Men are notoriously bad at seeking advice when there may be something up. Sadly, sometimes, you’ve got to just bite the bullet and make that appointment. Your health is something that should never fall down your list of priorities. If there is an issue, getting it sorted sooner rather than later is always the best option. If you’re eager to boost your health and keep illness at bay, here are some golden rules for every guy to follow.

Exercise and fitness – You may not be a regular at the gym. But this doesn’t mean that you can’t make an effort to stay in shape. Exercise is not all about gaining muscle mass and getting a perfectly sculpted six pack. It’s also essential for good health.

Working out and playing sport has a wealth of benefits for your physical and mental health. If you exercise on a regular basis, you have a lower risk of heart disease, some forms of cancer, and strokes. Exercising also lowers diabetes risk and boosts your circulation. If you exercise, you’re also less likely to suffer from stress, anxiety and depression.

If you’re already a fan of sports, or you hit the gym regularly, keep going with your training regime. If you’re eager to improve your fitness or focus on areas, such as strength training, there are various options. You could enlist the help of a personal trainer or use online video tutorials to tailor your workouts. Alternatively, you may wish to take inspiration from professional sports players. If you want to bulk up, for example, research training methods used by NFL players. For continual improvement, you’ll need to adjust your goals and increase the intensity of your workouts. You may also want to consider taking supplements while you train. Check out sites like www.NewTestosterone.com for more information. If you are thinking of adding supplements to your diet, ask your personal trainer for advice.

If you’re not already into exercise and fitness, it’s never too late to get started. For many, the gym is a fantastic place to get fit and meet new people. But for others, it doesn’t appeal. Going to do a weights session is not the only way of getting fit and healthy. There are hundreds of different sporting activities out there you could try. Play squash, tennis or badminton. Book a street dance class or learn how to climb. Go hiking in the mountains or hire a kayak. Join a local football or hockey team. Go jogging on the beach or take up rowing. There’s bound to be something out there that you enjoy.

Diet -Your diet plays a really important role in your health. If you eat the right things, you’re more likely to enjoy good health. You don’t have to count calories obsessively, but try and keep an eye on what you’re eating. Aim for a healthy, balanced diet. Don’t eat takeouts on a regular basis and try and cook at home instead. Increase your intake of whole grain foods, fruit and vegetables. Swerve anything processed. Limit your intake of sugar, salt, and red meat.

If you’re not a culinary genius, this isn’t an excuse to rely on fast food and ready meals. If you search online, you’ll find thousands of simple recipes to follow. You can create a nutritious, inexpensive meal in less than half an hour. Take a look at http://www.foodnetwork.com/healthy/packages/healthy-every-week/quick-and-simple.html for ideas.

If you’re overweight, taking steps to reach a healthy BMI will reduce your risk of illness. Being overweight is linked to an elevated risk of diabetes, strokes and heart disease. Some forms of cancer are also associated with obesity. If you have been advised to lose weight, the best way to do this is a combination of exercise and healthy eating. If you use more calories than you take in, your body weight will fall. You can use an app to keep a food diary and track your physical activity.

Mental health and coping with stress – Mental health is something of a taboo subject in the man world. Most men don’t feel comfortable chatting about stress or anxiety with their mates, and it tends to take a back seat. The reality is that stress, anxiety, and depression are fairly common in men. It’s normal to feel stressed from time to time. It’s also understandable to feel anxious before an interview or when you’re waiting to see a dentist. You may well feel low if you’ve had some bad news. What’s not normal is prolonged periods of feeling stressed, sad or on edge. If these feelings are starting to affect your day to day life, seek advice. There’s absolutely no shame in seeing your doctor.

Smoking and drinking – Your lifestyle habits have a major bearing on your general health and your chances of developing severe diseases. If you smoke, you’re probably aware that this increases your risk of lung cancer. But did you know that it also elevates your risk of heart disease, other forms of cancer, strokes and respiratory conditions? There’s nothing wrong with the odd beer, but if you drink too much alcohol, there may be consequences. Excessive alcohol consumption is linked to liver cirrhosis, some types of cancer and heart disease. There’s also evidence to suggest that heavy drinking can increase the risk of depression.

If you want to give up smoking, see your doctor. There are lots of different resources and treatments, which can help to make the process easier. You may find that nicotine replacement patches help you to cope with cravings, for example.

f you think you drink too much, try and cut down. If you’re struggling to reduce your intake, or you feel like you need to drink, seek advice from your doctor. You’ll also find helpful tips at http://rethinkingdrinking.niaaa.nih.gov/Thinking-about-a-change/Strategies-for-cutting-down/Tips-To-Try.aspx.