To all the men reading this article, there are still lifestyle changes you can make to better your life today.
Age does not matter, old or young—it is never too late to start making healthier changes for yourself. We are sharing our advice on getting you started. Take a look.
Clean up Your Diet
There are many reasons to consider what you eat every day and start making healthier choices. If you are feeling run down with low energy, gaining weight, breaking out, and not getting a solid night’s sleep… you might need to adjust what you eat. Nutrition also affects your chances of developing Erectile Dysfunction (ED) at any time throughout your life. Food affects your body more than you realize. When you eat whole foods that are rich in micro and macronutrients, your body will react differently than if you eat packaged and processed foods.
Certain foods can aid in avoiding ED. They are:
- Egg Yolks
- Olive Oil
Notice all of these foods have one thing in common. They are all animal protein or whole food sources. There are no packaged or processed foods listed that will benefit your ED symptoms. Eating healthier has the potential to decrease these symptoms for you, and it would be an easy switch. The big misconception about eating healthier is that it is complicated. The truth is, it doesn’t have to be. You don’t have to start by weighing your food, counting calories, or cutting out major food groups. You do start by changing little habits every day that will lead you to bigger, sustainable changes down the road. Here are 10 ways you can start today:
- Drink 100 oz. of water per day.
- Limit sugar intake.
- Bring a water bottle with you to work.
- Eat protein at each meal.
- Don’t grocery shop on an empty stomach.
- Plan your meals ahead of time.
- Wash and cut up your vegetables when you buy them.
- Eat more vegetables.
- Take a vitamin supplement.
- Bring your lunch to work.
Reading that list all together might seem overwhelming. To avoid feeling overwhelmed, just start by choosing one thing from the list and work on it for a week or two. Once you feel like you have mastered the task, and it no longer seems like a chore, move on to the next one. This is how healthy habits are built. Slow and steady does win the race.
Commit to Consistent Excercise
Not everyone can workout 6 days a week at high intensity. Good thing you don’t have to, to see results. The effects of exercise on the body are extremely beneficial. For the brain, feelings of anxiety and depression decrease, and cognition and function increase. By exercising regularly, you also will have improved sleep and decrease your chances of developing heart disease, stroke, metabolic syndrome, diabetes, and certain types of cancers.
So how often should you work out? There is no one size fits all regime for everyone when it comes to working out and exercising. If you have not exercised in a while, have recovered from an injury, or are a beginner, start slow. It is recommended to get 150 minutes of moderate-intensity cardiorespiratory exercise each week or 75 minutes of vigorous-intensity exercise each week (or a combination of both). In addition to these recommendations, it is also advised to add 2 days of strength training each week.
That might seem like a large chunk of time at first, but broken down to a few days per week makes it doable. Find a routine that works for your schedule. Most people work full-time, which can be a big roadblock to finding time to fit your workout in. Be creative. Can you work out in the early morning before work? Do you have a longer lunch break you can take advantage of? What about when you get off work, can you stop by the gym on your way home? Make it a priority to plan your schedule ahead so that when you are too tired and are faced with the decision to work out or not—you choose to work out because the hard guesswork is taken care of already.
Cultivate Healthier Relationships
Take a look at the relationships in your life, romantic and non-romantic. Are there certain connections you have that cause you anxiety and stress? Are there people in your life that put you down, or constantly take from you? Relationships are a fulfilling part of life, but if you are lacking in this area, it can feel draining and exhausting. Choose people in your corner who cheer you on, are happy to see you, don’t cause drama or unneeded stress, and who are dependable and trustworthy friends.
Set Clear Boundaries with Work
One of the main time constraints individuals have with leading a healthier lifestyle is time. They have a full-time job that requires a large chunk of their time and energy. By the time they are done with tasks, they have nothing left in their tank for themselves, let alone anyone else. Sometimes jobs can easily blend into your personal life and start to take time away from your home life. Setting clear boundaries with your job ahead of time will save you and your loved ones stress and heartache in the future. Take a minute to assess your current career and how you manage your boundaries. Are there areas that need better boundaries set? Are there improvements you can make to better your life in this way? Start there.
Ditch the Alcohol
Alcohol has been used as a means to cope, wind down, and also celebrate and gather for individuals around the world. One or a few of these reasons might ring true for you, too. If you consume alcohol, there are some questions you can ask yourself to determine how to move forward in creating lifestyle changes for yourself.
- How often do I drink alcohol?
- When I drink alcohol, is it for a specific reason?
