Health for Men
Stretching is often overlooked, but when done can lead to a better posture, fewer aches and pains, a more positive outlook on life and a better body.
Stretching can help blood circulation for a healthier body and sends oxygen to your brain allowing you to think clearer and brighten up your mood.
We often hear about the importance of men maintaining efficient testosterone levels the older they get, but do we really understand how critical of a health dynamic low amounts can be? Not only do insufficient levels of testosterone impact a variety of emotional and physical elements, but testosterone inefficiency can also be the result of a number of other severe ailments. To truly take into account what the symptoms and risks of low testosterone levels can mean for your body, learn more from this analysis:
There have been several medical studies exploring how insufficient amounts of testosterone in a man's body can impact other health conditions. In one examination, researchers from the University of Sydney tested the correlation between elderly men with low testosterone levels and their risk of age-related functionality. The professors rounded up 1,318 male participants who were aged 70 or older to measure their ability to function independently while also having their blood tested to see how much testosterone they were still producing. The researchers discovered that the subjects with lower levels of testosterone were twice as likely to experience a decline in physical function than those with higher testosterone amounts, while also encountering the reduction in ability at a quicker rate.
Another study performed by doctors in Belgium aimed to link low testosterone levels to cardiovascular problems. In addition to discovering that inadequate amounts of the hormone could lead to an increase in body fat, loss of body hair and muscle bulk deterioration, the researchers concluded that there is a moderate connection between low testosterone and heart problems, specifically pertaining to blood clot developments and irregular heart beats. Other recent studies have indicated relationships between insufficient hormone counts being tied to a more rapid development of joint pain.
How low is too low?
Testosterone production in a male's body typically peaks during puberty and adolescent years, which means that getting tested to see how much of the hormone you are producing becomes more important the older you get. A typical adult male should be producing anywhere between 300 to 1,000 nanograms per deciliter, essentially depending on age, height and weight. The typical procedure for testosterone testing revolves around a blood test, which doesn't take long at all and can help you identify various health factors such as how much more testosterone do you need to be producing, and what are the best ways to receive sufficient levels.
How to gain testosterone back
There are plenty of natural ways to produce testosterone, but they all take a little bit of hard work and determination. Being overweight is a common proponent of low hormone counts, so proper dieting and exercise is the simplest way to help gain some testosterone back. Consuming a diet that is rich in zinc is a great way to see a boost in hormone levels, and some foods that possess high quantities of zinc include poultry, fish, beans, nuts and lean red meat. Vitamin D levels are also known to affect testosterone amount, and the easiest solution to receiving more vitamin D is through getting more sunlight outside.
Another great way to feel and look younger is through Ultra T Gold, a supplement that is a natural free testosterone booster, formulated based on extensive scientific research and clinical studies. Taking just two capsules a day on an empty stomach will support free testosterone levels, thereby helping to increase libido and promote muscle health naturally.*
One of the most loathed aspects of aging is that the number of ways to lower your libido seem to increase the older you become. While some of these factors are essentially inevitable, there are still plenty lifestyle elements that you may not realize are taking the spark out of your love life. In addition to taking the right libido supplements, eliminating a few of these sex drive lowering components to your day will help you get your desire back and feeling vigorous in no time.
All the pressure and tension endured throughout the day can more often than not be enough to wipe anyone out. Stress will also accumulate if you continue to focus on all the weighing issues of your job or home life even when you are not partaking in them. To rid this distraction from your libido, there are a few alterations to your day that you can easily achieve. First off, try engaging in frequent daily physical activity, which is a great way to free your mind of all your problems as well as stimulate your libido. Meditation is another attribute that can provide the brain with clarity through various breathing and stretching exercises. Finally, nothing will loosen you up like receiving a quality massage, a practice that has been alleviating stress in people for centuries.
If you continue to endure consecutive evenings staying up all night staring at the ceiling, the odds are that being intimate will be the last thing on your mind the next night you come back to bed. Exhaustion is a huge proponent of low libido, and frequent lack of rest will also elevate your cortisol levels, a naturally produced steroid hormone that is commonly associated with low libido qualities. Simple remedies for a solid night of eight hours in total slumber can include eliminating late night snacks or alcoholic beverages, avoiding watching television or electronic devices before bed and even exercising for at least 30 minutes at some point during the day. Your libido and your spouse will thank you after receiving a sufficient night's rest.
