Health & Fitness for Men
Our Goal is to support men in their desire to maintain excellent Physical and Spiritual Health. In addition, we will work with men on their fitness goals.
Our Vision
To be the Go-To site for information and products on Men's Health and Fitness goals.
Our Mission
To be a catalyst for inspiring men to take control of their Physical and Spiritual Health and motivating them to take care of their fitness needs.
Our Process
We will have articles on Physical and Spiritual Health and on the Importance of incorporating daily exercise in your schedule. In addition, we will have products available for purchase on these topics.
ARTICLES ON MEN'S HEALTH
When it comes to men’s health, it’s important to focus on foods that are rich in nutrients and provide plenty of energy. Some great options include lean proteins, whole grains, fruits and vegetables, and healthy fats such as nuts and avocados.
Top 10 foods for men’s health
June is Men’s Health Month, and CareOregon knows that men face unique health issues because of lifestyle, physiology and other factors. Diet is one of those factors. When people use the word “diet,” what does that mean to you? Does it mean eating carrot and celery sticks to lose weight? The term “diet” has gotten a bad rep over the years. Per dictionary.com, diet means “food and drink considered in terms of its qualities, composition, and its effects on health.” A healthy diet for men is not just something you do when you want to slim down for beach season or because your high school reunion is coming up. It’s a constant way of life.
Some men may not know about the health benefits that certain foods provide in keeping a body in great shape. A realistic approach to better health is not just a heavy focus on the best food for men, but also including the classic favorites in moderation. It’s better than simply denying yourself a good burger or pizza once in a while. By learning to love and appreciate the foods that keep you in good health, you’ll be setting positive eating patterns that will continue to pay off.
Last month during Women’s Health Month, we featured 10 practical and healthy foods for women. This month, we’ve compiled a similar list of healthy food for men. Here are 10 superfoods for men that can bring great value to a man’s diet.
- Cherries. Cherry pigment contains anthocyanins, an anti-inflammatory. Both sweet and tart cherries contain these special pigments, though you’ll find more in the tart variety. Medical research has also shown that cherries are good at preventing gout, which occurs more often in men than women.
- Turkey breast. Give thanks for the turkey, and not just on the third Thursday of November. This delicious bird has seven grams of protein per ounce, is high in B vitamins, zinc, and the cancer fighter selenium. Turkey is also the leanest meat you can find.
- Whole grains. Oatmeal in the mornings. Whole grain bread for your lunchtime sandwiches. Brown rice and whole wheat pasta for dinner instead. These are all ways to switch up and get more benefits from your grains. And if you are gluten intolerant, try eating corn on the cob. It’s gluten-free, and research shows it’s high in antioxidants and carotenoids that are good for your eyes. If you need ideas for whole grains, try this Men’s Journal article for advice.
- Shellfish. If you want low-fat, low-calorie, high-protein foods, then shellfish is the perfect meal. Crab, oysters, shrimp, clams, and other shelled water dwellers are abundant with zinc. Three ounces of oysters alone pack 445% of your recommended daily value of zinc, which helps drive up testosterone levels and keep your prostate healthy. Without zinc in your diet, chances of an inflamed or enlarged prostate increase, as well as your risk of developing prostate cancer.
- Avocados. This fruit (yes, avocado is a fruit) helps raise good cholesterol (HDL) while lowering bad cholesterol (LDL). How? With omega-3 fat. They also are chock full of antioxidants, which help reduce cell damage. So go ahead, spread some on your toast. Just be careful and eat them in moderation. Like nuts and olive oil, avocados are high in fat and calories. Fortunately, it’s the good kind of fat though.
- Fish with Omega-3. Omega-3 fatty acids are known to help fight disease by reducing inflammation in the blood vessels, joints, and elsewhere. High doses of omega-3 fatty acids also lower the risk of heart disease and reduce unhealthy fats in the bloodstream known as triglycerides. They also can slow plaque buildup inside the blood vessels. Since our bodies cannot make them, omega-3 fatty acids must come from foods or supplements. Salmon, halibut, and sardines are great sources of omega-3 fatty acids, as are walnuts and spinach.
- Blueberries. Besides being loaded with antioxidants, blueberries have lots of vitamin K, which helps your blood clot, and plenty of vitamin C like most berries. They also help your arteries relax. Studies have also found that men who ate flavonoid-rich foods, especially blueberries, were less likely to experience erection problems.
