Best 10 Tips For Men’s Sexual Health

All Me Want To Be Healthy, And In Many Cases, They Try And Take Care Of Themselves By Watching What They Eat, Getting Exercise On A Regular Basis, And Managing The Stress In Their Lives. But Many Men Are Unaware That They Can Also Take Care Of Their Sexual Health And Prevent Problems Before They Occur.

Here Are 10 Tips For Men To Keep In Mind For Maximum Sexual Health:

• Eat A Healthy Diet – Many Men Are Surprised To Learn That What They Eat Can Affect Their Sexual Performance, But It Does. By Eating Healthy Foods That Are Rich In Nutrients And Low In Fats, You Will Keep Your “Sexual” System In Good Working Order. Strive For Plenty Of Fruits And Vegetables, Lean Cuts Of Meat, Whole Grains And Low-Fat Milk.
• Get Regular Exercise – Men Who Live A “Couch Potato” Lifestyle May Soon Find Themselves With Sexual Problems. By “Getting Up And Moving” You Will Be Taking An Active Role In Maintaining Your Sexual Health. Check With Your Physician, And Then Start A Program Of Regular Exercise That Includes Walking, Cycling, Tennis Or Whatever You Find Enjoyable.
• Stop Smoking – Many Doctors Agree That Smoking Can Be A Major Cause Of Sexual Dysfunction In Men. Studies Have Found That A Major Of Men Who Suffer From Ed Are Smokers, And That Smoking Can Also Reduce Sperm Count And Quality. Smoking Damages The Small Arteries That Feed Blood To The Penis, Making It Difficult At Times To Maintain An Erection.
• Reduce Your Alcohol Intake – While You May Enjoy The Buzz You Feel When You Drink Alcoholic Beverages, You Are Putting Yourself At Risk For Ed. Alcohol May Make You Feel Sexier By Lowering Inhibitions, But It Also Reduces Libido, Causes Erection Problems, And Often Times Impairs The Ability To Have An Orgasm.
• Learn To Manage Stress In Your Life – Stress Can Leave You Feeling Exhausted, Worried, Uptight And Very Nervous, And Can Also Lead To Sexual Problems As Well. If You Allow Stress To Manage Your Life, Instead Of The Other Way Around, Your Life Will Soon Feel As If It Is Out Of Control. Learn Stress Management Techniques, Find Ways To Handle Anger And Sadness, And You Will Be Doing Your Part To Maintain Your Sexual Health (And Your Sanity).
• Do Kegel Exercises – Usually Associated With Women, Kegel Exercises Can Increase Sexual Enjoyment In Men As Well. Kegels Are A Way To Strengthen The Muscles That Connect The Base Of The Penis With The Tailbone. These Muscles Act To Control The Flow Of Fluids Through The Urethra, So By Learning How To Control Them, You Can Delay Ejaculation To Heighten Your Orgasm. To Learn How These Muscles Feel, Try Stopping The Flow Of Urine The Next Time You Urinate. These Are The Muscles You Need To Tighten, So To Do Kegels, Just Squeeze The Muscles, Hold Them For A Few Seconds, And Then Relax Them. By Contracting These Muscles, You Gradually Build Up Their Strength, And Your Pleasure.
• Use Lubricants – As Men Grow Older, They Often Experience A Gradual Loss Of Sensitivity In Their Penis. Lubricants Can Help Men With This Problem To Gain A Freer Range Of Motion, And Increase Sexual Enjoyment.
• Have A Yearly Check-Up With Your Doctor – It Is No Secret That Men Do Not Like Going To The Doctor, But If You Want To Maintain Your Overall (And Sexual) Health, You Should Make Sure That You Have A Physical At Least Once A Year.
• Avoid Illegal Substances – Unfortunately, Some Men Will Take Illegal Drugs To Get High, Thinking That It Will Enhance Their Sexual Experience. But It Most Cases, It Has The Opposite Effect. If You Want To Avoid Ed, Then Avoid Illegal Substances.
• Maintain A Positive Attitude – Medical Studies Prove That Men Who Have A Positive Attitude Towards Life Also Enjoy A Problem Free Sex Life As Well. So, Adjust Your Attitude To A Positive One, And Enjoy The Benefits!

