Two pillars of men's health: comprehensive heart disease prevention measures and scientific solutions to combat chronic fatigue.

171. Six ways for men to avoid heart disease. Men who die from heart disease account for nearly half of all male deaths each year, far more than other diseases. Men are also much more likely to develop heart disease at a young age than women. (1) Control your diet: Cholesterol is the main component that clogs platelets in arteries. The best way to prevent the body from producing too much cholesterol is to eat less animal fat, such as meat, full-fat dairy products and fried foods, egg yolks, and animal organs. Salt should also be eaten less, as it can constrict blood vessels and thus raise blood pressure. Heart-healthy foods, such as fruits, vegetables and grains, and fish, should be eaten more. (2) Lose weight: Being overweight can double the chance of developing heart disease. Excess fat is bad for the heart and makes people more susceptible to high blood pressure, high cholesterol and diabetes. Mixing high-fat foods with low-fat foods does not help reduce fat absorption. (3) Moderate exercise: Men who exercise regularly have lower blood pressure, cholesterol levels and a lower chance of forming blood clots than those who do not exercise regularly. As long as you exercise regularly, even the gentlest form of exercise can achieve the desired effect. It is recommended to engage in 20-30 minutes of light or moderate exercise daily, 5 days a week. (4) Moderate alcohol consumption: Moderate alcohol intake is more helpful in reducing the risk of heart disease than abstaining from alcohol altogether, as moderate alcohol consumption can maintain the level of "good" cholesterol in the blood. However, drinking more than two drinks a day will increase the risk of high blood pressure and stroke. (5) Maintain a cheerful mood: Habitual suspicion, self-suppression, or a withdrawn personality can have adverse effects on the heart. People who frequently engage in belligerent behavior may suffer a sudden heart attack as a result. You can practice yoga, meditation, reading, etc., to rationally reduce harmful mental factors. (6) Quit smoking: Smoking causes blood vessels to constrict and harden, increases cholesterol, and accelerates blood clot formation. Smokers are 2-3 times more likely to die from a sudden heart attack or stroke than non-smokers. Passive smoking also poses a huge threat to the heart, increasing the risk by more than 30%.

How Men Can Overcome Fatigue: Fatigue is a common problem for most men, especially middle-aged men over 40, and most people are oblivious to this chronic fatigue. (1) Sufficient Sleep: Modern men should get at least 6 hours of sleep at night and 1-2 hours of sleep during the day. Even a 30-minute nap can improve alertness and enhance mental work capacity. (2) Reduce Fatigue: Engage in aerobic exercise, such as cycling or long brisk walking, 2-3 times a week, for at least 20 minutes each time, to help improve blood circulation. Long hours of desk work can easily accumulate fatigue. Take a break every 45 minutes and stretch your body for 30 seconds. However, don't work yourself to exhaustion. If your pulse gradually increases before getting out of bed in the morning and you feel a "hangover", it means you may have over-exercised. (3) Reasonable Diet: The best combination is to get 15% of your calories from protein, 55%-56% from carbohydrates, and no more than 30% from fat. Breakfast is very important and should include skim milk, yogurt, and cereal. If a large meal makes you feel drowsy, try eating less. To avoid fatigue, abstain from alcohol and drink at least 8 glasses of water a day, as dehydration can also cause fatigue. Taking a multivitamin supplement can help supplement your diet. (4) Stress relief: The way to overcome tension is to engage in physical exercise. Cultivating hobbies can make it easier to get your mental engine running. Doing short deep breathing competitions is a shortcut to expel accumulated tension and fatigue from your body and mind.