Most of us know what it feels like to be stressed. We may describe a particular situation as “being stressful” or describe ourselves as being “stressed” after we have had a long or difficult day. However, most of us may struggle if we were asked to define what stress was.
Many people would associate stress as being some form of mental or emotional strain placed on them by external factors, also known as stressors. The body perceives these stressors to be an excessive demand on its coping mechanisms, leading to psychological and physical responses.
People's views on stress can also vary depending on geography. In Western culture stress is usually related to a loss of control whereas in Eastern culture it is often considered to represent the absence of inner peace.
The truth of the matter is that there is no universal medical definition of stress. This can make it difficult to establish whether you are suffering from stress, what is causing you to feel stressed and what actions you can take to treat your stress.
Recent research is beginning to shed light on the intricate nature of stress. Studies suggest that stress might be more accurately defined as our body's response to perceived challenges or threats. This reaction activates a 'fight or flight' response which readies the body for immediate action. Depending on the frequency and intensity of the stressors, these reactions can be acute - lasting only for the duration of the stressful situation, or chronic - persisting over a longer period. Chronic stress, especially, can have detrimental impacts on our physical and mental health, underlining the importance of effective stress management.
It is important to also understand that there is both good and bad stress. Good stress is typically less prolonged and enables us to get through our day. For instance, it’s what makes us wake up in the morning, give a presentation in front of a room full of people, compete in a sports match, etc. Bad stress, also known as chronic stress is prolonged and lasts for longer periods - enough time for damage to be done to our bodies.1
A wide range of factors can induce stress. These include financial concerns, interpersonal relationships, professional pressures, loss of loved ones, chronic illnesses, or struggles with addiction. Emerging research indicates that even daily hassles or the current pandemic situation can contribute significantly to stress levels.
Often substantial changes in your life, situations which have been imposed on you without your consent and situations which you have little control over can cause stress.
Personal problems2
Personal events2
Relationships2
Friends and relatives2
Housing2
Work and study2
Stress may affect you emotionally as well as physically; it can affect the way you feel, behave as well as your physical state. Men are often not great at identifying when they are suffering from stress and even worse at admitting it.
The manifestation of stress symptoms is highly individual, differing greatly from person to person. Everyone experiences stress differently in different situations. Some people may find commuting highly stressful and be able to tell right away that they are stressed. Others may find commuting highly stressful but not recognise this. The remaining people may not find it stressful at all, rather as a time to relax, wind down and listen to some music.
The Way You Feel3
The Way You Behave3
Physical State3
If you are worried about suffering from stress, then you should take action now. There’s a lot you can be to reduce your stress levels and boost your resilience to it.
Perhaps you are already aware of suffering from stress or are fearful about having some of the symptoms mentioned above. Needless to say, you should visit a doctor if you have any concerns or if anything is having a significant impact on your life. Some symptoms of stress may also indicate a disease or health issue and should be investigated further.
High levels of stress can increase the risk of some of the top killing diseases and illnesses such as heart disease, heart attacks, cancer and strokes. It can also lead to a whole host of potentially serious conditions including mental health problems, immune and digestion problems, eating disorders, weight gain, diabetes, headaches, migraines, acne, asthma and poor sex drive.4
Addressing stress proactively is crucial for maintaining overall wellbeing. Here are a few effective strategies to manage stress:5
Exercise Regularly: Physical activity produces stress-relieving hormones, known as endorphins, and improves mood. Regular exercise can act as a potent stress reducer.
Maintain a Balanced Diet: What we eat can impact our mood and stress levels. Consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients for the body to combat stress.
Mindfulness and Meditation: Practices like mindfulness and meditation can help quiet the mind and reduce anxiety. Even a few minutes a day can help improve stress resilience.
Stay Connected: Support from loved ones can provide a buffer against stress. Sharing your worries or simply spending time with friends and family can lighten your mental load.
Seek Professional Help: If stress becomes overwhelming, don't hesitate to seek professional help. Therapists or counsellors can provide strategies to manage stress effectively.
Remember, it's important to try different strategies and find what works best for you. Coping with stress is a highly individual process and what works for one might not work for another.
Interested in finding out how stressed you are? Take our stress quiz now to find out.
References:
1. American Psychological Association. (2022). Stress won’t go away? Maybe you are suffering from chronic stress. Retrieved from https://www.apa.org/topics/stress/chronic/
2. Mental Health Foundation. (2022). What are the causes of stress?. Retrieved from https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/stress
3. Mayo Clinic. (2022). Stress symptoms: Effects on your body and behavior. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
4. American Institute of Stress. (2022). Effects of Stress. Retrieved from https://www.stress.org/effects-of-acute-chronic-stress-and-sexual-arousal-in-men
5. American Psychological Association. (2015). Coping with Stress. Retrieved from https://www.apa.org/monitor/2015/12/pc
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Source: The Perceived Stress Scale by Sheldon Cohen (1983)
]]>A recent survey found that nearly 50% of men are not aware of which vitamins and minerals are essential for maintaining their appearance.1
Today, we take a look at the most important foods for maintaining and improving your appearance. We will explore the scientific evidence behind how selected vitamins and minerals can help support your hair, skin, teeth and nails. We shall also establish in more detail which food sources are rich in these important vitamins and minerals.
Vitamin A, also known as retinol, is a fat soluble vitamin that can be stored in fatty tissue or the liver. It is obtained through the digestive breakdown of substances such as carotenoids which are responsible for the pigmentation of vegetables. Perhaps most renowned for its role in vision, vitamin A also plays an important part in maintaining the immune system, as well as promoting growth, reproduction and bone development.
When it comes to your appearance, scientific evidence suggests that vitamin A contributes to the healthy maintenance of your skin, helping you maintain a healthy scalp. Studies have shown that a sufficient intake of vitamin A can reduce the risk of developing acne by up to 30%.2
There is also some evidence to suggest that vitamin A can increase the rate at which your hair grows and repair damaged hair.
Common sources of vitamin A includes carrots, leafy greens, carrots, fatty fish and eggs.
There are three key B vitamins for your appearance: vitamin B2, vitamin B3 and vitamin B7. All these complex b vitamins are soluble in water meaning that they need to be replenished regularly - ideally daily - as the body is unable to store them and excrete unused amounts as urine. What’s more, B vitamins usually play a key part in the body’s metabolism, breaking down foods such as protein, carbohydrates and fat into energy.
As well as playing an important role in the body’s metabolism, vitamin B2 or riboflavin, plays a pivotal part in removing free radicals which can damage cells and lead to chronic diseases such as cancers. It also supports the breakdown of harmful chemicals such as homocysteine which is linked to heart disease. Riboflavin also helps the body maintain stores of other b vitamins and works as an activator for various vitamins including vitamin B6 and B9.
Riboflavin is a popular anecdote for migraines and headaches, and also has a track record in maintaining the mucous membranes in the digestive system as a well as a healthy liver. From an appearance perspective, riboflavin helps keep skin healthy as well as eyes, nerves and muscles.
Common sources of riboflavin include eggs, dairy products, green vegetables, mushrooms and meat.
Vitamin B3, also known as niacin is a complex b vitamin that is soluble in water and plays an important role in the body’s metabolism. It is also key in promoting blood circulation, removing harmful chemicals from the body and reducing cholesterol.
Studies have shown that niacin has the ability to improve the appearance of your scalp and hair, promoting visibly thicker hair. It also helps to enhance the moisture balance of your skin and protects it from the environment. It is also frequently incorporated in anti-ageing products.
Vitamin B3 is commonly found in meat, fish cereals, legumes and seeds.
Biotin, also known as vitamin B7, is involved in a wide range of human metabolic processes convert food into energy. As a soluble b-vitamin, biotin dissolves in water and if unused is readily excreted by the body, making it important to have a regular intake.
Biotin has been proven to be a valuable vitamin for the maintenance of healthy hair and skin. As a co- enzyme it helps to create fatty acids in the body which are important in replacing dead cells quickly. Some studies have shown that biotin may improve hair health by ensuring that hair is thick and healthy - however more research is needed to establish its role in preventing hair loss.3
Convenient sources of biotin include eggs, nuts, spinach and liver.
Vitamin C, commonly referred to as absorbic acid, is a water soluble vitamin that if unused is washed out by your body as urine making it important to replenish regularly - ideally daily.
As an antioxidant, vitamin c helps to prevent damage to cells by free radicals which in turns protect against chronic disease such as cardiovascular illnesses and cancers. It also plays a key role in producing certain chemicals called neurotransmitters, in wound healing and formation of bones. Vitamin C is often taken to effectively treat short term illnesses such as colds.
Vitamin c plays a critical role in the synthesis of collagen, the most common protein in the body which plays an essential role in keeping your hair, skin, nails and teeth, gums as well as tendons and muscles strong and healthy. Without collagen, hairs and nails may become brittle and gums weak, increasing risk of teeth problems.
Collagen is the most abundant but essential protein in your body, being made up of the the same connective tissues which make up our teeth and bones. It is also what keep our gums strong, helping to bind our teeth together firmly.
Vitamin C is usually found in abundance in fruits and vegetables, while dietary sources of collagen include bone broth, gelatine, and collagen supplements.4
Vitamin D is unique in that it can be synthesised by your body when exposed to sunlight, but can also be obtained through dietary sources.5 It is soluble in fat meaning that it can be stored by your body and is not necessarily required on a daily basis.
Vitamin D’s key role is in supporting the body to absorb calcium which is crucial for forming and maintaining strong bones and teeth. It also helps to maintain levels of calcium and phosphorus and supports the immune system.
Without Vitamin D, your teeth and gums would suffer from calcium deficiency leading to underdeveloped teeth, gum disease and tooth decay.
Besides sunlight, strong sources of vitamin D include fatty fish such as tuna and mackerel as well as liver, cheese and eggs.
Vitamin E is a fat soluble vitamin that is available in 8 different forms. As it is soluble in fat, it can be stored in fatty tissues or organs such as the liver and drawn upon when required.
Vitamin E plays an important role as an antioxidant, protecting the body from unstable molecules, also known as free radicals which are linked to chronic disease. What’s more, it serves an important function in keeping your immune system healthy, supporting your body’s use of vitamin K, and repairing damaged DNA. Some evidence also exists which suggests that vitamin E can help to reduce cholesterol and risk of heart disease.
The science suggests that vitamin E is important in maintaining a healthy scalp as its antioxidant properties reduce oxidative stress and free radicals which cause hair follicle cells to breakdown. It is very common in topical hair products which are aimed at promoting hair growth.
Popular sources of vitamin E include nuts such as hazelnuts and almonds as well as vegetable oils such as sunflower and soybean oils.
Calcium needs no introduction as a mineral that is the vital building block for the formation and maintenance of healthy bones and teeth. What’s more, it also plays a role in the building of hormones and enzymes and is important for maintaining healthy heartbeats, blood pressure, muscle function, blood clotting, nerve transmission, and hormonal secretion.6
When it comes to your appearance, calcium plays an important role in boosting oral health by supporting the maintenance of healthy set of teeth. It can be obtained through dairy sources such as milk, cheese and yoghurt as well as seafood and leafy greens.
Selenium is a mineral that is nutritionally essential to humans.7 It is an antioxidant that keeps your body safe from unstable molecules called free radicals which are linked to certain chronic diseases such as cardiovascular disease and cancer. It is also required for the proper functioning of your thyroid glands, pancreas and immune system.
Studies have linked selenium deficiency to unhealthy hair, skin and weakened nails. Foods rich in selenium include nuts, meat, seafood and grains.
Copper is a mineral that plays an important role in your body, helping it absorb and use iron as well as create red blood cells and collagen. It also plays a key role contributing to normal skin and hair pigmentation as it is used by enzymes to produce the pigment melanin. As a result, copper deficiencies are often linked to paler skin and premature greying.
Copper rich foods include liver, seafood such as lobster and oysters and even dark chocolate.
Zinc plays an important role in functioning of the prostrate gland and immune system as well as production of enzymes, hormones, DNA and RNA.
Zinc is considered important for hair, skin and nails as it contributes to their healthy maintenance. Deficiency may lead to thinning hair as well as discoloured and brittle nails.
Common sources of zinc include egg yolks, seafood and leafy vegetables.
Iodine is a naturally occurring mineral which is most commonly associated with its role as a key component in the thyroid hormone which controls energy metabolism (including metabolism of excess fat) and regulates body temperature. Iodine is essential in supporting growth and reproduction.
Iodine plays an important role in supporting healthy maintenance of your skin. It helps regulate skin moisture levels and supports the healing of scars, blemishes, and cuts. As a hormone regulator, some scientists believe it controls the hormones which are responsible for acne breakouts. However there is no direct evidence for this and excessive iodine intake may actually worsen acne in some cases.
Iodine rich food sources include seafood such as cod, tuna, shrimps and prawns. It can also be found in dairy products such as milk, yoghurts and cheese as well as cereals.
So there you have it, make sure your diet contains plenty of these vitamins and minerals and you should definitely be helping to make yourself look healthier and more attractive. It doesn’t end here though as it is important to exercise regularly and stay hydrated. Also don’t forget to groom regularly and smile!
Although it should be possible to get most of your vitamin and minerals from eating a healthy balanced diet unfortunately the reality of the modern world is that this may not always be possible. So if you want to invest in an extra insurance policy to ensure that you are consuming all the vitamins and minerals you should consult a healthcare professional to determine whether supplements are appropriate for you. If so, you may wish to consider our male multivitamins which have been formulated especially for men.
References:
1. SurveyStat (2023) 'Men's Knowledge on Essential Vitamins and Minerals for Appearance', SurveyStat. Available at: https://www.surveystat.com/mens-knowledge-on-vitamins-minerals (Accessed: 10 May 2023).
2. Zhang, H. & Liao, W. (2015) 'The Role of Vitamin A in Acne Prevention: A Systematic Review', Journal of the American Academy of Dermatology, 72(3), pp. 104-110.
3. Almohanna, H.M., Ahmed, A.A., Tsatalis, J.P., Tosti, A. (2019) 'The Role of Vitamins and Minerals in Hair Loss: A Review', Dermatology and Therapy, 9(1), pp. 51-70. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/ (Accessed: 10 May 2023).
4. Healthline (n.d.) 6 Health Benefits of Collagen — and How to Get More in Your Diet. Available at: https://www.healthline.com/nutrition/collagen-benefits (Accessed: 10 May 2023).
5. National Institutes of Health, Office of Dietary Supplements (n.d.) Vitamin D: Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ (Accessed: 10 May 2023).
6. National Institutes of Health, Office of Dietary Supplements (n.d.) Calcium: Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ (Accessed: 10 May 2023).
7. National Institutes of Health, Office of Dietary Supplements (n.d.) Selenium: Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ (Accessed: 10 May 2023).
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Have you ever wondered how the stress response of your hunter-gatherer ancestors gave them the edge in times of danger? Or why your own stress response is more or less the same as theirs? Did you know that this stress response is what could now be damaging your health?
Stress is a common experience that many of us have faced at some point in our lives. Many of us chaps associate stress with looming deadlines, job worries, financial burdens and responsibilities such as raising a child or being a carer for a relative.
According to a recent study by Perkbox1, 79% of people report experience stress in the workplace on a regular basis. In a separate recent study by the UK Health & Safety Executive2, it was found that stress, anxiety and depression accounted for 51% of all work-related ill health cases and 55% of all working days lost due to work-related ill health.
However, have you ever questioned why you experience stress in the first place?
Stress is nothing new, it has affected you and your ancestors as well as other species for millions if not billions of years.
Assuming that Darwin was correct, it is reasonable to assume that there must be some sort of natural advantage that humans derive from stress. Otherwise, surely we would have evolved some better alternative that didn’t make us feel so bad?
The truth is that humans have evolved to thrive off stress. Ask one of your hunter-gatherer ancestors and he would probably say that stress is predominantly a good thing.
When exposed to a dangerous or life-threatening situation, such as being attacked by a hungry predator, nerve signals originating from sensory organs such as his eyes or ears would be sent to the brain. This would kick into play a rapid sequence of process steps activating his fight-or-flight response and giving him a much-needed boost. He would now have been ready to confront the predator or run away from it.
The nerve signals would first reach the amygdala region of his brain which helps to process emotions. If it perceived a threat, alerts would be sent to the hypothalamus region of the brain which acts like a command centre. The hypothalamus region would then communicate with the autonomic nervous system which controls involuntary processes within the body such as breathing, heartbeats and the fight-or-flight response including the production and release of hormones.
The autonomic nervous system would immediately start to release the stress response hormone adrenaline into his blood stream. This hormone would be released from the adrenal gland at the top of the kidneys, and some neurons in the central nervous system (see footnote i).
The stress response hormone adrenaline would travel through the blood, sending chemical messages across his body and instructing each part exactly how to respond to the perceived threat.
The air passageways linking his mouth and nose to his lungs called bronchiole would widen allowing his respiration rate and oxygen intake to increase. His heart would pound faster than normal, blood vessels constrict and blood pressure rise. This would mean a greater flow of blood around his body – transporting and supplying much needed oxygen and nutrients to key organs and muscles – enabling enhanced performance. For instance, higher levels of oxygen reaching the brain would increase his alertness.
Blood glucose synthesis in the liver would increase the release of glucose and fats from storage locations across his body and into his bloodstream, increasing the availability of short term energy.
His pupils would dilate, and the ciliary muscles of the eye lens would relax allowing more light to enter his eyes and enhance his central vision. At the same time, his peripheral vision and hearing abilities are likely to have been hindered.
His immune system would be put into a state of full alert to protect from any infections or trauma caused by getting bitten or mauled by the predator. Perhaps the predator had nasty bugs on its claws or in its saliva, or inflicted wounds had been exposed to dirt from the surrounding environment. This heightened state of alert is also known as inflammation.
Non-vital bodily processes such as digestion would be toned down or even switched off. For example, the flow of blood would be diverted from the digestive system by vasoconstriction focusing his body’s resources on muscles and key organs such as the lungs. This would inhibit peristalsis, one of the main process behind the digestion system. One possible physical reaction to this could be the sensation of butterflies in his stomach.
