Fitness: Work Smarter Not

Gym work is obviously beneficial to your health. However, a balanced approach is essential. Men tend to focus on training already dominant muscles such as the pecs and the biceps — the results of which are often visually motivating. Overworking these areas, however, can cause rounding of the shoulders and hunching of the spine. This posture will increase your risk of shoulder and spinal injuries such as impingements, neck pain or even headaches. Poor posture can also increase stress. Stress causes tension in muscle groups including the traps and pecs as the body prepares for ‘fight or flight.’ The tension in these muscles then acts to further strengthen the stress response. If these muscles are already tight from excessive exercise, then the body is more primed for stress.

A consideration, for both men and women, is that if you use exercise as an escape from a stressful and busy lifestyle then including periods of rest and relaxation is important. Whilst exercise is hugely beneficial for health, exercise itself is a stressor, increasing circulating cortisol levels (aka ‘the stress hormone’). This is beneficial if you have regular periods of recovery allowing levels of circulating stress hormones to drop. Working in a highly stressful job and using hard exercise to switch off day after day without rest/recovery can, over a prolonged period of time, lead to stress overload or ‘burnout’ — a condition which is on the rise.

Exercise is essential, but consider working on different muscle groups, doing varied exercise types (including yoga, Pilates, swimming, etc), being conscious of your posture, and ensuring that you regularly give yourself time to switch off. That might be reading a book, meditation, or a calm walk on one of our beautiful beaches.

If you’re concerned about your posture, an injury from exercise, or would like advice, feel free to get in touch.

Low testosterone can be a problem for men of any age, and is becoming more common. Symptoms include decreased libido, energy, stamina, muscle mass, and strength. It is associated with an increase in tiredness, lethargy, lack of motivation, loss of initiative and self-confidence, and weight gain. How many men do you know that suffer with these symptoms?

Testosterone deficiency is epidemic. A recent study of over 7,000 men’s blood tests found that more than 80% had lower than optimal testosterone blood levels.

Many otherwise healthy men have low testosterone levels due to a combination of factors. These include lifestyle choices like excessive alcohol consumption and stress, obesity, smoking, and environmental toxins. Men with low serum total testosterone concentrations are at greater risk for death from any cancer, cardiovascular and respiratory disease.

To ensure testosterone levels remain balanced, there are four primary switches to consider. First, cortisol peaks during periods of stress can suppress testosterone production. Second, type 2 diabetes and obesity can cause high insulin levels which inhibit the body’s ability to produce testosterone. Third, excess oestrogen produced by fat cells in the tummy area can block testosterone production.

Finally, oxidative stress caused by free radicals and toxins can damage the cells responsible for producing testosterone. When it comes to testosterone, there is a lot of information online that can lead to confusion. Low testosterone should not be treated with a one-size-fits-all solution; it is important to seek the help of a qualified medical practitioner. Unsupervised testosterone replacement therapy could do more harm than good as it can have serious side effects if done without professional guidance. Instead, lifestyle improvements such as proper diet and exercise, combined with personalised treatment plans, are the best way to reverse testosterone deficiency.

Know anyone who might be interested in “switching on their testosterone”?

Share this information and encourage them to book a free consultation with a functional doctor.

Email: info@lanternclinic.com

Web: www.lanternclinic.com

Tel: 01983 685667

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