- Dairy. Did you know that Supreme Court Justice David Souter ate the same lunch every day? It was yogurt and an occasional apple. Maybe he knew that yogurt (and milk) contain leucine, an amino acid that helps you build muscle. Dairy products don’t have as much leucine as red meat, though, but they are still easier to eat because they take less preparation. Throwing some yogurt or cheese sticks into your lunch bag or pouring yourself a glass of milk is much easier than grilling up a steak.
- Bananas. Bananas are a great source of potassium, which is great for preventing muscle spasms (like Charlie horses). They are also good for your bones. And if you have pre-hypertension or high blood pressure, potassium could be as important as reducing your sodium when it comes to getting your blood pressure numbers down.
- Nuts. You want to lower your cholesterol? Nuts are the way to go, especially tree nuts. Take almonds for example. A study out of Penn State showed that eating almonds daily helped lower risk of heart disease and improved the body’s ability to rid itself of bad cholesterol. Pistachios are high in plant sterols, making them a good choice for lowering cholesterol too. They also add protein, zinc, and fiber to your diet. Brazil nuts are another flavorful tree nut that packs an incredible amount of selenium (see turkey breast) which plays an important role in your body’s immune system.
Don’t forget that diet is just one factor in staying healthy and living a long life. There are other ways to improve your health and prevent illness. Check out our Men’s Health page for more information on how to keep your body and mind optimized.
SOURCES:
https://www.onhealth.com/content/1/boost_male_health
https://www.mensjournal.com/food-drink/20-essential-superfoods-for-every-mans-diet/
https://careoregon.org/members/getting-and-staying-healthy/men’s-health
Mental health is just as important as physical health, and there are many ways that men can reduce stress and improve their overall wellbeing. Some great options include meditation, exercise, and spending time with loved ones.
Prostate health is a vital part of overall men’s health. It’s important to get regular checkups with a healthcare provider, and to be aware of the signs and symptoms of prostate problems like prostate cancer and enlarged prostate.
Featured Expert:
Prostate problems can be uncomfortable and worrisome. But, says urologist Christian Pavlovich, M.D., who specializes in urologic cancers, you can take charge and reduce your risk with the following steps for a healthier prostate.
1. Consider a Mediterranean Diet
The Mediterranean diet may well be the best way to keep your prostate healthy overall, without the need for unproven supplements or vitamins, none of which have been shown to prevent prostate cancer.
The Mediterranean diet is rich in a variety of fresh fruits and vegetables, and also:
- Whole grains
- Legumes
- Healthy fats from sources such as olive oil, nuts, seeds and fatty fish
- Moderate amounts of seafood
- Low amounts of dairy and red meat
While you’re filling your plate with fresh fruits and vegetables, avoid charred meats. There is believed to be a link between PhIP, a chemical compound released when meat is charred, and an increased risk of cancer.
2. Skip vitamin E supplements
While no supplements or vitamins have been shown to decrease a man’s risk of developing prostate cancer, one vitamin taken has been shown to increase a man’s risk of prostate cancer: Vitamin E. A national trial showed that subjects who took 400 IU/day of vitamin E for about five years had a 17% increase in prostate cancer diagnoses. Supplementing with Vitamin E is definitely not recommended for prostate health.
3. Get some sun
Don’t ditch the sunscreen, but don’t hide from the sun either. Too little sun exposure can actually increase your risk of getting prostate cancer. We get a lot of valuable vitamin D from the sun, and this is a great way to reduce your risk of prostate cancer.
Vitamin D also helps keep us healthy in other ways. It’s good for heart health, and it keeps your kidneys and pancreas healthy.
4. Get screened
Prostate cancer screening recommendations are different depending on whether you’re in a high-risk or an average-risk group. If you are in a high-risk group, you should consider getting screened for prostate cancer starting at age 40. Men who are at normal risk are encouraged to consider screenings starting between ages 45 and 55.
Men with a higher risk of developing prostate cancer include:
- African-Americans
- Men with a first- or second-degree relative with a history of:
- Metastatic prostate cancer
- Metastatic male breast cancer
- Female breast cancer at age 45 or younger
- Endometrial cancer at age 50 or younger
- Colon cancer
- Pancreatic cancer.
