4 Ways Men Can Sustain Wellness

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4 ways men can sustain wellness

11 Best Dietary Supplements For Men

4 ways men can sustain wellness show you how to guard against the most dreaded threats to your health and wellbeing. In this article, you will read about: 1. How to boost your immune system with natural anti-inflammatory foods and stop chronic pain. 2. How to increase your sexual stamina and stay stronger and longer. 3 How to keep your brain young. 4. How to feel and look younger.

Boost Your Immune System

It is possible to boost your immune system with natural anti-inflammatories foods and stop chronic pain. Natural anti-inflammatory foods are foods you can eat to lower your chances of having inflammation. So, if you have rheumatoid arthritis, for instance, it may help to change your eating habits.

Although medication and other treatments are equally important, several experts suggest an anti-inflammatory diet may help, too by reducing the number of flare-ups you get.  Or it may help reduce your pain. Aside from helping with pain, an anti-inflammatory diet can help reduce your chances of getting other conditions.

Eat Anti-Inflammatory Foods

Nutrition experts encourage you to eat anti-inflammatory foods. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, fresh herbs, and spices.

Avoid Inflammatory Foods

Anything highly processed, overly greasy, or super sweet isn’t a good choice for you if you have inflammation.

Sexual Stamina: Stay Stronger Longer!

4 ways men can sustain wellness

How to stay stronger longer is one of the 4 ways men can sustain wellness. The reality is that as age creeps in, you need to discover a few actions, instructions, and the right moves to increase your sexual stamina.  

But keep in mind that when it comes to sex, stamina means how long you can last in bed. For men, the average time during sex is between three to five minutes.  For women, it’s about 20 minutes before orgasm. This means that to be on the same page with your female partner, you need to boost your stamina and work on your sexual act in totality.

Exercise helps build your strength

Since a stronger body can endure more and enable you to last longer, you will need to build up your strength and flexibility through exercise.  The exercise you choose should build your strength and improve your flexibility as follows:


You may want to work on getting stronger biceps through lifting, pulling, tossing, and throwing weights.


Also, great workouts for stronger pectoral include bench press, chest dips, push-ups.


Strong abdominal gives you better balance and less back pain. For strong core, try exercises that include sit-ups, and high knees.


The most important exercise is for your pelvis which controls your genitals. Hence, if you want to increase your stamina, you need to build strong and flexible pelvic floor muscles. As such your pelvic floor exercise should include Kegels, squats, bridges.


Weak glutes can stiffen your hips which will affect your sexual performance. Therefore, for stronger glutes try squats, weighted lunges, and hip extension.

Quads and hamstrings

Your quad and hamstrings strengthen your hips and knees. This means that the stronger those muscles, the faster and longer you can go. Try leg press, lunges, and step-up

Standing hamstring stretch

When your muscles are loose and flexible, this means you can do more. Standing hamstring stretch will help loosen the muscles in your neck, glutes, hamstrings, and calves. Other flexibility exercises include reclining bound angle pose, lunge with a spinal twist, and triceps stretch.

Dietary nutrient for general performance

These key nutrients will help improve your performance in bed, so make sure you get enough to them.


Research has shown that L-citruline a naturally occurring amino acid can increase strength and stamina. And may help you maintain an erection.

Best food sources: watermelon, onions and garlic, legumes, nuts, salmon, red meat, and chocolate.


The body converts L-citruline to L-arginine, another amino acid that improves blood flow and builds protein.

Best food sources: red meat, fish, poultry, soy, whole grains, beans, milk, yogurt, and other dairy products.


Nitrates improve how your muscles use oxygen, which can help enhance your performance.

Best food sources: Arugula, Swiss chard and other leafy greens, beets, rhubarb, carrots, eggplant, and celery


Magnesium is an essential nutrient that plays a key role in everything from energy to brain function. So when your magnesium levels are low, your stamina is depleted.

Best food sources: whole wheat, spinach, and other dark leafy greens, quinoa, almonds, cashews, and peanuts, black beans, and edamane

Herbs for Stamina

Herbal supplements may be the natural way to improve your stamina, increase testosterone levels, and correct erectile dysfunction.

Best herb sources: Ginseng, Catuaba, Lyceum, also known as goji berry. 

Keep Your Brain Young

4 ways men can sustain wellness

Maintaining an age-proof brain is one of the 4 ways men can sustain wellness. The fact is that the risk of dementia increases with age. Nonetheless, there are many things you can do, starting from childhood, to keep your brain as healthy as possible throughout your lifetime. For instance, try these six proven strategies to sharpen your memory and sustain top mental fitness.

Maintain a healthy heart

The most important strategy is to work with your doctor to stay on top of your heart health. High blood pressure, high cholesterol levels, smoking, and diabetes all increase the risk of developing degenerative diseases by impeding blood flow to the brain. Therefore, a healthy and active lifestyle will keep your blood flow and evade those problems.

Get quality sleep

One major way to keep your brain working is to sleep for 7-9 hours at night. This is because sleep can reset the brain, allow it to heal, and restore mental health. Research shows that during sleep, the brain clears out toxins that can lead to Alzheimer’s and other forms of dementia.


Walking for 30 minutes a day can help improve your mental health since exercise boosts blood flow to the brain. In addition, a new study suggests that working your leg muscles may be the source of the greatest brain benefit.  Because when using your legs in weight-bearing exercise, the brain receives signals that prompt it to produce healthy new cells.

Eat healthy

You can keep your brain healthy throughout your life by eating a diet rich in leafy green vegetables, omega-3 fatty acids, and low in saturated fat along with whole grains. This means following a diet that focuses on fish, fruits and vegetables, nuts, olive oil, and avocados while limiting red meat.

Spend time with friends

It is good to connect and spend time with your friends as much as you can. When you meet your friends, you are less likely to get depressed. Depression can hamper how your brain functions. And then you are unable to give maximum focus to learn new things.

Do new things

Building new skills throughout your life helps keep your brain healthy. The more intellectual stimulation you have, the more various neural circuits are used. And the harder it is for the changes in brain-related degenerative diseases to be obvious.

Feel And Look Younger

4 ways to sustain wellness

Although you may not be able to turn back the hand of time. You can still ensure you make some lifestyle changes that will help you feel and look great, from inside and out. As such feeling and looking younger is selected as one of the 4 ways men can sustain wellness.

Take care of skin bags

The skin under your eyes is thin and prone to stress, hangovers, late-night and poor sleep. In order to get rid of dark circles, puffiness, and old-man bags, look for products with natural ingredients. Such as soothing cucumber, inflammation-reducing fennel, and brightening bearberry. Vitamin K is especially great for dark circles.

Start meditating

Meditation improves memory, mental clarity, and brain function. For that reason, you can re-tune your brain when you meditate for a few minutes. So try to find balance by focusing on your breath even for 30 seconds.

Stop smoking

Smoking cigarettes reduces your sperm counts and deforms their shape and function. Also, research shows free radicals from smoke can damage up to 40% of your sperm. Moreso is the impact on your reproductive organs of secondhand smoke and pollution.

Brighten your smile

Stained yellow teeth can age you instantly. Your teeth get stained by beverages like tea, coffee, and wine. In order to fight yellow stain, brush with baking soda twice a month or rinse with lemon water.  

Try a facial at home

When your skin looks dull, a facial massage can increase circulation to remove toxins. Start by applying cleanser to your face and neck, and massage.  Finish the facial massage by covering your face with a washcloth soaked in warm water. Wipe clean and pat dry.

Photo Credit: Creative Commons


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