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Man-aging health for Men: 7 ways to improve

Monday November 29, 2021

Most of the risk factors surrounding men’s health issues can be managed by making simple lifestyle changes and setting small achievable goals. Making small gains can generate more positive long-lasting benefits. Let’s take a look.


7 Health Tips for Men - Viridian Nutrition


7 Ways to Improve Men's Health

Eat a balanced diet


Mediterranean diet 

Cook from scratch using a variety of fresh ingredients foods, herbs, and spices. Learn to cook, use raw ingredients, or give plant-based food a try. A Mediterranean dietary approach has many research papers establishing lower health risks associated with this way of eating. As your confidence grows, experiment with more vegetables and protein sources. This is a fantastic way to get an abundance of nutrients.


TIP: If the idea of following a new way of eating seems impractical or overwhelming, why not start by cutting out processed foods one evening a week.

Schedule outdoor activity

Maintaining a healthy exercise routine that is a good balance between strength and endurance will reduce the risk of developing health conditions. Even if you adopt an exercise routine later in life your body will respond and improve your health markers and improve your quality of life.


TIP: Take regular outdoor physical activity, and get the added benefit of fresh air and at certain times of the year vitamin D.


Avoid eating late at night

Getting into an eating pattern that is consistent is the best way to manage weight, stress, and energy levels. Eating large heavy meals before going to bed can disrupt digestion and can cause gastro issues. We have all been there where we get back late from work, sport or social event and arrive home hungry. This is where we are more likely to consume foods that are quick and convenient leading to spikes in blood glucose or high levels of fat in one go.


TIP: As a rule of thumb, avoid eating large meals a couple of hours before going to bed.


Cut back on alcohol (particularly late in the evening)

Alcohol, as much as we may enjoy it, is not always the best to have too much of. Not only does it provide a considerable number of calories, but it can also disrupt the adrenal glands and cause a high stress response, leaving the body in a potential state of elevated stress. A night-time tipple can also disrupt the ability to get into deep sleep which is the restorative part of our nightly cycle.

TIP: Holding back on that night-time tipple will help reduce your overall alcohol intake and go a long way to improving your sleep, weight, and health.

Get a good night’s sleep

Sleep is a major part of how our body recovers and resets. It’s possible to get away with a couple of nights of disruptive or insufficient sleep but if this becomes a habit it will leave your body exhausted and unable to recover. Long-term poor-quality sleep could potentially lead to chronic fatigue and stress as well as contribute to further health conditions like cardiovascular disorders, chronic fatigue syndrome and metabolic conditions. Therefore, there are many health benefits to gaining good quality sleep.

TIP: Allow yourself 7-9 hours of restful uninterrupted sleep, avoid being on the phone, late night exercise or anything potentially causing stress.

Consider supplementation

When is it is not possible to obtain these beneficial nutrients from food alone, it is worthwhile considering a multivitamin to assist any nutritional shortfalls. Choose high quality supplements which contain 100% active ingredients, with no binders or fillers – always check the label.

TIP: Many multivitamins are personalised for men at varying stages of their life and specific formulations are also available to support prostate health.

Visit a Health Store


Advice from Health Stores 

Health food stores offer an array of wholefoods, organics, raw foods, free-from foods for special dietary needs, vitamins, minerals, Fairtrade, palm oil free and vegan options to eco-friendly alternatives, and refills from everything from cereal to pasta and much more. Champions of self-care, from weight control to allergies and everything inbetween, health store staff are happy to help.

TIP: Speak to the knowledgeable and friendly store staff about diet and nutritional support. Visit your local health food store at


As the body changes with age, the nutritional requirements will differ. Eating a varied healthy diet rich in nutrients and adopting positive lifestyle habits will enable the body to function at its best. When focussing on men’s health, personalised supplements formulated for men can help fill any nutritional shortfalls and offer additional nutritional support. Visit your local independent health store for advice and to discuss diet, supplementation and lifestyle modifications. 

Author: Phil Beard, MSc, BSc (Hons), is a Technical Educator at Viridian Nutrition. He holds a MSc in Nutritional Science and Health and BSc in Sports Science and Conditioning.


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  • The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.


    TAGS: Men's HealthMale Health


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