A man’s body goes through many different changes throughout life. Following a healthy diet, exercise routine & mindfulness practice will help keep your body in balance and at ease.
Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.
One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire. Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve. This constant challenging workout builds muscle and keeps you away from plateaus where you stop making gains.
Natural Ways to Boost Testosterone
- Exercise & lift weights
- Eating enough protein, fat and carbs
- Minimize stress and cortisol levels
- Get enough Vitamin D
- Zinc, Vitamin B, Ashwagandha
- Restful, high-quality sleep
- Limit exposure to estrogen-like chemicals (BPA, parabens, plastic)
Relaxation Exercises: No one can avoid all stress, but you can counteract its detrimental effects by learning how to produce the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response puts the brakes on stress and brings your body and mind back into a state of equilibrium.
- Progressive muscle relaxation: a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, it gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body.
- Loosen clothing, take off your shoes, and get comfortable.
- Take a few minutes to breathe in and out in slow, deep breaths.
- When you’re ready, shift your attention to your right foot. Take a moment to focus on the way it feels.
- Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
- Relax your foot. Focus on the tension flowing away and how your foot feels as it becomes limp and loose.
- Stay in this relaxed state for a moment, breathing deeply and slowly.
- Shift your attention to your left foot. Follow the same sequence of muscle tension and release.
- Move slowly up through your body, contracting and relaxing the different muscle groups.
Most Common Chronic Illness in Men: Heart Disease
Inflammation in the body creates a dangerous environment for your health. It can cause heart, liver, hormonal and prostate problems among other things.
How to lower your risk:
- Eat a diet high in fiber (see diagram below for food tips)
- Regular exercise
- Avoiding smoking & drinking alcohol
- Reduce stress (meditate, restorative exercise like yoga)
- Have healthy relationships
Healthy Eating for Prostate Health
- Eat a 2:1 ratio of vegetables to fruits each day. Go for those with deep, bright color.
- Choose whole-grain options.
- Limit your consumption of red meat, including beef, pork, lamb, and goat, and processed meats, such as bologna and hot dogs. Fish, skinless poultry, beans, and eggs are healthier sources of protein. Opt for grass-fed, hormone free meat, dairy & eggs – they are the best source of protein because they provide the proper ratios of all the essential amino acids.
- Choose healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Fats from dairy and animal products are healthy when the source is clean. Avoid partially hydrogenated fats (trans fats), which are in many fast foods and packaged foods.
- Avoid sugar-sweetened drinks, such as sodas and many fruit juices. Eat sweets as an occasional treat if at all.
- Cut down on salt. Choose foods low in sodium by reading and comparing food labels. Limit the use of canned, processed, and frozen foods. Use unprocessed salts like sea salt.
- Watch portion sizes. Eat slowly, and stop eating when you are full.