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Men’s Health: Keys to Optimal Living

As a man, your risk of dying from heart disease and other top causes of death are much higher than your female counterparts. Fortunately, taking preventative steps now can help you to avoid common illnesses well into your 40s, 50s and onward. The top causes of death in men are heart disease and cancer, followed closely by diabetes and strokes (numbers 4 & 5). All of these conditions are in fact preventable and reversible.

In the case of type 2 diabetes, one-third of men have prediabetes, or higher-than-normal blood glucose levels. Obviously if nothing changes your body does not get better, It Gets Worse.
Typically, comorbidities such as high blood pressure, blood sugar, and triglycerides contribute to these diseases. 

Another factor is chronic inflammation, which most illness feed on. Time Magazine labeled chronic inflammation “the secret killer” because it can build for years before symptomatic damage is felt or seen. These same symptoms may not be obvious and/or are often ignored.
Being proactive about your can help you thrive at any age. Communicate with your doctors about any specific concerns. Yearly checkups help you monitor your weight, blood pressure, and other risk factors and screening tests may help in early detection.

Below are 8 keys to Optimal Living, these may be radical changes for some and reminders for others. Wherever you are in your journey, just know you are not alone.

1. Get Your Spine Checked
Vertebral subluxation is a silent killer, the effects of which may not show up for years or may be missed due to the many ways it can manifest. When you have a misalignment in your spine, it interferes with the transmission of accurate nerve signal between the brain and every organ, cell and tissue in your body. Research even supports that having a scoliotic curve decreases your life span by as many as 14 years.
If you have never had your spine checked for subluxation, it’s not too late. Not to mention the following recommendations may be useless if your brain and body are not communicating properly. Our office is standing by to schedule you for a complimentary consultation and either get you scheduled to come into Exodus for a thorough exam and digital x-rays (if needed) or to help you find a chiropractor near you to begin your health journey.

2. Make Healthy Food Choices
Focus on incorporating these foods to provide the nutrients you need to thrive:
•Wild-caught seafood provides protein, vitamin D, and omega-3 fatty acids.
•Foods such as avocado and extra-virgin olive oil are rich in healthy fats, which can lower your risk of heart disease and stroke.
•Nuts and seeds provide vitamins, minerals, fiber, and omega-3 fatty acids. Almonds and walnuts contain nutrients used in the creation of sex hormones, thus may improve your sexual health.
•A wide array of vegetables and low-sugar fruits such as berries contain vitamins, minerals, fiber, and antioxidants. Antioxidants slow cell damage by reducing free radicals.
You’ll find these and other foods in our Sugar Detox Plan, which can help lower inflammation and other risk factors for disease.

3. Minimize or Eliminate Things That Cause Dis-Ease
Toxins are a major cause of Subluxation and should be avoided whenever possible:
•Don’t smoke. If this is something you struggle with, talk with your doctor about ways to quit.
•Avoid alcohol. If you do drink, limit yourself to no more than two drinks a day.
•Cut down on or eliminate sugary, processed foods. They are known contributors to diabetes, heart disease, and other chronic health issues.

4. Get Great Sleep
When you don’t sleep well, you’re more likely to make poor food choices and feel more stressed out the following day. Not getting enough sleep can also increase inflammation. Aim for eight hours of solid, uninterrupted sleep every night. Taking magnesium before bed may help if you have trouble falling or staying asleep.

5. Maintain a Healthy Weight
Carrying extra weight doesn’t look good, but it can also damage your health. Being overweight or obese carries an increased risk of heart disease, stroke, diabetes even cancer.
Starting the day with foods high in protein and good fats and low in carbs is a great way to decrease insulin sensitivity and even spurs weight loss. An easy option in a protein shake made with high quality protein, berries and avocado. You may also consider switching to a ketogenic diet. This one change can help you lose weight and keep it off.

6. Manage Stress Levels
Chronic stress decreases your body’s immune response and can increase your risk of disease. You can’t always get rid of stress, but you manage your response to stress so it doesn’t negatively affect your day or your health. Join us for Yoga with Ivy where we will practice relieving stress and discuss other things you can do on your own.

7. Exercise Regularly
If you’re new to exercise, your goal should be to start moving more. Always talk with your healthcare practitioner before undergoing a new fitness routine.
An attainable goal would be at least 150 minutes of low to moderate-intensity aerobic exercise such as walking, playing sports, or swimming. Another option may be 75 minutes of vigorous exercise weekly. Don’t forget to add in some muscle strengthening such and weightlifting regularly.
Time is no excuse when it comes to exercise. Our Fast Fit 15 class gives you a full-body workout in 15 minutes or less. Join us Monday, Wednesday and Fridays at 11:45 am!

8. Get the Right Nutrients
Vitamins, minerals, and other micronutrients play a key role in keeping you healthy and managing inflammation.
Even with the healthiest diet, getting all of the micronutrients you need can be a challenge. We recommend taking High Energy Support to provide the vitamins, minerals, antioxidants you may not get from food.
You may also consider adding high quality omegas, vitamin D3, magnesium and probiotics. With these in your arsenal you can be sure that you’re giving your body the nutrients needed to at any age.

Yours in Health,
Dr. Audrey


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