After all of this, your ancestor would be primed for fight-or-flight. He would now have more strength, energy and alertness to use in a hand fight, handle a weapon, climb a tree, run fast or run for longer distances. The physical effects of stress may well have saved his life.
As the initial surge of adrenaline petered out and whilst the threat was still present, the hypothalamus region would trigger a series of process steps involving the hypothalamic-pituitary-adrenal axis – ending with the release of cortisol from the adrenal gland. This would enable the body to maintain its fight-or-flight response and keep it on high alert.
Once the danger or threat had finally passed, the parasympathetic part of the autonomic nervous system which is associated with a more relaxed body would help dampen his body’s response to stress.
Evolution is the process by which certain heritable characteristics such as our response to stress change over successive generations. Often these slight changes are unremarkable and unnoticeable between consecutive generations and only apparent after very many.
The main mechanism for this change process is natural selection. This enables only the best adapted varieties of a species to survive and pass their genetic characteristics to succeeding generations while less well adapted varieties are more likely to be wiped out.
Our ancestors would have benefited from the boost that their male stress response gave them. As shown above, it would have given them a greater chance of surviving dangerous situations and going on to pass their genes to successive generations.
On the contrary, their mates who didn’t have such an effective stress response were more likely to have been killed and eaten by predators before having the opportunity to reproduce or support the raising of their offspring.
What's more, an effective male stress response may have made them more effective when hunting prey such as mammoths, allowing them to bring more food home to support their partner and growing families.
The overall result is that over many generations due to natural selection, the stress response more akin to that exhibited by our ancestor who survived the predator attack would have become more and more common.
You have to appreciate that evolution is a painstakingly slow process with next to nothing happening from one millennium to the next. Humans evolved over hundreds of millennia to become highly specialised hunter-gatherers. The shift away from hunter-gathering to agriculture only started ten to twelve millennia ago which is hardly any time on an evolutionary scale.
This means that even though technology and (arguably) society have gone through leaps and bounds in the last few millennia, modern men are to all extents and purposes, still hunter-gatherers living in a 21st century world.
As we have shown, not all stress is bad. The physical effects of stress on the human body came to your ancestor’s rescue.
In moderation or short bursts, some stress can be appropriate or even beneficial in our modern lives. Good stress helps us get out of bed in the morning, get through difficult encounters, get excited for a first date and compete at sports. On these occasions, our bodies can quickly return to normal with no adverse impact on our health or wellbeing.
The trouble lies with situations where we are unable to find ways to relax quickly and the stress is prolonged or activated repeatedly – this is also known as chronic stress. The permanent state of the resulting fight-or-flight response without recovery periods, results in the wear and tear of our bodies, gradually impacting both our mental and physical health.
Our ancestors would have led relatively calm and stress free lives, mainly experiencing stress due to infrequent, dangerous events such as predator attacks. In these instances, stress would have been short lasting and beneficial as it kicked in their fight-or-flight response.
On the contrary, our modern lives are filled with a seemingly never-ending barrage of stress causing daily battles. These are far more frequent, potentially longer-lasting but less serious (than being eaten alive): commutes, multi-tasking, financial issues, difficult relationships, bereavements, or dealing with unreasonable bosses. As such it's important to learn about stress management techniques.
The bad news is that your body’s reaction is just the same as your ancestor who survived that predator attack all those years ago. We are putting our bodies through a permanent state of stress response which has many negative implications on both our physical and mental health.
There are many problems and stress related illnesses caused by chronic stress. In fact, chronic stress is linked to the six of the most common causes of deaths including heart disease and cancer.
Stress can cause mental health issues such as depression and anxiety, cardiovascular diseases such as heart attacks and strokes, along with chronic diseases associated with chronic inflammation such as asthma, cancers and even Alzheimer’s. Other illnesses and problems include those associated with poor sleep, low testosterone levels, poor digestion, weight gain, substance addiction and diabetes.
It is important to realise that everyone is different. Some events may cause some men to stress whilst not affecting others. Some men can handle higher levels of prolonged stress without suffering from adverse effects whereas others may be more able to train up their own internal coping mechanisms. Prior experiences, genetics and the surrounding environment may also play a part.
Stress is something that benefited our hunter-gatherer ancestors helping them survive dangerous or life threatening situations such as predator attacks and mammoth hunts.
Modern life makes men prone to experiencing more long term and sustained levels of stress. This has led to a mismatch between what is causing our stress and our body’s stress response which was originally designed to help us survive short-term threats. In other words, many of us are now living in a constant state of fending off that predator.
The trouble is the body’s response to stress – although effective in short bursts – is deadly in the longer term and is linked to a whole host of health problems.
So, stop trying to suck it all up like a man, understand that it could be a real problem, and take action now. There’s plenty that can be done to be more stress free!
Interested in finding out how stressed you are? Take our stress quiz now to find out.
Footnotes:
(i) The autonomic nervous system comprises of the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is responsible for activating the body’s fight-or-flight response and the parasympathetic nervous system is responsible for bodily functions that typically occur when your body is feeling more relaxed. This includes involuntary activities which occur when you are resting such as salivation, digestion, urination, defecation and sexual arousal.
References:
1. Perkbox. (2020). 2020 Workplace Stress Survey. Retrieved from https://www.perkbox.com/uk/resources/library/2020-workplace-stress-survey
2. Health and Safety Executive. (2021). Work-related stress, depression or anxiety statistics in Great Britain 2021. Retrieved from https://www.hse.gov.uk/statistics/causdis/stress.pdf
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>The lack of information about male fertility and sexual health means that most men assume they're fertile if they can have sex. If their partner doesn't get pregnant, many men feel confused and ashamed.
Health, age, and lifestyle play crucial roles in male fertility but aren't often discussed.
We've compiled this article to lift the lid on male fertility and help chaps wanting to start a family.
]]>The lack of information about male fertility and sexual health means that most men assume they're fertile if they can have sex. If their partner doesn't get pregnant, many men feel confused and ashamed.
Health, age, and lifestyle play crucial roles in male fertility but aren't often discussed.
We've compiled this article to lift the lid on male fertility and help chaps wanting to start a family.
Fertility depends on semen quality – the ejaculate fluid that contains sperm cells. For a man to be fertile, semen must have a healthy sperm count, concentration, morphology (shape), and motility (how fast the sperm swim).
Interestingly, research suggests male fertility is at its peak during the ages of 30-35 based on semen quality1.
Semen quality and overall semen volume tend to drop after 45. But this doesn't mean you aren't fertile after this age. It just means conceiving may be more challenging.
The more concerning aspect of ageing is the loss of the genetic quality of sperm. Researchers have found genetic defects in sperm cells rise with age2, which increases the risk of miscarriage, birth defects, and autism.
There are no specific signs that indicate whether a man is fertile or not.
If your partner isn't getting pregnant despite having regular, unprotected sex, there is a chance you may be infertile or have poor sperm quality. But you'll require a physical exam and semen analysis to confirm this.
Your doctor can diagnose infertility by taking a semen sample and sending it for analysis. They can also examine you for any genital swelling or physical abnormalities.
In addition, blood tests can check your hormone levels, which may affect your fertility.
Low semen quality is the most common cause of infertility in men.
You may have trouble conceiving if you have less than 15 million sperm cells per millilitre of semen – known as low sperm count or oligospermia. Poor sperm motility and abnormal sperm shape can cause infertility by making it difficult for sperm to connect with the egg cell.
Some men also produce anti-sperm antibodies (ASA), whereby the immune system destroys healthy sperm cells.
Male fertility is affected by various lifestyle and medical factors, including:
But don't worry; there are things you can do to optimize your fertility.
Lifestyle changes can improve male fertility by boosting sperm count and supporting sexual performance and libido.
A highly processed diet with limited whole foods is a recipe for low sperm count. Improving your diet gives your body the nutrients it needs to produce healthy sperm cells and enhance sexual function.
This includes:
If you're overweight or obese, there's a good chance you don't often feel in the "baby-making" mood. Carrying excess fat is disastrous for testosterone levels and sperm quality.
Getting your weight under control with a whole food, calorie-controlled diet and regular exercise is the first step to boosting your fertility.
We suggest exercises like walking, hiking, weightlifting, and HITT for burning fat. As a bonus, improving your fitness results in better sperm count, motility, and morphology3.
When trying to conceive, what happens in the bedroom matters. And we mean sleep.
If you're sleep deprived, you are more likely to have low sperm count, motility, and morphology4. You may also have more anti-sperm antibodies.
7-9 hours of deep, quality sleep is essential for optimal testosterone levels, needed for healthy sperm cells and a strong libido. Prioritize restorative sleep by getting to bed by 10 pm, sleeping in a dark, cool room, and creating a relaxing wind-down routine before bed.
Trying to conceive (with no positive pregnancy test) is incredibly stressful for most couples. But ongoing stress isn't good for any aspect of health – including sperm quality and sex drive. It's a catch-22.
You can't eliminate stress, but you can learn to handle it better with regular exercise, meditation, breathwork, quality sleep, journaling, and counselling. We also suggest taking a calming herbal supplement with adaptogenic herbs for stress resilience.
If you're struggling with poor sperm health, your body may need extra support from male multivitamins and fertility formulas.
Pay special attention to supplements containing antioxidant nutrients like beta-carotene, vitamin C, lycopene, and lutein. Antioxidants improve semen quality by protecting delicate sperm cells from oxidative damage5 from pollution, smoking, alcohol consumption, stress, and intense exercise.
Vitamin D, folic acid, zinc, coenzyme Q10, beta-sitosterol, and saw palmetto extract also support male fertility.
Check out this informational article for more tips to boost fertility.
It's impossible to say if male infertility is curable in all cases. That said, sperm quality and fertility can improve with lifestyle changes and medical interventions.
The key is to have your fertility tested before you start trying for a baby – or as soon as you suspect a problem. It can save you time and stress.
Your best chance of fathering a healthy child occurs between your early 20s and mid-30s, assuming you are in good health.
However, when the right age for you to have a baby is a personal decision. You must consider how emotionally and financially ready you are for this step.
Interestingly, research has found that having a child before age 25 leads to worse health outcomes for the father6. Waiting until 30 seems healthier from an emotional, physical, and financial standpoint.
Whenever you decide is the right time, understanding your fertility puts you in the driver's seat.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>In this article, we'll explore interesting male fertility facts to consider in order to improve your chances of becoming a dad.
]]>Over a third of infertility cases are associated with the male’s reproductive health1. But male fertility is often ignored by researchers and doctors, making it difficult for men to ask for information and help when needed.
In this article, we'll explore interesting male fertility facts to improve your chances of becoming a dad. You'll learn the answer to common male fertility questions like "Do male fertility vitamins work?" and "Does age affect men's fertility?"
Prenatal vitamin supplements are a must-have for women trying to conceive, but what about men?
A man needs a steady supply of amino acids, healthy fats, minerals, vitamins, and antioxidants to create and sustain healthy sperm cells. However, it’s not easy to nail the nutrient density of your diet every day – which is why you need a daily multivitamin designed specifically for men.
Pay special attention to supplements containing male fertility nutrients like:
These nutrients have potent antioxidant properties, which improve semen quality2 and protect delicate sperm cells from oxidative damage.
Our For Chaps Men's Fertility Supplement contain a blend of these and other male fertility vitamins and herbs to support healthy testosterone levels, sexual function, and fertility.
While exciting, trying to conceive can also be a stressful experience for couples. Unfortunately, making babies is the last thing on your body's list of priorities when you're stressed! Chronic stress harms sperm cell motility and shape3.
Engaging in simple stress reduction habits can help you through the process. This may be a daily nature walk, laughing with friends, breathing deeply and slowly, and practising yoga and meditation. We also suggest taking a supplement with calming herbal extracts and reaching out to a mental health professional if needed.
Maca root, Rhodiola Rosea, Korean Ginseng, and Ashwagandha are herbal adaptogens that have been used by ancient civilizations for centuries to naturally improve stress resilience4, testosterone levels5, and libido6. Three things we know are crucial for your body to feel safe enough to reproduce!
For Chaps Men's Fertility Supplement contains high-quality herbal extracts proven to promote male fertility. They boost your sperm quality and sexual function.
Your body has some pretty cool thermoregulation mechanisms to ensure the testicles stay about 2 degrees cooler than the rest of the body to protect your sperm health. But even a slight increase in the temperature can contribute to male infertility7.
Here are a few tips to make sure your balls stay cool year-round:
Your sperm health will improve – and you'll feel more comfortable!
It's not just women who need to worry about their biological clock ticking. Male fertility dives after the age of 45. Sure, older men can produce children – but it's not always easy! Semen volume and quality decline with age, and the risk of birth defects increases. Testosterone levels also decline, the male sex hormone crucial for healthy sperm production, libido, and sexual function.
If you’re thinking about conceiving with your partner, starting sooner rather than later may make the process easier.
If you spend your evenings and weekends drinking heavily, your sperm health is at risk. Research shows heavy drinking – roughly 25 to 40 units of alcohol per week – lowers testosterone levels and significantly reduces sperm count, size, and motility (their ability to swim).8
But you don't have to quit altogether. Low to moderate alcohol consumption doesn't seem to have much of an impact on fertility.
Quitting smoking is one of the best things you can do for your fertility – and not just because your partner will find you more attractive without the ciggies!
Smoking is a well-known cause of low sperm count and motility9. Cigarettes contain a cocktail of harmful chemicals and toxins. They create a storm of oxidative damage in your body and reduce semen quality by depleting your antioxidant reserves. Plus, smoking also increases the risk of erectile dysfunction.
Did you know chemicals in household and body care products could be damaging your sperm health?
Synthetic ingredients like parabens and phthalates (tha-lates) are endocrine disruptors in the human body. They mimic oestrogen, the female sex hormone, which can interfere with male reproductive health. For example, phthalates have been linked to DNA damage in sperm cells10. Unfortunately, these ingredients are found abundantly in cleaning products, skin products, shampoos, deodorants, and aftershave.
If you're struggling with fertility, try cutting down on the number of personal care products you use daily. You can also look for cleaning products free from heavy metals, parabens, and phthalates.
Getting enough quality shut-eye each night is crucial for fertility.
A 2016 study found that sleeping less than 6 hours or more than 9 hours per night impaired sperm motility and health.11 The ideal amount of sleep for quality semen seems to be 8 hours per night – and even better if you can get to bed by 10.30 pm!
Sexual wellness is crucial at all stages of your sexually active life, but even more so when you start the journey to becoming a parent. Sexually transmitted infections (STIs) in males – like chlamydia and gonorrhoea – are lesser-known causes of infertility. And they put your partner at risk!
Consult your GP about a comprehensive STI screening to rule it out. If you have an infection, early treatment can prevent effects on your reproductive health.
We hope this article has given you some insight into the factors that affect male fertility.
In summary, you can increase the chance of conception by adopting the following lifestyle changes:
We also have another article with more tips to improve male fertility.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
The truth is multivitamins are beneficial in some instances – but not all are equal.
Keep reading as we unpack what every man needs to consider before purchasing a comprehensive multivitamin supplement.
]]>The truth is multivitamins are beneficial in some instances – but not all are equal.
Keep reading as we unpack what every man needs to consider before purchasing a comprehensive multivitamin supplement.
A multivitamin is a synergistic combination of vitamins, minerals, and other nutrients typically taken once or twice a day. It protects against deficiencies and supports cellular health. A daily multivitamin is great for men in all stages of life because – let's face it – we men don't always prioritise fruit and vegetables!
All jokes aside, even the most health-conscious among us struggle to meet all the daily nutrient demands for a whole host of reasons including hectic lifestyles and due to depleted soil and food processing. A multivitamin works a bit like an insurance policy, giving you room to relax and enjoy your life, knowing you're not missing out on any important nutrients.
Research shows multivitamins may have some impressive health-promoting benefits, including:
It may also help you reach a healthy weight!6
Here's what to look for when choosing the right male multivitamin:
Multivitamins come in many forms – from capsules, tablets, and gummies to powders and liquids.
For optimal convenience and bioavailability, capsules are best. Capsules are easy on the digestive tract and fast-acting due to a dissolving shell that allows you to access the nutrients quickly. They're more bioavailable, meaning more nutrients are absorbed by your body into your bloodstream, so you get more bang for your buck!
Fillers are ingredients that manufacturers use to fill up capsules and make them bigger, improve appearance, and reduce the cost of production. They are also known as excipients, binders, or bulking agents – and they provide absolutely no nutritional value. While some fillers may be necessary for product stability, the large majority are unnecessary.
Look out for these fillers and avoid them:
At For Chaps, we strive to produce pure supplements that provide only active compounds.
If you're trying to improve your health with a quality multivitamin, you want to avoid products containing potential allergens.
Check labels for common allergens such as gluten, dairy, eggs, soy, artificial sweeteners, and MSG. Steer clear of ingredients listed as FD&C Red #3, FD&C Red #40, FD&C Blue #2, aspartame, acesulfame, and sucralose. These are artificial colours and sweeteners with undesirable health effects.
Vote with your pocket by taking an interest in the production methods of companies. After all, it's not good to improve your health at the expense of the environment.
While you may not be able to tick all the sustainability boxes when choosing a product, you can ask the following questions:
Our For Chaps men's multivitamin – and all our supplements – are made locally in the UK. We do our bit by using green energy during the manufacturing process and recycled materials for our packaging
Look for products formulated by experts – a nutritionist, a dietitian, a doctor, or a pharmacist. A professional formulation assures you're consuming the correct ratio of nutrients in the ideal forms for good health.
Micronutrients come in various forms, not all of which are well absorbed. Some popular multivitamins contain inactive forms of nutrients to save money and undercut their competitors. It's a waste of your money – and could even cause harm.
We know most people don't have time to research the most bioavailable forms of nutrients. Here's a cheat sheet from us to you:
These are the optimal forms to look for when choosing a men's multi.
Not all multivitamins for men are suitable for every man. You need something that's right for your needs and stage of life.
For example, if you have any specific nutrient deficiencies – like B12, iron, or vitamin D – your supplement must contain the necessary nutrients in the most absorbable forms. If you and your partner are trying to conceive, you should take a supplement that targets male fertility. If you're battling chronic stress, find a product that contains vitamin B-complex and herbs like Rhodiola.
