Men's Health

Top 6 Crucial Vitamins for Men’s Health

Today, the “Standard American Diet” has become, well, standard — especially among men. This diet is based on processed foods that are often lacking in nutrients and vitamins. The result is that many men in the United States are deficient in vitamins. In addition, men have slightly different nutritional needs than women and require more of certain vitamins to produce testosterone, prevent heart disease and otherwise promote good health. Exactly which vitamins are western men lacking? We’ve identified the following top six.

1. Vitamin D

Many modern people do not get enough vitamin D due to widespread sunscreen use. While protecting against skin cancer is important, it is also important to take in enough vitamin D. Not only does this vitamin help you to feel energetic and have good bone strength, it may also be important for the future health of your children. Men need vitamin D to produce the testosterone needed for high fertility and good health. Maternal vitamin intake is not the only kind that matters. Recent studies have found that men who take vitamin D around the time of conception have healthier children with lower rates of obesity.

2. B Vitamins

B vitamins are essential to your metabolism and immune system. They may also be especially important for protecting your cells and tissues from harmful elements in our environment. Air pollution is a health risk in many American cities, contributing to higher rates of cancer and even neurodegenerative diseases such as Alzheimer’s. Researchers have found that B vitamins keep pollutants from doing as much damage in your cells. If you live in a city or town with air pollution, taking enough B vitamins could significantly impact your health.

B12 is especially important for men as they age. Many of the medications taken for heart disease and other common male problems keep the body from absorbing this nutrient. The result is that many men are deficient in this important vitamin.

3. Antioxidants

Antioxidants such as vitamin A, C and E are crucial to preventing tissue breakdown and aging. Our bodies produce free radicals in normal cellular processes, which can accumulate and cause a great deal of damage as we age. Anti-oxidants help to remove these free radicals before they can cause damage. Not only does this slow aging, but it also can help to prevent diseases that are unfortunately common in men such as cancer, heart disease, stroke and dementia.

4. Vitamin K

Vitamin K is well known for being important for bone health and for maintaining good clotting. However, there are other benefits to this vitamin for men. Vitamin D has been found in several research trials to reduce heart disease, which is one of the top killers of men. Because it is found mainly in leafy greens, broccoli and similar foods that are not eaten enough in the Western world, many men may benefit from a supplement.

5. Magnesium

Magnesium is a mineral that is not just important for maintaining healthy muscles and blood vessels but as an electrolyte that helps our bodies to run more efficiently. Without enough of this mineral, people may suffer muscle spasms, hypertension, headaches and a variety of other health complaints. Unfortunately, the amount of magnesium in our food supply has become depleted in modern times. In addition, modern men are subject to a wide range of conditions that lower magnesium levels such as stress and excessive workouts. If you’re a man and you aren’t taking a supplement or a multivitamin that contains ample amounts of magnesium, you probably aren’t getting enough.

6. Omega-3 Fish Oils

Omega-3 fish oils may not technically be a vitamin, but they function as one in the male body. These oils help to lubricate joints, reduce rates of heart disease, promote healthy mood and cognitive function and otherwise improve your whole body health. Because we can only get these oils from certain types of oily fish, the average man simply does not take in enough. Taking an omega-3 supplement will improve your health by ensuring that you always get enough of these oils.

Vitamins for Men Throughout the Lifespan

Getting enough of the right vitamins is not just important in youth, but as we age as well. In fact, older men have very special dietary needs. Vitamin B12 keeps your muscles and other tissues healthy, while vitamin B6 ensures that you have the healthy blood supply you need for high energy and effective healing. Vitamin D and calcium are also important in preventing osteoporosis and bone loss as men age.

How can you make sure that you get enough of these essential vitamins for men? Eating a variety of healthy foods is a start, but it is not enough for many people. Our soils have been depleted of many nutrients, leaving our food without enough of the vitamins we need. Taking a multivitamin is the best answer for many modern men. This is a simple way to ensure that you get all of the vitamins that you need to be healthy over a long lifetime.

