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Its getting a little hairy this month. This post is dedicated to Men’s Health in recognition of “Movember”, a campaign aimed at raising funds  for research and awareness for prostate cancer, testicular cancer and mental health. Studies have shown, making permanent lifestyle changes can impact men’s overall health.  We have complied some nutrition health tips- to keep you and your mo healthy.

 1). Achieve and maintain a health body weight

Being overweight may increase your risk for heart disease, type 2 diabetes, hypertension, stroke, and certain cancers. Body Mass Index (BMI)  is a number calculated by using a persons weight and height. BMI is not a diagnostic tool but a screening tool to determine if a person is overweight.

BMI:  weight (kg) / { height (m) } 2

** A person who participates in high endurance sports may have a high BMI due to muscle instead of body fat.

 Waist circumference:

Another assessment of weight and health risk is your is waist circumference.  For males, a waist circumference of greater than  94 cm or 40 inches increases your risk for chronic diseases.

2). Healthy diet

The power of healthy eating  should not be underestimated when it comes it preventing  chronic diseases such as prostate cancer.

Choose your fat wisely:

Research has shown diets high in saturated fat from processed foods such as, cheese burgers may increase your risk for prostate cancer.  Replace unhealthy saturated fats with healthy fats from avocados, olive oil, nuts, and seeds.

 Emphasis on plant based foods:

Choose whole plant foods, such as colorful vegetables and fruit, legumes, lentils , nuts and seeds, daily. Eating a plant based diet is associated with higher amounts of fibre and is naturally lower in fat.

Pass the Broccoli and Tomatoes please:

Cruciferous vegetables, such as, broccoli, kale, brussel sprouts and cabbage, as well as, tomatoes and tomato products should make a regular appearance on the dinner table, due to their cancer fighting properties. Lycopene, an antioxidant, found in tomatoes, tomato sauces, and tomato paste has been well studied and is linked to lower rates of prostate cancer.

 3).  Physical Activity

With colder months ahead many of us want to hibernate. There are many health benefits to staying physically active, including mental health. Lace up your shoes, put on a warm jacket and toque and enjoy the beautiful outdoors. Aim for 30 minutes of activity at least 5 times a week.

So men grow your MO, eat real foods, and help change the face in men’s health.