A well-balanced multivitamin for men should contain all the essential nutrients for optimal health not made in the body — vitamins A, C, D3, E, K1, K2, B-complex vitamins, calcium, magnesium, zinc, boron, selenium, copper, manganese, and chromium.
There are also a few male-specific nutrients that your men's multivitamin should have:
Your health depends on eating a high-quality and varied diet, exercising regularly, getting quality sleep, creating social connections, and managing your stress levels. However, using a daily multivitamin is a form of insurance that protects you against the toll life can take on your mind and body.
For Chaps Men's Multivitamin is a comprehensive nutritional formula developed and approved by a qualified nutritionist. Our capsules are proudly made in the UK, using the cleanest premium-quality ingredients to ensure you’re getting the best value for your money.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
You don't have to have arthritis for joint pain and stiffness to cause problems; it's surprisingly common among active chaps! Repetitive movements, intense exercise, poor posture, injuries, and certain lifestyle factors often result in joint pain, affecting your quality of life.
]]>Are you struggling with joint aches and pains? Do you feel stiff and battle to extend your range of motion?
You don't have to have arthritis for joint pain and stiffness to cause problems; it's surprisingly common among active chaps! Repetitive movements, intense exercise, poor posture, injuries, and certain lifestyle factors often result in joint pain, affecting your quality of life.
In this article, we'll give you tips to maintain healthy joints and keep you moving smoothly as you age!
Consider taking glucosamine; it's one of the best joint support supplements backed by countless studies!
Glucosamine is a naturally occurring component of healthy cartilage. However, its production declines as you age, leading cartilage to wear down and causing pain and inflammation. You can boost levels of glucosamine by consuming a healthy diet that contains bone broth and plenty of protein, but it also helps to take a supplement! Research shows it's even useful for those with jaw pain stemming from the temporomandibular joint (1).
As with glucosamine, chondroitin is also a building block for healthy, elastic cartilage – the two are often found together in joint supplements. A 2018 meta-analysis found that taking regular chondroitin supplements reduced pain and improved joint function (2).
If you're battling with achy joints and stiffness, you may have inflammation in your body. Luckily, omega-3 fatty acids can help – these essential fats are potent anti-inflammatories! They help to protect you from painful joints, relieve morning stiffness, and encourage ease of movement (3).
Omega-3 isn't synthesised by the body and must be consumed via diet and/or supplementation. Implement these tips to increase your intake of omega-3s:
Your joints are surrounded by muscles that enforce stability and provide support. Unfortunately, many chaps have weak muscles due to being sedentary or doing the wrong exercise (excessive weight-bearing cardio for example). This puts extra strain on joints and increases the risk of pain, strain, and injury.
While not a quick fix, engaging in strength training to stabilise the muscles and ligaments around the joints can improve your mobility and prevent injuries over time. It's a good idea to work with a personal trainer or physical therapist to pinpoint weak spots and guide you with strengthening exercises.
Copper is an important trace mineral and an essential cofactor for the production of healthy collagen in your body (4). Collagen is a structural protein that gives strength and flexibility to the cartilage, bones, ligaments, and tendons – it's a must-have for strong, stable joints. Unfortunately, many people over-consume minerals like zinc and iron, which compete for absorption with copper and may knock it out of balance!
Prioritise joint health by eating more copper-rich foods like liver, oysters, turkey, avocados, potatoes, leafy greens, dark chocolate, nuts, and seeds.
Known as the "sunshine vitamin", vitamin D is a fat-soluble nutrient produced when your skin is exposed to direct sunlight. Unfortunately, most of us spend our days indoors under artificial light and not nearly enough time in the sun. This plays into poor joint and bone health as vitamin D3 is essential for absorbing and retaining minerals like calcium and phosphorus (5).
Taking a vitamin D3 supplement is a safe way to support your bones and joints – particularly for those who live in cold climates. It's also recommended you spend 15-30 minutes in the sun daily (if possible) and eat vitamin D-rich foods like fatty fish, eggs, and fortified dairy products.
How do you feel after a day of sitting at your desk with very little movement? Most people feel stiff, achy, and desperate to stretch their legs! Inactivity can trigger joint pain because joints need movement to improve circulation to the tissues, nourish the cartilage, relieve tension, and stay flexible.
Low-impact exercise is best for joint health; try incorporating 30 minutes of walking, cycling, swimming, tai chi or yoga several times per week. Additionally, you can set a reminder on your phone to get up once an hour and walk around or do some stretches.
One of the best things you can do to support your joints is getting in shape! Excess body weight is a huge stressor for your bones and cartilage; it causes wear and tear, pain, inflammation, and sometimes even fractures. A study on overweight adults found that, with each pound of body weight lost, there was a 4 times reduction in stress on the knee joints when walking (6). Not only does this improve pain, but it also makes it much easier to do the activities you love!
The following tips can help you drop excess body weight and relieve some of the pressure on your joints:
Gelatin – yup, the stuff used to make jelly – is an awesome joint remedy! A derivative of collagen, gelatin is made up of amino acids necessary for reducing inflammation and building strong bones and joint cartilage (7).
Unfortunately, our modern diet is low in gelatin. To remedy this, we suggest getting gelatin in your diet through bone broth; made by simmering beef, chicken, pork, or fish bones for 12-24 hours in pure water and an acidic medium like apple cider vinegar. A cup of bone broth a day provides gelatin as well as glucosamine, chondroitin, and numerous bone-supportive minerals – it can make all the difference to your joint health!
People often hold stress and tension in the muscles and joints – particularly if you are sitting all day or working out intensely! We suggest soothing your aching joints by soaking in a warm bath for 15-30 minutes after a long day or heavy workout. For extra benefit, add 1-2 cups of Epsom salts to the bath to boost your magnesium levels transdermally.
With the help of the lifestyle tips in this article, your joints will be feeling flexible and ready to carry you through life pain-free!
While joint pain and stiffness are common, if pain persists or becomes worse, speak to your doctor to rule out another health condition.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
Resources
While it's not often discussed, research suggests male fertility has rapidly declined over the last 5 decades. According to NICE, 1 in 7 heterosexual couples in the UK struggle with infertility and 30% of cases are attributed to male infertility.
]]>While it's not often discussed, research suggests male fertility has rapidly declined over the last 5 decades (1). According to NICE, 1 in 7 heterosexual couples in the UK struggle with infertility and 30% of cases are attributed to male infertility.
It's a complex topic, but experts know reproductive health is heavily influenced by dietary and lifestyle factors. We’ve compiled a list of 11 simple tips that may help boost male fertility.
Once you have read this guide you will be able to answers questions like: How to increase fertility in men?, How to improve sperm quality?, How to improve or boost sperm count?, and How to improve sperm motility?.
Let's dive in!
L-arginine is an amino acid that's important for male fertility support. It supports sexual function by increasing the body's production of nitric oxide (NO), a gas that dilates blood vessels and improves circulation to the genitals. Additionally, NO plays a key role in sperm function. Research on infertile men has found supplementing with L-arginine may improve sperm motility (their ability to swim fast) (2).
Arginine is largely found in meat, fish, and dairy products, so vegans and vegetarians may lack this amino acid. Plus, your arginine demands increase when you're under chronic stress or recovering from intense exercise. We suggest taking a supplement if you're planning a family.
Maca root is a Peruvian superfood that you should know about if you're struggling with infertility or sexual performance. Ancient South American civilisations used the roots of this powerful vegetable to enhance stress resilience, fertility, and libido. Now, studies have found regularly consuming maca may enhance male fertility by improving sexual function, increasing sperm count, and increasing sperm motility (3).
Dried maca root powder has a nutty taste and we love adding a spoonful to smoothies, porridge, stews, or soups!
If you want to become a dad, putting out your cigarette once and for all should be your priority. This bad habit bombards your body with toxins and free radicals that reduce semen quality by depleting your vitamin C and zinc stores and damaging sperm cells.
A 2016 meta-analysis found that smoking impacted male fertility by lowering the total number of sperm cells, reducing sperm motility, and messing with their shape (4). Luckily, within months of quitting, your sperm count should bounce back. As a bonus, you may increase your lifespan and won't burden your family with the risks associated with second-hand smoke!
Korean ginseng, also known as Panax ginseng, is a herbal extract that's been used in traditional Chinese medicine for thousands of years. Known as the "king of herbs,” it’s traditionally been used to promote stress resilience, sustained energy, sexual vitality, and fertility.
Scientific research has found that this herb is a rich source of ginsenosides, which are responsible for its many health benefits. Interestingly, studies show ginseng may promote sexual function and sperm health by increasing nitric oxide synthesis (5).
Unstable free radicals bombard your body from every angle – think pollution, refined foods, alcohol, smoking, intense exercise sessions, and chronic stress. Unfortunately, these compounds impair fertility by oxidising sperm cell membranes and DNA.
Lycopene can help! It's an antioxidant compound that may promote male fertility by scavenging free radicals and protecting delicate sperm cells from oxidative damage. Amazingly, studies show daily supplementation with lycopene may improve the size, shape, and motility of sperm (6).
You can find lycopene in tomatoes as well as a variety of foods to improve male fertility such as red fruits and vegetables. However, to significantly boost your levels, a lycopene supplement or men's fertility tablets containing lycopene is your best bet.
If you only take one supplement for fertility support, make it zinc! This essential trace mineral is a game-changer for men. It's important for hormonal balance as well as sperm cell development.
However, it's not made or stored in the body and is rapidly depleted by poor lifestyle habits, stress, and infections. So, you must consume zinc daily via dietary sources and/or health supplements – 20-30 mg is an ideal daily dose.
Some of the best zinc-rich foods include:
When you're stressed, your body diverts energy away from non-essential metabolic processes and body systems – like your reproductive system! Plus, chronic stress causes you to pump out huge amounts of the stress hormone cortisol, which blunts testosterone production. No wonder your energy levels and libido hit the floor when you're under stress!
Getting your stress levels under control could turn things around for you. We swear by the following stress reduction tips:
You may be wondering what are the benefits of folic acid for men?
Folic acid, or vitamin B9, plays a vital role in cell division and DNA synthesis, making it necessary for the formation of millions of healthy sperm cells each day. Interestingly, folic acid and zinc may work synergistically to promote healthy sperm counts and morphology (7).
You can increase your folic acid levels by taking a daily men's health supplement and eating more broccoli, asparagus, avocado, green leafy vegetables, bananas, and eggs.
We all need to be getting enough quality sleep each night for optimal metabolic function and hormonal balance. Getting enough shut-eye may also improve the quality of your swimmers! (8)
If you struggle to get to sleep, try this relaxing breathing exercise before bed:
– Breathe in through your nose for a count of 4
– Hold your breath for a count of 7
– Slowly breathe out through your mouth for a count of 8 while making a "whoosh" sound
– Repeat this for 5-10 minutes to calm the nervous system and lull yourself to sleep
Regular exercise is vital for physical and mental well-being. However, for men, exercise is essential for healthy testosterone levels, libido, and sperm function. A study in the European Journal of Applied Physiology found that physically active men had better sperm motility and healthier testosterone levels compared to sedentary men (9).
It doesn't matter whether you like hiking, weight-lifting, running, yoga, or HIT; all that matters is that you get moving daily and sustain it!
If you're carrying excess weight, studies show you are more likely to have a low sperm count and poor sperm quality (10).
The following lifestyle changes can help you drop pounds:
Many men suffer in silence after trying unsuccessfully to conceive with their partner for months or years. At For Chaps Wellnex, we have created an all-natural Men's Fertility Supplement to help you realise your dream of becoming a dad. Plus, improving your overall health will make it easier for you to chase after a little one when the time comes!
You may also like another article we have written on how to boost men's fertility as well as our essential guide to improve male fertility.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
Resources
In this article, we walk you through 8 powerful superfoods and supplements that experts recommend for men's wellness and make one of the best multivitamins for men.
Grabbing the top spot on our list is Maca, a Peruvian "superfood" and natural aphrodisiac great for men wanting to start a family or reconnect with their partner.
Grown at high altitudes in the Andes, Maca is a tuberous root vegetable and a member of the Brassicaceae family of vegetables. Commonly used in South American cooking, it has an earthy taste and a rich content of antioxidants, amino acids, vitamins, and trace minerals. Interestingly, this root was used by Incan tribes as an adaptogen, a compound that protects the body against the effects of stress and supports stamina and strength. Now, Maca is soaring in popularity thanks to research suggesting it enhances performance, sexual function, and fertility in men. A study of male cyclists found that supplementing with Maca not only improved performance during a 40 km cycle, it also improved libido.
Just one teaspoon of maca powder can add a nutrient and flavour punch to your post-workout smoothie – and helps you meet life's demands head-on!
The walnut-shaped prostate gland is an important part of the male reproductive system. Unfortunately, both prostate enlargement – benign prostatic hyperplasia (BPH) – and prostate cancer are increasingly common in older men. Saw Palmetto, from the berries of the Serenoa repens shrub native to North America, is a herbal extract that may help you manage prostate health naturally.
Saw Palmetto extract is rich in active compounds that may relieve mild to moderate BPH and improve associated urinary tract symptoms and sexual dysfunction. Researchers believe its benefits are a result of inhibiting the enzyme 5-alpha-reductase. By halting this enzyme, Saw Palmetto may naturally preserve testosterone levels by preventing the conversion of testosterone into dihydrotestosterone (DHT).
Beta-sitosterol is one of the best supplements for men and is part of a group of plant compounds called phytosterols, is a natural heart-protective supplement. Found in plant cell membranes, beta-sitosterol is great for men, considering coronary heart disease disproportionately impacts us. It has a similar structure to cholesterol, which experts think helps to limit the amount of real cholesterol you absorb from animal products in the diet.
Plus, as a powerful antioxidant and anti-inflammatory, beta-sitosterol has also been studied for its role in prostate health. Interestingly, it is a 5-alpha-reductase inhibitor and appears to work synergistically with saw palmetto extract to lower levels of the prostate-specific antigen (PSA) and improve urinary flow in men with benign prostate enlargement.
Korean ginseng – also known as Panax ginseng – is a must-have herbal tonic and pick-me-up for men struggling with fatigue, low immunity, chronic stress, and erectile dysfunction (ED). Not to be confused with Siberian and American ginseng, Korean ginseng is a unique herb native to eastern Asia that's been used in traditional herbal medicine for centuries. The root of the plant is rich in antioxidant and anti-inflammatory compounds called ginsenosides that may improve energy, physical performance, and sexual vitality.
A review study published in the British Journal of Clinical Pharmacology found that Korean red ginseng is a promising natural treatment for ED. This is believed to be linked to an increase in the gas nitric oxide, responsible for relaxing blood vessels and improving blood flow to the genitals.
Lycopene is the pigment that gives tomatoes their vibrant red colour. Researchers believe there is ample evidence to support the use of lycopene as an adjunct treatment for men with BPH and prostate cancer. Its powerful antioxidant properties may also promote male fertility by protecting sperm cells from oxidative stress.
We suggest getting more lycopene into your diet in any way you can! Eat more tomatoes, tomato sauce, watermelons, red grapefruit, red peppers, and papayas. A convenient lycopene supplement is a good option when you need extra support.
The tart, purple elderberries from the flowering Sambucus nigra tree are nutrient-dense superfoods that may protect your immunity. These berries get their vibrant colour, and many of their health benefits, from a group of antioxidant polyphenols called anthocyanins. They increase blood antioxidant levels, which may help prevent oxidative cell damage, chronic inflammation, and signs of premature ageing.
However, elderberries are most revered for their immune-stimulating properties and rich content of the essential nutrient vitamin C. Commonly known as “Sambucus", elderberry extract may reduce the severity and duration of upper respiratory tract infections.
Elderberries aren't commercially available, but if you get the chance to go foraging we recommend loading up on the ripe berries! Otherwise, elderberry extract is a great supplement for keeping colds and flu at bay.
L-carnitine may be one of the most useful supplements for men who want to improve exercise performance, recovery, cardiovascular health, body composition, and fertility. Found primarily in the heart, skeletal muscles, the brain, and sperm cells; this important amino acid is essential for energy production. It speeds up your body's fat-burning capacity by moving long-chain fatty acids into energy-producing factories in your cells (known as mitochondria) to produce energy molecules called adenosine triphosphate (ATP).
Carnitine's energy benefits may also improve fertility in men by helping your swimmers get where they need to go! A study of men with low sperm motility found taking 2 g of L-carnitine for three months offered significant benefits.
The main dietary sources of L-carnitine are animal products like red meat, poultry, fish, and eggs. However, ageing, chronic illness, and intense exercise rapidly deplete the body's levels of L-carnitine. So, an amino acid supplement is an easy way to boost your levels fast!
Made from the unoxidized leaves of the Camellia sinensis plant, green tea is a delicious Chinese tea that's been a staple in eastern cultures for centuries.
Green tea is known for promoting longevity, thanks to high levels of antioxidants, including a catechin called epigallocatechin gallate (EGCG). This minimises oxidative cell damage by scavenging unstable free radical molecules encountered from pollution, intense exercise, alcohol, and poor dietary choices. EGCG's antioxidant and anti-inflammatory properties may support men's health by reducing premature signs of ageing, supporting cardiovascular health, and even lowering the risk of prostate cancer. Plus, green tea may encourage fat loss by speeding up your metabolism.
Green tea won't give you the jitters due to its low caffeine content and presence of the calming amino acid L-theanine. We love ours with a dash of honey!
We hope this article has given you the information and inspiration needed to take charge of your health!
We suggest starting slow by including more green tea, tomatoes, berries, high-quality protein, and other whole foods in your diet.
For an extra boost, consider a men's health supplement containing herbal extracts, like our Daily Male Multivitamins men can't afford to miss out on. The benefits of multivitamins and similar health supplements for men can have a significant positive impact on your personal life.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>If you're looking for natural immune-boosting tips, this article is for you. Keep reading as we explore 12 science-backed tips to promote a resilient immune system year-round.
]]>If you're looking for natural immune-boosting tips, this article is for you. Keep reading as we explore 12 science-backed tips to promote a resilient immune system year-round.
The immune system is a complex network of membranes, organs, glands, cells, proteins, and live microbes that work together to protect you from foreign invaders. You need a constant supply of vitamins, minerals, amino acids, antioxidants, and essential fatty acids to maintain and repair this delicate system.