Magnesium Benefits for Men Not Limited to Heart Health

Jun 03 by Ewcopywriting Leave a Comment

Modern food tends to be over-processed and depleted of many of the nutrients we need for optimal health. Not too long ago, people focused on both getting enough calories and sufficient amounts of important vitamins; dietary deficiencies were mainly seen in people who were underfed or people living in extreme circumstances. Although people in the West now get plenty of calories, we suffer from a lack of vitamins and minerals. Magnesium is one important mineral with a growing number of deficiencies in the developed world. This could have immense effects on male health due to the many magnesium benefits for men.

A Trace Mineral With Huge Effects

Many reading this may wonder: “What exactly does magnesium do for your body that is so important?” It might be better to ask what magnesium doesn’t do. Magnesium is an integral part of hundreds of enzymatic reactions in the human body that control everything from our metabolism to our sleep cycles. It also is important for dealing with stress in a healthy way. Stress raises blood pressure and otherwise places additional demands on our body; most of these new demands involve magnesium in some way.

Without optimal levels of magnesium, people may suffer from a variety of health problems, including cardiovascular disease, metabolic diseases such as diabetes, hypertension and chronic headaches. Even tiny magnesium deficiencies can cause a variety of symptoms such as fatigue, insomnia, anxiety, depression and muscle aches. Insomnia also has been linked to low magnesium levels. While these are problems that may affect all people, the problems that come with a low magnesium level appear to be especially severe for men.

Magnesium Benefits for Men

There are several ways that taking in plenty of magnesium may especially benefit men. First, magnesium appears to significantly lower the risk of cardiovascular diseases, including heart attack. These diseases tend to disproportionately affect men. Prevention is key, and in this case getting enough magnesium is important as that prevention.

Second, high plasma levels of magnesium may actually prevent prostate cancer. Men with a high calcium-to-magnesium ratio were found to have higher rates of this dreaded disease. Calcium and magnesium levels tend to be inverse due to the way these minerals interact with each other, so taking a calcium supplement without taking a magnesium one may actually be depleting your body of the nutrients it needs to thrive.

Why Are Americans So Magnesium Deficient?

There is no reliable way to test for magnesium levels because so much of our stores are stored in our cells at any given time rather than carried in our bloodstream. However, many researchers estimate that the majority of Americans are deficient in this mineral—as many as 70 to 80 percent. It is easy to see why when you examine the American diet and lifestyle. Most magnesium in the human diet traditionally came from eating plant foods such as greens, nuts and beans that had grown in magnesium-rich soil. Now, people rarely eat these things in significant amounts. In addition, modern soil is almost always depleted of this mineral. The result is that many men could be eating a lot of foods that are considered magnesium-rich while still deficient in this mineral… and suffering the health effects.

In addition, we now have more activities that deplete magnesium levels. Magnesium is a part of stress reactions, so we deplete this nutrient when we struggle with anxiety, depression or just plain worry. This leaves less of this mineral for dealing with cell processes and otherwise promoting good cardiovascular health. In addition, modern people tend to eat large amounts of processed foods, which have had the high magnesium parts such as the rinds and husks removed. The Western diet is structured so that most people will have an insufficiency of this mineral.

Natural Ways to Get More Magnesium

There are several ways to ensure that you are getting enough magnesium in your diet. Consider choosing magnesium-rich foods such as:

spinach, chard, and other leafy greens
almonds, cashews, and other unprocessed nuts
amaranth
mackerel, salmon, and other oily fish
seeds such as pumpkin or sesame seeds

However, because modern food is increasingly depleted of magnesium, consider also taking a supplement. The National Institutes of Health recommend that men take at least 400 mg a day. However, many doctors who are experts on magnesium deficiency say that three milligrams per pound of body weight should be the minimum. This means that men who need more magnesium in their diet will need to work hard to get enough of this trace mineral.

Good health is a modern obsession. Most people are actively looking for ways to enjoy better health and to live a longer, happier life. Getting enough nutrients is an important part of good health. Although the modern depleted diet makes it difficult to get enough of the vitamins and minerals that we need, there are many supplements on the market that can boost your intake.

