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Male Fitness & Nutrition Advice

The Cotton Team
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Most of the time, we don't consider our health until something is seriously wrong and we need to see a doctor. However, there are activities any man can do to maintain his health and lower his chance of being ill for an extended period of time.

Dietitian at Houston Methodist Knubian Gatlin wonders, "Why be healthy? " "Our quality of life rises when we take care of ourselves. We can do the things we enjoy for longer periods of time because we have more energy.

Jonathan Williams, a health and fitness coordinator at Houston Methodist, echoes this advice and adds that, generally speaking, men might prioritize their health more effectively.

"When you look at the top 10 causes of death, men die at higher rates than women," Williams explains. "This isn't how it has to be. Men can take steps to lower their chance of getting conditions including diabetes, liver disease, heart disease, and stroke.

The overall principles that make for a healthy man include:

  • A healthy hormonal balance
  • Being physically active
  • Eating a well-balanced diet
  • Maintaining good heart health

health and fitness

1. Recognize how crucial testosterone is to general health

"Testosterone is the androgenic sex hormone responsible for hair growth, muscle mass and strength, sex drive, sperm production, bone density, fat distribution and more," Gatlin states. Between the ages of 30 and 40, testosterone levels begin to naturally fall. There will always be some reduction, but some behaviours and health conditions may cause these levels to fall much more.
Low T, commonly known as low testosterone, has several common reasons, such as:
being overweight, especially having belly fat
a lack of movement
unhealthy diet
Alcoholism that is excessive

Taking action to lessen these risks will help you maintain healthy testosterone levels. Medical conditions, such as untreated sleep apnea and uncontrolled diabetes.

2. Enjoy the advantages of exercise

Among the advantages of fitness are:
management of weight
Reduced cholesterol, blood pressure, and other factors
reduced likelihood of developing a variety of chronic diseases, such as heart disease, type 2 diabetes, metabolic syndrome, certain malignancies, and more
greater muscle and bone strength
better mental health
improved mobility
increased potential for a longer lifespan

Ample time should be set out for exercising. Standard guidelines include engaging in physical activity two to three days a week and getting at least 150 minutes of exercise each week.

"Resistance training, in particular, decreases visceral fat, which is the waistline fat that lies underneath the abdominal wall and is seriously unhealthy," Williams states. "This type of exercise can also increase testosterone production, improving a man's overall wellness."


3. Control anxiety

stress mangement
Men's discussion of their sentiments might be frowned upon. If it describes you or if you find such chats unpleasant, at the very least, be sure to assess your state of mind.

"Ask yourself if you're prioritizing your well-being and, if you're not, set micro goals to get you there," Williams suggests. "Among other things, managing stress can help reduce the levels of hormones that lead to visceral fat collecting in the body."
Gatlin adds that because it also inhibits testosterone synthesis, the stress hormone cortisol is a particularly severe culprit.

"We need to find ways to reduce stress and restore our mindset, whether that's finding a relaxing hobby, exercising, slowing down and stretching before bed or meditating," Williams states.


4. Recognize the good fats.

healthy diet

We don't need to avoid fat; in fact, the reverse is true. Simply choose healthy unsaturated fats rather than toxic saturated ones, advises Gatlin. "Healthy fats are essential for making testosterone."
Some foods high in beneficial fats are:
the oil of olives
Trout, tuna, and salmon
Salad dressings with an oil base
Pecans, almonds, and peanuts
Sesame seeds and pumpkin

5. Drink a lot of water and moderately while drinking alcohol.

"Water is needed for many functions in your body, so be sure to drink plenty of it," Gatlin advises. "Water helps your heart pump blood to your muscles, regulate your body temperature, promote normal bowel movements and more."
Men should try to drink at least 13 cups of water each day, but this recommendation becomes more individualized once your age, health, level of exercise, and any medications you're taking are taken into account.
"And be mindful and responsible with alcohol consumption," Williams advises. "Be sure to limit your intake and be considerate of your overall well-being when drinking alcohol."


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