Healthy lifestyle tips for men

There is no need to rely on sky-high-priced supplements or overloaded fitness to create a "healthy persona". More than 90% of physical problems can be improved by adjusting 5 inconspicuous little daily habits, and people with different physiques can fully adjust flexibly, so there is no need to impose a unified standard.

To be honest, I met a 32-year-old programmer buddy a while ago. He had more wolfberry and American ginseng soaked in a thermos cup than anyone else, and he also carried the Internet celebrity Ma card in his pocket. As a result, last week’s physical examination revealed high uric acid, mild fatty liver, and even calcifications in the prostate. He himself was confused, saying that I was applying supplements every day, why was he still sick? In fact, the problem lies in the little things he ignores: when he needs to urinate, he always says, "Wait until I finish writing this line of code," and he is used to holding it in. ； At the end of the day, I couldn't remember to drink more than two sips of water, but I drank three or four cups of coffee. ； When I got home, I would collapse on the sofa and spend the weekend either catching up on sleep or drinking cold beer with my friends.

Let’s talk about drinking water. Now there are two factions arguing fiercely on the Internet. One faction says that you must drink 8 cups of 2000ml a day to meet the standard. The other faction says that you don’t need to drink if you are not thirsty. Drinking too much can damage the kidneys. I specifically asked a doctor I know well in the urology department, and they both said that both opinions are a bit extreme: if you sit in the office every day and don’t consume much physical energy, 1500ml is completely enough. If you go out for field work or exercise frequently and sweat a lot, you need to increase it to 2500ml or even more. There are only two core points: don’t wait until your throat is smoking from thirst before looking for water, and don’t hold in your urine. My buddy's prostate calcifications were caused by holding in urine for a long time. Now he puts a large 1L cup on his desk and sets an alarm clock to remind himself to take a few sips and go to the toilet every hour. His reexamination indicators last month have stabilized.

After talking about drinks, let’s talk about exercise. I’ve been in this trap before and felt that I had to spend the entire time going to the gym and pumping iron for an hour to be considered exercise, otherwise my training would be in vain. Friends in the fitness circle always say that "fragmented exercise is useless, you must put on weights to be effective." However, clinical doctor friends also say that for ordinary people who sit for a long time, the benefits of fragmented exercise are actually higher than weekend assault exercises. A colleague of mine had to run a half-marathon on weekends in order to lose weight. After two months of running, fluid accumulated in his knees, which made it difficult to go up and down stairs. Later, he changed to getting off the car two stops before get off work every day and walking for 20 minutes. Every hour he sat, he stood up to get a drink of water and stretched for 3 minutes. When he walked with his baby in the evening, he walked around twice. Last month, his triglycerides were reduced during the physical examination, and his knees no longer hurt. It’s not that strength training is bad. If you have time and are interested, you can certainly practice it. If you are usually too busy to keep your feet on the ground, there is really no need to worry about making up for the “fitness time”. Moving is better than not moving.

And when it comes to diet, don’t always go to extremes. Either have a barbecue with cold beer and enjoy all the meat, or eat boiled chicken breasts and broccoli to build muscle and lose weight. Both methods are quite harmful. There is a young man who works out next to me who eats two whole chicken breasts every time. After three months of eating, he went for a physical examination and found that his creatinine was directly high. The doctor said that his usual amount of exercise was not enough to require that much protein, which simply put a burden on his kidneys. There is really no need to adhere to the rigid standard of "high protein and low carbs". You usually eat a lot of takeaways, add an extra portion of dark green vegetables, eat fish and shrimp twice a week to supplement high-quality protein, and occasionally eat barbecue and beer to satisfy your cravings. Don't just eat three or four meals a week. If you really need to lack any nutrients, adjust it through diet first, which is more reliable than taking any supplements.

Oh, by the way, there is also the issue of supplements that everyone is most concerned about. Now there are two factions arguing. One faction says it is all about IQ tax, and the other faction says you must eat a bunch of them every day to be healthy. Objectively speaking, there is really no need: if you eat a balanced diet and eat meat, eggs, milk, vegetables and fruits, you don’t need to buy any supplements. ； If you eat takeout every day and eat less vegetables, just supplement with some multivitamins. ； If you suffer from frequent leg cramps and cannot get sunlight, you can take vitamin D and calcium supplements. Don't touch those "kidney-tonifying" and "yang-strengthening" products that are said to be magical. I've seen the news before. Someone took an Internet celebrity supplement that added banned ingredients, and directly suffered liver damage and went to the hospital. The gain outweighed the loss.

As for sleep, there is no need to stick to the standard of "you must sleep for 8 hours". The quality of sleep is much more important than the duration. If you stay up until 2 o'clock every day, even if you sleep until 10 o'clock in the morning, it will not be as good as going to bed at 11 o'clock in the evening and getting up at 6 o'clock in the morning. Many male compatriots always hold their mobile phones to read football games and car reviews before going to bed. As they do so, they feel groggy and groggy the next day. Over time, their blood pressure tends to rise. I used to have this problem myself. Later, I put my phone in the living room to charge, and read a few pages in a book before going to bed. I almost fell asleep at 10:30. I persisted for a month, and I didn’t need an alarm clock when I woke up in the morning. I didn’t feel tired all day long.

In fact, when it comes down to it, men's health really doesn't have that many mysterious things. It's all small things that you can notice every day when you look up. You don't have to put so much pressure on yourself. It's okay to be lazy and masturbate occasionally. Just don't mess around with it for a long time. After all, your body is your own. If you treat it well, it will definitely not treat you badly.