Men’s health: Secrets of longevity and strength

Men’s health: Secrets of longevity and strength

I. Hormonal balance – the foundation of male health

A. Testosterone: vitality and its influence

1. The role of testosterone: Testosterone, the main male sex hormone, plays a key role in the development and maintenance of physical and mental functions. It affects:

   • Muscle mass and power: It stimulates the synthesis of protein, contributing to the growth and strengthening of muscle tissue.
   • Bone density: Supports bone mineralization, preventing osteoporosis.
   • Libido and sexual function: Determines sexual desire, erection and fertility.
   • Sperm production: It is necessary for normal spermatogenesis.
   • Energy and mood: Increases energy level, improves mood and concentration.
   • Red blood cells: It stimulates the production of erythropoetin, a hormone responsible for the production of red blood cells.

2. Normal level of testosterone: The level of testosterone in the blood varies depending on the age, time of day and individual characteristics. Normal values ​​are usually in the range of 300-1000 ng/dl. Regular monitoring of testosterone levels, especially after 40 years, is important for the timely detection and correction of deficiency.

3. Factors that reduce testosterone levels:

   • Age: With age, the level of testosterone gradually decreases (age -related hypogonadism).
   • Obesity: Excessive weight contributes to the conversion of testosterone into estrogen (female sex hormone).
   • Chronic stress: Increases the level of cortisol, stress hormone, which inhibits testosterone production.
   • Lack of sleep: It violates hormonal balance, reducing testosterone levels.
   • Inal meals: The deficiency of zinc, vitamin D and other nutrients negatively affects the synthesis of testosterone.
   • Alcohol abuse: Disrupts the function of the liver, the organ involved in the metabolism of hormones.
   • Some diseases: Diabetes, hypothyroidism, pituitary disease.
   • Reception of some drugs: Steroids, opioids, antidepressants.

4. Symptoms of low level of testosterone (hypogonadism):

   • Libido decrease and erectile dysfunction.
   • Reducing muscle mass and strength.
   • Increase fat mass, especially in the abdomen.
   • Fatigue and decrease in energy.
   • Depression and irritability.
   • Reducing concentration and memory deterioration.
   • Reducing hair growth on the body and face.
   • Increase in the chest glands (gynecomastia).
   • Osteoporosis and increased risk of fractures.

5. Ways to increase testosterone levels naturally:

   • Exercise: Regular strength training stimulates testosterone production.
   • Healthy nutrition: The use of foods rich in zinc (oysters, meat, pumpkin seeds), vitamin D (oily fish, egg yolks) and healthy fats (avocados, nuts).
   • Sufficient sleep: Sleep at least 7-8 hours a day.
   • Stress management: Practice relaxation methods such as meditation, yoga or nature walks.
   • Maintaining a healthy weight: Avoid obesity.
   • Alcohol use restriction: Moderate drinking of alcohol (no more than one or two drinks per day).
   • Reception of additives: Consider the possibility of taking the additives of zinc, vitamin D, d-asparaginic acid and tribulus (after consulting a doctor).

6. Drug therapy with testosterone (hormone replacement therapy): In cases of pronounced hypogonadism, when natural methods do not give sufficient result, hormone replacement therapy (ZGT) with testosterone can be prescribed. ZGT can be in the form of injections, gels, plasters or tablets. It is important to remember that the ZGT has contraindications and side effects, so the decision on its appointment should be made only by a doctor after a thorough examination.

B. Cortisol: stress hormone and its effect on health

1. The role of cortisol: The cortisol, the hormone produced by the adrenal glands plays an important role in the regulation of energy exchange, the immune system and stress reaction. In small quantities, it is necessary to maintain health, but a chronically increased level of cortisol has a negative effect on the body.

2. Influence of an increased level of cortisol:

   • Dressing the level of testosterone: Cortisol suppresses the production of testosterone.
   • Weight gain, especially in the abdomen: Cortisol contributes to the accumulation of visceral fat, which is associated with an increased risk of cardiovascular diseases and diabetes.
   • Improving blood sugar: Cortisol increases the level of glucose in the blood, which can lead to insulin resistance and type 2 diabetes.
   • Reduced immunity: Cortisol suppresses the activity of immune cells, making the body more susceptible to infections.
   • Sleep problems: Cortisol can violate the normal sleep cycle, causing insomnia.
   • Anxiety and depression: Cortisol can affect mood and cognitive functions, causing anxiety, depression and a decrease in concentration.
   • Increased blood pressure: Cortisol can increase blood pressure, increasing the risk of cardiovascular diseases.
   • Osteoporosis: Cortisol can reduce bone density, increasing the risk of fractures.

