Maccabi Tel Aviv is proud to take part in this year’s “Movember” events and activities as the club continues to raise awareness about Men’s Health issues. Dr. Olga Raz a clinical dietician from Hadassa Medical Center who works with the club shares some advice on how to keep a healthy life style.
When it comes to men’s health, one must first address some problematic habits that are still more common among men than women. These include smoking, drinking alcohol, maintaining an unhealthy lifestyle, not putting in the time for an annual medical checkup, eating unhealthy foods and more.
Other diseases, such as diabetes, obesity, hypertension, heart disease, etc., can be prevented if they are discovered in time. How can you do this? By taking the time to go for medical examinations, medical treatment and keeping proper nutrition even before the disease appears. An annual checkup for example is designed precisely for that.
When it comes to eating healthy, it’s important to note that men need more calories than women when it comes to a relatively high proportion of muscle tissue in the male body. The percentage of body fat in men is relatively low compared to women for non-obese people. The differences are largely due to differences in hormones. The male hormone Testosterone is responsible for muscle mass and in order to maintain the muscle you need more calories and protein. When it comes to slimming and slimming diets, men usually get along better with a protein-rich diet than a carbohydrate diet, though Thai may not apply to everyone of course.
How to take care of yourself: 11 tips to improve Men’s Health
1. Maintain proper weight. Excess weight and obesity are risk factors for diabetes, cardiovascular disease, cancers and mental illness. In addition, significant obesity can cause a decrease in male fertility.
2. Eating food rich in fiber: vegetables, whole grains, pulses, whole bread, etc.
3. Try not to be hungry – do not delay meals, divide your food into a few smaller meals, eat before hunger appears. Large breaks between meal and meal can cause muscle breakdown.
4. Reduce the consumption of foods containing animal fats – fatty meat, fat dairy products and products containing them – burekas, cakes, cookies and the like. Avoid processed meat – sausages and the like.
5. Adding fats that are beneficial to health, such as olive oil and canola, avocado, tahini and so on.
6. Reduced amounts of salt.
7. Reduce alcohol intake to a minimum. It is not as healthy as previously thought.
8. Avoid sweet food – cakes, cookies, waters, snacks, sugary drinks.
9. Moderate exercise: The goal – at least 150 minutes per week.
10. Do a medical checkup at least once a year. Diseases can be prevented, one does not have to wait for their appearance. Colorectal cancer, prostate, heart disease and comprehensive blood tests, including testosterone are recommended.
11. Check vitamin D levels and if it is low, then take a supplement
