Physical Health: The 101 For Men
To start, physical is everything we perceive through the senses, as opposed to the things we perceive with the mind. If that seems pretty broad that’s because it is! In the realm of health and wellness, physical health focuses on all those non-living external things that we regularly come into contact with that affect how we feel and how we function (in case you’re wondering, the living things we come into contact with are covered in the Connection content on Grannus).
Physical Essentials
Achieving a healthy physical state is an outcome of the things we put on our bodies, the things we put in our bodies, and the things we do with our bodies. Generally speaking (and putting genetics aside, which we don’t really have the luxury of doing), if you put clean and natural things on your body, in your body, and engage in healthy activities with your body, you’ll likely achieve a healthy overall physical state.
What You Put on Your Body
Let’s start with the basics—skincare, hygiene, and clothing.
Skincare
Many people don’t realize that your skin is your body’s largest organ. And it doesn’t just keep your insides on the inside. It’s there to keep pathogens out, protect you from UV light and chemicals, guard against dehydration, help in regulating body temperature, and protect you from injury.
Cleansers, moisturizers, exfoliants, and sunscreen are the MVPs of your regular skincare routine and will keep your skin happy and healthy and performing at its best (think soft, smooth, and supple). Sunscreen deserves emphasis—men are more likely than women to develop skin cancer, and the scalp, face, nose and ears are at particular risk, so slather it on! And while it’s not a substitute for sunscreen, hats are a fantastic measure of added protection for those most susceptible areas.
When activities get a little more extreme, simple protective gear like gloves when working with chemicals or rough surfaces, oven mitts when baking (not a dish towel), and adequate layering if you’re going to be exposed to the elements for a prolonged period of time are essential parts of your toolkit.
If any of those protections fail to keep up with what life throws at your skin, it’s always wise to have a supply of heavier lotions, after-sun care, anti-bacterial cream, and a variety of sizes and shapes of bandages on hand to put help put things back together.
Hygiene
Next is hygiene. Hygiene and personal care products are non-negotiables. Toothpaste, shampoo, conditioner, bodywash or soap, and antiperspirant are the basics that keep us feeling fresh and clean day in and day out. And opting for products with clean ingredients not only contributes to keeping you healthy, but also keeps the environment free of chemicals and particulates that get into waterways and food supplies. Remember, most anything you put on your body will eventually go down a drain somewhere, and when it goes down a drain it’s not gone, it becomes someone else’s (or something else’s) problem to deal with next. And from all that we’re currently learning, it eventually comes back to us in our drinking water and food supply. So clean matters.
Clothing
Last is clothing and protective wear. What you wear—and what you wear is made from—affects your physical state. Certain fabrics, especially those that have waterproof, stain resistant, and wrinkle-free properties, have been linked to adverse health effects, and many clothing dyes release cancer causing chemicals.
These performance features are achieved in your clothing through the use of chemicals that are really good at repelling water and grease, which sounds great, right? They also happen to be part of a class of chemicals commonly referred to as “forever chemicals” because they take thousands of years to break down and have also been linked to a wide range of pretty serious health problems.
That’s not to say that all synthetic or performance fibers and dyes are bad, it just takes a little research and some honest thought about how your clothing is going to be worn and whether you can live with a wrinkle or two to minimize your exposure. Natural fibers are generally better than synthetic, but in instances where performance fabrics are necessary—think workout-wear that will be put to extremes—look for fabrics that are earth friendly.
And we can’t leave out our eyes and ears. While technically not clothing, polarized sunglasses that provide UV protection for our eyes, safety glasses for activities that warrant them, and ear protection when exposed to loud sounds for long periods of time (85 dB for 8 or more hours per day) are easily acquired and essential to protecting your vision and hearing for the long haul.
What You Put in Your Body
We’re not talking about food here (though we do talk a lot about food here: Nutrition – Grannus).
When it comes to what you put in your body, do your research to be certain you’re selecting body-safe materials. Whether it’s piercings, sex toys, tattoos, or anything that’s otherwise going to enter an orifice or go into or under the skin, investing a little time upfront to be certain you’re selecting a material your body will welcome—or at least won’t lead to a raging infection—will be well worth the effort.
For piercings and sex toys, there’s something known as the iPhone Rule that’s a solid starting point for materials selection: if the object is made of glass, metal, or silicone (silicone isn’t really part of an iPhone, but pretend you have a silicone phone case), then it’s probably a safe material. Technically the rule was created for sex toys, but it can definitely be applied to piercings too.
Do your research though, because not just any old glass, any old metal, or any old silicone is guaranteed body safe. And if you can’t find information on what a toy or piercing is made from, then it’s probably best to move on. Pay particular attention to metals when it comes to piercings. A fresh piercing requires healing and an established piercing often involves prolonged wearing of the ring or stud. Both are reasons there is a specific list of metals that are the safest to use: surgical steel, titanium, niobium, gold (nickel and cadmium free gold and not gold plated), and platinum.
While many people think of tattoos as being on their body, because the ink is injected into the skin and is designed to be there permanently, it’s technically in your body. Hygienic tattooing practices and uncontaminated ink are essentials to a healthy experience. State and local authorities oversee the practice of tattooing, but not the ink that’s used. And while the FDA classifies the inks and pigments as cosmetics, it only has oversight over them, it doesn’t regulate them. Do your research upfront to be as informed as possible that all of the guidelines are being followed by the tattoo artist you select.
What You Do with Your Body
Exercise
Let’s lace up our sneakers and talk about exercise. Whether you’re into cardio, resistance training, or flexibility (or a healthy balance of all three!), finding what works for you is key. So whether it’s strength training at the gym, hitting the pavement for a run, or stretching out on a yoga mat at home, the name of the game is finding your groove and sticking to it.
And you don’t have to drain the tank every time out to reap the benefits. Daily natural movement that includes walking, gardening, or cycling as a means of transportation is hugely beneficial. Different from working out, this is the type of movement you do without really thinking about the fact that you’re moving, but your body benefits just the same.
Now here’s the thing: listening to your body is crucial. Pay attention to what it’s telling you during and after your workouts. Feeling tired or achy? Take a breather and switch things up. Consistency is great, but so is adequate recovery time and avoiding injury from over-exertion and fatigue. Find your balance between giving your body what it needs and having a workout routine that’s effective and sustainable over the long haul.
Sleep
Last is sleep. Sleep experts consistently land on seven to nine hours of continuous quality sleep per day as essential recovery time for your body and mind (one-third of your life!), so investing in your sleep surroundings as part of your physical world is essential. Take the time to learn if you’re a back, side, or front sleeper. Do you sleep hot or cold? Do you need total darkness? Total silence? Do you need your head or feet elevated? Once you’ve identified what kind of sleeper you are, invest the time and money to create the surroundings that allow you to hit that seven- to nine-hour sweet spot night after night. You’ll wake up ready to take on what the world has in store for you the next day.
Tying it All Together
These are the basics. The physical things we come into contact with bombard our senses with stimulus every minute of every day, whether we’re awake or asleep. Knowing how to protect, maintain, and repair yourself from that much stimulation will be a key enabler to balanced wellness.
