by Zareen Afridi
Men's health is an issue that is rarely discussed. A lot is spoken about women's health and their nutritional requirements but when it comes to men, they are expected to be at agile and strong. Hence no need is felt to give them extra attention or care but this is not the case. Men, like women also need healthy lifestyle, fitness and abundant nutrition so they stay fit and perform their daily activities with ease.
All work and no play makes jack a dull boy. This proverb couldn't be truer in case of men. They need regular exercise to build and maintain lean muscle tissue, to strengthen their bones, to have a good heart health and get balanced testosterone levels. The production of testosterone decreases with age and can fasten if the person is diabetic. Testosterone has always been thought of as a sexual hormone but it has many other functions. It is responsible for driving a man's energy and strength. Other complex and comprehensive duties performed by testosterone is to enhance muscle strength, libido and produce lean muscle mass. This hormone is also the deciding factor of a man's mood, outlook, behaviour and personality.
Loss of testosterone hormone in a man's body with time is unavoidable. Due to this, men experience weight gain especially in the tummy area. Depression and decreased sexual drive are also other factors that indicate lowering testosterone levels. If not taken good care of, it may increase risk of heart diseases, stroke, diabetes, arthritis and hypertension in a person.
Thus it becomes mandatory for men to take care of their health and understand their body type. Before going for any other rigorous options, start with the basics. Following hard core regime becomes difficult to follow especially with the hectic day at work where majority of the energy is consumed and are left with nothing by the time they reach home. Here, following a balanced diet becomes easy to follow and may also provide the additional nutritional value.
Start the day with a wholesome breakfast. Do not forget to add protein in your breakfast like egg. You can choose other alternatives like fish and low fat dairy food.
Midday snacks can include fruits like banana, apple, apricots, dates or oranges. These are all rich in potassium which is essential for muscle contraction, relaxation and hydration of the body. You can also binge on some dry fruits like walnuts or soybeans which are good in Omega 3 fatty acids. It's great property is that it is an anti-inflammatory agent.
Lunch should be a mix of proteins and carbohydrates which are essential for supplying energy and vitality to the body. Go for high fibre whole grains, Salmon, other fatty fish, rice and yoghurt. They are a good option as they are rich in vitamin D which is helpful in keeping bones and teeth strong. Also it takes care of the nervous and immune system .
In the evening along with your coffee, grab a sandwich topped with lean beef, turkey or chicken with plenty of salad. It will keep you full till you hit dinnertime.
Make your dinner colourful. Include a wide range of vegetables, meat, fish, beans, rice or pasta. You can include figs, both raw and cooked as they are rich in Magnesium and boost immune and digestive system. It also enhances muscle activity.
Apart from this, exercises such as weight lifting, jogging, walking and cycling are easy and effective ways to boost stamina and metabolism. Aerobic and resistance exercises keeps the cardiovascular system healthy that benefits the heart. You are more positive with life and take stress in a good stride.
Thus it is clear that men also need to stay fit and energetic at all times. Addressing to your issues early may not only prevent them but also lead you in a direction that is fulfilling and satisfying to the both body and soul.
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