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Focus: Men's Healthby Dave Foreman
The differences between the genders is not just outward. Men and women have physical needs that are inherent to each sex, and health issues that stem from those differences. For men, a focus on heart and prostate health can be the foundation to a healthy lifestyle.
Begin with a multivitamin that combines essential vitamins and minerals designed specifically to address male needs. However, not all multivitamins are appropriate for all men. As we mature, our body requirements change, so when possible, try to get a multivitamin that is formulated for your age.
A good foundational support regimen includes other essential daily supplements, including omega-3s, antioxidants and probiotics. The average male should try to incorporate 1 to 3 grams of omega-3 derived from both fish and plant sources. Also, a dosage of four to five antioxidants per day is a healthy range. Your probiotic should consist of a blend of friendly bacteria that work in both your small and large intestine. Building the rest of your supplement program on top of these four key areas will be a strong way to build and maintain a healthy body.
Whether you have a prostate problem or are trying to prevent one, the approach should be the same—address the root cause(s).
The three main “causes” of prostate health problems are:
To promote better prostate health, start with dietary changes. I recommend the following:
Even if you don’t suffer from prostate health issues, once you are a male over the age of 40, you should seek an antioxidant that contains at least four or five of these key nutrients.
Inflammation can be triggered by any number of underlying issues – prostate, muscle damage, etc. Many supplements available help to reduce inflammation. Some of the nutrients already mentioned, such as antioxidants and those intended for prostate health, may help either directly or indirectly. Also, consider supplements that contain any one or a combination of these nutrients:
Libido issues in men could stem from many different causes: stress, fatigue, hormonal imbalance, use of certain medications, and increased age. Different from erectile dysfunction issues, libido imbalances can be improved by lowering stress, increasing exercise, and supplementing one's diet with the following nutrients:
Fatigue can also lead to libido issues. I recommend maca, ginseng, B-complex, and rest. For general libido health, try tribulus, damiana, maca, or horny goat weed. To improve circulation, try pycnogenol, grape seed, L-Arginine, or ginkgo biloba. Also, hormonal imbalances can be aided by DHEA, tribulus, or yohimbe.
Heart health has been a primary concern for men. To support a healthy heart, adopt a healthy diet, proper exercise regimen, and better mental balance. Introducing supplements can also help promote good heart health. I recommend starting with fish oil and chia seeds or oil. Also, I would consider the following nutrients to be part of a good heart health program:
For more specific supplement, diet, activity, and mental health information, consult my past articles on each individual topic or concern. Also, don't forget to get regular physicals. Staying healthy begins with annual examinations and conversations with your health care provider.