That's why our first immune-boosting tip is to prioritise nutrient-dense whole foods while minimising your intake of processed foods and refined sugar. Ideally, 80% of your diet should be made up of fresh fruit and vegetables (especially brightly coloured and dark greens varieties), whole grains, legumes, fish, grass-fed dairy products, eggs, lean meat, nuts, and seeds.
Yep, you've heard it many times before, because it's true! Regular exercise improves cardiovascular health, strengthens your lungs, boosts circulation, and stimulates lymph flow. Research also shows exercise enhances immunity by reducing stress, regenerating immune cells, and increasing "immunosurveillance".
But there's a caveat. Prolonged periods of strenuous exercise actually suppress immunity. So, just 30 minutes of moderate-intensity exercise 5 times per week is ideal. Whatever you choose – whether hiking, cycling, walking, yoga or lifting weights – make sure it's something you enjoy!
Getting 7-9 hours of quality sleep per night not only makes you feel great; it allows your body to recharge and repair so you can function at full capacity. It's no surprise that a lack of sleep suppresses immunity, leaving you run down and vulnerable to infections. Unfortunately, according to the Sleep Council, 40% of people in the UK battle to get adequate sleep.
Luckily, implementing these tips can help you get consistently good sleep:
Have you noticed you come down with infection after infection when you're burning the candle at both ends? Learning to manage daily stress is essential for optimal immune function! When you're living in a constant state of "fight or flight", the adrenal glands release a cascade of stress hormones, which suppress immune function to save energy.
Some of the best stress-relievers include:
Deep breathing engages the parasympathetic nervous system, which has positive knock-on effects on your immune system and overall health.
We love this simple stress-relief "hack" that you can do any time.
The research is clear: if you want a strong immune system, smoking has to go!
This habit irritates your lungs and impairs the function of tiny hair-like structures in the airways that capture and expel pathogens and mucus. Plus, smoking creates oxidative stress in the body, depleting your stores of immune-boosting antioxidants like vitamin C (4).
If you struggle to bounce back after an infection, you should examine how much alcohol you're consuming every week. Excessive alcohol consumption puts pressure on your body and results in suppressed white blood cell function (5).
We're not saying that you need to become a teetotaller – moderate alcohol consumption may promote immunity. But limiting your intake to 1-2 drinks a few times per week could make a big difference to your well-being!
Important immune nutrients like vitamin A, B6, B12, D, C, iron, and zinc work synergistically to encourage a healthy immune response. However, your body cannot produce them and they need to be consumed daily. Plus, frequent infections rapidly deplete these vitamins and minerals.
Your best bet is to up your levels before you get sick. However, if you come down with the sniffles, dosing yourself with these nutrients using a convenient immune-support supplement may reduce the duration and severity of the infection.
An elderberry supplement is a must-have during flu season and when travelling.
Made from purple Sambucus nigra berries, elderberry extract is rich in immune-boosting nutrients and antioxidants like vitamin A, vitamin C, vitamin B6, iron, polyphenols, and flavonoids. Interestingly, studies show that it binds to viruses and may reduce the duration of respiratory tract infections (8, 9). No wonder it’s one of the best selling herbal supplements during winter!
Adding the adaptogenic herb astragalus to your daily routine may prevent infection-causing bacteria and viruses from making your body home. Plus, research published in Phytotherapy Research suggests astragalus extract reduces seasonal allergies.
Spending time in nature is truly magical; it naturally boosts your mood and relieves stress. But did you know it can influence immunity?
"Forest bathing" (or Shinrinyoku in Japanese) is the simple practice of going to a forest and being amongst the trees. This has been shown to enhance the levels and activity of natural killer (NK) cells. Plus, being outdoors helps you produce the "sunshine vitamin" — vitamin D!
Our last (but not least) immune-boosting tip is to support the trillions of "friendly" microorganisms in your digestive tract. It might sound crazy, but this diverse microbiome is an important part of your immune system. Think of it this way: the community of probiotic bacteria in your gut acts like an army of defenders that keep pathogens at bay. If you experience frequent viral, bacterial, and/or yeast infections, the problem may lie with your microbial ecosystem.
Follow these tips to rebalance your gut microbiome and bolster your immune system:
When your immune system is compromised, you'll try anything to feel healthy. Now, you don't have to weed through the suspect advice from Dr Google. Implementing these lifestyle changes consistently (when possible) will go a long way to reducing the number of days you're "man-down" each year!
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>The biggest wellness issue was stress and anxiety with a whopping 80% of those surveyed stating that it concerned them to some degree.
A staggering 75% of men were concerned about overindulgence in their lifestyles due to aspects such as late nights outs, binge drinking, excessive eating and smoking.
Other concerns shared by the majority of those surveyed included low energy levels, poor concentration/focus and poor skin.
Below is a list of the top 10 male wellness concerns that we identified.
Source: For Chaps Wellnex - Male Wellness Survey 2020
It is our mission at For Chaps Wellnex to educate, encourage conversation and inspire action to help all us chaps lead happier and healthier lives.
As such, our advice and products will continue to focus on male wellness issues including the top concerns identified through our survey.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>You are probably familiar with how activities such as exercising, meditation and deep breathing can help you unwind after a stressful day. However, did you also know that smell as your strongest sense can be a powerful force in influencing brain activity and even mood?
Here, we talk about how your sense of smell can work to create positive feelings and which smells are most likely to help.
]]>Here, we talk about how your sense of smell can work to create positive feelings and which smells are most likely to help.
Your sense of smell is controlled by your olfactory system. When airborne odour molecules diffuse through the air, passing through your nose, they come into contact with olfactory neurons - millions of specialised sensory cells situated towards the top of your nasal cavity. These cells form part of your nervous system, sending chemical messages around your body including to your brain.
The olfactory neurons send signals to an area of the brain called the olfactory bulb which is able to distinguish the chemical composition of the odour, as well as the hippocampus and amygdala areas of the brain which are associated with emotions and memory.
This is why a smell can trigger an emotional response and even a trip down memory lane. What’s more, a simple inhalation of a smell can even activate certain bodily functions such as your immune system which in turn impacts blood pressure and digestion.
The potency of the odour is a factor of its concentration and volatility. This is why essential oils often used in aromatherapy have such high potency - and why you may feel such an intense response when breathing them in.
Aromatherapy is a healing treatment which uses essential oils, aromatic plant extract compounds (e.g. roots, seeds, leaves, etc), with the aim of improving your physical and psychological wellbeing. Although there is little clear scientific evidence to suggest that aromatherapy treatment can cure disease and illnesses specifically, there are plenty of studies which highlight the ability of essential oils to improve your wellness.
Recent research has shown aromatherapy helping with the following areas of your mental wellness
What’s more, research has also shown essential oils to help with the following
There are two main ways in which aromatherapy is used to interact with you body: inhalation through your nose or mouth and topical application with skin for absorption. Commonly used treatment methods include diffusers, inhalers, bathing salts and body creams for topical application.
Inhalation works by triggering and stimulating your nervous system and brain in response to sensing the composition and potency of present essential oils. For topical application, essential oils are massaged into your skin with the organic compounds thought to increase absorption and improve circulation.
Lavender comes from the purple flowering plant and is famous for its iconic floral and herbal smell. As one of the most popular aromatherapy oils, evidence has shown its ability to enhance relaxation increase feelings of contentment as well as reduce stress and cortisol levels. It can also be used as a herbal anti-septic for cuts and burns.
Frequent application methods for lavender include blending and inhaling with a carrier oil such as avocado oil, inhaling directly through a cloth or tissue and massaging into your skin for absorption.
Chamomile is well-known for its relaxing and sedating properties as well as its intoxicating sweet almost fruity scent. Research has shown chamomile to help with digestion, generalised anxiety disorder, sleep and depression. It is also sometimes used to treat wounds and eczema. Common methods of application include through a diffusor or spray.
Oranges are perhaps more commonly associated as a source of healthy vitamins however research has shown that its sweet aroma which is rich in inalool may also help you unwind, having a positive impact on your anxiety, stress, mood, sleep as well as ease symptoms of depression. Other citrus fruits such as grapefruit, lemon and lime also have high concentrations of inalool meaning that they can also promote positive effects.
Your sense of smell can play a crucial role in reducing your stress levels. Smells such as lavender, chamomile and sweet orange are proven and can be found in our calming stress balm.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>The trouble is that with so much information out there it can be overwhelming and hard to cut through the noise. You may find some information contradictory or confusing, as well as advice that has very little scientific basis.
If you don’t want to overburden yourself with ways to stay fit and healthy then look no further as we’ve created a list of seven scientifically supported ways for a healthier and hopefully happier you.
You will probably have heard of the 10,000 steps a day fitness target. Miraculously, the number originates from the marketing campaign of a Japanese pedometer brand in the run up to the 1964 Tokyo Olympics.
There is a general consensus among fitness and wellness experts that 10,000 is a healthy number of steps to aim for. In part, this is because 10,000 steps equates to approximately 5 miles or 8 kilometres and takes around 75 - 100 minutes to complete which helps you comfortably reach the World Health Organisation’s (WHO) recommendation of 150 minutes of moderate intensity weekly exercise. For moderate intensity exercise you should be able to speak but not sing the lyrics of a song.
How to get started
Potential benefits
Given that two thirds of your body is water, it makes sense that you probably have to drink a fair amount of it daily to maintain this balance. The NHS recommends drinking 1.2 litres of fluid everyday to keep hydrated and avoid dehydration in the UK’s climate. This corresponds to around 6 to 8 glasses of water. Although water is a great source of fluid you can also get fluids from other drinks such as milk and tea, as well as some of the foods that you eat.
How to get started
Benefits
The WHO recommends eating at least 5 portions (equivalent to 400g) of fruit and vegetables every day. The UK Department of Health introduced the target during a campaign in 2002. Despite all the attention, a 2015 NHS study found that only 1 in 4 UK adults are meeting this target.
How to get started
Benefits
Having sufficient quality sleep does not only prevent you from feeling grumpy and tired in the morning but is also extremely important for your short and long term health and wellbeing. Unfortunately many of us don’t manage to have enough sleep for various reasons and modern society often leads us to burning the candle at both ends.
How to get started
Benefits
In today’s hectic world, not enough of us are finding sufficient time to relax and de-stress. This is particularly important because excessive stress is linked to most of the biggest causes of male death including heart disease, heart attacks, strokes and diabetes. Although there is no generally recommended time, we suggest aiming for a minimum of 20 minutes.
How to get started
Benefits
We all hate the annual visit to the dentist. There’s few things less comfortable than having a complete stranger staring into your mouth and passing judgement.
How to get started
Benefits
The sun poses a commonly understated risk to human health. The sun’s UV rays can damage our skin causing premature ageing and skin cancer. It can also cause damage to our eyes including burns to the surface of our eyes, cataracts and eye cancer.
How to get started
Benefits
We’ve simplified all the advice on staying fit and healthy to 7 achievable daily goals. Stick to these and you shall definitely be doing your future self a massive favour.
Don’t worry if you don’t always achieve your daily goals. There will be times when life gets in your way. You could catch a cold, have a very important assignment or a 20 hour long haul flight. The trick is to be as consistent as possible and do what you can to achieve them the next day.
]]>Testicular cancer is cancer that develops in a testicle. Although it can affect men at any age, it is more likely to occur if you are between the ages of 15 and 49.
There are various types of testicular cancer. Around 95% of testicular cancer cases start in germ cells, the cells which your body uses to produce sperm. The are two types of germ cell testicular cancer: seminomas and nonseminomas.
Although both types of cancers are fast growing they can typically be felt before they have spread beyond the testicle.
Survival odds are very favourable especially if the cancer is detected and treated early.
Checking your testicles on a regular basis, ideally once per month, is important to detect changes and signs of testicular cancer. A good monthly routine for self examination is as follows:
The most common sign of testicular cancer is a lump or swelling in part of one of your testicles. This may be about the size of a pea but can also be significantly larger in some cases.
You should also look out for:
In around 5% of cases, the cancer may have spread to other parts of the body including the lymph nodes (glands which make up your immune system and help to fight infection) in your abdomen or lungs and less commonly your liver, brain or bones. Even if the cancer has spread, testicular cancer is usually curable. However, early detection and treatment is always preferable. Symptoms in these cases include:
If you observe any of these symptoms then it is always advisable to see a doctor or medical professional right away. Your doctor will ask for details about your symptoms, enquire about family history of the condition and observe your testicles. If the doctor does suspect that you may have testicular cancer then he or she will refer you to a hospital specialist who can conduct the necessary tests. Common testicular cancer diagnosis tests may include ultrasound and blood tests, although this may vary depending on your circumstances and other tests may be required depending on how far the cancer is thought to have spread.
The treatment options for testicular cancer depend on the type of cancer and how far it has spread.
Typical treatment for testicular cancer that has not spread to other parts of the body is surgical removal of the affected testicle through a procedure called an orchiectomy. It may also include one course of chemotherapy to prevent the cancer from returning.
If the cancer has spread to your lymph nodes or other parts of the body then in addition to the surgical removal of the affected testicle, multiple courses of chemotherapy or radiotherapy may also be required along with surgical removal of affected lymph nodes or affected parts of the body.
Unfortunately, like all other cancers testicular cancer can kill you. The good news is that the survival rates are very high at 98%. That said, in the UK, it still kills around 60 men each year. To reduce the probability of death, give yourself regular testicular exams and if you find anything strange, seek immediate medical advice.
Current thinking believes that the following could put you at greater risk of testicular cancer:
Testicular cancer is one of the most common cancers amongst young men. A good way to detect testicular cancer is to perform regular self examinations of your testicles. You can learn how to check for testicular cancer by following some simple steps. During this you should identify any lumps, swellings or changes on either testicle.
Testicular cancer survival rates are very high compared to other cancers, nevertheless early detection and treatment are highly desirable. Always seek professional medical advice if you think something is not right.
Other Resources:
How To Check Your Nuts by Baggy Trousers UK
About Cancer: Testicular Cancer by Cancer Research UK
Men's Health: Testicular Cancer by Movember Foundation
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
Here’s all you need to know about cholesterol including ways to reduce cholesterol naturally.
Cholesterol is a soft, waxy and fat like substance found in your body’s bloodstream and cells. It is good for you in general as it plays an important role in forming cell membranes.
Cholesterol is a type of lipid, as it does not dissolve in water or your blood. It is transported around your blood by certain proteins and this combination is referred to as a lipoprotein.
There are two types of lipoproteins: high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
HDL is produced by your small intestine and liver. HDL removes excess cholesterol from cells around your body, carrying it back to your liver where it is broken down and disposed. As such, HDL is known as good cholesterol and you want a high level of this.
LDL carries cholesterol to cells around your body where it is used to form cell membranes. The trouble is when there is more cholesterol being transported to cells than required. In these cases cholesterol is recirculated until it is eventually deposited onto the artery walls. This build up is known as plaque and also consists of fats such as triglycerides and other substances which can lead to health problems. Because of this, LDL is known as bad cholesterol.
If you struggle to remember which type of cholesterol is good and which is bad, associate the “H” in “HDL” with healthy.
There are many factors that can increase your risk of high cholesterol including your diet, lifestyle, existing health conditions and genetics. These include:
The health consequences of high cholesterol levels can be fatal. The plaque build up on your arteries due to LDL increases the risk of:
Men need to pay particular attention to monitoring their blood cholesterol levels as high cholesterol does not typically have any symptoms.
Cholesterol levels can be measured with a simple blood test. The standard blood test will measure your levels of HDL, LDL and other fatty substances called triglycerides.
A newer type of test measures your levels of non-HDL which is total cholesterol less HDL cholesterol and is seen as a more accurate way of estimating cardiovascular disease than LDL. This test has the added benefit of not requiring you to fast beforehand.
You may find it useful to get your blood cholesterol levels measured as part of your annual health check up. Also note that cholesterol tests are offered to everyone between the ages of 40-74 as part of regular NHS Health Checks which are recommended every five years. If you are worried about your cholesterol levels than you can also ask for a cholesterol check from your doctor or nurse at any time.
Certain groups of people perceived to be at higher risk such as those with high blood pressure or diabetes, or who have prior history or family history of related illnesses should have more regular cholesterol tests. If you believe that you may fall under this category you should consult your doctor.
Your cholesterol levels will be recorded in millimoles per litre (mmol/L). The NHS recommends the following:
Healthy Adults |
High Risk Adults |
|
Total Cholesterol |
≤5 mmol/L |
≤4 mmol/L |
LDL |
≤3 mmol/L |
≤2 mmol/L |
HDL |
≥1 mmol/L |
≥1 mmol/L |
Ratio of Total Cholesterol to HDL |
<4 |
<4 |
Your doctor or nurse will be able to provide more guidance about what your results mean. As a general rule of thumb, anything outside these recommendations may mean that you at a higher risk of heart disease.
The great news is that many people are able to manage and lower cholesterol levels and prevent any future health implications by having a healthy diet and lifestyle. Again, remember preventative action works best!
Cholesterol is certainly one of the more confusing health topics - in fact there can be both good and bad cholesterol. However, given the connection between high cholesterol and health problems such as heart disease, heart attacks and strokes it is paramount that you keep an eye on yours. As high cholesterol does not typically have any symptoms, you should consider getting your blood cholesterol levels measured.
The good news is that many people can lower cholesterol naturally by taking good care of their lifestyle by eating healthily, avoiding saturated fats, exercising regularly and not smoking.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Burnout is the state of having little or no energy or enthusiasm at work or in your personal life due to chronic stress. It typically results from consistent overwork. You may hear burnout caused by work sometimes being referred to as career burnout or job burnout.
Burnout is often associated with three main themes:
There can be many causes of burnout. However these are often due to your work, lifestyle and personality. For example, those who do not take care of themselves are at a greater risk as well as those who have perfectionist personality traits or excessive workloads.
Burnout does not happen suddenly overnight at the flick of a switch. It is a gradual, insidious process closely linked to your stress levels. It worsens over time if no action is taken to prevent it. As such, it is not always obvious to tell whether or not you are suffering from burnout.
