In this article, we’ll explore ten effective and accessible natural remedies for relieving muscle soreness. From time-tested remedies like Epsom salt baths to emerging favorites like tart cherry juice, each remedy offers its unique blend of benefits to soothe sore muscles and support overall recovery. Whether you’re a seasoned athlete, a weekend warrior, or simply someone looking to ease the discomfort of daily activities, these remedies provide valuable options for enhancing your post-workout or post-activity recovery routine.

Join us as we delve into the science behind these natural remedies, discover how they work to alleviate muscle soreness, and learn practical tips for incorporating them into your daily routine. With these remedies at your disposal, you can bid farewell to muscle soreness and embrace the joy of movement with renewed vitality and comfort. Let’s embark on the journey to a happier, healthier, and pain-free you!

Epsom Salt Bath

Soaking in a warm bath with Epsom salts can help relax muscles and alleviate soreness. Epsom salts contain magnesium sulfate, which can be absorbed through the skin and aid in muscle relaxation and recovery.

Along with magnesium absorption, epsom salt baths have the ability to reduce inflammation, improve circulation, and reduce stress. Better circulation promotes the delivery of oxygen and nutrients to muscle tissues, while also aiding in the removal of waste products and toxins that accumulate during exercise. Enhanced circulation can facilitate the healing process and alleviate muscle soreness more quickly.

The warm water combined with the magnesium in Epsom salt can help promote feelings of relaxation and reduce stress levels. Lowering stress and tension can indirectly alleviate muscle soreness by promoting overall relaxation and well-being.

Herbal Supplements

Turmeric

The active ingredient in turmeric, called curcumin, has anti-inflammatory properties that can help reduce muscle inflammation and soreness by inhibiting inflammatory enzymes and molecules. 

By decreasing inflammation, turmeric can help alleviate muscle soreness caused by exercise-induced inflammation and promote faster recovery. Additionally, turmeric has antioxidant properties that can neutralize harmful free radicals generated during exercise, further supporting muscle health and recovery.

Ginger

Ginger contains bioactive compounds called gingerols and shogaols, which also possess anti-inflammatory and antioxidant properties. Like turmeric, ginger can help reduce inflammation in the body, which contributes to muscle soreness after exercise. 

It has been shown to inhibit inflammatory pathways and decrease levels of pro-inflammatory cytokines, helping to alleviate muscle pain and discomfort. Ginger may improve blood circulation and muscle recovery by increasing blood flow to the muscles., which in turn, facilitates in the delivery of oxygen and nutrients needed for repair and recovery. 

Magnesium

Magnesium is an essential mineral involved in muscle function and relaxation. Low levels of magnesium may contribute to muscle cramps and soreness. Taking a magnesium supplement or incorporating magnesium-rich foods like nuts, seeds, and leafy greens into your diet can help alleviate muscle soreness.

It is involved in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. Normal magnesium levels are the backbone for efficient energy metabolism in muscle cells, ensuring enough energy needed for contraction, relaxation, and repair processes. 

Arnica

Arnica is a plant-based remedy commonly used for treating bruises, sprains, and muscle soreness. It contains compounds, such as helenalin and flavonoids, which aid in anti-inflammatory properties. Applying arnica gel or cream topically to the affected area may help reduce inflammation and relieve pain. 

It can reduce bruising by promoting circulation and reducing inflammation by supporting the body’s natural healing mechanisms. Arnica can provide relief from muscle aches and discomfort by inhibiting pain receptors.

Tart Cherry Juice

Tart cherry juice is rich in antioxidants, including vitamin C and polyphenols. This helps in combating oxidative stress in the body. Oxidative stress may contribute to muscle damage and soreness during and after exercise.Cherry juice helps protect muscles from oxidative stress. 

Tart cherry juice, also, contains melatonin, a hormone that regulates sleep-wake cycles. Good sleep quality and duration is essential for muscle recovery and overall well-being. Cherry juice is also beneficial for joint health. It can reduce stiffness and joint pain, making it a valuable commodity for those with arthritis or other inflammatory conditions.

Peppermint Oil

Peppermint oil contains menthol, which can produce a cooling sensation. This aids in providing immediate relief through numbing the area. Menthol acts as a muscle relaxant, which helps alleviate tension and tightness in sore muscles. 

It can improve blood flow through the facilitation of oxygen and nutrients deliverance needed for repair and recovery. Peppermint oil can decrease inflammation which allows for a faster recovery. 

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that can be absorbed quickly by the body and used as a source of energy. Massaging coconut oil into sore muscles may help improve circulation and reduce inflammation. 

It can aid in moisture retention because it contains fatty acids, such as lauric acid. This helps prevent dryness of the skin and provides a soothing and lubricating effect. 

Heat Therapy

Applying heat to sore muscles can help increase blood flow, relax tense muscles, and alleviate soreness. When heat is applied to sore muscles, it can cause blood vessels to dilate, allowing more oxygen and nutrients to reach the affected area. That increase of blood flow, in turn, helps flush out metabolic waste products, such as lactic acid. 

Heat essentially “thaws” a “frozen” muscle and allows it to relax, therefore reducing muscle soreness and improving flexibility. Using a heating pad, warm compress, or taking a warm bath can provide relief from muscle discomfort. Various heating methods at home will help reduce pain and provide immediate relief. 

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to tight or sore muscles. This versatile tool can enhance overall performance, allowing a more pain-free day. Foam rolling can help release tension, improve flexibility, and reduce muscle soreness after exercise.

It can help break up adhesions and scar tissue that results from muscle overuse, injury, or poor posture. By targeting areas of muscle tensions and trigger points, a foam roller can alleviate muscle stiffness and soreness. 

Protein-Rich Foods

Consuming protein-rich foods post-workout can aid in muscle recovery and reduce soreness. Protein provides the building blocks necessary for muscle repair and growth.These foods that are low in carbohydrates and high in quality protein can help regulate blood sugar levels. Stable blood sugar levels support optimal muscle repair and can reduce soreness after an exercise. 

It is important to consume protein after an exercise as it will help maximize muscle protein synthesis, which aids in a faster recovery and, therefore, reducing muscle soreness. Include sources of lean protein such as chicken, salmon, eggs, tofu, greek yogurt, quinoa, cottage cheese, and lentils in your post-workout meals. Protein bars and protein shakes are also a great source of protein and work great as a snack and/or meal replacer. 

These remedies offer holistic approaches to muscle soreness relief, addressing both the physical discomfort and underlying factors contributing to muscle fatigue and tension. Whether you prefer topical treatments like arnica gel and peppermint oil or dietary supplements such as magnesium and turmeric, finding the right combination of remedies for your body can support overall muscle health and enhance your fitness journey.

It’s essential to listen to your body, stay hydrated, and prioritize rest and recovery to optimize the benefits of these natural remedies. While these remedies can provide relief for mild to moderate muscle soreness, it’s important to consult with a healthcare professional if you experience severe or persistent pain, especially if it interferes with your daily activities or exercise routine.

These natural remedies can be effective for relieving muscle soreness and promoting recovery after exercise or physical activity. However, it’s essential to consult with a healthcare professional before trying any new remedies, especially if you have any underlying health conditions or concerns.

Fitness expert Samir Becic highlights the importance of setting a positive example of nutrition and fitness, especially in the face of America’s persistently rising rates of childhood obesity and type 2 diabetes. “Having good role models is part of the solution to ending the epidemic,” he emphasizes. The men on this list deserve recognition for showcasing their dedication to fitness and nutrition. By continuing to discuss these topics in interviews and promoting a healthy lifestyle on social media, they contribute to the well-being of American youth. Congratulations to all the gentlemen on this list—keep being outstanding role models for your fans!

In collaboration with Samir Becic, HFR has meticulously ranked the fittest male singers by analyzing a wide range of factors. Through interviews, research, and Samir’s two decades of experience in the field, this list celebrates artists who exemplify fitness as a way of life. Their commitment to personal growth serves as an inspiration that extends far beyond their music, leaving a lasting impact on those who look up to them.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

Here’s our list of the fittest male singers of 2024 in alphabetical order:

Justin Bieber 

Fitness:

• Bieber exercises five days out of the week for nearly 45 minutes each time.
• He typically does a three-day split: back and tris one day, chest and bis another, and finally legs and shoulders. They target their abs every other workout.
• If Bieber works his back and triceps on a specific day, a combination for their workout may be wide-grip pull ups with a lying triceps extension, wide-grip rows with a cable pushdown, and a dumbbell row with a pushup. They usually do 3 to 4 sets of 8 to 12 reps for each exercise which amounts to around 9 to 12 sets per muscle group per workout, and he says they change exercises about every two to three weeks.

Nutrition:

• Justin is always up for a hefty, all-around morning meal. If he has a gig that night, he needs to get going on the go-juice. His breakfast injects eggs, an avocado, bacon and a slice of gluten-free bread. His avocado is in slices, not mashed or whipped into a guac.
• Although he could splurge on a gluten-free spaghetti sauce, Justin’s real-life lunch is avocado toast.
• One of Justin’s favorite meals is sushi. Justin usually orders a mixture of sushi rolls and sashimi. He once ordered sushi rolls, avocado rolls, and different types of sashimi: salmon, white fish, and tuna. Justin even likes cooked fish. He orders salmon when eating at a restaurant.

Mental Health:

• One thing that appears to be of benefit to Justin Bieber’s mental health is a stress-management technique by the name of “Havening”. It’s used by Justin Bieber’s health coach. She says, “Havening is a psycho sensory technique that actually elevates the feel-good chemicals in your brain on demand. How Justin does this is he rubs his head and his face, but everyone has their own way of self-soothing.”

Jason Derulo

Fitness:

• To maintain his packed routine of rehearsals and shows, the vocalist informed Insider that it’s vital to stay in shape, so he does a combination of cardio and weight-training exercises, including exercises that target his core.
• According to Derulo, his go-to moves for carved abs and an iron core are L-sit pull-ups, weighted sit-ups, and seated rows.
• Even on tour, Derulo aims to get to the gym 5 to 6 days a week. He usually goes for an hour in the morning and 45 minutes in the evening.

Nutrition:

• As far as what he consumes, Derulo said he consumes anywhere from 2,100 to 3,300 calories daily and keeps to a “structured eating plan,” which contains nutritious complete meals such as eggs, meat, and vegetables.
• Derulo also intermittent fasts, skipping breakfast, and having two meals a day.
• Derulo tries to eat a good amount of protein and regularly drinks Treo which tastes great, keeps him hydrated, and limits his sugar intake. 
• Derulo is a co-owner and ambassador for Treo flavored birch waters.
• Jason stocks his fridge in a way so he can’t really mess up his regimen.
• First Derulo will have bone broth with veggies and legumes, and then later he will have grilled salmon or chicken and veggies.
• Starting in 2020, Derulo made famous his “Milli Meals:” excessive dishes and desserts he would cook up and reveal on TikTok anytime his fan count rose a million.
• Jason believes everything can be enjoyed in moderation. His diet sticks to healthy whole foods, he doesn’t like to schedule cheat meals or cheat days. If something calls to him, he’ll just eat it.

Mental Health Practices: 

• In 2012, Derulo broke his neck in an accident during tour rehearsals. He said that could have easily ended his whole career but instead he utilized that recovery time to just work his butt off and ended up making his most successful album.
• Derulo was born into his hive and works with his brother and about four or five of his cousins. One is his tour manager, one is his road manager, one is his stylist, one is his assistant, and one is his co-writer. He explains that it is really rewarding getting to work with his family.

Sam Hunt

Fitness:

• He grew up in an active environment and continues to do so. 
• Prior to his singing days, Hunt played football in high school and eventually as quarterback at the University of Alabama when he entered college. 
• He works out at home and prefers getting active with his friends. 
• He shares, “I’d play football if it was easier to run up a game of football, but it’s a whole lot easier to find a basketball game at a YMCA.”
• Sam Hunt competes in fitness races and also teaches fitness classes to help others reach their goals through personal training. 

Nutrition:

• He is on a diet called the carnivore diet. 
• He often checks his cholesterol levels.
• Sam actually uses some special muscle supplements which give his body a boost.
• Sam Hunt’s favorite food is steak so he eats it pretty often to get his protein intake. 

Mental Health Practices: 

• Being a musician was not part of his initial career plans, but it found its way to his life. He states that “picking up a guitar brought a lot of balance into my life.” 
• Sam Hunts explains that he loves to spend time with his family whenever he can because they bring so much peace and happiness to his life. 
• After Hunt was found guilty of his DUI charge back in 2021, he has cut back majorly from drinking .

Nick Jonas

Fitness: 

• His trainer, Gregg Miele, reveals that Jonas does intense circuit-training – from varied pull ups to overhead presses that all tackle different muscle groups- followed by cardio.
• He consults his doctor throughout his health journey. 
• He has been trying Hot Yoga with his wife and cardio as additional training methods.
• His workout routine consists of Monday and Fridays are push days. Tuesdays and Saturdays are pull dyas, Wednesday and Sundays are leg days while Thursdays are dedicated to cardio or just a simple off day. 

Nutrition: 

• In terms of diet, he consumes lean protein and limits carb intake.
• Recently, Jonas increased the number of calories he consumes, concentrating on protein, which entails eating an omelet, vegetables, fruit, cashew cheese, and turkey for breakfast; later he opts for more lean protein and vegetables.
• Breakfast: 1 egg and 3 egg whites with sauteed spinach and mushrooms. In addition, ½ cups of oatmeal and 1 tablespoon of coconut oil. 
• Lunch: A turkey sandwich which includes 4 ounces sliced turkey, 2 slices of bread, spinach, tomato, mustard, and 2 slices of cheese.
• Afternoon snack: 1 ounce of almonds and 1 cup of baby carrots.
• Dinner: 4 punches of buffalo burger, 1 cup of sweet potatoes, and a side salad with 2 tablespoons of vinaigrette.

Mental Health Practices: 

• Despite initial concerns after being diagnosed with type I diabetes at age 13, Jonas does not let his condition dictate his life. 
• Over the past decade, he has redefined his career and health by being an active role model in the community. 
• Jonas recently launched Beyond Type I, a non-profit organization, that informs new diabetics about the disease and guides them through appropriate lifestyle accommodations. 
• When it comes to personal initiatives, he is very aware of his condition and stays in shape to excel at what he enjoys doing -singing and performing.

Adam Levine

Fitness:

• Levine makes time to workout about 6 days a week no matter what. 
• He approaches exercise in a dynamic way by keeping things fresh and engaging. 
• One of his trainers, Harley Pasternak, reveals that Levine gets bored easily so they often change up the circuit training design and make sure it’s doable even when he’s on tour or does not have access to the gym.
• Additionally, he does yoga to complement his strength training.
• Mondays, Levine focuses on Yoga and strength training. 
• On Tuesdays, Adam does Pilates.
• On Wednesdays Adam does a cardio sculpt.
• Strength training is designated to Thursdays.
• Adam then repeats Yoga and strength training on Fridays.  
• Saturday and Sundays are his stretch and rest days. 

Nutrition:

• Adam is a self-proclaimed half vegan.
• He focuses on eating clean and healthy. 
• He avoids dairy and focuses on staying hydrated throughout the day.
• For breakfast, Adam typically eats egg whites with spinach and greek yogurt along with a cup of coffee.
• For lunch, Levine eats salmon with vegetables and sweet potatoes.
• For dinner, he typically enjoys a whole wheat pasta with vegetables, 
• Adam also takes supplements such as superfood shakes and melatonin to help him sleep. 

Mental Health Practices:

• Levine thinks he’s checked into inpatient and outpatient psychiatric facilities “probably 15 times,” and he admitted that his troubles had taken their toll on his family.
• With a group of caring people around him that includes his college professors, mental health professionals, and his family, particularly Hannah, whom he calls his biggest supporter, Levine has a solid support system.
• Adam explains he feels very lucky to have found yoga. The experience with it is so unique and so personal to each and every individual that he has been sort of hesitant to share what it is to him. This time around, though, he thought he’d put it out there to whoever’s listening.

Bruno Mars

Fitness:

• Bruno’s workout mostly consists of dance moves and a dancing routine for an hour or 2 maybe. He loves to dance so much and he really even has shown his love to dance workouts like Zumba for fitness on his many Twitter’s posts.
• Bruno Mars has a love for abs workout, core workout, too, and often posted in his social media account that he likes to do it too. So he too trains for abs in his daily workout routine.
• Mars likes to lift and train his body four to five days a week. 

Nutrition:

• Bruno Mars’ diet plan includes the consumption of protein, carbs, low-fats, good fats, and other essential nutrients.
• To stay healthy and hydrated, he drinks a lot of water when the sun is out.
• For breakfast Bruno eats either oatmeal with toast or an egg omelet along with bacon and juice.
• Lunch consists of a chicken breast, rice and vegetables.
• Dinner is typically beef steak, salad, vegetables and rice.’
• Snacks consist of almonds, juice and fruits. 

Mental Health Practices:

• Maintaining a balanced diet, getting enough sleep, and avoiding excessive use of substances like alcohol or drugs has contributed to Mars mental well-being.
• Practices like mindfulness and meditation helped Bruno manage stress and promote overall well-being.
• Many people, including Bruno Mars, find benefit in talking to mental health professionals to address and manage their emotions, stress, and other challenges.
• Engaging in creative activities, whether it’s through music is very therapeutic for Bruno Mars

Shawn Mendes

Fitness:

• Mendes focuses most of his workouts on cardio.
• He’s been incorporating cardio into his routine with interval training for either the treadmill, biking, or water rowing. He keeps his pace from 50% to 75%, and he never goes below 50% even when he is tired.
• Mendes goes to the gym in the morning five times a week.
• On Mondays, he focuses on legs and cardio.
• Tuesdays are dedicated to chest and cardio.
• Wednesdays are for back and cardio.
• Thursdays he does shoulders and cardio.
• Fridays are focused on arms and cardio. 

Nutrition:

• Since Mendes is very active, he gets away with eating carbs such as cereal and chocolate chip cookies.
• Mendes enjoys balanced meals such as eggs, chicken, fish, and vegetables.
• His snacks often include fruits and nuts. 
• Mendes typically drinks at least a gallon of water every day. 
• For breakfast he enjoys an omelet, oatmeal and juice.
• For lunch he eats steak, potatoes, and an avocado.
• For dinner, he eats almonds, fish and quinoa.
• Mendes also takes supplements such as multivitamin, liquid minerals, and protein shakes. 

Mental Health Practices: 

• When things become “overwhelming” for Mendes, he shared that he takes the time to recuperate and go into nature, two things that alter his life when he’s having horrible anxiety.
• Mendes retracted himself from his Wonder tour last summer, only one week in, to take care of his mental health.
• Mendes has been in ample therapy, utilized others as his support and set personal limits.

Harry Styles

Fitness:

• Cardiovascular exercises and strength training make up a large part of Harry’s workouts to give him energy and stamina for his many concerts.
• Harry executes two such workouts per session such as a lower-body and upper-body workout breakdown. The routine usually remains two workouts, but it’s changed periodically so Harry doesn’t know what’s coming and his body doesn’t become complacent and challenged.
• To work out his upper-body, he does sets of three for 10 to 15 repetitions, resting 30 seconds between sets. He does different exercises each workout. For example, he does two chest exercises, a back exercise, and two bicep exercises one day and works out with free weights and machines on a different day.
• His lower-body fitness routine consists of three sets, 10-15 reps, and 30 second rests, chosen from exercises such as:  lat pulldown, one-Arm dumbbell rows, cable rows, and bent over row.
• Harry exercises five to six days a week most of the time.
• While he loves hitting the gym for indoor workouts, he’s explained that it’s important for him to also get outdoors and take advantage of nature, to support his healthy lifestyle. 
• Harry has always been an active promoter of meditation and yoga as a form of relieving stress and adding calm to your life.

Nutrition:

• Styles has taken on a vegetarian diet and once in a while, goes as far as six-day liquid cleanses.
• It seems his diet has been a focus for years, and he likes to experiment and see what works.
• He reported drinking black coffee with coconut oil and butter in it. The drink was high in fat, so he wasn’t hungry.

Mental Health Practices: 

• Harry Styles prioritizes mental health and well-being through daily meditation, therapy, and mindfulness techniques.
• Self-care is critical for him both physically and mentally, particularly while on tour, and he takes this very seriously. This includes getting sufficient sleep and also getting IV injections of nutrients
• For overall well-being, he includes into his daily routine exercise, relaxation, and a primarily plant-based diet.

Justin Timberlake

Fitness: 

• In a 2011 Playboy interview, Timberlake shares that if given the choice, he’d choose to be more toned than muscular. A review of his physique over the years demonstrates that he is a testament of this preference. 
• He stays active by hitting the gym and dancing, which is his long-time passion since his early singing days. 
• Going outdoors to snowboard and/or play basketball are only some of the few things he enjoys doing. 
• As the husband of Jessica Biel, who we ranked as one of America’s fittest actresses, they are usually photographed spending time exercising together. They utilize the outdoors by going on jogs and bringing their dogs along on hikes. 
• While he doesn’t workout every single day, Timberlake aims to complete 5 exercise days throughout the week.

Nutrition: 

• He diets accordingly, but never to the extreme. 
• One of the things he’s omitted from his diet is high-carb beer, which provides unnecessary calories. 
• On being successful in terms of health and career, Timberlake says, “I’ve done well, but the reason is pretty simple: I’ve worked my a** off. Anything I’ve done well has taken many, many hours of preparation.” His dedication and perseverance have certainly paid off.

Mental Health Practices:

• Fortunately, despite facing challenges with his OCD and ADD, Timberlake claims that he nonetheless loves performing for his fans. So while he must deal with it, he does not let it prevent him from living.
• Timberlake has used his platform to spread awareness of OCD and ADD disorders to spread light on the situation and showcasing the strength of the human spirit.
• Music and laughter have always helped Justin cope with his disabilities.
• His family has always supported and encouraged Justin throughout his life which has helped him throughout his mental health journey.

Usher 

Fitness:

• He stretches for 10 minutes before and after every workout 
• Usher enjoys endurance cardio such as biking and swimming. 
• He uses a combination of Pilates, yoga, and massage to prepare his body for his dance moves.
• For speed and agility, he practices boxing and break dancing; for strength and endurance, he lifts weights and goes running.
• He developed a pattern in which he alternated between running, swimming, and cycling, the treasured “three per day,” and included a fourth portion, sparring with boxers such as Leonard at the boxing club.

Nutrition:

• Usher maintains his diet by having 5-6 portioned meals per day and indulging in moderation. 
• The five to six small meals Usher used to eat a day often included fish, blueberries and pistachios.
• Usher banished carbs by adopting Dr. Gundry’s “Matrix” diet, which demands a very careful and specific eating routine.
• Usher hired Chef Shay to prepare and cook his meals throughout the day.