3. Ways to reduce cortisol levels:

   • Stress management: Practice relaxation methods such as meditation, yoga, tai-chi or deep breath.
   • Sufficient sleep: Sleep at least 7-8 hours a day.
   • Exercise: Regular moderate physical activity helps reduce the level of cortisol.
   • Healthy nutrition: Avoid the use of processed products, sugar and caffeine. Eat products rich in magnesium (green leafy vegetables, nuts, seeds).
   • Communication with loved ones: Support for loved ones helps to reduce stress.
   • Conducting time in nature: Staying in nature has a calming effect on the nervous system.
   • Hobbies: Classes of your favorite thing help to distract from stress.

C. Other important hormones:

1. Thyroid hormones (T3, T4): Adjust metabolism, energy and mood. Hypothyroidism (lack of thyroid hormones) can cause fatigue, weight gain and depression.

2. Insulin: Regulates blood sugar. Type 2 insulin resistance and diabetes are associated with an increased risk of cardiovascular diseases, obesity and other health problems.

3. Melatonin: Regulates the cycle of sleep and wakefulness. The lack of melatonin can cause insomnia.

4. Growth hormone (somatotropin): Stimulates the growth and restoration of fabrics. With age, the level of growth hormone decreases, which can lead to a decrease in muscle mass and an increase in fat mass.

II. Power – fuel for strength and longevity

A. Macronutrients: proteins, fats and carbohydrates

1. Squirrels: It is necessary for the construction and restoration of fabrics, maintaining the immune system and the production of enzymes and hormones. The recommended daily protein consumption rate for men involved in sports is 1.2-1.7 grams per kilogram of body weight. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.

2. Fat: It is necessary for the production of hormones, the assimilation of fat -soluble vitamins and maintaining the health of the skin and hair. It is important to use healthy fats such as mono -saturated (avocados, olive oil) and polyunsaturated (fish, nuts, seeds). The use of saturated fats (red meat, dairy products) and trans fats (fast food, processed products) should be limited.

3. Carbohydrates: The main source of energy for the body. It is important to use complex carbohydrates (whole grains, vegetables, fruits), which slowly release energy and do not cause sharp jumps in blood sugar. The use of simple carbohydrates (sugar, sweets, white flour) should be limited, which quickly release energy, but can lead to insulin resistance and weight gain.

B. Micronutrients: vitamins and minerals

1. Vitamin D: It is necessary for the health of bones, the immune system and muscles. Many men experience vitamin D, especially in winter. The recommended daily dose of vitamin D is 600-800 IU.

2. Zinc: It is necessary for the production of testosterone, the health of the prostate and the immune system. The recommended daily dose of zinc is 11 mg.

3. Magnesium: It is necessary for the health of the heart, muscles and the nervous system. The recommended daily dose of magnesium is 400-420 mg.

4. Potassium: It is necessary to maintain blood pressure and heart health. The recommended daily potassium dose is 4700 mg.

5. Calcium: It is necessary for the health of bones and teeth. The recommended daily dose of calcium is 1000-1200 mg.

6. B vitamins B: It is necessary for energy exchange, health of the nervous system and blood formation.

7. Vitamin C: It is necessary for the immune system and the protection of cells from damage.

8. Vitamin E: It is necessary to protect cells from damage and health of the skin.

9. Selenium: It is necessary for the immune system and the health of the thyroid gland.

C. The importance of fiber

1. Digestion regulation: Fiber improves intestinal motility and prevents constipation.

2. Close -to -level decrease in cholesterol: Fiber binds cholesterol in the intestines and removes it from the body.

3. Blood sugar control: Fiber slows down sugar into the blood and prevents sharp jumps in glucose.

4. Maintaining a healthy weight: Fiber creates a feeling of satiety and helps to control the appetite.

D. Hydration: drink enough water

1. Water functions in the body: Water is necessary for the transportation of nutrients, regulation of body temperature, remove waste and lubrication of joints.

2. Recommended daily water consumption: It is recommended to drink at least 2-3 liters of water per day.

3. Signs of dehydration: Dry mouth, headache, fatigue, dark urine.

E. Superfood for men’s health

1. Broccoli: Contains sulforafan, a substance that has anti -cancer properties.

2. Tomatoes: Contain lycopines, antioxidant, which reduces the risk of prostate cancer.

3. Pomegranate: Contains antioxidants that improve blood flow and reduce the risk of cardiovascular diseases.

4. Nuts: Contain healthy fats, protein, fiber and vitamins.

5. Berries: Contain antioxidants that protect the cells from damage.

6. Fat fish (salmon, sardines, tuna): Contains omega-3 fatty acids that are useful for the health of the heart, brain and joints.

