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Men’s Health

10 Ways to Build Mental Toughness



You don’t have to be “tough” to face the real challenges of life. It requires awareness, finesse, and the knowledge of your own mind. We have experts answering the questions we hear most about building mental strength. Use their strategies to improve your grit game. Not a single answer tells you that you are “man up”.

1) Can you get stronger physically without leaving your mental comfort zone?

      “The body can only adapt when it faces something new, and new challenges will not always be pleasant,” says MH Fitness Director Ebenezer Samuel, CSCS So basically no. Your mind will also adjust to the discomfort and you will increase both your mental and physical strength. The secret: start small. “Add one to the goal you are pursuing each week,” says Samuel, “whether that means repeating another push-up for each set, adding another minute to your morning run, or holding a plank for another second . “

      2) I hate to fail. Is there any way to end your obsession with what went wrong?

      Start thinking like Michael Jordan. He considers himself a failure: by the time he counted, he missed more than 9,000 shots. “Twenty-six times I was entrusted with taking the game-winning shot and missed,” he said. “I’ve failed over and over again in my life.” How did he get on? He went forward. “Making a mistake is just a source of feedback letting you know you’ve gone off-course,” said Lisa Stephen, Ph.D., career, personal, and athletic performance coach and owner of Ignite Peak Performance in Vermont. “Use this data to focus on the next steps. Then forget the mistake. You can imagine flushing it down the toilet or releasing it in a balloon. It’s about leaving the mistake behind and building on what you’ve learned. You cannot do your best if you focus on your worst. ”

      3) Can I let go of negativity without writing a damn gratitude list?

      Yes, by doing something for someone else. “One active approach to eliminating jealousy and negativity is to practice benevolent actions,” says psychiatrist Tracey Marks, MD, of Marks Psychiatry in Georgia. Start by giving others compliments and positive feedback. If you’re feeling extra generous, pay for it at a coffee shop or drive-through. There is some evidence that generosity is linked to activity in areas of the brain that are responsible for happiness.

      However, if giving is frustrating you (what about my needs?), Try gratitude without the list, says Dr. Marks. Spend a moment each morning thinking about what you are grateful for.

      Jobe Lawrenson

      4) My workload is ridiculous. How do I avoid burnout without dropping the pecking order in the office?

      Learning to use the word “no” is natural for some of us, but it is slow for others. Many people do not use it because they fear they will miss out on opportunities or be seen as unwilling by employers or customers. In reality, the opposite may be the case. “My experience is that if I say no, my worth increases,” says Elizabeth Day, creator of How to Fail podcast and author of Failosophy. “If you respect yourself, others will also respect you more.” “I can’t get on with any other project” is an easier conversation than “I can’t get along with this job”.

      5) I am a hopeless procrastinator. How do I work out more get-up-and-go?

      Let go of the concept of creative inspiration or you need to be “in the zone” to do what needs to be done. There will never be a right time to get the job done, and if you wait for the mood to hit you will be a long wait. James Clear, author of the bestselling Atomic Habits, advocates sticking to a schedule rather than a deadline. If life gets in your way, reduce the size of the task – spend ten minutes on it instead of the original 30 – but always stick to the schedule. Just don’t give yourself the option to skip it.

      6. I am grappling with the loss of a loved one, but I have to be strong for my family. What can I do?

      Being “strong” doesn’t mean holding back emotions and tears. “The way to show strength is not to be afraid to reveal your pain,” says Dr. Marks. “When everyone is hurt, the people who depend on you will see you as a role model for dealing with themselves.” If you hold it back, you can telegraph that grief is a shame. To be strong, show how you feel.

      Jobe Lawrenson

      7. Reading the news often annoys me and annoys me. How do I reset?

      That is understandable; The news causes stress because it can create feelings of hopelessness and injustice. To process difficult news, try to create boundaries on how you can get it and find people to have meaningful conversations with about it, recommends psychiatrist and MH counselor on mental health Gregory Scott Brown, MD. Flight response in overdrive, do something to cool it down, like meditation or at least watching a fun, non-dramatic show.