Top 10 Tips For Men’s ( Daily Routine )

When It Comes To Health Care, We Men Are Like Ostriches. We Bury Our Heads In The Sand. We Are Much Less Likely Than Women To Visit Our Doctors Regularly, Take Symptoms Seriously And Live A Healthful Lifestyle. Maybe That’S One Reason Why Women Have A Seven-Year Average Survival Advantage On Us!

Yet It’S Obviously Important That Men Of All Ages Become More Proactive About Their Health. And An Easy Way To Start Is To Follow These 10 Basic Steps To Maintaining Health And Vitality.

1. Eliminate “White Foods” From Your Diet. White Flour, White Sugar And Other Processed Foods Are Not Only Devoid Of Vitamins And Minerals, But They’Ve Also Been Stripped Of Their Natural Fibre. As A Result, They Rapidly Drive Up Blood Sugar Levels, Which Contributes To Weight Gain, Diabetes And A Host Of Other Health Problems. Avoid Breads And Baked Goods Made With White Flour, Sugar-Laden Sodas And Snack Foods. Instead, Focus On Eating Fibre-Rich Fruits, Vegetables, Legumes And Whole Grains.

2. Stay Away From Dangerous Trans Fats. While It’S Important To Reduce Your Overall Fat Intake, It’S Even More Important To Watch The Types Of Fat You Eat. Deep-Fried Foods And Anything Made With Hydrogenated Oils (Margarine, Peanut Butter, Shortening, Store-Bought Pastries And Cookies) Contain Trans Fats That Raise Your Risk Of Heart Disease. Eat Only Healthful Fats, Such As Olive Oil And The Omega-3 Oils Found In Salmon And Other Cold-Water Fish, Which Actually Protect Against Heart Disease.

3. Take A Potent Daily Multivitamin And Mineral Supplement. Although There Is No Substitute For A Good Diet, I Am Convinced That For Optimal Nutrition, You Need To Take A High-Potency Multivitamin And Mineral Supplement. Even If You Are Eating Right, It’S Unlikely That Your Food Contains All The Nutrients You Need. Poor Soil Quality, Storage, Processing And Cooking Deplete Our Food Of Vitamins And Minerals. Taking A High Quality Daily Supplement Is “Health Insurance” Against Possible Deficiencies.

4. Include Weight Training In Your Exercise Routine. Aerobic Exercise Is Great For Cardiovascular Conditioning, But It’S Vastly Inferior To Weight Training In Attacking The “Flab Factor.” Recent Research Has Shown That As Little As Once-Weekly Resistance Exercise Can Improve Muscle Strength. Even The Busiest Or Laziest Among Us Can Find The Time And Energy For That. Join A Gym, Consult A Personal Trainer Or Ask An Experienced Friend To Show You The Ropes.

5. Maintain Your Optimal Weight. Current Statistics Suggest That Half Of Us Are Losing The Battle Of The Bulge, But Maintaining A Healthy Weight Is One Of The Best Things You Can Do For Yourself. You’Ll Look Better, Feel Better And Reduce Your Risk Of Heart Disease, Diabetes, Hypertension And Other Major Killers. I Know This Is Easier Said Than Done, But If You Just Follow The Four Steps Above, You’Ll Be Well On Your Way.

6. Drink Alcohol Only In Moderation. You’Ve Probably Heard Of The “French Paradox,” And That Drinking Wine Protects Against Heart Disease. Repeated Studies Have Shown That Drinking Moderate Amounts Of Alcohol (All Kinds) Protects Not Only Against Heart Disease, But Also Lowers Risk Of Death From All Causes. Remember That Moderation Is Key. While One To Two Drinks A Day Are Protective, Excess Alcohol Consumption Is Devastating To Health. And For Some, One Drink Is Too Many.