7. Pumpkin seeds: They contain a zinc, which is necessary for the health of prostate and production of testosterone.

III. Physical activity – the key to strength and endurance

A. Types of physical activity

1. Power training: Increase muscle mass, strength and bone density. It is recommended to engage in strength training 2-3 times a week.

2. Cardiocation: Improve the health of the heart and lungs, burn calories and increase endurance. It is recommended to engage in cardio training 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.

3. Flexibility and stretching: Improve joint mobility, reduce the risk of injuries and improve posture. It is recommended to stretch after each training.

B. Advantages of regular physical activity

1. Improving the health of the heart and blood vessels: Reduces the risk of cardiovascular diseases, stroke and high blood pressure.

2. Weight control: Helps to burn calories and maintain healthy weight.

3. Strengthening bones and muscles: Prevents osteoporosis and sarcopenia (loss of muscle mass).

4. Improving mood and decreasing stress: Selects endorphins that have an analgesic and antidepressant effect.

5. Improving the quality of sleep: It helps to fall asleep faster and sleep tight.

6. Reduction of risk of chronic diseases: Reduces the risk of type 2 diabetes, cancer and Alzheimer’s disease.

C. Recommendations for physical activity for men of different ages

1. 20-30 years: The emphasis on building muscle and strength. Power training 3-4 times a week, cardio training 2-3 times a week.

2. 30-40 years: Maintaining muscle mass and strength, prevention of cardiovascular diseases. Power training 2-3 times a week, cardio training 3-4 times a week.

3. 40-50 years: Prevention of age -related changes, maintaining flexibility and balance. Power workouts 2 times a week, cardio training 3-4 times a week, yoga or tai-chi 1-2 times a week.

4. 50 years and older: Maintaining functional independence, prevention of falls and injuries. Power training 2 times a week, cardio training 3-4 times a week, equilibrium exercises and flexibility daily.

D. Councils on the beginning of training

1. Consult a doctor: Before starting training, you need to consult a doctor, especially if you have any diseases.

2. Start gradually: Do not start training too intensively to avoid injuries.

3. Find what you like: Choose a type of physical activity that brings you pleasure.

4. Make training part of your routine: Highlight the time for training in your schedule and adhere to it.

5. Listen to your body: Rest when it is necessary.

IV. Healthy sleep is the basis of recovery and energy

A. Sleep stages

1. NREM-сон (Non-Rapid Eye Movement): It consists of three stages: N1 (transition from wakefulness to sleep), N2 (light sleep) and N3 (deep sleep). A deep dream is necessary to restore the body and strengthen the immune system.

2. REM-сон (Rapid Eye Movement): The stage of quick eye movement, during which dreams occur. REM-SN is necessary for processing information and consolidation of memory.

B. The importance of sufficient sleep

1. Restoration of the body: During sleep, the body is restored from physical and mental stress.

2. Strengthening the immune system: During sleep, the immune system produces antibodies that fight infections.

3. Improving memory and concentration: During sleep, memory consolidation occurs and information processing.

4. Hormonal balance regulation: During sleep, hormones, such as growth hormone and testosterone, occur.

5. Reduction of risk of chronic diseases: The lack of sleep is associated with an increased risk of cardiovascular diseases, type 2 diabetes, obesity and depression.

C. Sleep quality improvement advice

1. Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.

2. Create a relaxing atmosphere in the bedroom: The bedroom should be dark, quiet and cool.

3. Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

4. Do not use electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.

5. Take relaxing activities before bedtime: Read the book, take a warm bath or listen to music.

6. Engage in physical activity during the day: Regular physical activity improves sleep quality.

7. Consult a doctor if you have sleep problems: Insomnia can be a sign of another disease.

D. Treatment of sleep disorders

1. Cognitive-behavioral therapy (KPT): An effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.

2. Medication: Snot -free drugs can be prescribed by a doctor in cases of severe insomnia. It is important to remember that sleeping pills have side effects and can cause addiction.

3. Melatonin: It can help adjust the cycle of sleep and wakefulness.

V. Stress control – depletion protection

A. Causes of stress in men

1. Work: High load, competition, conflicts with colleagues.

2. Finance: Debts, income instability.

3. Relationship: Conflicts with a partner, family, friends.

4. Health: Diseases, injuries.

5. Social factors: Uncertainty in the future, political instability.

B. The consequences of chronic stress

1. Physical: Headaches, muscle tension, fatigue, digestive problems, high blood pressure, weakening of the immune system.