While this can go without saying, what you put into your body will definitely have an impact on what's inside of it. Poor nutritional habits such as frequent fast-food dinners or too many trips to the cookie jar can produce poor health symptoms, such as reduction and blood flow or receiving lack of essential nutrients. These are factors that play a big role in decreased libido, because all your energy is being used up to burn empty calories. Eating healthy is never a bad idea when it comes to trying to get back in the mood.
One of the leading libido supplements available, Naturade Vitali-T-Aid Energy is a safe and healthy way to boost your sex drive and increase satisfaction in your performance and energy. Containing a blend of stimulating ingredients such as L-arginine, Asian ginseng and caffeine from natural coffee beans, your stamina and libido will be the last thing you will worry about after taking just two capsules of Naturade Vitali-T-Aid Energy!
Ever notice that no matter what you eat, you still seem to feel bloated? A potential explanation for living with this symptom could be an intolerance to gluten.
Often found in wheat, barley and rye, gluten can trigger autoimmune inefficiencies for those intolerant, which can also lead to a number of symptoms. Gluten disorders break down into three main categories: Allergic, autoimmune and immune medicated. Autoimmune is the most severe but rarest of the three, and side effects for allergic and immune medicated typically last for a few hours, but can increase over time if unregulated.
Approximately 18 million Americans suffer from gluten sensitivity, and are often undiagnosed or misdiagnosed with other conditions, making it hard to distinguish what justifies being gluten intolerant. Here are five primary indicators that gluten may be drastically affecting your health:
Bloating, gas and indigestion
Experiencing digestive problems is one of the main symptoms of gluten intolerance. When digesting gluten, swelling in the abdomen may develop over time, resulting in extreme discomfort and gas. Upset stomachs and constipation are other common side effects of a gluten intolerance and reports show that switching to a gluten-free diet can help get rid of indigestion problems.
Itchy Skin Rashes
Another signal of severe gluten sensitivity is a skin rash that also can prompt itching or blisters. These often develop anywhere on the elbows, knees, back or neck. Symptoms of hives and dandruff are also reported with gluten sensitivity.
Fatigue and headaches
If you're constantly feeling groggy or dealing with spontaneous headaches at least three times per month, it may be due to your gluten intake. Chronic fatigue may also be a result of of the headaches and leave you feeling sluggish, having difficulty with concentrating and impact your short term memory. These symptoms are generally associated with disruptions to immune health caused by gluten intolerance.
If you are experiencing difficulty with conception, perhaps it's due to your body's lack of acquiring proper nutrients that's often associated with an overabundance of gluten . While further research needs to be conducted to officially link gluten intolerance and infertility, it still remains a condition that is often reported with gluten sensitivity.
Sadness and anxiety
While many adults struggle with sudden mood swings, feelings of hopelessness and abrupt sadness, people who have been diagnosed with gluten sensitivity have reported higher levels of these emotions and anxiety more than the general population. This could be due to a gluten intolerance that affects motor skills and mood swings.
Gluten allergies are susceptive to men and women of all ages and races, and the only known cure is establishing a gluten-free diet. If you're looking for a gluten alternative, try a soy meal replacement shake, packed with nutrients and antioxidants necessary to sustain a gluten-free lifestyle.
It seems so funny that one simple cannon ball-shaped instrument could have such awesome effects on the body. Cross-fitters everywhere are doing intense, quick workouts to tone up and build muscle, and people everywhere are catching on to kettlebell's total-body benefits. Here's a short, intense workout for men that targets all of the body's major muscle groups using only an amazing kettlebell and of course your own strength and body weight:
The 20-minute kettlebell workout
- Warm up with a swing – a basic move for beginners and a good starting point. For the swing, stand with your feet shoulder-width apart and the weight in both hands straight in front of you. Then, bend your knees and squat down, swinging the kettlebell with both hands between your legs. As you rise to a stand, swing the kettlebell back up to eye level, but control its movement. Do 10 to 15 reps. Do a rep of squats with the kettlebell as well.
