The Essential Guide to Men’s Health: Be the Change with Evidence-Based Strategies
Men’s health is important, but it’s often not discussed enough. Movember — an international movement to raise awareness for men’s health issues — has brought light to various ills: mental health, prostate cancer, testicular cancer, and the prevention of suicide, just to name a few. This guide further addresses that mission by providing actionable takeaways to help men reach optimum mental and physical health.
Last week, I was invited by the Silicon Valley Health Institute to discuss men’s health. It was an ideal time to speak about this subject. You may be surprised (or horrified) by many of the facts I shared.
Breaking the Silence
Mental health is stigmatised in men, resulting in untreated conditions, delayed diagnosis, increased rate of preventable diseases and early mortality. It is about taking action to ensure that men lead healthier and happier lives.
While men and women can suffer from mental health conditions, it is often underdiagnosed in men. Men are far less likely to seek out a general practitioner or medical professional for mental health conditions, they are not receiving the support they need, often leading to life-altering symptoms for men to visit their physician.
The average life span of men is now 4.5 years less than women’s. In the UK, the highest rate of suicide for all ages is for men aged 45-49. One possible cause for this, as it showed in the Samaritans report, was down to men being more frequently ejected from the family home than women in a family breakdown. Evidence has shown that they do not have as much of a social support network to fall back on. Also, they are more likely to end up alone, potentially paying a lot in child support.
Tips on Key Mental Health Issues
Talk about it: The first step is to start talking about mental health and remove the stigma around mental health and the widespread notion that “men don’t cry.”
Seek Professional Help: Therapy and counselling can be effective tools in maintaining good mental health.
Develop Emotional Resilience: Journaling, gratitude exercises, breathwork and mindfulness are good practices to support mental health.
Men are socialised to keep quiet about their feelings and worries, but this silence has proven harmful. Talking to a trusted friend, family member, or professional opens up an avenue to break down the sense of isolation and lets some steam off these bottled emotions. This usually is the hardest part of the conversation, but it is the most valuable first step toward healing.
Therapy isn't only for those in crisis; it is a proactive means to support your mental health. A licensed counsellor or therapist could help you face challenges like anxiety, stress, or life transitions, provide personalised strategies to increase your resilience, find new healthy ways to look at your worries, develop healthy coping mechanisms, and give emotional support.
Resilience is the art of bouncing back from life’s ups and downs. Journaling helps put thoughts in order; gratitude, fostering positivity; and mindfulness, ultimately in emotional regulation and awareness of your feelings and thought patterns.
The Role of Supplements in Men’s Health
The following supplements naturally increase testosterone:
Ashwagandha: Lowers cortisol levels, which in turn increases testosterone production.
Fenugreek: Increases bioavailable testosterone, increasing energy, sex drive, and muscle strength.
Asian Ginseng: Antioxidant properties may promote hormonal health, but research is mixed.
Ashwagandha is considered an adaptogen. It works synergistically to help your body manage stress by lowering cortisol levels. Given that cortisol and testosterone usually act inversely, lowering cortisol can create a space for testosterone levels to increase.
Fenugreek works by improving the activity of enzymes involved in testosterone biosynthesis. In the process, it increases the bioavailable testosterone — the forms of this hormone that the body can actively utilise —, thus, improving energy, muscle mass, and sexual health.
The putative benefits of using targeted supplements for testosterone lie in their anti-inflammatory and antioxidant effects, their role in reducing plasma cortisol levels, or the alteration in activities of key enzymes associated with testosterone production, especially in cases where inflammation or oxidative stress is identified as the root cause of low testosterone.
In addition, Asian ginseng also exhibits antioxidant properties, which reduce lipid peroxidation and increase glutathione peroxidase levels.
Vitamins for Men’s Health
Vitamin C & Vitamin E: Two major antioxidants known for their capacity to protect our cells and support reproductive health.
Zinc: Important for testosterone synthesis and immunity.
Coenzyme Q10 (CoQ10): Strengthens sperm motility and morphology.
Selenium and N-Acetyl-Cysteine: Enhance sperm quality and testosterone production.
Omega-3 Fatty Acids: Found in oily fish, flaxseeds, and walnuts, omega-3s support heart health, can help reduce inflammation and support cognitive function.
Magnesium: Aids muscle relax, energy production, and stress management. Spinach, almonds, and dark chocolate are excellent sources.
Vitamin C and Vitamin E are two antioxidants that help decrease oxidative stress (free radical damage). Vitamin C neutralises free radicals in water-based environments and Vitamin E protects fat, including fatty tissues and cellular and neurone membranes. Together, they have shown particular efficiency in improving sperm quality and reducing DNA damage, thereby supporting overall reproductive health.
Zinc is a cofactor in many enzymatic processes. Therefore, it is important in testosterone production, immune defences, and the repair of damaged sperm cells, which explains why zinc supplementation improves semen quality among men with disturbed fertility functions.