- Men with two or more first- or second-degree relatives who were diagnosed with:
- Prostate cancer
- Colon cancer
- Breast cancer
- Endometrial cancer
- Men with a known familial cancer syndrome or a known genetic risk for cancer such as a BRCA2 gene mutation
- Men exposed to Agent Orange
Screening typically includes a digital rectal exam and a PSA test. This blood test, commonly used to screen for prostate cancer, measures how much prostate-specific antigen (PSA) is in your blood.
If your PSA test indicates an above-normal result, your doctor may recommend a prostate MRI and other tests, including another blood test called the prostate health index (PHI).
- PHI is related to PSA, but it provides a more complete picture of prostate cancer risk. The test was FDA-approved in 2012, and Johns Hopkins is one of a few American medical centers to perform the test regularly.
- A suspicious digital rectal exam will lead to a recommendation for a prostate biopsy. But for a patient with an elevated PSA and a normal digital rectal exam, the doctor will assess the risk of cancer in context with the PHI or other blood or urine tests, an MRI, and the patient’s baseline risk status before recommending a prostate biopsy.
There are pros and cons to prostate cancer screenings, and a decision to begin screening should be made with your primary care doctor or urologist.
There are also some natural remedies to help with Prostate Health, check out the one listed below:
Click this Link for more information.
Getting quality sleep is essential for good health, and men may benefit from adopting healthy sleep habits such as avoiding caffeine before bed, establishing a regular bedtime routine, and creating a comfortable sleep environment.
How can men sleep better?
Most men will sleep much better if they simply develop the habits of good sleep hygiene. Sleep hygiene consists of basic tips that help you develop a pattern of healthy sleep.
Some men think that drinking alcohol will help them sleep better. Alcohol makes you sleepy and might help you fall asleep faster. But it is also likely to cause you to wake up during the night. Many people wake up too early after drinking alcohol in the evening. This may be a “rebound” from the use of alcohol. It stays in your system for a long time after you have a drink. To improve your sleep, you should not have any alcohol within six hours of your bedtime. You should also limit how much and how often you drink. The heavy use of alcohol can be harmful to your overall health.
Men sometimes see sleeping pills as the answer to their sleep problems. These drugs can be useful in helping some people sleep better. But pills should not be seen as a long-term solution for better sleep. Doctors rarely prescribe them for more than a few weeks at a time.
You can also find many sleep aids on the shelves of your local drugstore. Most use antihistamine, the same ingredient found in many cold medicines. While they can have a positive effect on your sleep, they can also make you very groggy during the day. They should be used with caution.
You should not depend upon drugs to help you sleep on a regular basis, and you should not take sleep aids without first consulting with your health care provider. Talk to them about other options that will help improve your sleep.
If you have trouble sleeping for more than a month, talk to your health care provider about it. Don’t think that it will just go away over time. She may encourage you to visit a sleep specialist to find the source of your sleeping difficulty. Before going to see a specialist, complete a daily sleep diary for two weeks. The sleep diary will help the doctor see your sleeping patterns. This information gives the doctor clues about what is hindering your sleep and how to help you.
Your sleep is too important for you to ignore the signs of trouble. You have too much to gain by seeking help from a doctor. Don’t put it off. Your sleep will affect the quality of every other area of your life.
Related:
Authored by:
Thomas Heffron
Men may face a variety of health issues throughout their lives, from prostate problems to heart disease and diabetes. It’s important to be aware of the signs and symptoms of these issues, and to take steps to reduce risk factors.
Men’s health
By Mayo Clinic StaffDo you know the biggest threats to men’s health? Heart disease and cancer top the list. Others include injury, lung disease, stroke and diabetes. Although you may not be able to prevent all of these, some can be prevented. Healthy lifestyle choices, such as eating a healthy diet and moving every day, can help.
To protect your health, avoid risky actions, such as smoking, drinking too much alcohol and having casual sex.
And take steps to keep yourself safe. Use a seat belt when in a car. Wear a helmet when on a bike or motorcycle. Use a safety ladder to reach high areas. Manage illnesses such as high blood pressure, diabetes and high cholesterol. Practice safer sex. Get all the suggested health screenings and vaccinations for your age.
Keep in mind, too, that health issues can change with age. For example, many men gain weight as they get older. Is that a health problem? It can be, especially if the extra weight is in the form of belly fat.
