SLEEP

It’s no secret that most hard-working guys are sleep deprived, but just because it’s common does not mean it’s OK. Sleep makes or breaks a healthy lifestyle. All that time and effort you spend eating right and working out won’t be as effective—and your physique will actually be harder to maintain—if you’re not getting seven to eight hours a night. Catching up on sleep on the weekends won’t work either.
Research from Rochester University suggests that insufficient sleep disrupts our brains' ability to flush toxins from the body and as a result, can impair brain function. So, when you show up for work after a bad night's sleep and you're unable to focus on anything—that’s why.

CARE FOR YOUR PROSTATE

The prostate grows as you get older. You’ll almost certainly have symptoms, like urinary problems. A really healthy, low-fat diet will reduce the likelihood of prostate growth and may reduce the risk of prostate cancer.

CUT THE SALT FOR HEART HEALTH

Too much sodium and too little potassium raise your blood pressure, a major contributor to heart disease. Cutting back on sodium bombs such as bread, cheese and processed foods can lower your risk. Add more heart-healthy leafy greens to your diet, and get more potassium through foods such as bananas. As a bonus, you’ll get fewer wrinkles.

STICK WITH WATER FOR PROSTATE HEALTH

When it comes to satisfying your taste buds, most men prefer soda over water. But the consequences to your future health may not be worth the extra flavor. New research suggests that 180,000 deaths per year may be related to sugary soft drinks. For men specifically, soda may increase your risk for prostate cancer on top of contributing to weight gain and the risk of diabetes. If you want to flavor your water, add some lemon berries, or add a little fizz with carbonated water.