A complete collection of men's health regimen

Men’s health has never been about stocking up on sky-high-priced health care products or following the trend of Internet celebrities to do kidney-tonifying programs. The essence is to combine your own physique and achieve 80% in the five things of diet, exercise, sleep, emotional regulation, and daily habits. You can avoid more than 90% of middle-aged health problems. You don’t need to pursue perfection. It is useful to adapt to your own life rhythm.

Don't tell me, there are really many men who have just turned 30 and soak wolfberry in a thermos cup, then go to the food stall to drink skewers and drink cold beer until the early morning. They have not solved any problems such as gout, fatty liver, and hair loss. The problem is that they always look for "shortcuts" and fail to understand what they really need. Take diet as an example. There is a lot of quarrel on the Internet nowadays. One group says that men should eat more red meat to supplement testosterone to maintain energy. One group says that men should eat more red meat to supplement testosterone to maintain energy. In fact, both groups are right. It depends on your daily status: If you sit in an office every day typing code and have almost no physical exertion, eating lean beef 1-2 times a week is enough. Eating more will lead to high blood lipids. ； If you often do heavy work or have a fitness habit, it is absolutely fine to eat red meat 3-4 times a week, and it will help you regain your strength quickly. I used to have a programmer friend who took liver-tonifying health products every day, but the triglycerides were still over the standard. Later, I just replaced the two cans of iced cola a day with warm barley tea, and took out less red oil and vegetables. After three months, the indicators were rechecked and they were normal. By the way, "eating kidneys to supplement the body" is really a misunderstanding. Kidney purine is ridiculously high. Eating too much can cause gout and kidney damage. Don't eat blindly.

After talking about food, I have to talk about sports that many people step on. Nowadays, there are many two extremes. Either they don’t move at all, and they slump on the sofa and check their mobile phones after get off work. In their early thirties, waist protrusion, shoulder and neck problems all come to their doorstep. ； Or it’s just a sudden whim. I’m too lazy to climb the stairs at ordinary times, so I have to run a half-marathon or lift heavy weights. A fitness coach I knew before said that every month I meet 30+ men who suffer from rhabdomyolysis and are sent to the hospital. It’s completely unnecessary. There is also controversy here. Some people say that life lies in exercise, while others say that health care requires rest. In fact, the core depends on your foundation: if you don’t exercise at all, start by taking a 20-minute walk with your wife after meals every day. Play half-court basketball with your brother on weekends. It will be more effective than any high-intensity training. ； If you already have exercise habits, don’t push yourself too hard. If your knees hurt, don’t push yourself to run. Swimming and elliptical machines are more friendly to your joints. There is really no need to injure your body just for the sake of checking in on Moments.

Don't think that everything will be fine if you keep your mouth shut and move your legs. If you don't sleep well, it's all in vain. Nowadays, some people on the Internet claim that "4 hours of sleep is enough for elites every day", and some people say that you must sleep for 8 hours to be healthy. In fact, you don't have to be so stuck. The judgment standard is very simple: if you don't feel sleepy or have a headache the whole day after waking up, then it's okay to sleep for 6 hours. You don't have to lie down for 8 hours. But there is a bottom line you have to stick to: try not to stay up until after 1 o'clock to go to bed. Even if you don't wake up until 10 o'clock the next day, it is not a bit different from going to bed at 11 o'clock and then going to bed at 7 o'clock. My sales friend used to drink with clients until two o'clock every day, and he suffered from gout once a month. Later, he told his clients that he had high uric acid and could not stay up late, so he changed all social activities to noon. After half a year, he took a lot less medicine. By the way, don’t watch those short, quick and funny videos before going to bed. The more you watch, the more excited you will be. If you really can’t sleep, just close your eyes and listen to white noise for a while. It’s much more effective than taking melatonin.

What many people tend to overlook is that emotions actually have a greater impact on men’s health than women’s. The elders always say, "Men should be patient and bear the pressure themselves." Now psychology says that you should vent your emotions in a timely manner. Both views are reasonable, and you don't have to choose a side. There is no need to insist on being a "calm adult". Occasionally have a drink with your brothers and complain about the bad things at work, or find a deserted place to fish for a day on the weekend. Even if you play games at home for two hours, as long as you can vent your emotions, it is easy to develop thyroid nodules and breast nodules. It is really not a scare. There is also controversy about drinking. Some people say that drinking a small amount of red wine promotes blood circulation, and some studies say that there is no safe intake of alcohol. If you really can't resist drinking, try to choose low-alcohol wine. Don't drink mixed drinks. Drink more warm water after drinking to promote metabolism. It is more effective than any hangover medicine. It is of course best not to drink it.

There are also some small daily details that may seem inconspicuous, but become big problems after a long time. For example, don’t hold your urine all the time. No matter how long the meeting is, you should always take time to go to the toilet. Holding your urine for a long time can really damage your bladder. ； If you are preparing for pregnancy, don’t always put your laptop on your lap. High temperature sperm killing is not a rumor. ； If you can, quit smoking. Don't use "so-and-so smoked all his life and lived to be 90 years old" as an excuse. That's survivor bias. There is a clear medical basis for the damage that smoking does to the heart and lungs. If you really can't quit, don't smoke in a confined space or in front of your wife and children.

In fact, there is no "big book" that is universally applicable. No matter how good other people's methods are, it's useless if you can't stick to them. How about starting today, replace the iced Coke in your hand with warm water. Don’t lie down and check your phone immediately after a meal. Stand for 10 minutes and adjust slowly. It’s much more reliable than spending tens of thousands of dollars on tonics.