Men’s Health and Fitness

When it comes to men’s health and fitness, America as a country is getting further and further behind the rest of the industrialized world. More men in the United States are overweight than any other country in the world, and it’s time we did something about it. Fortunately, there are a ton of options when it comes to losing weight. For example, there are plenty of gyms in cities across America. If you’re not a fan of getting all sweaty and gross in front of strangers, you can always order your own home gym or get a treadmill. Nowadays, you can even watch television programs and get fit! There are entire channels devoted only to giving you a trim figure.

If you want to learn more about men health and fitness, you could always start subscribing to a men’s magazine. In addition to having in depth consumer reports on various electronics and doodads, they also have health and wellness sections. From telling you the best times of the day to go running if you’re looking to increase your metabolism to showing you how to shape your triceps, men’s magazines have just about everything you could hope for.

If you’d like a more engaging kind of activity, you could hop online and check out some of the men health and fitness forums that are everywhere. These forums allow you to discuss men’s health issues in an anonymous fashion without the embarrassment of talking face to face with your primary care physician. They also can act as support groups, with everyone encouraging one another to stay on track in terms of diet and exercise. The only thing to remember when you’re dealing with forums, however, is that you can never be sure of who you’re talking to. Take all of the advice you get on the forums with a grain of salt, because the people may or may not know what they’re talking about.

The Need-To-Know Men’s Health and Fitness Tips for The Summer

Summer is slowly approaching, is your body ready for the beach? If you do not have the six-pack stomach, broad shoulders and sexy arms that you have always dreamed about, it is time to get started. Now is the perfect time to take your health seriously and get your body beach ready. Optimal men’s health and fitness is easy to achieve with just a few steps. When you stay consistent and dedicated to your health and fitness, the results can happen quickly.

There is more that goes into fitness than just heading to the gym and randomly working out. When there is a method to your madness at the gym, you will realize greater results. Men’s health incorporates a wide variety of issues including – eating properly, lifting weights and performing cardio exercises. With these three components, it will be easier to achieve the beach body you dream of.

The Role that Diet Plays

Diet is one of the most important components of men’s health. It does not make sense for you to go to the gym, work out as hard as you can, and then come home to eat an unhealthy meal. There are things your body needs in order to function properly that can only be obtained through the proper diet. A few simple tips to follow in order to achieve your optimal body include:

  • Drink water – This is one of the most important things you can do for your body, especially if you work out. It is recommended that you drink at least 64 ounces each day.
  • Eat small meals – Smaller meals throughout the day keep your body fueled all day long, speeding up your metabolism and preventing you from grabbing unhealthy snacks in between meals.
  • Fill your plate with as many colors as possible – This is the best way to get all of the proper vitamins and nutrients in your system, by choosing many different fruits and vegetables at each meal.

Fitness and Weight Training

In order for your weight training to be the most successful, choose 3 days a week to lift weights and dedicate each of those three days to a specific body part. This is important so that you can focus on only that body part, performing the recommended 3-4 different types of exercise for that body part and achieving optimal results. When you focus on one body part at a time, you can perfect the look you desire for that targeted area. Just as important as lifting weights is taking a rest day in between your workouts. After working out a targeted body part, make sure to give those muscles at least 48 hours to rest and recover from the workout.

The Importance of Cardio Workouts

While weight training is perfect to help your muscles grow; cardio workouts are important to help your body fight the fat. Cardio exercises should be performed 3-4 times per week and should be done at an intensity that still allows you to have a conversation without becoming winded. Cardio sessions can last anywhere from 20 minutes to a maximum of one hour to be the most beneficial.

Men’s Health and Male Aging Syndrome

Men’s Health and Aging Male Syndrome

What is Aging Male Syndrome? This syndrome that occurs to men between the approximate ages of 35 and 65 is a collection of symptoms that occur due to a decline in production of testosterone in a man’s body. Low testosterone levels in males are often associated with symptoms of aging and are referred to as andropause or male menopause.

