November is Men\u2019s Health Month, making it an ideal time to discuss topics that often get overlooked amid gym workouts, busy work schedules and everyday responsibilities. Why do men live shorter lives than women? Does having more muscle mass automatically mean better health? And how much do nutrition, physical activity and recovery influence men\u2019s health?<\/p>
When discussing men\u2019s health, the focus often falls on testosterone, muscle growth, physical performance or sexual health. While these are important topics, men\u2019s health involves much more. A man can be physically strong, exercise several times a week and appear to be in excellent shape, yet still have high blood pressure, elevated LDL cholesterol levels or poor sleep quality.<\/p>
Health is not just about what we see in the mirror. Many important changes take place in the body without noticeable symptoms and may only become apparent years later.<\/p>
The difference in life expectancy between men and women is one of the most persistent indicators of population health. In Estonia, men’s life expectancy has been approximately eight years shorter than women’s.<\/p>
The reasons for this difference are not purely biological. Lifestyle and health-related behaviours also play a significant role, including alcohol consumption, smoking, occupational hazards and how early men seek medical attention when health concerns arise.<\/p>
Cardiovascular diseases are among the leading causes of premature death in men. High blood pressure, atherosclerosis and metabolic disorders can develop over many years without noticeable symptoms. For example, elevated LDL cholesterol may not cause any noticeable changes in how a person feels. However, excessive accumulation of LDL cholesterol in artery walls can contribute to the development of atherosclerosis, increasing the risk of heart attack and stroke over time.<\/p>
This is why health check-ups should not be postponed until symptoms appear. Monitoring blood pressure, blood lipid levels and, when necessary, blood glucose can help identify risk factors before serious health problems develop.<\/p>
Being physically fit does not eliminate the risk of cardiovascular disease.<\/strong> This is particularly important for men who consider regular exercise sufficient proof of good health.<\/p> Strength training is often associated with increasing muscle mass. However, muscle tissue serves many more functions than simply enabling movement.<\/p> Skeletal muscles are among the body’s most important tissues for glucose uptake. After eating, muscles help absorb glucose from the bloodstream and store it as glycogen. Regular resistance training improves insulin sensitivity and helps preserve muscle mass, which becomes increasingly important with age.<\/p> A systematic review and meta-analysis\u00b9 published in 2022, covering ten studies, found that participation in resistance training was associated with:<\/p> Interestingly, the greatest relative reduction in risk was observed at approximately 60 minutes of resistance training per week. Exercising more did not necessarily lead to proportionally greater benefits.<\/p> These findings do not establish a direct causal relationship, as the analysis was based on observational studies. Nevertheless, they suggest that achieving health benefits does not require spending countless hours at the gym.<\/p> Strength training helps maintain muscle mass, strength and functional capacity. Aerobic exercise, on the other hand, improves cardiovascular and respiratory fitness as well as endurance.<\/p> According to the World Health Organization, adults should aim for at least 150\u2013300 minutes of moderate-intensity physical activity or 75\u2013150 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities involving major muscle groups on at least two days per week.<\/p> In practice, this could mean two gym sessions, a couple of brisk walks and one longer cycling, swimming or running session each week.<\/p> It is important to understand that exercise does not have to leave you completely exhausted to benefit your health. Moderate, consistent and varied physical activity may be more valuable for long-term health than occasional periods of extremely intense training.<\/p> In recent years, protein has become one of the most talked-about nutrients in the fitness and wellness world. High-protein drinks, bars and foods have become part of everyday life.<\/p> Protein is undoubtedly important. It helps maintain and build muscle mass and is essential for tissue repair and recovery.<\/p> For healthy adults who regularly engage in strength training, approximately 1.3\u20132.0 grams of protein per kilogram of body weight per day may be appropriate, depending on training intensity and individual goals.<\/p> For example, for an active man weighing 80 kg, this corresponds to approximately 112\u2013160 grams of protein per day.<\/p> However, so much attention is often given to protein intake that getting enough dietary fibre is overlooked.<\/p> Dietary fibre influences bowel function, the gut microbiota, glucose metabolism and blood cholesterol levels.