Essay 2

Robert Coleman

Dr. J. C. Bridgers
Men’s Health
March 31, 2019
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When discussing current strategies that can be used to maintain a healthy lifestyle, the

first step is always to build the habit of eating healthier. There are many benefits of doing this,

such as reduced risk of heart disease, obesity, heart attack, stroke, and diabetes. Other benefits

include protection against kidney stone development and some cancers and stronger bones and

teeth. The key to eating healthier is solidifying a healthy diet. Having a well-balanced diet is

important as well, to obtain all nutrients necessary for the body’s natural functions. Consume a

variety of nutrient-dense foods within and across the food groups, especially whole grains, fruits,

vegetables, low-fat or fat-free milk or milk products, and lean meats and other protein sources.

Most Fruits and Vegetables are naturally low in fat and calories and none have cholesterol.

They’re also natural sources of many important nutrients, such as potassium, folate, fiber, and

many different vitamins.

Avoid overconsumption of meats and other protein rich foods. While these foods have

many benefits, such as B Vitamins, Vitamin E, Iron, Zinc, and Magnesium, they are also rich in

cholesterol. Consuming too much of these foods can increase risk for coronary heart disease and

can also lead to consuming more calories than needed per day. Seafood, however, is a different

story. Seafood contains a range of nutrients, namely the omega-3 fatty acid, EPA, and DHA.

Dairy products deliver important nutrients to the body as well, namely Calcium and

Vitamin D, which aid in bone health. Be sure to select fat free or low-fat dairy foods, as their
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counterparts can lead to high levels of cholesterol. Grains are another group of food that brings

health benefits, such as reduced risk of heart disease, constipation, and weight management aid.

Another thing to watch for is caloric intake. Be sure to limit caloric intake only to what is

needed to meet caloric needs. Not adhering to this can lead to unhealthy weight gain, which leads

to a myriad of other health complications.

Finally, to conclude a healthy lifestyle, one needs consistent exercise. This doesn’t mean

lifting weights in the gym, but it does mean getting up and getting active. According to the US

Department of Health and Human Services, the average adult needs to get at least 150 minutes of

moderate aerobic activity or 75 minutes of vigorous aerobic activity throughout a week.

Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the

lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Activity

doesn’t need to be done all at once, it can be spread out. Any activity is good activity, as long as

sitting time is reduced. Excess sitting time can eighteen the risk of metabolic problems, which

will lead to even bigger health complications.

All information stated prior to this is basic information that should be easily accessible by

all people in the United States of America, especially as one of the main risks of not having a

healthy lifestyle is Cardiovascular Disease. Unfortunately, there are many reasons one may not

be able to access this information or fully utilize it. Things called “Social Determinants”

determine how likely someone is to be able to access this information and also ow they can use

it. They are the circumstances in which ppl are born, grow, live, work, and age and the system

put in place to deal with illness. This definition encompasses the view that health and illness are

not distributed randomly throughout human society, and neither are resources to prevent illness

and its effects. Instead, they cluster at the intersections of social, economic, environmental, and
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interpersonal forces. Determinants include Race, Social Support, Culture/Language, Access to

Care, Environment, and Socioeconomic position, which includes smaller, more specific

categories (Wealth, Health, Education, Work Status, Political Voice, Social Connections, and

Physical Insecurity.) These factors can lead one down the path to contracting a cardiovascular

disease first by denying the person access to the information at all. If someone cannot read

(Education/Language) or is too sick to get the information themselves (Health), they may not be

able to read the information that will lead them on a better path. Someone may reside in an

environment devoid of public heath programs that spread the information to the public

(Environment). One’s social connections may also keep them from receiving the best possible

information as it may be held to the upper classes of their local community.

Another way Social Determinants effect the perception of information regarding

Cardiovascular disease is that individuals may not be able to afford to live a healthier life style

(Wealth/Social Support). Today, healthier food options are more costly than their less healthy

alternatives and some people just cannot afford them. Lastly, Information may just be delivered

incorrect or outright denied (Culture/Race/Access to Care). Some people are given the wrong

information and/or resources to live healthier and come out worse because of that. This is the

case for many minorities in the United States, especially African Americans, who

disproportionally end up on the negative ends of these Social Determinants.

Dealing with these negative factors on a daily basis takes a large toll on the African

American Psyche. The weight of racism, poverty, and underrepresentation on the minds of

African Americans leads to many psychological challenges. This has proven to be true, as

African Americans are more likely to have feelings of sadness, hopelessness, and worthlessness

than are adult whites and African Americans living below poverty are three times more likely to
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report serious psychological distress than those living above poverty. African Americans are also

twice as likely as non-Hispanic whites to be diagnosed with schizophrenia.

In conclusion, having a healthy lifestyle is fairly simple, given that one’s social

determinants work in their favor. However, for those who aren’t in society’s good graces, maybe

the path to a healthy lifestyle lies beyond diet and exercise.

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References

5 Ways to Maintain a Healthier Lifestyle. (2016). Retrieved from Branford Hall Career Institute

website: https://www.branfordhall.edu/5-ways-to-maintain-a-healthier-lifestyle/

Black & African American Communities and Mental Health. (2017, April 3). Retrieved from

Mental Health America website: http://www.mentalhealthamerica.net/african-american-

mental-health

Havranek, E. P., Mujahid, M. S., Barr, D. A., Blair, I. V., Cohen, M. S., Cruz-Flores, S., …

Yancy, C. W. (2015). Social Determinants of Risk and Outcomes for Cardiovascular

Disease. Circulation, 132(9), 873–898. https://doi.org/10.1161/cir.0000000000000228

How much exercise do you really need? (2018). Retrieved from Mayo Clinic website:

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-

20057916

Tanya St. John. (2014). 5 Factors That Affect Mental Health in African American Communities |

Arundel Lodge. Retrieved April 1, 2019, from Arundellodge.org website:

https://www.arundellodge.org/5-factors-that-affect-mental-health-in-african-american-

communities/

What is MyPlate? (2019, March 13). Retrieved April 1, 2019, from Choose MyPlate website:

https://www.choosemyplate.gov/WhatIsMyPlate