Physical Activity for Men

We’ll start the tips section with a good practice (which we could actually call “The best practice of all”): physical activity.

Perhaps you’re the kind of man who has put this topic on hold because you feel too tired, busy, and stressed with your current routine.

You often feel like physical activity will take away precious time that could be invested in another activity, perhaps something that brings in money or rest.

If you have this thought, it’s time to put it to rest because physical activity, in case you didn’t know, is a cornerstone of our existence, and you know very well that any building without a solid foundation can collapse at any moment.

Physical activity is intensely responsible for decreasing cortisol levels (a hormone related to stress), and if you didn’t know, cortisol is an enemy of testosterone, the hormone that gives you:

• • strength

• • motivation

• • energy

• • vitality

• • libido

Yes, you might be compromising your testosterone levels because of high cortisol levels, which are often linked to your stressful work routine.

We would need a specific article just to talk about the benefits of physical activity, but we know we don’t have that space here.

So, if you are not a big fan of exercising, what we recommend is:

• • Start walking in your neighborhood or at a health center, or perhaps on a treadmill.

• • If you already walk, challenge yourself and set a goal to run.

• • Once you’re accustomed to running, join a gym and mix your running sessions with some weightlifting sessions.

• • If you’re not much into routine weightlifting activities, martial arts like Jiu-jitsu or Muay Thai are perfect for physical activity, and they don’t have a strict routine.

For those looking for a complete activity, Crossfit is also a recommendation. This modality combines gymnastics, weightlifting, and athletics in the same workout, improving your cardiac performance and working on muscle hypertrophy.

Whatever physical activity you choose, move. Start today! Set small goals so you can achieve them and see your progress day by day.

Psychological Therapy for Men

Perhaps you’ve also learned that men need to be strong for their families, meaning they never show vulnerability or weakness in front of the people around them.

This “iron man” culture causes many men to maintain an appearance of strength when in fact they are internally crumbling, trying to resolve their conflicts, or even ignoring them.

Having a therapist for many men is a sign of weakness, when in fact, it’s a way for you to free yourself from emotional burdens you carry unnecessarily.

Have you ever thought that a therapist can help you:

• • Understand your temperament

• • Understand your impulses and what triggers them

• • Discover limiting beliefs you acquired in your childhood that prevent you from growing

• • Discover skills and aptitudes that you don’t use because you consider them unnecessary

• • Develop daily techniques to face fears that have haunted you for years

Moreover, many studies prove that erectile dysfunction problems such as premature ejaculation or even sexual impotence are strongly linked to untreated psychological issues.

The lack of therapy can have the same effect as the lack of physical activity we discussed in the previous section: increased cortisol levels, the stress hormone.

Do something for yourself now! After reading this article, look for a therapist, preferably one specializing in men’s health, to start taking care of your inner self today.

Remember, if you’re not well, how will you take care of those you love?

Therapy can be the missing pillar for you to achieve the success you’ve been pursuing.

Specific Supplements for men

After the age of 35, it’s common for men to experience a decrease in the production of some hormones, including one of the main ones, testosterone.

Many still believe that testosterone is only for gaining body mass or libido, but testosterone is also responsible for our energy, mood, and sense of well-being.

The GH, an anabolic hormone responsible for many functions, including maintaining our skin and protecting brain tissues, also declines after the age of 35.

Vitamins and minerals also need to be administered through supplementation because of this hormonal decline that occurs at this stage of life.

Based on this reality, we’ll list here the main supplements that all men should take to maintain good health:

Omega-3: Dosage of supplementation for men

Omega-3 is a type of fat with anti-inflammatory action that our body doesn’t produce on its own, so this element is absorbed only through food intake or supplementation (capsules).

Among its numerous benefits, omega-3 is associated with heart health, acting to reduce triglycerides, LDL cholesterol, and control blood pressure.

The human brain also greatly benefits from omega-3 for its normal functioning, because Omega-3 is responsible for the production of a fat called Myelin, used to make the so-called Myelin Sheath, whose function is to protect our neurons.

Those suffering from joint pains like arthritis or osteoarthritis can also find benefits in Omega-3, as it acts with its anti-inflammatory power, thus reducing pain in these areas.

Magnesium: An essential mineral for men’s health

This mineral is increasingly less present in our diet, which is why it’s one of the elements most deficient in people’s bodies today,

It’s important for over 300 reactions in our body. Among these functions, magnesium is important for:

• • Energy generation (vitality)

• • Production of sex hormones

• • Maintenance of bone mass

• • Regulation of the central nervous system

• • Control of glucose levels

Coenzyme Q10: Energy generation for men

This coenzyme participates in energy generation within the mitochondria of the body’s cells. The mitochondria are responsible for the energy function of the cells.

In addition to the decline in Coenzyme Q10 levels in our bodies after 35 years, certain medications like statins (used in cholesterol treatment) produce an effect of decreasing this coenzyme in our cells.

Coenzyme Q10 is also highly relevant for cardiac function because the human heart has many cells with large amounts of mitochondria. Those with low levels of this coenzyme in the body tend to develop heart problems.

Low levels of this coenzyme can also contribute to the development of degenerative diseases such as Alzheimer’s and Parkinson’s, so it’s important to consider using this supplement as soon as possible, i.e., preventively.

Vitamin B12: Vitamin replacement in men

This vitamin is responsible for the production of Myelin, which protects brain neurons, as well as other nerves in the body.

A deficiency of vitamin B12 also affects the transport of oxygen in the blood, leading to a series of reactions like:

• • weakness

• • discomfort

• • anxiety

• • depression.

The synthesis of our DNA also benefits from Vitamin B12. As the body naturally ages, it constantly seeks to transform our old cells into new cells.

For this, there’s a transfer of DNA to the new cells, and if there’s a deficiency of B12, this DNA synthesis becomes slow, thus favoring the development of degenerative diseases and aging of the body in general.

Ask your doctor to map your hormone levels

We’ve listed here good practices, as well as 4 supplements that are essential for the proper functioning of your body, but before everything, it’s always important to consult your doctor to request updates of your routine tests.

Request tests to map your hormone levels, as well as check for the presence of vitamins and minerals in your body.

Maybe the discomfort you’ve been feeling lately could be strongly linked to poor supplementation of elements that are essential for your body’s functioning.

We hope this content has helped you realize that taking care of your health goes far beyond just taking medications indiscriminately.

Supplementation can surprise you, so stay tuned to our Blog. Every week, new content on supplementation, men’s health, and healthy practices to optimize your quality of life will be posted.