- After you feel sufficiently warmed up, jump right into the windmill – a more difficult move. Stand with your feet shoulder-width apart, the kettlebell in your right hand held straight above your head and your feet pointed 45-degrees toward the left. Then, keeping your right arm straight in the air, push your hips to the right and slide your left hand down your left leg, bending at the hip. This gives you a great core and shoulder workout. Do 10 reps and then switch sides.
- Then, work your arms with curls. Hold one weight in each hand and curl them up as if you were holding regular hand weights or a barbell. The benefits of doing curls with kettlebells is that the weight hangs lower than your grip and the uneven balance causes you to work extra hard. Do 12 to 15 reps.
- Repeat the above circuit two times, adding in a few other movements that you like.
Yoga and Pilates both focus on flexibility and strength training of the entire body, as well as breathing, and they both have benefits ranging from heart to immune system health. However, yoga and Pilates are different in that yoga is often more spiritual – it's about the union of the mind and body - while Pilates is an exercise routine focused on precise movements to target particular areas. Here are the basics of both types of exercise along with an overview of their respective fitness foci:
Most people don't realize that pilates was actually developed by a man named Joseph Pilates in the 1920s, though it didn't become popular until the 1980s. This exercise program focuses on strength, flexibility and balance through controlled movements based on dynamic tension – exercising muscle against muscle for self-resistance. You need very little equipment to practice Pilates – a majority of the exercises can be done on a mat.
Pilates exercises often require repetitive, quick and controlled movements for the best results. The most basic Pilates exercises are the hundred, the roll-up, the one-leg circle and the saw.
The practice of yoga has a much longer tradition than Pilates and is more focused on achieving the unison of mind and body in a meditative state. There is evidence of yoga in remnant Shamanistic texts dating back to 3000 B.C. Yoga is also deeply connected to Buddhism and the sought after goal of attaining self-enlightenment. Today, there are more than 100 schools of yoga, though all are based on meditation, breathing, relaxation, and proper diet and exercise.
The most common form of yoga practiced in the U.S. is Hatha yoga. Another popular practice is Bikram yoga, or hot yoga, were a series of 26 postures are performed in a room that is 105 degrees Fahrenheit with 40 percent humidity. Many people like Bikram because it raises your heart rate and tires your muscles with demanding poses. However, exercising in such high temperatures can be dangerous so people are encouraged to check with their doctors before practicing.
Some basic and popular yoga poses for beginners include cat, cow, downward dog, tree, lotus, and warrior one and two. Advanced practitioners of yoga may be able to complete demanding poses like crow, peacock and standing split – all of which require supreme balance, strength and flexibility.
If you find that your diet and exercise plan isn't having the effects you were hoping for, it could be because you're implementing a strategy that isn't best suited for your body type. There are three main types of bodies – ectomorph, endomorph and mesomorph – and knowing which one you have can ensure that you develop a fitness regime that best suits your individual needs.
The ectomorph body is defined by its delicate bone structure and features such as skinny limbs, a flat chest and buttocks and narrow shoulders. According to Daily Fitness, ectomorphs have a high metabolism and lots of lean muscle, and because their bodies burn calories so quickly, they often find that it's difficult to gain weight.
If you have an ectomorph frame, you may find that you get full quickly or don't have a big appetite. High density foods with plenty of fat – including avocados, almonds and peanut butter – can help you put on pounds. If you get full quickly, you should try eating several small meals a day rather than three large ones. Ectomorphs can also try a calorie-packed snack like Naturade Weight Gain Mix. When training, ectomorphs should use heavier weights and do only 5-10 repetitions. Take longer rests in between sets, and do cardio exercise less frequently than weight training.
Endomorph bodies are essentially the opposite of the ectomorph. This body type is large, round and soft, with a low metabolism and muscles that are less defined. Endomorphs often fatigue easily, and may have a very high appetite. If you're an endomorph, you probably find that it's easy to gain weight and difficult to lose it.
