Stress And Where It Comes From

Find out where the biggest sources of stress for you are and know what they do to you. Knowledge is half the battle.

• The common issue of feeling left out. Many times with a new addition to the house comes the feeling that you are no longer worth what you used to be. This is the number one reaction for new dads.
• New duties. The constant care and attention that newborns need is something that many new fathers are very surprised by. Even if you are prepared for it, the stress that comes from balancing work and the rest of your life with a new person is harsh.
• Lack of sleep. Fatigue from lack of sleep is a killer, and dealing with that plus a newborn and your normal daily routine is something that takes some getting used to, to say the least.
• A lack of time due to work. Paternity leave is a godsend, but many times your business will not give you the leave you need due to work constraints, so dealing with this in addition to the newborn will be hard if it applies.
• Depression. Many fathers will also go through postpartum depression of a sort, and it is not only ok, it is quite common.
• Lack of intimacy. Due to the low energy of your partner after child birth, sexual activity could be at a minimum while they recover, which may come as a shock if they were quite intimate during pregnancy or before pregnancy.
• Less money to go around. The cost of having another person in your house is harsh on the pockets, and it may come as a surprise when it truly hits just how much money it has taken and will continue to take between the health care bills from the hospital and the baby’s first necessities.

How to prepare for the incoming newborn

A new father can do a lot to help the mother through her preparations for having the baby, and these are just a few to get the bases covered:

• Figure out how finances will go. Being prepared money-wise is probably the biggest thing you can do as a father, because when the money is planned out, that is a big stressor out from above the mother’s head.
• Decide what your parenting goals are. When you begin parenting, communication about how to parent needs to happen, but just as much so, you must decide how you want to parent. You can’t come to an agreement if you do not have a position in the first place. Think about your father and how he was. What do you want to propagate and what do you want to leave in the dust?
• Bring other people in to help. It takes a village to raise a child, but to get there requires a network of support for both you and your partner. Make sure that you have a network of friends, health care providers and such to help you through it all as well. Do not let your needs get lost in the ruckus, so to speak.
• Communicate. This is integral to everything in a relationship, this being no different. Good and effective communication about what your partner’s birth plans are and how they want to go through with them is an important part of the entire birth process. Make sure that you know just how your partner wants everything to happen so that you can act as her proxy during the birth.
• Go to their classes. The different types of prenatal classes she goes to are important for you to attend so that you can now how to help as well as just staying on the same page as your partner during the entire process.
• Get involved. Being reminded daily that a kid is coming is something that men do not have happen the same amount of time that women do. Understand that she is constantly reminded and thinking about it, so try to figure out how you can get involved and help her with whatever she is going through.

How Do You Stay Involved After The Birth

When the baby is born, the job has just begun, so how do we make it easier? These are a few tips on where to start being able to manage stress better:

• Stay with your new family. Staying with your family during the first few days is important, and doing it if the hospital will allow it is not something you will regret.
• Give the baby attention. When playing, women tend to give low key attention that is relaxing and important for a newborn to have, while men tend to give noisier, more mobile attention, which is also important for the kid. Make sure that you are involved in the playing with the baby and the attention giving as much as possible.
• Be intimate with your partner. This is the side of intimacy that is not related to intercourse. Make sure that you are there for her when she needs it and are able to keep her first before the baby. She is going through some of the strongest emotions she will ever go through right now, and she needs your help. You need to do most of the time is listen with a caring heart and understand what she is going through.
• Give your partner alone time. As much as your partner will need intimacy, many times they will want some alone time. Make sure that you take care of the baby as much as you can to let her have the option to just take a nap or go off and do her own thing. Making sure that you pull your half of the load will give you many brownie points and help you manage stress much better. Besides, her having less fatigue is always a good idea.
• Don’t be afraid to call out for help. If you and your partner are having issues with anything that is going on, do not be afraid to seek help. This is a new area, and you have many different tools at your disposal. Utilize them and be happier for it.

