Recently, Rejuv Wellness Clinics have experienced an increase in male-related health issues that can be linked to inflammation, pressure, and adrenal exhaustion.
When considering your overall well-being, we take a comprehensive approach encompassing all of our 7 Pillars of Wellness. These seven components that make up a healthy lifestyle are getting enough sleep, staying active, maintaining equilibrium, having a well-balanced diet, taking dietary supplements, practicing awareness, and controlling one’s surroundings.
In an ideal situation, we would all consume organic, minimally processed foods with high fiber and ample vital vitamins, minerals, antioxidants, and other essential nutrients that are necessary for our optimal well-being. Nevertheless, this strategy isn’t always realistic or feasible, resulting in inadequate nutrient intake and associated health troubles for males.
4 Common Nutrient Deficiencies in Men’s Health
1. Vitamin D and men’s health
Vitamin D continues to be discussed widely, and quite rightly so first, because it’s essential to health. And second, vitamin D deficiency is staggeringly common. It has been reported that over 40% of American adults do not have the necessary amount of vitamin D. The amount of people who don’t have enough of the vitamin is even greater.
Vitamin D, also known as the “sunshine vitamin,” is made in the body when it is exposed to ultraviolet light. If you rarely go outdoors without sunscreen, or if you have a darker complexion, you may need to increase your vitamin D consumption. Furthermore, elderly individuals, individuals with inflammatory bowel illnesses, overweight persons, and those who have had gastric bypass operations are at risk for incurring a lack of vitamin D.
Why Vitamin D Is Important for Men
Vitamin D assists the body in taking in calcium, which is critical for maintaining strong bones. Vitamin D is also extremely important for healthy muscles and nerve function and helps the immune system in protecting us. Not enough vitamin D in the body can raise your chances of getting a bone break, as well as types of cancer.
How Much Vitamin D Do Men Need
Target 600 IU each day if you are between 19 and 70 years old. If you are 71 or over, the amount of IU per day increases to 800.
2. Calcium and Men’s Health
The 2015-2020 Dietary Guidelines for Americans recognize a worrying lack of calcium in the Standard American Diet, which is considered one of the most pressing nutrients of public health concern. If you suffer from lactose intolerance, do not consume dairy goods, or are above 70 years old, you are more vulnerable to nutrient deprivation. Getting enough Vitamin D is integral for your body’s ability to absorb calcium properly, meaning that if your intake of Vitamin D is too low, your calcium levels could decrease.
Why Calcium Is Important for Men
It is vitally necessary to get an adequate amount of calcium when bones are still forming and growing, up until the age of 30. This is because calcium helps bones to develop stronger and healthier. Despite this, inadequate calcium consumption can result in the weakening of bones. This is due to your body being unable to consume the calcium which is necessary for the proper functioning of the heart, muscles, and glands. In order to fulfill this requirement, it will take the calcium it requires from your bones.
Studies suggest that higher consumption of calcium may have a positive effect on people’s blood pressure. It is essential for males to take steps to regulate their blood pressure since it is more prevalent among them than women, and high blood pressure is a major contributor to coronary illness.
How Much Calcium Men Need
If you are within the 19 to 70-year-old range, it is necessary to have a daily intake of 1,000mg. People who are over 71 years old ought to strive to consume 1,200 milligrams of something every day.
3. Omega 3 and Men’s Health
Fatty acids known as Omega 3s are available in the diet from foods like fish and nuts. When discussing the advantages to health that come with an omega-3 diet, typically we refer to the three main types: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid).
In an ideal situation, we would be consuming a sufficient amount of essential fatty acids through our daily meals. We are aware that the so-called Standard American Diet does not meet ideal standards.
Two difficulties present themselves when it comes to getting enough omega 3s. Most of us do not get enough. There is an issue of having the appropriate ratio between omega 3s and omega 6s.
