June is Men’s Health Month; Wake up, guys!

Men’s Health month – non profit webpage

The purpose of Men’s Health Month is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. This month gives health care providers, public policy makers, the media, and individuals an opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury. The response has been overwhelming with thousands of awareness activities in the USA and around the globe.

Prove how healthy you are!

  • Eat right. Exercise daily. Visit the doctor regularly. Stay healthy.
  • Man up and schedule your MD annual visit.
  • Guys, eat right, exercise daily and visit the doctor regularly. Set a healthy example for your kids and family.
  • More exercise. Less junk food.
  • Load up on veggies and fruits. Eat healthy this June.
  • Women are 100% more likely than men to visit a doctor.
  • Make prevention a priority!
  • 1 in 2 men are diagnosed with cancer in their lifetime compared to 1 in 3 women. Let’s change this statistic.

Yours in Wellness,

DF

mens health month poster

Weight Control Practices

Ten essential practices for Weight Control from http://weighttalk.net  fatman:

  1. Mastering the Art of Eating Well.  Learn the elements of a satisfying, whole foods-based diet.
  2. Sitting Less, Moving More. Increase your activity level and regain energy and vitality.
  3. Managing Stress. Recognize your stressors and use mindfulness to prepare for weight loss.
  4. Defeating Negative Thoughts. Replace unhelpful self-talk with a positive perspective.
  5. Gaining Control of the Environment. Modify your surroundings so only healthy options are present.
  6. Managing Time. Carve out more time for healthy eating, exercise, and sleep.
  7. Navigating Difficult Situations. Learn to make healthy choices when you dine out and attend parties.
  8. Keeping the Weight Off. Enjoy your success while upping your activity level and varying your diet.
  9. Rebounding From Lapses. Adopt the mindset and strategies that prevent minor slip-ups.
  10. Maintaining Motivation. Stay inspired by revisiting your values and rewarding yourself.

Remember, Boomers, that 2/3rds of Wellness comes from your best practices outside workout time and place.

Best,

DF

NO COUCH POTATOS -> Nutrition and Activity is 70% while Exercise is 30% of your Wellness Equation

As cherished as our workouts are, it is sometimes good to remember that most of our metabolic “burn” comes outside the gym.

When in doubt – count those calories and estimate your basic metabolic rate – based on activities of daily life.

Oh, if only we could shed that avoirduprois as easily or quickly as we gain evil, fatty tissue.

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Yet we are what we are – so

1. lots of daily motion (and get that good sleep),

2. Chris Crowley’s challenge not to “eat crap” and

3. awareness of what it takes to succeed are critical success factors for lean and well futures.

A good basic metabolic rate [BMR] calculator can be found AND USED @

 http://www.webmd.com/diet/healthtool-metabolism-calculator.

For a male boomer like me – the notable difference in BMR between “lightly active” and “very active” is 600 calories a day – or over a pound a week difference.

As the Swoosh people say, “JUST DO IT”.

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image ref: holyokechildresmuseum.blogspot.com 

 

30 Days of Men’s Health -> 30 Years!

Hey Men – let’s use this National Men’s Health Month to make positive, lasting  changes to our workouts and wellness.  

For inclusiveness – hey ladies – please help us guys live well and sweat six days a week!

Let’s recall and focus on fist principles – like our waistlines.  

You can check on-line to see if your “guy” avoirduprois is outside healthy limits.  Dr. Weil and many other reputable sources can help you check that measurement and focus on its implications:

http://www.drweil.com/drw/u/TIP03840/Is-Your-Waistline-Unhealthy.html 

That stated, I’d be very concerned if my waistline was anywhere close to those subjective “healthy” limits.  I work hard to ensure that it’s not.

Let’s face the cold hard truth – leaner organisms of all species tend to live longer.

See this article and research MANY more to reinforce the lean longevity angle!

http://news.sciencemag.org/sciencenow/2009/07/09-01.html

Diet, activity and of course your family genes are factors.  Yet please control those variable factors that you can.

 

Yours in healthy guy living,

Dave

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Read and Heed – 50-something Males

Thanks to a Dr. Weil article and a Ballard Street comic from Jerry Van Amerongen – this wellness coach asks you (and your female acquaintances) – is this a fitness wakeup call?

 

Dr. Weill’s article (ref: http://www.drweil.com/drw/u/WBL02352/Surprising-Reason-Why-Women-Live-Longer.html#three) is quoted for a wake-up call for 50-something fitness:

Fit at 50 Cuts Cancer Risk for Men
Men who demonstrated a high level of physical fitness on a treadmill test at age 50 were much less likely to have developed lung or colorectal cancer 20 years later – and if they did get one of these diseases, they were less likely to die of it than men who were least fit at 50. Not surprisingly, the men who were most fit also had a lower risk of dying of cardiovascular disease later in life. Cardiologist Susan Lakoski,M.D., of the University of Vermont and her team tracked more than 17,000 men who took the treadmill tests at age 50. She followed up on their health status more than 20 years later, using Medicare data to see which ones had died or developed lung, colorectal or prostate cancer. The researchers determined that weight was not the issue. Even thin men were observed to have an increased risk of lung and colorectal cancer if they weren’t fit. Fitness was determined by the men’s maximal oxygen uptake (VO2max) on the treadmill. There were no significant differences in the prostate cancer risk between the most fit and the least fit men.”

I note, and say hmmm to the non-result for prostate cancer, yet I as a Vermonter won’t challenge a University of Vermont study.  

More importantly ->the LOWERED chances for two types of the big C, and the HIGHER chances for beating a big C for elder men  ARE related to aerobic fitness.Image