Jeremy Hudson stopped by to help address how your daily routine and behaviors can now positively impact the most common health issues men face. To show your support, “Wear BLUE Day” is Friday, June 15 to help raise awareness for all men. On average, men live sicker lives and die younger, and it’s time to be proactive and get the most out of life!
Did you know?
- Just over half of all adult men get the recommended amount of physical activity each day.
- One third of men are battling hypertension (high-blood pressure), which can lead to stroke but can also negatively impact sexual performance.
- One third of men are obese, a trend that continues to move in the wrong direction.
- All three of these statistics, plus others, are attributed to Heart Disease being the #1 cause of death among men in the United States.
#2 Cancer
#3 Unintentional Injuries
#4 CLRD (Chronic Lower Respiratory Disease)
#5 Stroke
Good news! We can fight back against these statistics by incorporating simple healthy choices into our daily lives. Here are a few hints and tips on how to become a healthier you:
Eat Real Food (Isn’t all food real?)
We have nearly 50,000 food options in today’s supermarkets. Keep it simple! Instead of sugar-laden cereals in the morning, go for plain oatmeal and stir in some fresh (or frozen) berries. Berries offer antioxidants, important for fighting inflammation, as well as that often desired sweetness. Oats contain beta-glucans which have been shown to increase HDL cholesterol (that’s a good thing) and fiber, which helps keep you full preventing sugary cravings! The daily requirement of fiber for men is 38 grams/day (30g/d for men over 50).
Snack Smart (Ever been told you’re nuts?)
What a great reminder on how to snack smart! Before you head out the door, throw together a mixed bag of almonds and walnuts. Almonds are a very heart healthy option as they contain monounsaturated fats and Vitamin E, which is a powerful antioxidant that protects the body from free radicals. Walnuts are packed with Omega-3 fatty acids, which are anti-inflammatory in nature and can protect against heart disease.
Healthy Fat is Good Fat (There’s a good kind of fat? YES!)
We’ve been told for too long to avoid fat, yet since doing so society has somehow seen a growing trend in heart disease, obesity, CLRD, stroke, and many other negative health trends. Much research is still being conducted, but good luck finding a Registered Dietitian Nutritionist who will encourage a diet packed with sugar – which is exactly what you’ll often find in higher amounts in “fat-free” products. Why? Fat fills you up, and it also delivers flavor. When fat is taken out of a product, food companies must supplement with sugar to make the food palatable. For this reason, stick to fat – HEALTHY fat!
- Try something new: spread avocado on toast, support local industry and grill wild caught salmon, add dairy and/or eggs that contain Omega-3 fatty acids.
- Exercise (but it takes too long… NOT anymore!)
- 150 minutes/week (moderate intensity) plus two times of muscle strengthening work – that’s all! Break it down to 10-15 minutes segments:
- Go for a walk.
- Do yard work.
- Take the stairs.
- Park at the back of the parking lot.
- Go for a bike ride.
While we will Wear Blue to support each other, we don’t have to feel blue any longer! You own your health and wellness. Talk to your doctor, be proactive and schedule your yearly physical and don’t be afraid to ask the “tough questions”. Find a local Registered Dietitian Nutritionist who can work with you to help you achieve your goals. Accept accountability that your daily choices do impact your lifelong health, and start living a better you, today!
Jeremy Hudson, RDN, is a West Michigan native and 3-time Ironman Finisher. He’s also represented the United States at the 2015 ITU Long Distance World Championships in Motala, Sweden, and is an active board member for the Michigan Nutrition and Dietetic Institute. Jeremy can be reached at: FreshCoastNutrition@gmail.com