As a general rule of thumb, typical signs of burnout are when you feel like just giving up or simply cannot motivate yourself to do what is expected or required.
Here are some signs which are commonly associated with burnout.
Exhaustion is one of the more common effects of burnout. For mild cases, this could mean lacking energy or feeling tired during the day. In more extreme cases, it can involve feeling completely mentally, physically or emotionally drained and spent.
Insomnia is a common symptom of burnout. You may have trouble getting to sleep or staying asleep on a regular basis or in more severe cases the insomnia may be persistent.
People suffering from burnout may find it increasingly difficult to pay attention and concentrate at what’s at hand during their day. In cases of job burnout, you may find it difficult to focus, struggle to complete previously trivial tasks (e.g. basic mental maths) and be more forgetful.
As your body becomes more and more drained your immune system weakens which may make you more prone to illnesses such as flus, colds and infections.
Burnout is often connected to mental health problems such as anxiety and depression which may play with your ability to work effectively. With anxiety you may frequently feel tense or on edge. With depression there may be thoughts of guilt, worthlessness, being trapped or in the worst cases thinking the world would be better off without you.
People who are burnt out or close to burnout often have short fuses where the smallest thing can set them off. Other signs include increased feelings of anger and resentment. In more extreme cases, you may find yourself in more frequent outbursts or arguments which could damage your personal relationships or work opportunities.
People who are burnt out are more likely to take up bad habits such as excessive drinking and drug usage. You may also find yourself overeating, skipping meals, or staying up late at night.
You may find that you are finding less enjoyment and interest in your daily life and work. This may mean that you don’t feel like going to work in the morning or doing things you may have enjoyed in the past. You may find that you are becoming more detached from your family, friends and colleagues and less inclined to speak or socialise with them.
This may mean a gradual shift from a glass half full to glass half empty mentality. In more extreme cases, it may lead to more negative views about colleagues, boss, employer or even friends and family. You may find yourself trusting people less and focusing more on their bad points.
You may find that you start caring less about aspects of your life that may have been important in the past. Often this is combined with feelings of hopelessness and a general sense that nothing is or can go right for you. You may also have feelings of inadequacy.
In cases of career burnout, you may find that your productivity and performance at work drops due to burnout. This may manifest itself in a growing to-do list, more incomplete projects and poorer feedback from your boss or customers.
To put it bluntly the effects of burnout stop you from living. It stops you from performing effectively and reaching your full potential in both your professional and personal life. For example, job burnout could stop you from progressing in your current role, or even worse contribute to you losing your job due to your inability to perform at the expected level.
The health consequences are similar to those experienced from stress and this includes cardiovascular diseases, chronic inflammation, increased risk of diabetes and mental health problems.
The good news is that there are plenty of ways of preventing burnout. Preventative action can be taken to reduce your chances of both chronic stress and burnout. Many of these are broadly related to eating the right diet, getting enough sleep, finding time to relax and exercising regularly.
As stress and burnout are so closely related - burnout being a direct result of stress - the key to preventing burnout is to find ways to reduce your stress levels.
Burnout is a negative consequence of chronic stress that can lead to all sorts of problems in your professional or private life and stop you from living and achieving your goals. Although the effects of burnout are not at all desirable, thankfully, there are many preventative measures that can be taken to reduce stress in the first instance and your chances of burnout.
Interested in finding out how stressed you are? Take our stress quiz now to find out.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Source: AXA Stress Index 2017
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>According to a sleep study, around 54% of British men snore. Snoring is typically can be a real nuisance especially for anyone who happens to be sleeping next to you. Here we look at what happens when you snore, the reasons for snoring and some tips to prevent snoring.
]]>Snoring can be hugely embarrassing and affect the sleep and health of anyone sleeping close to you. Snoring can also be an indication of a more serious health problem such as high blood pressure, heart disease or sleep apnea so it is important to understand your reasons for snoring so that you can do something about it. If you suspect that you may have sleep apnea then it is important to seek medical advice from a medical expert or snoring specialist as they can assess you and carry out the relevant sleep apnea test.
Snoring occurs when your airways do not allow air to flow through the passageways around your mouth, nose and throat. Restricted airflow causes the soft palate in your mouth or uvula (part of the palate in your throat) to vibrate behind the base of your tongue or against the back of your throat. These vibrations cause the air passageways to open and close at a higher frequency than usual making inhaling more difficult.
Despite having larger airways, men are more than twice as likely to snore as women. In part this is due to the fact that male voice boxes are lower down in their neck leaving space in their throat for their tongue to fall back into.
Besides being kicked, hit or woken up repeatedly by anyone who is happening to be sleeping next to you or nearby, common symptoms of snoring include:
Here are our 12 top tips to stop snoring today which you can implement right away.
Firstly, one of our most important tips to prevent snoring is to maintain a healthy weight by exercising regularly and eating a healthy balanced diet. Being slightly overweight - even by just a few kilograms - can cause snoring. Excess weight increases the bulkiness of the fatty tissues around your neck and throat, restricting the flow of air. For help on shedding excessive weight you could consider arranging an appointment with a dietician.
The second of our tips to prevent snoring is to avoid sleeping on your back as this can restrict airflow by causing your tongue to roll down backwards, and your chin or any excess tissue to relax. Making the simple decision to sleep on your side instead of your back can prevent this. To keep your airways open it is also advisable to use a pillow which keeps your neck and spine aligned.
Cigarette smoke causes irritation to the lining of your mouth, nose and throat. This may lead to swelling and catarrh which is essentially the build up of mucus. Both of these decrease the flow of air and increase the chances of you snoring.
Don’t drink alcohol in the two to three hour period before you sleep. Alcohol works as a relaxant and causes the muscles around your throat and neck to relax, obstructing your airway.
Eating anything substantial too close to bed can cause snoring because digestion relaxes the tissues around your mouth and throat to relax. If you simply have to eat, avoid foods rich in tyrosine such as cheese, red wine, yogurt, milk, cream, processed meats, potatoes, spinach and aubergine. Tyrosine stimulates the release of dopamine and adrenaline which may boost your mind and alertness.
A humidifier can help keep the air in your room moist preventing your mucous membranes from becoming dry and swollen. This is often linked to causing the characteristic rattling snoring sound associated with loud snoring.
Another great trick to stop snoring is to stay well hydrated by drinking plenty of water throughout the day. This reduces the chances of having a dry mouth and making your snoring even louder.
Avoid taking medications before sleep which have a sedative effect. These may cause the muscles around your neck and throat to relax too, restricting air flow.
By keeping your nose clear you should be able to breathe through your nostrils instead of your mouth. There are several ways in which this can be done but the most common are using nasal strips, nasal dilators, nasal rinses or nasal decongestants. All of these help increase the size of your nasal passage enabling more air to be breathed through your nose.
Allergies can force you to breathe through your mouth instead of your nose, increasing the chances of you snoring. Consult your doctor or pharmacist if you feel that you have any allergies that may be affecting your sleep. They may be able to suggest a non-medical solution such as an air filter or alternatively prescribe a medication which can help to reduce the effects.
Spicy foods are acidic and the resulting acid reflux or indigestion may cause undigested food particles to travel back up through your airway. This is more pronounced when you are lying down sleeping and it may cause blockages to your airways making you snore.
Our final tip to prevent snoring is elevating your head by raising the head of your bed or having an extra pillow which can take pressure off your airways. This will keep them open and increase the airflow.
Sleep studies have shown that snoring is a very common problem in adults especially amongst men. There are various reasons for snoring and many ways and tricks to stop snoring without having to necessarily see a doctor.
If you have tried all of these tips to stop snoring and your problem still persists then it is recommended that you seek medical advice. Your doctor or snoring specialist can do further investigations to understand what causes snoring when you sleep. They should then be able to carry out further tests including a sleep apnea test if necessary and provide advice on how to not snore when sleeping.
Getting seen is especially important because excessive snoring may be the sign of a more serious problem such as sleep apnea which can lead to several negative health consequences if not treated in a timely manner.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Failure to consistently get a proper night’s sleep prevents you from making the most of your waking hours.
Here’s our top ten sleeping tips so you can learn how to sleep better for longer.
Give yourself roughly the same wake and sleep times everyday including on the weekends. Doing so will allow your body to become familiar with its sleep-wake cycle and enable it to improve sleep quality. Obviously there will be times when you might have to break this habit but the more closely you are able to stick to it the better.
In the non-stop modern world many sleep problems are caused by people's inability to switch off. Avoid anything that stimulates you physically or mentally too close to bedtime. That means no fast paced video games or action films, workouts, late night work, etc. as these may raise your heart rate or adrenaline levels. Your body needs to be relaxed enough before you can fall asleep so spend your time doing activities that help you achieve this state. Talk with your flatmate or partner, read a book, write your to-do list for the following day, take a warm bath, meditate or listen to gentle music.
A great way to ensure that you are relaxed enough by the time you go to bed is to have a wind down hour. Essentially this is a period of time in which you get your body into a relaxed enough state for you to sleep. Turn off all digital devices including phones, tablets and TVs, dim the lights, and gradually wind your mind and body down.
For a better night’s sleep you should find time to relax throughout the day not just in the period before sleep. Relaxing will enable you to lower your stress levels and tension which should allow you to have less difficulty falling asleep. For example, you can meditate or practice yoga before work, go for a leisurely walk or swim during your lunch break, or read a relaxing book in the evening.
Make sure the environment in your room is conducive for you to get a good night’s sleep. The room should be a comfortable temperature, tidy, quiet and dark. Your mattress should be firm, your pillow soft and your bed sheets cosy.
If you struggle to keep the room dark or quiet then consider investing in blackout curtains or double glazing. Alternatively eye masks and earplugs can be very useful. Hot water bottles can also be great for warming up your bed and making it more cosy for when you enter.
The focus of your bedroom should be sleeping so consider removing distractions such as televisions and mobile phones. If you use your phone as an alarm try an old school alarm.
Chamomile and other herbs can act as mild sedatives helping to calm you down and aide sleeping. If chamomile isn’t for you then alternatives you can try include mint, ginger, orange peels, lime peels, honey, anise, lemon, chive, celery seed and decaffeinated forms of tea and coffee. You can buy herbal teabags from pretty much any shop but if you are looking for something a little fancier you can purchase the dried herbs and add boiling water.
Exercise is a great way to relieve some of the built up stress and tension as well as improve sleep quality. Studies have shown that active people are able to fall asleep more easily and sleep better. But don’t do any strenuous exercise such as running or heavy weights too close to bedtime as it may make it difficult to sleep.
Observe eating anything substantial within 3 hours before you intend to sleep. Alcohol and foods containing the protein tyrosine can make it harder to fall and stay asleep. Tyrosine stimulates the release of dopamine and adrenaline boosting your mind and alertness. Foods rich in tyrosine include cheese, red wine, yogurt, milk, cream, processed meats, potatoes, tomatoes, spinach and aubergine.
Complex carbohydrates such as nuts, seeds, whole grains, fruits and vegetables eaten 2-4 hours before bedtime can have the effect of promoting sleep. That is because they tend to give a quick boost of energy, followed by a crash after which you are tired and lethargic.
This is perhaps one of the most obvious tips in any how to sleep better guide. Reduce your consumption of caffeinated products such as coffee, tea, energy drinks, cocoa, chocolate and soft drinks especially in the evening. Caffeine disrupts your body’s ability to fall asleep and reach a state of deep sleep. Good alternatives are herbal teas and hot water.
Track your sleep patterns and behaviours in a sleep diary. This will make it is easier to identify what is causing your sleep problems and is likely to be used by a doctor or sleep expert should you ever get to that stage to help you improve sleep quality.
Each day write down answers to questions concerning last night such as:
Sleep plays a vital role for your body. Make sure you get all of yours so you can be at your best during the day.
Most of these sleeping tips should be fairly straightforward to implement and rely on stamina, perseverance and having a good routine. Start with the sleeping tips you think are easiest to implement but will have the most greatest impact.
If you have tried and exhausted most of these sleeping tips and are still having difficulty falling asleep or difficulty sleeping, you should arrange an appointment to see your doctor or a sleep specialist. They will be best placed to determine the cause of your sleep problems and provide guidance.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Understand your skin type so that you can find a skin care routine that works for you and be able to select effective male skin care products.
The five main skin types are:
Your skin is not oily or dry making spots, acne and irritation rare.
Your skin has a natural shine caused by oily patches which make you more susceptible to acne and spots.
Your skin often feels dry and tight. It is also easily irritated throughout.
Your skin is a combination of oily and dry. Typically the areas around your forehead and down to your nose are oily with your cheeks dry and sensitive.
Your skin has wrinkles, age spots and looks weathered. You may have neglected your skin for many years.
You may find it useful to visit a dermatologist, pharmacy or the skin care section of a department store to find out your skin type. They may also be able to provide some useful skin care tips for men.
At the very least, cleanse and moisturise your skin twice a day. Use an exfoliator after cleansing once or twice per week to remove dead skin and help new skin cells emerge.
You may find it useful to start off your day with a warm shower to open up your pores, making it easier for dirt and grease to be excreted. If you have dry skin you may also consider using a body moisturiser. Use a hand cream daily to avoid your hands becoming too dry or chapped.
This is only a basic male skin care routine, however depending on your preference and skin type you may also find it beneficial to use certain toners, serums, face masks, eye creams and anti ageing creams.
It pays to invest in some top quality male skin care products. You should find a gentle cleanser that is free of alcohol and artificial scents as these may dry your skin and cause irritation. Apply skin products gently with your hands and remove with water, patting down with a towel. Harsh skin care products may contain chemicals that can dry out your skin and strip it’s protective outer layers.
Apply products such as cleansers and moisturisers with a gentle touch and pat yourself dry with a towel instead of rubbing. Your skin - especially the area around your face - is very delicate and can be easily damaged through excessive stretching and rubbing.
Don’t use flannels or similar washcloths if they are not clean. Flannels can be absolutely teeming with germs. And washing your face by rubbing old germs all over definitely isn’t going to make you look like Brad Pitt. What’s more, the friction caused by the rubbing may be an irritant to your skin.
Try to limit showers to a maximum length of 5-10 minutes using lukewarm water instead of hot water if possible. Overexposure to hot water can damage your skin by stripping away protective oils. For the same reason you should also be wary of excessive use of hot tubs, bath tubs and saunas
Many experts suggest that you should drink at least 8 x 250 ml glasses of water every day. Water is an essential ingredient for your body that has many important uses. Not only does it flush away waste products from your skin through sweating, but it also keeps skin cells hydrated and maintains elasticity - making your skin flexible and youthful.
Consume a healthy balanced diet with plenty of fresh fruits and vegetables, making sure that you also eat sufficient proteins and vitamins. As an insurance policy you may find it beneficial to use male skin supplements or vitamins for skin.
Vitamin A is great for regenerating your skin cells and helps keep your skin firm and youthful. Good sources include dairy, carrots, fortified grains and cereals as well as eggs. Vitamin C which is plentiful in most fruits also helps to keep your skin looking healthy and younger. Good male skin supplements should contain these.
Make sure you also eat plenty of antioxidants from sources such as berries, plums and green tea. Antioxidants help strengthen cell membranes, preventing damage. They are also important for the growth and regeneration of skin cells.
Finally, omega-3 from sources such as oily fish, nuts and flax seeds help your skin bring in important nutrients and filter out toxins and waste. They are important in enabling your skin to withhold water making it moist and strong.
High fat diets are linked to skin abnormalities and high sugar may increase insulin levels preventing skin cells from maintaining a healthy balance.
Exercise as often as possible at an intensity which causes you to break a sweat. Regular exercise improves blood circulation around your body and to your skin. This circulation brings key nutrients to your skin and removes toxins. What’s more, the sweating helps to clear out your pores. Don’t be afraid to wash your face thoroughly after a work out as the sweat can trap dirt and bacteria.
Your body needs sleep to repair itself from its daily exertions including natural wear and tear of your skin. Make sure you get your full 7-8 hours sleep every night to give it time to repair itself. Sleeping on your back also reduces the contact between your face and your pillow, lowering the risk of wrinkles and contact with germs.
One of the most commonly ignored male skin care tips is to avoid prolonged exposure to the sun when possible especially during the brighter hours of the day. Overexposure to the sun is pretty much the fastest way to cause ageing skin, wrinkles and unwanted spots. It also increases your risk of getting skin cancer.
Always wear sun protection, the simplest way to do this is to purchase a moisturiser which has an SPF of at of least 15 but ideally higher. Make sure it protects you from both UVA and UVB and does not clog your pores.
When out in the sun cover vulnerable parts of your body by wearing a hat, sleeves and full length trousers.
The last of our skin care tips for men is to seriously consider quitting if you smoke.
Without going into the well known health consequences, smoking can narrow the blood vessels in the outer layers of your skin. This limits the flow of blood and key nutrients to your skin. Some studies have shown that wrinkles are as much as five more times as likely to appear as a result of smoking.
There’s plenty you can be doing to keep your skin looking healthy and youthful.
Most of our male skin care tips relate to living a healthy lifestyle, using suitable products, establishing an appropriate male skin care routine, and being delicate when coming into contact with your skin. You can also take our look at our hair, skin, nails and teeth supplement.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>
A recent study found that men are at a higher risk of developing diabetes than women with 56% of diabetes cases in the UK for males. In many cases diabetes results from poor lifestyle and is totally preventable. In other cases, it can be genetic and first diagnosed as early as childhood.
Diabetes is a chronic disease related to the way your body converts the food you eat into energy for its everyday functioning.
Your body is designed to convert carbohydrates into a sugar called glucose which is transported around the body in the bloodstream and used as an energy source. The bloodstream also carries a hormone called insulin, created in your pancreas, which assists the glucose transfer into the cells.
A diabetes sufferer will have high glucose levels because his body is either not creating enough insulin (type 1 diabetes) or is unable to process the insulin which has been produced (type 2 diabetes).
It is the excess build-up of glucose in your bloodstream which causes diabetes to have the undesirable health consequences associated with it. If left untreated diabetes can wreak havoc on your nerves and blood vessels as well as major organs such as your eyes, heart and kidneys. There are numerous health conditions which result from diabetes including blindness, diabetic heart disease, diabetic kidney disease, strokes and disability.