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      Another solution: Swap passive news consumption for active discussion. Using the Black Lives Matter movement as an example, Eugene Ellis, founder and director of the Black, African, and Asian Therapy Network, points out the psychological benefits of talking to others. This can also help you know what action to take. “It’s an antidote to the feeling of powerlessness that many of us experience. When you start getting involved, you discover that beneath hopelessness lies the connection. And when you can find a connection, it’s easier to know what to do. “

      Shoes with laces that outline a brain

      Jobe Lawrenson

      8. I’m doing an ultra marathon. Is it true that the mind is about the muscle?

      “Ultras are probably 90 percent mental and 10 percent physical,” says Michael Wardian, a professional endurance runner who was one of only three people to have completed the Leadville 100-mile / Pikes Peak combined marathon (and the Backyard Ultra as well 2020 won). intense running mentally and physically). To master an ultra or endurance performance, “you have to have a big why. Don’t just run for social media, run for your kids or to prove something to yourself, ”he says. Also helpful: Rely on “chunking” – set yourself small goals such as reaching the next mailbox or the next refreshment point. You don’t always have to run to build your mental strength. “Get used to doing things that are uncomfortable for you,” he says. Set your alarm clock for 4:00 a.m. – or just do the dang dishes

      9. I don’t have the patience to meditate. Can I reduce my stress differently?

      “Yoga is an excellent way to relieve stress, and it’s good for people who can’t sit long enough to meditate,” says Dr. Marks. It also brings you stress relief benefits from two directions: As with meditation, focus on breathing, which can help relax the body. “And by stretching tense muscles, you release tension,” she explains. You don’t have to be flexible to do yoga and there are tons of virtual ways to practice it these days. Two of our favorites are Alo Moves and Apple Fitness +. Both offer a wide range of courses, from one-hour stress busters to ten-minute yoga snacks. (A side note: meditation is really worth persevering, so stay tuned. Try an app like Calm, Headspace, or Ten Percent Happier to make it less boring.)

      10) What should I say to someone who tells me to “get up”?

      Read this article here.

      This story originally appeared in the July / August 2021 issue of Men’s Health.

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    Men’s Health

    Erectile Dysfunction Causes, Symptoms & Treatment



    And while failure in the tough department means a significant blow to both you and your partner’s sex life, it can also induce loss of confidence, anger, fear, and shame. One of the reasons we let it stifle our self-esteem and sex life is because we don’t know much about it – and how it can be prevented and resolved.

    Fortunately, this is where the men’s health platform Mosh comes into play: the online service targets men who suffer from erectile dysfunction (as well as a number of other men’s health problems) by offering discreet online consultations with medical experts and the delivery of affordable clinical treatment to your door. Under the direction of the urological and prosthetic surgeon Dr. Christopher Love, all of the doctors on the platform are 100% independent – which means your doctor has no incentive to push you into an expensive or unnecessary treatment plan.

    “Depending on the cause of the erectile dysfunction, things may not always go back to normal, but there are always ways to support or restore the man’s erection,” explains Dr. Christopher Love. “To begin with, I want men to know why they have ED and how it relates to their overall health, both physical and mental, but also understand that there are a number of treatment options.”

    To get to the point, we got Dr. Love some of your most Googled questions asked. (And if you’re wondering if we were going to stop these puns, we will definitely keep going. You’re welcome.)

    What is erectile dysfunction?

    Basically, erectile dysfunction is the inability to get or keep an erection firm enough for penetrative sexual activity. Having erectile dysfunction can mean anything from not getting an erection at all to being unable to remain rigid enough to have sexual intercourse.

    What is the main cause of erectile dysfunction?

    There are many causes of ED, the main one being a problem with blood flow to the penis – this is often due to aging, which causes the smooth muscle cells that line the blood vessels to stiffen and stretch less (prevents the Blood flow), but there are other things that increase your risk of poor blood flow as well.