New fatherhood is a stressful thing to imagine, but it can be much easier with just a few steps. Increase energy that you have and can use with just these few steps and your stress level will be manageable even as you juggle everything you know. It is all easy with a little bit of organization and communication.

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Age

Age plays a huge role in how much sleep a person needs. With the help of many different research studies, there is now a much clearer guideline. As we have always been told, babies and kids all the way through their teens need between nine and eleven hours of sleep each day, but they usually take this all at one time. Adult usually need between 7 and 8 to wake up feeling rested, but this is not a trend that continues.

As you age past a certain point, your need for sleep continues to go up, but your ability to sleep for long periods of time goes down. In order to avoid sleep deprivation, what ends up happening for older adults is that they need between nine and eleven hours, but they take it in two to three segments, making up for any shortage with naps during the day and staying in bed longer at night.

Genetics

There has been shown that a genetic basis for needing more or less sleep can exist and does in some cases. Some families need only six hours of sleep a night, while others do not do well with any less than nine, however, these trends ten to run in families suggesting a strong genetic basis for these issues.

Pregnancy

During pregnancy, as one would expect, the need for sleep rises drastically. If not enough sleep is gotten, all different muscle groups of the body that do not rest unless asleep may begin to ache. The best idea is to try to take relaxation naps that are long enough to let these muscles relax once a day, in addition to sleeping normally allowing your body to recharge midday and stop moodiness before it ever hits.

Sleep Deprivation

Your quality of life is what is on the line here, and when you are sleep deprived for whatever reason, you can see the effects on every aspect of your life. Your performance will trend downwards as well as your ability to focus on tasks and get things done.

However, this does not mean that making up for sleep on the weekends works. You can’t erase your debt of sleep deprivation in a mere two days of sleeping over, and in fact, you will just end up further exacerbating your sleeping schedule. Try instead sleeping a normal and ideal pattern on the weekends and trying to keep that pattern you started throughout the next week. It’s all about making a routine, and if you do, the deprivation will recede.

Health Problems And Medications

Chronic issues with your health may affect just how you can sleep or how easily you can get to sleep. Understanding just how your health issues affect your sleep is half the battle to getting to a better sleep, so ask your doctor how to ease things like chronic bronchitis, asthma, or arthritis to aid you in getting good sleep.

Also, many common over the counter or prescription medications have things in them that will keep you awake, and if you want that good night’s sleep you are craving, it is a good idea to learn which ones do what and how you can counteract those with a better understanding of when to take them and how they work. Again, ask your doctor or pharmacist about how different medications may affect your sleep, even if they seem benign.

The Sweet Spot

There have been many studies suggesting that having more than nine hours of sleep as well as having less than seven hours of sleep are both damaging to one’s physical and mental well being. This is as serious as it gets, with these studies linking sleeping habits to mortality rate as well, so to help yourself through a better life, try to get some sleep.

Beyond The Numbers

However, all of this talk does nothing if you still feel sleepy at the end of each day. You must watch your own habits, and if you tend to fall asleep during low activity parts of the day, think on how much sleep you are getting. Does it feel enough? Are you able to focus with ease? Are you reacting emotionally the way you would expect to react emotionally? These are all hot buttons to keep an eye on that will let you know if your sleep is ideal for you.

Improving the quality of your sleep is important, and if you find yourself consistently unable to improve your sleep quality, you may need to ask a doctor. They can look for underlying causes or signs of serious issues that you would not be able to find and help you fix them. Take control of your life and your sleep today for a healthier and better you tomorrow.

