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Written by: Ryah Nabielski, MS, RDN
With all the nutrition and fitness information available, knowing how to live a healthy lifestyle that prevents disease can feel overwhelming. Men are known for skipping wellness exams and brushing symptoms under the rug, and society tells men to suck up pain and discomfort. Yet, nothing is more important than taking care of your body so you can live a long and vibrant life.
The best advice for overall health is to get back to the basics with a nutritious diet, regular exercise, good sleep, low stress, and fulfilling relationships. With this foundation, you can target specific issues with nutrients, herbs, and other strategies.
This article will cover many critical men’s health topics, including:
Keep reading to learn what nutrients support more energy, a better mood, a sharper mind, and more. Plus, we’ll dive into Twenty2 Nutrition’s new Men’s Multivitamin and best practices for use.
Energy
Good energy brings the ability to thrive in daily physical and intellectual activities. Energy requires fueling the body with macronutrients (carbohydrates,protein, and fat). And many micronutrients, like B vitamins, are necessary for turning the fuel you eat into energy (as ATP).
If you are feeling sluggish or tired, here are some nutrients and herbs to consider:
For more energy tips, readHow to Improve Your Energy.
Mood
Often, women get the most attention regardingmood changes and mental health; they are more susceptible because of large hormonal fluctuations and transitions. However, even though men’s hormones are more stable, men are also at risk for mood swings and mental health symptoms. Men are also less likely to seek help when needed.
Nutrition is a crucial mood regulator. A healthy eating pattern andbalanced blood sugar mean less depression and other mental health symptoms. Also consider:
Testosterone
Men have 15 times more testosterone than women. Abundant testosterone supports muscle mass, athletic performance, sex drive, sperm production, and more.
From peak levels, testosterone declines by 1 to 2% per year. A faster decline may cause fatigue, decreased muscle mass, increased body fat, mood changes, memory changes, poor metabolic health, and changes in sexual health.
Understanding the root cause of low testosterone is important for proper treatment. In addition, nutrition helps support healthy testosterone production. Consider:
Cognition
Cognition, memory, and other measures of brain health are also significant men’s health issues, especially with age. Nutritious food, exercise, trying new things, and having a purpose all help keep your brain healthy and adaptable. In addition, consider:
Fertility
Infertility is defined as trying to conceive without success for 12 months, affecting around 8 to 12% of couples globally. Until recently, fertility issues were primarily discussed as a women’s problem, but new research suggests male factor accounts for infertility in 50% of cases.
Sperm health is vital beyond conception; it influences the pregnancy, fetal development, and health of the child into adulthood. In addition, sperm health is a window into overall health. If sperm count and quality is suboptimal, there may be issues with general health, such as excess weight, insulin resistance, inflammation, oxidative stress, etc.
In addition to healthy lifestyle behaviors that promote fertility, consider:
Healthy Aging
According to the CDC, the leading cause of death for men is heart disease. Over 40% of adult men in the U.S. are obese, and almost 52% have high blood pressure. Poor metabolic health and chronic disease are largely lifestyle-related, and risk increases with age.
Building healthy habits today sets you up for a long and healthy life. Begin with eating well,balancing blood sugar, and tending to your physical and emotional health. In addition, consider:
Vision
Vision is another system that declines with age, and antioxidants play a critical role in preserving vision. In addition to eating fruits and vegetables, consider:
Men’s Health Multivitamin
A quality multivitamin can be part of your overall men’s wellness plan. In addition to nutrition and lifestyle support, a multivitamin provides vitamins, minerals, and other important compounds to support energy, vitality, and healthy aging. Think of it as your nutrition insurance policy!
Twenty2 Nutrition Men’s Multivitamin(Add link to product)contains all the nutrients discussed here (and more) in their most optimal, bioavailable forms. The new men’s multivitamin contains:
Vitamins:
Minerals:
Bioactive compounds, antioxidants, and plant extracts:
Take two capsules with breakfast and two with lunch for best results. With consistent use, notice how you feel in terms of energy, mood, libido, and cognition.
Please don’t discount the power of healthy habits and solid nutrition regarding men’s health. Taking care of your health with simple changes, such as adding a multivitamin, is something you can begin today for a lifetime of wellness.
This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition.
Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice ateconutrition.co.
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