According to the World Health Organisation, men visit their general practice less often than their female counterparts and consistently report unmet healthcare needs.(1) In fact, recent figures suggest women aged between 20 and 40 years are twice as likely to go to their doctor’s or visit a pharmacy than men in this cohort.(2)
There are many possible explanations for this; perhaps some men fear receiving a bad diagnosis or are time-poor due to busy schedules. However, we also can’t ignore the elephant in the room: pervasive gender stereotypes. Generally speaking, health is socially constructed as more of a feminine concern.
Even now, there’s an unspoken rule that men should appear less fazed about their physical and emotional health to publicly maintain any ‘real’ macho identity.(3) Of course, not all men subscribe to this idea. But work still needs to be done to dismantle the stigma. Because sidestepping health comes at a real cost.
The truth is implementing positive changes in the name of your wellbeing won’t ever result in a loss of ‘masculinity’. On the contrary, taking action to support your health actually demonstrates strength, responsibility, and conscientiousness. Gender politics aside, let’s dive in: here’s your ultimate guide to men’s health.
Nutrition basics
Keeping yourself healthy as you traverse manhood should be simple. And your nutrition is no different. Food is the fuel that powers your daily activities – be it training for a sporting event, working towards a promotion, or energising you as a new sleep-deprived dad. Your menu doesn’t have to be complicated; just make sure it’s up to the job.
A new take on five-a-day
In a meta-analysis of 95 studies, scientists at Imperial College London reported that eating upwards of five portions of fruit and vegetables daily might cut the risk of premature death by a third.(4) However, in the 2018 Health Survey for England, data revealed fewer men than women fail to meet even the five-a-day guidelines.(5) Increasing your intake of these plant foods doesn’t mean grazing on lettuce leaves or loading up on boiled sprouts (which, we can all agree, isn’t the most inspiring activity, right?). Fruit and veggies are actually tremendously versatile, not to mention delicious. Try setting yourself the goal of surpassing the five-a-day mark.
Eat more plants
- Keep frozen fruit and veg in the freezer for smoothies
- Snack on veg – try cucumber with hummus or celery sticks with nut butter
- Leave visually appealing fruit and veg on your desk and kitchen counter
- Roast trays of vibrant vegetables for lunches and dinners
- Add two servings of fruit and veg to every meal, including breakfast
- Combine veggies with healthy fats, like an avocado salsa or tahini dressing
- Keep diced onion and garlic in the freezer for soups, stews and curries
By and large, men tend to eat more meat
than women, especially when it comes to red meat.(6) One explanation for this phenomenon is that eating red meat – namely steak – is often perceived as more ‘masculine’. You only need to look at the slew of fast-food ads to know they unapologetically target hungry men. The problem is red meat is high in saturated fats, which may affect your heart health when consumed regularly. If you’re a meat-lover, can you try to cut down on your consumption?
Meat us halfway?
- Enjoy meat-free Mondays
- Make meat the condiment of your meal
- Eat more plant protein – seitan, beans, lentils, soy-based foods, and quinoa
- Could you go one step further and try ‘Veganuary’ (giving up all animal products in January)?
Think like Blue Zones
Blue Zones are hotspots of longevity around the world – wondrous enclaves, like Loma Linda, California and the Nicoya Peninsula, Costa Rica, where the population of centurions is almost ten times higher than average. Strangely enough, these Blue Zones don’t share One True Diet. Some are vegan; some eat meat; some feast on high-carbs. What unites them, however, are the following principles. To channel their vitality, can you incorporate some of these mantras into your diet and daily life?
Blue Zone guiding principles
- They all sit down to eat their meals together
- They eat seasonally
- They don’t eat processed food
- They allow for occasional treats – at Christmas or Easter, for instance
Variety is the spice of life
Try to cram as many different coloured fruit and veggies into your diet. Diverse plant foods feed the bugs that live in our gut, collectively known as our microbiome. And it’s becoming increasingly clear that a healthy gut means a healthy body and healthy mind.
Don’t drink your calories
In 2017, 24 per cent of men reported they consumed more than 14 units of alcohol a week, compared to 11 per cent of women.(7) Amongst other things, male-oriented advertising has also lead to a growing gap in the amount of beer consumed by men and women, with 53 per cent of men drinking beer at least once a week, compared to only 17 per cent of women.(8) But guzzling brews and other alcoholic beverages comes at a cost – a calorific one (enter the infamous ‘beer belly’). Of course, you can still enjoy a tipple; just remember moderation is key.
Did you know?
There are around 208 calories in a pint (the same as a Mars bar!)
Try fasting
In recent years, micro-fasting – also known as intermittent fasting or time-restricted feeding – has become increasingly popular. This eating style is purported to improve blood sugar control, appetite signalling, and even immune function.(9) Micro-fasting is also believed to complement the body’s internal circadian rhythm, which governs the sleep-wake cycle. Put simply, restricting your eating window means eating in sync with your natural rhythms. It makes intuitive sense.
Milk Thistle
Overindulged? Milk Thistle is a traditional herbal medicinal product used to relieve the symptoms associated with occasional overindulgence of food and drink.
A 12-hour eating window
Try eating your meals within a twelve-hour window, starting from the beginning of your first meal to the end of your last meal. If you miss a day, don’t worry. Just try again when you feel ready.
