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There are certain health procedures that the majority of us undergo at some point or another. We all have to attend the dentist at least once a year and many of us will end up having some sort of filling, root canal, or extraction at some point down the line. We all also need to check in for eye tests and hearing tests. But there are certain treatments and procedures that are specific to men. We tend to talk about these less, but they are equally important as any other issue. So, let’s take a moment to look at a couple.

Vasectomies

If you’re sexually active, you should have considered contraception. We’re all familiar with condoms, but there are other options out there for men. You needn’t place the entire responsibility of contraception in your partner’s hands. You could always have a vasectomy carried out. There are generally two types of vasectomy that you can have – they are open vasectomies and closed vasectomies. Let’s take a moment to differentiate between the two.

  • Open Vasectomy – in an open the end of the vas deferens that is connected to the testicle is left open. This lets sperm escape into the intra-scrotal space. Because the end connecting to the prostate gland is then permanently closed, the sperm die and are reabsorbed into the body.
  • Closed Vasectomy – during a closed vasectomy, the two ends of the vas deferens are sealed. It’s as straightforward as that.

It’s important to think about various factors when it comes to having a vasectomy carried out. These could include information regarding potential reversal and vasectomy cost. It’s definitely not something to dive into with little thought, but it could be a viable option for you and your lifestyle!

Prostate Exams

It’s a sad fact that around one in every seven men will receive a diagnosis of prostate cancer within their lives. It’s surprising that such a common condition is so little spoken about! 

It’s absolutely essential that you attend prostate exams as recommended by your doctor. Attending an exam raises an opportunity to identify any early signs of this illness and can give you much better chances of overcoming the disease than if it is left undiagnosed for a period of time. First exams usually get booked in around the age of 50. If you’ve reached this age and haven’t had one yet, make sure to phone your surgery and make an appointment with your doctor. The screening itself takes place in a discreet and confidential environment. It’s painless and doesn’t take too long at all!

These are just two procedures that are unique to men. Sure, they might not be the most interesting thing to think about or schedule into your life, but they could prove extremely important. So, don’t be afraid to talk about them and make sure you give them significant consideration should they apply to you.

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When we’re busy it’s all too easy to reach for quick foods that are often lacking in the nutrients we all need. There’s no need to stress about that anymore, though, as you can eat healthily all week long as soon as you’ve got a plan. From avoiding high cholesterol foods to making a meal plan, here’s how to eat healthier when you have no time to cook.

Foods to avoid

Processed foods often come with high sugar, high salt and high fat content, so they are certainly best avoided. There are also plenty of high cholesterol foods to avoid, including butter, full fat cream and cheese, fatty meats, fried foods, packaged cakes, doughnuts and pastries. Now that we’ve covered the type of foods to avoid let’s look at how you can create a healthy meal plan to eat well throughout the week. 

How to make meal plan

The best way of eating healthily is to be organised and make a plan. The time you put in planning and prepping will be well worth it, and will often actually save you time in your busy schedule. So, with that said, let’s look at how you can put together a healthy meal plan. 

  • Audit your cupboards

The first step in making a meal plan is to get the products you need. That starts with checking what you have and then making a list of what you’re missing. A good rule of thumb to follow when putting together recipes is to go with a combination of complex carbohydrate, lean protein and healthy fats. Let that guide your shopping list. This could include:

  • Carbohydrate: couscous, brown rice, wholemeal pasta, wholegrain bread, quinoa.
  • Protein: chicken or turkey breast, lean beef or pork, fish, soya or other vegetarian option, beans, lentils.
  • Fats: Omega found in oily fish like tuna and mackerel, nuts and seeds, olive oil, avocados, eggs.
  • Think about what you like to eat

Eating healthily doesn’t mean eating flavourless food, so write down what you like to eat before making your shopping list. You’re far more likely to stick to a healthy diet if you’re enjoying it, so match up your shopping list to the foods you like – making sure you steer clear of processed foods wherever you can. 

  • Work your plan around your schedule

Check your diary to figure out how your week is looking before making a plan. Are you going to be out some nights? Are there days when you’re going to need to eat on the go? When will you be able to prepare meals? Once you’ve established that you can work out how much you need to do in advance. For example, making meals that you can pack in the fridge or freeze for later in the week for days when you’re really short on time.

  • Make double portions

Whether you’re prepping meals for the week at the weekends or one evening in the week, it’s a good plan to make extra. That way you’ll always have healthy leftovers in the fridge or freezer. Then, you can just grab and go, or reheat your nutritious meals when you need them.

