Middle Aged Men Must Focus On Diet, Increasing Stamina, Strength And Mental Fitness -
The majority of men who actually take the time to make a medical appointment and keep it, do so to manage weight problems, elevated cholesterol and blood pressure as well as low energy or exhaustion. They just are not feeling quite right, off their game so to speak. They lack stamina, muscle strength and the energetic feeling many know so well. They quite often have trouble with sleep and many need some form of prescription to aid in better rest.
Many are over taxed by work and are succumbing to the stress of daily responsibilities at work and with family at home. Financial obligations and struggling to make ends meet means they do not look after themselves as well as they should. Diet is usually the first thing to be neglected, missed meals stack up and they begin to eat fast food or miss meal time completely. When this starts happening the red flags begin to fly over adrenal exhaustion.
When the stresses from the job or elevated familial responsibilities are not managed properly, the results of this mismanagement begin to show in a man’s body and mind. Health problems begin to arise that challenge these men to take a serious look at how they are living their lives. They start to understand clearly that if they do not start taking better care of their health and actively begin staying in shape, the health consequences will be severe. Keeping fit managing stress more effectively and eating better is usually where the turnaround begins.
Unlike women, the majority of men do not seek medical advice from their physicians [if they even have one] until they are frightened into doing so. They may have been diagnosed by accident [perhaps at work] that they have high blood pressure or elevated cholesterol and that preventive measures are required to reduce the potential threat posed to them.
We should not be too hard on men however, since studies show that the baby boomer generation of the male population is beginning to take note of early symptoms of medical conditions. Many now heed the advice by changing diets, modifying lifestyle choices and even more often, seeking the assistance of a physician [even if they have their spouses to thank for kicking them to action].
As the boomer population moves into and beyond middle age, attention focuses more on women and menopausal issues, most notably diminished hormone levels – and men can also have a similar condition arise about the same stage of life with their testosterone – known as Andropause. The difference between the gender hormonal balances is women suffer through a rapid alteration in their hormones while men undergo a more measured decline in testosterone quantity.
Men, who notice a drop in energy levels and stamina, a loss of muscle mass, a failure to keep attention concentrated, depression and anxiety, loss of sex drive and accumulated fat density, are likely experiencing Andropause.
Men will also experience further changes as they age so let us have a look at some of these changes:
Gaining Weight – Once men begin having a difficult time fitting into their pants, they realize they must take a proactive stance in correcting the problem. Nothing worse than not being able to fit into a pair of one’s favorite pants! The recommendation is to seek out the assistance of a personal trainer, a nutritionist a dietician or failing each of those, begin to do the research on your own. The Internet is a great place to compile information about eating a more balanced diet and locating excellent information about exercise routines. Motivation can be an issue so set your goals at a modest level to begin with so you stick to your new regimen.
Keeping Normalized Blood Glucose Levels – No medical condition can have a more damaging long term effect on a man’s life than contracting type 2 diabetes in middle age. It is becoming a more common occurrence. Blood sugar or blood glucose levels need to be between eighty to one hundred. Skipping too many meals, frequently quenching your sweet tooth, eating junk food and overindulging when mealtime comes will regularly affect your blood sugar levels. When levels begin to destabilize, you will initially suffer from insulin resistance and then eventually yield to mellitus diabetes or type 2. His is an unfortunate turn since it can be a very devastating illness, especially as one gets older.
Maintaining A Healthy Prostate – This is something many men require assistance with however, most men avoid doing what is necessary for proper maintenance. Every man fifty and over should have an annual prostate exam including a PSA level test. Physicians can do this health check very easily and with little discomfort [requires a “digital” examination for a minute or two] while prostate size and condition is checked. Men will often gripe about needing to wake up during the night a few times to urinate primarily due to an enlarged prostate pushing on the bladder causing the urge to urinate often. Men with this problem can alleviate the symptoms by taking supplements that include zinc and saw palmetto.
Lowered Levels Of Stamina – Men like to believe they are full of vitality and hate to confess to a lack of endurance or stamina. When lethargy sets in it can have a disastrous effect on a man’s well being as he wonders and worries about what may be causing the sluggishness. It could be the testosterone issue discussed earlier, but chances are it is caused from being overwork and underfed the proper nutrition men need. Particularly as men age, they have nutritional requirements that need to be met to maintain losses from natural sources.
To alleviate the problem of loss of stamina begin by taking a liquid vitamin with essential minerals and vitamins required for men of middle age. Ask a health care professional for their advice or even pharmacists can provide great data. Try and get more sleep and readjust your sleep patterns if necessary as often our circadian cycle gets messed up and needs to be reset. If you are having trouble readjusting, try a melatonin supplement to aid with sleep. It s a natural sleep hormone and is used primarily by travelers to treat jet lag.
Diet and exercise are very important. Lethargy is a byproduct of not getting enough physical activity so by increasing your level of exercise you will very quickly begin feeling robust once more. Eat a balanced diet and stay away from junk food and fast foods. Eat healthy by increasing your fruits and vegetables daily. Lower your heavy fat content, eat less red meat for a while, and see what happens. Food preparation is important so cook with less saturated fats and try using flaxseed or virgin olive oil when preparing foods.