It's important for endomorphs to drink plenty of water to stay full and hydrated, and in addition, they should eat lots of fruits and vegetables. Non-processed foods and whole grains are also important, though an endomorph diet should only include between 30 and 40 percent carbohydrates. When exercising, people with this body type should do as much cardio as possible. Endomorphs should use weights that are slightly lighter and do 15 or more reps during a set, taking a 30- or 45-second break in between sets. Compound lifts like squats are great for endomorphs, as they burn more calories and increase strength quickly
According to Muscle and Strength, mesomorph bodies are typically those that are "naturally athletic," with a large bone structure and defined muscles. Mesomorphs are strong and gain muscle quickly, and they generally have broad shoulders and a narrow waist.
A mesomorph diet can be high in calories as long as you are getting enough exercise, as this body type gains fat more quickly than ectomorphs. Carbohydrates should make up between 40 and 60 percent of food intake for mesomorphs, and you should consider breaking your food intake into five or six medium-sized meals over the course of the day. Mesomorphs should have a fitness routine that combines cardio and weight training, doing enough cardio to stay lean and doing eight to 12 reps during weight training. If you're a mesomorph, you'll likely see results from your fitness regime very quickly.
You may think that you have your fitness routine down to a science, but gym-goers of all experience levels and body types can probably do more to make the most out of every minute spent at the gym. If you're thinking about updating your workout, try one – or all – of these seven tips!
1. Start your routine with something you like
If you find that your workouts are getting a little stale, try beginning your fitness routine with the exercise you enjoy the most. This will help you get your heart rate pumping while also getting you psyched up for the workout ahead.
2. Eat before you go
While you don't want to wolf down a steak before hitting the treadmill, eating a small meal or light snack before the gym can help boost your metabolism and keep you from fading during your routine. Try an antioxidant-rich snack like blueberries, a yogurt packed with probiotics or a shake made with a total soy meal replacement.
3. Use your upper body during cardio
Using a treadmill or stationary bike to improve heart and lung endurance is a great way to stay fit, but chances are you're ignoring your upper body during these workouts. Using a full-body elliptical machine that works on arms as well as legs can help you burn more calories while improving your overall stamina.
4. Get a little competitive
Notice someone on the treadmill near you who's really giving it their all? Use their motivation to work a little harder! Friendly competition can give you the boost you need to spend a few extra minutes on the machine or convince you to push yourself to run just a little faster. However, be sure that you don't do anything that's outside of your limits.
5. Try eccentric exercises
It's tempting to focus solely on improving muscles like your abs, but many abdominal workouts shorten and "crunch" those muscles. Mixing in movements that lengthen your spine and strengthen back muscles can help you achieve all-over body fitness.
6. Take advantage of unilateral training
Most of the time, when you're using a leg press or extension machine you're using both of your legs at the same time. While there's nothing wrong with that, most of us tend to favor one leg over the other, even when using both at once. Try doing a full set with your weaker leg – for most people, this is their left – and then doing a full set with your stronger leg. You'll immediately notice that one side completes the exercise with greater ease. Doing this can also help improve balance!
7. Invest in a personal trainer
Maybe you haven't achieved the arm tone you wanted, or maybe your runs are still leaving you feeling exhausted after five minutes. If it seems like your workout isn't having the effects you were hoping for, you may want to consider hiring a personal trainer who can help you reach your fitness goals. Sound too expensive? Try splitting a session with a friend or looking into group fitness programs.
When it comes to getting in shape and improving your overall fitness, just finding the time and motivation to get yourself to the gym can be half the battle. Unfortunately, once you're at the gym there are several common mistakes that can derail even the most dedicated fitness fans during their workouts. Watch out for these 10 errors that can hinder your efforts.
1. Socializing too much
Having a buddy can be a great way to make sure you get to the gym regularly. However, working out with a friend can also be a distraction. It's fine to socialize, but try to make sure that your trips to the gym actually involve some focus on fitness!
2. Lifting weights that are too heavy
Don't head right for the heaviest dumbbells in the gym. Lifting weights that are too heavy for you can lead to muscle strains, so don't feel like you have to show off. In many cases, studies have shown that lighter weights – used effectively – can have just as much of an impact as heavy ones.
3. Lifting weights that are too light
On the other hand, lifting weights that aren't causing you to exert yourself at all won't help. Fitness experts suggest choosing a weight that you can lift 30 times during your first set, but can lift only 15 times during your second.