  • Healthy snacks

Snacking is a big part of any healthy eating plan, just as long as you make good choices. Fresh fruit is a great option, along with seeds and nuts, protein bars, Greek yogurt and more. The key is to plump for highly nutritious snacks that’ll stave off hunger for a few hours, rather than the short-lived insulin spike you’ll get from sugary snacks.

When time is short, planning becomes vital, and if you’re well prepared there’s no reason you can’t follow a highly nutritious diet. Follow these key steps to ensure you’re eating healthily every day!

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Everyone has their own version of ultimate fitness, but that doesn’t mean that everyone knows where to start with achieving that vision. We all make promises to ourselves that we’re going to get fitter and better, but saying we’re going to do something and actually doing it are very different things. You don’t have to become a part of that statistic of people who say something and never follow through.

Deciding to take control of your health is a big deal, and joining the gym is one of the things that you can do to take care of it. Let’s take a look at five reasons that you should join the gym today.

The Health Benefits

It’s an obvious reason, isn’t it? The gym is good for your heart health and your fitness levels. During exercise, we do more for our hearts and lungs that anyone thinks, and regular exercise is always going to be good for you. Make sure that you buy the right membership for you, whether that’s a membership that includes classes or just the gym, and then you have to go and buy the proper gym wear, such as Fujin Baselayer Shorts. It’s all about the moveability and breathability of your clothing so you can manage your movements. You need the right gym clothes so that “not having something to wear” stops being an excuse!

The Equipment Access

You can pound the pavement daily on the run, but running can get boring outside after a while, and not everyone likes to run in the cold. So, you need something to attract you to the gym, and the access to equipment is most attractive! You’ll have cardio machines, strength machines and weights before you to use as you see fit!

The Community

So many people make new friends when they join gym classes. It’s an excellent way to be social and meet like-minded people who are there for fitness reasons. You’ll meet people who – just like you – may feel awkward and out of place there in the gym. Connecting to others can help you on your road to fitness, too!

The Energy

The more you attend the gym, the better your energy levels become. Your mood will improve, the happy endorphins that you release will make you feel amazing, and there’s nothing better than that “post-workout” feeling. Imagine having that daily?!

The Motivation

As you start to feel more energised and happier when you attend the gym, you’ll also begin to feel more motivated to participate. You will either love to exercise, or you’ll need to be dragged there, and the side effects of attending the gym are falling in love with it. You’ll have so many good reasons to keep going, so don’t wait to feel like signing up – just do it!

Going to the gym is going to be a new feature in your life, but if you’re paying for it, you’re more likely to use the gym. Don’t be afraid to take that first step today!

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There are just some sports that are tougher on you than others and whether you’re happier strolling around a fairway or in the thick of a scrum, as we get older our bodies feel the knocks more and more. That easy swing to hole nine now leads to some sharp pain in your side, while what was once a tackle you could brush off becomes a full scale assault.

That doesn’t mean you have to give up doing the sports you love it just means you have to look after yourself better off the pitch as well as on it. In this blog we take a look at how you can support your body as you age and carry on doing the sports that make you feel great.

Think Outside The Box

You might have your favourite, go-to exercise but as you get older your body might need a little more TLC and some exercises that fall outside your usual routine.

If bending down to pull your football socks on is a workout in itself, then why not give Pilates a try. It can help you feel looser, stretch tight muscles and strengthen your core, all of which are vital for maintaining flexibility and strength.

If you’re feeling particularly brave then head down to a Pilates class but if it’s something you’d rather try in the comfort of your own living room, then hit up YouTube for some Pilates videos.

Hit The Weights

Even if you prefer your sport quite gentle, there is always room in your life for some strength training. If you’re a runner starting to feel the effects of pounding away on pavement all those years then some weight-based exercises to strengthen the muscles around your knee can go a long way in making running feel easier again and staving off more injury. If you do have a recurring niggle like runner’s knee, then it’s always a good idea to get a physiotherapy appointment and have a professional check you over. They will also be able to help you with injury-specific exercises and stretching to alleviate the problem.

Staying injury-free and keeping your body in tip-top shape gets more of a challenge as we age but that doesn’t mean we shouldn’t push ourselves to take on new challenges. Quite the opposite, our fit and healthy bodies are capable of taking on something new and fresh with gusto, whether that’s stretching it out at Pilates or beginning a weight training programme that helps build body mass little by little.