Mental Health Practices: 

• ​​Usher elevates his devotion to mental health by bookending his weeks with his therapist, and maintaining a daily meditation practice.
• Consistently repeating affirmations in front of a mirror boots Usher’s confidence before he takes the stage. Repeating affirmations to yourself in front of a mirror is a simple way to ward off imposter syndrome, says Dora Kamau, a mindfulness and meditation teacher at Headspace. The practice involves “looking at the evidence, looking at the impact” you’ve made, and telling yourself that you’re in the position you’re in for a reason.
• Usher makes exercising a priority and eats a healthy diet and puts in his time with his partner of four years and his four children as motivation.

The Fit Men Movement Podcast

The Fit Men Movement Podcast is a great resource for men who are looking to improve their health and fitness. Hosted by Kevin Torres and Luis Diaz, this podcast covers a range of topics related to men’s health, including nutrition, exercise, and personal development. Kevin and Luis are both experienced fitness professionals and bring a wealth of knowledge and expertise to each episode. They provide practical tips and advice for men looking to live a healthier and more fulfilling life, making this podcast a must-listen for anyone looking to improve their overall well-being.

The Model Health Show

The Model Health Show is a popular podcast hosted by Shawn Stevenson, a bestselling author and health expert. The show covers a wide range of topics related to health and wellness, including nutrition, fitness, sleep, stress management, and more. Shawn shares insights from his own experience and interviews with top experts in the field to provide practical and actionable advice for listeners. The show is known for its engaging and informative content, as well as its focus on evidence-based research and strategies for improving overall health and well-being.

The Art of Manliness

The Art of Manliness podcast is a popular show that aims to help men become better versions of themselves. Hosted by Brett McKay, the podcast covers a wide range of topics, including health and wellness, fitness, personal development, and relationships. The show’s focus on masculinity makes it a valuable resource for men who are looking to improve their physical and mental health, as well as their overall well-being. With expert guests and engaging discussions, The Art of Manliness offers actionable tips and advice that can help men lead more fulfilling and healthy lives.

The Tim Ferriss Show

The Tim Ferriss Show is a popular podcast hosted by Tim Ferriss, an entrepreneur, author, and investor. The show features interviews with successful individuals from various fields, including health and wellness experts. In each episode, Ferriss delves deep into the guest’s personal and professional life, exploring their habits, routines, and strategies for success. The podcast covers a range of topics related to health and wellness, including nutrition, fitness, and mental health. Ferriss also shares his own personal experiences and insights, making the show a valuable resource for men looking to improve their health and overall wellbeing.

The Joe Rogan Experience

The Joe Rogan Experience is one of the most popular podcasts in the world, with millions of listeners tuning in to hear Joe Rogan’s conversations with guests from a variety of industries. While the show covers many topics, it often delves into health and wellness, fitness, and nutrition. Joe Rogan is known for his commitment to personal fitness and often discusses his own workout routines, as well as interviewing guests who are experts in these areas. Whether you’re looking for tips on how to improve your own fitness, or just want to hear interesting conversations on health-related topics, The Joe Rogan Experience is a must-listen podcast for men interested in wellness.

The Fit Dad Nation Podcast 

The Fit Dad Nation Podcast, hosted by Steve Roy, is an excellent resource for fathers who want to prioritize their health and fitness. Roy covers a range of topics, from nutrition and exercise to mindset and motivation, providing practical tips and advice for busy dads. The podcast also features interviews with experts in the field of health and wellness, as well as inspiring stories from other dads who have successfully transformed their health and fitness. If you’re a dad who wants to lead by example and live a healthy, active lifestyle, the Fit Dad Nation Podcast is a must-listen.

Mind Pump: Raw Fitness Truth

Mind Pump: Raw Fitness Truth is a popular podcast hosted by Sal Di Stefano, Adam Schafer, and Justin Andrews, who are all experienced personal trainers and fitness experts. The podcast covers a wide range of topics related to fitness, nutrition, and wellness, including strength training, fat loss, muscle building, and more. The hosts are known for their no-nonsense approach and evidence-based advice, making this podcast a valuable resource for men looking to improve their health and fitness. The podcast also features interviews with other experts in the fitness industry, providing listeners with a diverse range of perspectives and insights.

The Men’s Health Podcast

The Men’s Health Podcast is a go-to resource for men seeking guidance on all aspects of health and wellness. With hosts that include Men’s Health editors and experts, the podcast covers a broad range of topics such as fitness, nutrition, mental health, and relationships. The show features interviews with top athletes, celebrities, and experts in their respective fields, providing listeners with valuable insights and actionable advice. Whether you are looking to build muscle, lose weight, or improve your overall well-being, The Men’s Health Podcast has something to offer.

The Strong Coach Podcast

The Strong Coach Podcast, hosted by Mike Bledsoe, is a great resource for fitness professionals looking to build successful coaching businesses while prioritizing their own health and wellness. Bledsoe is a former gym owner and coach who now helps other coaches build their businesses through his coaching program, The Strong Coach. The podcast covers a range of topics related to coaching, including mindset, business strategy, and personal development, as well as health and wellness topics such as nutrition and fitness. Listeners can learn from Bledsoe’s experience and insights as well as his interviews with other successful coaches and entrepreneurs.

The Good Dad Project

The Good Dad Project is a podcast that aims to help fathers become the best version of themselves, both for themselves and their families. Hosted by Larry Hagner, this podcast covers a variety of topics related to fatherhood, including health and wellness. Hagner interviews a range of experts, authors, and influencers to provide practical tips and strategies for fathers looking to improve their physical and mental health. The podcast also covers other aspects of fatherhood, such as building strong relationships with children and partners and developing a positive mindset.

Take care of your scalp: Scalp care is essential for healthy hair. According to a clinical study published in the Journal of the American Academy of Dermatology, proper scalp care can reduce hair loss and promote hair growth. The scalp needs extra attention to stay healthy and nourish your hair follicles. Avoid harsh shampoos and chemical treatments that strip your scalp’s natural oils.

Opt for gentle, sulfate-free shampoos and conditioners made for sensitive scalps. A 2018 study found that men and women who used mild shampoos at room temperature and avoided rubber shower caps experienced significantly less hair shedding and hair loss symptoms over 3 months compared to a control group.

Massage your scalp regularly while washing or brushing your hair to stimulate blood circulation. This can bring more nutrients to your hair follicles and trigger hair growth. A 2017 study showed that women who underwent daily scalp massage for 4 months experienced a noticeably thicker and fuller mane of hair with new hair growth visible at the front hairline.

Use a wide-toothed comb instead of a brush to avoid damaging strands and scalp tissue. Avoid tight hairstyles like ponytails and buns that can pull at hair roots. Consider using clip-in hair extensions instead to reduce scalp tension. With proper care and maintenance, your scalp can remain in an optimal condition to nurture your natural hair.

Use a hair growth treatment: Research shows hair growth products like minoxidil and finasteride can be effective solutions for balding. In one 5-year clinical study of finasteride, 65% of men experienced an increase in scalp hair growth or stabilization of hair loss. Another 12-month study of minoxidil found it significantly increased hair density and thickness in men with androgenetic alopecia (male pattern hair loss).

These clinical trials demonstrate that with consistent use, hair growth treatments can:

• Slow down or halt ongoing hair loss
• Promote regrowth of existing hair follicles
• Thicken remaining hair strands

Eat a healthy diet: Your hair relies on a steady supply of vitamins and minerals to grow and thrive. A study published in the British Journal of Nutrition found that nutrients like:

• Vitamin A – supports hair follicle function

• B vitamins – regulate hair growth cycles

• Vitamin C – aids collagen production for hair strength

• Zinc and Selenium – reduce hair loss

• Protein – builds amino acids that hair is composed of

Focus your meals around foods rich in these nutrients:

• Leafy greens like kale, spinach and Swiss chard – high in vitamins A, C and K

• Nuts like almonds and walnuts – packed with vitamin E, zinc and protein

• Fatty fish like salmon and sardines – full of B vitamins and omega-3s

Rather than crash diets or junk food, aim for a balanced plate with:

• Plenty of fruits and vegetables
• Lean protein at each meal
• Healthy fats like olive oil and avocado
• Whole grains

The right nutrients delivered through a varied, wholesome diet can give your hair the building blocks it needs to grow stronger, longer and with more body and volume. Start adding more nutrient-dense meals into your weekly routine to feed your hair and help stop balding in its tracks.

Avoid tight hairstyles: Protect against traction alopecia with looser hairstyles.

Tight hairstyles like braids, buns and ponytails may cause traction alopecia, a form of hair loss. A study published in the International Journal of Trichology found that constant pulling from tight hairstyles can:

• Restrict blood flow to hair follicles, reducing nutrients they need to grow

• Damage hair follicles through excessive traction over time

• Lead to inflammation and scarring of hair follicles, making regrowth difficult

The study found that traction alopecia most commonly affects:

• People who frequently wear cornrows, braids or dreadlocs

• Athletes who wear tight ponytails or buns

• People with pre-existing conditions like lupus that make hair more prone to damage

To prevent traction alopecia:

• Go periods without styling your hair to “rest” follicles

• Avoid styles that require heavy back-combing or tight buns

• Use hair accessories made of soft fabrics that won’t pull on hair

• Be extra gentle when detangling and brushing your hair

Looser hairstyles are worth adopting to avoid the permanent hair loss that traction alopecia can cause. With simple changes to your styling routine, you could protect your hair and scalp health for years to come.

Reduce stress: Stressed out about balding? Relieve stress for healthier hair. Excessive stress is scientifically proven to play a role in hair loss. A study at Yale University found that stress activates hormones like cortisol that can:

• Inhibit hair growth by slowing the hair cycle

• Damage hair follicles

• Increase your risk of telogen effluvium, a form of temporary hair shedding

The researchers recommend these techniques for reducing stress:

• Exercise – as little as 10 minutes of walking or yoga can lower cortisol

• Meditation – practicing mindfulness for 20 minutes daily over months showed decreased stress hormone levels in a study

• Talk therapy – speaking with a therapist or friend can alleviate feelings of anxiety and worry

• Adequate sleep – aim for 7-9 hours per night to give your body and hair time to recover

Even simple lifestyle changes like:

• Limiting caffeine

• Avoiding excessive alcohol
• Practicing deep breathing exercises

Can make a difference in lowering your stress levels and hormones that cause hair loss. The next time you notice stress taking a toll on your body or mood, try one of these de-stressing techniques. With consistent practice to manage stress day-to-day, you may find that over time your hair shows less stress and more health.

Quit smoking: Quit smoking for healthier hair. Multiple studies show that smoking restricts blood flow to hair follicles, depriving them of nutrients needed for growth.

A study published in Plastic and Reconstructive Surgery found that smoking:

• Constricts blood vessels in the scalp, reducing oxygen supply to hair follicles by up to 40%

• Increases levels of DHT, a hormone linked to hair loss

• Damages DNA in hair follicle cells, inhibiting hair cycle processes

Within a few weeks to months of quitting smoking:

• Blood flow to the scalp improves

• DHT levels begin to decrease

• Hair follicles repair DNA damage

Giving your hair follicles the nutrients and hormones they need to grow healthy hair again.

By quitting smoking you’ll also:

• Lower your risk of heart disease and cancer
• Improve lung function
• Increase life expectancy
• Gain more energy

The health benefits – for you and your hair – are too significant to ignore. If you’re a smoker concerned about hair loss, consider making quitting your next health goal. Scientists agree – kicking the habit could be exactly what your scalp and hair follicles need most to return to growth.

Get enough sleep: Prioritize sleep for healthy hair growth. Inadequate sleep deregulates hormones that control your hair’s growth cycle, which can lead to shedding and hair loss.

A study published in SLEEP found that sleeping less than 7 hours per night:

• Increases cortisol levels, a stress hormone that inhibits hair growth and causes telogen effluvium

• Reduces growth hormone secretions needed for hair follicle cell regeneration

• Disrupts the body’s circadian rhythm, which controls the hair growth cycle

The researchers recommend aiming for 7-9 hours of sleep per night to:

• Keep cortisol levels in check
• Optimize growth hormone production
• Regulate your circadian rhythm for healthy hair cycling

Beyond the benefits for your hair, getting enough sleep also:

• Improves concentration and cognitive function
• Strengthens your immune system
• Regulates metabolism
• Boosts mood

The next time late-night TV or your phone tempts you to cut sleep short, think of the damage you could be causing your hair. Make getting enough nightly shut-eye a non-negotiable part of your hair care routine. Consistent, high-quality sleep may be the easiest – and most effective – change you can make to support healthy hair growth. Read more about the health benefits of sleep. 

Protect your hair from the sun: Shield your scalp from UV damage for healthier hair. Too much exposure to the sun’s UV rays can damage your hair and scalp over time, contributing to hair thinning and loss. A 2018 study published in the Journal of Cosmetic Dermatology found that UV radiation:

• Penetrates the scalp, damaging DNA in hair follicle cells

• Impairs blood flow to follicles, reducing nutrients needed for growth

• Causes inflammation that inhibits hair cycling and promotes premature follicles entering telogen phase

The study recommends the following to protect your scalp from UV damage:

• Apply a sunscreen labeled “UV protectant for hair and scalp” with SPF 30 or higher before going outdoors

• Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays

• Wear a hat with a wide brim to shade your scalp

• Seek shade when UV rays are most intense between 10 am – 2 pm

While it’s important to get Vitamin D from modest sun exposure, too much UV radiation from the sun can gradually contribute to hair thinning and loss over time.

Making simple adjustments to your outdoor routine – like wearing a hat, applying scalp sunscreen and seeking shade – can help safeguard your hair and scalp health for years to come.

Avoid harsh hair treatments: Go gentle on hair treatments to promote health. Hair products with strong chemicals can cause hair damage that leads to hair thinning and loss over time.

A study published in Endocrine Reviews found that harsh hair treatments like:

• Perms and relaxers – contain chemicals that raise hair’s pH, swelling the hair shaft and making it more prone to breakage

• Hair dyes – the ammonia in dyes can damage hair cuticle layers and disrupt disulfide bonds that give hair strength

• Heat styling tools – using hot tools frequently leads to serious thermal damage and split ends

The researchers recommend:

• Limiting chemical treatments to no more than once every 3-6 months

• Rinsing hair thoroughly after treatments to remove residual chemicals

• Using heat protectant sprays and limiting heat styling

• Choosing mild, sulfate-free shampoos and conditioners to soothe scalp and hair

Over time, prioritizing gentle hair care may:

• Lessen hair breakage
• Promote hair elasticity
• Reduce inflammation that contributes to hair loss

The next time you’re tempted by a drastic hair change or treatment, consider more natural options to pamper your locks instead. Preventing hair damage through gentle cleansing and styling techniques could provide the care your hair needs most to stay strong and grow.

Consider looking into hair transplant therapy: Consider hair restoration surgery to significantly improve hair loss. For people with advanced hair loss or thin spots, hair transplants are a proven solution that can restore a natural-looking full head of hair. A 10-year follow-up study published in the Journal of Plastic Surgery and Hand Surgery found that:

• Hair transplants using follicular unit extraction (FUE) achieved growth rates of 95% at 10 years post-surgery

• Patient satisfaction remained extremely high, with 97% saying they would recommend the procedure

• Successfully transplanted hairs continued to grow and behave like naturally occuring hair

Advances in techniques like FUE mean:

• Speedier recovery times

• Less visible scarring at the donor and recipient sites

• Minimal discomfort

• Long-lasting and natural-looking results

While hair transplant surgery requires an initial investment, the benefits can be life-changing:

• Significantly improved self-esteem and confidence

• Relief from emotional distress caused by hair loss

• The opportunity to wear your hair however you like again

If you’ve tried topical solutions, medications and lifestyle changes with no success, discuss hair restoration surgery with a reputable physician trained in the latest techniques. Permanent results in the form of a full head of natural-looking hair could be just one procedure away.

Balding and hair loss can be a challenging experience for men, but there are ways to slow down or prevent it. By taking care of your scalp, eating a healthy diet, reducing stress, and avoiding harsh treatments, you can promote healthy hair growth. If you’re experiencing severe hair loss, a hair transplant may be an option to consider. Remember to consult with your doctor before trying any new hair loss treatments. Read more about tips for preventing hair loss. 

But wait, what if I told you that seaweed is actually a type of algae?

Sea moss is a type of seaweed, specifically known as Irish moss or red algae. Sea moss is commonly yielded to extract carrageenan which is a frequent ingredient used in baking. The main purpose of sea moss in cooking is as a thickening agent, examples include thickening soup and stew and milk products like ice cream. However, sea moss can also be found raw in the form of pills, gels, gummies, and powders and provide a plethora of health benefits. Different cultures have been eating raw sea moss for years now but the sudden popularity behind it can be credited to celebrities and health communities advertising it on different social media platforms. Check out the crazy good health benefits below!

Healthy Clear Skin:

One of the most popular benefits of sea moss is its effect on the skin. Sea moss is rich in vitamins A, B, C, D, E, and K which are all crucial components of an effective skincare regimen. Skincare professionals have discovered throughout time that sea moss reduces skin irritation, hydrates skin and encourages a natural glow, heals damaged skin, and can prevent breakouts. In addition, due to its high sulfur content, sea moss has antibacterial qualities that support healthy skin microbiota. The secret to controlling your acne may be sea moss, especially if you reside in a large city, an area with a lot of pollutants, or if your skin is particularly prone to breakouts.

Serves as a Cleanse or Detox

Because sea moss is a natural diuretic, it aids in eliminating excess water from the body, which lessens the amount of toxins present. This can also assist in clearing dangerous bacteria from the kidneys and urinary system which can prevent various urinary tract infections. Due to the flavonoid and chlorophyll content of sea moss, it is also said to help in blood purification or cleansing. Lastly, the antioxidants found in sea moss can assist the body fight off harmful radicals that can lead to cellular damage.

Promotes Weight Loss:

Sea moss has a lot to offer.

It’s packed with fiber, which helps you feel fuller faster and eat less. It also contains alginate, a substance that helps block your body from absorbing fat cells. And it’s even been shown to help with weight loss by reducing your appetite!

Promotes Good Gut Health:

The ocean is full of surprises, and sea moss is one of them.

Sea moss contains alginate, which helps improve gut health by adhering to toxins and harmful bacteria in the gut and preventing them from being absorbed by your body. It also aids in promoting good gut flora, which prevents constipation.

Sea moss is a strong source of fiber, which helps restore your good bacteria! Balancing out the bacteria in your stomach is a crucial part of your wellness because gut health is linked to overall health.

Rids the Body of Excess Mucus

Sea moss is a classified demulcent which refers to a substance that relieves irritation or inflammation. Demulcent is often talked about in reference to soothing the mucus membrane. Omega 3, chlorophyll, and potassium chloride are components of sea moss that are known to help dissolve mucus. They can relieve bronchial discomfort by working as natural decongestants. Maintaining a healthy quantity of mucus in your body will keep your immune system secure and functioning at its best.

Boosts Immune System:

Vitamins A, C, and E, which are known to strengthen immunity, are abundant in sea moss. In addition sea moss is also rich in iron and antioxidants which positively contributes to good immune health. Furthermore sea moss also has anti-inflammatory aspects that can help lower the risk of infection.

Promotes Heart Health

Sea moss contains a variety of minerals like magnesium and potassium that play a key role in controlling blood pressure and maintaining a healthy heart. As mentioned before, sea moss is rich in fiber which is great in managing blood sugar, lowering cholesterol levels, and overall reducing the chance of developing heart disease. Sea moss may also help prevent diabetes.

Increases Energy

The vitamins and minerals found in sea moss mentioned are also great for boosting energy. Sea moss also has anti-inflammatory components that help lessen the likelihood of fatigue or weariness. It’s possible that low iron levels are the cause of your constant exhaustion or low energy because iron aids in the production of red blood cells, which are responsible for carrying oxygen from the lungs to your cells. Iron, which is found in sea moss, is a fantastic way to support your energy levels and prevent lethargy. 

Great Source of Iodine

Since human bodies do not naturally produce iodine, which keeps the thyroid gland operating properly, you have to get your intake via diet. Luckily sea moss is abundant in iodine! Iodine is also necessary for fertility and brain development. However, iodine is an example of a beneficial thing that can become harmful if there is too much of it so it is important to regulate your intake. 

Build Muscle and Workout Recovery

When people exercise, muscles develop little microtears. Amino acids can assist with muscle healing. Taurine, an amino acid that aids in muscle growth, is abundant in sea moss. Additionally, sea moss is also a good source of protein, which is necessary for muscle development and repair. Lastly, sea moss has anti-inflammatory components that may help lessen the chances of muscular discomfort or aching and speed up recovery following exercise.

Avoid sharing utensils and drinks

One important way to prevent the spread of mononucleosis, commonly known as mono, is to avoid sharing utensils and drinks with others. Mono is primarily transmitted through saliva, so sharing items that come into contact with saliva can increase the risk of infection. By refraining from sharing eating utensils, cups, or bottles, you can significantly reduce the chances of transferring the virus from an infected person to others. It is especially important to practice this preventive measure in close-contact situations or when someone is known to have mono. By taking this simple step, you can contribute to the prevention of mono and help protect yourself and others from this viral infection.

Practice good hand hygiene

Practicing good hand hygiene is an essential measure in preventing the spread of mono. Regularly washing your hands with soap and water, particularly before eating or touching your face, helps remove any potential viruses from your hands. If soap and water are not readily available, using hand sanitizer with at least 60% alcohol content can be an effective alternative. By diligently practicing good hand hygiene, you can reduce the risk of coming into contact with the virus and prevent its transmission to others. Remember, clean hands are a simple yet powerful way to protect yourself and maintain good overall hygiene.

Cover your mouth and nose

Covering your mouth and nose when coughing or sneezing is crucial in preventing the spread of mono. By using a tissue or your elbow to cover your mouth and nose, you can help contain the droplets that may carry the virus and minimize its transmission to others. This simple yet effective measure significantly reduces the risk of spreading mono through respiratory droplets. Remember to dispose of used tissues properly and wash your hands afterward to maintain good hygiene. By adopting this practice, you contribute to creating a healthier environment and protecting yourself and those around you from contracting mono.

Avoid close contact with infected individuals

To prevent the transmission of mono, it is crucial to avoid close contact with infected individuals. Since mono is primarily spread through saliva, refraining from activities that involve direct saliva exchange, such as kissing or sharing personal items like utensils, cups, or lip balm, can greatly reduce the risk of contracting the virus. It’s important to be aware that individuals with mono remain contagious for a certain period, even after symptoms start to improve. By maintaining a safe distance and minimizing close contact, you can protect yourself and reduce the likelihood of mono spreading among friends, family, or within your community.

