Top 5 Health Tips for Men Over 40

Men being the traditionally more active breadwinners for their families, their healthy lifestyle is mostly substituted to their continuous sacrifice for the best of their families. They get no time for clinical check ups, no time for exercises, no time to relax and figure out their lives and as this keeps on happening, fatigue alongside high stress levels sets in and worse, health related complications become a norm. To avoid all this and to express love to our fathers over 40, we have compiled a list of some of the top tips they can engage in to stay healthy.

1. Adopt a healthy feeding lifestyle

It goes without saying that the more you practice a healthy lifestyle the more your body stays healthy. At this age when your body tissues and muscles start to wear out, you need to take more vitamins to help you bolster up your immune system as well as shore up your bones. Proteins are a must to help build your body since you are required to exercise. Make fruits your habit, make a fresh juice, eat the fruits raw and you should have a zeal for salads.

The importance of water can’t be ignored in the quest for a healthy lifestyle. Water gets to hydrate your body organs and keeps them healthy all day. A good habit to help you achieve this is always having a water bottle with you all times.

2. Regular exercises

Training your body to perform exercises helps your body in muscle building, maintaining body density and keeps your bones stronger. You don’t actually have to do the strenuous exercises(weight lifting) on each session rather you can substitute that with morning runs/jogs, squats, planks and more healthy fitness exercises. This exercises give you the added advantage to counter fight the complications associated with aging.

3. You have to get enough sleep

As year 40 approaches, your body hormones start to change due to increased stress levels, fatigue and due to the fact that your muscles and tissues become weaker. Failure to get enough sleep may lower your immune and thus that’s why you are advised to get 8-9 hours of sleep every day. Avoid over-dependency on alarms and train your body to wake up naturally at a specific time. Sleep will reduce your stress level and help you recover from the day’s extreme exercises and thus your mornings will be full of life a thing which is very important at this age.

4. Relax your body

The amount of fatigue and stress levels associated with the age above 40 demands a lot of body relaxation. There are a lot of ways to achieve relaxation, you can meditate, you can hang out with friends, take walks in parks and naturally friendly ecosystems or you can involve yourself with exercises. All this ways and more will be key to relaxing your body and that’s why you are advised to make an habit and get involved in either one of them on a daily course.

5. Increase your testosterone levels

For men, checking and maintaining a required/high level of testosterone level will be key in your 40’s. As much as your fertility gets balanced, your testosterone levels will boost your libido, erectile dysfunction and your sperm quality. All this summed up together will give you and your partner a quality bedtime which at this age is vital in mending your relationship and shouldn’t be ignored. It’s a known fact that orgasms reduce stress levels, and for the doubters you should try and thank me.

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Coping with Stress at the Office

Work stress is probably one of the leading causes of mental health issues, as shown by APA’s Stress in America survey where most participants rated work as the main source of their chronic stress. The worst part about it, is that there’s very little that can be done about it. There is a high opportunity cost associated with trying for a new job since it can uproot your life and even then, there’s no guarantee that things will be any better.

However, chronic stress can be very crippling and overwhelming. Stress can make you gain weight, lead to depression and a host of other physical and mental health issues. Once it gets bad, it is very easy to fall into a downward spiral.

So, if we can’t eliminate stress by getting a new job, there should be ways to handle that stress. As people handle stress very differently, there are a myriad of ways people cope with it. Some methods include:

1. Getting mental health support

Many organizations and businesses have recently started realizing the value of the mental health for their employees’ productivity. So, your employer may have solutions in place to help you get the resources you need to deal with stress. It’s best to ask your employer what options they have in place. You may be able to get free counselling or therapy sessions and if the stress is very crippling, your employers may make arrangements made for you to have more flexible working (such as working from home for some time).

2. Lead a healthy lifestyle

This is an obvious tip but leading a healthy lifestyle can drastically reduce your risk. Eating fried unhealthy foods can cause inflammation in the body and affect your mood.

Also, exercising regularly increase your dopamine levels which can reduce stress. From a psychological perspective, a healthy lifestyle can distract you from your problems and potentially help you expand your social circle.
Avoid beverages like coffee or energy drinks because they can make you feel restless and worsen your stress levels.

3. Try out relaxation techniques

Not everyone has generous employers and therapy can be expensive. In this case you can try alternative methods like meditation. Meditation has been linked extensively to increased focus, better sleep, improved breathing and reduced stress levels. The best part? You can do it in minutes. Studies have shown that even as little as 5 minutes a day can vastly improve your memory and stress levels.  You can find meditation apps and guides for free.  Here are some basic relaxation techniques.

4. Confront your stressors

This is probably the hardest part, since you have very little control. For most people, being surrounded by toxic colleagues is the sole cause of stress. In this case, you should make an active choice to cut them off or talk to your employer to see if there could be an arrangement to limit your contact with them.

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5 Benefits of Yoga for Men

There are many practices people do for relaxation, mental improvement and even concentration. Yoga is one of the practices and comes with a dozen benefits for both men and women. Yoga is a practice that involves breathing, meditation and body postures. All these are combined in one practice. There are many yoga practices and all of them target to improve the mind, breathing and strengthening of body muscles. You can learn yoga online and there are many trainers around the world who can help you enjoy the benefits of yoga. Below is a brief discussion of five yoga benefits for men.

1. Extends the range of motion

As mentioned above yoga involves a wide range of body postures. We all know that men have certain muscles that are improved by exercises at the gym. These muscles include abdomen, shoulders, glutes and even hamstrings. Certain yoga practices can train these muscles through various motions and postures. When practicing yoga you tend to use your natural body weight and resistance to build strong and lean muscles. You also lengthen the muscles and that improves blood flow. With increased blow circulation, there is more oxygen getting to the muscles and that helps them to grow and recover fast during motions.

2. Improves breathing

Yoga involves breathing techniques that help to improves your lung capacity. Many yoga practices focus on breathing in and out. It helps you to get in more air. This is very good in strengthening lung muscles and increasing the capacity of the lungs. This helps you to get in more oxygen which is evenly distributed in the body. With yoga, you can enjoy deeper breaths which is highly essential in increasing energy as well as vitality during workouts and daily activities.

3. Helps in relaxation

Many exercises will make your body active but can’t help you relax as yoga. Yoga helps your body to take a break, keep your mind and body active and above that encourage smooth flow of blood. This gives a good feeling as energy is well distributed in the body. During yoga practices you concentrate on your breathing or specific body postures. This helps your mind and body muscles to relax and recover. This gets you ready for the next activity.

4. Improves men’s sex life

Yoga is helpful in improving your sex performance. It improves blood flow to the genital area and that is good for erection. On top of that, it helps to get rid of toxins that can affect your performance. More so, with yoga men can deal with anxiety which is a main concern when it comes to sex life.

5. Improves body and mind balance

Yoga focuses on improving concentration. When you focus on your breathing while meditating you improve your concentration and that is a good thing for the mind. On top of that, yoga has proved to improve the balance of the body helping muscles to support each other equally. This is as a result of various body postures and other yoga techniques.

Final thoughts

Yoga is a good practice that you should include in your exercise routine. It helps to improve breathing, concentration and even building stronger muscles. It is a good practice for men, women and even children. Therefore, try yoga and you will enjoy all the above benefits for men.

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