- Do I drink alone?
- Do I act impulsively or dangerously when I have a drink?
- Does consuming alcohol have a negative or positive effect on my life?
Based on how you answered those questions, you can decide if removing alcohol from your life will be a positive change. If you are experiencing symptoms of ED, This would be a positive place to start as alcohol consumption has been linked to the development and onset of Erectile Dysfunction.
Pick up a New Hobby
You are never too old to participate in hobbies you love and find new ones to start. Staying active and doing things you love keeps you young. It is also beneficial for your mental health. You learn new activities and make new friends.
Invest in Your Mental Health
For some reason, society tells us that physical health is more important than mental health. This ideology is wrong, and slowly the world is beginning to take better care of itself. There is no shame in getting help for your mental wellness. Here are some ways you can get started:
- Purchase a journal and start journaling.
- Start a gratitude practice.
- Seek out a therapist or counselor.
- Schedule self-care.
- Exercise regularly.
All of these options will greatly benefit your mental health. The more you fill your cup, the more you can pour to others.
Manage Your Time Better
There are 1440 minutes in a day. Every single one of you is given the same amount of time. How do you spend your day? If you have a full-time job, the importance of managing your time is very important. 8 hours of your day are already accounted for, so how you spend the rest of your allotted time can make or break your lifestyle. Get a planner, make a list, whatever works for you to follow, and track your time on it.
Decrease Your Scrolling Time
You know the feeling: you get home from work and eat dinner, and it’s already time to go to bed for your early wake-up call. Instead of going to sleep right away, you open up your phone and start scrolling to wind down. Before you know it, 2 hours have gone by, and you are still awake. By now, you feel more exhausted, your eyes are red, and you are wired and can’t sleep.
You spend the next few hours tossing and turning until you finally fall asleep. The morning comes too soon, and your 4 hours of sleep is not enough to fuel your workday. Sound familiar? For most people, the time spent on their cell phone scrolling is astronomical. When you are bored, what do you do? Pull out your phone and check social media. Commence scrolling. Or you hop on your email and answer a few of them. Now, scrolling and using social media is not bad. It is an awesome way to connect with people, but there is always room for improvement. Take a look at how much you are on your phone every day. Then look at your goals, to-do lists, and family. What could you be doing instead of being on your phone?
Pick up a New Book
This topic could tie into the paragraph listed above. Grabbing a new book can be a great task to do instead of mindlessly scrolling on your phone. Interested in something? Instead of scrolling the internet, go to your local library and find books on the subject. IT can also be a great way to build relationships with people by reading together.
Drink More Water
Drinking water is necessary for human survival. Everyone knows that. So why is it that the average individual has such a hard time consuming enough water? Our bodies are made up of more than 50% water. Water is involved in many body processes that keep you alive. Your brain, lungs, heart, skin, muscles, kidneys, and bones all utilize water to sustain your life. In the daily business of full-time jobs, families, and relationships, it is easy to forget to drink water throughout the day or to drink something else altogether. There are now soda shops on every corner, and soda is available at every restaurant and fast food place you look. It also tastes better than water, which is a large factor in the popularity of soda drinks today. You can still enjoy your favorite soda pop while consuming enough water each day. Think of the 80/20 rule. 80% of the time, make it a point to drink water. 20% of the time, choose a fun drink of your choice to consume. Creating healthier habits does not mean giving up your favorite food and drinks.
Have Lunch with Friends More
This topic involves keeping your social life going. As you get older, don’t forget to make friends and form new relationships. Life can get busy as an adult man. Take initiative and schedule lunch with a friend each month or a weekend trip with your family. Be proactive about getting out and keeping your social life active. Humans need connection; it is medicine for the brain.
Start Scheduling Your Yearly Physicals
As you get older, it becomes easier not to go to the doctor. Whether you are sick or need a check-up, appointments get pushed under the rug for more pressing matters in your life. This is one of the lifestyle changes that you need to make happen in your life. Schedule your yearly physicals and go to them. Even if you don’t have symptoms of sickness, it is a good time to get a check-up to make sure you are healthy. If you do have any questions or concerns, it is a great time to chat with your doctor and get some feedback from a professional in the field.
Visit Genesys Men’s Health
At Genesys Men’s Health, we are committed to putting you first and helping you on your path to solutions and better lifestyle changes. We have highly trained staff members that are eager to help you find answers. Come into our office in Sandy, Utah, or give us a call at (801)-671-7456. Contact us today!