Rituals That Boost Men’s Health and Fitness
Hydration is Vital
Symptoms of dehydration include fatigue, headaches, dry skin, exhaustion, and dry mouth. When you consider the fact that we are made up of 60% water, it should be a slight indication of how vital it is to our health and wellbeing that we stay hydrated. Drinking water aids in digestion, maintaining your body temperature and transporting nutrients.
You may have heard that when you feel hungry it’s actually because you’re thirsty- it’s partially true, what is true is that drinking a glass of water can suppress your appetite. Water is also beneficial to the health of your skin, energizes your muscles, it’s beneficial to men’s health and fitness helping your kidneys and your bowel health, too.
Food and Nutrition
We make decisions every day regarding our health, whether we realize it or not. With busy lives, it can be easy to make the wrong choice and pick up a candy bar as we rush out the door. You justify it by telling yourself a candy bar is better than nothing is, but is it? Truly?
The government has made a massive effort in helping men understand the importance of nutrition in their overall health. As well as managing your weight, following a nutritious eating plan will ensure your health improves and is maintained. It can reduce your risk of diabetes, heart disease and cancer, as well as improving your immunity. Eating nutritiously has an immediate impact on your overall health.
Perfect Sleep, Good Health
The National Heart, Lung, and Blood Institute examined why sleep is so important to your health. Better sleep improves your immunity; in fact, there are links between insufficient sleep and serious male health problems like diabetes, heart disease, and obesity.
Poor sleep can also lead to a lower pain threshold, so whether you are suffering from chronic pain, or acute pain due to a recent injury, improved sleep could help combat against it. Have you ever noticed after a night of tossing and turning that you have a clumsy day? Accidents are more likely to occur when you are overtired. Additionally, your mood will improve, your memory will improve, and you can combat weight gain.
Even though technology is an amazing advance in our world, it has ensured that we are available to anyone and everyone in an instance. Whether it is a text or a phone call, social media or games, we are constantly fiddling with something. Is it highly beneficial to take time out and unplug from technology; every time a big news story hits we sit and refresh our screens waiting for the latest development.
Considering these news stories occur on a daily basis, our mental health rarely gets a rest. This constant connection leads to stress, anxiety and moodiness, moreover technology can contribute to vision problems, neck stress, and hearing loss. All men should disconnect at least an hour before bed.
The Mayo Clinic has acknowledged that a brisk walk on a daily basis can have a massive impact on your fitness. It can prevent heart disease and diabetes, but if you are already suffering from those conditions, an invigorating walk is an excellent way to manage your condition. Walking is a wonderful way for men to maintain your waistline, improve your mood, your balance, and even your coordination.
Furthermore, it strengthens your bones and muscles, which for the elderly man can prevent falls, or serious injury in the event of a fall. If you aren’t a regular walker then start small, with a ten-minute walk, and then work your way up to longer walks. Change your route and explore the world around you.
Ways Men Can Improve Their Physical Fitness and Health
Most of us are aware of the fact that we don’t always eat what we should and that exercise often takes a back seat to other seemingly more important things. However, the truth is, it is very important to take control of your physical fitness to make your quality of life better. There are many ways that you can improve your fitness, and here are some tips with men in mind.
Change Your Diet
Easy ways to improve men’s physical fitness, eat whole, real food. Fresh vegetables, lean protein, and complex carbs. Eliminate white starches, sugar, and junk food.
Indulge in Moderation
Even though you need to focus on eating healthier, that doesn’t mean you can’t have the things you like. When you want to eat ice cream or a burger, do it. Treat yourself, but don’t go overboard. Giving into your cravings, in a moderate way, can help you not cave in other ways when sticking to a specific diet.
Workout with a Friend or Participate in a Team Sport
Chances are if you join your buddy’s softball team or start jogging with your best friend, it won’t feel like you are working out.
Play with Your Kids or Take Your Dog for a Walk
When you get home from work, take thirty minutes to play with your kids outside or take the dog for a nice long walk. This helps you and your family stay active. Don’t have a dog or kids? Walk alone!
Start Going to The Gym
You can do it. Join a gym and start out slow. Make a plan to work out every other day for thirty minutes at a time.
Take Up Yoga
In addition to the benefits of helping you gain balance and flexibility, yoga can also help, you lose weight along with giving you a ton of other health benefits.
Calm Down and Manage Stress
When you are too stressed out, your body knows it. It may also cause you to overeat. Men should try meditation or breathing exercises when you find yourself under a lot of stress.
Do Some Chores
You may not have noticed, but doing chores burns calories. Spend some time on the weekend cleaning out the garage, washing dishes, or vacuuming.
Drink More Water
Water is essential to life. Make sure you are getting enough daily, which will help all of your body’s internal processes, keep you hydrated and improve your general physical health.
