Your Choices Matter
Behavioral factors such as smoking, excessive alcohol consumption, and poor dietary habits can significantly increase your risk for cardiometabolic diseases. These behaviors not only directly impact your health but also contribute to other risks such as obesity and high blood pressure.
Smoking is a major contributor to heart disease, as it damages the lining of the arteries and increases plaque buildup. Excessive alcohol consumption can lead to high blood pressure, increased cholesterol levels, and liver damage.
Unhealthy diets high in processed foods, unhealthy fats, and added sugars can also contribute to cardiometabolic disease risk. These dietary choices can lead to weight gain, insulin resistance, and inflammation in the body (3).
Read: Men, Here’s How to Handle 6 Common Health Problems with Functional Medicine
Workplace stress, Toxin Exposure, & Access to Healthcare
Environmental factors such as air pollution, stress, and exposure to toxins can also impact your risk for cardiometabolic diseases. Air pollution has been linked to increased cardiovascular risk as it can damage blood vessels and increase inflammation in the body (4).
Workplace conditions can significantly impact your health. Long hours, sedentary work, and high-stress environments contribute to chronic stress. Chronic stress is also a major contributor to heart disease and diabetes. When we are under prolonged stress, our bodies release cortisol which increases blood sugar levels and can lead to insulin resistance.
Exposure to toxins such as pesticides, chemicals, and heavy metals can also contribute to cardiometabolic disease risk by damaging organs and tissues in the body (5).
Read: Nitric Oxide to Lower Blood Pressure & Improve Heart Health
Practical Tips for Men to Reduce Cardiometabolic Disease Risk
While genetics and environment may be out of our control, we do have power over our behaviors. By making healthy lifestyle choices, men can significantly reduce the risk for cardiometabolic diseases.
1. Focus on a Balanced Diet
A healthy diet is essential for preventing cardiometabolic diseases. Aim to eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, excessive sugar, and unhealthy fats, which can contribute to the development of these conditions.
2. Incorporate Regular Physical Activity
Regular physical activity is crucial for maintaining a healthy weight, reducing stress, and improving cardiovascular fitness. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week.
3. Quit Smoking & Limit Alcohol Intake
Smoking is a major risk factor for cardiometabolic diseases. If you smoke, quitting is one of the most important steps you can take to improve your health. There are numerous resources available to help you quit, including counseling, medications, and support groups. Similarly, men’s excess consumption of alcohol is linked to several types of cancer, as well as obesity, and serious issues like non-alcoholic fatty liver disease (6).
Read: Prevent NAFLD with Functional Medicine
4. Manage Stress
Managing stress is essential for maintaining good health. Practicing mindfulness, engaging in regular physical activity, and finding healthy ways to cope with stress can help improve your overall well-being and reduce your risk of cardiometabolic diseases.
5. Get Regular Check-Ups and Screenings
It’s also important to regularly monitor your health and know your numbers so you can step in and address potential health issues before they become more serious. Get regular check-ups with your doctor to keep track of your blood pressure, cholesterol levels, and blood sugar.
6. Reduce Toxic Load
Avoid exposure to toxins by choosing organic produce and avoiding harmful chemicals in household products. If you work in an environment with potential toxins, make sure to take necessary precautions and follow safety protocols.
Learn More: Everything You Should Know About Holistic Body Detoxification
7. Prioritize Sleep
Getting enough quality sleep is crucial for overall health and reducing stress. Aim for at least 7-9 hours of sleep each night and try to maintain a regular sleep schedule.
Key Takeaways
Cardiometabolic diseases are a growing concern for men worldwide, but they are largely preventable. By understanding the roles of genetics, behavior, and environmental factors, men can take proactive steps to reduce the risk and improve overall health and longevity.Take control of your health today and start implementing these tips to reduce your risk of cardiometabolic diseases. Remember, small changes can lead to significant improvements in your overall well-being. For more support or additional resources, don’t hesitate to reach out to a patient care coordinator and find out the best way to get started on your functional medicine journey to optimal health.
