How Men Can Improve Health During Men’s Health Month

June is Men’s Health Month. By no coincidence, Father’s Day is right around the corner. Whether we want to do better for our own wellness, or simply wish the same for Dad, there’s plenty of ways to celebrate in a health-conscious way.

Men have unique health needs — especially when compared to the average women’s wellness routine. Gut, hormonal, and skin health are all common women’s health topics. But what do men need?

Men can empower their own health to honor Men’s Health Month with health-boosting tips. Here’s how to celebrate the occasion.

Improve Energy Levels

Men pride themselves for being full of vim and vigor. But as they age, this vitality can slip down a little (but it’s natural — don’t be hard on yourself about it!)

A great recommendation for restoring energy: getting acquainted with energy-boosting diets that keep down chronic inflammation. This might mean eating more plant-based foods and easing off dairy and empty carbs, like white bread.

Antioxidant-rich foods can help too, like dark berries and leafy greens. Herbs that support the body in making testosterone are definitely important for men, and can also restore energy: nettles, ginseng, and eleuthero (Siberian ginseng) are great for this.

Take Care of Reproductive Health

Energy and reproductive health go hand in hand in men’s wellness. Pay attention to (and nourish) your testosterone levels— this is at the foundation of men’s self-care.

Testosterone levels influence energy, appearance, performance, and so much more. To stoke your fires, rekindle performance, and enhance youthful energy, make sure to balance plenty of healthy proteins with other macros if you eat lots of plant-based foods.

If you’re not vegan, animal foods may help with testosterone. Many nutrients pivotal to increasing testosterone are more abundant in animal foods, including zinc— make sure you get enough!

Certain herbs also “power up” the body to help it make more testosterone too, like tongkat ali, horny goat weed, and others.

Pay Attention to Prostate Health

The average man experiences some sort of prostate problem as he gets older. With the right approaches to diet and wellness, these are easily avoided— or prevented ahead of time at the very least.

Conditions like Benign Prostatic Hyperplasia (BPH) cause uncomfortable symptoms, but these can be supported, prevented, or both. Prostate cancer risk, increasing in men as they age, is worth keeping at bay, too.

To help with prostate (whether you have issues yet or not), try herbs like saw palmetto or pygeum. Research shows they can reduce your risk of prostate problems, no matter your age. If you’re starting to have prostate issues, talk to your doctor.

Boost Heart Health

Heart health is certainly not exclusive to men! But they are at higher risk of cardiovascular disease than women.

Cleaning up your diet, reducing sugar and carbs, and managing stress can help. Keep an eye on your blood pressure levels. Herbs could help too: reishi mushroom, cayenne pepper, and turmeric are all shown to be heart healthy.

Be sure not to forget your health (or the health of those you love) during Men’s Health Month. Abundant health can be one of the most thoughtful gifts — to others and yourself.

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Are You Living a Heart Healthy Lifestyle?

February is American Heart Health Month. Though it only comes once a year, it’s a great time to touch up on important heart health tips for your self-care routine.

These 4 tips are the most recommended by heart health organizations, doctors, and nutritionists to boost your heart health and reduce the risk of cardiovascular disease — no matter the time of year.

And best of all: these can each be done at home.

Diet

Eating well is instrumental to heart health. You don’t need a nutritionist to keep up a heart-healthy diet.

Stick with the basics: plenty of low sugar fruits, vegetables (of all colors), nuts, and complex carbohydrate grains (like quinoa) are fantastic foods. It’s important to focus on beneficial fats (Omega 3 fatty acids), too.

If you’re not eating a diet rich in Omega-3 fatty acid foods (like fatty fish and nuts) consider adding an Omega-3 Fish Oil supplement to your diet. Vegan? Opt for Black Cumin Seed Oil. It’s a great plant-based alternative, and very high in beneficial fatty acids that protect heart health, too.

And don’t forget: stock up on plenty of fiber-rich foods and antioxidants, both of which curb inflammation and reduce blood vessel and heart disease risks.

Exercise

Remember: the heart is a muscle. You need to use it!

Just like going to the gym to work out your upper body for better strength, working out your heart will help it become both stronger and healthier. It will also help keep blood pressure healthy, too.

The best way to do this: aerobic exercises that get your blood pumping and enriched with oxygen. These include but are not limited to:

  • Walking
  • Jogging
  • Outdoor Biking
  • Swimming
  • Hiking
  • HIIT (High-Intensity Interval Training)
  • Cycling

Stress

Heart health isn’t just about physical health. It can be about mental health, too.

Studies (like this one) show that mental states and conditions like stress, worry, and anxiety— and even anxiety disorders— can wear down on heart health without us even realizing it. It does so by increasing chronic inflammation, raising blood pressure, and (more often than not), both.

Seeking treatment, support, and/or solutions to stress and mental health conditions can help. In your own self-care routine, work on ways to minimize and manage stress in your life.

Quitting and Cutting Down

Do you drink or smoke? Indulge in too much junk food? What about sugars, processed foods, or simple carbohydrates?

All of these can cause wear and tear on the heart. It’s best to work on cutting down on these vices— or quitting them entirely.

Of course, changing habits doesn’t happen overnight. But getting started at the very least can bring improvement to your heart and make all the difference.

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