    It is common for a man with ED to have a combination of physical and psychological causes. Some other conditions that can cause ED include:

    • Blood vessel and heart disorders: Vascular disorders can affect blood flow anywhere in the body, but very often affect blood flow to the penis.
    • Nerve Damage: Men with conditions that cause nerve damage, such as multiple sclerosis (MS), Alzheimer’s disease, Parkinson’s disease, and spinal cord injuries, can often have ED. This is because the transmission of nerve impulses between the brain and the penis is interrupted.
    • Hormonal Problems: ED can be caused by things like too little testosterone production by the testes, increased prolactin, steroid use, and too many other hormones like cortisone, thyroid hormone, and growth hormone
    • Obesity: Obesity is linked to heart disease, diabetes, high cholesterol, and atherosclerosis – all of which are closely linked to ED
    • Penis abnormalities: Peyronie’s disease, a condition that can develop after “trauma” to the penis, causes significant curvature or pain in some men, both of which can lead to problems with sex
    • Stress and Anxiety: Physiologically, the stress hormones cortisol and adrenaline suppress the production of sex hormones, making it harder to get or maintain an erection, and can reduce blood flow in arteries throughout the body. Stress and anxiety can also disrupt the way your brain sends messages to the penis to allow additional blood flow.
    • Depression and low self-esteem: Research published in the Journal of Sexual Medicine has shown that the risk of ED in people with depression increases by 39% and that the incidence of ED in people with depression is 1.39 times higher than in people without depression .
    • Sexual attitudes and upbringing: Men who grew up in some cultural settings often associate sex and masturbation with shame and can experience sexual dysfunction such as premature ejaculation and ED.
    • Some medications: Some medications can cause ED or make ED symptoms worse. The most common culprits include drugs used to treat high blood pressure, high cholesterol, and depression.
    • Porn: While watching porn may seem harmless, there is growing evidence to suggest that watching too much porn can cause sexual performance issues like ED.

    Take food, medication and alcohol have an influence?

    Yes, in the sense that an unhealthy diet is linked to obesity, heart disease, diabetes, high cholesterol, and atherosclerosis – all of which are closely linked to ED.

    Recreational drugs like cocaine, MDMA, and marijuana can all sexually affect you: cocaine and MDMA cause blood vessels to constrict, reducing blood flow to the penis, while marijuana affects erections by preventing the smooth muscles in your penis from relaxing to let enough blood flow in.

    Alcohol affects sexual function in a number of ways. First, alcohol dehydrates and takes away the blood and oxygen flow needed to make the genitals feel better. Second, it lowers testosterone levels, which means it’s hard to get in the mood for sex. After all, it has a depressant effect on the nervous system, which means that blood flow and the sensitivity of the nerve endings are suppressed, making it harder to get an erection.

    What is the Average Age for Erectile Dysfunction?

    While ED becomes more common as men age, affecting around 40% of men by the age of 40 and nearly 70% of men by the age of 70, complaints about ED in younger men are increasing with one in four new ED- Patients to now under 40.

    Penile aging can begin as early as your late 20s, but it becomes severe enough to typically be noticed in your 40s. As men get older, their likelihood of getting erectile dysfunction increases by about 10% per decade, and the severity of the problem increases as well.

    Can i prevent this?

    For most men, preventing and improving erectile dysfunction means improving blood flow to the penis – and the best way to do that is with proper diet and regular exercise.

    • Movement: Movement stimulates the release of hormones and increases libido. It also stimulates blood vessel growth and increases blood flow, which naturally leads to improved blood flow to the penis.
    • Diet: When it comes to food, studies show that men who eat a traditional Mediterranean diet have a lower risk of ED. That means eating lots of vegetables, fruits, whole grains, nuts, fiber, fish, virgin olive oil and having a moderate consumption of wine.

