Men’s Health guidelines to follow.
Diet and Lifestyle
Go Green: Have a serving of veggies with each meal
Go Blue: 1 handful of blue berries per day. (Trader Joes frozen organic blue berries or mixed berries)
1 square of dark chocolate per day
Multivitamin Each Day (w/o Iron) to prevent deficiencies.
1 baby aspirin per day for cardiovascular prevention
2 Liters of Water Daily to hydrate body, joints, and flush toxins.
2000 IU’s of Vitamin D3 each Day for disease prevention
Fiber minimum of 30 grams per day important for colon health.
Fish Oil 3 grams per day or 2 servings of fish per week (salmon, halibut, cod). Nordic Naturals or Carlson’s vegan 1 TBSP of flax oil per day if vegan .
1 handful of pumpkin seeds per day for prostate health
Resistance 2X per week training to prevent osteoporosis , diabetes, and testosterone decline
30 minutes of cardiovascular exercise on most days of the week to support heart, lungs, and brain health.
6-10 hours each night of restful sleep.
If you smoke, quit. We know why.
Alcohol: minimal intake (1 glass of wine daily at most), no more then 2-3 drinks on an occasion.
Wear seat belt, use earpiece and avoid auto cell phone use, wear bike helmet
Stress Management: daily fun activity, walks, nature, meditation, yoga, tai chi,
Preventative Exams (all may be modified based on health and family history)
Sleep Study if necessary
Annual physical exam and bloodwork
Self Testicular Exam 1X per month up until age 35
Annual Digital Rectal Exam and Prostate Specific Antigen testing annually starting at age 40.
Colonoscopy at age 50
Bone Density Screening at Age 60
