By Richmond Natural Medicine

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June 26, 2019

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Men’s health encompasses a wide number of issues. From stress and nervous system support to mental and cardiovascular health, and, of course, prostate and reproductive health as well. When looking at men’s health from a naturopathic perspective, there is so much we can do preventatively before any symptoms even begin to present. Unfortunately, research shows that men do not seek health support at the same rate as women. In fact, men tend to avoid medical care until an illness or injury occurs, and symptoms can no longer be ignored. But there are simple and effective daily habits that men can take on to promote health and longevity. These small changes in diet or even by embracing appropriate medicinal herbs can create a positive effect on men’s vitality. Try these 5 preventative tips for men’s health that can be practiced every day:

Heart Support

Hawthorn – Traditionally used as a cardiotonic, hawthorn is one of the best botanical cardiovascular supports for all ages. The whole plant extract (including leaves and berries) improves coronary circulation and reduces the likelihood of oxygen loss to the heart. When used long term it also increases the strength of cardiac muscles. Hawthorn may be taken as a tea, tincture, or capsule, with a recommended dose of 1-3g dried flowers, leaves or berries, or as a 3-6ml of a 1:2 ratio.

Caution – Hawthorn should not be used in conjunction with cardioactive drugs. 

Prostate Support

Pumpkin seeds – Two of the most significant health concerns in men over the age of 50 is benign prostate hyperplasia (BPH) and urinary tract health. With these two types of concerns, prevention is key for both overall urinary tract and prostate health. Preventative actions include reducing inflammation and providing nutritional support that can reduce the occurrence of BPH, like pumpkin seeds. “The seed contains [linoleic] fatty acids, specific delta-7-sterols, tocopherols, and micronutrients….which are claimed to account for the therapeutic effects and have not been found in other sterol-containing plant extracts used in BPH treatment”. Daily consumption of 1⁄4 cup of pumpkin seeds (or about 5g whole seeds) can be therapeutic.

Mind Support

Bacopa – Often, healthcare providers don’t discuss mental cognition and brain health until an issue arises, or when it’s much too late. The brain can greatly benefit from support through nutrition, botanical supplements, and exercise in order to remain healthy, strong, and sharp well into older age— but for optimal benefits, this support should be provided daily. Long-term use of the herb Bacopa monnieri has been shown to enhance overall memory function, and its short-term use helps to decrease forgetfulness. Bacopa also aids the brain in repairing neurons that have become damaged, as well as improves neuron communication. Use of this herb may be ideal for those who live in a larger city, as it can help buffer the brain from incoming environmental toxins. Bacopa can be taken as a tincture, tea or capsule, with a dosage between 200-400mg daily in multiple divided doses.

Mood & Emotional Health

Tulsi (Holy Basil) – Rooted in the mint family, Tulsi is an aromatic and delicious herb with naturally occurring chemicals that are uplifting to the mind. In India, Tulsi has been used for generations as a sacred plant, and many people keep a tulsi plant in their home as an herb of gratitude, health, and longevity. For emotional support, holy basil is often used to uplift the spirit and promote digestion. It’s also an energetically warming, moving and uplifting herb. Holy basil is for people who are a little emotionally discouraged, disconnected from themselves or others, or experiencing the “winter blues”. When taken as a tea many describe drinking tulsi as a “hug in a cup”. Consumed daily, Tulsi is a mild adaptogenic and supports the endocrine system as well as the emotional self. It can also help support the adrenal glands under times of stress. Tulsi is best taken as a tea and can be enjoyed twice daily in the morning, afternoon or evening.

Immune Support

Reishi – Your immune system is always working, and before you even get sick there are plenty of actions you can take to support long-term immune health. In fact, there are some botanicals known as immune-modulators that can be ideal for long term use. They can work daily behind the scenes within the immune system because they do not stimulate the immune system. You only want to use immune stimulants when you’re under an active immune threat, like a cold or bug. Be aware, stimulating the immune system constantly can ultimately lead to auto-immune issues. The safer option for immune health is immune-modulators, which can be taken daily to support a healthy immune response as well as for overall inflammation in the body. One example of an immune-modulator is reishi mushrooms. They are one of the most widely researched mushrooms for preventive or acute health, and even for cancer prevention. These anti-inflammatory mushrooms are rich in polysaccharides and plant sterols and have a therapeutic and lasting immune effect. Reishi can be taken year-round or seasonally as a capsule, tincture or powder, and generally between in doses of 2-4g daily.

 

The Big Picture: A Holistic View of Men’s Health

It can be so easy to get caught up in our body’s singular systems and the actions we can take to care for those individual parts. Try not to get overwhelmed by these systems. Remember, whole-body health is best achieved through preventative daily habits. Here are a few to keep in mind:

• Eat a diet that’s colorful and whole foods-based. Aim for five different colors of foods that you recognize as whole and unprocessed.

• Exercise regularly for 30 minutes per day, at minimum. When you get your body moving, you enhance your blood and lymphatic circulation throughout the whole body – including the brain. Don’t forget to mix up your workout here and there. Walk one day. Bike another. Rock climb or weight lift throughout the month. Consider swimming and hiking seasonally. As often as you can, challenge your body to work different muscle groups and your mind to try new activities.

• Do something different with your routine. When we settle into a routine, the brain can actually stop creating new neural pathways. Challenge yourself to drive a different way to work or to the grocery store. Brush your teeth with your left hand. Fix a new recipe once a week. Do brain puzzles on your phone or newspaper each morning. Explore a new hiking trail once a month. Learn a new language. Make art or play music. All of these activities challenge your brain to think and learn differently, and in turn, supports healthy brain function.
• Practice gratitude. The practice of gratitude has exploded with new research supporting mental health and overall well-being. Each day, write three individual things you are grateful for on slips of paper. At the end of the week read over them. Consider inviting close ones to join you in reading these messages of gratitude. You will be surprised by how your gratitude is elevated in their presence. We forget how much there is to be grateful for every single day. Living in a state of gratitude completely shifts our perspective from living in “lack” to living in abundance. 

*Always consult your naturopathic doctor or clinical herbalist for appropriate dosing recommendations before supplementing. 

If you are a man seeking preventative support for your overall health or for a specific area of your health, reach out to our office here to learn more about our Naturopathic doctors and the support they can provide. Here at RNM, both Dr. Viktoriya Beliy and Dr. Vanessa Ferreira work specifically with Men’s Health issues. Learn more about each of them here.

References:

1. Hawthorn in the Treatment of Cardiovascular Disease 
2. Pumpkin Seeds & Mens Urinary / Prostate Health
3. Gratitude & Happiness: A Measure of Subjective Well-Being
4. Gratitude and Loneliness: Enhancing Health and Wellbeing in Older Adults
5. Ganoderma lucidum and Innate Immunity
6. Gender Differences in the Utilization of Health Care Services