Men's Health

Electrolytes are minerals in your blood and body fluids that carry an electric charge. They are essential for many processes in your body, including maintaining fluid balance, supporting nerve and muscle function, and helping regulate your body’s pH level.

• Sodium
• Potassium
• Chloride
• Calcium
• Magnesium
• Phosphate
• Bicarbonate

These minerals are found in the foods and drinks you consume, and your body carefully regulates their levels to keep you healthy.

Electrolytes help your body perform vital functions, such as:

• Balancing fluids: They regulate the movement of water in and out of cells, helping prevent dehydration or fluid overload.
• Supporting nerve signals: Electrolytes help transmit electrical impulses that control muscle contractions, heartbeat, and reflexes.
• Maintaining pH stability: They keep your blood’s acidity (pH) within a healthy range, which is necessary for proper enzyme and organ function.
• Muscle health: Adequate electrolyte levels help prevent cramps, weakness, or irregular heart rhythms.

For most people, a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and adequate fluids is enough to maintain healthy electrolyte levels. If you have a medical condition that affects electrolyte balance, your healthcare provider may recommend monitoring your levels more closely or adjusting your diet.

Electrolytes are essential minerals that help your body function at its best. Understanding their role and how to replenish them, supports overall health, especially during times of physical exertion, illness, or heat exposure. 

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Mayo Clinic: The health benefits of proper hydration. Supplements and Health Tests. (n.d.). https://www.thorne.com/take-5-daily/article/mayo-clinic-how-proper-hydration-can-help-you-live-a-longer-healthier-life 

Shrimanker, I. (2023, July 24). Electrolytes. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK541123/ 

U.S. National Library of Medicine. (n.d.-b). Fluid and electrolyte balance. MedlinePlus. https://medlineplus.gov/fluidandelectrolytebalance.html 

Creatine is a naturally occurring substance found in muscle cells. It helps your muscles produce energy during high-intensity exercise or heavy lifting. While the body produces some creatine on its own, it can also be obtained through dietary sources such as red meat and seafood, or taken as a dietary supplement.

Creatine plays a critical role in the production of adenosine triphosphate (ATP), the primary energy currency of the body. When muscles need quick energy, such as during a sprint or a short, intense workout, creatine helps regenerate ATP, allowing muscles to work harder for longer periods.

Creatine is one of the most researched and widely used dietary supplements in sports nutrition. It is often taken to enhance exercise performance and support muscle recovery. The most common form is creatine monohydrate, which is available in powders, capsules, and chewables.

Studies have shown that creatine supplementation can:

• Improve strength and muscle mass during resistance training
• Enhance performance in high-intensity, short-duration activities (such as sprinting or weightlifting)
• Support quicker recovery between bouts of intense effort

Because of these benefits, creatine is commonly used by athletes, bodybuilders, and individuals engaged in regular high-intensity training.

For most healthy individuals, creatine is considered safe when taken as directed. Numerous studies have evaluated its safety for both short-term and long-term use. However, some people may experience mild side effects, including:

• Bloating
• Gastrointestinal discomfort
• Muscle cramping (rare)

To stay safe, it's important to:

• Follow dosing recommendations on product labels
• Stay well hydrated while using creatine
• Discuss supplementation with a healthcare provider, especially if you have kidney disease or other chronic health conditions

While creatine is generally not harmful to the kidneys in healthy individuals, it may not be appropriate for people with existing kidney problems.

Creatine may be particularly beneficial for:

• Athletes and weightlifters seeking improved performance and strength gains
• Older adults experiencing age-related muscle loss (sarcopenia)
• Vegetarians and vegans, whose diets are low in creatine-containing foods

Emerging research also suggests potential benefits for brain health, neurodegenerative conditions, and cognitive performance under certain conditions, but more studies are needed to confirm these effects.

Creatine is a naturally occurring compound that supports energy production in muscle cells. Available through diet and supplementation, it has been shown to safely enhance exercise performance, increase muscle strength, and improve recovery when used appropriately.

If you’re considering creatine supplementation, talk to your healthcare provider to determine whether it’s a good fit for your health goals and medical history. Like any supplement, creatine works best as part of a balanced diet, regular physical activity, and an overall healthy lifestyle.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC3407788/ 

Kreider, R. B., & Stout, J. R. (2021, January 29). Creatine in health and disease. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC7910963/ 

Mayo Foundation for Medical Education and Research. (2023e, December 13). Creatine. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591# 

Mental health plays a vital role in overall well-being, and proper nutrition is key to supporting a balanced mood and cognitive function. While a healthy diet is the best source of nutrients, vitamins and supplements can sometimes help bridge nutritional gaps that may affect mental health.

The brain depends on a steady supply of nutrients to function optimally. Deficiencies in specific vitamins and minerals can contribute to mood disturbances, memory issues, or feelings of fatigue. While supplementation alone is not a cure for mental health conditions, it can support an overall treatment plan when combined with other treatment options such as therapy, medication, or lifestyle changes.