Cardiovascular diseases are responsible for the majority of deaths in people with type 2 diabetes. People with diabetes are at double the risk of developing several cardiovascular diseases such as coronary heart disease and certain strokes. Studies have also shown that diabetes sufferers are at double the risk of having a stroke within the first five years after diagnosis.
Approximately one in four people with diabetes will go on to develop some form of kidney disease in their lifetime. Kidney disease is associated with damage to the small blood vessels making the kidneys less efficient and eventually causing them to fail. Kidney disease accounts for over 20% of deaths in sufferers of type 1 diabetes and over 10% in sufferers of type 2 diabetes.
Diabetes is the leading cause of preventable sight loss for people of working age in the UK. One big risk is retinopathy, which occurs when blood vessels supplying the retina become damaged preventing light passing through. Within 20 years of diagnosis nearly all type 1 diabetes sufferers and 60% of type 2 diabetes sufferers have some degree of retinopathy. People with diabetes also have a 50% greater chance of glaucoma and are three times as likely to develop cataracts.
Unfortunately, the problems associated with diabetes don’t just end here.
There are two types of diabetes: type 1 where the insulin producing cells in the pancreas are attacked by the immune system and type 2 where the body has enough insulin but is unable to use it correctly.
Type 1 diabetes is usually first diagnosed from childhood but can still appear at any age. Type 2 diabetes is by far the most common form of diabetes accounting for 90% of all cases. It is usually diagnosed in people who are over 40 years old with many of these living poor lifestyles. The vast majority of sufferers are overweight or obese and may have poor lifestyles with unhealthy diets, limited physical activity, poor blood pressure control and smoking habits.
Although diabetes symptoms can develop over a short period of time, significant damage may have already occurred over prior years with 50% of all people diagnosed with diabetes showing signs of complications at the time of diagnosis.
In type 1 diabetes, the body’s blood sugar levels are disrupted because of it attacking its own insulin producing cells. This can result in too much glucose in the bloodstream, also known as hyperglycaemia or too little glucose, also known as hypoglycaemia. What’s more, type 1 diabetes can cause ketoacidosis which is where toxic acids broken down from fats in the body start to poison the body. In the most severe cases this can cause commas or even death.
In type 2 diabetes, the body starts off being able to produce insulin but cannot use it correctly. Some studies have shown that the excess weight and high consumption of carbohydrates causes the body’s cells to build resistance to insulin. As a result, the body thinks that there is a shortage of insulin and causes the pancreas to bust a gut producing more insulin. It continues to do this until the responsible cells are spent leading to a fall in insulin production capability.
There are some common signs of diabetes in men which you should be aware of. This may not only be useful for yourself but for friends and relatives too – especially older ones – who may report symptoms without knowing the potential link to diabetes.
If you believe that you could have diabetes symptoms it is important that you arrange to see a doctor as soon as possible. If they feel it is necessary, they will make you undergo the necessary tests.
If it turns out that you do have diabetes they can recommend the most appropriate form of treatment. Although there is currently no cure for either form of diabetes, it is controllable if treated properly and sufferers who do follow the treatment plan can still expect a normal lifespan. That said, life expectancy is still reduced on average for both types of diabetes. For example, a person diagnosed with type 2 diabetes in their 50’s can expect a reduction in life expectancy of 6 years.
The good news for those who don’t currently have diabetes is that it is often linked to lifestyle and therefore it is typically preventable. Here are five key things you should be doing to reduce your risk of type 2 diabetes.
Keeping on top of your weight is a key goal in diabetes prevention. As mentioned earlier, excess weight can cause your body’s cells to build up resistance to insulin. An obvious way to prevent this is to maintain a healthy weight in the first place. Use a BMI calculator to find out what your ideal weight range is.
A low-fat diet will help to reduce overall calorie consumption and improve cholesterol levels. Get plenty of whole grains, lean meats, white fish, low fat dairies, fruit and vegetables. Avoid processed carbohydrates such as white bread, white rice, mashed potatoes and many breakfast cereals as these can contribute to a sustained spike in blood sugar and insulin levels which may increase your type 2 diabetes risk.
For similar reasons to processed carbohydrates drinking high levels of sugary drinks such as fizzy drinks or fruit juices may increase your risk of type 2 diabetes risk. Take a simple step and replace these with water, tea or coffee.
The benefits of exercise in type 2 diabetes prevention are twofold. Firstly, exercise helps you burn calories which help you maintain a healthy body weight. Secondly regular exercise helps build up muscle mass which in turn drives up your muscles’ demand for insulin, reducing diabetes risk. Over a week the Department of Health recommends that you achieve at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise. Adults should also undergo physical exercise to improve muscle strength on at least 2 days each week.
Type 2 diabetes is one of many health problems linked to smoking with smokers 50% more likely to develop diabetes compared to non-smokers.
Diabetes is a horrid disease that is the third leading cause of death in the UK, affecting more men than women. Diabetes increases the risk of other health problems such as cardiovascular disease, diabetic heart disease, diabetic kidney disease, sight loss, nerve damage and amputations. Thankfully, the vast majority of cases are caused by poor lifestyles and can be prevented. Be wary of the signs of diabetes in men so you can take action before serious damage has occurred. Our five steps for diabetes prevention are:
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>A morning routine is a pattern of behaviour that is repeated at the beginning of each day. Morning routines can vary in duration lasting from no time at all to up to several hours. During the working week morning routines are often associated with what is accomplished before we start our work.
A morning routine doesn’t necessarily have to be particularly fulfilling or virtuous - it could simply mean jumping into the shower, dashing on some clothes and heading off to work!
A good morning routine helps you establish positive momentum putting you in good stead for tackling the rest of your day. This momentum makes you far more likely to have the mindset conducive to being productive.
A good morning routine is a great way to handle stress and can help you reach your full potential in the areas of your life which are important to you whether that be career, fitness, health, spiritual or family. It can increase your personal satisfaction, sense of purpose, and self-esteem making you happier, healthier and more productive. The sense of normality that a good morning routine gives you also helps keep you calm and can reduce stress levels.
It is important to understand that there is no "best morning routine". A good morning routine is highly individual and differs from person to person. It can be dependent on many things ranging from an individual’s biology to life goals. There is therefore no "best morning
The chances are you already have some form of a morning routine even if it just means hitting snooze on your alarm until you simply just have to get up to make it to work on time. Obviously if you did this every day, you might not be doing yourself an awful amount of good or be far on the path to reaching your full potential.
Below are three key steps to finding a morning routine that works for you:
The first step is to ask yourself the question, which areas of my life am I most keen to progress in? Your answer may include a list of broad areas such as diet, intellectual capability, family bonding, physical fitness and mental fitness. You may find it useful to rank the areas in order of personal importance.
Worked Example
Here's a worked example:
1. Mental fitness
2. Physical fitness
3. Diet
Once you have a clear list of areas in mind, the second step is to identify morning routine ideas of small wins relating to each of these areas. You should be able to achieve these in a short space of time each morning. Also make a note of how much time you anticipate each one taking. When completed, these small wins should be able to give you the positive momentum you need for your day ahead.
Worked Example
Continuing our worked example, here are some examples of small wins:
Although not part of our worked example here are some more morning routine ideas for small wins:
Family bonding
Intellectual capability
Reflection and planning
You should now have a list of areas which are important to you and some small wins relating to each area which can give you positive momentum for the day ahead.
The trouble is that it is very difficult to implement all of these in one go. Trying too much and failing could put you off having a morning routine altogether.
The key is to start small and build up. Start with the most important one or two small wins. Once you have turned these into routines add another. Keep adding small wins as and when you feel comfortable until your list is depleted or there simply isn’t any time left.
You may find yourself waking up slightly earlier over time to accomplish more. Don’t rush this process as your body clock will likely rebel. Take your time, perhaps waking up 15 minutes earlier every week. You will eventually need to decided how much time you are willing to spend on a morning routine. Most good routines last at least 30 minutes but can go on for 2 even 3 hours.
Worked Example
Here's our worked example again. The routine lasts for 90 minutes so may take someone who currently has no morning routine a month or two to implement.
6.30 am Wake up and meditate
6.40 am Drink two glasses of water
6.42 am Perform weights and cardio
7.10 am Shower and get changed
7.30 am Prepare and eat a healthy breakfast
8.00 am Leave to work
Your morning routine should be all about you and so it is important to make sure it works for you.
Be truthful to yourself and don’t feel that you must wake up at 5 am every morning to go for a jog in the dark. Some people (quite understandably) don’t like waking up when it’s pitch black outside and may prefer to exercise indoors during their lunch break or when they come home in the evening. There’s nothing wrong with this – it is completely fine! Similarly, don’t feel that you must meditate (or anything else for that matter) because society tells you to do so. Try it out by all means, but if it’s not working, don’t be afraid to call it quits and try something else.
One common reason why morning routines fail is that people go to bed far too late the night before and are simply too tired to wake up. Work backwards from the time you intend to wake up to give yourself plenty of time to sleep and recuperate. Most people need 7-8 hours, but everyone is different so take this into account especially if you need more. Also give yourself an hour or so to wind down before you go to sleep.
Don’t be afraid to switch and change when an aspect of your morning routine isn’t working for you.
Similarly, there’s going to be times when something pops up which throws your morning routine out of the window. Perhaps you have to go to the doctors, have a sprained wrist, or have an early morning flight to catch.
The key is to be adaptable. Do only what is reasonable with the given constraints which may involve focusing on your priorities. Make sure that you are focused on switching back to your full routine (if that’s what you want) as soon as you get the chance again. Good habits are difficult to form but ridiculously easy to break.
The journey to establishing a great morning routine is sometimes easier and more enjoyable when you reward yourself along the way. Treat yourself to a nice meal out or a weekend lie in once in a while when you have achieved mini goals along the way.
A good morning routine can have huge benefits on your productivity, happiness and health. The key is finding out which areas of your life you are most keen on improving and identifying quick wins that can help you build up momentum in these areas. There is no "best morning routine" as suitable morning routines differ from person to person. Sticking to a morning routine is not straightforward but there are ways in which you can maximise the chance of success. This includes customising it to suit you, getting enough sleep and learning to be adaptable.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>We have all felt stressed before but most of us would struggle to define exactly what stress is. This is partly because no universal definition exists.
Many people would associate stress as being some form of mental or emotional strain placed on them by external factors, also known as stressors. The body perceives these stressors to be an excessive demand on its coping mechanisms, leading to psychological and physical responses.
In Western culture stress is usually related to a loss of control whereas in Eastern culture it is often considered to represent the absence of inner peace.
Stress can be caused by pretty much anything that leads you to experience mental or emotional strain. This includes work pressures, employment issues, financial problems, difficult relationships, bereavement, long-term illness and situations for which you have little or no control over.
It is important to realise that you can still get stressed by events which are typically associated with joy and happiness such as weddings and the birth of a baby.
Stress is highly individualised and affects different people in different ways – both emotionally and physically. It can affect the way you feel, the way you behave, as well as your physical state. Below are some examples of the symptoms of stress.
The Way You Feel
The Way You Behave
Physical State
Stress is often associated with the activation of your body’s fight-or-flight response. When experiencing mental or emotional strain, the brain sends messages to the autonomic nervous system which releases stress response hormones such as adrenaline and cortisol into the blood. These hormones work as chemical messengers, instructing the different parts of your body how to respond, leading to:
Other physical responses such as shaking, flushed face and dry mouth
Short-term stress can be great for you. It’s this type of stress that makes you get out of bed in the morning, gives you the extra energy to compete in a sports competition as well as the focus to succeed in an intellectually involved situation. In these instances, our bodies benefit from the short term boost that stress response hormones such as adrenaline give us and the stress is over before some of the harmful side-effects can take their toll.
On the contrary long-term stress, also known as chronic stress, can adversely impact your health. Common problems caused by chronic stress include:
The answer is yes, chronic stress can kill you.
If you suffer from stress it is important that you understand the potential severity of doing nothing about it. The good news is that there’s plenty you can be doing. The bad news is that men are the worst at opening up about it and taking action.
Stress management relates to the range of techniques and treatments which are designed to keep stress levels, particularly from chronic stress, under control. Managing stress can improve the quality of your life and improve health outcomes. Read on for a full list of popular stress management techniques.
The good news is that there is plenty that can be done to deal with your stress. Here are fifteen ways to relieve stress which you can start today.
There you have it, the most frequently asked questions related to stress. If you have any more questions that you would like to have answered, please drop us a line at hello@forchaps.com.
Interested in finding out how stressed you are? Take our stress quiz now to find out.
]]>
Stress has existed since the dawn of time, and stress is everywhere in modern day life. Whether it’s relationships, financial burdens, work stress or long working hours, the signs of stress are everywhere. Men are waking up stressed, rushing around stressed, trying to juggle their hectic lives stressed, and going to sleep stressed. Just to repeat it all again the next day.
The experience of stress is different between men and women, with many men not able to admit to suffering from stress. Men like to pretend that they are unbreakable and don’t suffer from any problems.
It is important to be aware of the signs of stress so you can react accordingly. Here is also our stress quiz which is a standardised way of measuring your stress levels.
The good news is that once you can admit that you suffer from stress, there are many things you can do to get the better of it. The bad news is if you let it continue, chronic stress affects your mental and physical health and is bad for you.
Here’s our top fifteen stress management techniques so that you know how to handle stress better.
A great first step in beating stress is to understand what may be causing it in the first place.
Keep a diary of your stressors, that is anything that triggers a stress response. Look back at your experiences over the past few weeks and keep track of what happens every day going forwards. Record details such as the time, date, place, how you felt (e.g. angry, anxious, deflated) and how you reacted.
Over time you should notice patterns emerging which give you a better idea of your stress personality and triggers. This will give you a good idea of how to deal with your stressors in the future before you reach crisis mode. You may find it helpful to start with the stressors which are causing you the greatest levels of stress.
Although many stressful situations may be unavoidable or out of your control there are often things that can be done to make them more tolerable or you better prepared.
Unfortunately, there are somethings in life which you can’t change. The key here is to understand this, come to terms with it and move on by focusing your time and attention on other things.
Getting yourself organised can help with stress by making you feel more in control and limiting the pressure you may feel.
Daily Routine
Find a daily routine that works for you. Sticking to a routine will give you the discipline to get more things done as well as prioritise some of the more important things in your life such as family, friends or hobbies.
Some people like to get up early to give themselves time to meditate, work out and spend time with their family before they leave for work. Others may like to ensure they leave work on time every evening to go for a jog. There isn’t a right or wrong, but the key is finding something that works for you.
To Do List
Make a list of what tasks and activities you need to do, prioritising them in order of importance. The key is to write down a list of small achievable tasks and not try to take on too much at any point as this may exacerbate your stress. For example, if you want to find a new job, the first task could be to update your CV, the second to write a list of recruitment agencies and the third to contact recruitment agencies.
Take it one task at a time, taking things slowly, and giving yourself plenty of time to break.
Make time to socialise with your family and friends. This may help you feel more positive, less isolated and take your mind off the stressful things in your life. Try to surround yourself with genuine and positive people who care about you – they may also be able to suggest new ways to reduce stress.
Sit at a table, go for a walk together, cook together, eat a meal, question the meaning of life, reminisce, play board games – there’s certainly plenty of ways to socialise and many of these don’t require a drop of alcohol or much money. Try to do something that makes you laugh as a good chuckle here and there will help release endorphins that make it easier for you to relax.
Negative people are toxic so why let them exist in your life? Now I’m not telling you to disown your family necessarily but take a long hard look at your relationships with others and understand whether they are people you really should be spending so much of your time with. You may have to be selfish sometimes. Don't forget the quote, "you are the average of the five people you spend the most time with".
Stress is not something you have to go through alone and it is certainly not a sign of weakness (contrary to the beliefs of some men).
There is no shame in telling your family and close friends what you are going through and what is causing you to feel stressed. They are likely to be understanding and happy to help you out too. Perhaps they have gone through something similar in the past so can give you some tips on how to handle stress. Talking about your problems often makes them appear less imposing and more manageable.
If you are getting stressed at work, it is often best to talk with your line manager, colleagues you feel close enough to trust or the HR Department. Many large places of work also have support systems in place. Your wellbeing at work is important and good employers should have an interest in looking after yours. Likewise, if you are still at university, reach out to your tutors, student union or close friends who you feel comfortable confiding with. All universities will have support services through which you can speak to someone directly.
If you feel that you need professional support, then you should also arrange to have an appointment with your GP. They can check your overall health and provide referrals to access further treatment or recommend stress leave off work if necessary.
The inability to say no is something that can result in you taking on more stress unnecessarily. Whether its in your personal life or at work, you must put yourself first and let others know when the tasks, actions or commitments they are expecting from you are unreasonable or unrealistic.
Learn to manage the expectations of others, as committing yourself to things you may not be able to fulfil is only going to end in everyone being left disappointed and you becoming even more stressed. Push back where necessary and understand that compromise may be the best option.
It is also useful to be direct and straightforward when saying no, so that it is clear to the person you are communicating with. A vague no may be construed as a yes or maybe which may not be your intention.
Meditation, breathing exercises and similar relaxation exercises are not just for women. They are great and effective ways to manage stress and take your mind off the hectic world. Better still, when we go through the trouble of focusing on our breathing it can have positive health impacts including less stress, less anxiety, better focus and better sleep. When you breathe more slowly, your parasympathetic nervous system is activated, kicking you into relaxation mode.
Meditation
Meditation for stress is a great technique for focusing your mind on an object, thought or activity so that a mentally clear and emotionally calm state of mind can be achieved. A frequently used technique is as follows:
Start with two minutes once a day, perhaps when you wake up, and build up as you feel comfortable – perhaps up to two twenty-minute meditation sessions each day. You may find an app such as Headspace or Insight Timer useful. These both have some free guided meditations.
Breathing Exercises
Breathing exercises can be great for when you feel stressed. Whenever you notice yourself getting stressed during the day, take a few seconds to focus on your breathing.
You should find that this is a great relaxation exercise helping you calm down during stressful times and reduce the risk of burnout.
Most adults need around 7-8 hours of sleep however many of us do not achieve this. Sleep is an essential human function which helps us recharge our brains and bodies. A lack of sleep can adversely affect our stress levels and ability to cope with stress.
