Men’s Health in Lincoln, NE – 2018
Attention guys – what are you doing to take care of yourselves? Are there things you’re currently doing to improve your health? What have you made a part of your routine or a priority to stay in good health? While these answers will vary for each individual, they probably involve nutrition, regular physical activity, and regular visits to a physician and dentist, as well as perhaps an optometrist, audiologist, chiropractor, massage therapist, counselor, or other specialized care providers. Much more common today, perhaps you’re even trying out some holistic approaches or that cool new cutting-edge thing that has just been introduced.
From diet and exercise to sleep habits, work-related aspects of wellness, and an outlet for stress relief among other things, self-care is important but is still all-too-often overlooked or not as much of a priority in our lives as it should be. We’ve come a long way from “rub some dirt on it” or the typical male aversion to any type of medical office, thank goodness. But there’s still plenty of room for improvement for most of us. We’ve got a few suggestions for you to consider, courtesy of our local experts!
Maintaining a healthy weight, body composition, and getting the proper nutrients and recommended daily intake levels will make all the difference in your health, short-term and long-term. Truly, what you put into your body and staying active alone comes with a host of health benefits.
“When you get the excess weight off your body, it’s a package deal that includes lower blood pressure, lower risk of diabetes, and reduced risk of heart disease,” says Jethro Hopkins with Physicians WEIGHT LOSS Centers. “Our physician-supervised weight loss programs help our clients build muscle while losing weight, which is a very important step in dieting.
In addition to our six core programs, LipoGenics has been popular with our male clients who are working towards weight loss goals, have lost a significant amount of weight, or who want to address a specific problem area. It’s a non-invasive, targeted treatment we offer at Physicians WEIGHT LOSS Centers that tones the body and tightens the skin. Much like spa services, clients enjoy 30 minutes of rest and relaxation during a treatment session in addition to the impressive results, which are evident with as little as one treatment in some cases. Since this treatment breaks up fat stores, utilizing the lymphatic system to flush it out of your body, within 24 hours to get the best results you’ll be drinking a lot of water and doing at least 30 minutes of high-intensity cardio with the goal of sweating as much as possible. So it actually motivates people to engage in several different behaviors that are good for their health.
Finally, we recently added the AM/PM Fat Burning & Appetite Suppressing Weight Control Patches™ and have had great results and feedback on those in just a short amount of time. These are great because all you have to do is remember to put a patch on in the morning and at night; it’s as simple as that. The specialized formula in the AM Patch helps promote weight loss with ingredients that target fat burning, increased energy, and enhanced metabolism during your most active hours while helping you keep hunger at bay all day long. The specialized formula in the PM Patch helps promote weight loss with a focus on evening appetite suppression, reducing cravings and snacking, and helping you wind down to rest. And when you finally close your eyes to sleep, the special ingredients support continued fat burning and metabolism all night long. Other benefits of the ingredients in these patches include better quality of sleep by regulating your circadian rhythm, stabilized mood, improved focus and cognitive function, bone strength, heart health, regulated insulin levels, and it even has anti-aging properties.
The point of all this is that good health equals better quality of life. Furthermore, we all have family and friends who depend on us, and it’s also important for men to be good role models for the younger generation in terms of adopting a healthy way of life. This starts with achieving a balance of proper diet, regular exercise that takes into account muscle development, and last but not least, making better choices in life to stay healthy in a world that’s increasingly more toxic.”
When it comes to exercise, some people stick to what they really like to do – running, hitting the gym, cycling, CrossFit, playing recreational sports – while others are always looking for ways to shake it up and keep things interesting.
Even what seems like just your typical workout can have significant benefits beyond what’s commonly associated with that particular activity. Take cycling, for example.
“Bicycling Magazine published an article March 9, 2018 researchers from King’s College in London shows that the simple act of riding a bicycle can reverse muscle decline and keep the immune system strong,” says Dana Stefanidis with Wheelie Good Bike Shop. “The researchers analyzed muscle properties related to aerobic function and explosive muscle power. They found that, compared to sedentary populations, the cyclists showed less age-related muscle deterioration. That is, at the tissue level, muscle mass and strength stayed intact.
A second study turned the researchers’ attention to the immune system, which can also decline as you age. Specifically, your thymus—the part of your body that produces white blood cells—begins to shrink. It then produces fewer cells, meaning your body gradually loses the ability to protect itself against disease. This trend has primarily been observed in inactive populations, so the researchers wanted to see whether regular cycling could help prevent it. Blood samples from the same group of cyclists were compared with blood samples from 75 older sedentary adults (aged 57-80) and 55 younger sedentary adults (aged 20-36). They found that while cycling didn’t protect against every single measure of immune-system decline, the cyclists had white blood cell levels comparable to those of the younger control group—meaning that their immune systems were acting ‘younger.’
These studies are only two of many that demonstrate how physical activity like cycling can slow the aging process. One 2017 study found that high-intensity interval cycling increased mitochondrial capacity—a big deal when it comes to aging, as the decline of these organelles leads to the onset of age-related disease.