As you age, you also may wonder about other topics. For example, is male menopause a myth or real? Testosterone levels start going down after age 40. This can affect wanting to have sex and being able to have sex. Could testosterone therapy help?
Get answers to these and other men’s health questions.
8 Characteristics of a Mature Disciple of Jesus
DATE: 13/08/22
CATEGORY: DEVOTIONALGENERAL
TAGS: DISCIPLEMAKERSDISCIPLESHIPGOOD NEWS
Discipleship is a life-long journey and commitment. When we hear Jesus’ Great Commission to “go and make disciples of all nations, baptizing them in the name of the Father and of the Son and the Holy Spirit” (Matthew 28:19), we may believe he is simply referring to evangelism. However, Jesus does not stop there; he says, “and teaching them to obey everything I have commanded you” (Matthew 28:20).
Discipleship is a life-long journey and commitment. Discover the essential characteristics that mark a mature disciple of Jesus Christ!
Wants to be with God
This is the first and greatest commandment (Mark 12:30). It means that you value being in the presence of God more than anything else in your life. It doesn’t mean that you are perfect (we’re far from that) but that you are pursuing God with all of your heart, your soul, and your mind.
Listens to God’s voice
What does it mean to listen to God? It means that you recognize that God is speaking to you personally through the things around you, the people you are with, the TV or radio, and the Bible. You recognize that God speaks to us and listen carefully. It means that you are not just doing things independently but spending time with God and listening to what He wants to tell you.
Obeys God
There’s no room for compromise here either. Obeying God means you are doing what He says, not just some of the things He says. It means that you are willing to do what He says even when you don’t understand it, even when it hurts, even when it may cost you something.
Lives in the Power of the Spirit
The Holy Spirit empowers us to continue living the life God wants us to live. He enables us to live with all of our heart, soul, mind, and strength. He allows us to love God with all of our being, love and serve others, and live in the power of God, not our power. Growing up is to get you to the point where you’re living in the power of the Spirit and not of your strength.
Knows and understands the Word
This means that you know the Bible well and apply it to your everyday life. You know what it means to have the Word in your heart and use it in your life. It means that you not only know what the Word says but that you know what it means.
Fruitful
This means that you are making disciples. Remember, you are making an impact in the world for God’s Kingdom. However, results won’t always reveal themselves immediately. This doesn’t happen overnight, but you will leave a lasting impact on others over time.
Loves Others
It’s one thing to love those that are easy to love, but it’s another thing to love those difficult to love. It’s another thing to love those we love, but it’s still another thing to love those we don’t. A mature disciple will love people in the church and those not in the church. A mature disciple will love their family, even when their family doesn’t love them. They will love the lost, the poor, the lonely, the disadvantaged, the rejected, and the unlovely.
Perseveres
In the face of adversity and persecution, mature disciples will stand firm. They won’t just give up when things get complicated. Mature disciples will persevere and stand firm in the face of persecution, sickness, suffering, and financial difficulties.
If you want to know Jesus and the power of His resurrection, you will grow up. You need to mature if you’re going to live a pleasing life to God. If you’re going to shine like Jesus, it is time to grow in His Word.
Moving from spiritual infancy to spiritual maturity is a lifelong journey. You can’t just flip a switch and become a mature disciple overnight. It takes time, and it takes effort. It takes grace, mercy, and the power of the Holy Spirit to accomplish. If you are serious about growing up, it is possible.
Conclusion
A mature disciple will show these characteristics in all areas of their life, including job, family, the world, and the church. You don’t have to be perfect to be mature. But you can take small steps every day to grow up to be like Jesus. You have to have heart, desire, and intentionality, but it’s possible.
Physical activity for men
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Summary
Read the full fact sheet- Physical activity is not just structured exercise and it doesn’t have to be gruelling. Any activity that works the major muscle groups, such as walking, gardening and even washing the car, is usually demanding enough to offer health benefits.
- Any physical activity is better than no physical activity – you should aim for at least 30 minutes of moderate-intensity physical activity on most days.
- If you have a medical condition, are overweight, are over 40 years of age, have been inactive for a long time, or just don’t know where to start, consult your doctor for a check-up and to discuss your options before increasing your level of physical activity.
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There is an increasing focus on the benefits of physical activity and encouraging the Australian community to become more physically active. Physical activity is important for both physical and mental health. Lack of physical activity is linked to a range of serious health problems including obesity, heart disease and some forms of cancer.
