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Healthy, Strong Men

Published on Wed Jun 13, 2018 - 2 min read

Published by: Bryan Bradford

Five things you need to be healthy at every age

Ideally we could get all of the vitamins, minerals, antioxidants, and other nutrients from eating a balanced, organic, whole foods based diet but due to many factors such as reduced food quality, poor digestion, and just the everyday stresses of modern living a perfectly healthy diet and lifestyle are not always attainable for a lot of men. Today we will look at the top supplements, nutrients, and lifestyle factors that can uniquely impact men’s health goals by boosting muscle strength, metabolism, and sexual performance while helping to prevent heart attacks and cancers.






  1. Sleep


    is of utmost importance for men. Poor sleep quality is associated with heart disease
    1
    , high blood pressure
    2
    , low testosterone
    3
    , infertility
    4
    , depression
    5
    , diabetes
    6
    , and a lack of energy
    7
    . Several hormones including growth hormone and testosterone are active while we sleep
    8
    . Growth hormone and testosterone are integral to building muscle and are essential to retain muscle throughout life. If sleep is poor try supplementing with anti-stress herbs like ashwagandha during the day and magnesium at night.




  2. Increase performance in the gym and the bedroom with l-arginine, one of the most important amino acids for men
    9
    . Arginine supplementation improves liver function
    10
    , athletic performance, and muscle growth
    11
    as well as enhanced immunity and the reversal of erectile dysfunction
    12
    . Arginine accomplishes these tasks by helping create nitric oxide which widens blood vessels and allows more blood, oxygen, and nutrients to reach tissues
    13
    . Typical dosing can range from 500mg to 5g per day for optimal performance.





  3. Optimal Vitamin D levels


    are essential for a variety of reasons, but for men, studies show it can raise testosterone levels by as much as 25%
    14
    . It’s no coincidence that sex steroid hormones peak in the summertime when vitamin d production from sunlight is highest
    15
    . Vitamin D also has vast impacts on mood as it activates the genes that produce both dopamine and serotonin
    16
    . Optimizing vitamin d levels is helpful for bone strength as it increases the absorption of calcium and magnesium
    17
    . Optimize your vitamin d levels with sun exposure or try taking 2000 to 5000 iu daily.





  4. Boron


    is a relatively unknown trace mineral with huge impacts for men
    18
    . In several studies, daily supplementation with boron increased testosterone up to 28% while decreasing estrogen by 39%
    19
    . Men with the highest levels of boron were shown to have a 65% less chance of getting prostate cancer
    20
    . Remarkably boron also reduced PSA, a marker of prostate size, by 89%
    21
    . Many of boron’s benefits stem from its ability to greatly lower inflammation
    22
    .





  5. Omega-3s


    are anti-inflammatory fats found in fatty fish like salmon and studies show that men with highest omega-3 intake have the lowest risk of heart-attack
    23
    as well as reductions in prostate
    24
    and colon cancers
    25
    . Omega-3 is also essential for brain, nerve, and eye health
    26
    , so it is vital to help against eye degeneration
    27
    and Alzheimer’s
    28
    later in life. Look for a fish oil supplement with 1000 mg of omega-3 per serving.

 





For these supplements and more to help fuel your unique health journey come by The Shoppe and talk one of our helpful nutrition specialists today.

 





[References]






  1. https://www.sciencedaily.com/releases/2017/08/170829091040.htm





  2. http://hyper.ahajournals.org/content/58/4/596





  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453053/





  4. https://www.webmd.com/men/news/20161019/sleep-can-affect-male-fertility#1





  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181883/





  6. https://link.springer.com/article/10.1007/s11892-009-0082-x





  7. http://www.pnas.org/content/110/14/5695.short





  8. https://www.jci.org/articles/view/105893



  9. https://europepmc.org/abstract/med/12495375





  10. https://www.ncbi.nlm.nih.gov/pubmed/9496266





  11. https://journals.lww.com/co-clinicalnutrition/Abstract/1999/11000/Amino_acid_supplements_to_improve_athletic.19.aspx





  12. https://www.ncbi.nlm.nih.gov/pubmed/10233492





  13. https://courses.washington.edu/conj/gprotein/nitricOxide.htm





  14. https://www.ncbi.nlm.nih.gov/pubmed/21154195





  15. https://www.ncbi.nlm.nih.gov/pubmed/23294933





  16. https://www.sciencedirect.com/science/article/abs/pii/S0306452213000729





  17. https://academic.oup.com/jn/article-abstract/121/1/13/4738621





  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1566640/





  19. https://www.ncbi.nlm.nih.gov/pubmed/21129941





  20. https://www.ncbi.nlm.nih.gov/pubmed/15010890





  21. https://www.ncbi.nlm.nih.gov/pubmed/14713551





  22. https://pubag.nal.usda.gov/catalog/45432





  23. https://www.sciencedirect.com/science/article/pii/S0091743504000878





  24. https://www.jci.org/articles/view/31494





  25. http://cancerres.aacrjournals.org/content/63/5/972.short





  26. https://academic.oup.com/ajcn/article-abstract/54/3/438/4694393





  27. https://www.sciencedirect.com/science/article/pii/S1350946204000527





  28. https://www.sciencedirect.com/science/article/pii/S0197458005002666

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Published By:

Bryan Bradford

Bryan Bradford is the lead nutrition specialist, Certified Health Coach and Chief Nutrition Officer and one of the founding family members of Sunflower Shoppe.

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