Journal
How to improve men's health
In this edition we'd like to shine a light on men, specifically on men's health and how to optimise it. Who better to do this than our founding pharmacist, Kevin Leivers MRPharmS.
"From my own health journey, I have no doubt that men need better education and support, on easy ways to develop good mental health."
Firstly, choose the right people or groups that support open conversations about your feelings, life experiences or challenges. Prevention is always better than cure so build your healthy routine now before things get too much. When emotional pressures build up from unresolved ‘stuff’, it impacts your relationships, work, mental and physical health. This work is made better with a balanced, low sugar diet, limiting alcohol, relaxed exercise and as much fresh air in nature as possible.
Are we in better health than our forefathers?
Compared to previous generations, men of today are generally considered to be in better health. Some areas of men’s health have improved dramatically.
For instance, smoking cessation health campaigns and controls on smoking have reduced the incidence of smoking-related lung and heart diseases. However, the increase in sedentary work and lifestyles plus work-induced stress and heavily processed foods and drinks have increased related cardiovascular risk factors, including weight problems and diabetes.
Key health concerns and their causes facing the male population
Weight problems, cardiovascular disease, diabetes and mental health.
The causes of these issues are often related to lifestyle/diet and therefore can be resolved – tackling a lack of regular exercise and consumption of too many processed foods/drinks is a great starting point.
Pharmacists health advice on changes to lifestyle
Aim to change just two things to make a difference – exercise and diet.
- Physical inactivity can raise the risk of cardiovascular disease by as much as 35%. Exercise to raise your heart rate for 20 minutes every day in whatever way suits you best and fits into your lifestyle.
- Eat fresh fruit and vegetables daily. Avoid processed foods particularly those with high GI (Glycemic Index) – those that contain sugar or the carbohydrates that are easily converted to sugars.
Actioning these two things well and consistently will significantly reduce your risk of major diseases.
Nutritional needs of men compared to woman
Men generally are not as careful as women in terms of diet, particularly if they are single! We tend to eat more processed food and drink more sugar-loaded drinks, so the nutritional deficiencies are greater.
When the diet is poor the gut health suffers, and the knock-on effect is that basic vitamins and minerals plus essential plant-based nutrients have lower absorption. In these cases, a good quality multi vitamin + mineral supplement in combination with a balanced diet will be required to prop up the digestive system until gut health is improved. This must contain a significant amount of plant-based nutrients (from fresh fruit and vegetables). Concentrated plant-based bio-active compounds called polyphenols (from supplements) can also have a significant impact on men's health.
Common requirements in men's nutrition
Black Garlic, the fermented and therefore more potent form of raw white garlic can help maintain healthy blood pressure and circulation as well as a healthy gut and immune system.
The neuroprotective benefits of saffron are well documented, we recommend saffron bioactives to help manage work/life pressure. Talking about our mental health can still be harder for men, but we must strive to give it as much care and attention as we do our physical health and supplementing with saffron bioactives is a very positive start.
Plant-sourced polyphenols have a strong evidence base and so we recommend bergamot polyphenols for cardiovascular health (a 4 month course).
Sugary or high GI diets mean that the gut requires regular probiotics (multi-strain) and prebiotic natural fibres for optimum digestive wellbeing. B vitamins, particularly B12 are often affected due to poor gut health, this in turn can lead to fatigue.
I always recommend a Vitamin D supplement because such a high proportion of the population may be deficient, it is estimated that 1 in 5 of us have low vitamin D levels.
For those of us that do enjoy our exercise and pushing ourselves physically, a knock on effect can be exercise induced muscle discomfort. A diet which replenishes and hydrates the body is key to peak sporting performance.
Recommended healthy diet and lifestyle plan
As stated above, keep changes easy and simple.
Find ways to fit in 20 minutes of intense exercise a day and replace sugary snacks and drinks with low/zero sugar, high protein alternatives. There is healthy debate at the moment around the benefits of eating breakfast as the first meal of the day versus a longer daily fast. If you are one to breakfast early, then be sure to choose high protein/ low carbs options - keep away from sugary cereals and breads.
All of these elements will create significant improvements in health and reduce the risk of disease.