Natural Ingredients for Heart Health Offer Powerful Cardiovascular Support

May 30 by Ewcopywriting Leave a Comment

Cardiovascular disease is one of the top causes of death in the Western world. In an age of convenience foods and high stress, many people die of heart attacks, strokes and other diseases of our heart and blood vessels. There is a constant stream of new pharmaceuticals intended to preserve our cardiovascular system, but these are limited in effectiveness and come with a scary list of side effects. What if there was a list of safe and natural ingredients for heart health? New studies on the effects of different micronutrients may offer this guidance.

Amino Acids for a Healthy Cardiovascular System

Americans get more protein than we need, but we are often lacking in some of the amino acids that are necessary for good heart health. Amino acids are more than building blocks of proteins, but also essential for certain biochemical and enzymatic reactions need to have optimal health. L-arginine is one of these essential amino acids. Recent studies have found that this amino acid can help to prevent coronary artery disease, thus preventing serious illnesses such as heart attacks. It also has been found to help with peripheral artery disease, angina and other cardiovascular diseases.

L-arginine is not the only amino acid that is important in a strong cardiovascular system. L-proline and L-cysteine also appear to be crucial for heart health. Proline is important in building the collagen and other materials that make up healthy blood vessels. Taking in ample amounts of this amino acid has been found to improve the health of these tissues. L-cysteine, often taken as the popular supplement N-acetyl cysteine, acts as an antioxidant, helping to prevent damage to tissues from toxins. Both amino acids are an important part of a heart-healthy diet and supplement regimen.

Vitamins: Ingredients for Heart Health

A large part of maintaining good heart health is simply eating a range of vitamins and minerals. B vitamins, folic acid, calcium and magnesium have all been found to have a positive impact on cardiovascular health. These are all recommended for daily consumption by dietitians and nutritionists. However, few people get enough of these nutrients. The Western diet is simply too processed and depleted to maintain good cardiovascular health. For people who struggle with diet temptations, a vitamin supplement can help to maintain a healthy heart and cardiovascular system naturally.

Why are these nutrients so important? Research shows that they act as cofactors in metabolism, allowing cells to function optimally. We also know that they act as antioxidants, preventing damage from oxidative stress. B vitamins are especially important because they help the body to maintain high levels of homocysteine in the blood, which helps to support good cardiovascular health. Our hearts and blood vessels simply cannot function as well without a full range of vitamins and minerals to support good health.

Healing Heart Tissues the Natural Way

Taking a vitamin is an obvious way to stay healthy. However, there are other natural supplements that can also help to promote good cardiovascular health. Grapeseed extract has a growing body of evidence suggesting that it is vital for a healthy heart and vessels. In fact, this compound is believed to be partially responsible for many of red wine’s purported health benefits. Grapeseed extract reduces inflammation, helps blood vessels to function optimally and even may lower cholesterol levels.

CoQ10 is also an important supplement to take for its heart-healthy benefits. Also known as Coenzyme Q10 or ubiquinol, CoQ10 has been found in several studies to have a variety of beneficial cardiovascular effects. It lowers blood pressure and reduces plaque deposits on blood vessels. Is there anything this wonder supplement cannot do? CoQ10 is necessary for good cell function and made by the human body. However, levels decrease as we age, which may be partly responsible for much of the tissue degeneration that often accompanies growing older. Taking a supplement is a great way to ensure that you have enough CoQ10 to support good health at any age.

You have probably heard of many of these compounds that help promote a healthy heart. However, most people in the West have not heard of nattokinase, another supplement that has been found to improve cardiovascular health. Made from the popular fermented soybean dish natto, nattokinase has been used to lower the risk of blood clots after long airline flights. It also has a variety of other positive effects, including promoting general heart and artery health. Because Americans do not generally eat natto, the only food that contains this compound, taking a supplement is the only way to get the benefits of nattokinase.

Keeping good heart health begins with giving your cardiovascular system all of the ingredients that it needs to stay healthy. Taking a supplement with some or all of these ingredients is a great way to promote good heart health and whole body health at the same time.