Maintain a strong immune system

Maintaining a strong immune system is essential in preventing mono and other viral infections. Adequate sleep, typically 7-8 hours per night, supports immune function and helps the body fight off infections. A balanced diet, abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides essential nutrients that support immune health. Regular exercise boosts the immune system by increasing circulation and promoting the production of immune cells. Additionally, managing stress effectively through relaxation techniques, exercise, or engaging in activities that bring joy and relaxation can also strengthen the immune system. By prioritizing these lifestyle factors, you can enhance your body’s natural defense mechanisms and reduce the risk of contracting mono.

Boost your vitamin C intake

Boosting your vitamin C intake is a key strategy in preventing mono and bolstering your immune system. Vitamin C is a powerful antioxidant that helps protect cells from damage and supports immune function. Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C. Berries, such as strawberries, blueberries, and raspberries, are also packed with this immune-boosting vitamin. Additionally, include foods like bell peppers, which contain high levels of vitamin C, and leafy greens like spinach and kale in your diet. These nutritious foods not only provide a rich source of vitamin C but also offer a variety of other vitamins, minerals, and antioxidants that contribute to overall health. By incorporating these vitamin C-rich foods into your daily meals, you can strengthen your immune system and reduce the risk of mono.

Practice safe sex

Practicing safe sex is an essential measure to prevent the transmission of mono, which can be spread through sexual contact. Using condoms consistently and correctly can provide a barrier against the virus and reduce the risk of infection. It is crucial to have open and honest communication with your partner about sexual health and any potential risks. Discussing your sexual history, getting tested for sexually transmitted infections (STIs), and sharing the results can help ensure a safe and healthy sexual relationship. By prioritizing safe sex practices, you can minimize the risk of contracting mono and other sexually transmitted infections while promoting overall sexual well-being. Remember, prevention is always better than cure when it comes to maintaining your health.

Avoid sharing personal items

To prevent the transmission of mono, it is crucial to avoid sharing personal items that can harbor the virus. Items such as toothbrushes, razors, or towels can potentially carry infectious particles and contribute to the spread of the virus from one person to another. It’s important to remember that mono can be present in saliva and other bodily fluids, which can contaminate these personal items. By refraining from sharing these items with others, you can significantly reduce the risk of transmitting the virus and protect both yourself and those around you. It is always best to use and maintain your own personal hygiene items to ensure a hygienic and healthy environment for everyone.

Stay hydrated

Staying hydrated is an essential aspect of maintaining good health and preventing various illnesses, including mono. Adequate hydration helps support the body’s immune system, which plays a crucial role in defending against viral infections. By drinking plenty of fluids, such as water, herbal tea, or clear soups, you can keep your body properly hydrated. Hydration promotes the production of saliva, which contains enzymes that help combat harmful bacteria and viruses in the mouth. Additionally, staying hydrated ensures the optimal functioning of bodily systems, including the lymphatic system, which is responsible for filtering out toxins and waste products. By prioritizing hydration, you can support your body’s natural defense mechanisms and reduce the risk of contracting mono or other infections. Remember to listen to your body’s thirst signals and drink fluids regularly throughout the day.

Stay informed and educated

Staying informed and educated about mono is a key step in preventing its transmission. Stay updated on the latest information provided by reputable health organizations and professionals. This includes understanding the symptoms, modes of transmission, and prevention strategies associated with mono. By being aware of the risks and how the virus spreads, you can take proactive measures to protect yourself and others. Stay informed about any outbreaks or increased cases in your community or surrounding areas. Additionally, educate yourself about the importance of vaccination, especially if you are at higher risk or in close contact with individuals who have mono. By staying informed and educated, you can make well-informed decisions and actively participate in preventing the spread of mono.

Protecting Cardiovascular Health

Oral bacteria from gum disease can enter the bloodstream, contributing to inflammation and the buildup of fatty deposits in blood vessels, which may lead to atherosclerosis (hardening of the arteries). According to Harvard Health, this increases the risk of heart attacks, strokes, and high blood pressure. By managing dental health, you support a healthy heart and lower the chances of cardiovascular diseases, which are the leading cause of death globally.

Managing Blood Sugar Levels and Diabetes

There’s a strong two-way link between diabetes and gum disease. Infections in the gums can raise blood sugar levels, complicating diabetes management. Conversely, diabetes can make gum disease more likely and severe. By keeping the gums healthy, individuals with diabetes may experience improved blood sugar control and a reduced risk of diabetes-related complications.

Reducing Respiratory Infections

When bacteria from gum infections are inhaled, they can affect lung health, leading to respiratory diseases such as pneumonia, bronchitis, and COPD. This risk is particularly significant for older adults, those with chronic respiratory conditions, and people with compromised immune systems. Regular dental hygiene can decrease the chances of oral bacteria traveling to the lungs, contributing to a healthier respiratory system.

Supporting Kidney Health

There is a link between chronic gum inflammation and kidney disease. Inflammatory responses triggered by gum disease can strain the kidneys and potentially worsen chronic kidney conditions. By reducing inflammation through proper dental care, people can lower the risk of overworking the kidneys, helping to preserve kidney function over time, according to the National Kidney Foundation.

Promoting Brain Health and Reducing Cognitive Decline

Research published by the National Library of Medicine shows a potential link between gum disease and cognitive disorders like Alzheimer’s. Inflammatory responses and bacteria from gum disease may reach the brain, leading to chronic inflammation that contributes to neurodegenerative diseases. Prioritizing oral health can reduce the risk of bacteria and inflammation affecting cognitive function, potentially playing a role in preserving memory and brain health with age.

Improving Pregnancy Outcomes

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes.

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing the risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes1. A study published in Frontiers in Oral Health highlights that treating gingivitis during pregnancy can reduce the risk of preterm birth by approximately 50% and improve birth weights. Additionally, the American Dental Association emphasizes the importance of oral health care during pregnancy to prevent adverse outcomes.

Strengthening Immune System Resilience

When the mouth harbors large amounts of harmful bacteria, it places continuous demand on the immune system, triggering chronic low-grade inflammation. This can lead to immune system fatigue, reducing its ability to fight infections effectively and increasing vulnerability to autoimmune disorders. By keeping the mouth healthy and minimizing inflammation, you’re aiding the immune system to function at its best across the body. Research published in Frontiers in Oral Health highlights that microbial imbalance and sustained inflammation are involved in disease progression, and the adverse interaction triggered by a host immune response to microorganisms can lead to both oral and systemic diseases.

Balancing Gut Health and Reducing Digestive Issues

Your digestive system starts in your mouth, and poor oral health can lead to an imbalance in the body’s bacterial environment. Chronic gum disease and bacterial buildup in the mouth can impact gut health, leading to issues such as acid reflux, intestinal infections, and even inflammatory bowel disease (IBD). By reducing harmful bacteria through oral hygiene, you support a healthier, more balanced gut microbiome.

Alleviating Chronic Pain and Improving Mental Health

Persistent oral issues, such as gum disease or untreated tooth decay, can lead to chronic pain that significantly impacts mental health and overall quality of life. This discomfort often contributes to heightened stress, anxiety, and even depression. Research has shown that individuals suffering from chronic dental pain are more likely to experience mental health challenges. By addressing oral health problems, it is possible to alleviate pain, reduce stress, and enhance both emotional and psychological well-being.

Furthermore, the interconnectedness of oral health and mental health highlights the importance of a holistic approach to healthcare. Maintaining good oral hygiene practices and seeking timely dental care can prevent these issues and contribute to a better quality of life. Studies have demonstrated that individuals who prioritize their oral health often report improved mood, better sleep, and higher overall life satisfaction.

Lowering Cancer Risks

Certain oral infections and chronic gum disease have been linked to an increased risk of cancers, particularly oral and throat cancers. Tobacco and alcohol use further increase this risk, especially when combined with poor oral hygiene. Research from Harvard’s T.H. Chan School of Public Health found that gum disease was linked to an increased chance of suffering from stomach and esophageal cancer. Maintaining good dental health helps reduce these risks, supporting longevity and overall health.

Your dental health is a crucial factor in achieving optimal overall health. Far from being limited to your teeth and gums, oral hygiene affects the body in numerous ways, from cardiovascular and cognitive health to respiratory and immune system functioning. By understanding these connections and prioritizing dental care, you protect yourself from a range of health issues, both short-term and long-term. Regular brushing, flossing, and dental visits go beyond creating a radiant smile—they foster a healthier, stronger, and more resilient body.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

• Monitoring Blood Glucose Levels: Effectively managing blood glucose levels can significantly reduce the risk of complications associated with diabetes. Self-monitoring of blood glucose is crucial for individuals with Type 2 diabetes, especially for those on insulin therapy. Blood glucose meters are valuable tools that allow patients to track their glucose levels and understand fluctuations, enabling them to respond appropriately with proper medications and dietary adjustments.

Studies have shown that continuous glucose monitoring (CGM) can lead to improved self-management behaviors and better glycemic control. According to research published in the journal MDPI, CGM use has been associated with reductions in HbA1c levels and hypoglycemic events in diabetic patients. The American Diabetes Association (ADA) also emphasizes the importance of blood glucose monitoring in diabetes management, highlighting the accuracy and reliability of modern glucose meters.

• Maintaining a Balanced Diet: Managing a healthy, balanced diet is a critical element in controlling blood sugar levels. Foods with a low Glycemic index (GI) digest more slowly, helping to prevent sudden spikes in glucose levels, which is beneficial for managing both Type 1 and Type 2 diabetes. Low-GI foods are typically rich in fiber, whole grains, and lean proteins such as tofu or chicken. Research has shown that low-GI diets can improve glycemic control and reduce the risk of cardiovascular complications in individuals with diabetes. A systematic review and meta-analysis published in BMJ found that low-GI dietary patterns result in lower postprandial glycemic excursions and improved long-term glycemic control and cardiometabolic risk factors. Another study published in JAMA Internal Medicine highlighted the benefits of incorporating legumes into a low-GI diet, which improved glycemic control and cardiovascular risk factors in Type 2 diabetes patients.

• Regular Physical Activity: Engaging in regular exercise increases insulin sensitivity in the body, allowing cells to use glucose more effectively. During physical activity, the body requires more energy, and sugar is the primary source of fuel2. Improved insulin sensitivity means that the body can better manage blood sugar levels. Activities such as walking, swimming, hiking, and cycling have been shown to reduce blood sugar levels and aid in long-term glucose management.
• Studies consistently demonstrate a strong association between physical activity levels and insulin sensitivity. A study published in MDPI found that regular exercise interventions significantly improve glycemic control, highlighting exercise as a recommended therapeutic strategy for reducing insulin resistance. Another study published in Frontiers in Physiology showed that physical activity improves insulin sensitivity in both normal and insulin-resistant individuals, suggesting that exercise is beneficial for treating diabetes mellitus.

• Proper Medication: Adhering to prescribed medication is crucial for effective diabetes control. Consistent use of medications, such as insulin or oral antidiabetic drugs, makes managing both Type 1 and Type 2 diabetes easier. Lack of adherence significantly increases the risk of hospitalization and other complications.
• Studies have shown that good medication adherence is associated with reduced risk of all-cause mortality and hospitalization in people with Type 2 diabetes. A retrospective study conducted in the USA found that individuals who did not adhere to their oral antidiabetic medications were twice as likely to be hospitalized for diabetes-related issues compared to those who adhered to their treatment. Another study published in Diabetes Care highlighted that adherence to diabetes medications is linked to better glycemic control and fewer hospital visits.

• Weight Management: Effective insulin treatment and glucose control in individuals with Type 2 diabetes are closely linked to weight management. Even a modest weight loss of 5-10% can significantly improve blood sugar levels and reduce the risk of obesity-related complications. The American Diabetes Association (ADA) emphasizes that modest weight loss can improve glycemic control and reduce the need for glucose-lowering medications. A study published in Diabetes Care highlighted that weight loss achieved through lifestyle modifications, such as dietary changes and increased physical activity, can lead to sustained improvements in blood glucose levels and overall health. Another study in the journal JAMA Internal Medicine found that weight loss interventions, including behavioral therapy and pharmacotherapy, can lead to significant reductions in HbA1c levels and improved cardiovascular outcomes.

• Stress Levels: Experiencing chronic stress can negatively impact glucose control, as it leads to elevated blood sugar levels due to stress hormones like cortisol. To maintain control over diabetes, it is highly recommended to practice stress-reducing activities such as meditate and yoga. Research has shown that chronic stress can lead to prolonged high levels of cortisol, which in turn can cause insulin resistance and elevated blood sugar levels. A study published in the journal Diabetes Care found that stress management interventions, including mindfulness-based stress reduction (MBSR) and yoga, can significantly improve glycemic control in individuals with diabetes. These mind-body therapies help reduce stress-related hyperglycemia and promote overall well-being.

• Healthy Sleep: Poor sleep quality is often associated with insulin resistance and elevated blood sugar levels. Lack of sufficient sleep can disrupt the body’s ability to use insulin effectively, leading to higher blood sugar levels2. For better glucose management, individuals should aim for 7-9 hours of uninterrupted sleep each night. Research has shown that sleep deprivation can significantly impact insulin sensitivity. A study published in Diabetes Care found that chronic insufficient sleep impairs insulin sensitivity in women, independent of changes in body weight. Another study in JAMA Internal Medicine highlighted that short sleep duration (less than 6 hours per night) is associated with a higher risk of developing insulin resistance and Type 2 diabetes.

• Alcohol Control: Alcohol consumption is not much recommended for individuals with diabetic conditions. Alcohol has unpredictable effects on blood sugar levels and excessive alcohol consumption could lead to hypoglycemia or dangerously high blood sugars. Studies suggest limiting the drinks to one drink per day for men and two for men.
• Alcohol consumption is generally not recommended for individuals with diabetes due to its unpredictable effects on blood sugar levels. Excessive alcohol intake can lead to hypoglycemia (dangerously low blood sugar) or dangerously high blood sugar levels. The American Diabetes Association (ADA) suggests limiting alcohol consumption to one drink per day for women and up to two drinks per day for men. Studies have shown that alcohol can interfere with blood sugar control and reduce the effectiveness of diabetes medications. A study published in Diabetes Care found that alcohol consumption can cause significant fluctuations in blood glucose levels, especially when consumed on an empty stomach. Additionally, alcohol has a high caloric content, which can contribute to weight gain and increased insulin resistance.

• Quit Smoking: Smoking significantly increases the risk of elevated blood sugar levels by raising nicotine levels in the body. Nicotine alters the way your body uses glucose, making cells less responsive to insulin and leading to higher blood sugar levels. Additionally, smoking increases the risk of other chronic illnesses associated with diabetes, such as cardiovascular disease, kidney disease, and vision loss. Research has shown that smokers are 30-40% more likely to develop Type 2 diabetes compared to non-smokers. For those already diagnosed with diabetes, smoking can exacerbate the condition and make it more challenging to manage blood sugar levels. A study published in Diabetes Care found that people with diabetes who smoke often require larger doses of insulin to control their blood glucose levels.

Hydration: Dehydration causes the rise of blood sugar levels by increasing the concentration of Glucose in the bloodstream. Staying adequately hydrated is a key function to balance the regular blood sugars. This hydration should be preferably water, as diabetic individuals should avoid sugary drinks such as energy drinks or sodas since they can cause a spike in the blood sugar levels.

• Boosts Immunity: Boosting the immune system is one of ginseng’s health benefits. A study involving mice with lung infection concluded: “that a ginseng extract treatment induced a Th1-like immune response (cellular immune response) in the mice with Panax aeruginosa lung infection”.  
• Increased Energy: In today’s society with everyone on the go, individuals tend to sacrifice sleep for more time to do things. Even though there are many remedies for low energy, studies on ginseng suggest “Ginseng is a promising treatment for fatigue. Both American and Asian ginseng may be viable treatments for fatigue in people with chronic illness.” 
• Lowers Blood Glucose: Glucose is an important fuel for our bodies but sometimes too much in the blood is not a good thing. Also having high blood glucose is the main factor for developing/having diabetes. Like many other diseases, there are medications but if individuals wanted to take a natural approach a study was done on the effects of ginseng for diabetes and resulted that “the anti-diabetic effect of ginseng is positive for type 2 diabetic patients but has no significant impact on prediabetes or healthy adults”, which the difference is important to notice for individuals that have other types of diabetes. 

• May Help Reduce Flu Symptoms: Influenza, a.k.a the flu is a viral infection that affects millions of people every year. While getting the flu shot annually can help reduce the chances of getting ill from the flu, ginseng has been show to help shorten the flu if you do catch it. In a study on the Korean red ginseng (KRG) and its effects on influenza-like illness (ILI) the results concluded: “if this study will be successfully performed, the KRG extract may offer beneficial effects in reducing ILI incidence”. 

• Lowers Stress: In our overstimulated society, many individuals are finding themselves perpetually stressed out. Ginseng has been traditionally used as a remedy to fight stress- with one study finding it “provides a potential approach to regaining homeostasis after abnormal physiological changes caused by the stress of everyday life. The efficacy of this preparation has been demonstrated in various experiments conducted using human cells and animal models.” 

• Boosts Brain Health and Function: Cognition is known as the mental action or process of acquiring knowledge and understanding through thoughts, experiences, and the senses. Many different diseases affect this process, one being Alzheimer’s disease. In an attempt to find natural solutions, one study was done with Korean red ginseng (KRP) on cognitive performance in humans. The results “suggest that the decreased latency in ERP is associated with improved cognitive function.” 

• Lowers Blood Pressure: In the United States, blood pressure is often called the silent killer because it may not show symptoms. It can also put people at risk for heart diseases, heart failure, and stroke. Ginsent’s affect on blood pressure has been studied multiple times and it was concluded that “a mixed aqueous extract of salvia miltiorrhiza and P. notoginseng demonstrated anti-hypertensive effects by inhibition of arterial myogenic responses. The collective observations indicate that ginseng normalizes blood pressure and improves blood circulation.” 

• Improves Liver Function: The liver is an important organ of the body, known for metabolizing food, excreting waste, and producing bile. Since ginseng is known to have anti-inflammatory properties, it has been used in studies that test it’s efficacy in treating several diseases, including alcoholic liver disease, non-alcoholic fatty liver disease, and hepatitis. This review illustrates that “Ginseng and its principal components, ginsenosides, have shown a wide array of pharmacological activities including a beneficial role in the regulation of liver functions and the treatment of liver disorders of acute/chronic hepatotoxicity, hepatitis,” and many others.

• May Help with Erectile Dysfunction: This condition is when a male can not get or keep an erection firm enough for sexual intercourse. It is known to be a common issue for males in the U.S. While there are several different pharmaceutical medications to treat this, there are also studies that “provide suggestive evidence for the effectiveness of red ginseng in the treatment of erectile dysfunction.” 
• May Aid in Reducing Tumors: Cancer is a condition that still holds many mysteries to the health/medical community. It can affect any organ or part of the body and its treatment is known to be very taxing. The studies on the use of ginseng in treating tumors are promising, and conclude that “good evidence from in vitro and in vivo animal studies showing enhanced antitumor effect when ginseng is used in combination with some anticancer drugs”. 

Research shows that men are more prone to ignoring symptoms, delaying medical care and forgoing regular check-ups. This can lead to more complicated and costly health issues that could have been prevented.

Yet prioritizing your health now by getting regular check-ups with a healthcare provider is crucial. Even if you feel healthy, screening can uncover potential problems early when they are easiest to treat.

Don’t remain silent about your health. Speak up and take charge. Early detection and treatment tend to yield the best results. The following are ten important health screenings every man should consider:

Skin Cancer Screening

Skin cancer, especially melanoma, is a serious health threat in the United States. It is the most common form of cancer, responsible for over two deaths every hour.

However, if detected early, melanoma has a high 5-year survival rate of over 99%. That’s why it’s important for men to remain vigilant by paying attention to any changes in their skin.

It’s also crucial for men to have a dermatologist regularly evaluate any suspicious moles or lesions. You can even perform simple skin screenings at home with the help of a loved one.

Remember to look out for signs of skin cancer in your family and friends as well. Early detection and treatment are key.

Taking proactive steps like monitoring your skin for abnormalities and seeking medical care when needed can help protect you from the dangers of skin cancer.

The ABCDEs are a useful checklist for spotting melanoma:

A = Asymmetry
B = Border irregularity
C = Color variability
D = Diameter (greater than 6 mm)
E = Evolving or enlarging over time

Prostate Cancer Screening

Prostate cancer is the second most commonly diagnosed cancer in men, with 1 in 8 men expected to be diagnosed during their lifetime.

A blood test known as the prostate-specific antigen (PSA) test can help determine a man’s risk of prostate cancer by measuring PSA levels in the blood. If PSA levels are high, further tests may be needed to look for signs of prostate cancer.

Early detection and treatment are critical to preserving urinary, bowel and sexual functions that are often impacted by advanced prostate cancer.

That’s why it’s so important for men to get screened for prostate cancer before symptoms appear.

Prostate cancer often initially grows slowly, meaning that when caught at an early stage, there is a high chance of successful treatment and improved survival. However, once prostate cancer spreads beyond the prostate gland, treatment becomes more difficult and survival rates decrease.

In summary, getting regular PSA tests and prostate cancer screenings as recommended by your healthcare provider can help detect any abnormalities early – when prostate cancer is most curable and treatable.

Blood Pressure Screening

High blood pressure, also called hypertension, is a common condition among men that can significantly increase the risk of heart disease and stroke – two leading causes of premature death worldwide.

Surprisingly, nearly half of adults with high blood pressure are unaware they have the condition. Additionally, studies show that men have a higher prevalence of hypertension compared to women – by as much as 15% at younger ages. That is why annual blood pressure screenings are critical for men. Having your blood pressure checked takes only a minute but can protect you from unexpected heart disease and stroke for years to come.

Left untreated, high blood pressure can quietly damage your body’s organs over time. But by identifying hypertension early through regular screening, lifestyle changes and medication, if needed, can help lower your blood pressure and reduce health risks.In short, protect your heart health by making an appointment with your doctor today to get an official reading of your blood pressure. Take action now – it could save your life.

Cholesterol Screening

High cholesterol is another risk factor for heart disease, which is the leading cause of death among men. There are usually no warning signs for high cholesterol until it is too late. Men should have their cholesterol levels checked at least once every five years, starting from the age of 35. A simple blood test can help catch the risks of heart attacks and strokes.

High cholesterol is a major modifiable risk factor for heart disease, the leading cause of death among men.Unfortunately, high cholesterol levels often do not produce any noticeable symptoms until damage to blood vessels has already occurred. That is why regular cholesterol screenings are important for men.

