this one is for men! self-care for men has traditionally been a few tube socks, a bottle of whiskey, and a greasy takeaway. but there’s more to self-care than that (and it’s not just for women). self-care means taking time out of your day to focus on your mental, emotional and physical needs. that might mean taking some time out to meditate or doing yoga every morning before work. or maybe it’s eating well and getting enough sleep each night so you feel refreshed in the morning. the message here is simple: take some time out for yourself—and then go back at it with renewed vigor!
get enough sleep.
sleep is an often overlooked, but extremely important part of self-care. it's no secret that we all need at least 7-9 hours of sleep per night to function at our best. but how much sleep do you need? and what happens if you don't get enough? well, the answer to both questions is simple: not nearly enough! sleep deprivation can affect everything from your mood and productivity to your waistline and sex life. studies have shown that men who get less than 6 hours of shut-eye per night are more likely than those who get 8 hours or more to have a higher body mass index (BMI), be overweight or obese, as well as have a higher blood pressure level and cholesterol level—all of which could put them at risk for heart disease.
exercise regularly.
regular exercise is important for your health and well-being. it can help reduce anxiety, improve your mood, increase energy levels and strengthen your heart. if you're not used to exercising regularly, start with a simple activity like walking or jogging that works up a light sweat without jarring your joints. you'll know it's time to ease off if the knee pain or shin splints that result from overtraining become unbearable.
the amount of exercise you need varies based on age and individual fitness level: older adults may need as little as 30 minutes a day; younger adults should aim for at least one hour five times per week (150 minutes total). for maximum benefits from an aerobic workout, aim for 60–90 minutes of moderate-intensity physical activity each day; build up gradually so that you can maintain this level throughout life
eat (mostly) well.
the first step in eating well is to eat a balanced diet. this means including a variety of foods from the major food groups: fruits and vegetables, grains, dairy products, meats, and beans.
you should also consider your body’s need for essential nutrients like protein, vitamins, and minerals. to make sure you get enough of these good things in your meals you should try to eat at least five portions of fruit or vegetables every day. eating oily fish twice a week can also help keep your heart healthy by reducing blood pressure and lowering blood cholesterol levels.
to make sure that what you’re eating is good for you there are some simple rules: avoid processed foods as far as possible; avoid sugary drinks such as colas; avoid junk food (which includes fast food) and limit how much-saturated fat you eat each day – this includes animal fats such as butter or lard which are found in cakes and biscuits made with shortening rather than butter; check labels for an ingredients list when buying packaged goods so that there are no artificial sweeteners listed – if they are listed then avoid buying them because they contain harmful chemicals called excitotoxins which cause brain damage over time!
manage your stress.
stress is a normal part of life and it's important to acknowledge this. While stress can be managed and reduced, it's important to remember that there will always be some stress in your life. It is possible for you to feel less stressed, however—and this starts with focusing on what you can control.
you might think that the only thing you can control is yourself, but many things in your life are out of your hands. for example, when something bad happens at work or home and causes you to stress, try taking steps towards improving it (like talking with a co-worker or calling a family member) rather than dwelling on the situation itself. additionally, when facing an issue in which there isn't anything you can do right now but wait for someone else's decision or action (such as waiting for an insurance claim), focus on taking care of yourself until that time comes when change may occur after all!
Finally: if possible look into getting help from others!
take care of your mental health.
if you think about the things that make us feel good, they're usually related to our health and well-being. our friends and family are important too, but we can't always depend on them for help when we need it most. this is why self-care matters; it helps us look after our physical health as well as our mental well-being.
it's not just about having a clean house or making sure your clothes are ironed - self-care is about taking time for yourself every day so that you feel good about who you are, what you do, and where your life is going. it doesn't matter whether you're male or female: everyone needs self-care!
get enough sunlight and vitamin D3.
vitamin D3 is probably the most overlooked vitamin in terms of importance, but it's also one of the easiest to get. simply spend some time outside without sunscreen on a sunny day and you'll be set. unfortunately, many people don't get enough vitamin D3 because they're either not being exposed to enough sunlight or they use sunblock every day (which blocks UV rays from hitting your skin).
if you want to make sure that you're getting enough vitamin D3, there are two ways: 1) check with your doctor about taking a supplement; 2) look at this chart below for a general idea of what's considered "normal."
drink enough water.
drink at least eight glasses of water a day. if you are exercising, try to drink more water than that. water is essential for your overall health and well-being, especially if you're physically active in any way.
what's the right amount of water? well, it varies from person to person and depends on factors like age, gender, activity level, and climate zone (if you live in a hot place). generally speaking though, most people need about 3 liters (about 8 cups) of fluid per day so they can stay healthy.
that breaks down as follows:
- 1 liter (34 ounces) to replace what we lose by breathing
- another 1 liter for physical activity including sweating
when deciding how much water should count as one glassful or cupful take into account that different beverages contain different amounts of liquid; also some foods like fruits and vegetables contain large amounts of water along with their fiber content which makes them filling even though they don't have many calories per serving!
find time for friends and family.
it might sound like a no-brainer, but how often do you make time for people that love you? not only does having strong bonds with your loved ones help keep you grounded, but it also helps keep you healthy. studies have shown that social support is a key component of good health, and studies also show that men are especially prone to loneliness — so don't skimp on the hugs!
don't forget about all the other aspects of self-care either. if your job keeps you busy or if there's some other reason why it's difficult for you to see people regularly (such as long commutes), consider an online option instead — join an online community or find a friend through Facebook who lives far away and arrange a regular video chat to help stay connected while keeping in touch with each other's lives.
self-care is good for everyone, not just women.
as you're probably aware, self-care is often associated with women. But we believe that it's important for everyone to take time to focus on themselves and their mental health—men included.
self-care has been shown to have many positive benefits, including:
- feeling better about yourself can lead to higher confidence and more happiness
- increased productivity at work (because of increased energy and creativity)
- better mental health by reducing stress levels
and that’s a wrap! in this blog, we’ve discussed the importance of self-care and given you some tips on how to practice it. it’s never too late to start taking better care of yourself, so don’t wait another minute: get started today!
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