Health Tips For Men: How To Skyrocket Your Health
Looking to take your health to the next level? Stick around to find out simple and effective health tips for men to help skyrocket your health.
Let's face it, we all want to be healthy, but achieving the goal of great health can be a challenge for a lot of us.
There are numerous people online, and around the world, all of whom promote all sorts of fad diets and exercise regimes, all of which may work to an extent but they rarely provide a sound, long-term solution that works for everyone.
After completing extensive research, you often find a lot of conflicting data, leaving you confused about what measures you should take to significantly improve your health.
In this article, we aim to provide you with a few quick, simple, and effective health tips for men that you can implement today to help you skyrocket your health.
Men’s Health & Probiotics
The health of your gut is crucial, as digestive health is said to be the "seat" of your overall health. Maintaining great digestive health isn't that complex, and your success in achieving good gut health is largely dependent on only a few factors - stress, lifestyle, and diet.
One way to skyrocket your health is to start including foods rich in probiotics. Probiotics and probiotic-rich foods can have a dramatically positive effect on both your digestive and overall health as they are absolutely loaded with multiple strains of beneficial bacteria.
As well as being able to boast many major benefits, certain strains of beneficial bacteria could be used to significantly boost male fertility. Studies have found that one strain, in particular, Lactobacillus reuteri, could significantly increase testosterone levels. The study which was conducted on mice found that dietary supplementation with L. reuteri saw a huge increase in serum testosterone levels.
Your gut is also known to be your second brain, so a healthy gut equals great mental health, as well as awesome overall health. Probiotic-rich foods and supplements can help you cultivate amazing digestive health. Start by incorporating small amounts of probiotic-rich foods such as kefir, sauerkraut, and kimchi, all of which will naturally help repopulate your digestive system with billions of beneficial bacteria, helping to boost your digestive power, your brain function, significantly improving your immune system, and as previously mentioned, could naturally boost your testosterone levels.
Probiotics can also help with hair health. Visit Hairguard for more information.
I must emphasise the fact that you should slowly incorporate small amounts of these foods to your diet, allowing your digestive system time to get used to them.
Did you know? Around 80% of your immune system is located in your digestive tract - wow! So now you know maintaining a great digestive system is paramount if you want to skyrocket your health.
If you want to take things a step further, then you may want to consider taking a high-quality probiotic supplement to help facilitate the re-population of your gut's beneficial bacteria.
Intermittent Fasting
Fasting has long been touted for its vast array of positive benefits to your overall health and has been regularly used by many generations - most notably used by Muslims during Ramadan.
Intermittent fasting is where you reduce your window for eating times, consuming your meals within a shorter time frame, allowing your body to be in fasting mode for the majority of your day.
Your gut is also known to be your second brain, so a healthy gut equals great mental health, as well as awesome overall health. Probiotic-rich foods and supplements can help you cultivate amazing digestive health. Start by incorporating small amounts of probiotic-rich foods such as kefir, sauerkraut, and kimchi, all of which will naturally help repopulate your digestive system with billions of beneficial bacteria, helping to boost your digestive power, your brain function, significantly improving your immune system, and as previously mentioned, could naturally boost your testosterone levels.
Probiotics can also help with hair health. Visit Hairguard for more information.
I must emphasise the fact that you should slowly incorporate small amounts of these foods to your diet, allowing your digestive system time to get used to them.
Did you know? Around 80% of your immune system is located in your digestive tract - wow! So now you know maintaining a great digestive system is paramount if you want to skyrocket your health.
If you want to take things a step further, then you may want to consider taking a high-quality probiotic supplement to help facilitate the re-population of your gut's beneficial bacteria.
Intermittent Fasting
Fasting has long been touted for its vast array of positive benefits to your overall health and has been regularly used by many generations - most notably used by Muslims during Ramadan.
Intermittent fasting is where you reduce your window for eating times, consuming your meals within a shorter time frame, allowing your body to be in fasting mode for the majority of your day.
The benefits of intermittent fasting are immense, but the main perk comes from a natural process that occurs within your body known as "autophagy". In simple terms, autophagy is where the cells in your body recycle damage cell parts or impaired proteins into new beneficial building blocks for your body, such as amino acids. Just like manufacturers recycle old, damaged plastics into new products.
Autophagy is said to help regenerate brain cells, heart cells, and even help you boost your immune system.
When implementing intermittent fasting to your daily life, it's best to start by having a slightly longer eating window, eight hours for example, and slowly reducing that over time to 4-6 hours, meaning you'll be fasting for 18 to 20 hours. It's important you find out what works for you, so make sure to slowly incorporate intermittent fasting to your daily routine and see which approach works best for you.
Track Your Nutrition
Tracking your nutrition can be an easy way to help you ensure that you are taking in sufficient amounts of nutrients through your diet.