    Other Strategies That Help: Kegel exercises have been shown to help keep the penis properly pumped, and sleep increases testosterone and lowers adrenaline. Finally, turn off the pornography.

    Excessive exposure to pornography disrupts key brain centers that trigger desire, erections, and climaxes.

    Is Erectile Dysfunction Fully Curable?

    In most men, erectile dysfunction can be treated effectively, if not actually cured. Medication is typically required and, in some cases, men may need surgery. Understanding what is causing your ED, however, is the first step to treatment.

    What treatment options are there?

    There are a variety of clinically proven oral medications available to treat ED that are effective for most men, but finding the right fit is a whole different game.

    At Mosh, the platform’s doctors and nurses can evaluate your situation and treatment program without meeting in person – they do it by asking questions to evaluate your symptoms to ensure that prescribing ED medications is safe and appropriate is. They will then use your answers to diagnose your condition and create a tailored treatment plan just for you.

    Once you’ve received the best treatment option, Mosh’s subscription-based service means you will receive a new set of medications from registered Australian pharmacies every 3 months. The plan includes nurse follow-up visits, educational materials, and ongoing medical support, including referrals / referrals to other specialists, at no additional cost.

    “Online platforms like Mosh offer a wonderful opportunity to offer high quality medical care to a broader segment of the population, especially in ‘difficult’ or ’embarrassing’ areas like ED,” explains Dr. Love. “This form of medical advice and treatment will grow and expand and, I believe, become a very viable alternative to traditional medical advice. It was important to me that through the use of mosh, patients received correct and timely advice and were educated about all of the options available to them. In the field of ED, there has been a tendency in traditional family doctor consultations not to really discuss things or to understand the needs and expectations of the individual and to offer erection pills without outlining treatment options when they are not working.

    As for other options, there is always surgery (urologists can insert a penile prosthesis into the penis), alternative medical treatments such as penile injections (a drug that can increase blood flow when injected into the penis or inserted into the opening as a suppository) ). at the tip of the penis) or shock wave treatment (non-invasive, low-intensity sound waves are passed through the erectile tissue to help blood flow).

    Ready to get tougher? Find out more here.

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    Men’s Health

    Tokyo Olympics: Shooting woes doom U.S. men’s basketball team, and expose a weakness



    SAITAMA, Japan – Kevin Durant stood a chance. Then about 20 seconds later.

    Jrue Holiday had one. Like Zach LaVine and Bam Adebayo.

    The US had five attempts to achieve ultimate ownership of its recent basketball failure and all went blank.

    That not only condemned the Americans to an 83:76 defeat against France on Sunday evening, but also showed that their problems could last well beyond their Olympic opener.

    Because if a team can’t shoot, they won’t win.

    “The ball goes in or not,” said US coach Gregg Popovich.

    For the USA, it certainly didn’t go down much on Sunday. The Americans finished at 36% overall and were 10 for 32 (31%) out of the 3-point range.

    Durant, who holds a variety of US scoring records and was set to break more in this tournament, was 1 to 6 with 3 points. Jayson Tatum was 1 for 5. Damian Lillard was 3 for 9.

    These are All-NBA players who shoot from a 3-point arc closer than they are used to.

    “Sometimes you shoot and sometimes you don’t,” said Popovich. “It’s not about which aspect of the game you win or lose. It’s a collection of everything that happened during the game. “

    The Americans undoubtedly had a difficult time preparing for these Olympics. Their show schedule was reduced from five to four games after Bradley Beal was put on health and safety protocols and ultimately unable to travel to Japan. Another player had to be replaced when Kevin Love was injured.

    And since Holiday, Khris Middleton and Devin Booker didn’t join the team until Saturday after missing training camp in the NBA final, nearly half of the players missed part or all of the Olympics warm-up run.

    That said, Americans need to simplify their playbook, at least initially. There are few sophisticated offensive sets out there because they just haven’t had time to learn them.