The most common reasons given by men not being physically active are insufficient time because of work or study commitments, lack of interest, age (‘I’m too old’) and ongoing injuries or illness.
Any physical activity is better than no physical activity! The general recommendation is that you should aim for at least 30 minutes of moderate-intensity physical activity on most days, as well as avoiding long periods of sitting. This is the same for women and men (according to Australia’s Physical Activity and Sedentary Behaviour Guidelines).
If you have a medical condition, are overweight, are over 40 years of age or haven’t exercised regularly for a long time, see your doctor for a check-up, advice and support before increasing your physical activity levels.
Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Ensure you read through the pre-exercise self-screening tool before you embark on a physical activity or exercise program,
Perceived barriers to physical activity and how to overcome them
There are several common reasons why some men don’t exercise:
Lack of time for physical activity
Men aged between 30 and 50 are typically busy with work and family commitments. When leisure time is limited, it’s natural to choose enjoyable activities. If men don’t view physical activity as enjoyable, they won’t do it.
Research suggests that you can break up your 30 minutes of exercise into two 15-minute blocks, or even three 10-minute blocks, as long as the total energy used is about the same. Incorporate physical activity into family time – for example, you could throw a frisbee in the park or take your kids to the local swimming pool. Walk for 10 minutes during your lunch break. Some workplaces offer exercise equipment or physical activity programs during lunch breaks. If you have been inactive for a long time, you can start by increasing your ‘incidental’ physical activity (see below).
Lack of interest in physical activity
Some men believe in the ‘no pain, no gain’ misconception, and think that only gruelling and uncomfortable forms of physical activity are worthwhile. However, physical activity doesn’t have to be particularly vigorous. Any activity that works the major muscle groups, such as walking, gardening and even washing the car, is usually demanding enough to offer health benefits.
Forget about the ‘no pain, no gain’ myth and explore activities that seem fun and appealing.
Lack of motivation about physical activity
Some men view health as a low priority. Unfortunately, the motivation to become more active may only come from a health scare. Try exercising with a friend or join a physical activity group. You’re less inclined to skip a session if to do so would mean letting someone down.
If you can’t find a buddy or find the activity boring, choose an alternative such as riding a stationary bike so you can watch television or read a book at the same time. Or, you can give your physical activity a purpose – for example, it can be a way to get somewhere or complete an errand such as walking to get the newspaper.
Lack of physical ability
Health issues that make activity and movement uncomfortable such as obesity, back pain or persistent fatigue are a common barrier to regular participation in physical activity. Find an activity that doesn’t make you feel uncomfortable. For example, swimming and other forms of water activity are an excellent option if your mobility is limited. Consult with your doctor for further suggestions. If fatigue is a problem, consider the fact that regular physical activity actually boosts energy levels.
Limited access to exercise facilities
Choose activities that don’t require facilities or equipment, such as walking. If you feel unsafe walking alone through your neighbourhood, join a walking group. Contact your local council for further options or to express concerns about barriers to regular activity in your area.
Wrong weather conditions for physical activity
To overcome extreme hot, cold or windy weather, choose indoor activities, such as cycling on a stationary bike or using an aerobics video. Think about what weather conditions you enjoy exercising in, and explore activities that depend on those specific conditions, for example, swimming in summer or skiing in winter.
Plan physical activity into your day
You are more likely to incorporate physical activity into your day if you plan ahead. Suggestions include:
- Think about the factors that discourage you from being active.
- Learn more about the benefits of physical activity and the multitude of options available. The Better Health Channel has lots of information on these topics.
- Decide which types of physical activity appeal to you.
- Look through your diary and identify possible timeslots for physical activity but also try to reduce the amount of time you are inactive throughout the day.
- Set reasonable goals for yourself. Decide how you are going to monitor your progress.
- Update your physical activity goals on a regular basis and document the benefits to your quality of life.
- See your doctor for a check-up, advice, support and referral.
Incidental physical activity
You can incorporate physical activity into your daily lifestyle by making a few small changes, such as:
- Walk or cycle to the local shops instead of taking the car.
- Get off the bus (or train) at an earlier stop and walk the rest of the way.
- Wash your car yourself instead of taking it to the carwash.
- Take the stairs instead of the lift.
- Don’t forget that having sex is a form of exercise too.