Applications such as Cronometer will help you to build a food diary, and instantly relay back to you your daily nutritional intake. Use this application as a guideline for your diet, making sure that you are not deficient in any essential nutrients. If your current diet is nutritionally deficient, then you can use the app to help you build a healthy, well-rounded eating plan.
Vitamin D
Vitamin D is extremely important for your overall health. As you may know, the best natural source of vitamin D is the Sun - UV rays from the Sun helps stimulate the production of vitamin D in our bodies. However, most people around the globe are deficient in this vital nutrient, especially in countries further north of the equator, that have a significant lack of sunlight, especially during the winter months.
Many studies have now linked vitamin D deficiency is to a whole host of health concerns, and have also reported findings showing how vitamin D may help fight many ills, such as cardiac diseases and certain cancers.
If you're not getting exposure to at least 15-20 minutes of sunlight on a daily basis, then you seriously want to consider taking a supplement. Make sure if you're going to supplement your diet with vitamin D that you are taking the vitamin in the form of D3. D3 is the active form of vitamin D which our body can utilise straight away, as opposed to other forms such as D2, which have to be converted by our bodies to utilise them effectively.
The best vitamin D supplements include high-quality cod-liver oil is, as well as vitamin D sprays, capsules, and droplets. If you can, find a supplement that combines D3 with vitamin K2. D3 and K2 work in conjunction to help your body properly metabolise calcium.
D3 can also be found naturally in some foods such as salmon, oysters, and eggs.
The current recommended daily allowance for vitamin D is up to 4000 IUs (International Units). So make sure if you're not getting an adequate amount of sunlight on a daily basis, that you gain your daily dose of vitamin D from your diet and supplements.
Breathe
Oxygen.
We all know, it's the most important thing needed for life, yet most people are getting insufficient amounts due to improper breathing. I can almost guarantee you've been shallow breathing for the majority of your day. Ask yourself this, why are you starving your body of the most crucial element for human life?
Start stocking up on oxygen by following the 3-3-3 rule - breathe in for three seconds, hold for three, and exhale for three. Be conscious of each breath you take and be persistent to form a habit of proper breathing.
We all know, it's the most important thing needed for life, yet most people are getting insufficient amounts due to improper breathing. I can almost guarantee you've been shallow breathing for the majority of your day. Ask yourself this, why are you starving your body of the most crucial element for human life?
Start stocking up on oxygen by following the 3-3-3 rule - breathe in for three seconds, hold for three, and exhale for three. Be conscious of each breath you take and be persistent to form a habit of proper breathing.
(Photo by Valeriia Bugaiova on Unsplash)
This is probably the simplest, most beneficial tips we’re providing, and best of all it's completely free! Trust me, start utilising your lungs to their full capacity and you'll start to notice a huge difference within a few hours, if not minutes.
Manage Your Stress
Stress has huge health implications, both mental and physical. Modern day living can be attributed to high stress levels, so it's imperative for everyone to learn how to effectively manage their stress.
Meditation and breathing can both significantly reduce your levels of stress, thus reducing the production of cortisol - the fight or flight hormone. This point is especially important for men's health, as high cortisol is associated with lower levels of testosterone.
Manage Your Stress
Stress has huge health implications, both mental and physical. Modern day living can be attributed to high stress levels, so it's imperative for everyone to learn how to effectively manage their stress.
Meditation and breathing can both significantly reduce your levels of stress, thus reducing the production of cortisol - the fight or flight hormone. This point is especially important for men's health, as high cortisol is associated with lower levels of testosterone.
10-15 minutes of meditation on a daily basis can boast profound benefits, including the reduction in cortisol, making you feel calmer and more at ease, allowing you to think clearly and become happier - it's a no-brainer really!
Find yourself a good meditation app that will help guide you through the process of clearing your thoughts and bringing your mind and body into a more relaxed and conscious state.
Exercise
We all know. Exercise is crucial to maintaining good health. However, it seems to be a sticking point for many people.
Exercise doesn’t mean you have to join a gym or fitness class and start sprinting on a treadmill for hours on end. Nor does it mean you need to be lifting extremely heavy weights. If that’s what you’re into then awesome! But for the majority of people who have busy schedules, simple exercises such as walking can have amazing benefits on both physical and mental health.
A light stroll for 20-30 minutes per day can work wonders for your overall health, and it doesn’t require any major physical output. Find a good playlist, put your earphones in, and take a walk in the morning, or in the evening after dinner. You’ll soon notice the benefits, especially if you work in a sedentary job.
Your Thoughts
Let us know if any of these tips have helped you improve your overall health. We’d love to know any health practices you've applied to your daily life that you've seen a huge benefit from. So let us know in the comments section below!
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Lewis is a U.K. Based writer, with a huge passion for music, travel, health, fitness, finance, and self-development. He truly believes that the pen is mightier than the sword and wants to utilize his passion for writing to help empower people with information that could help them greatly improve their lives and the world around them.