The 10 Healthiest Small Changes a Man Can Make

2. Exercise the Core

Men who do regular crunches, planks, yoga, and exercises that focus on the core muscles (the abdominals, hip flexors, and lower back) suffer less lower-back and general mobility issues.

3. Eat a Fruit or Vegetable With Every Meal

And no, sweet potato fries and jalapeno poppers don’t count. However, if you aim to incorporate a fresh (or frozen) fruit or vegetable to every meal of the day; you’ll greatly reduce your chances of high cholesterol, vitamin-deficiencies, lowered immunity, weight gain, and digestive-tract cancers.

4. Exercise Banishes SAD

In winter, it’s easy to get the blues and many of us suffer from season affected disorder (or SAD) or another depression-related condition. However, men who exercise regularly reap the reward of nature’s happy drug—dopamine—which reduces stress, anxiety, depression, and negative thoughts.

5. Munch on Berries

Strawberries, blueberries, blackberries, and raspberries—oh my! Not only do they provide a low fat, nutritious snack or cereal topper, berries are high in vital compounds that improve blood circulation…to a certain set of family jewels. Meaning, that men who eat fresh or frozen berries a few times a week suffer less erectile dysfunction over time.

6. Make Two Cups of Joe The Limit

Most of us depend on our morning cup of coffee to get us going. Following that up with a coffee at lunch and again late-afternoon is not abnormal. However, men who drink more than 2 cups of caffeinated beverages (black or green tea, coffee, soda, or energy drinks) per day, gradually increase their heart beat by about a dozen beats per day—which can cause cardiovascular arrhythmia and other issues down eh road.

7. Go Bananas

Well maybe not, but eating a banana every day gives guys a nutritional boost in potassium. And the nutrient potassium naturally lowers blood pressure as well as your risk of hypertension and eventual heart disease.

8. Eat Fatty Fish

You don’t necessarily have to buy a fishing poll. Just going to your local market to pick up a filet of fatty fish—tuna, salmon, or sardines—once per week will decrease your risk of a sudden heart attack or stroke by 50-percent thanks to heart-healthy omega-3 fatty acids.

9. Build a Happy Relationship

Studies show that men in happy relationships have a greater life expectancy so maybe there is something to the adage “happy wife (and husband); happy life” because the opposite is also true—men stuck in unhappy relationships and marriages suffer greater risk of depression and decrease their life expectancy by roughly 35-percent.

10. Help Others

Did you know that men who volunteer regularly or make it a point to help others in their community, reap the health benefits in return? We even wrote about how volunteering extends life happiness and expectancy in our article: 8 Ways That Helping Others Helps You Live Longer.