Move more
Weight loss, improved sleep, lowered stress, better immune function – these are just some of the reasons why physical activity needs to be a non-negotiable pillar of your life. But before we jump in, a quick note on semantics: ‘exercise’ suggests an activity that happens independently from the rest of our lives. We go to the gym. We shower. We forget about it. However, this way of thinking isn’t serving our bodies. Instead, we need to start seeing ‘exercise’ as ‘movement’, which happens continuously throughout the day.
Get the steps in
Putting one foot in front of the other doesn’t feel like rocket science. We all know how to do it, and most of us are afforded the ability to do so. But modern life has made this fundamental process pretty hard. We sit in our cars, at our desks, on our sofas. And yet, increasing your step count is one of the easiest and simplest ways to get you more active. Some would even call it a ‘gateway activity’ into other forms of movement. Aim for at least 10,000 steps daily. And try to walk at a pace that leaves you a little breathless.
Walk more
- Have walk’n’talk meetings at work
- Walk over and talk to a colleague instead of emailing them
- Always choose the stairs over the lift or escalators
- If possible, use a standing desk at work
- Meet friends for a walk, not a coffee – or, just have a coffee while you walk
- If you arrive early for an appointment, walk around the block
- Try to park as far away from the supermarket entrance as possible
Cherry-pick your cardio
Ever coveted your friend’s enthusiasm for rugby? It’s about time we debunk the myth that physical activity should feel like an arduous chore – something we must do to stay in shape. Movement is fun; it should fill you with as much excitement as your rugby-playing pal! Think carefully about a form of cardio – any heart rate-raising activity – that will rouse you off the sofa.
Find an activity that excites you
Perhaps it’s a high-energy spin class, a five-a-side football match, or a friendly game of badminton that inspires you to move? Find something you love and commit to getting sweaty three to four times a week. You could even break your session up into bite-size chunks: 15-minutes in the morning, 15-minutes at lunch, and 15-minutes in the evening.
Did you know?
The importance of rest days can’t be overstated! Take two whole rest days every week.
Build strength
Newsflash: your muscle is an organ – and one that needs regular work. Building muscle strength may result in better body composition, reduced risk of muscle loss, and improved bone health. (10) Set yourself the goal of doing some form of strength-training twice a week. You can use free weights or your own body weight against gravity. Make sure your workouts hit all the major muscle groups of your upper and lower body, including your glutes, quads, hamstrings, chest, shoulders, back, arms and core.
Punctuate your day with micro-movements
Besides committing to longer cardio and strength workout sessions, you can also inject more activity into your day with short bursts of movement. We’re talking no more than five minutes of work a pop. Got a spare few minutes before your next meeting? Put on your favourite song and dance. Waiting for your bath to run? Do some yoga stretches. Want to wear out the kids? Play a quick game of tag. Try moving like this three to four times a day.
Workout while you wait
While you wait for your coffee to brew, try doing a set of five squats, five lunges and five press-ups. Repeat until your java is adequately steeped and you’re feeling energised (perhaps you won’t need that cuppa after all?).
Hold yourself accountable
Can’t muster up the motivation to move? Enlist the support of a workout buddy who will help hold your workout goals accountable. If you agree to meet a friend at 7.30 am for a run, you can’t let them down. Ultimately, you both need to keep your side of the bargain.
Additional support
To complement your fitness schedule, you may wish to consider the following additions.
Tart cherry juice
Tart cherries are a rich source of antioxidants called proanthocyanidins, which gives them their deep hues. Increasingly, tart cherry juice has become a go-to for scores of sportspeople, many of whom use it for recovery after exercise. Drink it: tart cherry juice.
Protein powder
If muscle gains are on your agenda, you’ll need to ensure a plentiful intake of protein. The perfect afternoon pick-me-up or post-training snack, protein powder will help you achieve your sporting goals. Eat it: whey (dairy) or pea (plant-based) protein powder.
Epsom salts
Epsom salts are rich in natural minerals, which may help relax aching muscles when added to warm bathwater. An excellent choice after a challenging workout.
Address unhealthy lifestyle choices
According to the Men’s Health Forum, men are more likely to engage in risk-taking behaviours than women.(11) Researchers noted that – out of smoking, excessive alcohol use, poor diet and low levels of physical activity – men are more inclined to participate in a combination of three or four risky behaviours.(12) To support your overall health, you may need to look squarely at some of your lifestyle choices.
Stub out smoking
You shouldn’t be surprised to see smoking mentioned here. Smoking is one of the biggest causes of poor health and premature death in the UK. This habit increases your risk of developing more than fifty serious health conditions. (13) Giving up is never easy, but try to make every effort to stop in whatever way you can. For more guidance and support, you can call the NHS Smokefree helpline on 0300 123 1044.
Take it easy on the tipples
Generally speaking, men tend to consume more alcohol than their female counterparts. But drinking too much can take a sizeable toll on your physical and emotional health. In an ideal world, try to have no more than one alcoholic drink a day. The NHS guidelines advise against drinking more than 14 units a week. And if you’re drinking habitually, try to spread your consumption over 3 or more days.
Watch your screen time
In the era of Netflix and social media, everything is bottomless. Tech companies have gone above and beyond to systematically remove stopping cues. We don’t have to do much to get more and more content. The same goes for playing video games: one round seamlessly rolls into the next. The endlessness of online experiences has short-circuited our ability to disconnect from technology. And this is a big part of what keeps us glued to our devices. That – and the fact many of us get a hit of dopamine (the ‘pleasure’ hormone) every time our phone pings.