New Study Says Eating Yogurt Builds Healthy Bones

May 17 by Ewcopywriting Leave a Comment

New research on yogurt for bone health suggests that probiotic foods and other products may offer more benefits for building strong bones than calcium alone.

Probiotics have been the subject of much modern scientific research. Studies indicate that they can help to maintain a healthy GI tract and contributing to better digestive, immune and even brain function. However, this is not the only way that yogurt and other fermented probiotic foods may support good health. New research suggests that probiotics also can be important in building strong bones and preventing diseases of low bone density such as osteoporosis.

Bone Strength and Whole Body Health

Our bones are crucial to the health and good function of our entire bodies. They provide a scaffolding for the rest of our tissues and are the basis of movement such as walking. Our bone marrow is the site where all blood cells are made. Bones also are integral in regulating the balance of calcium and phosphate within the body, which in turn is important to the function of our heart and muscle cells. Diseases of low bone density such as osteoporosis are often deadly due to fractures, organ damage and infection.

Low bone density is unfortunately common, especially among women and elderly people. It also costs the economy a huge amount of money, as expensive DEXA scans must be utilized routinely in screening and then expensive drugs with side effects used to reverse bone damage. What if there is an easier and cheaper way to build stronger bones? New research on eating yogurt for bone health suggests that probiotics may be the answer.

Should You Be Eating Yogurt for Bone Health?

Many people eat yogurt and other probiotic foods for GI tract benefits. However, new research suggests that this delicious food may also be good for the bones. Researchers looked at the bone density of older adults who had different lifestyle factors. Unsurprisingly, exercising, maintaining a healthy BMI and taking plenty of calcium and vitamin D were all linked to higher bone density. However, yogurt consumption was also linked to stronger bones. In fact, elderly people who ate yogurt on a daily or regular basis had three to four percent stronger bones in bone scans. Women had a 39 percent lower rate of osteoporosis while men had more than 50 percent less osteoporosis. Yogurt appears to have a huge effect on bone health and density.

This is not the first study to find this connection between probiotics and bone health. Previous studies have found that probiotics increase bone density in mice and other animals. The link is believed to be related to the process of inflammation. An imbalance of bacteria in the gut can lead to inflammation, which in turn causes the release of inflammatory molecules such as cytokines. These molecules in turn inhibit the formation of strong bones.

Men appear to benefit disproportionately from the influence of probiotics. Male mice given a probiotic supplement saw an almost immediate increase in bone density, while the changes in female mice were more subtle. Osteoporosis and other diseases of low bone density are more common in women, so it is especially important for women to do everything possible, including supplementing with probiotics of some type, to build and maintain healthy bones.

Building Stronger Bones for a Lifetime

While there are several medications available to treat elderly people with low bone density, doctors increasingly recommend that people instead work to build healthy and strong bone throughout their lifetimes. This is best done with natural lifestyle changes such as exercise, diet and supplements. Research suggests that the following healthy measures all can contribute to good bone density:

consuming a probiotic supplement or priobiotic foods like yogurt for bone health
increasing vitamin D intake through taking a supplement or spending more time in the sun
eating calcium-rich foods
taking in plenty of magnesium and B vitamins, all of which support strong and healthy bones
eating plenty of leafy greens, which contain high amounts of the nutrients needed to build bone health
adding foods with soy isoflavones to your diet; these have been found to contribute to healthy hormonal levels and thus to stronger bones
performing weight bearing exercise, which has been repeatedly shown in research to contribute to healthy bone development

It is also important to get screening for weak bones as recommended by your doctor. This is usually done with a DEXA scan, a test that measures your bone density using technology similar to x-rays and then compares it to that of a person who is young and healthy with optimal bone strength. Mild to moderate bone loss is called osteopenia, while severe loss is known as osteoporosis. People with these diseases may need to take medications to prevent further bone loss and complications such as fractures and intense bone pain.

Building bone strength will pay off over your lifetime, in fewer fractures and less of the complications of low bone density often seen in old age. Adding yogurt or other probiotic foods to your diet as well as taking a bone-building supplement are all effective and delicious ways to help maintain good whole body health throughout your entire life.