Managing The Stress – The American Medical Association Journal recently published claims by two renowned researchers that men who are getting older but in reasonable health absolutely must learn how to deal with their stress. Stress is part of life and is unavoidable so stress management becomes highly impactful on men’s well being and longevity. Their research revealed that maintaining desirable weight levels, keeping up a fitness routine and remaining socially dynamic and mentally acute will not only aid in stress reduction but increase longevity.
Many large corporations understand the amount of stress senior management are under and now employ their own medical staff to monitor the health of key employees. They also promote healthy lifestyles and offer gym memberships or maintain their own exercise facilities to which all employees have access. This is a sound investment since it keeps personnel healthy and alert.
Eating A Balanced Diet – Let’s face it, many men have lousy eating habits. A proper diet is essential to maintain focused brain function and physical capacity. Lasting health depends upon men improving their diets and making a conscious effort to eat better.
A Well Proportioned Diet Would Consist Of These Food Categories:
• Good quality proteins from meat, fish, and eggs, poultry [chicken and turkey] with fat removed.
• Healthy fats found in virgin olive oil, flaxseed oil, avocados, nuts and seeds.
• Vegetables with no starch like broccoli, cabbage, lettuce and spinach etc., basically, green leafy veggies.
• All varieties of fruit
• Moderate quantities of starchy foods must be restricted and would include the following:
Corn, potatoes, squash etc.
• Beans [also a source of protein], garbanzo, kidney beans, black beans, and the like.
• Complex whole grains including rye, quinoa, brown rice, barley, millet, oats, wheat, kamut.
Exercise Is Imperative – Men, particularly as they age into mid life, might feel like they can still conquer the world but in reality they have declined somewhat in their physical prowess. They need to get regular exercise but bench pressing 300 pounds; 10 times will need to make way for more repetitions with lighter weights. You might want to join a pickup basketball gang rather than running 8 miles a day.
This is not to say you cannot do some of the things of your past, just be careful doing them while understanding your limitations. This kind of general physical activity will boost your energy while increasing stamina, agility and strength [all of which are critical to maintaining independence in the years that follow]. No question your stress will be lowered and depending on the type of activity, your social life may improve as well. Give serious consideration to joining a men’s group that supports health and aging – aiding men in adapting to new realities as they age.
The majority of men need to make adjustments in how they approach their health. Good health is not only avoiding illness but it is a choice of modifying one’s lifestyle. Priorities may be getting more sleep, maybe reducing stress or just eating healthier; they must adapt to the changes. Many men could do with a past time they can enjoy for themselves only. Hobbies are great for relieving stress and decompressing.
If men are serious about improving their health and increasing their life expectancy, there are some guidelines to follow and conditions to meet. Everyman reading this should seriously consider the following.
Men’s Supplements For Improved Health:
• Improve Stamina – With Whey And Soy Protein Powders, Ashwaghanda, L-Carnitine
• Better Joint Condition – With Glucosamine Sulfate, Chondroitin Sulfate, Magnesium, Omega 3 Fish Oils, Tumeric, MSM [Methyl Sulfinyl Methane]
• Aid Digestion – With Digestive Enzymes, Aloe, Glutamine, Probiotics, Fiber
• Avoid Heart Disease – Using CoQ10, Vitamin E, Omega 3 Fish Oil, Folate
• Assist With Erectile Dysfunction – By Using Arginine, Folate, Tribulus
• Improve Prostate Health – By Taking Saw Palmetto, Zinc, Lycopene, Pumpkin Seed
• Reduce High Cholesterol – By Taking Omega 3 Fish Oil, Polycosinol
• Lower Blood Pressure – With Garlic, Taurine, and Magnesium,
• Sleep better – With Valerian Root, 5 HTP [5-Hydroxytryptophan], Magnesium or Melatonin,
• Improve General Health – CoQ10, Vitamin E, Omega 3 Fatty Acids [Fish Oil]
• Reduce Stress (Adrenal Burnout) – B Complex Vitamins, Licorice, Ashwaghanda, Siberian Ginseng,
• Lower Chances Of Contracting Diabetes Or Insulin Resistance – Alpha Lipoic Acid, Chromium, Cinnamon, Fenugreek, Fiber,
• Intellectual Fatigue / Mental Acuity – Ginkgo, PhophatidylSerine, Acetyl L-Carnitine,
• Assist With Anxiety and Depression – Inositol, 5 HTP, St John’s Wort, Rhodiola
Men Also Require Certain Medical Tests And Evaluations:
• Blood Work Annually
• Testing For Diabetes – Glucose, Hemoglobin A1C, Fasting Insulin Analysis
• Testing for heart fitness – Cholesterol levels [HDL and LDL], CRP [c-reactive protein test], Homocysteine,
• Test For Hormone Imbalance –Hormones Include DHEA, HGH, Testosterone, Estrogen, Salivary Adrenal (Stress Hormone) Cortisol Test,
• Prostate Health Check – Includes PSA [Prostate Specific Antigens], And Digital Rectum Exam,
• Thyroid test – Normally only required if family history or evident symptoms – TSH, T3, T4,
• Physician Or Nutritionist Assessment Of Nutritional Practices
• Analyze Body Fat Index
• Review Any Current Supplementation Regimen
• Overall Health Assessment Survey
Anti Aging Supplements, Health And Aging, Lifestyle, Longevity
Tue, Mar 30, 2010
Anti Aging Supplements, Health And Aging, Lifestyle, Longevity