Another study from last year found that regular vigorous exercise protected telomere length. Shortened telomeres are what cause cell death—i.e., aging—and those who exercised saved themselves up to 9 years of cellular deterioration.”
As cycling enthusiasts and experts in this area, one thing in particular that Wheelie Good Bike Shop can assist with is assessing obstacles and finding solutions to remedy those. Stefanidis explains, “A common barrier is the seat/saddle on the bicycle being uncomfortable. We have a Digital Sitbone Device (DSD) that measures the distance between the ischial tuberosities (sit bones). This measurement can help us easily determine the proper sizing for a seat/saddle. It takes the guesswork out a proper-fitting seat. When a person is properly supported using their skeletal system versus soft tissue, the comfort level for a seat/saddle is greatly increased. The process is very simple and quick.
Another common concern is getting a flat tire. Basic maintenance in general can be another barrier to consistent riding, and it has been addressed on a model we offer. The Alibi from Specialized Bicycle Components has a solid tire that rides like a pneumatic. It requires no air and it will never go flat. Bring on the thorns, glass or potholes! You’ll never be stranded riding the Alibi. It’s ready to go wherever and whenever you are.
There are a many new technologies available to make riding enjoyable. Yet another example are pedal assist bikes, which are growing in popularity. We have the Tesla of bicycles in the Como model, which will actually get better the longer the owner has it due to updates in technology and software to extend range and efficiency.”
In conclusion, he emphasizes, “Cycling is proving to be easier on the joints and body while helping to extend the quality and longevity of a person’s life. It also helps with balance, which is key as we age. And what better way is there to feel like a kid again than when on a bike? Want to feel less stress, have a clearer mind, better reflexes – cycling enhances all of those things and much more. It’s never too late to start!”
Alternatively or along with your favorites, with the steady introduction of new fitness concepts, if you aren’t enjoying or getting results from what you’re doing currently, why not give something new a try?
When it comes to exercise, according to Jeff Madsen with Right Foot Forward Fitness, these are the three things men should know:
- You don’t need a large volume of exercise…you need intensity.
- You don’t need to look at carbs as the enemy…you need quality carbs from quality food sources.
- You don’t need to be bored stiff while exercising…try lots of different exercises with multiple time domains – have fun with it!
Particularly for those in the audience who aren’t looking or feeling as youthful now as they once did, he notes, “A Mayo Clinic study published in March of 2017 in Cell Metabolism showed that intense exercise actually helped ‘correct’ the decline associated with aging in the cellular health of muscles. Dr. Sreekumaran Nair, a professor of medicine and an endocrinologist at the Mayo Clinic and the study’s senior author stated, ‘In fact, older people’s cells responded in some ways more robustly to intense exercise than the cells of the young did’ — suggesting, he says, that it is never too late to benefit from exercise. It’s incredibly exciting to realize that exercise isn’t just about how we look on the outside; it affects us down to the cellular level!
This is our passion at Right Foot Forward Fitness…helping people recapture their health and vitality! Right Foot Forward’s varied high-intensity exercises keep men engaged and also helps to combat the signs of aging. More importantly, it gives them more stamina and energy to pursue the things they’re passionate about. We also offer accountability in the area of diet and food and we support that with recipes, samples, and a food diary if it’s desired. We can come alongside a member and provide as much or as little structure and support as he needs and wants.”
It is human nature that how we look impacts how we feel, though. There’s a powerful connection that dates back as far as the very first civilizations. If there’s something about your appearance bothers you, chances are addressing it will benefit you in other ways than just boosting your confidence, too.
For men, some common issues that cause a negative body image are excess weight, hair loss, and hormone imbalance. The solutions to any of these can be found at JMISKO surgical design md.
Brianna Kuebler with JMISKO surgical design | md goes a little more in-depth on each:
Hair Restoration: “Whether you are in early stages of hair loss and need prevention options or in later stages that require a hair restoration, Dr. Justin Misko, M.D. has over a decade of experience in hair restoration and hair loss management. From prescriptions to topical hair loss products, to the most advanced robotic tool on the market for hair restoration, we are experts at every option and for every budget.”
Hormone Replacement Therapy: “As we age it becomes more difficult for our bodies to produce appropriate levels of hormones — this can cause unwanted symptoms that affect everyday life. We have a hormone expert that specializes in Bio-Identical Hormone Replacement Therapy (BHRT) to relieve symptoms of andropause for men.”
Weight Loss Solutions: “Our weight loss expert specializes in programs for weight loss and weight loss management. The programs are designed to not only lose weight but to keep it off. There are many different options we offer for weight loss, including appetite suppressants, supplements, B12 injections and specialized weight loss programs.”
Delving deeper into hair restoration, she explains, “So long are the days of hair plugs. We are currently the only facility in Nebraska that offers the robotic hair restoration option. With the evolution of technology and equipment, more options have become available for quicker, more natural-looking results. The variety of options gives our patients multiple different routes to go.