Vitamin D

Role in Mental Health: Known as the "sunshine vitamin," vitamin D influences mood-regulating neurotransmitters. Low levels are linked to depression and seasonal affective disorder (SAD).
Sources: Sunlight, fortified foods, fatty fish, or supplements.
Recommended Dosage: 600–2,000 IU daily, depending on your needs. Consult with a healthcare provider. 

Magnesium

Role in Mental Health: This mineral helps regulate stress hormones and promotes relaxation. Research indicates it may alleviate symptoms of anxiety and depression.
Sources: Nuts, seeds, whole grains, spinach, or magnesium glycinate supplements.
Recommended Dosage: 300–400 mg daily.

Zinc

Role in Mental Health: Zinc supports brain signaling and immune function. Deficiencies are associated with depression and poor cognitive performance.
Sources: Shellfish, legumes, seeds, or zinc supplements.
Recommended Dosage: 8–11 mg daily.

Probiotics

Role in Mental Health: Emerging research highlights the gut-brain connection, showing that probiotics can influence mood and mental clarity.
Sources: Fermented foods (e.g., yogurt, kimchi) or probiotic supplements with diverse strains.
Recommended Dosage: 1–10 billion CFUs daily.

If you’re considering supplements for mental health, consult a healthcare provider to develop a personalized approach that meets your unique needs.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Firth, J., Teasdale, S. B., Allott, K., Siskind, D., Marx, W., Cotter, J., Veronese, N., Schuch, F., Smith, L., Solmi, M., Carvalho, A. F., Vancampfort, D., Berk, M., Stubbs, B., & Sarris, J. (2019, October). The efficacy and safety of nutrient supplements in the treatment of mental disorders: A meta-review of meta-analyses of randomized controlled trials. World psychiatry : official journal of the World Psychiatric Association (WPA). https://pmc.ncbi.nlm.nih.gov/articles/PMC6732706 

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health 

Zielińska, M., Łuszczki, E., & Dereń, K. (2023, May 23). Dietary nutrient deficiencies and risk of depression (Review Article 2018-2023). Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC10255717/ 

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Stress is a natural, often unavoidable part of life. It’s the body's response to any situation or challenge that requires adaptation. Whether it’s the excitement of a job promotion, the challenges of raising children, or the heartache of losing a loved one, stress arises as people navigate the complexities of life. While some stress can be beneficial, motivating people to grow and take action, excessive or chronic stress can lead to serious physical and emotional problems.

Stress affects people in different ways. In certain situations, stress can be a positive force, providing the energy and focus needed to overcome obstacles and make important changes. This "good stress," or eustress, can help people stay alert and motivated. However, when stress becomes overwhelming or is poorly managed, it turns into "distress." Negative stress leads to frustration, anger, tension, and even depression.

When confronted with a stressful situation, the body’s natural "fight or flight" response is activated. Hormones like adrenaline and cortisol are released, causing physical changes: heart rate increases, breathing quickens, and blood pressure rises. This heightened state of alertness is crucial in dangerous situations. But when this reaction is triggered too frequently—due to ongoing stress at work, financial problems or personal conflicts—the body may remain in a state of tension, which can contribute to a range of health issues.

Stress can be categorized into two main types: acute and chronic.

Acute stress is short-term and usually arises from sudden events, such as narrowly avoiding a car accident or preparing for a job interview.

Chronic stress, on the other hand, is ongoing and can result from long-term issues like financial difficulties, relationship problems or health concerns.

It’s important to recognize when stress is becoming overwhelming. Common signs of stress overload include:

Physical symptoms: Headaches, muscle tension, fatigue, insomnia.
Emotional symptoms: Anxiety, irritability, sadness, mood swings.
Behavioral changes: Difficulty concentrating, avoiding social situations, neglecting responsibilities.

If experiencing several of these symptoms, it may be time to address how best to manage stress in life.

Stay connected: Don’t isolate when feeling stressed. Reach out to friends, family, or a support network to talk. 

Prioritize and delegate: If feeling overwhelmed, take a step back and evaluate what tasks are most important. Delegate when possible, and learn to say no to activities that don’t align with these priorities.

Focus on what you can control: Stressors can often feel overwhelming when focusing on things outside of one's control. Instead, concentrate on the aspects of a situation you can influence, and accept the rest.

Everyone experiences stress, but learning how to manage it is key to maintaining health and well-being. By incorporating healthy lifestyle habits and practicing stress management techniques, you can reduce its impact on your life. Remember, while you may not be able to eliminate all the stressors in your life, you have the power to control your response to them.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Source: 

Mayo Clinic. (2017). Stress Management. Rochester, MN.

Braces have long been synonymous with injury recovery and support during physical activity. Whether an athlete is seeking to prevent injury or someone is dealing with joint instability, braces can offer a crucial layer of support and protection. Below is a guide to the significance of braces, their diverse types, and how braces can excel in offering support and comfort.