The U.S. Preventive Services Task Force recommends that men ages 35 and older have their cholesterol levels checked every 5 years. A simple blood test can detect unhealthy cholesterol levels, signaling increased risks for heart attack and stroke. Early detection and treatment of high cholesterol can help prevent or delay coronary heart disease, which damages heart muscle due to blocked heart arteries. Treatment often involves lifestyle changes like a healthier diet, increased physical activity, and cholesterol-lowering medications, if needed.

In summary, catching high cholesterol early through regular screening during annual physicals helps men take steps to reduce their risks for heart disease before serious complications arise. So if you have not had your cholesterol checked recently, make an appointment today. Your heart health depends on it.

Testicular Cancer Screening

Testicular cancer is a relatively uncommon cancer, with about 1 in every 270 men being diagnosed in their lifetime. However, it is the most common cancer diagnosed in men between the ages of 20 and 40. Fortunately, testicular cancer is one of the most treatable forms of the disease when detected early. The average lifetime risk of dying from testicular cancer is only about 1 in 5,000.

To self-examine for testicular cancer at home, stand in a warm shower or bath and roll each testicle between your thumb and fingers. Look for any hard lumps, bumps, swelling or changes in size, shape or consistency. If you notice anything abnormal, consult a doctor right away. Early detection and prompt medical treatment provides the best chance for a full recovery.

Regular self-examination is important because you know your body best. Check your testicles monthly for any changes that could indicate testicular cancer. Getting into the habit of performing regular exams can increase your chances of detecting the disease at its earliest and most treatable stage.

Colorectal Cancer Screening

Colorectal cancer is the third most commonly diagnosed cancer in men and the third leading cause of cancer death for both men and women in the United States. Men have about a 1 in 23 lifetime risk of developing colorectal cancer. Fortunately, screenings can identify colorectal polyps before they turn cancerous, and early-stage colorectal cancer has a 90% 5-year survival rate with proper treatment.

The USPSTF recommends that men start colorectal cancer screening at age 50 (or earlier if risk factors are present). This usually involves a colonoscopy , where a camera is inserted into the colon to detect irregularities. The minor discomfort of a colonoscopy is a small price to pay for peace of mind. Regular screenings allow possible issues to be detected at stages where treatment is most likely to succeed.

In summary, men age 50 and older should consult their doctors about colorectal cancer screening. Early detection significantly improves outcomes, making routine screening critical for men’s health. So talk to your physician today to determine the best screening option for you.

Diabetes Screening

Diabetes is a chronic condition affecting 23% of adults who remain undiagnosed, leading to serious complications if left untreated. Men are diagnosed with diabetes at higher rates than women, with estimates showing men have nearly 9% higher odds of developing diabetes. For this reason, men – especially those with a family history of diabetes – should have their blood sugar levels checked regularly. A simple blood test called an A1C test can diagnose prediabetes and type 2 diabetes. Early detection is key because high blood sugar levels can damage the eyes, kidneys, nerves, heart and blood vessels over time when diabetes goes undiagnosed.

Men should take proactive steps to detect diabetes early through blood tests and regular medical checkups. Catching and controlling diabetes in the early stages can help prevent irreversible health complications down the road that diminish quality of life. So talk to your doctor today about getting tested and developing a diabetes management plan customized to your health needs. Your overall wellbeing depends on it.

Vision Screening

Vision problems and eye diseases affect men of all ages, with studies finding that men have about 16% higher odds of developing severe vision loss compared to women. Vision loss amplifies the effects of other chronic conditions and negatively impacts quality of life. Issues like glaucoma, diabetes-related eye diseases and age-related macular degeneration are leading causes of vision loss. Glaucoma, the second leading cause of blindness worldwide, can often be prevented or slowed if detected and treated early.

For this reason, men should have routine comprehensive eye exams with an ophthalmologist or optometrist. Exams are especially important for men with a family history of eye diseases.

Five signs that an eye exam may be needed include:

1. Blurry vision
2. Vision loss
3. Tunnel vision
4. Seeing dark spots
5. Eye pain

Regular eye exams can detect eye conditions at early stages when treatment is most effective at preserving vision and preventing blindness. So even if you think your vision is fine now, schedule an exam today to stay ahead of potential vision problems down the road.

Dental Exam

Poor oral health has been linked to numerous health issues, such as heart disease, diabetes and respiratory diseases. In general, men tend to be less diligent about their dental health compared to women. This can contribute to higher rates of periodontal (gum) disease and oral cancers in men. Regular dental checkups and cleanings are essential for maintaining good oral health and hygiene. Exams by a dentist every 6 months are recommended to detect early signs of oral diseases.

Proper oral hygiene, which includes brushing teeth twice daily, flossing daily and scheduling regular dental visits, plays an important role in self-confidence, appearance and overall health and wellbeing. Prioritizing oral health and hygiene through regular dentist visits can help men avoid dental issues that cause pain and disability. Early detection of oral diseases also increases chances of effective treatment and better outcomes.

So make an appointment with your dentist today. Your oral – and overall – health may depend on it.

Mental Health Screening

Mental health is just as important as physical health. Nearly 1 in 10 men experience anxiety or depression daily. In 2021, around 26% of men suffered from some mental illness. The defeminization of mental health has allowed more men to open up about their feelings and address the silent crisis surrounding men’s mental health. Men should consider regular mental health screenings to identify and address any potential issues, such as anxiety or depression. Don’t be afraid to talk to someone close about your feelings and challenges in life. If you do not feel comfortable speaking with someone you know, therapists are prohibited from disclosing your personal matters to anyone else.

Varicose veins and what they are

Varicose veins are enlarged, bulging veins located just under the skin’s surface, typically appearing blue or purple. These veins most commonly develop in the lower half of the body, including the legs, calves, ankles, and feet. While often perceived as a cosmetic concern, varicose veins can lead to significant health issues if left untreated. According to the Mayo Clinic, symptoms such as aching pain, swelling, and a heavy feeling in the legs can indicate the presence of varicose veins. Additionally, untreated varicose veins can result in complications like ulcers, blood clots, and chronic venous insufficiency. Understanding the risks and early signs of varicose veins is crucial for maintaining leg health and preventing serious complications.

Symptoms to recognize

The first noticeable symptom of varicose veins is often the appearance of blue or purple veins, which can develop individually or in clusters. A feeling of heaviness or sluggishness in the legs is another common warning sign. Pain or discomfort, such as aching or soreness in the legs, is also frequently reported. Additionally, skin discolorations can occur due to ulcers or sores developing on the skin. Sudden swelling in the legs, feet, and ankles is another symptom that may indicate the presence of varicose veins. According to the Mayo Clinic, these symptoms can lead to more serious complications if left untreated, such as ulcers, blood clots, and chronic venous insufficiency. Studies have shown that up to 30% of adults may develop varicose veins at some point in their lives.

Causes and Risk Factors

If you have a family history of varicose veins, your risk of developing them increases significantly. Women undergoing hormonal changes, such as menopause, pregnancy, or those taking birth control, are also at higher risk. Lifestyle factors, including prolonged standing or sitting, contribute to the development of varicose veins due to reduced blood circulation. Obesity or excess weight exerts additional pressure on blood vessels, further impairing circulation and leading to varicose veins. Tobacco use and smoking also elevate the risk. According to the Cleveland Clinic, these factors collectively contribute to the prevalence of varicose veins, which affect up to 30% of adults. Studies have shown that hormonal changes and obesity are particularly significant risk factors.

How to prevent them

Reducing the risk of developing varicose veins involves several lifestyle adjustments. Maintaining a healthy weight is crucial not only for overall health but also for leg health, as obesity is strongly linked to the development of varicose veins. Regular movement is essential, especially if you stand or sit for long periods. Taking breaks to walk or stretch can significantly improve blood circulation. Quitting tobacco use can be challenging, but it significantly lowers the risk of varicose veins and benefits overall well-being. Wearing compression socks or stockings can enhance blood circulation and reduce vein pressure. Additionally, avoiding tight clothing can help prevent restricted blood flow.

Treatment Options 

Home treatments for varicose veins can be quite effective in managing symptoms and improving leg health. Elevating your legs whenever possible helps reduce pressure on the veins and promotes better blood flow. Wearing medical-grade compression stockings is one of the most effective home remedies. These stockings prevent veins from dilating and can alleviate symptoms such as throbbing, aching, and itching. Maintaining a healthy diet rich in fiber, flavonoids, and potassium can also help alleviate symptoms. Foods high in these nutrients support vascular health and reduce inflammation. Lastly, massages can temporarily reduce swelling and discomfort by improving circulation.

Fortunately, numerous studies have found that adopting healthy lifestyle habits can significantly lower your risk of colorectal cancer. We have compiled the top ten ways to reduce your risk of colorectal cancer!

Routine Colorectal Cancer Screening
Men and women should start getting screened at 45 years old or earlier if there is a family history of colorectal cancer. Colorectal cancer screenings use a flexible camera to search for polyps, or precancerous growths, within the colon and promptly remove them. Identifying and removing polyps early on can successfully eliminate the risk of colorectal cancer and the need for surgery! Because symptoms are not obvious, routine screenings will give you that peace of mind.

Limit Red Meat and Processed Meat
Multiple large-scale studies have found an association between high intake of red meat and processed meat with increased risk of colorectal cancer. In the research conducted by the World Cancer Research Fund, researchers concluded that for every 100 gram portion of red meat eaten daily, the risk of colorectal cancer rises by 17%.

Processed meats, in particular, have been linked to colorectal cancer due to the presence of carcinogenic compounds that form during curing and smoking. These compounds can damage DNA within cells of the digestive system, triggering genetic mutations that can lead to cancer. Components in processed meats like nitrates and nitrites have also been shown to promote colorectal cancer growth.

In summary, high consumption of red and processed meats, through both epidemiological and biological mechanisms, appears to increase the risk for colorectal cancer. Limiting intake of these meats may help lower your risk.

Managing Body Weight
Multiple large studies have found an association between higher body weight and increased risk of colorectal cancer. According to data from the American Cancer Society, obese individuals have a 60% higher risk of developing colorectal cancer compared to individuals of normal weight.

Several potential mechanisms may explain this link. Excess body fat is associated with higher levels of insulin and insulin-like growth factors, which can promote the growth and survival of colorectal cancer cells. Fat tissue also secretes inflammatory molecules that may damage DNA and contribute to cancer development. Additionally, higher BMI has been found to disturb gut microbes in ways that promote colorectal tumor formation.

The evidence is clear that higher body weight significantly elevates risk for colorectal cancer, likely through hormonal, inflammatory, and microbiome alterations. Even modest weight loss through diet and exercise has been shown to reduce colorectal cancer risk. Managing a healthy body weight should therefore be a priority for colorectal cancer prevention.

Maintain Physical Fitness
Many studies have found that more sedentary lifestyles are linked to higher risks of colorectal cancer recurrence and mortality. Conversely, routine exercise significantly reduces the risk of developing and dying from colorectal cancer.

Regular physical activity provides several benefits that can help prevent colorectal cancer. Exercise reduces body fat and lowers inflammation, both of which are associated with colorectal cancer risk. Exercise also improves bowel motility and frequency, allowing less time for potential carcinogens to accumulate in the colon.

Research suggests that colorectal cancer survivors who exercise at least 150 minutes per week have a significantly lower risk of cancer recurrence and death compared to inactive survivors. Simply starting an exercise program after a cancer diagnosis may improve survival rates by as much as 60%.

In summary, exercise represents a promising lifestyle intervention for both colorectal cancer prevention and survival among those with existing cancer. Incorporating regular physical activity should be a priority.

Consume Foods Rich in Probiotics
Fermented foods rich in probiotics have been linked to a reduced risk of colorectal cancer through their effects on the gastrointestinal microbiome and immune system. Probiotics can promote a healthy balance of gut bacteria that helps prevent abnormal bacterial growth and generation of carcinogenic metabolites. Additionally, probiotics can lower inflammation in the colon by modulating immune cell activity, which is important since chronic inflammation contributes to colorectal cancer development.

Fermented foods like kimchi, miso, kefir and yogurt contain high concentrations of various probiotics like Lactobacillus and Bifidobacterium that can exert beneficial effects once consumed. A large review study found that regular intake of probiotics, especially from fermented dairy products, was associated with a significantly lower risk of colorectal cancer.

Want to incorporate more probiotics into your meals? Check out our list of the top ten health benefits of Kombucha!

Quit Smoking
Numerous studies have confirmed the strong association between smoking and increased risk of colorectal cancer. A 2020 meta-analysis of 61 studies found that current smokers have a 40% higher risk of developing colorectal cancer compared to those who have never smoked. The risk increases with duration and intensity of smoking, with some studies reporting up to 60–100% increased risk among long-term heavy smokers.

The mechanisms by which smoking raises colorectal cancer risk are multifaceted. Cigarette smoke contains numerous carcinogens that can cause direct DNA damage in colon cells. Smoking also generates oxidative stress and chronic inflammation in the colon – two processes involved in colorectal tumorigenesis. In addition, smoking alters the gut microbiota in ways that promote colorectal carcinogenesis.

There is also evidence that quitting smoking can significantly lower colorectal cancer risk over time, indicating smoking cessation as an important prevention strategy.

Limit Alcohol

Multiple large-scale studies have found that alcohol consumption, even at moderate levels, is associated with an increased risk of colorectal cancer. A 2019 meta-analysis of 36 studies found that each drink (12 oz beer, 5 oz wine, or 1.5 oz liquor) consumed per day was linked to a 7% increase in colorectal cancer risk. The risk rose further with higher levels of alcohol intake, with two or more drinks per day associated with up to a 50-60% increased risk.

The mechanisms by which alcohol raises colorectal cancer risk are not fully understood but likely involve the carcinogenic effects of acetaldehyde, a byproduct of alcohol metabolism. Acetaldehyde can damage DNA and cause chromosomal abnormalities in colon cells. In addition, alcohol impairs folate status in the body, which is important for maintaining DNA stability and reducing colorectal cancer risk.

Fortunately, research suggests that limiting or discontinuing alcohol consumption can help lower your risk of colorectal cancer over time. By reducing your alcohol intake, you can distance yourself from this preventable disease.

Eat More Whole Grains

Whole grains are an important part of a colorectal cancer-preventative diet due to their fiber and nutrient contents. According to several large studies, higher intakes of whole grains are associated with a significantly lower risk of colorectal cancer compared to lower intakes.

Whole grains contain both soluble and insoluble fibers that help maintain healthy bowel movements and reduce transit time of waste through the colon. This lower stool exposure time to potential carcinogens lowers colorectal cancer risk. Whole grains also contain B vitamins and minerals like magnesium that play critical roles in DNA maintenance and repair – processes that, when impaired, can allow mutations to accumulate and trigger cancer.

In contrast, studies have found that higher intakes of refined grains are linked to a higher colorectal cancer risk. Refined grains lose much of their fiber and nutrient contents during processing, allowing for longer stool transit times and reduced protection against DNA damage. One study found a 27% higher risk of colon cancer in people with diets high in refined grains compared to whole grains.

Adding more whole grains like quinoa, amaranth, bulgur wheat and oats into your diet is an easy way to reduce your risk of colorectal cancer. Aim for at least 3 servings of whole grains per day.

Limit Foods with Preservatives
Research has found an association between consumption of cured, smoked and salted foods with preservatives, as well as ultra-processed foods in general, and higher risks of colorectal cancer.

Many cured and smoked meats contain nitrites and nitrates used as preservatives that can form carcinogenic N-nitroso compounds during digestion. Multiple large studies have found that a higher intake of nitrite- and nitrate-preserved meats is directly linked to greater colorectal cancer risk.

A 2022 meta-analysis of 19 studies also found that higher consumption of ultra-processed foods – which tend to be high in saturated fat, sugar, and salt – was associated with a significantly elevated risk of colorectal cancer. The results indicated a 12% higher risk for each 10% increase in calories from ultra-processed foods.

The link is believed to result from various carcinogenic compounds in preservatives and additives, as well as the pro-inflammatory effects of the unhealthy macronutrient profiles of these processed foods. Overall, limiting cured, smoked and salted meats and processed foods in favor of whole foods may help lower your colorectal cancer risk.

Look for Symptoms
Colorectal cancer may not cause symptoms in its early stages, but as the disease progresses, several signs and symptoms can develop. Some of the most common symptoms of colorectal cancer include: blood in the stool or rectal bleeding, unintended weight loss, and feeling like you still need to empty your bowels after having a bowel movement.

Other potential symptoms of colorectal cancer include changes in bowel habits, abdominal pain or cramping, weakness and fatigue, and narrow stools. While common health issues can also cause these symptoms, it is important to see a doctor if symptoms persist or worsen over time, as these may indicate colorectal cancer.

Colorectal cancer is often curable if caught early, but survival rates drop significantly for advanced-stage disease. As up to 90% of deaths from colorectal cancer occur in people whose cancer has spread, any sudden change in bowel habits, unexplained rectal bleeding or weight loss should be evaluated by a physician.

Early detection through prompt evaluation of symptoms and recommended screening can substantially reduce colorectal cancer incidence and mortality.

According to a 2021 survey by the American Psychological Association, 79% of employees report work-related stress impacting them in the last month. A staggering 44% report physical fatigue, 32% report emotional exhaustion, and 26% report decreased motivation or interest in their work. These statistics illustrate how widespread the burnout problem has become.

Burnout significantly impacts both well-being and productivity. People experiencing burnout often struggle with chronic fatigue, difficulty focusing, lack of motivation, physical symptoms, emotional outbursts, cynicism and social withdrawal. At work, this results in missed deadlines, poor performance, job dissatisfaction and high turnover. For students, it leads to poor academic outcomes and lack of interest in learning.

While the causes of burnout are complex, prolonged stress is a leading contributor. Other factors like lack of control over work or school demands, lack of social support, work-life imbalance and high workload can also increase the risk of burnout. The good news is there are steps that can be taken to prevent and address burnout.

Here are HFR’s 10 signs you may be experiencing burnout:

1. Lack of Motivation: One of the most common signs of burnout is a lack of motivation. If you find yourself struggling to get out of bed in the morning or feeling unmotivated to complete tasks at work, it may be a sign that you are experiencing burnout. This is because burnout can affect your sense of purpose and leave you feeling disillusioned with your work.

Burnout and a lack of motivation are common issues that can impact both students in school and employees in the workplace. Students may find it challenging to focus on schoolwork, leading to poor academic performance and decreased interest in learning. Meanwhile, employees may struggle to find enthusiasm for their work, leading to decreased productivity and job satisfaction. Both situations can be detrimental to overall well-being and may require interventions such as self-care practices or seeking support from a counselor or supervisor.

2. Decreased Productivity: If you find that you are struggling to complete tasks that you were once able to do easily, or if you are making more mistakes than usual, it may be a sign that you are burned out. This is because burnout can affect your ability to focus and concentrate, making it difficult to get things done efficiently.

When an individual is experiencing burnout, they may struggle to complete tasks or projects efficiently, leading to decreased productivity. In school, burnout can lead to missed deadlines, incomplete assignments, and poor grades. In the workplace, burnout can lead to missed deadlines, incomplete projects, and decreased job performance. This can result in a negative cycle where the individual becomes more overwhelmed, leading to further burnout and decreased productivity. Addressing burnout and finding ways to manage stress can be crucial in preventing decreased productivity and maintaining overall well-being.

3. Chronic Fatigue: Chronic fatigue is another common symptom of burnout. If you find that you are constantly tired, even after a full night’s sleep, it may be a sign that you are experiencing burnout. This is because burnout can drain your energy reserves, leaving you feeling exhausted and unable to perform at your best.

When someone experiences burnout, they may feel physically, emotionally, and mentally drained, which can contribute to chronic fatigue. This can make it difficult to focus on daily activities, causing a decrease in productivity and motivation. Chronic fatigue can also lead to physical symptoms such as headaches, muscle pain, and digestive issues. It is essential to address burnout and take steps to manage stress to prevent chronic fatigue and its negative impact on overall health and well-being.

4. Emotional Exhaustion: If you find that you are easily overwhelmed by your emotions or that you are more irritable than usual, it may be a sign that you are burned out. This is because burnout can deplete your emotional reserves, leaving you feeling drained and emotionally exhausted. 

Burnout can also contribute to emotional exhaustion, a state of feeling emotionally drained and unable to cope with day-to-day stressors. When someone experiences burnout, they may feel overwhelmed, frustrated, and powerless, leading to emotional exhaustion. Emotional exhaustion can manifest in a range of symptoms, including irritability, difficulty concentrating, and a feeling of detachment from others. 

This can make it challenging to maintain healthy relationships and cope with stressors, leading to a negative impact on overall mental health. Addressing burnout and taking steps to manage stress can be crucial in preventing emotional exhaustion and promoting emotional well-being.

5. Physical Symptoms: Burnout can also manifest in physical symptoms such as headaches, stomachaches, and muscle tension. If you find that you are experiencing these symptoms frequently, it may be a sign that you are experiencing burnout. This is because burnout can affect your physical health, leaving you feeling tense and achy.

6. Lack of Enjoyment: Burnout can also lead to a lack of enjoyment in activities that you once found pleasurable. If you find that you are no longer enjoying hobbies or activities that you used to love, it may be a sign that you are burned out. This is because burnout can affect your ability to experience pleasure and enjoyment.

This can lead to a lack of motivation and disengagement, making it challenging to complete tasks or projects. In school, this can lead to decreased academic performance and a lack of interest in learning. In the workplace, this can lead to decreased job satisfaction, decreased productivity, and increased turnover rates.

7. Cynicism: If you find that you are becoming more cynical or negative in your thinking, it may be a sign that you are experiencing burnout. This is because burnout can affect your outlook on life and leave you feeling pessimistic.

In a study, cynicism was a significant partial mediator of the emotional exhaustion and professional inefficacy relations with three outcome variables, linking to increased task performance, contextual performance, and prosocial behavior. This is one of the few studies that uses the burnout process model to examine the links between burnout and performance and prosocial behavior.

8. Difficulty Concentrating: If you find that you are easily distracted or that you are having trouble focusing on tasks, it may be a sign that you are experiencing burnout. This is because burnout can affect your cognitive abilities, making it difficult to stay focused and engaged.

This can manifest a range of symptoms, including forgetfulness, distractibility, and a reduced ability to problem-solve. In school, this can lead to poor academic performance and difficulty retaining information. In the workplace, this can lead to missed deadlines and decreased job performance. Addressing burnout and finding ways to manage stress can help improve concentration and focus, leading to improved academic or job performance and overall well-being.

9. Withdrawal: Burnout can also lead to withdrawal from social situations. If you find that you are avoiding social activities or withdrawing from friends and family, it may be a sign that you are burned out.