The difficulty is that since we began depending on processed foods, the balance between our omega 3 and omega 6 has been greatly disturbed. It is theorized by scientists that the human body has developed to require a balance of omega 3 to omega 6 of 1:1. However, due to the fact that we heavily depend on a lot of pre-made foods that are packed with omega 6 nutrients, our ratio of these two substances is now something like 1:20. This implies that we’re taking in a ratio of 20 parts Omega 6 to 1 part Omega 3.
Why Omega 3 is Important for Men
It is necessary to obtain Omega 3s through food since the body is unable to create them itself; they are considered basic fats. They are key to countless aspects of health, but here are some of the biggies that men need to consider:
Brain health. Omega 3s are essential for keeping the brain functioning optimally as they are the components out of which nerve cells are made. Studies suggest that omega 3s may be linked to issues like Alzheimer’s disease, depression, Parkinson’s, and learning capabilities.
Heart health. Heart disease is the leading health concern for men. Studies suggest that taking Omega 3 regularly can drastically diminish the danger of cardiovascular issues, including reduced odds of having a heart attack, Congestive Heart Failure (CHF) and fatal and non-life-threatening coronary heart disease.
Exercise recovery. Omega 3s can reduce the aches and pains associated with weight lifting. This is beneficial for those who use the gym frequently and for those who are in the process of physical rehabilitation.
How Much Omega 3 Do Men Need
Men should consume 1.6 grams of omega-3s on a daily basis as the suggested intake. Certain research that explored possibilities for therapeutic benefits was conducted with larger doses.
4. Magnesium and Men’s Health
Most men fail to have the desired daily amount of magnesium in their diet—especially those in their 70s and older are most likely to be lacking in it. Individuals suffering from conditions affecting the digestive system, such as Crohn’s disease or celiac disease, in addition to those with type 2 diabetes, and those who drink alcohol excessively, are all in danger of not consuming or taking in sufficient amounts of magnesium.
Why Magnesium is Important for Men
You won’t necessarily experience any telltale indications if you don’t get enough magnesium. Eventually, not getting enough magnesium can result in various health issues. These are some of the major issues men should be concerned about.
High blood pressure and heart disease. Investigations have indicated that consuming foods abundant in magnesium or taking magnesium supplements can reduce blood pressure. Investigations have concluded that individuals with the most elevated amounts of magnesium in their bloodstream are almost 40% less likely to experience abrupt cardiac fatality.
Type 2 diabetes. Magnesium has a significant impact on glucose metabolism, which could potentially explain why individuals who take in higher amounts of magnesium have a significantly decreased risk of getting type 2 diabetes.
Osteoporosis. When considering bone health, calcium often comes to mind. But magnesium is also essential for bone formation. It has been found that an absence of magnesium can be correlated to osteoporosis and diminished bone density.
How Much Magnesium Do Men Need
Aim to consume 400 mg of something on a daily basis between the ages of 19 and 30. If you are 31 years old or older, then the number of daily calories should be 420.
Other Mineral & Nutrient Deficiencies Affecting Men’s Health
Vitamin K2 for Healthy Bones
K2 assists the body in the creation and maintenance of robust bones. Delicious K2 sources of nutrition can be obtained through the consumption of fermented fares like sauerkraut, natto, tempeh, and kimchi, as well as okra, kale, parsley, or spinach.
Vitamin B To Maintain Cell Health & Keep You Energized
You should aim to vary your weekly diet in order to increase your consumption of B Vitamins. This can be done by including specific foods like almonds, sunflower seeds, dark leafy green veggies like broccoli and spinach, avocados, brown rice, millet, wild fish, lentils, citrus fruits, and bananas.
Iron to Create Energy from Nutrients & Support Oxygen Transport
Foods such as dark green and dark red fruits and vegetables are beneficial to your blood and will improve your iron levels. Fruits and veggies that contain the most iron are spinach, kale, Swiss chard, beet greens, beetroot, mushrooms, and palm hearts, plus mulberries, elderberries, raspberries and blackberries.
