Vitamins and Minerals: micronutrients

Micronutrients are the vitamins and minerals found in food that nourish your body and help to keep you healthy.

According to the U.S. Department of Agriculture (USDA), adult Americans do not typically get enough of the following nutrients:
• Calcium
• Potassium
• Fiber
• Magnesium
• Vitamins A, C and E
Try to incorporate more of these nutrients in your daily diet. Keep in mind that it's best to consume a variety of foods, instead of just taking a multivitamin, to make sure that your body is able to absorb the micronutrients properly.

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Exercise Benefits part2

Exercise Health Benefit 7: A hedge against colon cancer
Colon cancer is one of the leading causes of cancer death in men. Approximately 80% of cases of this disease could be prevented. A healthier diet (with more fiber and whole grains) is part of the prescription. But exercise turns out to be just as important as diet. Studies have shown that physical activity may reduce colon cancer risk by as much as 30 to 40%.
Exercise Health Benefit 8: Strong bones
Another unwelcome effect of aging is thinning bones, which can lead to a greater risk of fractures. In a study that followed 3,262 men from their 40s to their 60s, strenuous physical activity dramatically lowered the risk of hip fractures.
Exercise Health Benefit 9: Weight loss
A lifetime of regular physical activity — even activities as simple as walking half an hour most days — can help keep that belly from bulging over your belt. 3500 calories in one pound.
Exercise Health Benefit 10: A longer life
Add it all up and an active life also means a longer and healthier life. In a 2004 study researchers followed 15,853 men aged 30 to 59. Over a 20 year period, men who engaged in physically active leisure activities — jogging, skiing, swimming, playing ball, or doing serious gardening — were up to 21% less likely to develop cardiovascular disease or to die of any cause during the study period.
How much exercise do you need to reap these health benefits?
The answer to how much exercise you need depends partly on what you’re after. Burning about 1,000 extra calories a week in activities is likely to extend your life. Walking half an hour most days of the week is all you need to significantly lower your risk of colon cancer and diabetes. But the more physical activities you can weave into your daily life, the healthier you’ll be. Most studies of physical activity show a strong dose-response rate, the more you do, the more you benefit.

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Exercise Benefits

Exercise Health Benefit 1: Lower cholesterol
As most men get older, cholesterol numbers begin to move in the wrong direction. Levels of so-called bad cholesterol — low-density lipoprotein (LDL) — gradually increase. Levels of good cholesterol, called high-density lipoprotein (HDL), tend to fall. Unfortunately, that combination of high LDL and low HDL is one of the leading risk factors for heart disease. Excess cholesterol accumulates on the inner lining of blood vessels, leading to arthrosclerosis and heart attacks. The best way to keep LDL cholesterol levels down is to eat a diet low in saturated fat (the kind found in meat and high-fat dairy products.) The single best way to boost good HDL cholesterol? Exercise. Limit cholesterol in diet to 300 mg/day.
Exercise Health Benefit 2: Lower triglycerides
Triglycerides are a form of fat found in the blood. Rising triglyceride levels are associated with increased risk of heart disease.
Exercise Health Benefit 3: Lower risk of high blood pressure
As blood pressure climbs, the risk of heart disease and stroke accelerates. Unfortunately, blood pressure levels typically climb as men get older.
Exercise Health Benefit 4: Reduced inflammation
Regular exercise has been shown to reduce levels of C-reactive protein, a measure of inflammation. That matters because cholesterol-laden plaques on the lining of arteries are most likely to break off and cause heart attacks when they become inflamed.
Exercise Health Benefit 5: Better blood vessels
To respond to changing demands for oxygen, blood vessels must be flexible enough to widen and narrow. Smoking, cholesterol build-up, and just plain aging tend to stiffen vessels, increasing heart attack risk. A growing number of studies show that exercise training helps maintain the ability of blood vessels to open and constrict in response to changing physical demands.
Exercise Health Benefit 6: Lower risk of diabetes
Adult onset diabetes — fueled mostly by too much body fat — is one of the biggest health worries on the horizon. Staying active can help you keep the weight off. But research shows that even for people who are overweight or obese, exercise reduces the risk of diabetes. The Diabetes Prevention Program found that an exercise and weight loss program lowered the risk of type 2 diabetes by a whopping 58% over a three-year period. And the volunteers in that program weren’t running marathons. In fact, the exercise they were doing was the equivalent of burning only an additional 593 calories of energy — about the equivalent of walking around six miles a week for most men.

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Injuries

The leading cause of fatal accidents among men is motor vehicle crashes, according to the CDC. To reduce your risk of a deadly crash:
Wear your seat belt.
Follow the speed limit.
Don't drive under the influence of alcohol or any other substances.
Don't drive while sleepy.
Falls and poisoning are other leading causes of fatal accidents. Take common-sense precautions, such as using chemical products only in ventilated areas, using non-slip mats in the bathtub and placing carbon monoxide detectors near the bedrooms in your home.

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Cancer

Lung cancer is the leading cause of cancer deaths among men — mostly due to cigarette smoking, according to the American Cancer Society. Lung cancer is followed by prostate cancer and colorectal cancer. To decrease the risk of cancer:
Don't smoke or use other tobacco products. Avoid exposure to secondhand smoke.
Include physical activity in your daily routine.
Eat a healthy diet rich in fruits and vegetables, and avoid high-fat foods.
Limit your sun exposure. When you're outdoors, use sunscreen.
If you choose to drink alcohol, do so only in moderation.
Consult your doctor for regular cancer screenings.

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Heart disease

Eat a healthy diet rich in vegetables, fruits, whole grains, fiber and fish. Cut back on foods high in saturated fat and sodium.
If you have high cholesterol or high blood pressure, follow your doctor's treatment recommendations.
Include physical activity in your daily routine.
Don't smoke or use other tobacco products. Avoid exposure to secondhand smoke.
Maintain a healthy weight.
If you choose to drink alcohol, do so only in moderation. Too much alcohol can raise blood pressure.
If you have diabetes, keep your blood sugar under control.
Manage stress.

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Big picture strategies for healthy eating

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

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