Essential Factors for Men's Health and Longevity
Every year, approximately 356,000 men succumb to cardiovascular diseases globally. Cardiovascular expert Dr. Eckert stresses that if strong levels of **high-density lipoprotein (HDL)** are present in the bloodstream, there is little to worry about concerning heart health.
1. High Levels of HDL
To improve HDL levels, one should engage in moderate-intensity exercise at least four times a week for 20 minutes each session. Ideally, HDL levels in a healthy individual should reach 80 mg/dL, which is double the typical figure of 40 mg/dL.
2. Two Close Friends
These two friends should not be work colleagues, neighbors, or regular companions. According to psychologist Dr. Sherrode, a man over 35 meeting this criterion indicates he maintains healthy social connections and will likely outlive two-thirds of his peers.
3. Positive Work-Life Outlook
A study spanning three decades by Dr. Greyburn suggests that men who answer "yes" to the following two questions have a significantly lower risk of heart disease:
- Do you look forward to going to work each morning?
- Do you anticipate coming home every afternoon?
4. Low Prostate-Specific Antigen (PSA) Levels
According to prostate cancer expert Dr. Heitron, a PSA level below **2.5 ng/mL** indicates a reduced risk of prostate cancer.
5. Ejaculation Volume
After an enjoyable intimate encounter, a man should produce approximately **5 mL** of ejaculate. Dr. Heitron believes this volume reflects good prostate health. A simple method to estimate this is by measuring **5 mL** of water in a clean condom.
6. Walking 3 Kilometers in 28 Minutes
Maintaining a brisk and powerful pace for an extended duration serves as an excellent barometer of health. Research indicates that a healthy 40-year-old man should cover **3 kilometers** within **28 minutes**, translating to a walking pace of **134 steps per minute**.
7. Balanced Muscle Strength
While many men focus on push movements like push-ups, few possess truly balanced strength. The ideal ratio of bicep to tricep strength should be **1:1**. For instance, if one can curl **25 kg** ten times, they should also be able to push **25 kg** ten times. Similarly, the quadriceps to hamstring strength ratio should be **3:2**.
8. Proportionate Head Size
Clinically, the ideal facial width should be **60% of the length**. Men with such proportions not only tend to be more handsome but also exhibit better immunity to respiratory, jaw, and dental disorders.
9. Capability for Quick Incline Walking
On a treadmill, gradually increasing the incline until it becomes challenging to continue is a significant test of cardiovascular fitness. Most men aged 30-40 can sustain this for **9 minutes**, while excelling at **12 minutes** indicates exceptional heart health. Always consult a physician if there are any pre-existing heart conditions before performing this test.
10. Precision in Threading a Needle
Success in threading a needle on the first attempt demonstrates excellent **depth perception** and spatial awareness. Difficulty in tasks requiring fine motor skills warrants a visit to an eye doctor, alongside annual examinations for conditions like glaucoma.
11. Perfect Symmetry
Measuring one’s wrist, ears, and nostrils can reveal symmetry—or a difference of merely **1 mm**. Studies show that men with the most symmetrical bodies tend to have superior running speeds. Better symmetry also translates to improved self-control during intense physical activities.
By focusing on these key health indicators, men can enhance their longevity and overall well-being. Prioritizing physiological health, balanced relationships, and positive mental outlooks can play a significant role in a longer and healthier life.