Do something different, but do something that supports your body and helps iron out those weaknesses that may have built up over the years. Consider changing up your diet, even just a little to complete the bigger picture and start pulling personal bests out of the bag.

See where your next fitness challenge is going to take you and start building up your strength and endurance to put in great performances today and a healthier future tomorrow.

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The thing about working out is that to carry on doing it the long term, you really need to find something fun that you enjoy doing. Of course, that sounds easy, but with all the options out there but actually narrowing it down to something that gives you a great workout and that is enjoyable; can be tough. Luckily, to help you on your quest you will find some suggestions below. Keep reading to find out what they are.

Rugby

Rugby is a sport that can provide an excellent workout that requires fast aerobic activity, and manoeuvrability, balance, and skill. It can be gratifying as well because you have the element of competition, and that camaraderie with your team while you are on the pitch.

Of course, many guys are put off this sport because of its aggressive reputation, and high risk of permanent injury. Something that can not just stop you from playing a single game, but also put pay to any physical exercise for a long time, as you recover.

The good news here, however, is that not all form of rugby are created equal. In fact, with versions like tag rugby, something that you can find out more about at https://corktagrugby.ie, you get all the fun of the game without any physical tackles, significantly reducing the risk of injury. It’s also a form of rugby that is well suited to beginners because it offers a greater chance of possession and scoring, which can really amp up the fun factor during a game.

Gym

Now, many people see the gym as not fun at all, but I really think it’s all down to how you do your workouts. Of course, if you head over there and so the same dreary routine day after day, things won’t be that exciting, but what you need to remember is that there are so many different classes, machines, and routines that you can do in even the smallest gym.

To that end, if you are finding that the gym is boring you, why not spice things up a bit by taking a P90x class, or picking a new piece of equipment to use. In fact, if all else fails, you can even treat yourself to some good headphones and catch up on your favourite boxes set as you work out. After all, that is an easy way of having fun and getting a great workout at the same time.

Skipping

Many people think that skipping is for little girls, but there is one other group of people that are associated with this type of activity as well, and that’s boxers! In face skipping or jumping rope, as it shall be known by from this point on, is a great way to increase agility and get one of the most intensive workouts out there is in a short space of time. A topic you can read more about at https://underdogboxing.ie.

However, the best thing about jumping rope is that it can be so enjoyable, with all sort of tricks and special moves to learn. Of course, you will have to put the work in to get good at these, but for a person that loves to see quick results, jumping rope can be one of the most fun exercise regimes out there.

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You may exercise every day, eat your greens, and drink plenty of water, but that doesn’t mean that you’re the healthiest version of yourself that you can be. Every single thing that you do throughout the day is an opportunity to do good for your mind and body or ruin the progress that you’ve made. This means that, even if you’re especially health conscious, you could still be doing some damage. With that in mind, here are six health mistakes that you don’t want to make.

Hitting The Snooze Button

We all know that too little sleep can negatively impact our physical and mental health. However, that doesn’t mean that you should sleep in every morning either. Hitting your snooze button, rather than getting up on time, can affect your sleep cycle, leaving you feeling even more tired than you usually would. Because of this, you should sleep and wake up the same time each day.

Using Devices All Day

Technology has taken over the world in the past decade or two, to the point where it’s no longer possible to go anywhere without seeing a screen of some kind. What many don’t realise is the harm that it can do. Whether it be a phone, television, or another device, spending too much time with tech can make it harder to sleep and put you at risk of serious health issues.

Carrying A Heavy Bag

From the moment we start school, we become used to lugging around large bags stuffed with everything we might need for the day ahead. Unfortunately, carrying something this heavy around with you can lead to all sorts of health issues, from minor backache to arthritis. To prevent this, you should switch to a smaller bag containing only the absolute essentials.

Drinking More Than Recommended

The government gives you alcohol guidelines for a very good reason – Drinking any more than recommended can be really harmful and put you at serious risk. If you’re struggling to limit your drinking, then you may need to speak to a professional, who could recommend an alcohol rehab centre. Don’t think that you can save up your units, as binge drinking has even worse effects.

Neglecting To Wear Sunscreen

Summer may be a while off yet, but you should still wear sunscreen every time you leave the house. Even on the darkest and coldest of days, the sun’s rays can damage your skin. Without the protection of sunscreen, you could develop skin cancer as a result. At the very least, you should ensure that you wear an SPF primer, BB cream, or foundation every day.