CoQ10 is one of the critical biochemical facilitators in the pathway of energy production inside the cell. For reproductive health, CoQ10 can meet the energy requirements of sperm cells, enhancing motility and structure. Clinical research shows that CoQ10 supplementation increases the rate of successful pregnancies.
Selenium supports testosterone synthesis, while N-acetyl-cysteine (NAC) is a precursor of glutathione, one of the most powerful antioxidant enzymes. Together, they increase sperm motility, morphology, and quality, making them useful infertility treatment options.
Meal Planning for Success
A balanced diet tailored to your needs is the foundation of long-term health. Start by incorporating the following:
ORGANIC Lean Proteins: Chicken, turkey, tofu, or legumes for muscle repair and satiety.
Complex Carbohydrates: Sweet potatoes, quinoa, and oats to provide sustained energy.
Colourful Vegetables: Bell peppers, broccoli, and carrots deliver essential antioxidants and fibre.
Hair Health Supplements
Biotin & B-Complex Vitamins: Promote keratin growth for healthy, strong hair.
Collagen: Improves strength in the hair to prevent hair breaking.
Zinc: An indispensable mineral in the cycle of hair growth and maintenance of healthy hair follicles.
All B vitamins support keratin synthesis, a protein that plays a major role in hair structure. These vitamins also improve blood flow to the scalp, providing a healthy supply of nutrients to hair follicles and supporting growth.
Since collagen is rich in amino acids, it provides the building blocks that hair proteins are made of. It also maintains elasticity and hydration on the scalp to prevent dryness that may promote hair loss.
Zinc helps maintain a proper hair growth cycle. It helps regulate sebum production on the scalp and repairs damaged hair follicles, thus preventing hair thinning or falling.
Supplements for Weight Management
Green Tea Extract: Increases metabolism and fat oxidation.
Probiotics: Gut health support, weight management, and anti-inflammatory capacity.
Active green tea constituents, especially catechins, increase thermogenesis, the process by which the body burns calories to create heat, and, therefore, metabolism and fat oxidation — making a natural aid in weight reduction.
Gut bacteria are key to metabolic health. Probiotic strains, such as L. acidophilus and B. lactis, improve the balance of gut flora, decreasing inflammation and supporting healthy weight loss. They also support nutrient absorption, leading to better overall health.
Resilience
Developing healthy coping mechanisms is essential for optimum health, mental health and growth. Consider adding some of the practices below to your daily routine.
Mindfulness: Include body scanning and deep breathing, which help lessen the feeling of stress and improve concentration. Place your attention on how you feel, to tensions in your body, and acknowledge any thoughts that may enter your mind.
Physical Activity: Releases endorphins and reverses the effects of stress hormones.
Quality Sleep: Restorative sleep strengthens cognitive and emotional resilience. Chronic lack of sleep is associated with mood disorders, fatigue, exhaustion, burnout and depression.
Mindfulness brings awareness to the present moment and allows you to better modulate your emotional reactions to stress. Deep breathing or body scanning promotes relaxation and provides greater ease in coping with demanding situations.
Exercise is the best stress management tool, and it costs nothing! It reduces cortisol levels while releasing endorphins, naturally improving mood. Regular physical activity promotes sleep quality, further enhancing resilience.
Sleep provides the base for mental and physical recovery. It lets your body heal itself and assists your brain in processing your emotions and consolidating memories, which makes it an integral aspect of emotional resilience and cognitive functioning.
Fitness and Physical Resilience
Regular exercise isn’t just about aesthetics — it’s essential for cardiovascular health, mental clarity, and longevity.
Optimal Exercise Routines for Men:
Strength Training: Aim for at least 2-3 weekly sessions to build/maintain muscle mass, and support metabolism and hormonal health.
Cardiovascular Workouts: 150 minutes of moderate-intensity cardio weekly (e.g., cycling or brisk walking) is ideal to maintain heart health.
Flexibility and Recovery: Stretching, yoga, or foam rolling improves mobility and prevents injuries.
Preventive Health
Prevention is the best medicine and better than looking for a cure. Regular check-ups and screenings can identify potential health issues early, significantly improving outcomes:
Prostate Health: Regular screenings for prostate cancer are recommended around age 50 (or earlier if you have a family history)
Cardiovascular Risk: Monitor blood pressure, cholesterol, and glucose levels as often as possible. Ideally more than once a year.
Mental Health: Take mental health assessments seriously and discuss concerns with a healthcare provider.
Did You Know?
Many diseases, such as type 2 diabetes, heart disease, can be mitigated or even prevented through lifestyle modifications alone.
Your Health, Your Responsibility
You can achieve lasting well-being by breaking the stigma, embracing scientifically proven supplements, and adopting healthier habits.
Start small — by improving your diet, scheduling a health check-up, or simply talking to someone —, be consistent, and watch those changes lead to a healthier, happier life.
Your health is in your hands (not your doctor). Choose to invest in it today.
References
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