4. Not mixing up your routine
If you're getting on the treadmill regularly, that's great! But fitness experts recommend switching up your workout to promote full-body fitness, rather than focusing on just one area.
5. Exclusively using the machines
Sure, your gym may be full of fun equipment that you're eager to try. But many of these machines focus on one particular muscle group, meaning that your time could be better spent elsewhere. Lots of free weight exercises require that you use your whole body, so they can help you burn more calories and strengthen more muscles in less time.
6. Ignoring your core
According to experts, the body's core is where all human movement originates. Therefore, a strong core can help you get fit much faster. It's a great idea to use ab machines and do sit-ups, but it can also be beneficial to keep your core strengthened during other workouts, like the bench press and leg press.
7. Not understanding the equipment
If you're new to the gym and have questions about a certain machine, just ask! Using a piece of equipment incorrectly is ineffective and won't help you get in shape any faster, and you want to ensure that you get the most out of every minute of your workout.
8. Inconsistent workout schedule
This is a common and easily-avoided mistake. Instead of going to the gym four days in a row and then skipping your workouts for the next two weeks, try to hit the gym with relative consistency. This helps you get into a routine and can promote a speedy metabolism.
9. Setting unrealistic expectations
Improving your fitness is all about hard work and perseverance. While it's common to yearn for instant results, it's important to remember that healthy living is an ongoing process. Don't stop hitting the gym because you didn't drop 10 pounds in one week – continue working hard and you'll start to see results!
10. Not changing your diet
Even if you're going to the gym regularly and avoiding these common workout mistakes, exercise alone often isn't enough to help you lose weight. If you've been sticking to your routine like a pro, you can consider adding a weight loss supplement or trying a protein meal replacement to kick your metabolism into gear and help you get the body you want.
While certain foods are packed with the essential vitamins and minerals you need for a healthy body, you often need more of those nutrients than food can offer. This is where supplements come in. These healthy additions to your diet can provide you with the proper dosage of vitamins and minerals that your body needs. But when it comes to women and men, there are certain nutrients that men may need more of than women. Here are some of the most important vitamins and supplements that men should be taking:
You can get this vitamin from soaking up the sun, but if you're not outside much, you need to find another way to get vitamin D into your diet. According to Discovery Health, 61 percent of the population doesn't get enough vitamin D. Aside from being available in a supplement, vitamin D can be found in foods like fatty fish, fortified cereals, oysters, eggs and mushrooms. This vitamin is essential for the proper absorption of calcium, bone development, control of cell growth and proper immune system health.
By consuming herbs, dark leafy greens, spring onions and Brussels sprouts, you'll be getting a healthy dose of vitamin K. But if you're not a big vegetable lover, you can also get this essential vitamin via supplement. Vitamin K works to rebuild bones and protecting against bone fractures. It's also great for protein modification and blood clotting.
Chromium is a trace mineral that helps with burning carbohydrates and fat. It also assists in providing blood sugar to cells and may curb cravings if you're prone to a sweet tooth every now and again. Taking chromium may lower insulin levels to maintain optimum health. It's advised to take at least 35 micrograms a day.
Omega-3 fatty acids are found in fish like salmon and tuna. These fatty acids reduce fats in the body called triglycerides, which are associated with poor heart health. Taking fish oil supplements may help to lower blood pressure and assist in maintaining a healthy heart. Other foods with a high amount of omega-3 fatty acids include avocados, edamame, wild rice, walnuts, canola oil, flax and beans.
Don't forget to drink your orange juice – this vitamin boasts a whole lot of health benefits. It's most commonly used to prevent and treat the common cold, but it's also great for men who work out regularly because it aids in bone strength. Its antioxidant properties also help to maintain optimal health. You can find this popular vitamin in supplement form as well as bell peppers, guavas, kiwi, dark leafy greens, oranges, clementines and strawberries, making it an easy vitamin to incorporate into any diet.
This less commonly known vitamin works to produce normal activity in the nerves. It also helps make DNA in your body, enables you to grow and develop naturally and even maintains your energy levels if you're feeling particularly sluggish. You can find vitamin B12 in clams, oysters, mussels, fish, crab, lobster, beef, lamb, cheese and eggs.