7. Protect Your Prostate. Around The Age Of 40, The Prostate Gland Begins A Growth Spurt That Results In Symptoms Such As Frequent Nighttime Urination. The Good News Is That This Condition, Known As Benign Prostatic Hyperplasia, Can Be Prevented Or Reversed By Taking Extracts Of Two Herbs: Saw Palmetto (Serenoa Repens) And Pygeum (Pygeum Africanum). Dozens Of Studies Have Shown That These Herbs Work In Improving Urinary Flow Without Adverse Side-Effects. Suggested Doses Are 160 To 320 Milligrams Of Saw Palmetto And 40 To 80 Mg Of Pygeum Daily.

8. Reduce Your Risk Of Prostate Cancer. Experts Estimate That 80 Per Cent Of All Cancers Can Be Prevented By Making Healthy Lifestyle Choices. Avoid Saturated And Trans Fats, Which May Fuel Prostate Cancer Growth, And Incorporate Protective Foods, Such As Soy, Green Tea And Tomatoes, Into Your Diet. Soy Contains Isoflavones With Specific Anti-Cancer Activity. Green Tea Is Rich In Polyphenols That Inhibit The Formation Of Cancer-Causing Compounds And Block The Growth Of Prostate Cancer Cells. And Tomatoes, Particularly Cooked Tomato Products, Are An Excellent Source Of Lycopene, Which Is Linked To A Reduced Risk Of Prostate Cancer. In Addition, Make Sure Your Daily Nutritional Supplement Contains High Doses Of The Antioxidant Selenium (200 Micrograms) And Vitamin E (800 Iu), Which Have Been Shown To Dramatically Lower The Risk Of Prostate Cancer.

9. Maintain Vigorous Sexual Function. Most Cases Of Erectile Dysfunction (Impotence) Have A Physical Cause: You’Re Just Not Getting Enough Blood To The Area In Question. To Improve Overall Circulation, Follow The Diet, Exercise And Supplement Recommendations Above. If You’Re Taking Drugs, Review Them With Your Doctor, As Many Can Worsen Erectile Function And Impair Libido. Smoking Also Significantly Impairs Erectile Function. Several Herbs Have Been Shown To Improve Sexual Function. Ginkgo Biloba Increases Blood Flow To The Penis, And Panax Ginseng, Oats, Horny Goat Weed, Maca And Seroctin Improve Libido.

10. Maintain Close Relationships. Another Thing Women Seem To Do Better Than Men Is Maintain Close Relationships. Make A Point To Strengthen Ties With Your Family And Friends. Volunteer Work, Religious Ties, Even Pets–Anything That Keeps You Involved With Others–Reduces Stress And Enhances Health.

Take Charge Of Your Health By Incorporating These 10 Steps Into Your Life. The Rewards Of Optimal Health And Well-Being Will Be Well Worth Your Efforts.

Men’S Longevity “To Do” List

Eliminate “White Foods” From Your Diet.
Stay Away From Dangerous Trans Fats.
Take A Daily Vitamin-Mineral Supplement.
Incorporate Weight Training In Your Exercise Routine.
Maintain Your Optimal Weight.
Drink Alcohol Only In Moderation.
Protect Your Prostate.
Reduce Your Risk Of Prostate Cancer.
Maintain Vigorous Sexual Function.
Maintain Close Relationships.

Basic Health Tips For Men

Men Are Different From Women In All Kinds Of Ways — Including Their Nutritional Needs. Just As Women Need Particular Nutrients During Pregnancy Or For Protection From Breast Cancer, Men Need Nutrients That Can Help Them Maintain Muscle Mass, Prevent Prostate Cancer, And More.

Many Foods That Tend To Be Favorites Among Men Are Not The Best Choices For Good Health. Yet A Healthy Diet And Regular Physical Activity Can Help Prevent Heart Disease And Cancer, The No. 1 And No. 2 Killers For Men Over 35. They Can Also Enhance Performance, From The Board Room To The Bedroom.