If you are considering making an investment in a hair transplant, be aware that experience truly matters. Not only does experience matter, but options and results matter equally. We offer a variety of options for hair restoration — just because the ARTAS robotic hair transplant option is best-suited for one patient, does not mean that it is for another. The only way to know which options are best for you is to schedule a hair consultation with Dr. Justin Misko, M.D. His decade of experience will ensure you get it right the first time. You cannot put a price tag on happiness and confidence.
Finally, it’s important to know that you are not alone. If you are feeling embarrassed, unsure or inadequate because of hair loss, at JMISKO there ARE options. Whether you are in your early 20s and noticing premature thinning/balding hair or you’re in your late 50s — we treat every case with the same quality and care. We have treated young, old, and everyone in between. If hair loss is hindering your personal or professional life, we encourage you to schedule a consultation and find out the options you have.”
Kuebler also makes note of one of their offerings that is a relatively newer concept to most people, stem cell therapy.
“Stem cell therapy utilizes cutting-edge techniques and harnesses the power of the patient’s own stem cells to naturally heal areas of discomfort or pain. The simple, 45-minute procedure can relieve pain, promote healing and may be a viable option to surgery. We have seen an avid golfer come in thinking there was no way he’d ever swing a golf club again. One treatment and six months later, he has played multiple times, pain-free.
Over the past decade, the medical field has benefited tremendously from stem cell research. These scientific findings have given way to the new, exciting field of Regenerative Medicine. We believe stem cell therapy is the future of medicine and excited to provide this progressive, ahead-of-the-curve treatment option to our patients.”
In closing, Kuebler notes, “Anyone who is interested in a consultation for hair restoration, hormone replacement, weight loss, or stem cell therapy, please call (402) 484-5144 or visit jmisko.com for more information.”
As a matter of fact, there are a lot of new things to explore out there that could potentially be life-changing. A couple more excellent examples are floatation therapy and cryotherapy.
“In a recently published short-term study, The Laureate Institute for Brain Research (LIBR) announced last month that in a sample group of 50 participants with anxiety and/or depression, all 50 participants found immediate relief using Floatation-REST (Reduced Environmental Stimulation Therapy),” says Levi Wertz with Lost in Float. “This is huge! It is rare when testing new antianxiety or antidepressant drugs to see 100% positive results. Now, to be clear, this is not a cure. There is no data as to how long the effects last, however, the fact is everyone found relief. Larger sample groups and long-term effects still need to be studied.
Here’s an excerpt from the official study: ‘On the day of testing, most participants were acutely anxious and depressed, with average scores in the clinical range of severity… In the primary outcome measure… significant reductions were observed in state anxiety, stress, muscle tension, pain, depression, and negative affect. There was also substantial improvement in mood characterized by increases in serenity, relaxation, happiness, positive affect, overall well-being, energy levels, and feeling refreshed, content and peaceful.’
While there are a plethora of benefits, one of the most important things floatation therapy provides is silence. Silence from the constant demands and stresses from the outside world. Silence from external judgments of others and the questions about whether you are the man society states you should be. Are you a good enough father? Are you a good enough husband? Are you strong enough? Confident enough? Competent to solve the problems you’re expected to solve? We believe it’s very important to just stop once in a while and become present with where you are at this very moment and not where you or anyone else thinks you should be.
Silencing the mind is as key to health and wellness as anything you can do. Think about it from a standpoint of sleep, that’s right, sleep. Sleep is one of the most important things you can do and yet most of us do it poorly. We have been living behind a false narrative stating a productive lifestyle is all about doing more and not less. In turn, taking time to silence the mind through floating or meditation or taking a chance to sleep in has become viewed as lazy or counterproductive when in fact it’s just the opposite. According to neuroscience, humans are the only animal that deliberately deprives themselves of sleep for no apparent reason. According to Matthew Walker, director of the Center for Human Sleep Science at the University of California, ‘Underslept employees tend to create fewer novel solutions to problems, they’re less productive in their work and they take on easier challenges at work.’ Operating on short sleep — anything less than seven hours — impairs a host of brain and bodily functions, said Walker, who is also a professor of neuroscience and psychology. It increases your risk for heart attack, cancer and stroke, compromises your immune system and makes you emotionally irrational, less charismatic and more prone to lying. It’s anecdotal at this point; however, almost everyone reports better sleep after a float session! In short, ‘Do Less, Better!’
Besides the mental break from society, you will be enjoying, you will also be enjoying a break from gravity as you will be virtually weightless for an hour. Your back, knees, neck and every other joint will thank you.
Cryotherapy, on the other hand, is guaranteed to help mitigate the chronic pain and fatigue years of manly behavior has had on your body. Just 3 minutes in a cryotherapy session and you will feel like you just had a shot of cortisol and a cup of happy all in one.”
As you can see from the wide variety of offerings we’ve showcased here in just a few short pages, there’s so much out there to help you achieve optimal health and wellness. With that being the case, it’s encouraging to think that there’s a solution out there just waiting for you to find it, or the thing you’re missing that would make your life so much more enjoyable healthwise. Cheers to your continued enjoyment of healthy and happy lives, gentlemen readers!