Controversial New Findings Spark Debate Over Saturated Fats and Heart Health

May 04 by Ewcopywriting Leave a Comment

New research on saturated fats and heart health has set off a controversy in the medical community. Do saturated fats truly cause heart disease? Or are they really not that bad for you?

Medical advice changes almost by the week. One day we hear that margarine is better, the next day margarine is deadly and butter is the way to go. Sugar similarly has transformed from being a healthy dose of energy to a harbinger of diabetes and metabolic syndrome. Nowhere is this fast and constant shift of opinion so obvious as it is in the area of saturated fats. We have long accepted that they contribute to heart disease and other deadly illnesses. However, new research suggests that this may not be the case. Could we have been wrong about fatty foods like butter and bacon all along?

Saturated Fats and Heart Health

Found in red meat, full-fat dairy products and a variety of processed foods, saturated fat has long been the scapegoat of the nutritional world. Not only is it dense in calories, which can lead to weight gain, but several studies recognized even decades ago that it can clog blood vessels, contributing to both heart attack and stroke.

However, new research is beginning to suggest that the link between saturated fats and heart health may not be as clear as it once appeared. The controversy began anew in 2015 when a study suggested that while saturated fats are bad for the heart, the food compounds that people replace them with may be just as bad.

Is Saturated Fat Actually Bad for You?

Saturated fat and cholesterol are believed to contribute to cardiovascular disease by “clogging” the vessels that move blood around our bodies, similar to the gradual clogging of plumbing that can occur in our home. Because of significant evidence to support this, doctors have recommended for decades that people eat less saturated fat and keep their blood cholesterol numbers low.

A new study, however, shows no connection whatsoever between saturated fat and heart health. Instead, researchers now believe that simple lifestyle changes such as eating wholesome homemade food, getting adequate exercise and controlling stress are healthier than any kind of dietary deprivation. In fact, certain types of high-fat foods, including those rich in plant oils, actually reduce cardiovascular risk. People who eat saturated fats may actually be increasing their heart disease risk simply by eating too many processed items and not enough healthy fats.

However, this remains a controversial study among many doctors and scientists. Leading cardiologists insist that the authors of the recent study finding no correlation between saturated fats and heart disease are guilty of misleadingly compiling data while ignoring studies that prove their theory wrong. These cardiologists point out that the largest and most well-controlled studies have consistently found a link between saturated fats and heart disease for several decades and counting.

Lifestyle Choices for Whole Body Health

Although there is significant controversy about the role of saturated fat in heart disease, most doctors and experts agree on several lifestyle changes intended to improve cardiovascular health. Eating a plant-based, whole foods diet is one of the best things you can do for your health, as it cuts back on “bad” fats and additives while ensuring that you get enough vitamins and healthy fats. Taking a walk, as the study authors suggested, also is a lifestyle decision that will improve heart health and mental health at the same time. Getting enough sleep—while difficult for many people in the modern world—also is generally agreed to be a great decision for heart health.

Promoting Cardiovascular Health the Natural Way

If you want to give your heart an extra health boost, there are many all-natural nutrients and vitamins that have been proven to minimize the risk of cardiovascular disease and protect your heart. Consider adding one of these supplements to your daily regimen:

omega-3 fatty acids to reduce triglycerides, lower blood pressure and prevent atherosclerosis
folic acid to reduce levels of homocysteine, a natural product of the human body that can contribute to cardiovascular disease
B vitamins, which also reduce levels of homocysteine and contribute to better metabolism in general
calcium, which is essential for cardiac muscle function
magnesium for optimal function of nerves that control the cardiovascular system
coenzyme Q10, an antioxidant that protects heart and blood vessel tissues from oxidative damage
L-carnitine that reduces abnormal heart rhythms and the development of angina
grapeseed extract, which contains flavonoids that have been found to protect the heart and reduce cardiovascular disease

Is butter really that bad for you? New research calls this assumption into question. However, all data indicates that our hearts will be healthier if we eat a less-processed diet, get plenty of fresh air and take supplements that provide ingredients with proven cardiovascular benefits. Leading a healthy and well-balanced lifestyle is key to living a long and happy life.