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Lifestyle choices that are key

Making lifestyle choices with your future health in mind is easy, and following even a few of these will have a profound impact:

• Start with a healthy diet. Foods that feature fast and high sodium levels prominently are foods to stay away from and limit, while the vegetable, fruits, lean protein foods like fish, high fiber foods, and whole grains you have been hearing about for years are what you should move toward.
• Stop smoking. This is not an easy step to take, but it is integral to a healthy lifestyle, because even if it is possible to live through smoking, the time and money spent doing it will never be gotten back. Doctors are very happy to help anyone get over this habit. Avoiding exposure to any type of smoking done by colleagues or family is also important, just as much so as staying away from air pollution and airborne chemicals (such as those found in some jobs).
• Drink responsibly. Drinking responsibly with respect to the body is different than with respect to the people around. Men above the age of 65 should stick to one “drink” a day while men below 65 can have two while still maintaining a relatively healthy lifestyle. Many types of cancer (like liver cancer) appear to be linked adversely with the amount of alcohol drank and the length of time a larger amount is drunk for. Blood pressure problems may also result from large and regular doses of alcohol.
• Relax. Stress kills the immune system, and it has been shown in more and more studies that the more stressed a person is over their day to day activities, the more they get sick, besides the fact that they are enjoying life less. Learning to deal with stress healthily is hard, but definitely worth it.
• Go for a walk. Getting moving, even a small amount is much better than not at all, and it has been proven that walking hard can help control weight and may lower the risk of some types of cancer as well as heart disease. That is a big benefit from something that takes such a small investment.
• Achieve and maintain a healthy weight. Lowering the risks of heart disease and many different types of cancer by just keeping some pounds off and maintaining a healthier weight sounds like way too easy of a solution for something as big as death or permanent hospitalization.

Go to the Doctor For Regular Check Ups

Those yearly prostate exams and such are serious business, and nothing makes a man look less like a man than having a serious health problem that could have been prevented if he just kept up with his doctor visits. In all seriousness, going to the doctor is a good thing that can keep a man feeling like a man. Follow the doctor’s instructions and go on with life the better for it.

What are other things we can do?

Among the most common causes for death is motor vehicle accident. Drive with a seat belt on, while not drowsy or under the influence, and following the speed limits to make sure that life is not suddenly out the window. It is never worth a life to get somewhere unsafely.

The saddest common cause of death for men is suicide, and it is the saddest simply because it is the most preventable. No matter how bad the situation, treatment is available, so if it ever is looking attractive, call for emergency help or head to the nearest ER to get help. Having signs of sadness and depression too bad to live through is something that doctors have the answer to.

In Summary

Health is your responsibility, but it does not only impact one person. Keeping your body healthy helps keep many other people happy and safe, and by acting on and understanding the biggest risks to men’s health in general, life can continue with relative ease. The impact of having a healthier lifestyle is immeasurable, and starting with some simple healthy lifestyle choices could just save a life.

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Weigh yourself. Your weight is your own responsibility, and taking control of it has become much easier as more and more people try to find ways to keep it in control. The simplest way to know if you are in the green is using a BMI calculator to make sure that your weight is not putting you at any risks for harmful or deadly diseases. If you do need to lose weight, there are many different ways, all of which can be found out by talking to a consultant here at “TRT Medical Center” or at any reputable diet site.

Cut back on Alcohol. The NHS shows a guideline for how much alcohol can be safely consumed at what age and weights, and studies have shown that regularly drinking more than this amount may lead to many different types of cancer or liver/kidney failure. Fixing yourself before you wreck yourself is as simple as asking for help, and with all of the people out there who have overcome just such a thing, returning your life to a better path is easier than ever before.

Stay away from fat and salt. Not entirely, of course, but reducing the amount you take in will greatly increase your feeling of being healthy. It will also lower your high blood pressure, reduce your chances of heart disease or stroke, and help you lose weight in addition to a healthy diet. Saturated fats are one of the few big scares that have come out in the past years that truly does kill silently, so watch what you eat for high levels of these and see if you can’t shave a few pounds on the way.

Work out. A small amount of activity beyond your normal daily routine has been shown to be able to reduce the risk of heart disease and stroke by up to 50 percent. The risk of premature death to people who do not know what they are missing is scary when you think about it, so take steps to extend your life by getting outside and exercising, doing what you can, when you can helps.