This is because burnout can affect your desire for social interaction, leaving you feeling isolated and disconnected. When an individual is experiencing burnout, they may feel emotionally and physically drained, leading to a lack of motivation to interact with others. This can manifest in a range of symptoms, including withdrawing from social events, avoiding coworkers or classmates, and a feeling of disconnection from friends and family. This can have a significant impact on mental health, leading to increased feelings of depression and anxiety.

10. Increased Substance Use: Finally, burnout can lead to increased substance use. If you find that you are using alcohol, drugs, or other substances more frequently than usual, it may be a sign that you are experiencing burnout.

This is because burnout can lead to a sense of hopelessness and a desire to escape from your problems. When an individual is experiencing burnout, they may feel emotionally and mentally drained, leading to a lack of motivation to cope with stress in a healthy way. Substance use can provide a temporary escape from feelings of stress and anxiety, leading to a negative cycle where substance use further contributes to burnout. This can have a significant impact on physical and mental health, leading to addiction and other health problems.

• Avoid Hairstyles that Pull on the Hair 

Oftentimes, the hairstyles we lean towards are the ones that are super tight and pull on our scalp. Hairstyles such as tight ponytails, tight braids, high buns, etc are all pulling on the hair at the root, potentially causing excessive hair loss and damaging the hair due to breaking and thinning the hair. Hair loss caused by tight hairstyles is also called traction alopecia. By the constant tight hairstyles and pulling the hair from the root, many people start to experience excessive hair loss and even balding due to the harm and stress that is being put on the hair follicles.

• Cutting Down on the Amount of Heat Being Put on Your Hair Through Styling Tools

Avoiding heat styling tools like curling irons, straightening irons, hot combs, etc. all play a huge part in damaging your hair and breaking the hair shaft. Flat irons and curling irons can damage 85% of your hair’s proteins like keratin and cause your hair to have split ends, and become brittle and dry. All of these factors will eventually lead to hair breakage and loss so why not only use styling tools for special occasions?

• Avoid Chemical Treatments and Bleaching Your Hair

Bleaching your hair and or chemical treatments like getting perms, or permanent hair color. etc. also have bad effects on the overall health of your hair causing damage to the hair and scalp. Chemical damage to the hair is directly affecting the follicles of your hair which explains why one may experience extensive hair loss and shedding if these services aren’t being done by a certified professional. An alternative to average hair color and other chemical treatments is consulting with your hairdresser about vegan/ organic hair dyes or using products that contain certain elements such as ammonia and peroxide. 

• Using Shampoos for Your Hair Type

Finding the right shampoo for your hair’s needs and hair type is a crucial step in keeping your hair healthy. Not only does everybody have different hair types, but everyone also has different hair textures and hair needs. All shampoos contain many different ingredients and some of these ingredients have been linked to hair loss. Although regular washing is important to keep your hair and scalp clean, using shampoos that contain sulfates, parabens, and formaldehyde can strip your natural hair of oils and nutrients leading to hair loss. With all this being said, it is essential to do your research on not only just the ingredients on shampoo brands but also make sure you are purchasing shampoos that cater to your specific hair type and texture!

• Using Coconut Oil To Prevent Hair Damage

Using natural and virgin oils on your hair is one of the most recommended ways to prevent hair loss and excessive damage. Coconut oil contains fatty acids that have been shown to penetrate the hair follicles and the hair shaft which reduces the protein loss of hair. Coconut oil can be used in many different ways varying depending on your hair type and hair texture. If your hair is on the drier side, you can massage your scalp and hair with coconut oil, leaving it overnight or it can even be used as a post-wash treatment. Studies have shown that when coconut oil is applied to the scalp, it helps enrich the scalp’s microbiomes which makes the scalp as well as the hair follicles healthier, preventing hair breakage and shedding.

• Eating a Mediterranean Diet & High Protein Intake
  One of the significant factors that have to be considered when it comes to preventing hair loss is diet. Some of the most beneficial diets for preventing hair loss are the Mediterranean diet and a high-protein diet. A Mediterranean diet consists of a diet with a high intake of raw vegetables and fresh herbs which have been shown to slow the onset of hair loss. A high protein diet can also be very beneficial in halting hair loss due to protein in eggs, fish, nuts, chicken, turkey, and more containing those amino acids that serve as building blocks making the hair follicles stronger. A study was conducted in 2017 on a group of 100 people with hair loss. It was found that these participants had nutritional deficiencies, especially lacking the amino acids that serve as the building blocks of protein. 

• Massaging and Stimulating the Scalp

Massaging your scalp is one simple way to prevent hair loss and promote hair growth. It doesn’t involve any extra costs and it can be done on yourself. Massaging the scalp stimulates and encourages hair growth and thickness. The dermal papilla cells are targeted when massaging your scalp and these cells play a key role in the formation of hair, shedding and the regrowth cycle of your hair. Simply massaging the scalp with your fingertips has been shown to improve blood flow, promote hair growth and improve overall scalp health.

• Using Olive Oil to Deep Condition Your Hair

Olive oil is a great way to not only deep conditioning your hair but also oiling your scalp with olive oil protects it from dryness and prevents excess shedding and breakage. The elements of olive oil allow for one to use this essential oil as a conditioner but it also softens and strengthens the hair, preserves moisture within the hair shaft and even adds a little extra shine. As the diets were discussed earlier, olive oil is a key ingredient in the mediterranean diet which has also contributed to slowing down the process of hair loss. 

• Natural Remedies, Hair Masks, Vitamin Supplements

In many cases, natural ingredients, natural remedies, homemade hair masks and vitamins are the best answer to preventing hair loss. Supplements like ginseng and biotin are great ways to make sure you are receiving intake of nutrients needed for healthy hair. Ginseng has certain components that positively impact hair and also promotes hair growth by stimulating hair follicles. As far as hair masks go, these can be homemade by simply using the ingredients already in your home! Ingredients such aloe vera, yogurt banana, yogurt, avocado, eggs and many other foods can be thrown together and make a hair mask that will provide nutritional value to your hair. Preventing hair loss is something that can affect one’s confidence levels so why not take good care of your hair, take vitamins, and do hair masks routinely to prevent shedding of hair?

• Protecting Hair While Sleeping

One step that is often overlooked is how one takes care of their hair at night while sleeping. Little things such as avoiding sleeping with a tight ponytail or bun, and not going to sleep with your hair still wet can make a huge difference in the health of your hair. Preventing hair loss starts with making these little changes in your nightly routine can take your hair a long way! Some changes you can make are sleeping with a silk pillow case which has shown to prevent hair breakage overnight which was caused by the tangling and tugging on your hair, braiding your hair in a loose braid so that your hair is not being caught under your body weight and even drying your hair before bed. Sleeping with wet hair is when your hair is most vulnerable and it can weaken the strands of hair causing excessive breakage and shedding. 

Adaptogens are plants and herbs that have medicinal properties. They can aid in digestion, fighting stress, and maintaining proper heart health. The concept of adaptogens isn’t new, it actually goes back thousands of years. Many early civilizations used adaptogens as the primary source of medical aid. Even after centuries of advancement in western medicine, many countries in the east still rely on them. Rightfully so.

These adaptogens have powerful properties with little to no ill side effects. Here are the top 10 adaptogens out there and what they’re capable of:

Ginseng

Ginseng is perhaps a name that many are familiar with. Most people may find it in the tea section of their local markets. It’s a strong-tasting root with various properties.

This east Asian favorite has the ability to support the body’s inflammatory response. Helping it fight diabetes, stroke, heart disease, osteoporosis, rheumatoid arthritis, and asthma. It also has neurological effects such as supporting cognitive function, suppressing chronic stress, and improving mental performances.

If the taste of ginseng is too much for you, try enjoying it in a tea or supplement. It’s a super root that brings countless benefits and shouldn’t be passed up.

Ashwagandha

Ashwagandha is another ancient herb that’s been used for centuries. In Indian herbal medicine, it is the most important herb. Its name comes from Sanskrit and means “horse smell”. This is due to the strong odor it gives off.

It’s a small green herb that promotes a calming effect. It’s been known to reduce blood sugars, optimize blood pressure, and support immunity by promoting the production of T3 and T4 cells. 

Additionally, it can help fight stress and anxiety by enhancing adrenal function. Ashwagandha may also improve brain functions like task attention and boosting memory.

It also maintains the body’s hormone levels and is great for those struggling with stress-induced fertility issues like problems conceiving. For men, in particular, it’s said to have a healthy impact on sperm count and testosterone levels. Due to its strong smell and taste, people take it in a supplement form or as an extract.

Maca

The Maca plant isn’t only an adaptogen but also a “superfood”. It’s rich in calcium, fiber, protein, magnesium, and amino acids. It’s found in the Andes mountains of central Peru. 

Maca is a cruciferous vegetable and is harvested from high altitudes for its root. It exists in a range of colors from black to white and is usually dried and consumed as a powder.

Aside from its impressive nutritional value, it also increases libido in both men and women. Along with sexual desire, Maca also improves sperm quality in both infertile and healthy men. It reduces the prostate size in men as well. For women, it’s been proven to alleviate menopausal symptoms and help with women’s issues with bone health.

Maca improves physical performance and is commonly used by athletes. It enhances muscle growth, endurance, and overall strength. As for neurological properties, improves mood, learning, and memory. It also naturally balances hormone levels by boosting the hypothalamus and pituitary gland.

The Maca root has a nutty flavor to it. Some say it’s similar to butterscotch. You can easily incorporate it into your diet. You can add it to your smoothies, oatmeal, and even baked goods.

Rhodiola (Arctic Root)

Rhodiola, also known as the arctic root, is a herb that grows in the mountain ranges of Europe and Asia. People in Russia, Norway, Sweden, and other Scandinavian countries have been using it for centuries.

It’s the perfect herb for increasing stamina and decreasing fatigue and cortisol levels.

It is a natural herb for suppressing stress in various unknown ways. It also has the ability to fight some symptoms of depression. It aids the body’s immune system and alleviates chronic illnesses. Rhodiola also has the ability to cure sexual dysfunction in both men and women. 

The herb can also improve mental stamina along with physical performance. People who took Rhodiola in a study were able to exercise longer than those that took a placebo. In a study of cadets who took Rhodiola, they showed improvements in mental capacity and enhanced memory.

Additionally, Rhodiola may have anti-cancer properties by inhibiting the growth of cancer cells throughout the body. As for blood sugar, it can improve diabetes control. Rhodiola reduces blood sugar levels by increasing the number of glucose-carrying molecules.

Amla

The Indian gooseberry commonly referred to as amla, is a very nutritious fruit. Giving off a greenish color, it’s an odd combination of sour and bitter flavors. It’s a great source of Vitamin C, iron, and calcium.

Amla aids your immune system and helps you fight diseases. It’s been known to have anti-aging properties for a number of reasons. It fights the breakdown of collagen keeping the skin firm, prevents hair loss, and maintains your vision by improving the mitochondrial health of the eyes.

In animal studies, it’s been shown to kill various kinds of cancers. Due to its antioxidant powers, it prevents cancer and tumor growth as well.

For heart health, it reduces blood pressure, normalizes blood fat levels, prevents the formation of clots, and lowers blood sugar levels. According to a Dr. Shalini Minglani, amla makes the blood vessels stronger and thicker.

Although amla may have an unpleasant taste, it is commonly found candied and in jams. It is full of antioxidants and immune boosting compounds, and should definitely be in your daily diet.

Gotu Kola

Gotu Kola is an Asian leafy plant that is known as the “herb of longevity”. It’s found in the wetlands of southeast Asia, it’s commonly consumed as a juice, tea, or a leafy vegetable.

It is believed to have numerous medicinal benefits like treating Alzheimer’s, boosting memory, and improving mood. It’s often used by those that have poor blood circulation in their legs. It promotes blood circulation and prevents varicose veins and chronic venous insufficiency. 

The leafy adaptogen can heal wounds and scars; as well as reduce swelling. It contains healthy amounts of potassium, iron, calcium, and Vitamins A, B2, and C. 

Gotu Kola is often eaten fresh but can be taken as a supplement. Fresh Gotu Kola is used in many Asian dishes and has a sweet and bitter taste, with a grassy scent.

Siberian Ginseng (Eleuthero Root)

Siberian Ginseng, although similar in name, has nothing to do with the American or Chinese ginseng. This adaptogen is found in eastern countries like Russia and China. It is also known by the name eleuthero with the active ingredient being eleutheroside.

It’s supposed to be able to help the body cope with stress and handle physical fatigue. Siberian ginseng was commonly used to combat the cold and flu. It strengthens the immune system and helps fight illness and disease.

Siberian Ginseng also has been noted for its ability to fight herpes. The active ingredients reduce the severity of the symptoms of herpes simplex type 2 virus. A double-blind study showed that it reduced the number of herpes outbreaks.

Additionally, it enhances your overall mental, physical, and sexual abilities. It keeps you mentally alert, improves athletic performance and strength, and supports healthy menstruation in women and testosterone levels in men.

It can be taken in various forms: powder, liquid, capsule, tablet, cut root for tea, etc. Children are not allowed to consume it and you should consult your doctor before using this adaptogen.

Licorice

Used in both eastern and western medicine, licorice is one of the oldest adaptogens. The root has many medicinal properties and is used for numerous ailments. 

Licorice is used as a sweetener in candies and contains more than 300 antimicrobial and antiviral compounds. It is native to western Asia and southern Europe.

It reduces skin inflammation and is great for people suffering from eczema. It fights skin diseases by destroying bacteria infecting the skin. It’s also useful in promoting the accelerated healing of canker sores and various ulcers.

Small studies have concluded that licorice is great for sore throats. They noted that patients that were coming out of surgery were suffering from sore throat. This was caused by the breathing pipe that was inserted during surgery. They found that when the patients gargled licorice solution for 1-15 minutes, it reduced the severity of postoperative sore throat (POST).

Other uses include: fighting colorectal cancer, easing the pain of functional dyspepsia, and alleviating menstrual symptoms (like cramps and hot flashes).

Licorice is probably the tastiest adaptogen with amazing properties. Although it can be conveniently found in every market, you should consult a medical professional first before taking it.

Shilajit

Shilajit, also called mineral pitch, is a blackish-brown resin that comes from the breaking down of plants and minerals. This tar-like substance is found in the layers of rock in the Himalayan, Tibetan, and Altai mountains. It contains an important compound known as fulvic acid.

Fulvic acid acts as an antioxidant and slows the many aspects of aging. It reduces the free radicals and the cellular damage that is done to the body. 

Additionally, it improves brain function and is known to treat Alzheimer’s. Fulvic acid may block tau buildup, a key marker of Alzheimer’s syndrome and other mental ailments.

Shilajit also aids with problems concerning dementia, anemia, fatigue, chronic pain, and eczema. Although there isn’t much of an effect on blood pressure, it does lower cholesterol and triglyceride levels in the blood.

This adaptogen can also be taken to boost male testosterone levels and fertility as well as defend the body against viruses. A research study has noted shilajit’s ability to kill viruses like herpes.

Tulsi

Closely related to culinary basil, Tulsi is a medicinal herb native to India and Southeast Asia. It’s been used for 5000 years and has a peppery flavor and aroma. Also known as “holy basil” it is rich in Vitamin A and C, calcium, zinc, iron, and chlorophyll.

The herb has the potential to reduce the effects of asthma, bronchitis, flu, and other respiratory ailments. It is also taken to relieve anxiety and improve moods.

Tulsi reduces inflammation and helps those suffering from arthritis. Indians use it as an antiseptic for stings and itch, and even utilize it to kill bacteria in their mouth and as a breath freshener. 

This adaptogen reduces blood sugar, blood pressure, and most importantly, reduces stress. For some it can even lower symptoms of depression and lead to better sleep. Tulsi is mainly consumed in the form of teas by either boiling the leaves or using a power extract.

When we’re tired and stressed, a cold or the flu has its best chance of bringing us down. That said, just because this happens during seasonal shifts doesn’t mean we are doomed to get sick. No! There are actually plenty of ways to protect our immune systems from that crummy cold and flu this season. One of our favorite ways to remain extra healthy this Fall and Winter is to maintain a regular movement practice with yoga! 

What is particularly wonderful about a yoga practice is that it can be done pretty much anywhere. You can practice either at a local studio, a neighborhood gym, or in your own home. It doesn’t require much equipment at all; just you, your body, and your breath. Plus, the best part is you can stay in cozy clothes while you practice! What can be better than that when it’s cold and dreary outside, right? Here are our 10 favorite yoga poses that will help to improve your rest, boost your immune system and keep you healthy this cold and flu season:

Child’s Pose (Balasana)

Let’s start with the basics. Child’s Pose is a definite “go-to” pose during cooler temps and stressful days. This simple resting pose eases us into a gentle practice that offers soft compression of the front of your hips, helps to lengthen your spine, decompresses your lower back, and enhances a deep connection with your surroundings. The act of resting your brow bone (Third Eye chakra) on the floor or a yoga block helps elicit a natural sense of grounding and allows us to become more present with our surroundings. We can also bring a pillow or bolster between our knees and under our belly for extra support. We love this pose because it offers us the opportunity to slow down and take stock of what we need in our lives.

Cobra Pose (Bhujangasana)

Cobra (Bhujangasana) is another basic yoga pose. It helps invigorate the back muscles, lengthens the spine, and brings some gentle heat into the body. What could be better in colder weather than a little extra warmth, right? This pose also improves flexibility and posture, alleviates chest congestion, reduces inflammation, and decreases depressive symptoms all while increasing our self-esteem, and toning our arms, back and glutes. How to do it: start by lying on your belly with your palms pressing into the floor. Point your elbows toward your heels and hug them to your ribs. When you inhale, press downward with your feet, thighs, stomach, and hands while lifting your ribs, upper chest, and head upwards. (You can stay lifted and continue breathing to intensify the benefits or come back down to the floor on your exhale if you’re new to the pose.) Practice this for 8-10 rounds of breath before moving on. Can you feel your chest open and breathe with ease? Maybe you feel a little taller? Whatever you may feel, we definitely recommend this pose as a staple pose this season.

Half Frog Pose (Ardha Mandukasana)

Need more time in bed? Perhaps you feel a little sluggish today? If so, we recommend the restorative variation of Half Frog Pose. This deeply relaxing variation is another prone pose (lying on your stomach) and comes quite naturally to belly sleepers. To practice this pose, begin by lying on your stomach with your hands under your forehead. Extend one leg straight while bringing the opposite thigh in line with your hips, bent 90 degrees at your knee. That’s it! For a stronger inner thigh stretch, place a folded blanket under your bent knee for gentle elevation. Restorative yoga classes highlight this pose often because it improves hip mobility, releases tension in the back, invites a sense of well-being, and eases stiff muscles. It also can be therapeutic for symptoms related to poor digestion, high blood pressure, insomnia, some cancer treatments, and stored emotional trauma. Overall, the Half Frog pose is a relaxing way to calm our busy minds and improve our health.

Sphinx Pose (Salamba Bhujangasana)

Are you looking for an easy pose that isn’t too strenuous? Then look no further than Sphinx Pose. Similar to Cobra Pose, this pose is done while lying on your belly on the floor. Simultaneously, we press both our forearms and hands into the mat while lifting our heads, shoulders, and chest up toward the sky. This passive backbend gently lengthens your spine, invigorates the Heart chakra, and strengthens your entire back. It also stretches the front of your hips by targeting the psoas muscles, gently tones the glutes, elevates our moods, and fires up the digestive system. Plus, it helps improve menstrual cramps and irregularities for ladies. So, as the weather continues to turn colder, this is another “go-to” pose in those moments when we need a gentle reminder to take care of ourselves. 

Easy Pose with Mindful Breathwork (Sukhasana & Sama Vrtti Pranayama)

If you’re feeling overwhelmed or run down and need a few extra minutes to yourself, then try practicing Easy Pose (Sukhasana) with some deep, even-paced breathing. Sukha – meaning ‘of ease’ and Asana – meaning ‘posture,’ is a seated pose with one leg crossed in front of the other. (Remember sitting on the floor as a kid? Yeah… just like that.) This basic yoga pose helps us to feel grounded in our environment and encourages us to sit tall and breathe deeply. It also helps decrease stress, improves lung function, reduces blood pressure, enhances cognition and awareness, and improves sleep quality. All of which help to keep our immune systems in balance. Plus, if you can’t sit on the floor for very long, you can do this pose while seated on a cushion or bolster with your back against a wall, in a chair, or supported on pillows right before bed. 

Seated Twist Pose (Ardha Matsyendrasana)

Moving on to another seated posture, Seated Twist Pose (Ardha Matsyendrasana) serves as a rejuvenating and mild strengthening pose. It helps to bring our attention to the trunk of the body (the core) while offering a gentle massage to our vital organs. In yoga theory, practicing twists help to “wring out” stagnant energy, fire up our digestion, and encourage detoxification of the systems that keep us feeling vital. To come into the pose, sit with one leg resting on the floor, bent at the knee with the foot pulled in close to your bum. Cross the opposite leg over the bottom leg and plant the sole of that foot on the floor. Next, twist through your torso in the same direction as the leg on top. Use your hands to anchor yourself into the twist while keeping your spine lifting up. (FYI, this pose can be practiced with your bottom leg extended or instead of bent at the knee.) Maintain steady breathing while settling into the twist. Stay for 8-10 rounds of slow, easy breaths. P.S. you can deepen the pose by looking away from your knees and over the shoulder in the direction you are twisting. 

Supported Revolved Head to Knee Pose (Parivrrta Janu Sirsasana)

We get it… This is a mouthful and sounds crazy, but we promise you can do it! Supported Revolved Head-to-Knee pose is our final seated yoga pose that utilizes several yoga props to support you the whole time. When practiced it lengthens and strengthens the lateral body, which runs down the sides of the body as compared to the front and back. It stimulates our internal organs, especially the kidneys and our liver; both of which tend to ‘feel sluggish’ in colder weather. Plus, this pose also aids in overall digestion and gently stimulates the lymphatic pools in our armpits and inner groin. In this pose, these systems are cleared of stagnant materials, thereby enhancing our whole-body immunity. Want to give it a try? Come to a seated position on the folded ‘edge’ of a blanket. Pull one heel in towards your groin while extending the opposite leg out to the side. Place a yoga block next to your straight leg. On an inhale, raise both arms overhead. On the exhale, lean over toward your extended leg and rest your closest elbow on the block. Here you can support your head in your hand. The other arm continues to reach overhead toward your extended foot. You can either flow with your breath or stay in the pose for a minute or two. Come back to the center slowly and repeat on the other side.