Take a tech break
- Monday: switch off notifications
- Tuesday: unsubscribe from old emails
- Wednesday: take emails off your phone
- Thursday: have a device box for mealtimes
- Friday: switch off from tech 90-minutes before bed
- Saturday: 2 x device-free hours
- Sunday: have a completely screen-free Sabbath
Be kind to your mind
Alongside the pressures of modern life, the societal expectations for men to be the ‘providers’ and ‘breadwinners’ – many of which still pervade today – may exacerbate stress. The stereotype of the browbeaten, overworked male executive indeed has a kernel of truth to it. Chronic stress is no laughing matter. A surge in stress hormones can affect everything from your sleep and libido to your energy levels and skin. Fortunately, help is at hand.
Prioritise stillness
For many of us, the pace of everyday life has made the concept of stillness feel well beyond our reach. We’re either tethered to our work goals, social commitments, or family responsibilities. And when we’re able to grab five-minutes by ourselves, we’re often tethered to our phones (heck, many of us even sleep with our devices!). But we all need to take respite from the demands of everyday life – our minds crave it.
Find solace
Make a commitment to practice stillness and solitude for at least 10-20 minutes daily. You don’t have to venture down the conventional meditation route (although we’d highly recommend it if you can). Instead, you may wish to try a few rounds of deep belly breathing, mindful cooking, or walking in nature.
LOL more
No, we’re not joking laughter truly is medicine for the soul. Not only does a roaring laugh release ‘feel good’ endorphins in your brain, but it also activates and relieves your stress response.(14) Belly laughing promotes circulation and muscle relaxation, too, which can help mitigate some of the physical symptoms of stress. Try to incorporate more laughter into your day: smile more, listen to comedy podcasts, read funny books, go to comedy nights, learn to laugh at yourself.
Using your diaphragm (a.k.a. your belly), breathe in for 5 seconds, hold for 5 seconds, and breathe out for 10 seconds. Repeat until you feel relaxed.
Move daily
Physical activity is another excellent tool to support your emotional health and burn off excess stress. Regular movement enhances your wellbeing via the release of happy hormones, endorphins. Even two minutes of vigorous exercise can change your state of being and relieve tension. Next time you see red, get moving.
The myth of ‘manning-up’
Although the tides are changing, certain expectations about gender prevail. And thanks to centuries of societal conditioning, the fact remains that displaying strength, bravery and stoicism is still associated with masculinity. This ancient stereotyping has led to the ‘toxic masculinity’ that we now discuss in common parlance. But the bottom line is that everyone needs good mental fitness; men are no exception.
First steps…
If you’re struggling with your emotional health, know that you’re not alone and there are plenty of ways to get help.
1. Find allies
Human connection is a powerful elixir for emotional health. All humans want to be seen, heard and held. Don’t be afraid to ask for help. Seeking support doesn’t make you ‘weak’; it actually requires strength and courage. Find trustworthy allies you can talk frankly and candidly to about your mental health. This tribe will listen to and support you. If you can’t speak to friends, reach out to a GP or therapist.
2. Share often
Once you’ve found your tribe, make a conscious effort to share regularly.
If you keep everything bottled up, your mental load can become heavier and heavier. Sharing often is like cleaning the cogs of your mind. When someone asks, ‘how are you?’ don’t just respond with ‘fine’, as so many of us do. Take the opportunity to give a genuine answer.
3. Educate yourself
Beyond opening up to allies, equip yourself with more tools to support your mental health and lead a life that serves you. Read self-help books; find communities online; research the best self-care techniques. Be more resourceful.
4. Application and integration
Time to take action. Implement what you’ve learned from speaking to your tribe and conducting your own research. Set yourself goals and hold yourself accountable. Remember, discomfort always precedes growth.
5. Reward yourself
Be sure to balance difficult work with pleasure. Rest, relaxation, and restoration are just as crucial as pushing yourself out of your comfort zone.
Additional support
For destination ‘calm’, you may consider adding the following to your diet.
Magnesium
Colloquially known as ‘nature’s tranquiliser’, magnesium contributes to normal psychological function.
Eat it: leafy green vegetables
Valerian
Valerian root extract is a traditional herbal remedy used for the temporary relief of sleep disturbances and mild anxiety.
St John’s Wort
St John’s wort is a traditional herbal remedy used for the relief of low mood and mild anxiety.
Ashwagandha
Often referred to as ‘Indian Ginseng’, ashwagandha is thought to possess similar adaptogenic properties as other ginseng herbs. This root is the perfect partner to magnesium and L-theanine.
L-theanine
There’s nothing a ‘clever’ cup of tea can’t fix. Some experts have attributed the naturally occurring amino acid L-theanine, to the restorative success of the nation’s favourite brew.
Rhodiola Rosea
Rhodiola Rosea has been used for its herbal properties for centuries. It’s an excellent partner to magnesium and L-theanine.
Care for your cognition
Nut, noggin, noodle – whatever you call your brain, this powerhouse is the reason we’re such a successful species. Unfortunately, there’s no magic bullet to prevent cognitive decline – like wrinkles, it happens. That said, your lifestyle habits do matter. Tweaking or adding certain rituals to your regime will help to keep your grey matter limber and sharp as you age.
Did you know?