Fruits and vegetables are your friends. Seriously, though, eating 400g of fruit and vegetables a day is one of the best things you can possibly do for your body, because the sheer benefits to your immune system as well as just about every other part of you that runs is beyond measure. Fruits and vegetables are integral to the correct working of the human body, so if you want to change the way you feel and increase energy coursing through your system, take a moment in the produce aisle and think about a better, healthier future.

Relax. Organizing your time and figuring out ways to bust stress is very important, even more so when you are in the middle of dealing with health problems o stressful situations. More and more people every study are reporting that they have stress levels at work that they believe have made them ill. A little alone time, some light music, a nap even, is all that it takes to turn your world around and brighten up a day, so if you feel a cold coming on and you know its stress related, take a second and think about how you can relax your day.

Sleep more, better. Good sleep is something everyone deserves, including you. If you want to turn around the way you live in a snap, make a bedtime routine and stick to it. Healthy adults have been shown to have a sleep routine that consists of them sleeping 7 to 9 hours each night, so if you want to increase your overall health level literally overnight, get some good sleep and see how it can improve your sickness recovery time as well as your stress level.

Smoking is still bad for you. You have heard it before, but that makes it no less true now when we say that smoking has been shown to correlate with increases in heart disease and stroke as well as many different types of cancer. Quitting smoking changes lives, not only yours, but all the people who will interact with you in the future. So many relationships, various job interviews or first impressions are ruined by a cigarette smell or its effects on your body. If you want to live a healthier life and you do not know how to get there, start here.

Check your sexual health. Weirder things have happened than a monogamous person getting an STI (sexually transmitted Infection), so do not take it badly when we say that everyone should get their sexual health tested occasionally. This is a simple and easy fix to many lifelong illnesses that can affect your children or your ability to have them in the first place. Getting tested and treated are easier than ever, so head on over and make sure you are the healthy specimen you thought you were.

Lumps are bad. The last thing you can do to improve your lifestyle is simple and easy, but more effective than anything else on this list: go get yourself cancer screened. It is simple and quick and covered by almost every insurance company known to man, but it will be the difference between some people’s lives. Early detection means that it can and will be treated and taken care of quick, while waiting to get screened could mean that it is too late. Make sure you stay healthy today and go get screened.

Remember, there is no sure fire way for everyone to become the most healthy person they can be, but there is a sure fire way to make sure that everyone is at least on par. Follow the steps in whatever order you want, but please do follow them. You can be healthier than you are today, and it does not take a fortune to do so.

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This study had about 100,000 participants, both male and female, who were not obese, tracked for up to twenty years. These people, who were all in good health when the study was started, were then documented as they went through their years via their weight. What the study showed was that the weight did come on, but much slower than expected, coming in at an average of two pounds every four years.

The things that were truly surprising, however, were that there were foods that showed a high correlation with weight loss or weight gain. Potato chips, potatoes, unprocessed red meats, and processed meats all showed an increase in weight over time for their respective consumers, but vegetables, nuts, and fruits all showed a weight gain that was less than that of their counterparts at least, if not a fat loss over time.

The part that was not a surprise was that liquids high in calories showed an increase in weight as well, meaning that the alcoholic beverage consumers showed a higher weight gain than those who abstained, but not as high as those who had drinks sweetened with sugar often.

Lifestyle played a huge part as well, unsurprisingly. If you were more active, slept between 6 to 8 hours each night, and did not watch TV as much as some others, you were in the population of people closest to achieving anti aging. If you did not do these things, then fat loss was not something that you were necessarily very good at.

It does show that many of the things we look at every day are truly important for our health. With these findings in our retinue of knowledge now, you can make more informed decisions about how to live your life and try to get to healthier place all on your own.

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Carrying extra weight is something that most people nowadays do, but you shouldn’t think it is healthy or safe. Having the extra pounds can be risky, and these common questions point out just how risky it could be to keep around extra weight.

Why should men be concerned with Belly Fat?