Legs up the Wall Pose (Viparita Kirani)

Truthfully, this is one of our all-time favorite poses! All you need is a wall and a firm pillow or thick blanket. Start by sitting on the floor facing the wall, then lie all the way back. Next, ‘scooch’ your hips close to the wall and place them on the pillow or blanket. Once situated, place your arms out to either side in a natural position and straighten your legs up the wall. When we have our hips elevated above our hearts, it brings the body into a gently inverted position,  which regulates blood flow and moves metabolic waste materials out of the areas of the body that are typically forgotten. Legs Up the Wall pose is incredibly restorative to our metabolism and immune system because it essentially flushes our system and stretches overworked muscles. We think this pose is a “must” to practice throughout Fall and Winter.

Reclined Supine Twist (Supta Matsyendrasana)

As we near the end of our list, you may see we are once again back on the floor. The poses listed above are meant to be nourishing, rejuvenating, and restorative for our immune system. Therefore, when we keep our yoga practice low and slow, we give our bodies the time they need to feel replenished. That brings us to our next pose, Reclined Supine Twist (Supta Matsyendrasana). This pose is done lying on our backs and can incorporate pillows or blocks if desired. Once on the floor, pull one knee to the chest and twist it across the opposite side. (Those extra blocks or pillows can support that leg if there is any tension in the hips or low back.) After settling into the twist, we let gravity assist our shoulders to ease into the floor. Finally, spread the arms out and slowly look the other way to experience the full twist. This pose acts as a mild cleanse for our overall digestive system and many metabolic pathways throughout the body. As mentioned above, when in a twist, we gently compress the vital organs; allowing freshly oxygenated blood to circulate in the body after releasing the twist. By keeping our systems refreshed this season, we better prepare ourselves to fight off those nasty cold and flu symptoms. 

Supported Corpse Pose (Savasana)

Finally, we made it to our last pose, which also happens to be our favorite! Many of you may know that Corpse Pose (Savasana) is the pose typically practiced at the end of most yoga classes. It looks very much like one would expect; lying on our backs with our arms and legs outstretched like a corpse. (Pillows and blankets can also be used to support our heads and under our knees to deepen the sense of relaxation.) That said, even though we may look like a corpse, we are far from that ‘final rest’ in this pose! Supported Corpse Pose allows the body the time needed to integrate all of the benefits from the previous poses. And although it is incredibly restful, falling asleep is not the ultimate goal here. Instead, this is the time when the mind strives to calm and quiet as a means of tapping into our higher sense of consciousness. If practiced regularly, this pose can also serve as a direct channel to a stronger connection with the world around us. When we can achieve that, we experience improved health, a clear mind, and a more present spirit. 

Just a Note

These poses can be practiced individually or as an entire sequence. Whichever you choose, just know these poses will help to keep you feeling replenished as the seasons’ shift. And if you do start to feel a little run-down, these poses can help bring you back into balance. 

Stay well and happy practicing!

But don’t fret! There are natural ways to combat hair loss and promote hair regrowth and strengthening. And who better to guide you through it than HFR? Our team has done the research and discovered 10 natural products that can give you thick, luscious locks!

Rosemary Oil

Rosemary oil is widely used in hair care products due to its numerous benefits for the hair and scalp. It has anti-inflammatory and analgesic properties that help soothe the scalp, relieve dandruff, and reduce itchiness. The oil from rosemary cleanses the hair follicles and scalp, leaving the hair looking and feeling healthy.

The oil helps stimulate blood circulation to the scalp, promoting hair growth. Improved blood flow to the hair follicles ensures that they receive the necessary nutrients and oxygen to grow strong and healthy hair. Rosemary oil is also known to prevent premature graying of hair.

Using rosemary oil for hair is simple and straightforward. Place a few drops of the oil on your hands and massage it into the scalp, focusing on the areas where you have hair loss or thinning. Leave the oil on the scalp for an hour to allow it to penetrate the hair follicles and nourish the hair from within.

After an hour, wash your hair thoroughly with a mild shampoo to remove the oil. You can use rosemary oil for hair twice a week to see visible results.

Coconut Oil

Coconut oil has been a popular ingredient in hair care for centuries. It has been used as a natural remedy to treat various hair problems such as hair loss, split ends, and dryness. The oil contains essential vitamins and minerals that are beneficial for hair. Here are some benefits of using coconut oil for hair:

• Prevents Protein Loss: Coconut oil helps to reduce the loss of protein from damaged hair. The oil penetrates the hair shaft, protecting it from within and preventing further damage.
• Reverses Harsh Effects of Chemicals: Chemicals found in hair products can be harsh and damage the hair. Coconut oil can help reverse the harsh effect and restore the natural health of the hair.
• Contains Essential Nutrients: Coconut oil is a great source of vitamins, essential fatty acids, saturated fats, lauric acid, and antioxidants that are good for hair. These nutrients help to nourish hair and keep it healthy.
• Lauric Acid: Coconut oil’s lauric acid has a low molecular weight and easily penetrates the hair shaft, unlike mineral oil. This helps to strengthen hair and prevent breakage.

If you’re looking to incorporate coconut oil into your hair care routine, here’s a simple trick:

1. Massage Two Tablespoons into Hair: Massage two tablespoons of coconut oil into your hair, starting from the roots to the tips. Make sure to cover all parts of your hair.
2. Leave on for an Hour: Leave the coconut oil on your scalp for an hour. This allows the oil to penetrate your hair and provide maximum benefits.
3. Thoroughly Wash Hair: After an hour, thoroughly wash your hair with shampoo and conditioner. Make sure to remove all traces of the coconut oil.

This trick can be repeated twice a week to keep your hair healthy and nourished.

Ginseng

Ginseng is a potent herb with many health benefits. One of its lesser-known benefits is that it can promote hair growth and improve the overall health of your hair.

• Promotes Hair Growth: Ginseng has a proliferative effect on human hair follicles. This means that it can stimulate the hair follicles to produce new hair growth. It does this by increasing the dermal papilla cells in the hair follicles, which are responsible for hair growth. This makes ginseng an excellent natural remedy for hair loss.
• Strengthens Hair Structure: Ginseng contains antioxidants like polysaccharides that can help improve the hair’s overall structure. These antioxidants can strengthen the hair shaft, making it less prone to breakage and damage. This can lead to healthier-looking hair that is less prone to split ends and breakage.
• Protects Hair from the Elements: Ginseng’s antioxidant properties can also help protect the hair from the elements. Free radicals and environmental stressors can damage the hair, but ginseng can neutralize free radicals and reinforce the hair’s natural defenses. This can help keep your hair healthy and vibrant-looking, even in harsh environmental conditions.

How to Use Ginseng for Hair Growth and Protection

To try this remedy, use ginseng oil. Here’s how:

• Combine 2 tablespoons of ginseng oil with ½ a cup of coconut oil.
• Massage the mixture into your scalp.
• Leave it on your scalp for 30 minutes or overnight.
• Use this method only once a week!

By using ginseng oil regularly, you can help promote hair growth, strengthen your hair’s structure, and protect it from environmental stressors. Plus, it’s a natural remedy that is gentle on your hair and scalp. Try it out and see the difference it can make!

Fish Oil

Fish oil is rich in omega-3 fatty acids that can encourage lush, vibrant hair growth. Fish oil contains docosahexaenoic acid, a potent compound that stimulates hair follicles and induces hair proliferation by awakening dermal papilla cells in the scalp.

This super-nutrient can help transform thin, wispy strands into thick, lustrous locks. For dramatic hair thickening and fuller hair, fish oil pills are an all-natural remedy like no other.

poch by exhibiting a transformative effect on hair follicles, fish oil promotes hair cell regeneration and extends the anagen or “growth” phase of hair, preventing premature hair shed.

For this revolutionary hair thickening treatment, fish oil capsules are considered the gold standard. With their concentrated omega-3 fatty acids, fish oil pills pack a powerful punch, helping to create volume, body and bounce in your hairline once more.

Fish oil – nature’s secret weapon for hair thickness and beauty. For startling, salon-style results at home, make fish oil pills your go-to hair product. thicker, stronger, shinier hair awaits!

Lemon

Lemon juice or lemon oil have both been found to help enhance hair quality and growth. Lemons are an excellent source of vitamin C, citric acid, flavonoids, and iron for the scalp. Lemon oil is shown to promote a healthy scalp free from infections and dandruff as well.

Lemons contain citric acid, which helps maintain hair follicles and the delicate bonds between hair shaft and follicle. By strengthening these connections, citric acid helps reduce excess hair shedding and breakage. It also helps stop hair follicles from becoming loose prematurely, leading to less hair fall.

In addition to bolstering hair attachments, lemon’s vitamin C is essential for collagen production and iron helps carry oxygen to hair roots – both crucial for hair health, growth and preventing deficiency-related hair loss.

Lemon oil is also shown to have natural antifungal and antibacterial properties, helping to eliminate the underlying infections that can contribute to dandruff, irritation and hair problems. It leaves the scalp balanced, hydrated and primed for healthier hair growth.

Lemon is further effective in lifting brassy tones from hair after coloring treatments. Its bright, tangy acidity helps gradually fade brassy highlights in a gentle, all-natural way.

For dramatically lustrous locks, apply the refreshing tonic of fresh lemon juice or lemon oil directly to your scalp and hair. Let its energizing essence soak in for 15 minutes before shampooing for a revitalizing scalp massage, improved circulation and to stimulate hair follicles.

With regular use, you’ll discover thinner hair lines filling in, split ends mending, new hair sprouting where once there was bare scalp and vibrant hair growth throughout. This simple, zesty remedy provides a wonderful blend of benefits for hair thickness, shine, color protection and more.

Apply lemon for transformational hair results and prove the power of nature’s most nourishing tonic, right in your own mirror!

Aloe Vera

Aloe vera has been used for promoting the boost of hair growth for decades. It helps to soothe the scalp and condition the hair.

Aloe vera gel contains fatty acids, amino acids and vitamins A, B12, C, and E – essential nutrients that nourish hair follicles and promote hair health. Vitamin E in particular is a powerful antioxidant that protects hair from damage. Vitamin C helps with collagen production to keep hair strands strong, while B vitamins aid circulation to hair roots.

Fatty acids and amino acids provide the building blocks for hair keratin, helping to strengthen hair and reduce breakage. Aloe vera also has anti-inflammatory properties, helping to calm a irritated scalp and relieve conditions like dandruff that can hamper hair growth.

By soothing the scalp and providing essential hair nutrients, aloe vera helps to stimulate hair follicles and enhance hair thickness over time with regular use. It can help revitalize hair that has been damaged by coloring treatments, heat styling or environmental stress as well.

Try applying pure aloe vera gel directly to your scalp and hair, 3-4 times per week. Gently massage it into your scalp to stimulate hair follicles and then comb through to condition your hair strands. Let it sit for at least 30 minutes or as directed before shampooing as usual.

As an alternative, many shampoos and conditioners now also contain aloe vera. These aloe-infused products can help nourish hair and scalp throughout the wash cycle for convenient hair care.

With aloe vera, you’ll find hair looking shinier, feeling softer and growing fuller. Hair will become easier to detangle and manage, while dandruff and irritations fade away. Aloe is nature’s answer for healthy, lustrous locks – stimulate growth, renew shine and bask in the benefits of voluminous, manageable hair!

Aloe your way to hair bliss and bolster growth, from roots to ends. This soothed and nourished remedy will transform your tresses.

Onion Juice

We know… onion juice? Really? YES! Onions contain an antioxidant enzyme called catalase that can boost hair health and growth.

Catalase helps break down hydrogen peroxide, which damages hair follicles and contributes to hair thinning and premature greying. By neutralizing this peroxide, catalase helps protect follicles, prevent greying and promote thicker, fuller hair.

Onions also contain sulfur, which helps maintain keratin production and hair thickness. Keratin is the main structural component of hair strands and too little keratin can lead to weak, brittle hair that breaks easily. Sulfur combats keratin deficiency and keeps hair strong.

Onions have additionally been shown to have mild antibacterial properties, which help maintain a healthy scalp environment. Antibacterial onions can help prevent conditions like dandruff that lead to inflammation, irritation and further hair loss.

To extract onion juice for hair growth, simply quarter an onion and strain to extract the juice. Apply the juice directly to your scalp and hair, avoiding the roots. Let it sit for 1 hour, allowing it to soak into the scalp and follicles.

After 1 hour, thoroughly shampoo and rinse to remove any onion residue. Repeat this remedy 2-3 times per week for best results.

With regular use of onion juice, you’ll notice hair becoming shinier, softer and easier to manage. Greying slows, hair feels thicker and hair loss is reduced. Premature balding can even be reversed in some cases.

Onion juice provides a potent blend of catalase, sulfur, nutrients and gentle antibacterial action – everything needed for hair health, growth and to halt further hair thinning.

Extract the secrets of hair bliss with onion juice. This pungent remedy is scientifically-proven hair food that will change your tresses for the better. Thicker, shinier, more vibrant hair awaits with the kick of an onion! Onion your way to hair transformations and never lose another hair.

Gooseberry

Amla, also known as Indian gooseberry, provides numerous hair and scalp benefits. This fruit contains high amounts of antioxidants, flavonoids, kaempferol, and gallic acid that nourish hair follicles and promote growth.

Gooseberry has the highest natural content of Vitamin C, which is essential for hair health. Vitamin C acts as an antioxidant, helping to protect hair from damage by neutralizing harmful free radicals. It also helps with collagen production, keeping hair strands strong and supple.

Amla has antifungal and antiviral properties, helping to fight infections that lead to dandruff, scalp irritation and hair loss. By reducing fungal overgrowth and inflammation, amla helps to maintain a healthy scalp environment optimal for hair growth.

The oils within amla also help moisturize the scalp and hair, reducing dryness and breakage. Flavonoids in particular have been shown to stimulate hair follicles, which can help increase hair thickness over time.

To use amla for hair growth, take some amla oil and warm it in your hands. Gently massage the oil into your scalp, avoiding the roots. Leave on for at least 1 hour to allow absorption before shampooing as usual.

Repeat this remedy 2-3 times per week. With regular use, you’ll notice hair becoming shinier, softer and less prone to damage. Hair growth increases while hair fall and greying slow down. Amla can even help regrowth some hair loss for those with male or female pattern baldness.

Amla is an Ayurvedic superfood for hair, boasting a combination of nutrients, antioxidants and compounds that feed hair follicles and generate thicker, healthier locks from within.

Massage your way to hair bliss with amla oil. This ruby-hued elixir will transform dull hair and lackluster growth into vibrant, voluminous tresses. Amla – the hair food with benefits so magical and proven, you’ll wonder why you didn’t discover it sooner. Shine, strengthen and sprout with the power of amla – nature’s hair professional, in your own hands!

Caffeine 

Research shows that caffeine can promote lustrous locks and hair thriving. This wonder ingredient helps extend the anagen or “growth” phase of hair, resulting in longer, thicker hair strands.

Caffeine stimulates scalp circulation through vasodilation, increasing blood flow to hair follicles. Better circulation means oxygen and nutrients are efficiently delivered to follicles, supporting hair health, growth and preventing hair loss.

Caffeine also helps release dopamine, a neurotransmitter that makes you feel good and promotes focus. By reducing stress and keeping you motivated, caffeine helps you stick with a healthy hair care routine so you can achieve your hair goals.

Drinking 2-3 cups of coffee per day has been shown to stimulate hair growth for some. The caffeine is just enough to benefit hair follicles without causing unpleasant side effects. If coffee is too acidic for your scalp or stomach, caffeine pills can provide the same hair-boosting effects in supplement form.

With regular caffeine consumption from coffee, energy drinks or supplements, you’ll notice:

• Hair becoming shinier, softer and more manageable. Caffeine moisturizes and detangles hair for a healthy, polished style.

• Hair growth increases over time. Caffeine’s ability to extend the anagen phase leads to longer, thicker and fuller looking hair.

• Less hair fall. By improving circulation and nourishing follicles, caffeine helps prevent excess hair shedding and breakage.

• Stronger hair strands. Caffeine provides nutrients like iron and protein to produce strong keratin, the main structural component of hair strands.

• Prolonged time between hair trims. Caffeine provides the stimulation to make your hair grow at a faster rate so you don’t have to get trims as frequently.

Caffeinate your way to glossy locks and gain inches in height. This energizing compound is a hair care secret weapon like no other. Stimulate. Hydrate. Proliferate. Thicker, shinier and liberated from split ends—caffeine unleashes hair bliss.

Geranium Oil

Geranium oil is prized for its ability to boost hair health, growth and prevent excessive hair loss. This essential oil contains compounds that stimulate dermal papilla cells, the cells responsible for hair follicle development and hair shaft production.

By awakening dermal papilla cells, geranium oil helps to prolong the anagen or “growth” phase of hair follicles, resulting in longer, stronger and thicker hair strands over time. It also helps stimulate the production of new hair follicles, reducing hair thinning and baldness.

Geranium oil is rich in amino acids, the building blocks of hair keratin. Amino acids provide the nutritional foundation hair strands need to grow long, lustrous and voluminous. When applied directly to the scalp and hair, geranium oil helps nourish strands and follicles with amino acid power, decreasing hair fall and damage.

In addition to its hair-feeding properties, geranium oil offers a gentle antifungal effect. It helps balance the scalp environment by reducing excess malassezia fungus, which can lead to dandruff, irritation and inflammation – conditions that contribute to hair loss and slow growth.

To reap the hair benefits of geranium oil, apply 3-5 tablespoons of pure geranium essential oil massaged into your scalp and hair. Let the oil sit on your scalp and hair for at least 60 minutes to ensure absorption before shampooing as usual.

Repeat this remedy at least once per week. Over time, you’ll notice hair becoming softer, shinier and less prone to tangles. Growth increases while breakage and hair fall decrease. New hair strands start sprouting in patches of thinning hair and hairline edges start to fill out.

Geranium oil delivers amino acids, circulatory stimulation and a balanced scalp environment – everything needed to revive dull hair and generate downright lush locks.

In previous years, we published the list of the 100 Fittest Rising Stars in Hollywood. This year, HFR whittled down the list from 100, to 50, and finally to 10. We have combined founder Samir Becic‘s expertise as a health and fitness expert of over 20 years, interviews, and social media posts to narrow down these fit young celebs.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

Samir Becic says of these young Hollywood celebrities “Rising stars are the future superstars. And with that, they become mega-influencers in the world. I’m asking each of you on this list- Let’s keep motivating our children to be the healthiest and fittest they can be so we can fight childhood obesity and diabetes type 2, while also creating successful leaders of tomorrow.”

This year, we are crowning the Top 10 Fittest Rising Stars in Hollywood 2024- here are the active young stars that made our list in alphabetical order:

John Boyega

Fitness:

• On John Boyega’s first workout day, the focus is on weight lifting for the chest and triceps. The warm-up consists of a 15-minute stretch on an incline at a speed of 7. The workout routine includes exercises such as bench press with 4 sets of 10 repetitions, tricep pushdowns with 3 sets of 10 repetitions, incline bench (using dumbbells or a bar), tricep overhead extension (using cable or dumbbell), dumbbell flys and tricep kickbacks. 
• On John Boyega’s second workout day, following Calliet’s routine, the session begins with a 15-minute treadmill warm-up at a speed of 7.0 on an incline. The workout includes four sets of 20 reps of bench presses, incorporating eight to 12 push-ups between each set. Additionally, there are four sets of 20 assisted pull-ups and four main sets of pull-downs (lat version). The workout concludes with cardio exercises involving stairs and activities on the football field.
• On John Boyega’s third workout day, the focus is on biceps and weight lifting. The routine starts with a 15-minute warm-up through stretching. The workout includes deadlifts, preacher curls, cable rows and hammer curls. 
• On John Boyega’s fourth workout day, the routine begins with a 15-minute stretching session on a treadmill. The workout includes four sets of 20 reps of bench presses, with eight to 12 push-ups between each set. Additionally, there are four sets of 20 assisted pull-ups and four main sets of pull-downs (lat version). 
• On John Boyega’s fifth workout day, the routine commences with a 15-minute stretching session on a treadmill. The workout includes squats, front raises, hamstring curls and shrugs.

Nutrition:

• In the first meal of John Boyega’s diet plan, he consumes 45 grams of carbohydrates, which equals 6 white eggs. 
• The second meal consists of a protein shake with 35 grams of carbs from oats. 
• Moving on to the third meal in John Boyega’s diet plan, it includes lean protein (chicken) and 65 grams of carbs from sweet potatoes, accompanied by 1 cup of green veggie soup. 
• For the fourth meal, a protein shake with 35 grams of carbs from steel-cut oats is consumed. 
• The fifth meal in John Boyega’s diet plan consists of lean protein, 1 cup of copra oil, and 1 green veggie soup.

Mental Health Practices: 

• Presently, he is prepared to pause and embrace whatever the universe presents. Reflecting on his journey, Boyega shares, “When I began my professional career at 17, I certainly had specific goals for my twenties – career aspirations, financial targets, the whole spectrum.” Now, at 30, those ambitions have evolved. He expresses a heightened awareness and tranquility, offering him a fresh perspective on various situations. With fewer predefined plans, he observes how everything unfolds, shaped by the decisions made in his late twenties up to this point. Yet, let’s rewind the clock even further.

Yasmin Finney

Fitness:

• Integral to Yasmin’s fitness routine are cardiovascular exercises. Whether it’s jogging, cycling, or engaging in high-intensity interval training (HIIT), Yasmin incorporates activities that elevate her heart rate, infusing energy into her regimen. Embracing the cardiovascular challenge with enthusiasm, Yasmin considers it a key element for building stamina in her fitness journey.
• A pivotal component of Yasmin’s workout regimen involves weight training, emphasizing compound exercises that simultaneously target multiple muscle groups. The incorporation of kettlebells introduces a dynamic aspect to her routine, allowing her to activate her core and test her strength in diverse ways. This style of resistance training not only sculpts her muscles but also contributes to the development of a robust and functional physique. 
• Although Yasmin’s routine is primarily centered around intensity, she occasionally seeks tranquility through the practice of yoga. This serene activity complements her rigorous workouts by promoting flexibility and cultivating mental calmness. The fluid movements and mindful breathing involved in yoga contribute significantly to her overall well-being, providing a means for her to unwind and restore balance in the midst of her busy schedule.

Nutrition:

• Yasmin views her meals as a harmonious blend of flavors and essential nutrients. Skillfully balancing the fulfillment of cravings with providing vital nourishment, her plate is adorned with vibrant salads reminiscent of those found in food magazines. Lean proteins such as chicken, fish, and tofu serve as her allies, fortifying her muscles to meet the demands of her active lifestyle. Yasmin’s dedication to a colorful array of vegetables, including red peppers, leafy greens, and vibrant carrots, reflects her holistic approach to nutrition.
• Recognizing the value of occasional indulgence, Yasmin fully embraces life’s pleasures, whether it’s savoring a velvety slice of chocolate cake or enjoying a hearty burger. These indulgent treats not only gratify her taste buds but also emphasize the importance of maintaining a balanced and moderate approach to her dietary choices.