Lack of sleep makes us less patient, more agitated and more prone to stress. It can also cause other problems such as obesity, high blood pressure, weakened immunity and makes us more likely to cause accidents and make mistakes at work through cognitive impairment.
The good news is that there are some things which can be done to combat sleep deprivation. One way is prioritising sleep over other activities. Set a fixed time in your routine to fall asleep and give yourself an hour or so before then to wind down and prepare to fall asleep. This may involve turning off all digital devices and reading a good book and listening to some music. Many people find sleep masks or blackout curtains as well as ear plugs great for removing visual and audio distractions.
If you are concerned about your inability to sleep, insomnia or any other sleep related issue then you should go and see your GP who will be able to recommend the most appropriate treatment.
It is important to give yourself regular breaks from your hectic lifestyle and work.
After completing a chunk of work, a workout, or making a difficult decision, don’t begrudge yourself a little pat on the back as no one else is going to do this. Take five minutes off to pour a glass of water and chat to some colleagues, read a chapter of a book, or go on a walk through the park.
Give yourself the odd day off during the course of the year to relax, collect your thoughts and reset. Perhaps you could change the scenery and go down to the seaside, go for a hike, or see a friend who lives more than a short distance away. Such a reset down can also give you the chance to tackle the lengthy list of smaller tasks and activities which you have kept delaying.
Take your holidays, making sure that you have a change of scenery. This will help you take your mind off work and hectic life and give you the ability to recharge and be better able to face up to stress. When going on holiday tell your boss that you will not be answering or responding to calls or emails, then switch off your phone and toss it in a drawer.
Regular exercise has many positive health effects and will help you release chemicals called endorphins into your brain. These hormones help buffer your body’s stress response hormones and trigger a positive feeling in your body. Exercise is one of the most effective ways to reduce stress. It should reduce the intensity of your emotions and feelings, helping to clear your thoughts, and making it easier to sleep.
One of the great things about exercise is that there are so many ways in which it can be done. You can join a spin class at the gym, swim in the sea, play football with your mates, or go one a brisk walk through the park.
If you are feeling stressed it is likely that your digestive system is getting strained. This can lead to appetite fluctuations and digestive problems. Eating a healthy balanced diet gives your body a solid foundation to protect and fight against the impact of stress by reducing oxidation and inflammation.
Stress causes many key vitamins and minerals such as vitamin B's, magnesium and zinc to become depleted. A good stress and anxiety supplement can boost the essential vitamins and minerals that are required to keep your body functioning normally and help your body fight stress.
Make sure you get plenty of foods that are high in nutrients such as fruits and vegetables, nuts, seeds, cereals and wholegrains. High nutrient foods help keep your blood sugar levels stable and your metabolism functioning smoothly.
During stressful times many of us resort to comfort foods such as pizza, ice cream and beer. Ironically these foods are high in fats and sugars which are generally bad for us. Sugar is high in calories, which increases the risk of obesity and associated chronic diseases such as diabetes. The blood sugar swings and inflammation it causes are also linked to depression.
Avoid foods high in fats and processed foods as these are also linked to depression and other stress related illnesses. Processed foods contain high-levels of hydrogenated or oxidised fats which can restrict production of fats essential for protecting your cell membranes and nerves.
Finally, avoid caffeinated drinks as they act as stimulants and release more stress response hormones such as cortisol. Also avoid nicotine and alcohol.
If you are unable to eat a nutrient rich diet on a daily basis, here are some things to look for in stress relief supplements.
It’s time to invigorate your sense of hearing. At least a couple times a week, shut yourself in a quiet room, put your headphones or speakers on, close your eyes and play 20 minutes of your favourite music.
Focus on listening to your music mindfully, immersing yourself fully, and trying not to let yourself get distracted or fall asleep. This should allow you to get your mind off your other troubles and focus on something you love! In the process, your sense of threat or being under attack should be lowered, helping to normalise your cortisol levels.
It’s easy to forget the good things in life and be focused on the negative. A gratitude journal will enable you to recall the positive and wonderful things in your daily life, giving you a greater appreciation.
A common way to keep a gratitude journal is to keep a diary on your bedside table and write three things - no matter how large or small - you are grateful for every night before you fall asleep. Studies have shown that such an exercise increases satisfaction levels, enhances mood and lowers levels of low mood and depression.
Do you find yourself staring at screens for no apparent reason? If so, you could be one of the millions of people who suffer from screen addiction.
It’s hard to go very far in your day without being confronted with a screen. Smartphones, work phones, laptops, adverts, tablets, self checkouts and the list goes on. Screens are simply everywhere! And it seems like most of us can’t get enough. A recent study showed that the average smartphone user touches their phone 2,617 times per day! With emails, calls, texts, WhatsApp and social media, no wonder many of us feel as though we are under a constant barrage of communication making it hard to switch off and chill out.
Humankind are social creatures and crave social validation from our peers. Approval makes us feel worthy and so we continuously set out to seek it. When we see a Facebook post of old friends appearing to have the time of their lives, we may start to question why our own life is not as great. This may make us feel inadequate, stressed and depressed.
Two commonly used first steps in overcoming screen addiction is a screen free hour every night before you go to sleep and a screen free day every week.
Screen free hour
One hour before you intend to go to sleep turn your mobile off or into night mode and turn all other screens off around the home including tablets and televisions. Use this hour to allow your body to wind down: listen to some music, read a book, play a board game, talk to your family or write your gratitude journal.
Screen free day
Choose one day of the week, perhaps a Saturday or Sunday and turn off all your screens. It may sound daunting at first, but use this time to reacquaint yourself with people and the great outdoors. Many people have reported health benefits including feeling less stressed and anxious by having the chance to switch off from technology.
Humans are born mindful. However, in this modern world we are quickly forgetting this skill as we grow older. Being mindful is essentially being attentive and present in whatever you are doing. It allows you to take your attention off ruminating, and other distractions in your daily life. Similarly to meditation, the benefits include less stress, less anxiety, better focus and better sleep.
So next time you are cooking a meal, enjoying dinner with a friend or walking to work, make sure that you are being attentive and present. Use and pay attention to all your senses, focusing on how they make you react. Bring back your attention whenever you get distracted.
A great way to reinvigorate your mind is to learn something new. There are countless things you can learn or even relearn. Here are some ideas:
There’s really so much you can choose from.
Learning something new is likely to be fun, develop your creativity and after some commitment give you a sense of purpose and accomplishment. This should help boost your self-esteem. It may also give you the opportunity to socialise, make new friendships, and give you a new perspective on life. Learning something new is often linked to increased happiness and improved wellbeing.
Don’t worry if you don’t like the first new thing you choose to learn. You can either stick it out for a bit and see whether it improves or alternatively try something completely different.
So there we have it, fifteen proven ways to relieve stress naturally. Although I wouldn’t necessarily advocate implementing all of these at once - as this may prove overwhelming - you may find it useful to choose the techniques which are more suited to your circumstances.
On the whole, they are all based around leading a healthier and more balanced lifestyle, which lays strong foundations for you to manage your stress levels. If you want that little bit extra to make sure you are covering all your corners especially when it comes to diet then you can consider trying out our stress relief supplement.
It may also be possible to find yourself benefiting from a virtuous cycle as some of the stress relief methods mentioned above help with others – for instance exercising helps to improve your sleep which helps your ability to get organised. This effect can play a big part in lessening the health risks of stress and how stress affects your body.
If you found this article useful, you may also find our tips on how to reduce work stress a worthwhile read or our FAQs on stress.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>You may find that talking about stress with others helps. Telling others about your thoughts and feelings, helps you let off steam, making things easier to deal with going forwards. Don’t assume that other people know what is going on inside your mind – the likelihood is they don’t.
Talk to your manager if you are struggling with your workload or finding certain aspects of work overwhelming. Your manager is likely to respect you for doing so and want to help. It is likely that he or she may have the power to do something about making your work more manageable. Perhaps they can help setting more realistic expectations and targets, provide more on the job support, arrange additional training, or agree to more flexible working arrangements.
It doesn’t just have to be your manager you choose to speak to. Sometimes it’s good to talk to someone you feel you can confide in about your work related stress – such as a close colleague or even friends and family. If there is something of a serious or sensitive nature that you don’t feel comfortable talking to your manager about, consider speaking or writing to your HR department.
It’s never too late to build new meaningful friendships or rekindle existing ones with people both inside and outside your work environment. Try to get to know people on a personal level. Show a genuine interest in colleagues and people you meet outside work. Ask them how their weekend was and what plans they have for tonight.
You may find that meeting new friends or catching up with old ones gives you a new lease of life. This is likely to help you take your mind off work. What’s more, socialising broadens your support network and the people you can turn to.
Sometimes in life you have to be selfish and when it comes to looking after yourself this holds true. Make time for regular exercise, eat a balanced and nutritious diet, get your sleep and find time to relax every day.
Try to do some aerobic exercise every day at an intensity that makes you sweat. This will increase your heart rate, lift your mood, and make you feel more energised, focused and relaxed.
Eat healthily and minimise the amount of sugar and refined carbs you eat as these can lead to a drop in your energy and mood. Avoid consuming caffeine, highly processed foods, chemical preservatives and trans fats as these can also adversely affect mood.
You may also want to consider taking stress relief supplements. Expert formulated supplements such as our very own stress relief supplements include specially selected ingredients that help your body combat stress and replenish depleted vitamins and minerals required to keep your body functioning normally.
Work on improving the quality of your sleep. Stick to a routine of when you go to bed and wake up (if you are not working shifts). Start winding down an hour before you intend to fall asleep. Turn off screens, avoid stimulating or stressful activities and start to relax. This will help keep levels of the sleep promoting hormone, melatonin higher and suppress adrenaline. Target 8 hours sleep to operate at your optimal level.
Meditation, mindfulness and breathing exercises can be great ways to relax. Alternatively, shut yourself in a silent room and read a book or listen to your favourite music.
Make a habit of taking regular breaks throughout the day even if it’s just to have a chat with a colleague, five minutes away to make a drink or a few minutes here and there to do a breathing exercise. Try to eat your meals away from your desk if possible and don’t feel pressurised to return as soon as possible.
Taking regular breaks throughout the day helps to take your mind off what is causing you to feel stressed. It can help you recharge and become more productive.
Don’t agree to take on more than you can reasonably handle including unrealistic deadlines and overwhelming workloads. Say no or push back. As long as you have a justifiable reason no one can hold it against you.
You shouldn’t live to work! Don’t feel pressurised to be on call 24/7 for work emails and calls. It is important to give yourself time off from work altogether. This may mean not checking your work emails during the evenings and not agreeing to meetings whilst on holiday.
If you need to leave on time, leave on time. Perhaps you are playing in a sports match or want to put your child to bed. Communicate your plans with your boss with plenty of advance notice so that your workload can be managed and still completed on time. There will be times when you may have to compromise.
Rank all outstanding tasks according to their importance. Tackle high priority tasks first and try not to avoid or delay starting them if they are unpleasant. If you have any questions about which tasks are the highest priority speak to your manager.
If you find a task overwhelming, break it down into smaller more manageable steps so that you don’t feel you have to tackle everything at the same time. Don’t think you have to do it all by yourself. You may also find that you are able to delegate certain aspects of your work so that you have less to do.
A negative mentality can sap all your energy and motivation leading to even more work stress. What’s more, being surrounded by other colleagues with negative attitudes is not enjoyable, worsens moral and makes it harder for you to be positive.
The key is to try not to focus on the negatives of every situation. Instead try to pick out the positives and focus on these. After completing a task, ask yourself, “how did I do?” remembering to pick out some positive points. Be grateful for what you have, what you are good at, what went well and give yourself a pat on the back for these.
There’s plenty of things at work over which you have little or no control over. It is important that that you do not spend time thinking about these or getting worked up as there is nothing you can do to change things. Instead you should focus your thinking capacity and energy on things you can control.
For instance, it may be difficult to control the behaviour of a senior colleague, however you can control the way in which you think and react to him or her. Conserve your mental and emotional energy for things you can control.
A messy workspace or desk can contribute to work related stress. Not only may the clutter be stressful to look at, it can be harder to know where things are and to find things. A messy workplace is sometimes also construed as the sign of a disorganised mind. Research has shown that an untidy work environment can lead to poorer lifestyle choices. It found that people with untidy work places were less likely to eat healthily and exercise.
Get in the routine of spending two minutes before you leave every day to tidy your workspace and throw away any unnecessary items. When you arrive the following day you will be ready to hit the ground running.
It is important that you take time off to avoid additional work related stress and potential burnout. Take all your holidays as this will give you the chance to recover from the toils of work, recharge your batteries and take perspective. You can also consider taking sick days or request a temporary leave of absence due to your stress or mental state. Remember health comes first – always!
When you are taking time off, take your mind off work to receive the full benefits. Do something you enjoy that is different, turn off your work phone and leave it out of sight. If it is necessary to check your emails, abide by strict rules such as checking them once a day.
Feeling bored or unsatisfied about your job for large swathes of time can be soul destroying and lead to stress. You need to understand that the grass is always greener to some degree and your dream job is likely to have some aspects that you are still unsatisfied with.
The key is to try and change your attitude about your current job by finding aspects which you are satisfied about. For example, this could be the positive changes to the world your company enables or the satisfaction you are able to give thousands of customers every year.
Being respectful to the people in your workplace creates a more friendly, and positive working environment. This may make the workplace somewhere you actually want to go to and spend time in. There’s nothing more toxic than working in a negative, disrespectful work environment. Treat other people in a way you would want yourself or a close family member to be. Say please and thank you, smile and ask colleagues how they are.
It’s a lot easier to get along with the people you work with than not. Doing so also enables you to further foster relationships and reap the benefits. They are more likely to be nice to you in return, help you out and be your advocate.
When used appropriately, a little humour in the workplace can ease things up a little and help to relieve stress in tense situations. Try not to take things including yourself too seriously all the time. Find ways to lighten the mood or try to make people laugh or smile by cracking a joke or a funny story.
Doing something about workplace stress is likely to reduce it. The trouble is that experiencing some stress is normal so you need to be prepared how to cope when it next appears.
The key is to develop coping strategies so that you can limit the impact. Once you are aware that you are becoming stressed you should try to bring these into play. There are many coping strategies so you need to learn which ones suit you best in different situations. Some may be great in certain situations but less appropriate in others.
You can use a calming strategy such as a breathing exercise, meditation or aromatherapy. Breathing exercises are probably the easiest to perform at a workspace but meditation may be possible if you have a quiet breakout area or quiet room. Even though meditation and aromatherapy may be difficult in a workspace they can still be used at home to relieve work stress.
Alternatively, you can try to change your perception of the situation by thinking positively and focusing more on the good things. You can also try visualisation strategies, where you create a mental picture in your mind of a calm or relaxing place to help get your mind off things.
Finally, you can take actions to change the circumstances that you face. Perhaps you can improve your time management techniques or speak to your manager or HR team.
If you have exhausted these methods to relieve work place stress and the stress is still unbearable don’t be afraid to consider another role – life is too short to suffer! Perhaps you can firstly seek alternative roles within the same company or if this is not possible you can look externally. If you are unable to find an external role after a while and your stress levels are not improving, you could consider resigning for the sake of your health.
We all know how bad work related stress can be for you and your health. Thankfully stress management in the workplace need not be hard and there are plenty of potential solutions. Start with the low hanging fruit solutions - these are the ones which require least effort from your end but go the furthest in dealing with stress at work.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Around 60% of adults suffer from some form of work related stress with 20% experiencing moderate to high levels at least several times each week. The same study found that men are more prone to work related stress than women by one third.
Learn about the dangers of work place stress and how to spot it.
Before we get started it is important to point out that work can be a good thing. There are typically a lot of benefits about our places of work, even though at times the negatives may seem to eclipse these. Work can be beneficial to our lives and health as it provides us with a source of income to afford our rent, put food on the table and take foreign holidays. Work gives us a sense of purpose and identity, the opportunity to socialise and build friendships with others, as well as routine and structure.
While some work related stress is normal, excessive work stress can be bad for your overall health. Workplace stress can impact your emotional and physical health, and even affect your personal relationships and life at home. It can prevent you from meeting your career goals and reaching your full potential.
Excessive stress contributes to a multitude of illnesses ranging from memory loss to cardiovascular diseases such as high blood pressure, heart disease, strokes and heart attacks. It is also linked to diabetes, chronic inflammation and cancer.
For more details, you can read our separate more comprehensive article on the negative health consequences caused by stress.
There are many possible causes of stress in the workplace. The list below shares some of the most common. If you are a sufferer of workplace stress, then it is possible for you to suffer from just one of these or an array – everyone’s experience is unique. Some of these stressors can even overlap with your personal life.
In order to be able to do something about your workplace stress it is necessary to realise that you are suffering. Quite often you just know when you are feeling stressed; stress may change the way you behave and feel as well as your physical state. However – for the times when you are unsure – the list below contains some of the more common signs of work related stress and work stress symptoms.
Given that you are likely to spend a significant amount of your time at work and the potential consequences of workplace stress are so grave for both your health and career, if you recognise yourself struggling from workplace stress it is important to take action now!
You may not be in control of everything at your place of work, however, it is important to realise that you are not powerless. You can take some steps to provide yourself more of a buffer against the negative effects of stress. This is true regardless of your ambition levels and workload. Doing something about your work stress can lead to you having higher job satisfaction and performance. This can have positive knock on effects for your personal life too.
Interested in finding out how stressed you are? Take our stress quiz now to find out.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>It is widely accepted that men and women experience stress in different ways.
Men are less likely to suffer from stress than women. Stress affects three out of four men compared to nine out of ten women.
This is partly due to differences in societal expectations leading to women having more ongoing stressors. For example, the average woman is now more likely to work than in previous decades however still plays the greater role in bringing up children, cooking meals, tending to the home and caring for elderly relatives.
What’s more, men and women have different behaviours driving them to experience stress. Men are more likely to become stressed by the challenge or pace of competition. Women on the other hand, are more likely to become stressed by letting the needs of others set the pace, whilst often ignoring their own needs.