Ignoring Symptoms You Shouldn’t

Although you needn’t visit the doctor for every cough or headache, you certainly shouldn’t ignore all of the symptoms you have either. Strange moles, lumps, and bumps may not seem like anything to worry about, but they can be a sign of a serious illness. If you think that anything could be wrong, it’s always better to be safe and book an appointment with your doctor.

To stay in tip-top condition, make sure that you avoid the health mistakes above.

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You can see them out of your window. Those people adorned in purple tracksuits (other colours are available) , Fitbits strapped around their wrists, water bottles to hand, running past your home with grit and determination. You watch, admire their slim physiques, and wish you could have bodies like theirs. You then go back to that bowl of crisps comfortably nestled on your lap, that glass of beer by your side, and whatever it is you are watching on the television. You like the idea of a healthier lifestyle, but darn it, for you, it is too much effort!

But here’s the thing. While getting into shape does take some effort, you don’t necessarily need to run a mile a day, go to the gym, or make massive lifestyle changes. If you are on the… shall we say… lazier side, there are some simple things you can do to get in better shape.

Enrol yourself onto a weight-loss program. We are telling you to do this because you will be given guided advice. Especially if you need that kick up the proverbial backside, registering with Skinny Revolution or similar will give you a course of action to improve the way you look and feel. But don’t expect endurance obstacle courses or crash diets, as such programs are tailored to your needs and at your pace. With 15-minute exercise routines and healthy meals delivered to your door (check the previous link), you won’t have to exert yourself too much in your effort to get into shape.

Take part in fun activities. Many people give up on the idea of exercise because they see it as a chore. Running, going to the gym, and lifting weights doesn’t appeal to all of us. But there are all kinds of activities to get into that are suited for the couch potatoes among us. Getting outside into your garden is useful, as according to this article, gardening is good for toning your body and burning your calories. There are also games you can play, from motion-controlled sports and dance games for anybody still in possession of a Nintendo console or the Xbox-Kinect, to VR-fitness games for anybody in possession of the latest tech. And you might also go for a gentle bike ride around the park, walk your dog, dance in your living room, play frisbee with your kids, as other examples of fun but fitness-beneficial activities.

Work out in your living room. To get into shape, you don’t even need to leave your house. While you watch those exhausted joggers battling the elements indoors, you could be taking part in one of these exercises you can do from your sofa, or watching your television from the relative comfort of an exercise bike. You might also get yourself an exercise mat, and practice your press-ups and sit-ups on the floor, or put on your music playlist and rock your body to your favourite tunes. Pace yourself, starting slowly, and then exert yourself into longer and more intensive routines when you feel ready to do so.

You need to get fit; it’s a no-brainer! If your lifestyle does resemble that of a couch potato, follow the suggestions we have given you in this article. You won’t need to break too much of a sweat, and you will start to look and feel better than you might do at the moment. Let us know what you think, and share any further ideas you might have with us.

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As the new year is still pretty young, there is plenty of time to be able to improve the way you approach the year. We all have new year’s resolutions, but sometimes those are difficult to stick to. One of the biggest things that you need to think about this year is keeping fitter and getting healthier. There are a lot of ways in which you can achieve this, and it is so important for the future moving forward.

Make sure you do as much as you can to prioritise this year and focus on improving your health and well-being. The healthier you are, the happier you will be, and this certainly bodes well for the future. You need to think about the different aspects of health and fitness, and the sorts of hacks that you can follow that are going to help you to become a better you in 2019.

Take Supplements

It is important that you do as much as you can to improve your health by taking supplements. Now, these work best when they are combined with exercise and the right sort of diet, and this is something you need to keep in mind. There are plenty of different supplements you need to consider when it comes to your health. Monster Supplements are amazing supplements that can really make a big difference to your overall health and can significantly boost your diet in the process as well.

Hire a Personal Trainer

If you are serious about getting fitter, the best place to start is by hiring a personal trainer. This is something that you can utilise to help you improve your health and fitness as much as possible. There are so many things that can play a role in helping you to develop a better fitness regimen. But, sometimes you need that extra push and level of motivation, and this is why it is important to hire a personal trainer. They will be able to develop the right kind of schedule for you, as well as keeping you motivated and inspired for the future. A personal trainer can go a long way towards helping you increase your fitness levels without going to the gym, and can get you into much better shape as a result.

Cut Out the Junk Food

Do as much as possible to improve your diet and the things you put into your body. There are a lot of things that you can add to your diet to boost your health in the long run. If you can maintain a much more healthy diet, this is going to improve all facets of your life as a result. You have to be clear about the fact that your diet directly impacts you moving forward, and contributes a lot to your health and the way you feel each day. This is why you need to do as much as possible to help yourself feel better in the long run. Make sure you cut out the junk food and focus on keeping your diet balanced and healthy.