<\/p> Soluble, viscous fibres, such as beta-glucans found in oats and barley, help lower LDL cholesterol levels. Other types of fibre increase stool bulk, support regular bowel movements and provide nutrients for beneficial gut bacteria.<\/p> A systematic review and meta-analysis\u00b2 published in 2023 found that higher dietary fibre intake, compared with lower intake, was associated with:<\/p> The analysis combined observational studies, meaning these findings should not be interpreted as evidence that simply adding fibre to the diet would reduce every individual’s risk by exactly these percentages.<\/p> A practical goal is to consume at least 25\u201330 grams of dietary fibre per day. This can be achieved by regularly including whole grains, vegetables, berries, fruits, legumes, nuts and seeds in the diet.<\/p> Increasing fibre intake can be surprisingly simple: replace white bread with whole-grain bread, add berries and seeds to your morning porridge, and choose legumes instead of meat a couple of times a week.<\/p> When it comes to men’s health, it is not only about how much protein you eat, but also about what you eat alongside it.<\/p> Nutrition plays a central role in preventing cardiovascular disease in men.<\/p> One of the most extensively studied dietary approaches is the Mediterranean diet, which emphasises vegetables, fruits, whole grains, legumes, nuts, olive oil and fish.<\/p> The benefits of this dietary pattern do not come from one particular food, but from the combined effects of different eating habits.<\/p> For example, partially replacing saturated fatty acids with unsaturated fatty acids helps lower LDL cholesterol levels. It is therefore worth paying attention to how often fatty meats, sausages, bacon, butter and high-fat dairy products appear on the menu.<\/p> Fish, olive oil, rapeseed oil, nuts and seeds could be included more frequently instead.<\/p> However, a heart-healthy diet does not mean that meat must be avoided entirely. Portion sizes, preparation methods and the overall quality of the diet are what matter.<\/p> Particular attention should be paid to processed meats, as frequent consumption can increase the intake of both sodium and saturated fatty acids.<\/p> A man who exercises regularly but eats few vegetables, frequently consumes processed meat and does not get enough sleep may not be able to fully offset these health risks through exercise alone.<\/p> Testosterone is an important hormone involved in regulating muscle mass, bone density, sexual function and red blood cell production.<\/p> Testosterone levels may gradually decline with age, but this does not mean that every middle-aged man has testosterone deficiency.<\/p> Hormone levels can also be affected by obesity, insufficient sleep, certain medical conditions, medications and inadequate energy intake.<\/p> Therefore, fatigue, reduced exercise performance or low motivation are not automatically signs of low testosterone.<\/p> For example, prolonged insufficient energy intake combined with a high training load can impair recovery and affect hormonal regulation. Similarly, sleep apnoea can cause significant daytime fatigue even in someone who spends enough hours in bed.<\/p> Diagnosing testosterone deficiency requires relevant symptoms and repeatedly confirmed low morning testosterone levels, rather than relying on a single blood test.<\/p> When aiming to improve men’s health, it therefore makes sense to start with the fundamentals: sufficient sleep, maintaining a healthy body weight, a balanced diet, regular physical activity and medical check-ups when needed.<\/p> The benefits of exercise do not develop solely during the workout itself.<\/p> Physical activity provides the stimulus the body needs to adapt, but many of the actual adaptations take place during recovery.<\/p> Sleep deprivation can affect glucose metabolism, appetite regulation, attention and physical performance.<\/p> Adults are generally advised to get at least seven hours of sleep per night, although individual sleep requirements vary.<\/p> Paying attention to sleep quality is particularly important. If a man snores heavily, wakes up gasping for air or experiences persistent daytime sleepiness, sleep apnoea may be the underlying cause and should be medically assessed.<\/p> Adequate energy intake, proper hydration and appropriate management of training intensity and volume are also essential for recovery.<\/p> Fluid requirements depend on body weight, environmental temperature, exercise intensity and sweating.<\/p> Through sweat, the body loses both water and electrolytes, particularly sodium. The amount lost can vary considerably between individuals.<\/p> For shorter, moderate-intensity workouts, plain water is usually sufficient. However, during prolonged exercise, hot weather or heavy sweating, replacing electrolytes may also become important.<\/p> It is essential to understand the different roles of minerals.<\/p> Sodium is particularly important for replacing fluids lost through sweating. Magnesium contributes to normal muscle function and energy metabolism, while potassium supports the normal functioning of the nervous system and muscles.