One of the most revered Harvard studies that followed participants for 80 years found those with stronger social connections were the happiest and healthiest. (18)
A moment of mindfulness
As with your emotional health, mindfulness meditation may also keep your brain in fine fettle. A systematic review reported that mindfulness meditation might protect against some aspects of cognitive decline, most likely due to its impact on memory, processing, attention and executive functioning. (15) Mindfulness meditation doesn’t have to be complicated. You don’t need to sit crossed legged or chant ‘Om’. Downloading a meditation app is an easy way to kick-start your journey to better health.
Stay connected
As a social species, social connection is vital for our wellbeing. Loneliness – which is, unfortunately, on the rise – can send us spiralling into poor psychological and physiological health. Research suggests there’s a reciprocal relationship between social isolation and low mood.(16) And studies even purport that loneliness may lead to issues with cognitive function, executive function and attention.(17) Make a conscious effort to prioritise social connection throughout your life: befriend a neighbour; join a new group; volunteer; strike up a conversation with a stranger.
Stimulate your smarts
Like your body, your brain enjoys going to the ‘gym’.
Try incorporating more of these mental workouts into your routine to support the cogs of your cognition.
- Sharpen your smarts with brain-training exercises
- Take up a new language and learn your ‘bonjours’ from your ‘buongiornos’
- Find flow with music-making
- Get book wormy andread more
- Try your hand at a new hobby – be it Brazilian jujitsu or rock climbing
- Embrace your inner
- Picasso and get creative
Try to commit to two 10-15 minute HIIT sessions each week. You could fit in a session before work or on your lunch break.
Sniff rosemary
Shakespeare once famously said, ‘rosemary is for remembrance’ – and he wasn’t wrong. There’s some evidence to suggest this fragrance may play a role in memory. In one study, researchers reported that the inhaling of rosemary essential oil enhanced the memory of participants over 65 years. (19) Try keeping a bottle of rosemary essential oil to hand whenever your mind needs flossing.
Try HIIT
As with most areas of your body, your brain loves movement. In a 2015 study, researchers reported that high-intensity interval training (HIIT) might increase the production of ‘brain-derived neurotropic factor’ or BDNF. (20) BDNF is a molecule that supports brain health. It can be helpful to think of it as your brain’s high-octane fuel, helping it grow new nerve cells. Unfortunately, we can’t bottle BNDF. But one way to access it is through regular physical activity, particularly HIIT.
HIIT vs. traditional exercise
Rather than training non-stop for a given period, you divide a HIIT workout into smaller sessions, with ‘intervals’ of rest in between. These sessions must
be intense (hint: you should be pouring with sweat at the end).
Did you know?
Dehydration of just 2 per cent could impair your cognitive functions, including memory, attention and mood? Here are our helpful hacks to hit your H2O target:
Stay hydrated
- Add cucumber, lemon, or mint for flavour
- Drink through a reusable straw, which will encourage you to drink faster
- Set an alarm to remind you to drink every 30 minutes
- Buy a water bottle that marks how much you need to drink daily
Go Mediterranean
The Mediterranean diet is often lauded as the holy grail of good nutrition – and it’s really no surprise. Delivering its bounty of nutrient-dense fruit, vegetables, legumes, oily fish, nuts, unsaturated fats, like olive oil and a small amount of red meat, this age-old regime is famed for its brain-loving qualities. In fact, research suggests a higher adherence to the Mediterranean diet may slow cognitive decline. (21) Consider adding a taste of the Med to your meals.
Additional support
To keep your smarts sharp, you may wish to consider the following extras.
Iron
A building block for red blood cells and DNA, iron contributes to normal cognitive function. The NRV (Nutrient Reference Value) for adults is 14mg daily, but many men struggle to achieve this. Eat it: red kidney beans.
Zinc
The second most abundant trace mineral in the body, zinc contributes to normal cognitive function.
Eat it: pumpkin seeds.
Omega-3 fatty acids
Abundant in oily fish, the omega-3 fatty acid, docosahexaenoic acid (DHA), is particularly important for health. DHA contributes to the maintenance of normal brain function.* Eat it: mackerel.
Gingko Biloba
A useful bioflavonoid, Ginkgo Biloba may help maintain normal cognitive function and blood system microcirculation.
Tackle tiredness
Unfortunately, we live in an age that values business. Business has come to signal status. Many people wear it like a badge of honour; if we’re time-poor, it means we’re in high demand and thriving. But burning the candle at both ends can leave us depleted and bone-weary. Overtime, tiredness seeps into every corner of life, making it impossibly hard to carry out everyday activities. With that in mind, here’s how to refill the energy tank when it sputters.
Get more sleep
The all-seeing eye of technology, overworking, an ill-equipped sleeping environment, unhealthy bedtime rituals – there are many reasons why quality rest can evade us. But to quote the revered sleep researcher, Allan Rechtschaffen, ‘if sleep does not serve an absolutely vital function, then it’s the biggest mistake the evolutionary process ever made’. A good night’s rest isn’t a luxury; it’s a necessity. And we all need to start prioritising at least seven to nine hours of it each night.
Strike a healthy work-life balance
Many of us are quick to push everything else aside to satisfy our professional goals, even if it leaves us exhausted. But striving for a healthy work-life balance is nothing to be smirked at. Achieving balance can help mitigate stress, reduce the risk of burnout and lead to a greater sense of wellbeing. Try to implement realistic boundaries on what you’re prepared to do at work and home. Leave work at work – exercise a ‘no work emails’ policy at home. And, finally, understand that it’s okay to prioritise your health and loved ones. Remember, you should work to live, not live to work.