There are so many things that you need to keep in mind and get right when you think about what you can do to get healthier. Health hacks are important, and they represent a wonderful way of making sure you are looked after as much as possible. You have to make sure you focus on what you can do to improve the way you live your life, and the choices you make regarding your health.

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Since it’s already a good bit into the New Year, you might be thinking that it’s too late to start setting New Year’s resolutions for yourself, however, the truth is it’s never too late to start making changes that will benefit you when it comes to your health and wellness, so in this post we’re going to share with you some of the simple lifestyle changes that you can make that will make a big difference in your life, not just in your health overall, but when it comes to things like your mindset as well.

Eat right:

The food we eat either has the power to make us sick or it has the power to heal us,  and the problem nowadays is that so many people are leading such busy lives that they often make the wrong choices when it comes to food, and although there is no one perfect diet for everyone, we should be more aware of the choices available versus the ones we’re making when it comes to food.

So, if you can start adopting healthy eating habits and cut down on things like fast foods, convenience foods, and processed foods, then you’re going to notice a dramatic shift in how you feel overall, from everything like better sleeping habits, increased energy levels, better mood and just overall good health.

Start exercising:

Exercise is a crucial part of overall health, but this doesn’t mean that you have to be in the gym lifting weights everyday or running in a marathon.

It simply means that you need to be moving your body a little bit each day and making simple changes that you can build into habits over time, such as instead of driving to work in the Mazda MX-5 then you could consider cycling or even taking public transport a few days per week. This will make a big difference and allow you to get some exercise in on your way to work without spending extra time on having to go to the gym.

Get enough sleep:

Most people are getting nowhere near the amount of sleep needed to maintain a healthy lifestyle and a positive mind, so instead of trying to burn the candle at both ends, then it’s time to really get serious about your sleeping patterns by going to bed earlier in the evening or simply switching off the things that may be causing you to have a less restful sleep.

Surround yourself with positive people:

This is not something that most people consider to be good for their health, but if you think about it, why would you want to surround yourself with people who constantly complain about everything and bring down the mood through their negative energy?

Being positive doesn’t mean being unrealistically happy or unrealistic about life, it’s simply about choosing to see the good in situations and being grateful for what currently is, so instead of hanging around with those who are constantly bringing you down then, look to surround yourself with positive people who inspire you, uplift you and just watch the changes in your life.

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January and February are always months of the year where we are all super motivated to get healthy and get rid of the weight we put on over the festive period. However sometimes it can be hard to change our old habits and often we fall back into the same patterns as swiftly as we let them go. Here are some simple small ways to keep yourself healthy today which you can bring into your routine each and every day.

Filter water

Water is hugely important when you are trying to be more healthy and the first thing you will want to do in the new year is get yourself a litre water bottle and make sure to have two of these every single day. Aside from this though you can take your water drinking to the next lovely and use a portable water filter bottle to filter your water. The reason we filter water is to get rid of any minerals and salt inside which might have an adverse effect on our body. Be sure to always filter your water and carry this around for a healthy day.

Add lemon to your drink

One way to change up your morning routine and make your gut extremely happy is to swap your plain cold water for warm lemon water. Lemons have lots of amazing properties such as vitamin C, citric acid and minerals which keep the body clean and happy. If you drink a glass of lemon water first thing in the morning it will cleanse your body and kick start your metabolism for the day too. It is a great thing to drink and you can add lemon to your tea, juice and water throughout the day.

Snack on nuts, not sweets

The main place that many of us trip up with our healthy eating is when we are at work and we need a snack. Instead of always getting up to go to the vending machine, think about instead getting some nuts and fruit to eat. You can buy nuts and dried fruit anywhere, however an effective idea would be to use the pick and mix function at Holland And Barrett’s. Here you can pick out the nuts you enjoy, some seeds and dried fruits to snack on during your working day to stop you teaching for chocolate.

Pack your own lunch

It is super important when you are trying to be healthier this year that you don’t let yourself be tempted by cheat meals at lunchtime. If you work in a city centre the lure of a burger or wrap can be almost too much to handle, but if you want to lose some weight and be more confident you need to pack your own food. Be sure to pack your sandwich full of dense greens, add some fruit and a good source of protein. Making a packed lunch doesn’t take that long and it can be a game changer for your body to keep you lean.

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