2. Mental: Anxiety, depression, irritability, insomnia, problems with concentration and memory.

3. Behavioral: Alcohol abuse and drugs, overeating, social isolation.

C. Stress management methods

1. Awareness (MindFulness): The practice of conscious presence in the present moment. Meditation, yoga, tai-chi.

2. Physical activity: Exercises, sports, walking in nature.

3. Social support: Communication with loved ones, participation in social groups.

4. Hobbies: Classes to your favorite business.

5. Relaxation techniques: Deep breathing, progressive muscle relaxation.

6. Time management: Time planning, prioritization.

7. Humor: Laughter helps to relieve stress.

8. Professional help: Consultation with a psychologist or psychotherapist.

D. The importance of self -awareness

1. Determination of stress sources: It is important to realize what causes stress in your life.

2. Recognition of signs of stress: It is important to be able to recognize signs of stress in your body and mind.

3. Development of strategies for overcoming stress: It is important to develop strategies that help you cope with stress.

VI. Prostate health – prevention and treatment

A. Benctional prostate hyperplasia (DGPZH)

1. Reasons: Age changes, hormonal imbalance.

2. Symptoms: Frequent urination, difficulty urination, weak stream of urine, a feeling of incomplete emptying of the bladder, night urination.

3. Diagnosis: Palmal rectal examination, urine analysis, blood test for the dog (prostatospecific antigen), prostate ultrasound.

4. Treatment: Medicines (alpha blockers, 5-alpha reductase inhibitors), surgical treatment (turp-transurethral resection of the prostate).

B. Prostatitis

1. Reasons: Infection, inflammation.

2. Symptoms: Pain in the perineum, pelvis, lower back, frequent and painful urination, difficulty urination, fever (in acute prostatitis).

3. Diagnosis: Urine analysis, prostate secretion analysis, urine sowing.

4. Treatment: Antibiotics (with bacterial prostatitis), alpha blockers, anti-inflammatory drugs, physiotherapy.

C. Prostate cancer

1. Risk factors: Age, racial affiliation (African Americans), heredity, a high fat diet.

2. Symptoms: In the early stages of prostate cancer, it usually occurs asymptomatic. In the later stages, symptoms similar to the DGPZ may appear.

3. Diagnosis: A finger rectal examination, a blood test for a dog, a biopsy of a prostate.

4. Treatment: Surgical treatment (radical prostatectomy), radiation therapy, hormonal therapy, chemotherapy.

D. Prevention of prostate diseases

1. Regular examinations with the urologist: After 45 years, it is recommended to undergo preventive examinations with a urologist at least once a year.

2. Healthy lifestyle: Healthy nutrition, regular physical activity, maintaining healthy weight.

3. Diet: The use of products rich in lycopine (tomatoes), selenium (Brazilian nuts) and zinc (pumpkin seeds).

4. Limiting the use of red meat and dairy products with a high fat content.

5. Regular sexual activity: Reduces the risk of prostatitis.

VII. Cardiovascular health-prevention and treatment

A. Risk factors of cardiovascular disease

1. High blood pressure (hypertension): Increases the load on the heart and blood vessels.

2. High cholesterol level: Promotes the formation of atherosclerotic plaques in the vessels.

3. Diabetes sugar: Damages blood vessels and increases the risk of cardiovascular diseases.

4. Obesity: Increases the load on the heart and blood vessels, increases cholesterol and blood pressure.

5. Smoking: Damages the vessels and increases the risk of thrombosis.

6. Lack of physical activity: Increases the risk of obesity, high blood pressure and high cholesterol.

7. Inal meals: The use of products with a high content of saturated fats, trans fats, sugar and salt.

8. Stress: Increases blood pressure and cholesterol.

9. Age: With age, the risk of cardiovascular diseases increases.

10. Heredity: The presence of cardiovascular diseases in close relatives.

B. Prevention of cardiovascular diseases

1. Regular medical examinations: Measurement of blood pressure, cholesterol and blood sugar.

2. Healthy nutrition: The use of products rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.

3. Regular physical activity: At least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity.

4. Maintaining a healthy weight: Reducing weight with overweight or obesity.

5. Refusal of smoking.

6. Stress management.

7. Moderate drinking of alcohol (no more than one or two drinks per day).

C. Treatment of cardiovascular diseases

1. Medicines: Antihypertensive drugs (to reduce blood pressure), statins (to reduce cholesterol levels), antiplatelets (to prevent thrombosis), anticoagulants (for liquefaction of blood).

