Most often, we don’t take much care of our health until some health issues arise and we have to visit a doctor. We can avoid such a situation by taking some regular measures to keep ourselves healthy.
By keeping ourselves healthy, we tend to be more energetic, and we enjoy a quality life. Our perseverance and endurance levels increase. So men should give more weightage to maintaining good health.
Following are the symptoms of a healthy man:
- Hormonal balance
- Physically active
- Always energetic
- Eating a well-balanced diet
- Maintaining good heart health
Fitness and nutrition are interdependent on one another.
The role of testosterone in maintaining good health.
Testosterone is the androgenic sex hormone that regulates hair growth, muscle mass strength,sex drive, sperm production, bone density, and more. As we age, the testosterone level tends to decrease. The decline is commonly seen in men between the ages of 30 to 40 . There are some other factors, like medical issues, that contribute to the decrease in testosterone levels.
Some of the common causes of low testosterone are as follows:
- Weight gain; excessive belly fat.
- Lack of physical activity.
- lack of proper nutrition.
- alcohol consumption.
The most common benefits of physical activity.
- Proper weight management.
- helps to maintain normal blood pressure and cholesterol levels.
- Lowers the risk of heart disease type 2 diabetes, cancer, etc.
- Improves Bones and muscle strength
- enhances life span.
Importance of protein intake
Protein was discovered in the early 1800s. This compound was named after the Greek word prota, which means primary. Protein plays a vital role in maintaining muscle mass and building strength. Proteins, when broken down, provide our body with amino acids. It gives a sense of staying satisfied between meals. We need to take a minimum amount of the required protein to see these positive effects. The daily requirement of proteins goes in between 20 to 40 grams per day.
Some of the lean protein sources are as follows:
- Chicken breast.
- Fish.
- Dairy products.
- Soy products.
- Lentils , beans.
- Nuts and seeds.
How to maintain a healthy weight?
More than overweight, it is the fat accumulation around the waistline that shows a red flag.
The fat accumulated around the waistline is also called visceral fat. The visceral fat is biologically active and tends to secrete some harmful hormones and other molecules, which leads to chronic diseases, especially heart disease and diabetes.
To reduce this visceral fat, one should focus on eating a healthy, well-balanced diet by cutting down on unhealthy, oily, and junk foods from their diet. Exercise also plays an important role in burning down the accumulated visceral fat. One should include lots of fruits, vegetables, whole grains, and healthy fats in the daily diet.
Healthy fats.
We cannot totally avoid fat. What we need to do is replace the unhealthy saturated fats with healthy unsaturated fats. Healthy fats help make testosterone.
Foods containing healthy fats are:
- Avocados
- Almonds, peanuts
- Pumpkin and sesame seeds
- Olive oil
- Salmon, tuna