New Breakthroughs Uncover a Promising Link Between Vitamin C and Cancer

Apr 12 by Ewcopywriting Leave a Comment

There are treatments for many types of cancer, but many come with uncomfortable side effects. New studies on vitamin C and cancer suggest that this vitamin may offer hope as a safe and natural adjunct treatment.

Cancer is one of the leading causes of death in the world, killing nine million people per year around the globe. While there are many treatments that can cure or slow the progression of this disease, these can have debilitating side effects such as weight loss, hair loss, nausea, vomiting or even death. Around 40 percent of us will have cancer of some kind before we die, which means that many who are reading this now will one day have to experience some of these unpleasant cancer treatment side effects. However, new research indicates that vitamin C may be a safe, natural way to make traditional cancer treatments more effective and even help fight cancer on its own.

Benefits of Vitamin C

Long ago, sea captains noted that giving sailors limes prevented the development of scurvy and other serious diseases. Today we know that this is due to vitamin C. We also know that this vitamin has a long list of health benefits in addition to preventing scurvy. It is an important cofactor in a variety of crucial biochemical reactions and also acts as an antioxidant. Vitamin C is necessary to form healthy collagen, an ingredient in our skin and bones, as well as to make our stress hormones. Because it is a water-soluble vitamin, it is not toxic at any level. While people who take too much of it may experience some diarrhea, it is impossible to overdose even when taking super-doses. The half-life of the vitamin is simply too short for toxic levels to build up.

More recent research suggests that this vitamin may be important in more than merely preventative roles. It has been found to lower the incidence of death from cardiovascular disease. In large doses given by IV, it may also improve the outcomes of cancer treatment.

Vitamin C and Cancer Cells

Nobel prize winner Linus Pauling long ago hypothesized that vitamin C may be able to benefit those with cancer. New research suggests that he was correct. When cancer patients were given megadoses of this vitamin in addition to taking the prescribed radiation and/or chemotherapy, they had fewer side effects and better outcomes. In fact, patients with glioblastoma, a deadly brain cancer, survived four to six months longer.

This is not the first study to find that there is a therapeutic benefit to taking high doses of vitamin C and cancer treatments at the same time. A previous study found that people who took vitamin C while being treated for ovarian cancer suffered fewer side effects and had less toxicity to their organs. Researchers believe that this is due to several factors. First, because vitamin C is an antioxidant and also part of several key enzymatic reactions, having an ample supply ensures that healthy cells can recover more quickly from side effects of cancer treatment. Second, vitamin C appears to have a negative effect on the mitochondria of cancer cells, shutting down metabolism while creating free radicals that eventually kill the cell. This process specifically targets cancer and cancer stem cells, which can help both in treatment and in slowing the metastasis of this disease.

While more studies will need to be performed in order to understand exactly why vitamin C affects cancer treatment and how much is needed, it currently appears that this vitamin may have real benefits. This brings up the question: Can getting enough vitamin C help to protect against cancer?

Are You Getting Enough Vitamin C?

There is currently no known connection between vitamin C deficiency and higher rates of cancer. However, this topic has yet to be studied extensively. It intuitively makes sense that getting enough of a cancer-fighting antioxidant may help to prevent cancer from developing in the first place. Because getting enough vitamin C is crucial to health in a variety of ways, many doctors recommend that people either take a vitamin supplement or eat plenty of the following foods:

oranges and other citrus fruit
leafy green vegetables such as spinach and kale
chili peppers
bell peppers
cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts
papayas, pineapple, mangoes and other tropical fruits
strawberries

These foods are all delicious parts of a healthy diet, so it is easy to get enough vitamin C to support good health with a little effort.

While modern medicine has brought us many benefits, natural remedies and good nutrition also play an important role in promoting good health. Getting enough vitamin C and other nutrients likely has benefits that we do not even know about yet. Eating a well-rounded diet and taking natural supplements are two of the most important ways that you can stay healthy both now and in the future.