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Men’s Health Month Special: 3 healthy steps for an efficient life

by Vaishali Sharma

Everyone must be proactive about their health at every age but the time period between the age of 20 and 30 years is where many people, especially men, tend to overlook their overall wellbeing.

According to prior Northwestern University study, being healthy in your 20s is highly connected with a decreased risk of heart disease in middle age. According to the findings of that study, most persons who embraced five healthy behaviours in their twenties – a lean body mass index, limited alcohol use, no smoking, a nutritious diet, and regular physical activity – remained healthy well into middle age.

Focusing on health might be especially tough for a young adult. Young people frequently work long hours, making it difficult to exercise and eat healthy. They experience employment stress, love difficulties, financial difficulties, and familial stress. There might be no time to think about long term fitness.

Here are a few measures to maintaining a healthy body that, if practised on a regular basis, would undoubtedly benefit you in the long run:


Eating a balanced diet with appropriate quantities can enhance men’s health and assist them in maintaining a healthy weight. There are also certain meals that not only enhance men’s overall health, but also help prevent cancer, lower the risk of heart disease, and increase overall vitality.

To build the right diet, use this list of single-portion:

  • 1 cup of fresh vegetables or fruit
  • 1/2 cup of starchy vegetables or dried beans
  • 1 slice of bread
  • 1 cup of dry cereal or ½ cup cooked cereal
  • 1/3 cup of rice or pasta
  • 1 cup of low-fat milk
  • 3 ounces of lean meat, chicken, or fish


Regular physical activity is essential for sustaining good mental health, which is especially significant in males. Men commit suicide at four times the rate of women, accounting for six out of every eight suicides every day. In Australia, the number of males who commit suicide is approximately double the national road toll.

One in every eight men will suffer sadness, and one in every five men will experience anxiety at some point in their life. But it’s not all terrible news! Exercising is a very potent strategy for the prevention and management of mental health issues, according to research.

30 minutes a day of heavy cardiovascular activity is good for the heart health and therefore for the sexual function.


When a man sleeps, the body releases testosterone during sleep. Testosterone is extremely vital to men’s sexual health as it drives libido and erectile function. When a man does not get adequate quality and quantity of sleep, his testosterone levels begin to decrease. 6-8 hours of sleep is associated with higher levels of testosterone.

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