Get up more, sit down less
Modern life has shackled us to our cars, offices, and workstations. And yet, we haven’t evolved to lead largely deskbound lives; we crave movement. Being sedentary can lead to feelings of lethargy and fatigue through failing to oxygenate the body. Physical activity also releases ‘feel-good’ hormones called endorphins that are invigorating. Even short injections of activity can turbocharge energy levels.
Anti-desk activities
- Perform a short burst of push ups
- Do a set of squats while the kettle boils
- Do a set of triceps dips on your office chair
- Have a quick kick around with a football
- Grab a skipping rope
- Run vigorously on the spot for one minute
Even when you’re sitting down, can you fidget more? Tap your feet. Wiggle in your seat. Raise your calves. Jiggle your legs.
Stress less
An unexpected bill, relationship trouble, a strongly worded email from your boss – stress abounds our modern-day life. The problem is, prolonged stress can leave you overwhelmed, emotionally drained and exhausted. Stress can also pave the way for bad sleep. And bad sleep can pave the way for more stress. Together, stress and sleeplessness intensify each other, creating a negative feedback loop that can leave you spent.
Watch your water intake
Even mild dehydration can lead to fatigue and lethargy. Make a conscious effort to drink more water throughout the day. In a 2014 study, researchers found that upping the water intake of participants who didn’t ordinarily drink enough water had a tremendously positive effect on their energy levels.(22) Head back to page 16 for helpful hacks on hitting your H2O quota.
Additional support
To ensure a steady supply of fuel in the tank, you may wish to include the following in your diet.
Magnesium
Playing a role in almost 300 biochemical processes, magnesium contributes to energy release and a reduction in tiredness and fatigue. Eat it: tofu.
Iron
Like magnesium, iron also contributes to a reduction in tiredness and fatigue. Eat it: minced beef.
B vitamins
Several of the B vitamins, namely riboflavin, niacin, pantothenic acid, folic acid and vitamin B12, contribute to a reduction in tiredness and fatigue. Eat it: lamb’s liver.
Korean Ginseng
The inclusion of the well-known adaptogen, Korean Ginseng, may help to complement busy lives.
Sleep clever
The ‘sleep is for wimps’ narrative has won wide acceptance in recent years. And yet, this idea couldn’t be further from the truth. If you regularly short-change yourself of sleep due to irregular working hours, jam-packed social commitments, or twilight Netflix binges, it’s time to listen up. Vital for mood, energy and cognition (the list could go on), sleep is the best (free) performance-enhancing drug available.
Get 20-minutes of morning sunlight
Paradoxically, preparing for sleep should start as soon as you rouse in the morning. Sure, have a shower and fix yourself breakfast, but also make time to salute the sun. Exposure to morning sunlight is an essential component of our evolutionary heritage; it helps calibrate our 24-hour body clock, otherwise known as the circadian rhythm. Put simply, more morning sun means better sleep at night. Why not enjoy your morning coffee in the garden or bask in the rays en route to work? (Oh, and it doesn’t even matter if it’s overcast!)
Think carefully about caffeine
For many of us, the rich and bitter notes
of coffee see us through the morning, washing away bleary-eyes and sleepiness. Unfortunately, it doesn’t make up for the fact that caffeine can rob you of your precious sleep. This widely guzzled substance has a reputation for extending sleep latency (the time it takes to fall asleep), reducing total sleep time, diminishing sleep efficiency and worsening perceived sleep quality. (23)
All drugs (yes, caffeine is indeed
a drug) have a half-life – that is, the time it takes for its initial level of impact to reduce by 50 per cent. Caffeine has a half-life of six hours. This means if you brew a coffee at 4pm, the caffeine will still be in your system around bedtime. To support your quest for rest, try to enjoy your caffeine before midday.
Avoid commotion before bed
It should come as no surprise that scary films, discussions about finances, and strongly-worded work emails aren’t the most conducive to quality sleep. Instead of winding you down for sleep, they wind you up. Try to manage any emotional commotion before bed that may get between you and restful sleep.
Keep calm and carry on sleeping
- Never discuss stressful or financial matters before bed
- Educate your family and friends about your evening routine
- Make it a rule not to check work emails 90-minutes before bed
- Don’t watch the news, a thriller, or any other commotion-causing programme
Some people find meditation helps them access deeper states of relaxation and send them into restorative slumber
Follow a healthy bedtime routine
Humans thrive on structure and routine. And following the same rituals every night – around 30-90 minutes before bed – will help train your body and mind to unwind for rest. Ultimately, this routine should be relaxing. You may want to soak in a bath, diffuse essential oils in your bedroom, disconnect from technology, or read a book by a soft lamp. Do whatever you need to prepare your body for rest and practice the same activities every night.
Embrace the darkness
If you have ever been camping, chances are you slept well. Why? Well, you were submerged in the natural cycle of sunlight and nightfall. Once the soft embers of the campfire slowly petered out, you were left in total darkness. Darkness triggers the production of our sleep hormone, melatonin, signally that it’s time for rest.
Air conditioning, electric alarm clocks, light pollution from street lamps, blue night-lights, and electronic devices are notorious sleep saboteurs. For a good night’s kip, you need to exercise a zero-tolerance policy against all light sources.
Additional support
Dream of waking refreshed? You may want to consider the following additions.