The problem is that belly fat is not what you immediately think it is. It is divided into two parts, the subcutaneous layer of fat laying just under the skin, which is mostly harmless, but unsightly, and the layer of fat deep under the skin that is wrapped around your internal organs. The latter is called visceral fat, and that is where the real issues come into play. No matter what your actual weight, having excess fat in either of these areas can raise your risk of developing type 2 diabetes, serious issues such as colorectal cancer, dangerous sleep apnea, and even cardiovascular disease.

What role do age and genetics play in gaining and keeping belly fat?

They play a much smaller role then one would immediately think. Actually, the main source of belly fat has to do with your calorie balance. The best way to effectively combat this serious problem is through understanding how to maintain a balance between the calories you eat and those that you burn. Exercising too little and eating too much will lead into stored calories, while the opposite is also true.

Age as it advances does have a role, though, mostly because aging impacts the body’s ability to form and keep muscle. Losing muscle mass means that exercise is much less effective, which in turn can mean that maintaining weight can be harder with each passing year. Also, fat cells located in the arms or legs may stop storing fat entirely, meaning that any fat stored in the body will instead go to the belly and abdomen.

Genetics has a role as well, largely being able to indicate where on the scale from overweight to underweight you will be with an average amount of exercise and how your body will store fat in the first place.

Drinking too much – how is it related to belly fat?

The quintessential “beer belly” is something that is on every man’s mind as something they never want to have, so how do we avoid it? Studies have shown that drinking too much of any type of alcohol (with the possible exception of wine) leads to a big increase in the caloric intake of the men who do so, leading to an overall increase in the size of their belly and weight.

The verdict is that if you want to stay healthy and keep that trim figure, drink in moderation, keeping the high calorie counts of most alcoholic beverages out of your body.

How much is too much of this belly fat?

The simplest way to determine if you have an excess of belly fat is to measure it yourself using this simple procedure:

• Stand relaxed and with a simple tape measure, letting your stomach sit where it normally is. Take the tape measure and place it level around your waist, directly above your hip bones. If your belly is in the way, lay down for the measurement.
• Exhale fully and mark the measurement.

In men, anything greater than 102 cm, or 40 inches, is considered too much belly fat and may bring the possibilities for greater health problems much higher than normal.

Belly Fat – So, how do we lose it?

One typical misconception is that crunches or abdominal work outs will tone down belly fat, and although they will tone down the muscles there, it will be no more effective than any other workout, because the important part is balancing the caloric intake with the energy spent. Losing belly fat, however, is as simple as these easy steps:

• Make your daily routine include physical activity. It has been suggested that you take part in moderate activity, like a brisk walk, for 150 minutes a week at least, or vigorous aerobic activity, such as a good jog, for 75 minutes a week at least. Strength training exercise is also suggested to happen twice a week, but this is only to maintain the body. To lose belly fat, more is needed, and doubling these numbers will put your body in a good place of constant exercise.
• Find a good diet and stick to it. Make sure that you eat whole grains, fruits, and vegetables more than the non-plant-based foods out there, and use leaner sources of meat than you would normally. Take saturated fat out of your life almost in its entirety, instead opting for foods with a moderate amount of polyunsaturated or monounsaturated fats – like those found in fish and nuts – instead.
• Take a look at your portion sizes. One old trick that still works today, is to stop when you have finished half of your meal, wait ten to fifteen minutes before eating the other half. This will allow time for your food to settle, and you will be surprised just how not hungry you are at the end of those minutes. Take home the extra and count it a job well done.

Consult a doctor if you really want to lose weight, and remember, it is a slow process. Set a moderate goal of 2 pounds of fat loss each week, and remember that the day to day fluctuation in your weight between bowel movements and meals could be more than that amount. In the end, the amount better you will feel, the self esteem boost, and the health boost is worth it to any man willing to try.

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This is the Ten Minute A Day Guide to starting to have a healthy life. If you take ten minutes every day and did one of these things, your start on the path to a healthier you would be complete.

Water. Drinking more water than we ever thought we needed would lead to less headaches, less sicknesses, less migraines, and lighter periods for women. It also leads to less muscle pain after hard work, and a less stressful day due to the nature of the body needing water to work. It even helps relieve tension when speaking in tense situations, such as before a group, to a superior at work, or with a new date. Drink two times what you do now and see the documented and proven anti-aging effects happening.