Christine Gerbstadt, Md, Rd, Notes That Any Food That Is Good For The Cardiovascular System Is Also Good For Erectile Function In Men.

“Nutrients That Are Good For The Heart Improve Circulation To All Parts Of The Body, And These Same Nutrients Provide A Layer Of Protection Against Cancer And Other Chronic Diseases,” Says Gerbstadt, A Florida-Based Physician And Spokesperson For The American Dietetic Association.

Quality Nutrients Are Also Critical For Maintaining Immune Function And Preventing Bone Loss, Muscle Loss, And Oxidative Damage From The Environment, Of Course, Any One (Or 10) Foods Can’t Do The Job Alone. An Overall Healthy Lifestyle, Which Also Includes Not Smoking And Getting Regular Physical Activity, Is What’s Really Important For Health, Say The Experts.

“It Is Not About One Single Food Or Even A Handful Of Foods. What Is More Important Is The Pattern Of Regularly Consuming A Diet Rich In A Variety Of Essential Nutrients,” Says Joy Bauer, Ms, Rd, Author Of Joy Bauer’s Food Cures And Today Show Nutrition Expert.

Still, Adding Nutrient-Rich Super Foods To The Diet, As Well As Taking A Daily Multivitamin Designed Exclusively For Men (For Nutritional Insurance), Can Give Men’s Nutrition A Boost, Says Dave Grotto, Rd, An American Dietetic Association Spokesman.

With The Help Of The Experts, Webmd Came Up With This List Of 10 Disease-Fighting Foods That Can Be A Good Start To Improving Health:

Food For Men No. 1: Oysters

Could There Be Something To The Legend That Oysters Are The Food Of Love? Well, It’s True That Just A Few Oysters Each Day Will Deliver A Full Day’s Supply Of The Antioxidant Mineral Zinc. Zinc Is Involved In Hundreds Of Body Processes, From Producing Dna To Repairing Cells.

“Research Shows That Adequate Zinc May Protect Against Cellular Damage That Leads To Prostate Cancer,” Says Grotto. “Sexual Functioning Of The Male Reproductive System, Including Increased Sperm Counts, Is Also Enhanced With Zinc.”

You Can Also Get Your Daily Recommended Dose Of 11 Milligrams A Day By Eating Other Shellfish, Lean Beef, Lean Pork, Or Legumes.

Food For Men No. 2: Bananas

Bananas Are A Great Portable Source Of Quick Energy And Are Rich In Potassium, Which Is Needed To Regulate Nerves, Heartbeat And, Especially, Blood Pressure. Diets Rich In Potassium And Magnesium (Which Is Also Found In Bananas) Can Reduce The Risk Of Stroke.

As A Super Source Of Vitamin B-6, Bananas Can Also Aid Your Immune System, Help Form Red Blood Cells, Ensure A Well-Functioning Nervous System, And Assist Protein Metabolism. So Enjoy A Banana Each Day, At Breakfast On Your Whole Grain-Cereal Or Before Your Workout At The Gym.

Not A Banana Fan? Orange Juice, Milk, Tomato Products, And Beans Are Other Good Sources Of Dietary Potassium.

Food For Men No. 3: Fatty Fish

No List Of Superfoods Would Be Complete Without The Healthy Fat, Omega-3 Fatty Acids. These Polyunsaturated Fats Are The Preferred Form Of Fats In Your Diet For Many Reasons. They Can Benefit The Heart, Circulation, And Immune System And Reduce The Risk For Prostate Cancer, Among Other Things.

“Omega-3 Fatty Acids Are Potent Anti-Inflammatory Foods That Can Help Lower Triglyceride [Blood Fat] Levels, Reduce Aches And Pains In Athletes, And Offer Relief With Certain Kinds Of Arthritis,” Says Bauer.