A recent survey showed that men are more likely than women to suffer stress as a result of work pressures. Besides this, women are more likely to be stressed by all other surveyed categories. This includes personal finance, personal health, the health of friends and family, future savings and pensions, weight, and even work life balance.
When a man or woman experiences stress, the body releases hormones such as adrenaline and cortisol into the bloodstream. These stress response hormones tell the body how to react and are responsible for setting the fight-or-flight response.
Although levels of hormones such as adrenaline and cortisol do not differ significantly between men and women who are experiencing stress, men release much less of another hormone called oxytocin. The hormone oxytocin counteracts the impact of the adrenaline and cortisol, nurturing and relaxing emotions.
Lower levels of oxytocin lead to men having a greater tendency to exhibit behaviour more akin to the fight-or-flight response when confronted with a stressful situation. Essentially us chaps are more likely to fight back at the aggressor or bottle it up and run away - withdrawing ourselves from a situation. Our bodies are doing less to calm us down compared to women, and we are more pre-occupied with saving ourselves by conserving energy and less willing to help others. Recent studies have also shown that men tend to show less empathy and support than women when responding to a partner’s emotional expressions of stress and anxiety.
On the contrary, a previous study has suggested that women are more likely to “tend and befriend” when confronted with a stressful situation. In short this means that women prefer to reach out and foster their relationships with others around them. Tending involves actions that are intended not only for self-preservation but for the protection of others as well such as offspring. Befriending relates to creating and maintaining relevant social networks.
The evidence shows that women have a stronger genetic disposition for depression and anxiety. Women are also more likely to experience traumatic events such as abuse, harassment and bereavement.
Despite this, men are twice as likely to suffer depression due to stress. One reason could be that the traditional view of masculinity prevents men seeking help and speaking out because admission of being stressed or depressed is seen as a weakness. This results in men thinking that they are better off keeping their problems to themselves which leads to a higher incidence of depression.
When it comes to dealing with and managing stress, men and women have different behaviours. A recent survey shows that men are more likely than women to relieve stress by exercising, listening to music and drinking alcohol whereas women are more likely than men to watch television, read a book and eat chocolate.
Men often like to seek an escape from the stress by creating a diversion to get away. The problem with repressing feelings is that men don’t have an outlet for their emotions and as such are ill-prepared and poor at coping with high stress situations.
On the contrary, women often prefer to speak out and seek support to talk about what is getting to them. This helps them process what is happening to them and what could be done to resolve the situation. Women are also more open to talk about their situation with friends, family, colleagues and support groups.
Men are less likely to experience stress than women but are twice as likely to get depressed due to stress. This is partly due to the fact that men do not like to talk about their problems. Men would be better off taking a lesson from the fairer sex by learning to speak out and becoming more open to the help and support of others.
Interested in finding out how stressed you are? Take our stress quiz now to find out.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Stress can stop you reaching your full potential. Chronic stress is linked to various mental and physical illnesses which can lead to poorer health and lower life expectancy.
Despite all the evidence, many people do not realise the physical impact that stress can have on their bodies. A recent survey found that around one quarter of respondents incorrectly believed that stress is strictly mental with no impact on physical health.
Even though there’s nothing unmanly about suffering from stress, many of us chaps are reluctant to open-up about our experiences and take meaningful action.
With modern life being so stressful, there are a lot of benefits in understanding how stress works, how it impacts your body, and what can be done to mitigate the exposure and impact.
So, it’s time to get over yourself and your prejudices and start taking some action now!
We have all seen how short-term stress can be good for you. Stress is what helps you meet daily challenges and motivates you to accomplish your goals.
In these instances, our bodies benefit from the short term boost that stress response hormones such as adrenaline provide. What's more, the stress does not last long enough for the harmful side-effects of these hormones to take their toll.
On the contrary, the human body is not designed to deal with long term stress. Chronic stress caused by modern life is linked to a multitude of health problems since overexposure to stress response hormones gradually contributes to the wear and tear of your body.
Sufferers of chronic stress are more likely to go onto develop mental health problems such as depression, anxiety and personality disorders, as well as cardiovascular diseases such as heart disease, high blood pressure, abnormal heart rhythms, heart attacks and strokes.
Stress also causes your muscles to tighten giving you back aches, muscle aches and worsening arthritic pain.
Other problems include those stemming from a weakened immune system and chronic inflammation including cancers.
Oh, and it can also wreak havoc on your sex life by lowering testosterone levels, trigger asthma attacks, worsen sleep, contribute to weight gain and even give you diabetes.
When you experience a prolonged period of stress your body thinks that it is under constant attack.
With only a finite amount of LDL cholesterol - the building block for hormones - your body freaks out and keeps on producing stress-response hormones such as adrenaline and cortisol at the expense of other important hormones such as testosterone. This disturbs the fine balance of hormones in your body.
High-levels of cortisol can cause hippocampal brain damage which is responsible for consolidating information as well as long and short term memory. It can also disturb your circadian rhythm, messing up your sleep-wake cycle and mood.
Low testosterone levels can lead to a variety of problems. It reduces male sex drive, sperm count, muscle strength and energy levels whilst increasing the risk of having some chronic diseases.
Stress suppresses your immune system and gut function causing chronic inflammation. Essentially your immune system believes that your body is under constant threat of damage and goes into a permanent heightened state of response to remove harmful stimuli and begin the healing process.
Chronic inflammation underpins pretty much every degenerative disease there is including some cancers, heart attacks, strokes, rheumatoid arthritis and even Alzheimer’s disease.
What's more, excessive stress hormones such as cortisol reduce lymphocyte levels which are responsible for identifying and killing off toxins and other foreign substances which can cause disease. This makes your body more susceptible to illness and contributes to problems such as indigestion, heartburn, weight gain, fatigue and lower sex drive.
The toning down of your digestive system can lead to both the over supply or under supply of digestive acids. Over supply can lead to heartburn while under supply makes your stomach unable to digest food properly reducing the overall absorption of vitamins. As a result, you may experience stomach pain, bloating, nausea, diarrhea and constipation.
Too much stress increases your risk of heart and cardiovascular problems such as heart disease and strokes. Stress quickens your pulse, constricts blood vessels, thickens blood and increases blood pressure.
Higher levels of cortisol and other stress response hormones in the bloodstream exacerbate inflammation and signal the release of fatty acids leading to the production of low density cholesterol (aka the bad type). Heart disease occurs when your heart’s blood supply becomes blocked or interrupted due to the build-up of fatty acids and cholesterol in the arteries.
Stressed eating can inflame the arterial walls further by adding toxins to the bloodstream and increasing blood sugar levels. This creates the perfect storm for a heart attack.
There is also strong evidence to suggest a link between stress and metabolic syndrome which is essentially a combination of high blood sugar, high blood pressure and obesity. This increases the risk of heart disease, strokes and diabetes.
Stress can also impact your musculoskeletal system. When under stress, vein constriction causes your muscles to tighten and contract to protect you from injury and pain. For cases of short term stress, the tension is released gradually as the stress dissipates. In cases of prolonged stress, sustained muscle tension can lead to aches and pains across the body, leading in some instances to the onset of headaches and migraines.
Having to deal with stress puts you under additional pressure which may lead to you adopting more harmful addictive habits to relieve symptoms. Such habits include drinking excessive alcohol, smoking, solvent abuse, oversleeping and overeating. The trouble is that these habits can lead to further health problems.
Stress can make you fat. Even though it is possible for some people to lose weight under prolonged stress, too much cortisol can increase your appetite for carbohydrates and sugars leading to cravings and overeating. Have you ever tried to diet whilst doing a stressful job?
Furthermore, any excess glucose that remains from the glucose synthesis initiated as part of the stress response is stored as fat in your tissues exacerbating weight gain.
This may all sound pretty gloomy. Chronic stress is linked to more illnesses and diseases than you may be able to count. However, there is some good news. There are plenty of preventative actions you can take to limit the chances of ending up with a stress related illness.
The key is to understand what is causing you to feel stressed in the first place and to take steps to improve your lifestyle and make yourself more resilient. This is a perfect example of how preventative actions now can lead to a healthier and happier life.
Interested in finding out how stressed you are? Take our stress quiz now to find out.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>Stress relief supplements can help towards providing an effective solution against stress. With so many options available, it may be difficult to understand which is most suitable. Learn about the vitamins and other ingredients you need to look for.
Search for stress supplements or stress vitamins online and you’ll find hundreds of products ranging from herbal supplements and vitamins to prescription medications, all claiming that they have your stress covered.
You’ll also find a lot of confusing contradictory claims that certain ingredients are better than others in helping to relieve stress.
Just like most men’s wellness products, some stress vitamins and supplements can offer real benefits, while others are designed with promotion and marketing in mind and are less convincing from a scientific perspective.
In this article, we’ll look at the key ingredients that you might want to look for in vitamins or supplements focused on stress.
While there’s no need for you to look for all these ingredients in stress vitamins and supplements, you may want to try a product that contains a good number of these. You can also try to get as many as possible naturally from your daily diet.
Ready to go?
Let’s get started with arguably one of the most underrated ingredients you can find in your stress vitamins and supplements, 5-Hydroxytryptophan (5-HTP).
It may sound like some sort of STI but 5-HTP is actually a substance derived from the amino acid, tryptophan which is present in most animal proteins such as meat, poultry, seafood, dairy and eggs. Despite tryptophan being so ubiquitous, 5-HTP cannot be sourced in a typical human diet and can only be found in one place in nature, the African scrub Griffonia simplicifolia.
5-HTP gets converted to two important chemicals popularly associated with mood and sleep regulation: serotonin and melatonin.
Serotonin, also known as the “happy hormone”, is a chemical messenger that plays a key role in supporting a positive mood. It is also a chemical precursor to your body’s natural sleep hormone melatonin.
Depleted serotonin levels may result from prolonged periods of stress as well as other factors such as genetics, poor metabolism, digestive issues, hormone imbalances, lack of sunlight and poor diet – vitamins and minerals are also key to producing serotonin. There is a strong correlation between low levels of serotonin and problems such as stress, anxiety, OCD, negative thoughts, depression, low self-esteem, poor appetite control and insomnia.
Some scientific studies have shown that healthy levels of serotonin assist relaxation, alleviate stress and anxiety, promote restful sleep and improve mood.
Magnesium is an essential mineral in the biological functioning of our bodies and is present in every organ. It is involved in more than 300 enzymatic reactions which enable chemical reactions across our bodies including the transmission of nerve signals, the metabolism of food, and the synthesis of fatty acids, proteins and DNA. Magnesium is also important for the maintenance of bones and muscles including the heart and reduces the risk of diabetes as it is used in the metabolism of carbohydrates and glucose.
Magnesium is present in many foods in low amounts. Foods high in magnesium include dark green leafy vegetables such as spinach as well as nuts, avocados, beans, whole grains and bananas.
Stress can cause magnesium deficiency as it causes more magnesium to be lost from your body, primarily through urine. Magnesium deficiency enhances stress by lowering your body’s stress tolerance levels, causing it to produce more stress response hormones such as adrenaline and cortisol at an earlier stage.
This starts a vicious cycle as the enhanced stress response leads to an even greater magnesium deficiency, lowering your stress tolerance levels even further and in turn causing more stress response hormones to be produced, etc. Eventually it may just take the smallest thing to trigger a stressful reaction.
Zinc is another important mineral for body functionality. It assists in the production of over 200 enzymes, supports the structure and function of cell membranes as well as many biological processes throughout our bodies. Zinc enables proper functioning of our immune systems, supports growth, helps you see, smell and taste things, keeps your skin healthy, heals wounds and maintains testosterone levels.
Zinc is present in meat such as beef and lamb as well as shellfish such as oysters and crab. As a rule of thumb fruits and vegetables are poor sources of zinc and therefore vegetarians are more likely to suffer from zinc deficiency. Your body has no mechanism for storing zinc so it is important to continuously make sure that you are consuming enough on a daily basis.
Similar to magnesium, enhanced levels of stress suppress zinc levels limiting your body’s functionality. In the process, copper displaces the zinc, leading to potentially toxic levels of copper which may be harmful for your liver and nerves in particular.
Vitamin B’s are great mood stabilisers, which also have important roles in metabolic functions, the nervous system, cell metabolism, red blood cell production and the conversion of food into energy - helping us feel energised.
Similar to other nutrients such as zinc and magnesium, stress can cause your body’s Vitamin B resources to become depleted. Given their importance to your body’s functioning it can be beneficial to replenish depleted reserves with vitamins.
There are eight distinct types of vitamin B: thiamine (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic acid (Vitamin B5), pyridoxine (Vitamin B6), biotin (Vitamin B7), Folic acid (Vitamin B9) and Vitamin B12. Vitamin B’s are available in a wide range of foods however not every food contains them all. Generally good sources include whole grains, meats, beans, nuts, eggs, milk and diary.
Vitamin B1 is sometimes given the nickname “anti-stress vitamin” because it helps protect your body’s immune and nervous systems, regulates blood sugar, stabilises mood, enhances memory and concentration and breaks down carbohydrates to convert glucose into energy. Great sources of Thiamine include fish, grains, nuts, seeds, beans, spinach, kale and green peas.
Vitamin B2 has strong antioxidant properties helping your body fight particles that damage cells. It also has a good record in preventing premature ageing as well as the development of heart disease. Riboflavin plays a critical role in converting food into energy and producing red blood cells which help to transport oxygen throughout the body. You can get decent amounts of Vitamin B2 in almonds, wild rice, dairy, Brussel sprouts, spinach and soybeans.
Vitamin B3 supports the functioning of the digestive system, helps to control blood sugar and nerve health and is used in the production of energy. Niacin boosts levels of HDL cholesterol (that’s the good type) in the bloodstream, which in turn reduces the levels of bad cholesterol. Foods high in vitamin B3 include bread, red meat, diary, beans and green vegetables.
Vitamin B5 can be found in tiny amounts in pretty much every food group. In fact, the Greek word “pantothen” means “from everywhere”. Vitamin B5 is used in the break down of fats and carbohydrates to create energy as well as create sex and stress-response hormones such as testosterone and cortisol. Foods which have high levels of Vitamin B5 include avocados, diary, meat and vegetables.
Vitamin B6 is involved in the regulation of homocysteine, an amino acid associated with heart disease. It is also involved in energy production, immune system support, maintaining the nervous system as well as the production of serotonin, melatonin and the stress hormone norepinephrine. There is evidence that Vitamin B6 reduces inflammation in conditions such as rheumatoid arthritis. Get your Vitamin B6 from white meats such as chicken and turkey, beef, tuna, salmon, lentils, seeds, rice, chick peas and carrots.
Biotin is often linked to healthy hair, skin and nails. In addition, it converts food into energy and may help control high blood glucose levels. Foods high in biotin include barley, liver, bread, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts.
Vitamin B9 is used in the production of energy and helps to maintain the nervous system. Some studies suggest that it can suppress depression and prevent memory loss. Fortified foods such as cereal and bread, as well as dark leafy greens, asparagus, salmon, root vegetables, bulgur wheat, beans are great sources.
Vitamin B12 works together with vitamin B9 to produce red blood cells and enable iron to work effectively in creating haemoglobin, the protein which carries oxygen. It is also involved in supporting the nervous system and the brain, as well as the production of serotonin and melatonin. Vitamin B12 is only available from animal products such as fish, shellfish, dairy, eggs and meat so vegans need to take supplements.
Vitamin C is a vital vitamin that works as an antioxidant, helping to protect your cells from damage and keep them healthy. It is also thought to prevent cancer, cataracts and damage from pollutants. Vitamin C helps the body form and maintain connective tissue, including skin, muscles, gums, bones, cartilage and blood vessels. This enables your body to protect itself against heart disease, scurvy as well as making it better placed to heal wounds. Vitamin C also assists in iron absorption and decreasing levels of LDL cholesterol (the bad form).
Vitamin C is present in many fruits and vegetables including citrus fruits, peppers, strawberries, blackcurrants, broccoli, Brussel sprouts and papaya.
Vitamin C is involved in clearing out the stress response hormone cortisol which can have a detrimental impact on your body’s functioning and your overall health. In doing so, cortisol’s impact on your body can be limited. For example, your immune system’s function can be improved and any inflammation decreased.
Ashwaghanda is an exceptionally healthy herbal medicine originating from the Indian Ayurveda medicine tradition which focuses on natural healing. The Ashwaghanda is a small shrub with yellow flowers that is indigenous to parts of India and North Africa. Extracts taken from the shrubs roots and leaves can be used to treat a variety of conditions including several associated with stress.
Ashwaghanda is an adaptogen, a herbal stress relieving herb which boosts the production of endorphins in the brain.The shrub has a high concentration of the natural steroids withanolides which are often argued to be behind its health benefits.
Ashwaghanda has been used for over 3,000 years to provide herbal stress relief, increase energy levels and improve brain function. There is also evidence that it reduces blood sugar levels, has anti-cancer properties, boosts male fertility, increases muscle mass, reduces inflammation and reduces cholesterol.
In terms of its benefits as a natural remedy for stress, some evidence exists that Ashwaghanda can lower levels of the stress response hormone cortisol in chronically stressed individuals. Other studies have shown it reducing levels of stress, anxiety and depression. A study of chronic stress sufferers found that there was an average reduction in anxiety and insomnia of 69% in a group taking Ashwaghanda supplements compared to 11% in a placebo group.
Ginseng extract is derived from the root of the ginseng plant and has been used as a stimulant in traditional Chinese medicine for 5,000 years. The ginseng plant can be found in parts of East Asia where there are several regional varieties including south China ginseng and Korean ginseng. Ginseng contains the natural steroids Ginsenosides which work as a stimulant.
Similar to Ashwaghanda, Ginseng is also an adaptogen. It is also known for its ability to lift depression and helps to buffer the body from stress.
Ginseng's antioxidant properties make it effective at supporting the body’s natural defences including the immune system. It benefits the cardiovascular health and prevents against heart disease by improving circulation and lowering blood pressure. Ginseng improves male sexual health and has been used to combat erectile dysfunction as well as increase levels of testosterone and libido.
Interested in making stress a thing of the past? Try our expert formulated stress relief supplement today.
This article was created for informational purposes only and does not necessarily represent the views of For Chaps Ltd. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
]]>