<\/p> Mineral-enriched drinks can be a convenient way to supplement the intake of certain minerals, but not all mineral drinks are designed to replace substantial sweat losses. For this purpose, the sodium content of the drink is especially important, along with the duration and conditions of exercise.<\/p> Men’s Health Month should not focus exclusively on physical health.<\/p> Long-term work-related stress, insufficient sleep, inadequate rest and constant mental demands can affect both quality of life and health-related behaviours.<\/p> During stressful periods, eating and exercise habits may change. Some people eat more, while others skip meals. Motivation to exercise may also decrease, and sleep quality can deteriorate.<\/p> Mental fatigue is often compensated for with coffee, energy drinks or increased exercise intensity. However, if the underlying problem is a prolonged lack of recovery, no stimulant can fully resolve it.<\/p> When it comes to concentration and cognitive health, it is important to consider the bigger picture: sleep, physical activity, blood pressure, metabolism, social relationships and mental well-being.<\/p> Active men often focus on their muscles, but movement also involves tendons, ligaments, joint cartilage and bones working together.<\/p> As we age, tissue recovery processes change, while long-term overuse, previous injuries and insufficient muscle strength can affect joint function.<\/p> Regular physical activity with an appropriate level of loading is important for maintaining joint health.<\/p> Strengthening the muscles surrounding the joints is particularly beneficial, as good muscular strength helps control movement and distribute mechanical loads more effectively.<\/p> Collagen is one of the main structural proteins found in tendons, ligaments and cartilage.<\/p> Collagen peptides have been studied in relation to joint discomfort and exercise-related recovery. Some studies have reported positive results, but the quality of the research and the preparations used vary.<\/p> Therefore, it cannot be claimed that collagen supplements restore damaged cartilage or prevent joint diseases.<\/p> The body also requires vitamin C for normal collagen formation. Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones.<\/p> However, appropriate training loads, sufficient muscle strength, a varied diet and, when necessary, advice from a physiotherapist remain the foundations of joint health.<\/p> Research points to a clear message: men’s health is largely shaped by what they do consistently.<\/p> Regular physical activity, adequate muscle strength, good aerobic fitness, a balanced diet rich in fibre, quality sleep and early identification of health risks all contribute to long-term well-being.<\/p> Men’s Health Month is an opportunity to ask yourself not only how much weight you can lift or how fast you can run, but also what your health might look like ten or twenty years from now.<\/p> The Be More range includes products that can be incorporated into a health-conscious and active lifestyle.<\/p> Joint Collagen<\/a><\/strong> contains hydrolysed bovine collagen (11,850 mg per daily serving), MSM, magnesium and vitamin C. Vitamin C contributes to normal collagen formation for the normal function of cartilage, while magnesium contributes to normal muscle function.<\/p> Lion’s Mane Mushroom Extract<\/a><\/strong> is made from Lion’s Mane (Hericium erinaceus<\/em>), an edible mushroom that has been used in Asian countries for centuries. In recent years, it has attracted attention primarily because of its bioactive compounds, whose potential effects on brain and nervous system function are being actively investigated. Lion’s Mane mushroom extract is an option for those who wish to diversify their daily diet with naturally occurring bioactive compounds from mushrooms.<\/p> Be More Mineral Drinks<\/strong><\/a> are available in three varieties: Pure, Refresh and Tropical. They contain magnesium, potassium and sodium, making them a convenient way to add variety to your daily fluid intake. Magnesium contributes to electrolyte balance and normal energy-yielding metabolism.<\/p>Strength Training Is About More Than Building Bigger Muscles<\/strong><\/h2>
Is Strength Training Alone Enough?<\/strong><\/h2>
One of the Biggest Nutritional Challenges for Men May Not Be a Lack of Protein<\/strong><\/h2>
Dietary Fibre: An Underappreciated Nutrient With Significant Benefits<\/strong><\/h2>
Heart Health Starts With Everyday Food Choices<\/strong><\/h2>
Does Testosterone Determine a Man’s Health?<\/strong><\/h2>
Recovery Is Not a Sign of Weakness<\/strong><\/h2>
Hydration and Minerals: What Should You Know About Maintaining Fluid Balance?<\/strong><\/h2>
Mental Health and Concentration<\/strong><\/h2>
Joint Health: Why Should You Think About It Before Pain Develops?<\/strong><\/h2>
Men’s Health Does Not Depend on a Single Superfood or Workout<\/strong><\/h2>
Be More Products to Complement an Active Lifestyle<\/strong><\/h2>