Magnesium
Magnesium contributes to normal muscle and psychological function, making it a useful addition to your sleep arsenal. Eat it: avocados.
Valerian
Valerian root extract is a traditional herbal remedy used for the temporary relief of sleep disturbances and mild anxiety.
Epsom salts
Soaking in a relaxing Epsom salt bath may help prepare your body for rest at night. Consider making
it a staple of your evening routine.
Theanine and Lemon Balm
The soothing blend of L-theanine and lemon balm may be a welcomed addition at this time.
Lavender essential oil
For years, lavender has been touted for its calming and restorative effects on the body. To send you into a restful slumber, why not diffuse this mellow and fruity scent in your bedroom?
Be heart smart
We have a lot to thank our hearts for – pumping blood, oxygen and nutrients around our bodies’ non-stop for years on end. But while this organ may be a workhorse, it’s still vulnerable to the trappings of modern life: unhealthy dietary choices, a lack of exercise, smoking, and drinking to excess – all of which conspire to hijack its performance. And although poor cardiovascular health affects men and women, men, on the whole, need to exercise a little more caution.
Think plant-based
Plant-based eating is all the rage right now. Aside from supporting the environment and banging the drum for animal welfare, eating foods that derive exclusively from plants – vegetables, fruit, pulses, grains, legumes, nuts and seeds – may also work wonders for your health, especially where the cardiovascular system is concerned. Notable trials, including the work of Caldwell Esselstyn (1980-present day), The Lifestyle Heart Trial (1990), and The Courage Trial (2007), all provide compelling evidence that plant-based eating may improve overall heart health. (25)
Did you know?
According to the British Heart Foundation, more than 7.4 million people are currently living with a heart condition in the UK, 3.5 million women and 3.9 million men. (24)
The Mount Abu Open Heart Trial (2011)
In one trial, researchers evaluated the impact of plant-based nutrition on 123 cardiac patients. (26) Participants on a wholefood, plant-based diet reported a staggering 91% trend towards regression of plaque inside their heart vessels.
Manage stress
In stressful situations, your body releases a surge of adrenaline and cortisol – stress hormones that trigger a cascade of physiological effects: your heart pounds, breathing speeds up, and palms get sweaty. Collectively, these reactions are known as the ‘flight or fight’ response. Experiencing chronic stress means your body is in a perennial state of alert – and this can take its toll on the cardiovascular system. Stress and overwhelm can lead to chest pain, increased heart rate, palpitations and even elevated blood pressure – all of which can affect heart health over time.
Heart-healthy menu
- Pack in the fresh produce: Eat at least five portions of fruit and vegetables every day. These plants are crammed with healthy fibre for your heart.
- Choose whole grains: Whole grains help to power up your heart health. Quinoa, brown rice and oats are excellent heart-healthy additions.
- Limit artery-clogging foods: Reduce your intake of saturated fats (often found in high-fat dairy foods, cured meats, fatty cuts of meat and biscuits) and trans fats (often lurking in frozen meals, baked goods and fast food).
- Go for healthier fats: Choose extra virgin olive, canola and rapeseed oil instead of saturated fats. Rapeseed oil is a particularly brilliant culinary companion because it can be used at high temperatures.
- Take it easy on the salt-shaker: Try to cook without salt and limit your consumption of ultra-processed foods, which are generally high in sodium.
Heart-health no-go’s
- Smoking cigarettes. Research consistently highlights the relationship between smoking and poor heart health. (27)
- Drinking excessively. Habitually drinking alcohol to excess will eventually get the better of your heart.
- Having one too many coffees. Caffeine raises the blood levels of adrenaline, which temporarily elevates heart rate and spikes blood pressure. Try to drink no more than 2-4 cups of coffee or tea daily.
- Clocking less than seven hours each night. Just one night of broken sleep is enough to disrupt the delicate status quo of your cardiovascular system.
- Maintaining poor oral hygiene. Oral health and heart health are intimately linked.
Additional support
For the ultimate heart-health-hug, you may want to add the following to your diet.
CoQ10
CoQ10 is found in the mitochondria of your cells, where glucose is converted into the energy your body needs. Interestingly, the heart contains the highest concentrations of CoQ10. Cholesterol-lowering medication can deplete the body of CoQ10, so it may be worth adding this to your diet if you take statins. Eat it: sesame seeds.
Plant sterols
Plant sterols have a similar structure to the body’s own cholesterol. These substances may contribute to the maintenance of normal blood cholesterol levels.** Eat it: sunflower seeds.
Magnesium
An important multi-tasking mineral, magnesium contributes to normal muscle function. Eat it: brown rice.
Omega-3 fatty acids
Abundant in oily fish, omega-3 fatty acids contribute to the maintenance of normal blood pressure.*
Eat it: wild salmon.
* A beneficial intake is obtained with a daily intake of 3 grams of EPA and DHA
** A beneficial effect is obtained with a daily intake of at least 0.8g of plant sterols
Bone up on bone health
Unless something’s niggling, chances are, you probably don’t think about your bones all that much. As it happens, bones don’t usually receive the recognition they deserve until old age, with many of us wrongly assuming that poor bone health only affects elderly populations. The truth is we all need to live in a way that supports bone health at every age. Because waiting for that wake-up call fall is no fun at all…
Soak up some sun
Aside from making you glow inside and out, the sun is an integral part of our evolutionary heritage. When your skin is directly exposed to the sun’s powerful ultraviolet B (UVB) rays, your body synthesises highly bio-available (readily absorbed) vitamin D: vitamin D3. And, crucially, vitamin D contributes to the maintenance of normal bones.