Mental Health Practices: 

• Over time, a relationship has developed with their skin. They experience issues such as pigmentation, scarring, and acne-prone skin, making it essential to find effective products. Dermologica’s Clear Start, particularly their mist, is a favored choice. Additionally, they appreciate CeraVe, easily accessible at local Boots stores, and find it versatile for use as a body moisturizer post-shower.

Cosmo Jarvis

Fitness:

• On Monday, Jarvis directs his attention to his chest and back during his workout session. He initiates with a warm-up that involves light cardio and stretches, leading into a circuit comprising push-ups, pull-ups, and flies. 
• On Tuesday, Jarvis dedicates his workout to focusing on his legs, following a similar warm-up and stretching routine. He proceeds to engage in a circuit involving squats, lunges, and calf raises. 
• Wednesday is dedicated to the upper body, specifically targeting shoulders and arms. The regimen commences with dumbbell shoulder presses, followed by a circuit that includes bicep curls, tricep exercises, and additional shoulder-focused movements.
• Thursday marks another session dedicated to the lower body, with a specific emphasis on the glutes and hamstrings. The routine kicks off with a warm-up involving light cardio and stretching, leading into a sequence of exercises such as hip thrusts, Bulgarian split squats, and deadlifts.
• Friday marks a comprehensive full-body workout day, with a particular emphasis on core exercises. The regimen commences with a warm-up involving light cardio and stretching, followed by a circuit incorporating crunches, Russian twists, and planks.

Nutrition:

• Embracing a diet rooted in the consumption of wholesome and natural foods, Jarvis steers clear of processed and unhealthy options. He underscores the significance of having a nutritious breakfast as a key aspect of his dietary approach.
• For breakfast, Jarvis enjoys a combination of oats, eggs, and fruit. His lunch options include a salad or soup, along with a choice between a meat sandwich or a grilled cheese sandwich. Dinner usually consists of fish or chicken with vegetables on the side, or he might opt for spaghetti with meat sauce or chicken parmesan.
• On Fridays, Jarvis designates it as a cheat day, allowing himself to indulge in whatever he desires, whether it’s pizza or ice cream.
• Sundays are dedicated to rest, and Jarvis typically refrains from consuming a full meal, opting for a light snack like fruits or nuts.

Mental Health Practices: 

• Jarvis attends cryotherapy sessions. They are characterized by standing in a chamber where liquid nitrogen significantly drops the ambient temperature, promoting the body’s natural healing processes.

Coco Jones

Fitness:

• While her workout routines lack distinct demarcation, she finds joy in incorporating exercise as a consistent aspect of her daily life. Her approach to workouts is not overly experimental; instead, she adheres to fundamental exercises, demonstrating unwavering dedication to her daily practice.
• Coco Jones has evolved into a seasoned dancer through her preparations for shows and events, with dancing now constituting a significant component of her workout routine. Although it doesn’t necessarily demand a separate time slot, her work mandates a meticulous and flexible approach to her movements, making dancing a consistent part of her schedule.
• Consistency characterizes Coco Jones’ commitment to strength training sessions, which stand out as an optimal and highly efficient method for shedding stubborn body fat. Over the past few years, it has remained an integral aspect of Coco Jones’ workout routine. Her typical session comprises a warm-up routine, followed by exercises such as weighted squats, lunges, push-ups, pull-ups, and planks. To maximize the benefits, Coco incorporates dumbbells or kettlebells into these exercises. Additionally, her strength training routine often includes Bench Press, Dumbbell Flys, and Bent Over Rows.

Nutrition:

• Coco Jones maintains a straightforward approach to her diet, avoiding overly strict routines and opting for balance. 
• Her culinary preferences include indulging in a satisfying bowl of colorful ramen accompanied by iced coffee. 
• She particularly enjoys her ramen filled with an array of vegetables and chicken.
• Additionally, eggs and seafood hold a special place in her diet, serving as the primary sources of protein that contribute to the maintenance of her muscular frame.

Mental Health Practices: 

• Prioritizing hydration and adequate sleep is a key aspect of Coco Jones’s lifestyle. 
• She finds relaxation in indulging in a good night’s sleep and enjoying lazy days in her bed. Maintaining a balanced hydration routine, Coco incorporates iced coffee, lemonade, and coconut water into her daily regimen. Conscious of meeting her fundamental needs for rest, recovery, and detoxification, Coco adheres to these simple yet crucial practices consistently. These lifestyle choices serve as the secret behind Coco Jones’s impressive physique, followed diligently day in and day out.

Joe Locke

Fitness:

• His commitment to staying active is key to preserving his lean and toned physique. Involvement in a range of physical activities contributes significantly to his overall well-being and physical prowess.
• Joe fitness routine doesn’t always demand a strict regimen; rather, integrating enjoyable activities into one’s lifestyle can be equally effective. Whether it’s hiking, cycling, swimming, or participating in team sports, these engaging pursuits offer a fun way to stay active. Joe Locke’s dedication to physical activity likely encompasses a blend of such enjoyable activities, each contributing to his overall fitness.
• Joe incorporates a daily run of 3-5 km into your routine. Running not only enhances cardiovascular fitness but also boosts endurance and fosters a sense of accomplishment. It serves as an excellent method to clear your mind and promote overall well-being. 

Nutrition:

• Joe attains and sustains his lean physique by relying on a well-rounded diet. Including lean proteins, whole grains, fruits, vegetables, and healthy fats aids in muscle growth, sustains energy levels, and promotes overall health. Prioritizing nutrient-dense foods and maintaining proper hydration are essential components of any successful dietary plan.
• Joe’s daily diet consists of a protein-rich breakfast comprising eggs, whole-grain toast, and avocado. For lunch, a quinoa salad incorporating a mix of vibrant vegetables and a lean protein source offers both satisfaction and nutrition. A well-balanced dinner could include grilled chicken, steamed vegetables, and a serving of brown rice.

Mental Health Practices: 

• Locke thoroughly researched various options before settling on Wavy’s Everyday Curl Crème. Described as a lightweight lotion that enhances texture and defines curls, according to Locke, it not only provides the ideal level of hold but is also the product that finally made his hair look exceptional.

Xolo Mariduena

Fitness:

• On Mondays, the workout routine includes a series of exercises such as push-ups, pull-ups, bench press, dumbbell flyes, lat pulldowns, cable rows, shoulder press, lateral raises, and shrugs.
• On Tuesdays, the workout regimen involves a range of exercises including squats, jump squats, weighted squats, barbell front squats, leg press, lunges, leg extension, and stiff-leg deadlifts.
• Thursdays consist of a workout routine that includes wide grip push-ups, diamond push-ups, biceps dumbbell curls, barbell curls, hammer curls, triceps pushdowns, triceps bench press, and triceps dumbbell kickbacks.
• On Fridays, the workout routine incorporates various exercises, including Smith machine squats, hack squats, curtsy lunges, single-leg pushdowns, hip thrusters, hip abduction, calf raises, and hyperextension.

Nutrition:

• A primary concern for Xolo Mariduena was dining out, prompting him to take up cooking at home. Additionally, he made dietary adjustments, opting for brown rice instead of white rice and prioritizing protein-rich foods such as chicken and fish.
• For breakfast, the meal consists of eggs, whole-grain bread, and juice.
• Lunch includes chicken, brown rice, and vegetables.
• For dinner, the meal comprises fish, vegetables, brown rice, and a salad.

Mental Health Practices: 

• Xolo Maridueña is experiencing the happiest phase of his life. He has been maintaining a healthy lifestyle, spending quality time with his family, and relishing the pleasant weather in Los Angeles. The Cobra Kai star and 2022 New Hollywood inductee, when speaking to Teen Vogue, expresses contentment, saying, “He really can’t complain.” Adhering to a motto of not getting too caught up in his own thoughts, be it concerning public perception or the next career move, he believes that everything will fall into place. His perspective is centered on doing things for himself and his family, trusting that everything will unfold as it should.

Josh O’Connor

Fitness:

• Running is a fundamental component of Josh O’Connor’s fitness regimen. He integrates running sessions not only into his regular workouts but also on rest days. Regularly visiting the gym, Josh O’Connor participates in a variety of tailored training sessions that aim to support his upcoming roles and sustain a well-toned physique. His gym workouts involve a mix of exercises, incorporating weightlifting, resistance training, and functional movements. This diverse approach enables him to develop strength, flexibility, and balance, enhancing his on-screen presence.
• His concentration lies on compound movements such as deadlifts, squats, bench presses, and overhead presses, strategically targeting multiple muscle groups simultaneously. Engaging in these compound exercises not only fosters raw strength but also enhances functional movements, enabling him to execute physically demanding scenes effortlessly.

Nutrition:

• While committed to his workout regimen, Josh O’Connor places equal emphasis on maintaining a balanced and nutritious diet. His dietary plan revolves around supplying essential nutrients to support his body for rigorous physical demands while fostering overall health and well-being.
• Josh O’Connor adheres to a clean eating approach, opting for whole, unprocessed foods that are rich in nutrients. His meals include a variety of fresh fruits, vegetables, lean proteins, and whole grains. This clean eating practice not only bolsters his physical performance but also amplifies mental clarity and focus.
• In preparation for specific roles, Josh O’Connor collaborates closely with nutritionists and dietitians to customize his dietary plan. For example, if he is portraying a character with specific body requirements or physical attributes, his diet is modified to effectively meet those particular needs.
• Remaining well-hydrated is a crucial element of Josh O’Connor’s dietary regimen. He acknowledges the significance of consuming an ample amount of water throughout the day to bolster his workouts, facilitate digestion, and uphold overall well-being.

Mental Health Practices: 

• Acknowledging the mental health challenges prevalent in the acting profession, O’Connor openly shared his awareness of these issues. Additionally, he recounted a unique and transformative “weird baptism” experience that played a significant role in supporting and enhancing his own mental well-being.

Nicola Peltz

Fitness:

• Nicola expressed a preference for walking over running, prompting the inclusion of a cardio routine as a warm-up. This workout involves a brisk 15-minute walk, serving to effectively warm up your body and stimulate blood flow throughout. 
• On Day 1, the workout routine consists of three sets, each comprising 10 to 15 repetitions, with a rest time of 30 seconds between sets. The exercises for the day include squats, lunges, leg press, leg extension, leg curls, and calf raises, forming a comprehensive lower body training session.
• On Day 2, the workout plan involves three sets, each with 10 to 15 repetitions and a 30-second rest interval. The exercises for the day include bench press, dumbbell press, cable flyes, lat pulldowns, cable rows, and deadlifts, creating a comprehensive upper body training session.
• On Day 3, the workout routine involves three sets, each with 10 to 15 repetitions and a 30-second rest interval. The exercises for the day include hack squats, thigh abduction, glute cable kickback, side glute cable kickback, hip thruster, and hyperextension, offering a comprehensive lower body training session focusing on different muscle groups.
• On Day 4, the workout routine consists of three sets, each comprising 10 to 15 repetitions, with a 30-second rest period. The exercises for the day include shoulder press, shoulder shrugs, bicep curls, barbell curls, tricep pushdowns, and tricep cable kickbacks, providing a comprehensive upper body training session to target various muscle groups.

Nutrition:

• Nicola Peltz is a vegan.
• For breakfast, Nicola incorporates fruits, whole-grain toast, and either oats or a pancake into your morning meal.
• For a snack, Nicola opts for a vegan protein shake to keep you energized and satisfied.
• For lunch, she enjoys a refreshing bowl of salad.
• After her workout, she has a post-workout meal consisting of blueberry pancakes.
• For dinner, Nicola savors a nutritious combination of quinoa and vegetables.

Mental Health Practices: 

• Whenever Nicola experiences a bothersome pimple, she promptly applies a Starface pimple patch before going to sleep.
• Due to her sensitive skin, Nicola relies on the EyeEco Gentle Formula Tea Tree Eyelid and Facial Cleanser as her daily cleanser.

Storm Reid

Fitness:

• Storm is a firm believer in achieving a balance across various forms of exercise, encompassing cardio and strength training.
• Torm dedicates five days a week to gym sessions, lasting between 45 to 65 minutes. Her approach to fitness is marked by a determined attitude and a commitment to her workout goals.
• On Monday, she engages in a series of stretching exercises, including a bent arm wall stretch, lying quad stretch, trunk twist, seated glute stretch, hip flexor stretch, standing toe lift, rotator cuff stretch, and piriformis stretch.
• On Tuesday, Storm partakes in yoga workouts featuring exercises such as low plank, three-legged dog, cat cow pose, reverse lizard, intense child’s pose, extended shoulder rolls, hip-width forward bend, and eagle pose.
• She embarks on a Pilates workout routine on Wednesday, involving exercises like forward fold, spine twists with hands behind the head, hip lift, rollovers, kneeling side kick, plank to leg raises, one-legged downward-facing dog, shoulder bridge, criss-cross, and seated roll-down.
• On Thursday, she focuses on upper body exercises with a regimen of four sets and 10 repetitions each. Include incline dumbbell presses, horizontal rowing, up-and-over shoulder press, assisted pull-ups and dips, as well as bear crawl and hang clean in your workout routine.

Nutrition:

• Storm Reid’s dietary regimen primarily consists of food items and beverages with high nutritional value. Committed to maintaining a healthy and fit body, she emphasizes the intake of substantial amounts of lean proteins, carbohydrates, and fibers. In her dedication to a nutritious lifestyle, Storm refrains from consuming alcoholic beverages, high-fat foods, and sugars, ensuring a balanced and health-conscious approach to her diet.
• For breakfast, Storm indulges in a selection of frozen fruit smoothies, roasted carrots, and pears, along with air-fried squash soup and a refreshing kale juice.
• For lunch, Reid savors a combination of pickled mushrooms, spring panzanella, and herbed white bean dip.
• For dinner, she enjoys an asparagus and mushroom frittata, garlicky Swiss chard with chickpeas, and a Tuscan tuna and white bean salad.

Mental Health Practices:

• In Storm’s skincare regimen, she incorporates Tatcha’s The Rice Wash cleanser and Tatcha’s The Dewy Skin Cream for moisturizing. Additionally, she includes 2-3 drops of Dr. Barbara Sturm’s Hyaluronic Serum in her routine.

Hunter Schafer

Fitness:

• Hunter starts her day with a Pilates session as part of her stretching routine. Pilates is known for promoting leanness, toning the body, and achieving a slender waistline while efficiently burning calories. 
• Hunter also does cardio and a full body circuit routine. During this exercise session, she engages in three sets of 20-minute sessions on the treadmill or any alternative cardio routine before transitioning to circuit training. In the circuits, her emphasis will be on specific body areas. While this routine primarily involves bodyweight exercises, she also incorporates weights or resistance bands for added intensity.
• The workout consists of three sets with each set involving exercises performed for 45 seconds, followed by a rest period of 1-2 minutes after completing the entire circuit. In the first circuit focusing on the upper body, the exercises include burpees, push-ups, pike push-ups, triceps dips, and mountain climbers. Moving on to the second circuit, which targets the core, Hunter engages in crunches, leg raises, plank twisters, side planks with hip dips, and a plank hold. The third circuit, dedicated to the lower body, involves squats, squat pulses, lunges, donkey kickbacks to a fire hydrant, and glute bridges. 

Nutrition:

• For breakfast, Hunter enjoys a delightful combination of poached eggs, avocado toast, and a refreshing glass of juice.
• Hunter drinks a protein shake for her snacks. 
• For lunch, Hunter eats a balanced and satisfying meal consisting of a lean chicken breast, a modest portion of rice, and a variety of nutritious vegetables. This combination offers a well-rounded plate with protein, carbohydrates, and essential vitamins from the vegetables, creating a wholesome and delicious lunch option.
• For dinner, consider a choice of grilled salmon, turkey, or whole grain pasta paired with a side of fresh vegetables and a crisp salad.

Mental Health Practices: 

• On days off, Hunter doesn’t set an alarm. During workdays, alarms are set 35 minutes apart, allowing Hunter to reach the end of the series before fully waking up. On leisure days, she chooses to sleep in until at least noon, followed by spending an additional hour in bed either on her phone or checking in with friends to plan the day ahead.

Fitness expert Samir Becic believes celebrities have a duty to serve as positive influences. “Many feel pressured to attain an ‘unnatural’ look through dangerous shortcuts like steroids. But true health comes from sustainable habits, not fleeting aesthetics.”

For this year’s list, we searched far beyond photo ops, seeking emcees walking the walk of wellness. Through viral videos, interviews and Samir’s 30+ years of expertise, we narrowed our sights to 10 rappers proving fitness is a lifestyle, not just for looks.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

These wordsmiths show fighting flair doesn’t have to come at the cost of wellness. Whether overcoming medical hurdles or promoting balanced nutrition, they showcase health as a daily grind.

So scroll on to meet the lyricists leading by lifestyle. This top 10 puts pedal to the pavement to prove well-rounded winning ways. Hip hop’s biggest names are redefining success with sustainability at their core. Let the rankings begin – it’s time to see who’out Top 10 Fittest Rappers 2024 list in alphabetical order:

50 Cent

Fitness:

• In addition to doing endurance training to attain such a great body shape, 50 also lifts very heavy weights and works out for two to three hours every day.
• Monday: core workouts 
• Tuesday: arms and chest 
• Wednesday: Cardio training 
• Thursday: legs and glutes 
• Friday: Boxing and cardio
• Saturday: Full body strength
• Sunday: Rest day 

Nutrition: 

• His diet plan is pretty strict
• Although occasionally indulging in a cheesy sandwich and cranberry juice, which is his favorite food, 50 Cent embraces healthy eating, with anti-inflammatory foods and natural melatonin as keys.
• Beakfast: egg whites and a protein smoothie
• Lunch: lettuce chicken wraps and tart cranberry juice
• Dinner: filet mignon, steamed broccoli, and spinach salad. 
• Supplement: Fat burner and natural sleep aid

Mental Health Practices: 

• Typically, he is out of bed by 9 a.m. In his line of work—making music—that’s early. When he is in the middle of recording a record, he might be in the studio until 3 or 4 in the morning. But typically, Saturday nights he is in bed by 11:30 or midnight, and he’ll sleep a good nine hours to refresh his body.
• Even though he has changed tremendously over the last twenty years, Jackson has kept his same, unwavering work ethic and his commitment to both his physical and mental health.
• Unlike many other rappers, 50 Cent is renowned for being a non-drinker and non-smoker; preferring to keep a clear mind for Business ventures. Even if he is out at a club or having a party, he has a method of staying away from alcohol.

J. Cole

Fitness:

• Monday: Leg & lower body: 3-4 sets and 6-8 reps doing the machine leg extension, machine hamstring curls, dumbbell walking lunge, romanian deadlifts, lying leg curls, standing calf raises, barbell reverse lunge, and weighted donkey calf raise.
• Tuesday: Biceps and Triceps: 3-4 sets and 6-9 reps of incline dumbbell triceps extension, dumbbell alternate biceps curl, single-arm dumbbell preacher curl, cable rope push-down, EZ barbell reverse grip curl, dumbbell standing kickback, leant-forward EZ bar curl and barbell step-up.
• Wednesday: Arms, Chest, and Shoulders: 3-5 sets and 6-8 reps of incline chest press, renegade row, banded Push-ups, high to low cable fly, horizontal cable crossover, speed, bench press, plate press out and one-armed medicine ball push-ups
• Cardio Workouts: High-Intensity Interval Training/HIIT: chest cross arm swing, side bend stretch right side, hand walkout, lose grip chest press with crunch DB over the shoulder chops, lunge to split jumps, plank to hip dips and push-ups with shoulder taps

Nutrition:

• J. Cole’s diet plan is an entirely plant-based vegan diet regimen. Well most of the diet items that were being consumed by him were Vegan. He used to take lean protein, green vegetables and high fiber in his diet plan.
• Drinking an excessive amount of water is an obligatory component of J.Cole daily discipline.
• To maintain his health and fitness, he distanced himself from unhealthy products, like junk food, alcohol, sugar, and others.
• Breakfast: Blueberry oatmeal waffles, Tofu omelet and pearrific green smoothie
• Lunch: A bowl of brown rice, miso soup and mixed green salads
• Dinner: Broiled veggie bowl, avocado toast and lemony chickpea quinoa salad
• Snacks: Apple & kale chips and dry nuts & seeds

Mental Health Practices:

• J. Cole also shared how changing his interactions with social media has improved his overall wellbeing.
• J. Cole also does a lot of meditation to help improve his mental health. 

Drake

Fitness: 

• He credits his success to trainer Jonny Roxx, who has guided Drake to make remarkable progress throughout their years of training together. 
• His Instagram posts chronicle his dedication to getting stronger through hard work.
• At the gym, Drake balances cardio with weight- and strength-training.
• He also enjoys getting more exercise by playing a ball game whether that be tennis, basketball, or soccer.
• Drake hits the gym for circuit training that consists of push ups, dips, and pullups in a 3:2:1 ratio. As Roxx recommended, you too can pull this off by starting with 3-2-1 reps for 10 rounds, resting 1 minute between rounds.
• Monday: Full body burn
• Tuesday: Cardio and Hoops
• Wednesday: Upper body
• Thursday: Cardio
• Friday: Core and Leg day
• Saturday and Sunday: Rest 

Nutrition: 

• Drake typically keeps his diet clean.
• He generally consumes low carbohydrate, medium fat high protein foods.
• Drake avoids pasta and other refined carbs when he’s trying to achieve his peak physical condition.
• Drake loves white wine spritzers, and they’re a great way to lower both the overall alcohol and calorie content of your drink.
• Breakfast is typically a bowl of oatmeal with fresh fruit or a four-egg omelet with vegetables 
• Snacks consist of a protein shake or bar.
• Lunch includes fresh fish or lean chicken, stir-fried vegetables 
• Dinner is usually lean beef, sweet potatoes, and a large bowl of leafy greens with olive oil

Mental Health Practices:

• Drake enjoys getting facials.
• Drake takes time to focus on his skin care and hair.
• He ensures to obtain quality sleep.

