How to stay healthy

 What can a man do daily to stay healthy?

I'm a healthy man in his 60’s. I've never smoked and drank moderately. I have a slight tendency to overeat but I'm not fat.

I exercise hard almost every day and have done so all my life. I'm not a natural athlete and avoided sports at school, but I learned that in order to live the healthy life I wanted, I had to overcome my natural sloth.
For decades, I ran daily, year in and year out, come rain or shine. I did a few marathons, but more to be able to say I had done so than because they were fun (which, by the way, they weren't).

Then in my 50’s I started getting injuries so I switched to rowing. I now row 22 times a month for 30 minutes each session. I look at it as a brief and not very pleasant duty in order to stay strong and slim at a time when many of my friends are having medical issues, getting a paunch, and even a stoop.

I’ve had check-ups with the doctor. According to a recent ECG over 24 hours, my resting pulse is 38, which he seemed very happy with. I have no health problems so I take no medication.

I know hard exercise is unpleasant. No one enjoys a serious Concept 2 workout. But I LOVE the benefits. It shouldn't matter what hard exercise you do, but in my experience doing something physically demanding very regularly over the years is a pretty good way of staying healthy for life.

Here are 6 ways to heal it naturally and avoid future health

Your gut is a second brain.

90% of serotonin, the “happy” chemical, is made there.

When you have gut issues, you feel depressed, bloated, and sick.

People think poor gut health only causes bloating or digestion issues.

That’s true, but it also does more:

• It affects your physical health (like your immune system).

• It affects your mental health (like your focus).

Most people follow trendy diets hoping for quick results:

• Bulk/cut

• Carnivore

• Low-carb

But long-term, these diets can harm their digestion and cause bigger problems than just weight gain or loss.

The gut’s job is simple:

• Absorb important nutrients

• Get rid of what you don’t need.

1. Aim for 30 different plants per week.

Eating a variety of plants helps healthy bacteria grow.

• Fruits

• Vegetables

• Legumes

• Grains

• Nut or grain-based milk

• Nuts and seeds.

2. Don’t eat the same food every day.

A healthy gut needs a diverse microbiome, and that comes from variety.

Variety in food options > Consistency.

(This is why modern diets can be harmful.)

3. Eat 30g of fiber daily.

Your body doesn’t absorb fiber—it feeds the good bacteria instead.

Counting fiber intake can be tricky, but here’s an easy way to get enough.

4. Limit red meat.

Many think eating red meat daily is fine, but here’s the truth:

The byproducts from red meat are linked to higher risks of:

• Cardiovascular disease

• Cancer.

5. Skip processed foods.

They’re full of additives and preservatives that harm your health by preventing healthy bacteria from growing.

6. Avoid artificial sweeteners.

That means saying goodbye to diet sodas.

Here’s why:

When you crave something sweet, your body prepares to process sugar. But with artificial sweeteners, no sugar actually comes.

This confuses your body and disrupts your gut health:

Follow this space if you want appreciate me.

Click here to learn more.