Leading a holistic and healthy life doesn’t come easy. We tend to overlook our health more often than looking after it, especially in this fast-paced routine with daily stress and hustle. Understanding that men’s health matters is a cornerstone in maintaining a healthier and happier life. Healthy diet and lifestyle play a significant role in adopting a holistic approach towards everyday wellness. We bring you a comprehensive guide to men’s health and well-being for leading a holistically healthy life.
Diet and Nutrition for Men’s Health
A well-balanced nutritious diet is one of the most essential components of men’s health. A diet that is rich in all the necessary nutrients helps in everyday optimal functioning of the body and also prevents various health conditions. For men’s holistic health, they must consume a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. There are certain nutrients that are particularly essential for men’s health. Let us dive in to understand their need better.
- Zinc
Zinc is an essential micronutrient for maintaining optimal male health. It helps improve the immune system and reproductive health in men. This vital element is a hormone balancer that promotes sexual and prostate health. For an adult male, consuming 11 milligrams of zinc per day is considered ideal. While everyday foods may not be sufficient to meet this quotient, male health supplements made with zinc-rich ingredients like shatavari, ginseng, kunchbeej, maca, and kali musli help meet the daily requirement.
- Omega-3 fatty acids
Omega-3 fatty acids, commonly found in fish oil supplements, support heart health, reduce inflammation, and promote cognitive function. Certain plant-based foods like flaxseed, marine algae, and seaweed are also a rich source of these fatty acids. Research statistics have shown that men tend to have more cardiovascular diseases as compared to women. Consuming 1.6 grams of these fatty acids per day is recommended for optimal heart and brain function in men. You can choose plant-based omega-3 supplements to gain the benefits of this vital nutrient.
- Vitamin D
Vitamin D is crucial for optimal immune function, bone health, and hormonal balance. It is an essential vitamin for men’s holistic health as it builds stronger bones and promotes better erectile function. This sunshine vitamin decreases inflammation and reduces the risk of bone diseases. The daily recommended dose of vitamin D for an adult is 400-800 IU or 10-20 micrograms. To meet this daily requirement, you can switch to plant-based vitamin D3 supplements.
Exercise and Physical Activity for Men’s Health
Physical exercise is one of the most fundamental aspects of men’s health, as is for any individual. Regular exercise is not just a means to stay fit; it's a key factor in preventing various health issues. From cardiovascular diseases to obesity, a sedentary lifestyle can contribute to numerous health concerns in men.
Exercise plays a crucial role in maintaining health conditions and a healthy weight. Regularly engaging in a mix of exercises like strength training, cardiovascular exercises, and flexibility training can be significantly helpful in enhancing overall physical health.
- Strength training
Regular strength training can help men improve their everyday strength and flexibility. It reduces the risk of falls and injuries, that becomes a very helpful factor with age. Strength training also enhances stamina, balance, and heart muscle strength.
- Cardiovascular exercises
Cardio is one of the very beneficial forms of exercises for men’s health. It improves overall fitness, helps lower blood pressure, raises good cholesterol levels and decreases bad cholesterol levels. Cardio exercises also reduce the risk of heart diseases and other chronic conditions.
- Flexibility training
Stretches and flexibility exercises are vital to maintain the body’s ability to perform daily tasks with ease. It improves the range of motion and allows you to use the full potential of your muscles.
- Yoga
Yoga is one of the most popular and beneficial forms of physical exercises. It not only prevents several physical concerns and chronic ailments but also helps with depression anxiety and other mental health concerns.
If you cannot go to the gym every day, just engaging in simple physical activities like walking, jogging, or cycling can be an important part of everyday health routine.
Mental Wellness for Men’s Overall Health
Physical health is often in the spotlight, while mental health mostly takes a back seat. Mental health is equally important for men’s overall wellbeing. The pressures of work, family, and societal expectations can take a toll on men's mental well-being. Mental health issues, such as stress, anxiety, and depression, can have a profound impact on overall health and quality of life. It is important for men to prioritize their mental health by engaging in stress-reducing activities.
- Open Communication
As compared to women, men often struggle with expressing their emotions. This can make it difficult for them to seek help for mental health issues and in times of need. It is important to communicate with a close circle of friends and family on a regular basis to have a feeling of oneness and emotional support. One must also talk to professionals and seek help if you're experiencing stress, anxiety, or depression.
- Mental Stimulation
Keep your mind engaged with activities that challenge and stimulate it. Engage in a new hobby and spend time doing things you love. You do not need to be an expert in it- just do it because you like it. This can be as simple as reading, puzzles, or learning a new skill or hobby. It is a great way to unwind, relax, and de-stress. It also helps you feel good about yourself.
- Positive Relationships
Maintaining healthy relationships is essential for an individual’s mental well-being. For men’s mental health they must cultivate strong connections with friends and loved ones and seek support when needed.
Lifestyle Choices for Men’s Health
Making healthy lifestyle choices is also an essential aspect in men’s optimal health. Certain habits and routines make a huge impact on overall wellness. Here are some of the key lifestyle choices and habits to follow for improved men’s health.
- Adequate Sleep
Quality sleep is essential for overall well-being. It is crucial to keep the mind and body well rested for their optimal functioning. Aim for 7-9 hours of restful sleep per night. A lack of sleep can lead to fatigue, reduced cognitive function, and increased risk of chronic diseases.
- Regular Check-ups
All things said and done; you cannot skip regular check-ups with your healthcare provider. These appointments can help detect health issues that are latent before the situation gets complicated. Consequently, you can gain valuable guidance in its treatment and maintain an overall healthier lifestyle.
- Stress Management
Life can be difficult and stressing. High levels of stress can have a negative impact on your health. Practice stress-reduction techniques like meditation, deep breathing exercises, or engaging in hobbies you enjoy. Prioritise your mental health and take the right action at the right time. You can also switch to natural de-stress supplements for everyday stress management.
Natural Solution to Men’s Overall Health and Well-being
Maintaining a healthy lifestyle can be tougher than it seems; especially in this fast-paced, hustle culture driven life. Men face various pressures when it comes to personal and professional matters. And due to the common societal conditioning, they often tend to overlook their well-being and hesitate to express their stress and worries. However, it is equally important for men to take care of their physical and mental wellness with a nutritious diet, physical activities, and healthy lifestyle choices.
Satvam Nutrition offers natural, plant-based, chemical-free solution for overall wellness including multivitamins and minerals supplements, chronic care supplements, men’s health support supplement, and other wide range of categories. Find supplements as per your concerns, take the natural route to wellness, and stay happy and healthy, naturally!
