re saying no to your favorite junk foods and fast food! Split your meals up into a balanced diet of healthy carbs (40%), healthy fats (30%) and lean proteins (30%). Always have 5-7 servings of vegetables and don’t forget to grab more fresh fruits! Need an example? Don’t worry, we have you covered!
Healthy Carbohydrates: Cherries, Sweet Potatoes, Broccoli, Asparagus, Cauliflower, Sweet Peppers, Garlic, Raspberries, Blackberries, Beets, Spinach, Yellow Vegetables, Quinoa, Kiwi, Lemons, Limes, Pears, Onions, Melons, Peaches, Grapefruit, Mango, Apples, Watermelon, Rolled Oats, Grapes, Beans, Tomatoes, Pickles, Raisins, Red Wine, Whole Grain Cereal and Carrots.
Healthy Fats: Free Range Egg Yolks, Olives, Avocado, and Goat Cheese, Almond Butter, Raw Nuts/Seeds: Cashews, Walnuts, Almonds and Pumpkin Seeds.
Healthy Proteins: Free Range Eggs, Tofu, Almond Butter, Organic Yogurt, Organic Milk, Organically-Raised Cold Water Fish, Whole Grains, Natural Peanut Butter, Nitrate-Free Deli Meat, Organic Lean Red Meat, Crab, Lobster and Soy Milk.
Cooking Oils: Extra Virgin Olive Oil, Macadamia Nut Oil, Sunflower Oil, and Extra Virgin Coconut Oil.
#3: Take mental health breaks
Always put your mind first! Plan out your day to run errands, attend meetings, spend time with family, but never forget to set time aside for your mental health break. It is important to have approximately 30 minutes a day to re-center your mind. Find a quiet place, turn off everything around you and spend time with yourself. Another important nutrient for your mind is Vitamin D. Get out in the sunlight at some point in order to reset yourself for the day. Mental health is as important as physical health, watch for signs of depression, in yourself – and others.
#4: Don’t skip your regular check-ups
One of the best ways to avoid health issues like high cholesterol levels, heart disease, prostate cancer, and high blood pressure is to make sure you keep going to your check-ups! Remember to get all of the important annual health screenings in order to prevent anything ahead of time. Sometimes we think of appointments when we are in need instead of planning ahead to keep the body and mind as healthy as possible. Whether it be annual labs, physicals or chiropractic adjustments, these are all extremely important to lead a healthy lifestyle. Get it checked, before it’s too late!
#5: Sleep
Get plenty of sleep is another important factor for healthy living. You always hear that an adult requires at least eight hours of sleep, but do you know when and how that sleep should occur? It is important that your REM sleep cycle happens between 10:00pm-2:00am. Remember to shut off all of the blue lights, keep the sound to a minimum and allow your body to relax. Your body heals when you sleep… and a good night’s sleep goes along ways toward reducing stress levels, too!
#6: Drink plenty
Remember to keep yourself hydrated during this hot weather, but also every day! It is extremely important to incorporate water into your everyday lifestyle as your body needs it to function properly. Water helps lubricate joints, creates healthy skin cells, helps maintain blood pressure, flushes waste from your system and the list could go on forever. Drink half of your body weight in ounces! Ie. If you are 220lbs, you should consume 110 ounces per day.