Fatty Fish (Salmon, Sardines, Tuna, Mackerel, Herring) Are The Richest Sources Of Omega-3 Fatty Acids. In Fact The American Heart Association Recommends That Everyone Eat Fish Twice Weekly.

You Can Also Get Omega-3S In Plant-Based Foods, Like Flaxseed, Walnuts, Soy, Canola Oil, And Fortified Products Such As Eggs. But There Are Other Good Reasons To Eat Fish.

“Fatty Fish Are Also A Good Source Of Vitamin D, A Nutrient That Tends To Be Deficient In Our Diets And [Which] In Adequate Supply Can Help Prevent Cancer, Type 2 Diabetes, High Blood Pressure And Bone Disease,” Says Bauer.

Food For Men No. 4: Broccoli

While Virtually All Vegetables Deserve A Place On The Superfoods List, Cruciferous Vegetables Like Broccoli Are Helpful In The Prevention Of Heart Disease And Cancer. It’s Loaded With Vitamin C, Beta-Carotene, Potassium, And A Phytochemical Called Sulphoraphane, Which Has Strong Anticancer (Prostate And Colon) Properties.

A Recent Harvard Study Found That Participants Who Had Five Servings A Week Of Cruciferious Vegetables Were Half As Likely As Others To Develop Bladder Cancer, A Cancer That Affects Two To Three Times As Many Men As Women. This Super-Nutritious Green Vegetable May Also Help Lower Levels Of Homocycteine, An Amino Acid Associated With Increased Risk Of Heart Disease And Stroke.

Don’t Care For Broccoli? Go For Other Cruciferous Choices Like Cabbage, Bok Choy, Shredded Broccoli Slaw, Cabbage, Cauliflower, Or Brussels Sprouts.

And Did You Ever Wonder Where The Term “Cruciferous” Originates? “It Is Not Because They Are Crunchy Vegetables, But When The Buds From This Group Of Vegetables Sprouts, Their Leaves Form A Cross Like A Crucifix,” Explains Denver Dietitian Mary Lee Chin, Ms, Rd.

Food For Men No. 5: Brazil Nuts

These Large Nuts From Brazil Are Packed With Magnesium And Selenium, Powerful Antioxidants That May Help Prevent Heart Disease And Cancer And Protect Prostate Health. (Bauer, However, Notes That The Studies Showing Reduction In Cancer Have Been Primarily In People Whose Diets Were Deficient In Selenium, Not In Those Who Were Already Getting Enough.)

Selenium Also Helps Lower Ldl Or “Bad” Cholesterol And Reduces The Incidence Of Blood Clots And Heart Disease.

Grotto Recommends Adults Get 55 Micrograms Of Selenium Daily From Brazil Nuts, Dry-Roasted Nuts, Turkey, Tuna, Or Shellfish. Indeed, You Can Get Your Daily Dose Of Selenium In Just One Brazil Nut. In Fact, Bauer Cautions Limiting Yourself To No More Than Two Brazil Nuts Per Day Because “They Are So Loaded And Concentrated With Selenium That You Don’t Want To Overdose.”

Food For Men No. 6: Whole Grains

Most Men Get Enough Carbs In Their Diets, But They Tend To Be The Wrong Kind, Experts Say.

“A Diet Rich In Whole Grains Provides Fiber, Vitamins, Minerals – All The Co-Factors For Heart Health, Building Muscles, And Keeping Waistlines Small,” Says Gerbstadt.

She Suggests Trying Whole Grain Pasta Or Quinoa, A Trendy, Not-So-Whole-Grain-Tasting Grain That’s Rich In Lutein For Prostate Health.

Oatmeal And Barley Are Rich In Soluble Fiber, Full Of B Vitamins That Can Help Lower Ldl Or “Bad” Cholesterol, And Are Also Good For The Prostate. Suzanne Farrell, Rd, Recommends Getting 10-25 Grams Of Soluble Fiber A Day From Oatmeal Or Other Sources Of Soluble Fiber Like Apples, Pears, And Beans.

