Men are at increased risk of certain conditions like heart disease, high blood pressure, high cholesterol and stroke. They also have unique health concerns. When it comes to men’s health, there are many important aspects to consider including prostate health, libido, fertility, and heart and nervous system health.
A healthy diet, regular exercise and managing sources of stress, can help to support male well-being, from cardiovascular health, to mental health.
Top Foods for Male Health
Try to regularly include some of our top foods to support men’s health:
– Avocados/ Nuts: Loaded with healthy fat and fibre, to support cardiovascular health.
– Leafy greens and cruciferous veg: Rich in folate which lowers risk of cardiovascular and neurodegenerative conditions.
– Mushrooms: Rich in compounds to support immunity, cognitive health, and adaptogenic benefits for stress resilience.
– Tomatoes: Rich in lycopene, a powerful antioxidant. Studies show those with the most tomatoes in their diets are less likely to develop prostate problems versus men who rarely eat them.
– Oats: Zinc rich to support immunity. Filled with soluble fibre to trap and expel cholesterol, supporting cardiovascular health.
One of the most important ways to support male health is to support the endocrine system, which produces hormones that control much of the body’s functions. Hormones are the body’s messengers, carrying vital information to organs and tissues.
Tips for Male Hormonal Harmony
Testosterone is the primary male sex hormone and plays a crucial role in the many processes involved in men’s health, including fertility, immunity, muscle mass, cognitive function and more.
There are some simple tweaks to create balanced hormonal health:
– Nutritional: Zinc ensures proper hormone conversion. Cholesterol is essential to create sex hormones; HDL fats contribute to healthy cholesterol levels and happy hormones. vitamin D helps to regulate testosterone levels.
– Herbs: Cordyceps, ashwagandha, nettle, maca, mucuna and more help to encourage the production of male sex hormones.
– Sleep: Good quality sleep is essential so your body can rebuild and repair, and lack of sleep can decrease testosterone production.
– Liver support: To create hormonal balance, we need to have balance throughout the body, and the liver and its detoxification functions are critical to keeping hormones in check and eliminating toxins. Herbs including milk thistle, turmeric and artichoke can optimise liver function.
Things to avoid for hormonal harmony
– Chronic stress: When you experience stress, cortisol increases, and there is some evidence that high levels of cortisol depress testosterone
– Obesity: A wealth of evidence links obesity with lowered testosterone levels.
– Alcohol: Studies suggest that heavy alcohol consumption may reduce testosterone levels. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus.
– Trans fats: Many of the most common vegetable oils are loaded with polyunsaturated fatty acids. These fatty acids are usually classified as a healthy source of dietary fat, but they may also decrease testosterone levels, as several studies have suggested.
– Ultra-processed foods: Having many of these in your diet is a likely cause of obesity, which in turn has health implications including reduced testosterone.
In addition to a healthy diet, regular exercise and managing sources of stress, herbs can be a valued asset to support male health; from cardiovascular health, to hormonal health and mental health.
Top herbs for men’s health:
Ashwagandha: Adaptogenic properties which helps to nourish and restore, and bring balance to many bodily systems, improving the bodies resilience to stress and its effects. Helps to optimise blood pressure. Studies have shown men supplementing with ashwagandha have a significant increase in testosterone levels, improved sperm quality and higher antioxidant levels.
Hawthorn: Traditionally used as a heart tonic. Well studied for supporting heart function and cardiovascular health.
Maca: Traditionally used by the Inca warriors for performance and stamina. Supports healthy libido, energy, and fertility.
Nettle: Nettle root is traditionally used for men’s health to support healthy function of the prostate gland.
Reishi: Immune-modulating effects. Powerful adaptogen, that helps to uplift the mind. Is also hepatoprotective and cardioprotective, it offers many benefits key to men’s health.
Milk Thistle: Healthy liver function is important as we age, and milk thistle is excellent at regenerating the liver and protecting the body from the toxins we face on a daily basis.
