HIS HEALTH ROADMAP

HIS HEALTH
ROADMAP

Your annual couple’s health plan may check for major issues but it’s the minor daily irritants that can bring him down more often. We speak to fitness and nutrition experts to give you a heads-up on how you can tackle some of these subtle male health issues with the right combination of food and exercise. By Joyoti Mahanta

1 SPEED BUMP
STRANGE APPETITES

Loss of appetite or the opposite, bingeing, is a sign of a sluggish metabolism. Sedentary lifestyles can make the metabolism drop, as can skipping meals. Experts say that by snacking on the right foods, those that are low in sugar but rich in protein, you can keep your internal engine purring along.

Food fix: Snack on a slice of hard or semi-hard cheese a couple of times a day. Cheese has seven to eight g of protein per slice and contains no sugar, so it won’t spike blood sugar levels, and, thus, helps keep the body’s fat furnace stoked. Every two hours snack on healthy fillers like nuts, fruits, freshly cut salads and coconut water. Green tea every few hours is also great. Its antioxidant powers and natural chemical polyphenol provide anti-inflammatory and anti-carcinogenic benefits.

Fitness mantra: When it comes to fitness, the common vicious cycle is: lose muscle lose strength lose metabolism. No matter how hectic the work life is, it’s important to get 30 to 60 minutes of cardio exercise every day. Exercise tones up muscles, revives strength and improves the metabolic rate. Cardio exercises like skipping, running, walking, working on the elliptical trainer, cycling, swimming, aerobics or kickboxing are some of the options that can offer a little more bang for your buck.

2 SPEED BUMP
DEAD WEIGHT IN THE GYM

As men turn 30, their testosterone levels take a hit. As a result, it takes longer for the muscles to return to full potential after workouts, and the strength of bones and the muscles decreases.

Food fix: It’s necessary to fuel the body with the right nutrients and at the right time. To provide enough energy, 55 to 65 per cent of the daily calories should be from carbohydrates and proteins. This helps with the repair of the daily wear-and-tear of muscles. The general protein requirement is about eight g per kg of body weight per day. This could be higher for athletes and body builders. Essential fats are also important. Besides, micronutrients, vitamins and minerals are also important. Include good doses ofbroccoli and bell peppers in the diet. Thesetwo superfoods are rich in vitamins C and E, nutrients that fight free radicals—the miscreants that slow the repair of exercise induced muscle damage and hamper recovery. Avoid junk food and add a good amount of veggies and sprouts to the diet.

Fitness mantra: Strength training for 20 to 30 minutes every day will help re-build lost muscle tone and strength. It’s important to find out the reason behind the poor progress in the gym. Lifting heavy weights on the first day or week of the workout can do a lot of damage. To re-build, start slow. In fact, at this stage, it is more important to execute an exercise correctly with proper form. This will avoid any potential injuries and also provide a good base for working the right muscles. It is essential to stay hydrated. Muscles are made of approximately 75 per cent water and it’s important to keep them hydrated by drinking water before, during and after the workout. Also, seven to eight hours of sleep is essential. Rest muscles for 48 hours before using them again.

gym

Get tested: Check D3 levels because vitamin D is essential for strong bones. It helps the body extract and use calcium from the diet. Often referred to as the sunshine vitamin, vitamin D is produced by the body when the skin is exposed to sunlight. If you shun the sun, suffer from milk allergies, or adhere to a strict vegan diet, you may be at risk for vitamin D deficiency. It is also occurs naturally in foods, such as fish, fish liver oils, egg yolks and fortified dairy and grain products.

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LIFTING HEAVY WEIGHTS ON THE FIRST DAY OR WEEK OF THE WORKOUT CAN DO A LOT OF DAMAGE. AT THIS STAGE, IT IS MORE IMPORTANT TO EXECUTE AN EXERCISE CORRECTLY WITH PROPER FORM TO AVOID POTENTIAL INJURIES.

3 SPEED BUMP
BUSINESS LUNCH BELLY

Dining out means extra-large portions and this will lead to, well, a jumbo gut. Eating right is a lifestyle choice that’s possible when one chooses wisely from the menu and controls portions. Avoid fried food and cheese-laden
pasta or pizza.

Food fix: It’s necessary to fuel the body with the right nutrients and at the right time. To provide enough energy, 55 to 65 per cent of the daily calories should be from carbohydrates and proteins. This helps with the repair of the daily wear-and-tear of muscles. The general protein requirement is about eight g per kg of body weight per day. This could be higher for athletes and body builders. Essential fats are also important. Besides, micronutrients, vitamins and minerals are also important. Include good doses ofbroccoli and bell peppers in the diet. Thesetwo superfoods are rich in vitamins C and E, nutrients that fight free radicals—the miscreants that slow the repair of exercise induced muscle damage and hamper recovery. Avoid junk food and add a good amount of veggies and sprouts to the diet.

Fitness mantra: Strength training for 20 to 30 minutes every day will help re-build lost muscle tone and strength. It’s important to find out the reason behind the poor progress in the gym. Lifting heavy weights on the first day or week of the workout can do a lot of damage. To re-build, start slow. In fact, at this stage, it is more important to execute an exercise correctly with proper form. This will avoid any potential injuries and also provide a good base for working the right muscles. It is essential to stay hydrated. Muscles are made of approximately 75 per cent water and it’s important to keep them hydrated by drinking water before, during and after the workout. Also, seven to eight hours of sleep is essential. Rest muscles for 48 hours before using them again.

4 SPEED BUMP
THE WORKAHOLIC’S CURSE

Though it’s important to love what you do and be passionate about it, it’s wise to draw the line. So don’t let the long hours at the desk eat into healthy eating habits.

Food fix: A hectic work schedule is no excuse for skipping meals. Maintain meal timings, drink plenty of water and keep the immunity up with vitamin C and multi-vitamin supplements. Stock up that office cupboard with healthy and smart snacking options for in-between meals— packets of cheese, milk, a container of dry fruits and sachets of green tea. Chickpeas are a great source of protein. Even if you’re having an emergency microwave meal, choose one with chickpeas in the ingredients.

Fitness mantra: That cup of Starbucks coffee may elevate his mood and help alertness at work temporarily, but nothing beats exercise. Studies have proved that people who exercise at least 30 minutes daily are more productive at work than those who don’t. Exercise also helps de-stress and bring about a work-life balance. Try power yoga as it provides for a killer workout,and also enables you to clear your mind. Running too is a great cardiovascular workout. No matter what form of exercise you pick, take at least 5 to 10 minutes to stretch before and after your workout to prevent injuries.

Get tested: Check B12 levels as this deficiency is a silent epidemic with serious consequences. The body needs this vitamin to produce red blood cells that carry oxygen through the body. Meat, eggs, milk andcheese are good sources.

STUDIES HAVE PROVED THAT PEOPLE WHO EXERCISE AT LEAST 30 MINUTES DAILY ARE MORE PRODUCTIVE AT WORK THAN THOSE WHO DON’T.

EXPERT PANEL

NAINI SETALVAD

Obesity, lifestyle and disease
consultant, Mumbai

SHALINI BHARGAVA

Fitness expert and founder and director
of JG’s Fitness Centre, Mumbai

SUMAN AGARWAL

Nutritionist, fitness expert, food guru and
owner of Selfcare, Mumbai

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