In my medical career, I have encountered a variety of cases, but there are always a few habits that seem to be specially designed to "steal" the life of male friends. For example, Jack, a 40-year-old middle-aged man, was urgently admitted to the hospital with chest pain. His lifestyle habits can be said to be a classic case: he worked late into the night every day, smoking and drinking were his norm, and exercise was almost zero. After examination, we found that he not only had severe coronary heart disease, but also early signs of cirrhosis.
Stories like this are not uncommon in my office. As a doctor, I feel compelled to talk about the behaviors that quietly endanger health and shorten life spans in our daily lives, and at the same time share some practical tips to help men improve their lifestyles and stay away from these invisible "health killers".
Six behaviors that are harmful to health
1. Excessive alcohol consumption
Excessive alcohol consumption is the catalyst for many health problems, especially the liver and heart. Long-term heavy alcohol consumption can lead to cirrhosis, a chronic liver disease that can be fatal in severe cases. In addition, alcohol increases the risk of heart disease, including irregular heartbeats and high blood pressure.
2. Smoking habits
Smoking is one of the leading causes of health problems worldwide, especially for men. Smoking can damage the cardiovascular system and increase the risk of heart disease and stroke. The lungs can also be severely affected, with smoking being the leading cause of lung cancer and chronic obstructive pulmonary disease (COPD).
3. Lack of exercise
Insufficient physical activity can lead to a variety of health problems, including obesity, type 2 diabetes, and cardiovascular disease. The sedentary lifestyle of modern life needs to be broken and regular exercise is used to maintain good health, strengthen muscles and cardiorespiratory fitness.
4. Unhealthy diet
Eating habits high in salt, sugar, and fat can gradually damage your health. These eating habits can lead to increased blood pressure, abnormal cholesterol, and an increased risk of heart disease and diabetes. A balanced diet can help avoid these problems and provide essential nutritional support.
5. Neglecting mental health
Mental health is equally important for overall health. Long-term stress and anxiety not only affect the mental state, but can also lead to physical health problems such as heart disease and weakened immunity. Managing stress and seeking professional help for mental health is key to maintaining overall health.
6. Neglect of regular medical check-ups
Regular health check-ups can detect and prevent many chronic diseases early. Many serious diseases may not show obvious symptoms in the early stages, and regular check-ups can help diagnose them early and improve the effectiveness and success rate of treatment.
Five practical tips to promote longevity
1. Eat a balanced diet
Healthy eating habits are the key to longevity. Make sure you eat a variety of foods each day, including rich vegetables, fruits, whole grains, protein (such as fish, legumes and lean meats) and healthy fats (such as olive oil and nuts). It is recommended to reduce the risk of cardiovascular disease and other chronic diseases by limiting the intake of processed foods and foods high in sugar by limiting the intake of processed foods and other chronic diseases.
2. Exercise regularly
An active lifestyle can significantly improve health and longevity. At least 150 minutes of moderate-intensity exercise (such as brisk walking, swimming, or cycling) or 75 minutes of vigorous-intensity exercise per week can help maintain heart health, strengthen muscles, and improve blood circulation. In addition, proper bodyweight training can also help increase bone density and improve metabolic rate.
3. Quit smoking and limit alcohol
Smoking and excessive alcohol consumption are major factors in shortening life expectancy. Quitting smoking can quickly improve cardiovascular health and respiratory function. If you're having trouble quitting smoking, you can seek professional help, such as nicotine replacement therapy or psychological support. At the same time, it is recommended to limit alcohol intake to no more than two units of alcohol per day for men to reduce the negative effects of alcohol on the liver and brain.
4. Manage stress
Long-term stress can cause serious damage to the body. Practicing stress management techniques, such as regular meditation, deep breathing exercises, or yoga, can help reduce stress levels. Making sure you have enough time for social activities and leisure time, and staying in touch with family and friends are all effective ways to relieve stress.
5. Regular health check-ups
Staying up-to-date on your health is an important step in preventing disease. It is recommended to have a comprehensive physical examination at least once a year, including testing for blood pressure, cholesterol, blood sugar, and body mass index. For older men, tests such as prostate health and electrocardiogram should also be included.
With these simple but effective measures, every man can significantly improve his or her quality of life and life expectancy. Remember, change starts today, one step at a time, toward the goal of a long and healthy life.