Testosterone is an important anabolic hormone in men, as it plays important roles in maintaining both physical and mental health. The decline of testosterone is normal in healthy males as they age. However, when hormone levels drop, some of the commonly exhibited symptoms include:

• Weight gain
• Difficulty sleeping
• Loss of sex drive/Erection problems
• Difficulties with memory/concentration
• Feeling irritable/angry/nervousness
• Loss of motivation
• Lower self-confidence
• Tiredness/Loss of energy
• Muscle loss/Bone density decreases
• Depression/Mood swings
• Increased urination
• Hair loss

As testosterone levels decrease, so does high density lipoproteins with an increase in triglycerides. The visceral fat cells are the most insulin resistant cells in the human body. They have excess hormone binding receptors for cortisol and androgens and decreased receptors for insulin. The cortisol and insulin levels rise while progesterone, growth hormone and testosterone decline. The visceral fat cell with its increased receptors, blood supply and innervations, begins to collect more fat in the form of triglycerides. If this is not interrupted with natural hormone balancing, it will lead to abdominal obesity, diabetes and high cholesterol, which is known as metabolic syndrome.

Lowered testosterone is associated with an increase in general inflammation and C Reactive Protein levels which is a red flag when it comes to assessing risk of cardiovascular events such as stroke or infarction.

One vital issue in regards to the overall health of men is the exposure to estrogens from numerous sources. They are found in food, hygiene products and even in the air (from chemical sprays). This exposure as well as other issues can lead to an increase in the conversion of androgens to estrogens. Aromatase, an enzyme found in the liver, is responsible for this conversion. The more this occurs, the lesser the amount of testosterone in the body. Estrogen dominance, then, can lead to multiple long-term and devastating health issues for men, such as enlarged prostate and prostate cancer.

The Allopathic method of testosterone replacement therapy has not been proven to be particularly effective. Some side effects may include:

– Elevated hemoglobin (above normal range)
– Bladder and urination problems
– Adverse liver changes
– Sleep apnea
– Breast tenderness and swelling
– Testicular atrophy
– Fluid retention
– Increased body hair

In addition, testosterone replacement therapy has been suggested as a potential factor involved with increased risk of prostate cancer.

What can you do?

A healthy diet, stress management and active lifestyle are of utmost importance, along with acupuncture and chiropractic adjustments which can have a dramatic effect on Aging Male Syndrome. Nutritional supplements can help to inhibit the activity of the aromatase enzyme.

Some nutritional tips include Boron, a trace mineral, with a role in cell membrane integrity, bone health, and proper brain function. Its’ benefits have anti-aging properties, prevents bone thinning, enhances testosterone levels, improves memory and eye-hand coordination and concentration, improves allergy symptoms and fungal infections as well as lowering blood lipid levels. Important sources include: apricots, apples, oranges, almonds, red grapes, pear, plum, prunes, kiwi, dates, vegetables, soybeans and nuts, chickpeas, hazelnuts, currants, peanut butter, red kidney beans, tomato, lentils, olive, onion, potato, wine and beer.

Researchers found: higher levels of Selenium reduce improper blood-sugar metabolism, consuming the most calcium, in food, lead to a 25% less likely death rate and those exposed to high levels of sunlight in their job are less likely to develop kidney cancer.

Other supplements may include: Arginine, Prostate support, Zinc, Co-Q-10, multi-mineral, Vitamin D, homeopathic and herbal remedies for male health, omega-3s and green tea.

Tests to consider:

Complete blood analysis should be monitored on a regular basis, including a PSA. Those experiencing symptoms like these above, would benefit from having testosterone levels tested (via blood test), and performed in the morning when the testes release more testosterone. Subsequent testing should be done at about the same time in the morning to ensure consistent results.

In addition, a Salivary Hormone Test is crucial to check to see if one’s hormones are balanced.

Why is Saliva testing truly superior to serum for accurately monitoring transdermal (topically applied) hormones?

Hormone levels in saliva accurately represent the amount of hormone delivered to receptors in the body, unlike serum which may not be delivered to the receptors, therefore, saliva is a reflection of the active hormone levels of the body.

The majority of hormones in the blood exist in 1 of 2 forms: free and biologically active (5%) or protein bound (95%). Saliva measures the free bio-available hormone levels in the body, while serum measures only the protein bound non-available hormone levels. Therefore, serum is a much less accurate measurement than that of saliva when assessing functional hormone levels.

A Comprehensive panel includes: 4 Cortisols, DHEA, Progesterone, Testosterone and Estrogen. With these levels, one can determine the most optimal prescription program.