Go for a walk. We spend much of our life just walking, and much of our lives are spent trying to get places quicker. However, we never take the time to practice walking. Why not practice this thing we do so often to get better at it? Teaching our muscles to do it better as well as keeping our heart healthy is, in all seriousness, one of the best things we can do for our own sanity and health.

Go spend time in nature. Oxygen is obviously important to us, but getting it straight from the source is one of the best things we can do for ourselves. Taking some of the impure elements out and taking in oxygen is a sure fire way to feel better and improve our health. Living in cities just is not good enough for the oxygen needs we have, so get out there and take in some pure oxygen.

Hug somebody. Even better, let someone hug you back. Hugging gives off good endorphins, resulting in the exact same chemical signal as lighting up a cigarette for the pleasure centers of our brain, and all without the addiction complications afterwards.

Have some fruit. A half cup of fruit like grapes and berries is enough for most days. The benefits are based in the disease fighting nature of phytonutrients like proanthocyanins and quercetin, both of which do wonders for the immune system in all kinds of ways, as well as increasing energy for your entire body with just a small bowl of food.

Have a big salad. Remember those phytonutrients? Guess what else has them! Salad is also one of the healthiest sources of iron, a very important nutrient, as well as all of the other benefits of salads. I could list off tons of benefits of salads, but odds are if you are reading this, you know them. Instead, I will point out that one of the best things about salad is that it is dirt cheap. Be healthy and thrifty!

Relax. Meditate if you know how or are inclined to. If you are not, just unplug from the technology, turn on some music, go for a walk (see above), or even just take a nice warm bath/shower. Relaxing the muscles, sensory organs, and body in general is a wonderful idea.

Breathe deeply as often as possible. Deep breathing is one of the cheapest and most effective measures to being able to prevent stress and reduce fatigue. It raises oxygen levels in the brain and blood stream, leading to clearer thinking and better decision making. It is a good idea.

Snack effectively on things like nuts, whole grain pita, hummus, or other filling yet healthy foods. This stabilizes you blood sugar levels, as well as eventually bringing balance to your weight almost by itself, due to the more constant action of your metabolism.

Drink fresh juice. The best juices are those made with green vegetables, but any fresh juice is better than no juice. Getting the juice into your system is one of the best ways to start increasing energy levels in your system.

Enjoy nature’s smells. Seriously, though, get your hippy on for just a few minutes each day and breathe deeply of nature, specifically flowers. There are a few reasons to do this, with the simplest being that flowers are natural aromatherapy, reducing stress and improving the quality of your day. Also, the individual molecules of scent that hit your nostrils cause the receptors to fire off signals telling your body to produce hormones that are opposite that of stress hormones. It may seem silly, but it does help.

Be grateful. Gratitude has been shown on an ever increasing amount of studies to be linked with happiness and personal well being. There is no better cure for a big head than a good old dose of gratitude, anyways.

Remove toxins from your home/workplace. Many different cleaners, dryer sheets, airborne scents, and various other common household items are toxins that have been shown to react badly with humans if exposed over long periods of time. If you need the item for a specific purpose, than replace it with a natural option.

Be nice. Acts of kindness have the power to change an entire day around, so go out of your way to give small things to people. This does not mean give beyond your means, but if it is within your power to make someone’s day better, why not? It could just make yours better as well.

Take a bath in Epsom salts. Remember that suggestion above to take a bath or shower to relax? This is an even better method. There is magnesium in Epsom Salts that helps your muscles relax, as well as there being a large amount of benefit to your immune system. If you ever want to reduce fatigue better and faster than you ever thought possible, this is the way.

Now that you know how, what will you do to make your day better today? How about tomorrow? This is the way to start on a path to healthy lifestyle, so if you can cross off every one of these after two weeks or so, you will know that you are healthier than before. It is worth it.

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