Limit Your Alcohol Intake
There is nothing wrong with having a drink sometimes, but drinking alcohol in excess is adding extra calories to your diet that quickly turn to fat. Excessive drinking is poison to the body causing a variety of physical, mental, and emotional health problems. Men evaluate how much you are drinking and cut down to enjoy better health and a smaller waistline.
If you want to change your lifestyle, you should probably re-evaluate if you want to smoke or not. If you still do, then perhaps you can cut back on the amount you smoke.
Get a Good Night’s Sleep
If you don’t get enough sleep, you are probably not going to be able to make healthy choices in regards to what you eat. Lack of sleep also interferes with a man’s daily performance, diminishes focus and concentration, and drains your energy. Get the sleep your body needs by turning off televisions, tablets, and phones, and sleeping in a dark room.
Bring Your Lunch
Take your lunch to work. Not only will you know exactly what you are eating, but you will also save money.
If men do just a couple things on this list it can improve your physical fitness and your overall health. In fact, there are a couple more things to consider for best results. Although these tips are designed with men in mind, they can be used by anyone. Don’t be afraid to make changes because you are the only one that can make yourself healthier.
Nutraceuticals That Promote Men's Fitness and Wellbeing
There are natural ways to improve a man’s health and wellbeing; it means meeting lifestyle and fitness goals, including weight loss, better fitness, better nutrition, and stress management. These include taking nutraceuticals that can work on your body in order to allow you to meet your lifestyle and fitness goals without the use of harmful drugs.
Here are some nutraceuticals that have been found to improve your overall health and wellbeing:
L carnitine is an important amino acid that plays a role in male health and fitness in the production of energy by helping activated fatty acids within the mitochondria of the cells to be properly metabolized. People who are overweight are often found to be deficient in L carnitine. Research has revealed that taking L carnitine as a supplement can improve weight loss better than just using diet and exercise alone. It also has the ability to improve exercise performance and recovery from exercise. The dose ranges from 500 mg to 3 grams per day.
This a plant from the tropics that contains hydroxycitric acid (HCA) that has been found to reduce the ability of carbohydrates to turn into fatty acids. This means that less fat is taken up by your fat cells and you have less fat. In addition, hydroxycitric acid is believed to reduce your appetite so you don’t eat as much food. One research study involves both men and women who were overweight. The group took 300 mg Garcinia Cambogia extract three times per day about an hour before lunch and supper, with an extra dose taken two hours after supper in order to prevent evening snacking behaviors.
These participants had a 15-30 percent decrease in the number of calories consumed. Another study showed that taking 440 mg of HCA three times per day before breakfast, lunch, and dinner resulted in the participants losing about 14 pounds when compared to those men who simply ate less and exercise more (who lost only 8 pounds in the study).
Phosphatidylserine - This is a supplement that that is found in the brain and spinal cord that has been identified as being good for men’s health and fitness by the improvement of memory and cognitive ability. A lot of clinical research has been done on the use of phosphatidylserine as a supplement to improve memory and cognition in both children and adults. It has been found to enhance several cognitive parameters in those who took the supplement.
It may especially be helpful in improving cognitive abilities of middle-aged men who often suffer from age-related memory loss and cognitive dysfunction during this time. The dose of phosphatidylserine to take is about 100 to 300 mg of the supplement per day. When taking this dose, you can expect to have fewer complaints of poor memory, including enhanced memory and cognition. One study on young males aged seventeen to eighteen years of age-involved taking 100 mg of PS per day. This resulted in an improvement in cognitive function and memory in that age group.
L Arginine has been found to enhance circulation by being a precursor to the molecule in the body called nitric oxide. This results in an increase in the transportation of oxygen and an improved ability to engage in aerobic exercise. The dose is about 5 to 9 grams per day taken thirty minutes prior to exercise. This is taken along with growth hormone in order to build male muscle mass.
This amino acid supplement has been found to be helpful in those men who engage in strength training and other high intensity forms of exercise. It is taken in doses of 2.4 to 6.4 grams per day. It has been found to increase the breathing threshold, and reduce the time to onset of fatigue of the muscles and the time to total exhaustion from exercising. The total work performed has been found to be increased. Several studies have been undertaken that showed an increase in exercise parameters when compared to men taking placebo medication.
Branched Chain Amino Acids
This includes the amino acids valine, isoleucine, and leucine, which are related to each other because they are amino acids that contain branched chains. These amino acids have been found to decrease the amount of skeletal muscle that breaks down while exercising. Men who take these as a supplement experience a decrease in muscle fatigue and soreness that typically occurs within a few days of exercising.
They have also been found to reduce the levels of lactic acid produced during exercise in doses of about 1.3 to 5.7 grams per day. While you still need to regularly exercise and eat healthy foods, these nutraceuticals have been found to help you with the process of living well and boosting men’s health and fitness efforts in whichever exercise regime you partake in.