Tips To Keep Your Body Fat in Check
As men get older, they go through an increase of fat in their midsection, so keeping blood sugar levels balanced, metabolism high, and reducing cortisol stress hormones is essential for increasing testosterone. Eating the correct foods and reducing inflammation will help to minimize body fat, but here are some more tips for men’s health.
1. CONTROL Blood sugar imbalances & cravings.
Include protein with every meal, make sure to chew thoroughly, and select items that are easy to digest. Be sure to ensure you’re consuming enough fiber so you stay full and regular. Incorporate 1.5 teaspoons of ground flaxseeds or psyllium husks in a glass of water prior to breakfast and dinner.
2. EAT FOODS THAT Slow YOUR metabolism.
Include thermogenic ingredients in your nourishment, like hot peppers, garlic, ginger, curry, and herbs, to increase your metabolic rate when inactive.
3. Boost Your Testosterone.
Testosterone has several beneficial effects on the body such as decreasing fat and increasing muscle mass, and it can also help to increase enthusiasm and motivation, not only in everyday life but also in intimate settings. Foods that can increase testosterone levels naturally include garlic, pastured eggs, almonds, oysters, gluten-free oatmeal, lemons, Manuka honey, and spinach. The kind of workout you do likewise has a considerable effect on testosterone levels, so make certain to opt for high-intensity interval training, interval training, and strength training. Yoga and meditation can lower your tension, resulting in an amazing equilibrium of your hormones.
If you think your testosterone levels are not at the optimal level, you can have this checked by various labs. It is possible to conduct an accurate male hormone assessment through a saliva test that ascertains testosterone, DHEA, cortisol, and estrogen levels. It is generally recommended that four samples be taken over the span of 24 hours. This provides an obvious indication of the part that the adrenal and sex hormones play.
4. Manage Your Stress Levels.
Stress and your thoughts GREATLY affect your inflammation. Focus on being in the present moment rather than constantly worrying about the past or future. This can help decrease stress hormone production and prevent your body from being in a fight or flight mode, leaving more energy at the end of the day for self-healing.
Occasional periods of stress are to be expected, as the sympathetic nervous system is triggered, which creates a fast instinctual reaction to any dangerous or tense situations. A rush of stress hormones heightens the body’s awareness and quickens the heart rate, supplying additional blood to the muscles in case an emergency escape is needed. When danger does not actually manifest itself, and it is simply caused by worrying about trying conditions, the body is unaware of this and that is why stress has become connected to every type of illness. Cortisol increases, which leads to more fat being stored in the body, intensifying the anxiety one may already be feeling.
This is why, as a special gift for June, when you purchase a Metabolism Reset Pack, we are also giving you our Adrenal Complex Capsules. These capsules can help you lower the number of stress hormones in your body, which will result in less fat.
Having a daily mindfulness routine and picking out prayer/meditation exercises that you connect with are essential to soothe your entire body and maintain stability. Dr. Bruce Lipton has written an exceptional work, entitled Biology Of Belief, which will show you how to use your thoughts to attain optimal health and well-being, as well as a mayance of life.
5. Sleep IS IMPORTANT
If you don’t get enough slumber, your body will not be able to repair itself, resulting in inflammation and illness. It is essential to manage your stress levels, and introducing a sleep ritual like our Sleep Well Tea will help you to achieve restful sleep, which will have a positive impact on your physical and mental well-being.
6. Environmental Toxins
The usage of non-organic chemical hygiene products has an immense impact on inflammatory conditions since they can congest the liver and kidneys, leading to irritation and illness. If altering your entire life is too costly, begin with the most influential products, such as deodorant, shower gel, and shampoo. Then move onto household products and clothes detergent.
What You Do Most of the Time Determines Your Health
You can use nutrition, exercise, rest, mindfulness, and the environment to positively influence your male health. Supplements can also help with any shortcomings and help you to better cope with any stress while reducing irritation.
Most of your habits will determine your level of health. Being consistent in your healthy habits by allowing yourself a couple of indulgences on the weekends is a great way to ensure your body and mind are healthy and disease-free.