Braces serve a dual purpose: they offer stability to joints and muscles while aiding in injury prevention and recovery. Athletes across various sports frequently utilize braces to safeguard against sprains, strains, and other injuries. Moreover, individuals with chronic conditions such as arthritis or joint hypermobility may rely on braces to enhance stability and alleviate discomfort.

Select braces stand out due to their advanced design, durability, and effectiveness. Crafted with high-quality materials and innovative features, great braces prioritize both support and comfort. Here are some key highlights:

Proper Fit: Certain braces are engineered to provide a snug yet comfortable fit, ensuring optimal support without compromising mobility. A properly fitted brace reduces slippage and enhances the effectiveness of the brace during physical activity.

Breathable Fabric: Breathability is paramount, especially during intense workouts. Select braces integrate breathable fabrics into their braces, allowing for ventilation and moisture-wicking properties, thereby enhancing comfort even during prolonged wear.

Adjustable Straps: Customization is key when it comes to braces. One important feature is adjustable straps, enabling users to achieve the perfect fit and level of compression tailored to their needs.

Targeted Support: Whether it is targeted compression zones or reinforced stabilizers, look for braces that offer specific support where it's needed most, aiding in injury prevention and recovery.

Braces play a pivotal role in enhancing performance, preventing injuries, and promoting recovery. Look for braces that combine cutting-edge design with superior functionality, catering to the diverse needs of athletes and individuals alike. From knee braces to wrist braces, braces help prioritize support, comfort, and durability, empowering users to push their limits while staying protected and supported. 

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Gravlee, J. R., & Durme, D. J. V. (2007, February 1). Braces and splints for musculoskeletal conditions. American Family Physician. https://www.aafp.org/pubs/afp/issues/2007/0201/p342.html 

Joel Luedke, L. A. T. (2023, July 21). To brace or not to brace: What’s best? Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/to-brace-or-not-to-brace 

Supports & braces. Curad Bandages Official Site. (n.d.). https://curad.com/performance-series/supports-braces/ 

Gel and lubricant ingredients play a vital role in promoting sexual health and well-being. By understanding the significance of these ingredients, individuals can make informed choices that enhance their sexual experiences while minimizing potential risks.

Using gel and lubricants that are compatible with condoms is essential for safe sexual practices. Oil-based products, such as petroleum jelly or certain massage oils, can weaken latex condoms, leading to breakage and an increased risk of sexually transmitted infections (STIs) or unintended pregnancies. Water-based or silicone-based lubricants are recommended as they do not compromise the integrity of condoms, ensuring optimal protection during sexual intercourse.

It is important to consult healthcare professionals or sexual health experts when choosing gel and lubricant products, especially if you have specific medical conditions or concerns. They can provide personalized recommendations based on your unique circumstances and guide you towards the most suitable options for your sexual health needs.

Embarking on a journey towards optimal health encompasses various facets of well-being, and sexual health is an important part of overall wellness.

Men's sexual health can extend beyond physical intimacy; it encompasses emotional, mental, and relational aspects as well. Developing a holistic approach to sexual health, recognizing that a balanced lifestyle, psychological well-being, and healthy relationships contribute to overall sexual wellness.

Erectile Dysfunction (ED): Defined as the inability to achieve or maintain an erection sufficient for sexual activity, ED can be influenced by various factors, including age, underlying health conditions, and psychological factors.

Premature Ejaculation: Occuring when ejaculation happens sooner than desired, premature ejaculation can be attributed to psychological factors, relationship issues, or biological predispositions.

Peyronie's Disease: A disorder that occurs when scar issue forms under the skin of the penis. The scar tissue can pull on surrounding tissues, which can cause the penis to curve. 

Low Testosterone: Testosterone, a fundamental hormone in men, plays a crucial role in sexual function, energy levels, and mood. Low testosterone levels can impact sexual desire, erectile function, and overall well-being.

*This article is intended for informational purposes only and should not substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

 Sources: 

Douglas, J. M., & Fenton, K. A. (2013). Understanding sexual health and its role in more effective prevention programs. Public health reports (Washington, D.C. : 1974). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3562741/#:~:text=Sexual%20health%20is%20an%20intrinsic,stigma%2C%20shame%2C%20and%20violence 

Mayo Foundation for Medical Education and Research. (2022, March 29). Erectile dysfunction. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/symptoms-causes/syc-20355776 

Mayo Foundation for Medical Education and Research. (2022b, April 20). Testosterone therapy: POTENTIAL benefits and risks as you age. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728 

Mayo Foundation for Medical Education and Research. (2022c, July 14). Premature ejaculation. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/premature-ejaculation/symptoms-causes/syc-20354900 

Mayo Foundation for Medical Education and Research. (2023b, October 19). Sexual health men’s sexual health. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/sexual-health/basics/mens-sexual-health/hlv-20049432 

U.S. Department of Health and Human Services. (n.d.). Penile curvature (Peyronie’s disease) - NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/urologic-diseases/penile-curvature-peyronies-disease