When Buying Grain Products, Look For Those Whose Labels Say They Have At Least 3-5 G Fiber Per Serving.

To Avoid Digestive Problems, Increase Your Fiber Intake Gradually, And Don’t Forget To Drink Plenty Of Water.

Food For Men No. 7: Plant Stanols

Stanols Are Naturally Occurring Substances In Fruits And Vegetables That Have Been Shown To Lower Mildly Elevated Blood Cholesterol Levels. Manufacturers Are Now Adding Concentrated Versions Of Them To Products Like Margarine, Yogurt, Orange Juice, And Granola Bars.

“Men Should Regularly Include A Total Of 2 Grams Of Plant Stanols, Taken In Two Doses With Meals, To Help Inhibit Absorption Of Cholesterol In The Intestine,” Says Farrell.

She Suggests Having 2-3 Teaspoons Of Plant Stanol Spreads Such As Benecol, Or 16 Ounces Of Stanol-Fortified Orange Juice Per Day. Plant Stanols Can Safely Be Used With Cholesterol Lowering Medication.

Food For Men No 8: Soybeans

Soy Is Rich In Isoflavones, Which Protect Prostate Health And Have Been Shown To Lower Prostate Cancer Risk, Says Gerbstadt.

And “According To A Recent Study, Eating 25 Grams Or About 1 Ounce Of Soy Protein A Day Can Help Decrease Cholesterol,” Farrell Says.

The Fda Has Approved A Health Claim For Food Labels That Says Having 25 Grams Of Soy Protein Per Day, As Part Of A Diet Low In Saturated Fat And Cholesterol, Can Help Reduce The Risk Of Heart Disease.

Try To Eat A Few Servings A Day Of Soy Products, Such As Soy Nuts, Soy Milk, Soy Cheese, Veggie Burgers, Tofu, Or Edamame.

Food For Men No 9: Berries Or Cherries

The Violet, Blue, And Red Colors In All Kinds Of Berries And Cherries Are Responsible For The Healthy Properties Of These Fruits. These Little Jewels Are Chock-Full Of The Health-Protecting Flavonoid, Anthocyanin.

“Berries Contain Over 4,000 Different Compounds That Have Antioxidant Properties Beyond Vitamin C, So Make Sure You Include These Delicious And Low-Calorie Fruits To Help Meet Your 5+ Servings Of Fruits Each Day,” Says Gerbstadt.

Adding Berries To The Diet May Even Help Slow The Decline In Brain Function That Can Occur With Aging.

“Large Studies Show The More Produce You Eat The Better, But Specifically Berries (Blackberries, Blueberries, Strawberries, Raspberries, Cranberries, And Cherries) Can Enhance Brain Function And Keep Your Brain Healthy,” Says Bauer.

Food For Men No 10: Red-Orange Vegetables

Vitamin C And Beta-Carotene Are Antioxidants That Help Preserve Healthy Skin Cells And Prevent Oxidation From The Sun.

“Vitamin C Is Involved In Collagen Production,” Says Bauer. “Beta-Carotene Converts To The Active Form Of Vitamin A, Which Helps To Repair Epithelial Or Skin Cells.”

She Recommends Getting These Nutrients From Red Bell Peppers (Just One Has 300% Of The Recommended Daily Value For Vitamin C), Carrots, Pumpkin, Or Sweet Potatoes.

But For That Matter, Just About Any Vegetable Should Be On The List Of Top Foods For Men (And Women). Dark, Leafy Greens And Any Nutrient-Rich Vegetable Can Help Reduce The Risk Of Enlarged Prostates, According To A Recent Study In The American Journal Of Clinical Nutrition.

Men Whose Diets Are High In Nutrients Found In Vegetables — Like Vitamin C, Beta-Carotene, And Potassium – Were Found To Be Less Likely To Develop Benign Prostatic Hyperplasia (Bph), Or Enlarged Prostate.