Of course, you shouldn’t fry yourself to a crisp in the name of vitamin D. In the UK, Caucasian adults require approximately 13-minutes of unprotected midday sun exposure to the hands, lower legs, forearms in summer, three times a week, to maintain optimal levels of vitamin D.(28) If you have darker skin, you will need to spend longer in the sun to produce the same amount of vitamin D as those with lighter skin.
Add resistance
Resistance training is another tremendously useful tool for your bone health toolkit. Bones and muscles work synergistically (enter the musculoskeletal system). Put simply, if your muscles are in shape, then your bones will likely be in shape. Try this: hillwalking, cycling, push-ups, sit-ups, squats, lifting weights and even heavy gardening.
Embrace your inner yogi
Improving your flexibility completes the triumvirate of bone-bolstering exercises. Consider this: if you have a stronger core (the midsection of your body), you’re less likely to fall and injure your bones. As a man, you have to work a little harder on limbering up, as women are naturally more flexible. But yoga, tai chi, water aerobics and Pilates will help you harness your nimble-footed prowess.
Think weight-bearing
Much like the rest of your body, your bones crave movement. And they love variety, too (it is the spice of life, after all!). The pushing and tugging that happens in weight-bearing exercise help strengthen bones, making it an excellent option to support your overall bone health. Walking, jogging, or higher-impact sports, like tennis, football, or squash, are all great examples of weight-bearing exercise.
Ditch the smokes!
Amongst other things, smoking harms your blood vessels, compromising blood flow and making it harder for your body to heal fractures when they occur.
And that’s not all. Smoking also releases legions of free radicals (unstable chemicals) and nicotine, which are known to impact your bone-making cells, osteoblasts. Researchers found that one in eight hip fractures may result from cigarette smoking. (29) Do whatever you can to stub this habit out.
Additional support
To safeguard your bone health as you age, you may consider adding the following to your diet.
Calcium
When you think bones, you think calcium – and you’re not wrong. Calcium is needed for the maintenance of normal bones. Eat it: kale.
Vitamin D3
As we’ve already mentioned, vitamin D contributes to the maintenance of normal bones. The Department of Health recommends that all UK adults take at least 10µg of vitamin D3 between October and March. Since these months are darker, our bodies are unable to manufacture adequate vitamin D3. And although you can get your vitamin D fix from food (you can find it in: eggs, oily fish and liver), it can be hard to attain reliable levels, especially if you’re vegetarian or vegan.
Who’s at risk of low vitamin D?
- Men who get little or no sunlight
- Men over 65 years
- Men with darker skin, like those of South Asian or African origin
- Men who are significantly overweight
- Men on vegan or vegetarian diets
Vitamin K2
An unsung star in the nutritional world, vitamin K contributes to the maintenance of normal bones. Eat it: pork.
Magnesium
A multi-faceted and powerful mineral, magnesium contributes to the maintenance of normal bones. Eat it: dark chocolate.
Vitamin C
A true vitamin VIP, vitamin C contributes to normal collagen formation for the normal function of bones. Eat it: broccoli.
Skincare, simplified
It may be a sweeping generalisation, but it’s not uncommon for some men to have bare-boned, or practically non-existent, skincare regimes. Compare this to reams of women, who often have vanities overflowing with serum, lotions and moisturisers. There’s no doubt sexism is at play here. By and large, society has conditioned women to strive for youth, vitality and Instagram-worthy perfection. The rugged, ‘silver fox’, salt and pepper look, on the other hand, is coveted in men; ageing isn’t as big a deal. But looking after your skin isn't just about aesthetics; it’s an integral part of your overall health as a man. And it doesn’t need to be complicated.
There’s no one-size-fits-all
Curating a well-balanced, healthy skincare routine is like anything worthwhile: it takes consistency, commitment, and care – not to mention a good dose of trial and error until you find the best products to suit your skin (be it oily, acne-prone, sensitive, or dry).
1. Get skin squeaky clean with cleanser
- Oily/acne-prone skin: choose a formula with breakout-banishing salicylic acid or glycolic acid. Cleanse once in the morning and, crucially, twice in the evening.
- Sensitive skin: use simple cleansing milk with all-natural ingredients.
- Dry skin: look for a hydrating, gentle cleanser, like micellar water.
2. Buff it out with exfoliator
- Oily/acne-prone skin: choose a purifying formula with pore-perfecting glycolic acid, salicylic acid, or lactic acid. Use once or twice a week.
- Sensitive skin: look for a sensitive skin-friendly exfoliator with ingredients like lactic acid, glycolic acid, vitamin C, and multi-fruit acids. Exfoliate once a week, but be gentle – you don’t want to aggravate already-cranky skin.
- Dry skin: use a gentle exfoliator formulated with alpha hydroxyl acids (AHA) or glycolic acid once per week. Never over-exfoliate, even if it’s tempting to scrub away the flakiness.
3. Restore balance with toner
- Oily/acne-prone skin: choose a purifying formula that includes glycolic acid or niacinamide (vitamin B3). Use once or twice daily.
- Sensitive skin: use a toner with calming, moisturising ingredients, like glycerin, vitamin C, rosewater, witch hazel, or aloe vera, once daily.
- Dry skin: look for gentle, alcohol-free, fragrance-free toner. Use once a day.
