Men's Vital Health


10 WAYS TO BOOST YOUR VITALITY

As a man, there are many things in life you'd want to accomplish. One of these should include investing time and effort for your physical and mental well-being.

Here are 10 things that you can do to get going day after day!

1. Bulk up with Protein

Protein:
• Provides sustained energy & stamina.
• Keeps you feeling, full longer in between meals.
• Builds and maintains your muscle mass.
Opt for healthy protein selections like lean meat, low-fat dairy products, nuts and plant-based soy protein.

2. Consume Multivitamin daily

With a hectic lifestyle, making healthy food choices may come as a challenge which means, you may miss many important nutrients. Multivitamins can help to:
• Fill in your nutritional gaps.
• Improve energy production.
• Boost optimal health and well-being.

3. Stay at the top with Vitamin C

Vitamin C is a great antioxidant that:
• Supports your immune health.
• Helps in tissue repair.
• Protects your cells against free radical damage.
• Improves sperm health & the chances of conception.1

4. Take a daily dose of Omega 3

Omega-3s have been shown to:
• Reduce bad cholesterol (LDL) and triglycerides.2
• Reduce risk of heart disease.2
• Help improve cognitive function for better memory and mental sharpness.3
• Be a good anti-inflammatory agent.4
• Promote strong joints.5

5. Fuel up with B-Complex

B vitamins:
• Fuel your body’s energy production.
• Improve muscle performance and endurance.
• Enhance your memory and reaction time.
• Improve your mood6 and cognitive health.7

6. Perform at your best with Vitamin E

Vitamin E:
• Helps scavenge free radicals to keep cells healthy.
• Increases the elasticity of blood vessels to promote healthy circulation.8
• With selenium to help boost vitality and improve sperm health.9

7. Recharge with Polyphenols

Let polyphenols be your gateway to a vitality-filled life! They:
• Keep you energetic by recharging your body cells10 for peak performance.
• Are great antioxidants with anti-nflammatory11 properties.
• Promote healthy blood circulation.12

8. Kick that habit

Quit smoking to cut down risks towards harmful diseases and improve your manly performance. What’s more, look younger, smell better, and of course, you get extra money in your pocket.

9. Sweat it out

Exercise:
• Promotes healthy blood circulation, keeping you fit and strong!
• Helps your body release endorphins that make you happy.

10. Eat Well, Be Well

Nutrients are the source of power for your brain and has a direct relationship to your mental and emotional health.13 For overall health, increase your intake of:
• Fruits and vegetables.
• Unrefined carbohydrates.
• Healthy fats.
• Lean protein.
• Low GI food.
• Fiber.

References:
1. Akmal M, Qadri JQ, Al-Waili NS, Thangal S, Haq A, Saloom KY. Improvement in human semen quality after oral supplementation of vitamin c. J Med Food. 2006 Fall;9(3):440-2.
2. Kris-Etherton PM, Harris WS, Appel LJ, American Heart Association. Nutrition C. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation 2002;106:2747-57.
3. Van Gelder BM, Tijhuis M, Kalmijn S, Kromhout D. Fish consumption, n-3 fatty acids, and subsequent 5-y cognitive decline in elderly men: the Zutphen Elderly Study. Am J Clin Nutr 2007;85:1142-7.
4. Calder PC. n-3, polyunsaturated fatty acids, inflammation and inflammatory diseases. Am J Clin Nutr. 2006 Jun;83(6 Suppl):1505S-1519S.
5. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. 2007 May;129(1-2):210-23. Epub 2007 Mar 1.
6. David O. Kennedy, Rachel Veasey, Anthony Watson, Fiona Dodd, Emma Jones, Silvia Maggini, and Crystal F. Haskell. Effects of B vitamin complex with vitamin c and minerals on subjective mood and performance in healthy males. Psychopharmacology (Berl). 2010 Jul; 211(1): 55–68.
7. Sathyanarayana Rao, T., Asha, M., Ramesh, B. and Jagannatha Rao, K. (2008). Understanding nutrition, depression and mental illnesses. Indian Journal of Psychiatry, 50(2), p.77.
8. Eric B. Rimm, Meir J. Stampfer, Alberto Ascherio, Edward Giovannucci, Graham A. Colditz, and Walter C. Willett. Vitamin E consumption and the risk of coronary heart disease in men. N Engl J Med 1993; 328:1450-1456
9. Vézina, D., Mauffette, F., Roberts, K. and Bleau, G. (1996). Selenium-vitamin E supplementation in infertile men. Biological Trace Element Research, 53(1-3), pp.65-83.
10. Sergio D, Nadia S, et al. Enhancement of mitochondrial biogenesis with polyphenols: combined effects of resveratrol and equol in human endothelial cells. Biomed Central 2013 Jul, 11
11. A Resveratrol and Polyphenol Preparation Supresses Oxidative and Inflammarory Response to a High-Fat, High-Carbohydrate Meal. Date published: February 2, 2011.
12. Vèronique Habauzit and Christine Morand. Evidence for a protective effect of polyphenols-containing foods on cardiovascular health:an update for clinicians. Ther Adv Chronic Dis. 2012 Mar; 3(2): 87–106.
13. Fernando Gómez-Pinilla. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul; 9(7): 568–578.