    But shooting shouldn’t suffer from that. And they can’t afford it right now, knowing that after such a short time they won’t have much to fall back on.

    Booker missed a 3-pointer who could have built a 2-point lead with 2:09 remaining. Evan Fournier’s 3-pointer gave France the lead before the Americans lost several chances to win them back.

    Durant could see the basket with his two three-pointers during possession with five shots, which started with his miss with 44 seconds to go. With 25 seconds remaining, he was on another and Holiday missed one to end possession.

    “We gave them five chances in a row,” said France center Rudy Gobert.

    Durant, with two Olympic gold medals and an MVP award at the 2010 World Basketball Championship, never got into rhythm when battling nasty problems.

    But he wasn’t particularly keen on acting when the Americans were beaten by Nigeria and Australia. After such a strong end to its NBA season, it’s an early slump for the US

    The good news for Americans was that Holiday was better than they could hope for after arriving late Saturday night – after partying with the Milwaukee Bucks after their NBA championship on Tuesday.

    He seems to be fulfilling two American needs by providing a steady point guard game while defending even more physically than in the NBA.

    If a few more guys start at his level starting in the Americans’ next game against Iran, the Americans think they can be a whole different team than the one that withered late against the French.

    “We still have a chance to achieve our goal,” said Holiday, “and being consistent is the best way to get there.”

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    Men’s Health

    Men, Roll Up Your Sleeves: Forearms Are Sexy Now



    When it comes to exercising and emphasizing the parts of your body that make you more attractive, you can focus your energy on your abs, biceps, or even your glutes. All of these are admirable goals. But there is a certain part of the human anatomy that is almost universally accepted as hot these days, and if you don’t pay your attention to it, then you’ll leave thirst on the table.

    I’m talking about your forearms, of course.

    The sharpness of the rolled up shirt sleeves and bare, muscular, slightly hairy forearm has long been known, especially among avid readers in the romance fiction community, where this is a full blown sexy trope. It means strength, security and a metaphorical unbutton: here, say the forearms, is a man ready to get his hands dirty and do the work.

    But thanks to popular actor Stanley Tucci, who regularly rocks a henley with elaborate but casually pulled up sleeves, the forearms have really entered the public consciousness as a danger of thirst. Whether on the cover of his cookbook or while skillfully preparing a cocktail via livestream for an enthusiastic audience during lockdown, Tucci shows the platonic ideal of sexy forearms. Not that you have to be a movie star of Italian descent with an especially hairy brachioradialis to enjoy this allure.

    “The truth is, every man has beautiful forearms, even if he couldn’t drag my downright nondescript body five feet above his fluorescent-lit cubicle,” wrote Serena Golden of Mel Magazine. “All forearms (except for Paul Ryans) are hot – hairy or smooth, pale or dark, thin or fat or muscular, it doesn’t matter – and all men lucky enough to own a pair can participate in some of the activities that are best shown to their advantage. “

    Do you want to make the most of your forearms? Here are some simple steps that you need to follow.

    When wearing a long-sleeved shirt, roll up your sleeves in the first place. Be careful, however, not to roll them up too far: the material should still sit comfortably under your elbow, encircle your forearm, and make it look nice and muscular. Styling expert Alex Costa also recommends experimenting with trimming your arm hair to show your muscle definition, although your mileage here may vary – for some, hair is part of the overall underarm experience.

    However, to maximize the strength of your pronators, consider giving them some TLC in your workout. “It’s easy to do 1 or 2 forearm exercises at the end of a standard workout. Just do 2 to 3 sets per movement, ”advises Ebenezer Samuel CSCS, Men’s Health Director of Fitness. re a muscle group that should get routine work almost every day. This means that you don’t have to take a “rest day” from exercising your forearms. Don’t be afraid to inject them into training 5 to 6 days a week; Your grip strength will benefit from this and it can be trained with this frequency. “

    Here are some of the best moves to incorporate into your next workout for bigger, stronger forearms.

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