4. Shine with serum
- Oily/acne-prone skin: choose a quality vitamin C serum to brighten and even skin tone. Pat onto skin morning and evening.
- Sensitive skin: use hyaluronic acid – the holy grail of serums for sensitive skin – morning and evening.
- Dry skin: look for a hydrating serum with nourishing oils, like rosehip, lavender, evening primrose oil, or squalane. Apply morning and evening.
5. Lock in moisture
- Oily/acne-prone skin: use a mattifying, featherweight moisturiser every morning and evening.
- Sensitive skin: choose a fragrance-free, hypoallergenic moisturiser. Use morning and evening.
- Dry skin: look for an ultra-hydrating moisturiser specially designed for dry skin. Apply morning and evening liberally.
6. Finish off with broad-spectrum SPF (use ½ teaspoon on your face and neck every morning)
- Oily/acne-prone skin: use a lightweight, oil-free, non-greasy SPF formula every morning.
- Sensitive skin: choose a fragrance-free, mineral SPF containing zinc oxide or titanium oxide. Apply every morning.
- Dry skin: look for a richly moisturising SPF that hydrates and plumps. Use every morning.
Additional support
To feed your skin from within, you may wish to consider the following additions.
Zinc
A powerful mineral, zinc contributes to the maintenance of normal skin. Eat it: steak.
B vitamins
Some of the B vitamins, namely biotin and niacin, contribute to normal skin and mucous membranes. Eat it: liver.
Iodine
An essential trace mineral, iodine contributes to the maintenance of normal skin. Eat it: eggs.
Anthocyanidins
Anthocyanidins are potent antioxidants that support the production of collagen in the body. Collagen is the most abundant protein found in the body and gives the skin its structure.
Eat it: blueberries.
Consider your fertility
It takes two to tango...and to make a baby, of course. As a future father, there are plenty of tools you can turn to improve the quality and quantity of your ‘swimmers’. In fact, you might be surprised to learn just how much affects your fertility. Ultimately, you need a 360-degree approach, tackling all areas of your lifestyle: diet, emotional health, sleep and even the way you work (hint: get that laptop off your lap!).
Move regularly, but don’t overdo it
We can now add fertility to the long list of areas exercise excels. In one study, men who performed at least half an hour of exercise three times a week improved their sperm count.(30) Participants who started running and maintained a healthy treadmill-training schedule had ‘healthier soldiers’ than other men in the study. However, the same investigation reported that intense exercise sessions (approximately one-hour stints) and competitive sports, like cycling, might also lower sperm quality.(31) The take-home message is this: exercise moderately, but don’t overdo it!
Minimize stress
Modern life doesn’t always make it easy to decompress. We’ve become a nation of stressed and frazzled individuals. Of course, trying for a baby can also pile on the pressure, especially if you’ve been trying for a while. However, relaxation is the key to unlocking the cogs of your fertility. On-going stress may limit sperm production.(32) Turn back to pages 14-16 to learn how best to manage stress.
Save your sleep
Did you know that both insomnia (sleep deprivation) and hypersomnia (excessive sleep) have been linked to poor sperm quality?(34) Try to find that sweet sleep spot – somewhere between seven and nine hours. Head back to page 20-22 to learn more about improving your
sleep hygiene.
Keep it cool down below
It’s worth mentioning that sperm functions best just below your own body temperature. So, if you’re actively trying for a baby, avoid these groin-overheating-activities as much as possible:
- Limit the use of hot baths or saunas – take showers instead
- Don’t sit with a warm laptop on your lap for long periods
- If you work in a hot environment, ensure you take regular breaks outside
- Limit sitting down for long periods
- Avoid wearing tight underwear or trousers
Shed excess weight
Researchers have reported that overweight and obese men are more likely to have a lower sperm count than their normal-weight counterparts. (33) In an ideal world, you should aim for a BMI between 18.5 and 24.9. Some of the best ways to achieve healthy, long-lasting weight-loss results include eating a whole food diet (foods in their ‘whole’ form), exercising most days, and going easy on the beers.
Slash the smokes
Smoking also conspires to hijack your chances of conceiving. This habit can reduce the quality of your sperm, lower sperm count and affect the sperm’s ability to swim. (35) Thankfully, smoking cessation can reverse the damage. For more help on quitting, head over to NHS stop smoking services.
Be mindful that if you smoke, but your partner doesn’t, your second-hand smoke may also affect her fertility and overall health.
Additional support
Zinc
The mineral, zinc, may be a useful addition at this time. Eat it: chickpeas.
Selenium
A critically important trace mineral, selenium contributes to normal spermatogenesis (sperm health). Eat it: Brazil nuts.
Limit tipples
Trying for a baby can be overwhelming. But as tempting as it may be, refrain from using alcohol to take the edge off. There’s a compelling amount of evidence to suggest that drinking to excess may affect your fertility. In men, regularly drinking more than 14 units of alcohol may lower libido, reduce testosterone levels and lower sperm quality and quantity.(36) Reducing your intake – or better yet, avoiding alcohol altogether – will also make it easy for your partner to teetotal.
References
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(4) Wighton, K., T. and Campus, S., (2020). Eating More Fruits And Vegetables May Prevent Millions Of Premature Deaths Imperial College London. [ONLINE] Imperial News. Available at: https://www.imperial.ac.uk/news/177778/eating-more-fruits-vegetables-prevent-millions/
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