2. Surgical treatment: Angioplasty (expansion of the narrowed arteries), stenting (installation of stent to the artery), aorto -cronary bypassing (creating a bypass for blood flow around the blocked artery).

D. The importance of controlling blood pressure and cholesterol level

1. Regular measurement of blood pressure: Blood pressure should be measured regularly, especially if you have risk factors for cardiovascular diseases.

2. Regular blood test for cholesterol: Cholesterol should be checked regularly, especially after 40 years.

3. Compliance with the doctor’s recommendations: It is important to follow the doctor’s recommendations for the treatment of high blood pressure and high cholesterol.

VIII. Sexual health – maintaining function and pleasure

A. Erectile dysfunction (Ed)

1. Reasons: Physical (cardiovascular diseases, diabetes, high blood pressure, high cholesterol, hormonal imbalance, neurological diseases, taking some drugs) and psychological (stress, anxiety, depression, problems in relations).

2. Diagnosis: Medical examination, blood test, psychological examination.

3. Treatment: Medicines (FDE-5 inhibitors, such as sildenafil, tadalafil, vadenafil), vacuum devices, injections in the penis, surgical treatment (prosthetics of the penis), psychological therapy.

B. Premature ejaculation (PE)

1. Reasons: Psychological (anxiety, stress, depression, problems in relationships) and physical (genetic predisposition, increased sensitivity of the penis, prostatitis).

2. Diagnosis: Medical examination, psychological examination.

3. Treatment: Medicines (selective capture inhibitors of serotonin – SIOOS, such as paroxetine, cerrallin, dopesetin), local anesthetics, behavioral therapy (Start -Stop technique, compression technique), psychological therapy.

C. Libido and sexual attraction

1. Factors affecting libido: The level of testosterone, stress, fatigue, depression, taking some drugs, problems in relationships.

2. Ways to increase libido: A healthy lifestyle (healthy nutrition, regular physical activity, sufficient sleep, stress management), intake of additives (zinc, vitamin D, tribulus), medicine (hormone replacement therapy with testosterone), psychological therapy.

D. Safe Sex and Prevention of STIs (sexually transmitted infections)

1. Using condoms: Condures are an effective means of protecting against most STIs.

2. Regular examination for IPP: It is recommended to regularly undergo an examination for IPP, especially if you have several sexual partners.

3. Vaccination: There are vaccines against some STIs, such as hepatitis B and HPV (human papilloma virus).

E. The importance of open communication with a partner about sexual problems

1. Discussion of problems with a partner: Open and honest communication with a partner about sexual problems can help find a solution and improve sexual life.

2. Professional help: A sexual therapist can help you and your partner solve sexual problems.

IX. Rejection of bad habits – the path to health and longevity

A. Smoking

1. Impact on health: Increases the risk of cardiovascular diseases, lung cancer, chronic obstructive lung disease (COPD), erectile dysfunction and other diseases.

2. Ways to quit smoking: Nicotin -replacement therapy (patch, chewing gum, candies), medicines, psychological support.

B. Alcohol abuse

1. Impact on health: Damages the liver, heart, brain, increases the risk of cancer, depression and other diseases.

2. Ways to reduce alcohol use: Moderate drinking of alcohol (no more than one or two drinks per day), avoiding situations that provoke alcohol use, search for alternative methods of relaxation, and seeking professional help.

C. Drugs

1. Impact on health: Damage the brain, heart, lungs and other organs, cause addiction, increase the risk of overdose and death.

2. Methods of treating drug addiction: Detoxication, rehabilitation, supporting therapy.

D. The importance of early detection and treatment of dependencies

1. Professional help: Early appeal for professional help can increase the chances of successful treatment of dependencies.

2. Support for loved ones: The support of loved ones plays an important role in the process of recovery.

X. Regular medical examinations – timely diagnosis and prevention

A. Recommended examinations for men of different ages

1. 20-30 years: A general blood test, urine test, blood pressure check, examination by a dermatologist (to detect skin cancer), examination by a dentist.

2. 30-40 years: A general blood test, urine test, blood pressure, blood test for cholesterol, blood test for sugar, examination by a dermatologist, examination by a dentist.

3. 40-50 years: A general blood test, urine test, blood pressure, blood test for cholesterol, blood test for sugar, blood test for the dog (to detect prostate cancer), colonoscopy (to detect cancer of the colon), examination by a dermatologist, examination by a dentist.

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