Now, More Than Ever, Take Care of Yourself!
These days and especially due to the current global Covid-19 Corona pandemic taking care of our health is critical for our wellbeing. Many men are already too sedentary and not moving around enough to stay fit and healthy. Many men are already overweight, out of shape and and close to, if not, already suffering from weight related complications like type 2 diabetes, digestive problems, erectile dysfunction, and the increased possibility for strokes and heart disease. During normal times too many of us men are already obese and suffering from the related conditions of obesity. During Corona, things are getting worse and not better for us.
It is all too simple: The physical effects of obesity will kill us and even if not right away, obesity and the effects of obesity will make life harder and harder for us. The psychological effects of being obese will destroy the spirit of a man. You being out of shape and obese can lead to depression, guilt and stress, sexual issues, and an overall lack of motivation. We all know that a lack of motivation leads to a pitiful and wasted life. We need to take care of ourselves. Now, more than ever.
But There Is Hope. It’s Not That Hard.
It does not take too much effort to bring our life and bodies back into shape. We men just need to make small gradual but increasing changes in our day-to-day lives. You can do this!
Lets start with taking care of our heart.
Of all the organs that make up the human physiology, the heart is arguably the most vital, and therefore informing oneself on how to take care of your heart is something that all people and especially us men, must make a priority in our daily life and routine. Consider the following five easy ways to incorporate heart healthy steps into our daily activities:
1) REDUCE THE PRODUCTION AND RELEASE OF STRESS HORMONES
The CDC and Cleveland Clinic say that stress is a major contributor to heart disease. The production and subsequent release of stress hormones such as cortisol, or the hormones that are released during “fight or flight” response such epinephrine, adrenaline and norepinephrine, are an inevitable and a natural bodily process, however, if you live an overly stressful life that lacks in adequate amounts of rest and relaxation, you will put an unsustainable amount of strain on your cardiovascular system which will in time have potentially fatal negative repercussions on your heart.
Incorporating any type of relaxing activity such as meditation, massage therapy, yoga, acupuncture, aromatherapy, or any other form of alternative medicine and relaxation therapy techniques into your daily routine will do wonders for your heart health, not to mention the impact that such practices will have on your overall mental wellbeing.
Yoga? Meditation? No way! Not for me. These Are Not Manly Activities!
Okay Bucko, time to listen up and pay attention. Any activity that can better a mans life is a manly activity. If something is good for us something is good for us. Period. Yoga and meditation are good for men too!
A sports fan, are you? Shaquille O’Neal and LeBron James have both been in yoga.
And as for meditation? Most if not all athletes practice one form or meditation or another. Just quietly spending a few minutes before a game or event thinking and imagining their actions can be considered a form or meditation.
So, get over it, boys. Yoga and Meditation, are manly activities.
2) ADOPT A HEART HEALTHY DIET
The Mayo Clinic advises you to make a genuine and concerted effort toward incorporating foods that are rich in mono and poly-unsaturated fats, essential fatty acids (Omega 3 – 6 – 9) and antioxidants into your regular diet. Contrary to what many people think, a heart healthy diet is not necessarily synonymous with bland, tasteless, or dull foods.
There are a myriad of delicious foods varying from avocadoes (not with nachos!) to dark chocolate that are rich in the substances that promote heart health and can be prepared in ways that protect your cardiovascular system while also satisfying your taste buds.
Get rid of the Doritos, fuzzy drinks and fried foods. For now, at least, just stop with the sweetened soft-drinks. Drink water!
3) STAY ACTIVE
WebMd says exercise is essential for heart health. Falling into the rut of living a consistently sedentary lifestyle is one of the worst ways to insult your heart and compromise your heart’s health. This is not to say that you need to run marathons or be a regular at the gym but making it a point to simply walk or jog for 20 minutes or so a few days per week will make a big difference in your cardiovascular well-being.
Opting to take the stairs versus the elevator or choosing to park further away from the entrance of stores when running errands, are both simple, yet effective examples of ways in which to incorporate more physical exercise into your everyday life. Exercise also triggers the release of endorphins, so not only will your heart be healthier, but your mind will be as well.
Did you really need us to reference WebMd? Do we really need to say anymore about being more active? Start with walking some more.
4) AVOID POLLUTED AIR
Depending on where you live, avoiding polluted air may be far easier said than done, however pollutant particles tend to be at their highest concentration levels early in the morning, so if you live in a city like Los Angeles, CA, plan your outdoor activities for afternoon and evening, since multiple studies have revealed a correlation between inhaling pollutants and arterial damage.
If you live in a crowded city this one will be harder to take care of by yourself. But, do what you can do about this.
5) GET ENOUGH (BUT NOT TOO MUCH) GOOD QUALITY SLEEP
There is a lot of documented evidence linking the amount, the timing, and the quality of your sleep with heart health. Some studies have shown that those who suffer from sleep disorders such as insomnia have almost a 50% higher chance of developing some form of cardiovascular disease than those who are able to get an average of 8 hours of quality, restful sleep at a time.
Alternatively, sleeping over 9 hours a night on a regular basis can be damaging to your heart’s health via secondary conditions such as depression or obesity.
Get a good nights sleep. Have a regular sleep schedule. Do the things that are conducive to a good night of sleep. For one thing, do not eat 2-3 hours before you go to sleep.
CONCLUSION:
We men need to take care of ourselves. It is not that hard to do. Really. Start with making small changes in your lifestyle that will improve your heart health.
1) Reduce Stress.
2) Eat better. Drink water.
3) MOVE Around More!!!!
4) Spend Time Outdoors When Pollution Levels Are Lower.
5) Get A Good Nights Sleep.
You can do this. It is not at all hard to make small changes that lead to better, healthier habits for your heart and for your life. The small changes that you can make in your day-to-day routine will lead to better habits for your life, overall.
Every man is important. We need to you to be healthy and to be with us. We need you to be a BAM! Man!
Be A Man – Do The Right Thing. Take Care Of Yourself And Your Physical Health.
BAM! Be A Man! Do The Right Thing.
Be the DtRTy Guy!