The five most important supplements for men and why
All of these supplements are available from The Naked Pharmacy and are fortified with a plant-based prebiotic for added immune protection and optimum gut health.
- All rounder: Black garlic is up to 10 times more effective than white garlic and a cost-effective all-rounder for the immune system, cardiovascular protection and gut health.
- Manage stress: Saffron with vitamins D3 and B12 to support the nervous system and help manage stress, the added D3 plus B12 make a significant difference to sleep quality and vitality.
- Cardiovascular health: Metabolic Gold for 4 months to manage cholesterol and cardiovascular risk.
- Sport recovery: Natruflex has high strength turmeric/black pepper with magnesium for exercise recovery and joints. Generally useful to improve gut health and reduce the reactivity of the gut lining.
- Immune health: Olive leaf ELA for immune system protection.
In summary
We always recommend a healthy balanced diet with exercise as the best course of action for optimum health, but sensible supplementation can help prevent common health problems of our modern age.
Stay well and stay safe.
Kevin Leivers
Call our pharmacist if you have concerns
Our expert pharmacists are always on hand to answer any questions you might have and to make tailored recommendations based on your individual needs. Please contact us for free health advice on:
@: pharmacist@thenakedpharmacy.com
T: 01483 678 438
Immune strength diet- The 3 P's
We recommend focusing your daily diet and supplements on the 3P's - Polyphenols, Prebiotics and Probiotics.
- Polyphenols - natural chemical bioactives from edible plants. At the correct strength, they are effective for a wide range of health problems.
- Prebiotics - inedible plant fibres that specifically feed healthy gut bacteria.
- Probiotics - healthy gut bacteria. We play host to trillions of bacteria and yeasts, many of which live in our gut. Some examples of species are lactobacillus, bifidobacteria and saccharomyces.
This week we're talking about two polyphenols in particular, S-allyl cysteine (SAC) and Elenolic Acid (ELA), which are derived from Black Garlic and Olive Leaf.
A daily intake of Black Garlic and Olive Leaf is a popular recipe of sorts, but not for the kitchen! In fact, it is one for optimum immune health whether taken short or long term, to support our natural defences and much more.
Garlic - Black or White?
Black garlic is white garlic that has been aged and fermented for a period of up to 6 months under controlled temperatures and humidity. The physiological changes to garlic as a result of this process are the reasons for its enhanced bioactivity.
So, what happens:
The most obvious change is that it turns from white to black and loses its potent odour. Fermentation reduces the sulphur content of white garlic, which eliminates that tell-tale garlic odour. Its taste is also changed from pungent to sweet with a new sticky, chewy texture. Allicin, the main biochemical in a white garlic bulb, is converted to the polyphenol S-allyl cysteine (SAC). This increases the potency of this phytochemical by up to 10-fold. It is this plant powerhouse that really provides the many health benefits.
Did you know that Black Garlic can:
- Reduce oxidative stress on the heart.
- Help to maintain a healthy blood pressure.
- Improve gut health.
- Contribute to improved immune health.
Black Garlic supplement from The Naked Pharmacy is:
- Free from synthetics with a tapioca capsule shell.
- Batch tested for the effective strength of SAC.
- Fortified with an organic prebiotic, Moringa, for additional gut support.
- Odourless and safe.
We recommend a daily dose of ONE capsule, with or after food for this all-round, hardworking supplement.
Elenolic Acid (ELA) from Olive Leaf.
Olive leaves have been used in medicine dating back to Ancient Egypt, where they were considered a divine symbol as well as a popular remedy for fever.
Recent reports have shown that ELA acts to effectively put the brakes on a viral life cycle. It has been shown to be a natural neuraminidase inhibitor, recommended by WHO for viral infection management. We know that neuraminidase is an enzyme present in the flu virus that facilitates entry of the virus into a healthy host cell. ELA prevents this.
Olive Leaf from The Naked Pharmacy is:
- 100% plant based. The Olive leaves are carefully harvested in Spain and an innovative process is used to isolate the ELA extract to create the most effective supplement.
- Fortified with the natural prebiotic, Moringa Leaf, for a prebiotic to support your microbiome and gut health.
- Side effect free and safe to take alongside prescribed medicines such as antibiotics.
Easy to remember dose of ONE capsule daily, with or after food.
