How to make yourself and your health better, inside and out!

By Ed Stephenson, Healthy Man Trainer

There is so much information and misinformation out there in the fitness industry that it can be completely bamboozling to those who don’t know anything about it. The confusion created can inhibit our ability to change your health for the better while also having a negative impact on our life through a lack of action. We are going to break down some fantastic daily habits which will help you feel better externally and internally without all the confusion!

Heart health

Exercising regularly can significantly reduce the likelihood of heart disease or other cardiovascular-related illnesses and while many sources state 30 minutes a day is a good starting point, any physical exercise on the body can benefit your heart health. So it’s critically important that we get moving regularly to help delay or remove the chances of developing a heart condition.

Increasing our cardiovascular health doesn’t just help our heart function directly in the form of balancing blood pressure, decreased plaque and heart disease, but also indirectly through reducing hormonal stress in the body. Clearing your head through exercise can reduce stress and anxiety and allow you to focus more clearly on the important tasks at hand, rather than let them accumulate and decrease your heart health.

Alongside regular exercise, diet and nutrition are highly important in maintaining a strong and efficient heart. Decreasing dietary stress on the heart can be as simple as tweaking what we eat slightly. This includes avoiding meals jacked full of salts, added sugars and trans fats like you’ll find in chips and other fried foods. Increased movement and daily activity, paired with healthy foods can help your heart function more easily while also leading to a happier you.

Gut health and digestive health

As previously mentioned, eating a balanced diet helps create a healthy heart. What wasn’t mentioned is the beneficial impact of a healthy diet on our gut health and microflora within our gut. If you develop strong gut health, the risks of detrimental issues such as bowel cancer are decreased. Eating foods regularly which are high in fibre, such as oats, wholegrain, almonds, beans etc can help to cleanse our gut through digestion while also providing our regularity.

Furthermore, increasing fresh vegetables, fruits, fermented foods such as yoghurt, and potentially increasing our intake of probiotics can have a good effect on our gut health and its functionality.

Joint health

One of the most common issues surrounding middle age to older aged men is joint health. Our bones tend to cease up slightly as we get older through potential osteoarthritis. Some risk factors can be mitigated but others are entirely within our control.

Losing excess weight can assist in de-loading our body to help our joints in daily movement and activity. If we are carrying a few extra kilograms, active or vulnerable joints may not have the muscular support needed to function correctly and pain or injury may follow. Adding to this, our bones, muscles and joints are made to be used, so daily activity can help with joint mobility and help prevent issues such as osteoarthritis. Increasing our daily intake of nutrients like calcium can also help build strong bones to prevent future injury.

Mental health

Depression, anxiety and mental health issues are growing in our male population in recent years. Stressors such as financial burdens and social tensions can plague our headspace and more recently, the impact of the pandemic has had a significant impact on us all in some sense.

Monitoring and being conscious of our mental health is the first critical step to tackling its impact on us. Finding a friend to talk to about issues, finding an external outlet to channel our stress, and learning how to identify the markers of mental health conditions like depression and anxiety both in yourself and others can help with the management of the issue. Focus on areas that you can control will help your mental health. Putting heavy emphasis on your diet, the maintenance of a healthy weight range and incorporating daily exercise are sure ways to help strengthen your headspace for good!

Read more tips and advice from Ed here.

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