Men's Physical and Psychological Health
Men should also pay attention to health. It's not just about a balanced diet to prevent the "three highs" (high blood pressure, high blood sugar, and high cholesterol), but also about exercise, sexual health, and mental well-being. Below are a few studies on different aspects of men's health.
Men's Exercise: Middle-Aged Men Significantly Prevent Chronic Diseases by Jumping Rope
Many people see jumping rope as a children's game. In fact, as an aerobic exercise, jumping rope not only strengthens the cardiovascular, respiratory, and nervous systems, but it is also very effective against many common chronic diseases in middle-aged people, such as arthritis, obesity, hypertension, and insomnia. Some people underestimate jumping rope, but it is actually a rather intense exercise that should be done according to one's ability. I remember when I first started, I was very enthusiastic and jumped for 5 minutes straight, not feeling anything at the time. The next day, my leg and back muscles started to ache.
While jumping rope, you can perform a "speech test." If you can't speak continuously and are out of breath, it's a signal from your body that you've overdone it, and you should slow down. Beginners should decide on the number of jumps based on their age. Generally, it is most appropriate for people over 20 to jump 110-130 times per minute; for those over 30, 90-100 times per minute; for those over 40, 80-90 times; and for those over 50, 70-80 times per minute is most advisable. When jumping rope, it's best to wear comfortable soft-soled athletic shoes to prevent joint injuries from impact. Also, when starting out, you can use a light rope and, as you get more skilled, you can try more variations.
I designed my own "progressive jump rope plan." At first, I just jumped in place for 1 minute; after 5 days, I could jump continuously for 3 minutes; after two months, I could jump for 10 minutes straight; and after half a year, I could do "sets" (e.g., 5 sets of 3 minutes each) daily until I could jump continuously for half an hour. Don't underestimate this; jumping for half an hour is equivalent to the workout of a 90-minute jog, which is already a standard aerobic exercise.
Men's Diet: Skipping Breakfast Can Make You Irritable
Skipping breakfast worsens men's mood and visuospatial memory, while women do not show such significant changes. To test the impact of breakfast on students, Dr. Müller's research group observed 104 students aged 13-20. Half of the students ate a standardized breakfast, while the other half skipped it. Subsequently, both groups underwent cognitive and emotional tests. A week later, the group that had eaten breakfast no longer did so and was tested, while the group that had skipped breakfast started eating and was tested.
Dr. Müller said that whether or not one eats breakfast has little impact on students' ability to concentrate, but the male students reported that after eating breakfast, their mood was better and their memory improved; when they skipped breakfast, their memory was poor and their tempers worsened. Breakfast may be beneficial to the body in certain ways, such as providing the energy and nutrients the brain needs to synthesize neurotransmitters (chemicals that transmit nerve impulses). Proteins, carbohydrates, and fats from breakfast meats can also affect mood.
Men's Fertility: Several Occupational Habits Reduce Fertility
"Now, the number of male infertility patients in the IT industry has significantly increased. Although there are no specific statistics, we can draw a preliminary conclusion from routine patient visits," said an expert. Most men working in the IT industry have these "occupational habits": getting up early and sitting in front of a computer for 8-10 hours for work, then sitting in front of a computer or TV for several more hours at home; they don't have time to drink water or use the restroom during work; they often stay up late and are exposed to computers for at least 8 hours a day. This lifestyle often leaves men in a state of prolonged sitting, holding in urine, and exposure to radiation, which increases local temperature in the testicles and can easily lead to prostatitis and impaired sperm production.
The testicles can produce sperm effectively only at a temperature 2°C to 4°C lower than the abdominal cavity. Prolonged sitting affects the scrotum's ability to dissipate heat, leading to an increase in scrotal temperature, which in turn impacts sperm production. Furthermore, long-term exposure to the electronic radiation from computers, TVs, and other devices can affect the testicles' ability to produce sperm.
Currently, although the relationship between prostatitis and fertility has not been fully elucidated, when prostatitis occurs, it can lead to changes in the secretory function of the prostate gland, thereby affecting the quantity and composition of semen and interfering with the survival and motility of sperm. A decrease in the activity of enzymes in prostatic fluid can increase semen viscosity and prolong the time it takes for semen to liquefy. The presence of inflammation can also lower the pH value of semen, produce anti-sperm antibodies, and lead to sperm death. For men in the IT industry, prolonged sitting compresses the prostate, leading to poor drainage and buildup of prostatic fluid. Holding in urine increases pressure in the urethra, which can easily cause urine to flow back into the prostate. Drinking little water concentrates urine and increases the time it is stored, making infection more likely. These are all contributing factors to prostatitis.
At the same time, men in the IT industry often prioritize their careers before starting a family, delaying childbirth until after their 30s. Research shows that men's fertility naturally declines after the age of 35, causing these men to join the ranks of those with infertility.
Men's Mental Health: Staying Away from the "Gray" Mental Illness
Professor Herb of the University of California, USA, found that middle-aged men are prone to a syndrome that is not exactly the same as menopause. Its characteristics are sudden changes in personality and psychology, feeling irritable, gloomy, and indecisive, while denying that there is anything wrong with them. This is the "gray" mental illness. This particular condition has both physiological and psychological causes. Physiologically, from childhood to youth to adulthood, a person is always in a state of growth, giving them a feeling of "endlessness." After entering middle age, growth slows, stops, or even declines. Even without physical illness, small changes can make one feel inadequate.
Psychologically, a sense of boredom arises, with work, study, and life all feeling the same. In one's 20s, everything is new when entering society, and one is full of vitality. Ten or twenty years later, familiar work and an unchanging environment can easily make people feel dull and uninteresting. Another shadow is the sense of twilight; looking back in middle age, one can't help but feel a sense of melancholy when contemplating the passage of life.
What methods can be used to shift or alleviate this psychological condition? 1. Temporarily change the environment. 2. Diversify your lifestyle. 3. Be broad-minded and don't get angry. 4. Be good at self-liberation. 5. Have proper nutrition and moderate exercise.