Eminem

Fitness:

• Eminem does a lot of cardio where he feels like he is obsessed with it. He runs on a treadmill and starts by doing two miles a day, then gets to four, and then to six,  then ten, then fifteen, and lastly seventeen. 
• He has hired a trainer.
• He often lifts weights.
• After Eminem decided to beef up his workouts and incorporate plyometrics and strength-training moves into his regimen, he did it all with the help of exercise DVDs at home, including Body Beast, Shaun T’s Insanity and P90X.
• Mondays are dedicated to cardio.
• Tuesdays are for back and biceps.
• Wednesdays he does legs and glutes
• Thursday he does a lot of boxing
• Fridays are typically for core training

Nutrition:

• Eats lean meats 
• Replaced refined carbs with complex carbs 
• Drinks diet coke instead of alcohol 
• No longer uses drugs 
• Eats lots of vegetables and fresh fruit
• Breakfast: egg whites, green juice, and kale smoothie
• Lunch: Turkey breast, grilled veggies, and bakes sweet potato
• Dinner: steak or fish with steamed veggies
• Supplements: Fat Burner, Whey Protein, and Melatonin

Mental Health Practices :

• Eminem has spoken about rapping about mental health and addiction in his music, calling it a “therapeutic” process.
• The artist has not been quiet about his troubles with drug addiction and psychological issues over the years.
• Eminem said ““Well, I think that’s one of the great things about rap music is that, you know, you could put so much of your life in it. I was just trying to figure out how to expand on that and I kinda got lost.”

LL Cool J

Fitness:

• LL was used to jumping off the bus in the middle of a desert for miles of road work, or scrambling over the fence of a high-school football field to do wind sprints followed by pullups on a goalpost.
• Part of the reason LL Cool J looks the way he does is that his trainer merges old-school exercises like bench presses and curls with “cardio blasts” that are created to give maximum results in minimum time.
• LL’s book synthesizes this one-of-a-kind “dinner with everything” blend with dumbbell bodybuilding as well as plyometric forces, fighting principles and tactics, and both calisthenic and cardio fads, all for the purpose of fiber-optic muscularity plus leanness.
• LL warms up for 5 to 10 minutes using a treadmill, a stationary bike, or some other cardio apparatus. Jumping jacks or running in place will also do the trick.
• While performing a circuit, LL does not stop to rest between exercises until he has completed the last move of the circuit. Rest for 1 1/2 minutes before doing the same circuit again. He does both chest/cardio circuits two times each. Both biceps/cardio circuits will be done three times each. Rest 1 1/2 minutes before moving on to the next circuit.

Nutrition:

• LL’s carb choices primarily consist of fruits and vegetables, as this healthy eater avoids refined junk like sweets, white rice, sugary cereals, etc. 
• Fish is LL’s favorite flavor and a super source for powerful nutrients – make sure there’s always some healthy fat with the meal!

Mental Health:

• LL Cool J mentions that he typically gets around five to six hours of sleep per night. While this may be less than the recommended seven to eight hours for adults, he compensates with other forms of rest and recovery
• LL Cool J admits that short naps are an integral part of his daily schedule, comparing them to naps taken by kindergarteners. He’s been taking the naps forever, generally after eating a light lunch. Plus, it can heighten alertness and cognitive performance during the day.
• During his non-sleeping time, LL Cool J doesn’t necessarily rest. Instead, he will sometimes shut his eyes and picture in his mind what he wants to happen. The mental creation and relief can help relax oneself and can enhance concentration.

Logic

Fitness:

• Warm-up (5-10 minutes) of jumping jacks and dynamic stretches (arm circles, leg swings, etc.) 
• Strength Training (3-4 times per week) of compound exercises like squats, deadlifts, and bench press, bodyweight exercises (push-ups, pull-ups, dips) and core exercises (planks, Russian twists, leg raises) 
• Cardiovascular Exercise (3-4 times per week) of running, jogging, or cycling – High-Intensity Interval Training (HIIT) sessions  and jump rope or other cardio activities 
• Flexibility and Mobility (Daily): Stretching exercises to improve flexibility, yoga or pilates for mobility and balance 
• Rest and Recovery: adequate rest is crucial for recovery. Ensure you get enough sleep each night. 

Nutrition:

• Logic maintain a balanced diet with a mix of protein, carbohydrates, and healthy fats
• He stays hydrated by drinking enough water throughout the day. 
• Breakfast: Whole grain oats with fruits (such as berries or bananas), greek yogurt or a plant-based alternative, scrambled eggs or tofu scramble and a piece of whole grain toast 
• Mid-Morning Snack: Handful of mixed nuts (almonds, walnuts, etc.) and an apple or other fresh fruit 
• Lunch: Grilled chicken breast or tofu, quinoa or brown rice, steamed or roasted vegetables (broccoli, carrots, bell peppers), and olive oil or avocado for healthy fats 
• Afternoon Snack: Greek yogurt with a drizzle of honey, carrot and cucumber sticks with hummus 
• Dinner: Baked or grilled salmon or a plant-based protein source, sweet potatoes or whole-grain pasta, and mixed salad with a variety of colorful vegetables with olive oil-based dressing 

Mental Health Practices: 

• On the soundtrack “Anziety”, Logic describes one of his first experiences with mental illness when he underwent what doctors told him was an anxiety attack. The attack landed Logic in the hospital with a diagnosis of anxiety. As he researched anxiety, he didn’t feel that his experience matched the descriptions. He then started attending therapy to help reduce his anxiety.

Rick Ross

Fitness:

• Had 2 seizures in 2011 and decided to change his lifestyle 
• Lost 100 pounds 
• CrossFit (he calls it RossFit) 
• Ross workout four days a week for 45 minutes each
• Upon waking in the morning, typically around 6 or 6:30, Ross completes a HIIT workout which stands for high intensity training, a minimum of 20-25 minutes, before he eats anything.
• The Burpee exercise is different. Ross says he is a late bloomer with the “Burpees – he calls it the Blurpees – and that’s what he loves to do the most, but those are what hurt the most. Those are the only things that will have his glutes and arms hurting for 2-3 days. Those are the ones that he loves to do the most but also the ones he believes are the most painful.

Nutrition: 

• Did not change diet much, but now eats more fruit
• Still a lover of good food, Ross, who owns 25 Wingstops, watches his diet by balancing exercise, healthy snacks and pigging out.
• Ross tried to just throw healthy snacks in between the meals. That was really his trick, and just slowing down from the heavy meals as it got later in the day. But, during the day at  2 o’clock, he felt as if he could do what he wanted, eat what he wanted. But as it gets to 5 o’clock, 6 o’clock, he really shutting down for the day. Maybe at 9 or 10, he will eat a salad versus 2 in the morning while he is in the studio eating steaks, prime rib and everything else. 

Mental Health Practices:

• The event that caused Ross to take care of himself by changing his diet and sleeping habits was when he suffered his first seizure. 
• One of his biggest motivations is his family. He explains he wants to stay healthy to watch his kids grow up. 

Big Sean

Fitness:

• A big part of Big Sean’s fitness routine is a strong strength training program. He takes part in weightlifting exercises to increase his lean muscle mass and overall strength. His program consists of compound movements such as deadlifts, squats, bench presses along with other reiterations to his upper body.
• Big Sean also includes functional training in his routine. Functional training consists of exercises that simulate real-life movements, increasing his body’s capability to do everyday activities. He would incorporate exercises with bands, large-scale balls, and bodyweight movements.
• Just as much as resistance training, Big Sean stresses the importance of cardiovascular exercise, which aims to improve cardiovascular fitness, increase endurance, and create thermogenesis. He does exercises like jogging, sprinting, stationary biking, HIIT (High-intensity interval training) circuits, etc. 
• Stretching and mobility exercises are included in Big Sean’s routine for injury prevention and maintaining full range of motion. This can consist of Pilate’s, yoga, and dynamic stretching to increase flexibility and joint health.
• Consistency is a crucial element of Big Sean’s fitness success. Big Sean’s commitment and dedication are unwavering. He’s disciplined in adhering to his workout routine—he knows commitment and persistence is essential for long-term payoff.

Nutrition:

• Knows a lot about supplements and carries a special case on the road
• Big Sean places a significant emphasis on nutrition and the consumption of whole food. 
• He focuses on lean proteins such as chicken, turkey and fish. 
• His diet also consists of complex carbohydrates such as quinoa and brown rice.
• The source of his healthy fats come from foods like avocados, almonds and cashews. 
• His fruit and vegetable intake consists of diverse amounts on a daily basis ensuring the consumption of vitamins, minerals, and fiber. 
• Big Sean’s diet is well rounded and balanced, guaranteeing that he is consuming the proper amount of essential nutrients on a daily basis.

Mental Health Practices:

• Recognizing the necessity, Sean eschews the music route for a path of meditation and spirituality, placing himself in therapy sessions—even sparking his father to experiment in the same thought process.

Kanye West

Fitness:

• Barry’s Bootcamp – alternates between weight and cardio training 
• Jogs 
• Works out 25 minutes per day ranging from strength training, cardiovascular, and core movements
• Although the rapper doesn’t actually have his own workout plan, he does have his own fitness routine with celebrity trainer, Don “DB” Brooks.
• Kanye concentrates on exercises that shape his muscles and decrease his weight. Frequently, Brooks includes multiple exercises, along with bands and balls into Kanye’s program and keeps the workout intense and controlled.
• Following a Don-A-Matrix signature style workout, Kanye’s workout is a full body cardio and strength routine, designed to burn body fat and build lean muscle mass.

Nutrition:

• 5 factor diet 
• Since Kanye is no stranger to fad diets, it may not be a shock that he recently adopted a keto diet.
• The keto diet consists of cutting out carbs and only eating protein and fat. The goal is for your body to burn fat for fuel instead of carbs, so it can be beneficial for weight loss and insulin sensitivity, but it may lead to increased cardiovascular risks.
• In terms of West Indian-inspired cuisine, Wallace (chef)  has cooked blueberry cream cheese French toast casserole, lobster tail, and chicken sausage, and while he’s excited about all the food, his jerk dishes– salmon, jerk chicken omelet, ribs– his been his favorite foods to eat so far.

Mental Health Practices:

• But after splitting and divorcing Kim Kardashian, he hightailed it to his Wyoming ranch. The lifestyle change allegedly means Kanye is less concerned about his health, and the rumor is the rapper isn’t exercising much these days.
• Kanye West is a family oriented man and enjoys being surrounded by his four kids. North the eldest of the four, Saint the second eldest, Psalm the 3rd eldest, and Chicago who is a year and a half old. Out of the four, Psalm spends most of her time with Kim rather than Kanye.

Jay-Z

Fitness:

• Works out with Marco Borges 
• Total body workout 
• Always varying his workouts Little rest between each set 
• Focuses on cardio, interval training, abs, and a healthy diet 
• Workout moves include squat and press, reverse lunges, cobra planks, push up into side plank, and heel touch crunches
• Jay-Z circuit exercises include 3-4 sets and 12-15 reps each.

Nutrition:

• Went on a vegan diet for 22 days 
• Jay-Z’s diet is all about balance and he typically eats mostly healthy foods.
• Breakfast: egg whites, cottage cheese, and fruits
• Lunch: steamed vegetables and lean meat
• Dinner: lentils, green salad, and seafood
• Supplements: Protein shakes and vitamins

Mental Health Practices: 

• Jay-Z understands how crucial self-care is, especially for someone enmeshed in ceaseless creation. These days, he cherishes the pauses that allow him to sharpen his mind, to replenish his spirit — breaks that reveal life’s other offerings, like family and friendship, art and sound, the peace and quiet it takes to take his time.
• Jay-Z takes vacations often to give him time to himself to decompress and relax.

The Basics of Sleep

Sleep is a complex physiological process that allows the body to rest, repair, and regenerate. It plays a crucial role in cognitive function, mood regulation, and overall health. While the average adult needs about 7-9 hours of sleep per night, studies show that women often require slightly more. Understanding the reasons behind this disparity requires a closer look at biological and hormonal differences.

Hormonal Influences on Sleep

Women experience unique hormonal fluctuations throughout their menstrual cycles, significantly influencing sleep quality and duration. Estrogen and progesterone, the primary female hormones, impact sleep patterns in several ways:

• Estrogen: This hormone has been linked to improved sleep quality. It promotes REM sleep, which is essential for cognitive function and emotional regulation. However, estrogen levels fluctuate, especially during the menstrual cycle, pregnancy, and menopause, leading to variations in sleep needs and patterns. In the premenstrual phase, some women experience disrupted sleep due to changes in estrogen levels, which can lead to increased irritability and fatigue.
• Progesterone: Known for its calming effects, progesterone can enhance sleep quality. It often increases during the luteal phase of the menstrual cycle, which may explain why some women experience deeper sleep during this time. However, fluctuations in progesterone can also result in insomnia or fragmented sleep, especially in the days leading up to menstruation.

Sleep Disruption Across Life Stages

Hormonal changes during different life stages—puberty, pregnancy, and menopause—can significantly affect sleep. Dr. Joan L.F Shaver highlights the unique challenges women face regarding sleep, including hormonal fluctuations throughout their life stages, such as menstruation, pregnancy, and menopause, which contribute to a higher prevalence of sleep disorders and disruptions, emphasizing the need for gender-specific approaches in assessment and treatment to improve sleep health for women. For instance:

• Puberty: Girls often experience an increase in sleep needs due to rapid growth and hormonal changes. During this phase, they may require more sleep than their male counterparts to support physical and cognitive development.
• Pregnancy: Many women report increased fatigue and sleep disturbances during pregnancy, driven by hormonal fluctuations, physical discomfort, and emotional changes. The need for restorative sleep is heightened as the body works to support the developing fetus. Additionally, conditions such as sleep apnea may become more prevalent during pregnancy, further complicating sleep needs.
• Menopause: The transition to menopause, characterized by a decline in estrogen and progesterone levels, significantly affects sleep quality. Women often experience symptoms such as hot flashes, night sweats, and mood swings, which can lead to insomnia and fragmented sleep. The hormonal fluctuations associated with menopause can make it challenging for women to maintain consistent sleep patterns, leading to increased fatigue and a greater need for restorative sleep. Research shows that postmenopausal women may report poorer sleep quality and increased insomnia compared to their premenopausal counterparts.

The Role of Adrenal Glands

The adrenal glands play a significant role in sleep and hormonal balance for women. They are responsible for producing hormones such as cortisol, adrenaline, and DHEA, all of which can influence energy levels, stress responses, and sleep quality. Dr. Patrick Flynn DC emphasizes how hormonal reserves play a key role in women’s innate need for more sleep in this video.

1. Cortisol Regulation

Cortisol, often referred to as the stress hormone, follows a diurnal rhythm, typically peaking in the morning and declining throughout the day. Chronic stress can lead to elevated cortisol levels, which can interfere with sleep patterns, making it difficult to fall asleep or stay asleep. High cortisol levels are associated with insomnia and may be particularly challenging for women, who often juggle multiple roles and responsibilities. Women managing family, work, and social obligations may experience increased stress, leading to heightened cortisol levels and subsequent sleep disturbances.

2. Adrenal Fatigue

While “adrenal fatigue” is not universally recognized in the medical community, some practitioners suggest that prolonged stress can lead to decreased adrenal function. This condition can result in fatigue, difficulty sleeping, and disrupted hormonal balance. Women experiencing adrenal fatigue may feel a greater need for sleep as their bodies attempt to recover from ongoing stressors. Symptoms can include low energy, mood swings, and difficulty concentrating—all of which can exacerbate sleep issues.

3. Impact on Other Hormones

The adrenal glands also produce DHEA (dehydroepiandrosterone), which can influence estrogen and testosterone levels. An imbalance in these hormones can further affect sleep. For instance, fluctuations in estrogen during the menstrual cycle can interact with adrenal hormones, leading to varying sleep needs and quality. Furthermore, as women approach menopause, the decline in adrenal hormone production can contribute to feelings of fatigue and a reduced ability to cope with stress, ultimately affecting sleep.

4. Stress Response and Sleep Quality

The adrenal response to stress can lead to increased arousal and vigilance, making it harder for women to relax and fall asleep. This heightened state of alertness can prevent the body from entering restorative sleep stages. Stress management techniques, such as mindfulness, yoga, and relaxation exercises, can help mitigate this response, promoting better sleep. By lowering cortisol levels through stress-reduction practices, women can improve their chances of getting a good night’s sleep.

Biological Factors Affecting Sleep

Circadian Rhythms

Circadian rhythms—the body’s natural sleep-wake cycle—can differ between men and women. Research indicates that women may have a shorter circadian cycle, leading to earlier sleep onset and wake times. This difference can make women more susceptible to sleep deprivation, particularly if they attempt to conform to societal norms that favor longer waking hours. A disrupted circadian rhythm can further exacerbate sleep issues, making it vital for women to align their sleep patterns with their natural biological clocks.

Brain Structure and Function

Neuroscientific studies suggest that there are structural differences between male and female brains that could influence sleep. Women tend to have a thicker cortex, which is associated with better cognitive function and emotional regulation. These differences may contribute to varying sleep needs and patterns, as women often juggle multiple roles and responsibilities, leading to increased mental fatigue and a greater need for restorative sleep.

Psychological and Social Influences

Stress and Sleep

Women are often found to experience higher levels of stress and anxiety than men, which can negatively impact sleep quality. Stress activates the body’s fight-or-flight response, making it difficult to relax and fall asleep. As women tend to handle multiple roles—caregiver, professional, partner—this added stress can lead to increased fatigue and a greater need for sleep. Additionally, the societal pressures placed on women to excel in various domains can create a cycle of stress that further disrupts sleep.

Sleep Disorders

Certain sleep disorders, such as insomnia and restless leg syndrome, are more prevalent in women. Hormonal fluctuations, stress, and psychological factors can contribute to these conditions, further amplifying the need for restorative sleep. Women experiencing these disorders may require more sleep to compensate for the poor quality of sleep they receive. Seeking professional help can be vital for women struggling with chronic sleep issues, as effective treatment can improve both sleep quality and overall health.

The Importance of Prioritizing Sleep

Given these biological differences, it’s crucial for women to prioritize sleep as a vital component of overall health. Here are a few strategies to improve sleep quality:

1. Establish a Sleep Routine: Going to bed and waking up at the same time every day helps regulate circadian rhythms.
2. Create a Sleep-Friendly Environment: Ensure that your sleep environment is cool, dark, and quiet to promote relaxation.
3. Manage Stress: Incorporating mindfulness practices, such as yoga or meditation, can help alleviate stress and improve sleep quality.
4. Limit Stimulants: Reducing caffeine and electronic device use in the hours leading up to bedtime can enhance sleep quality.
5. Seek Medical Advice: If you experience persistent sleep disturbances, consult a healthcare provider to explore underlying causes and treatment options.
6. Monitor Hormonal Health: Women experiencing hormonal fluctuations—whether due to menstrual cycles, pregnancy, or menopause—should consider tracking their symptoms and discussing them with a healthcare professional to manage sleep-related issues effectively.

Understanding the biological differences between men and women is essential in recognizing why women generally require more sleep. Hormonal fluctuations, brain structure, and psychological factors all play significant roles in sleep needs. Additionally, the impact of adrenal function, stress responses, and the unique challenges posed by menopause further underscore the importance of adequate sleep for women. By prioritizing sleep and employing effective strategies for improvement, women can enhance their overall well-being, productivity, and quality of life. As we continue to unravel the complexities of sleep and gender, it becomes clear that acknowledging these differences is crucial for achieving optimal health.

Decrease Risk of Dementia and Alzheimer’s Disease: Treatment for these diseases is very expensive and experimental. There has been a definitive link to adults from the ages of 55-93 years old having a lower risk of Dementia and Alzheimer’s Disease when completing a puzzle every day. A study published in Geriatric Psychiatry shows to have found a 15% improvement in “Spatial Working Memory” in adults who complete puzzles every day over ones that never attempt puzzles of any kind.

Increased Reaction Time: Puzzles, in particular, Rubik’s Cubes enhance one’s ability to recognize patterns and interpret what their next moves must be. The same Geriatric Psychiatry study shows a direct correlation with faster reaction times in adults who regularly do puzzles with an average of an 8 millisecond faster cognitive reaction time. 

Increased Hand-Eye Coordination: When the mind registers what the best next move will be it will only be carried out if the hands are able to keep up with the brain. Learning to solve a Rubik’s cube will increase the connection between your brain and your hands, and once you can solve one fairly easily that is when it is time to train to solve it faster. This must be trained because it is using both sides of your brain at the same time, using the memory and hand-eye at once. 

Increase Attention Span: A study published by Baa Bee explains that to solve a Rubik’s Cube one must memorize multiple algorithms and when to implement those movements. When a child begins on Rubik’s Cubes early it trains their brains to concentrate on a task for an extended period and paves the way for strong memory.

Better Problem Solving: A study in Gale Academic Online including 25 subjects, 10 being Rubik’s Cube experts and the remaining 15 being novices. They tested the subject’s ability to adapt to changing environments. The results showed that the expert cubers had a much shorter observation time and were able to come up with solutions faster than novice cubers. Not only were the expert solvers able to adapt and come up with solutions faster than novices, but they were also able to implement their solutions in a more timely manner.

Increase Long Term and Short Term Memory: There is so much to think about when solving a Rubik’s cube and to be able to solve at speed there cannot be any delay. When first starting out with solving Rubik’s Cubes one will learn 5 algorithms to use throughout the solving. But when one decides they want to solve it as fast as they can they must learn 78 different algorithms and what patterns need those algorithms. The solver must have the ability to remember what patterns link with which movements and as I said before there can not be any delay when one wants to solve the cube as fast as possible. 

IQ Booster: In a MensHealth article about how to improve one’s IQ the #1 suggestion is to attempt puzzles for about 25 minutes per day. According to their findings, the average adult can increase their IQ by about four points by challenging their brain with various types of puzzles every day. This is because puzzles not only require a good memory but they increase what they call your “working memory” which goes further than just remembering, it is remembering and knowing how to implement what you have learned. 

Cut out blue light such as TV and phone screens

Blue light uses blue wavelengths typically found on TV and phone screens. During the day, this is perfect since blue light increases attention, mood, and reaction time. However, since this is optimal during the day, at night, it is not pleasant for one to sleep. Studies show that blue light suppresses melatonin and increases circadian rhythm at a higher rate than regular light, causing a person to stay awake about two times longer than average. Individuals who cut out blue light before bed have been shown to have lower stress and better sleep.  

Have a good bedtime routine

A consistent bedtime routine is one of the best ways to relieve stress before sleep. A bedtime routine is meant to help a person wind down and destress from the day. Doing things you enjoy or taking time for self-care is a great way to lower stress. Humans tend to have habits, and the healthier your habits, the healthier and less stressed you will be!  

Lower caffeine intake 

Research has proven that caffeine can delay the body’s natural time clock when ingested. Within the body, there is a substance that makes a person feel sleepiness called adenosine. When an individual intakes caffeine, it blocks adenosine from doing its job and makes the body more alert and awake. The body then feels like it needs to be awake longer than usual, causing lower sleep time and higher stress levels. 

Relax your mind through meditation

Meditation is the process of calming the mind and body. Studies have shown that meditation is an effective way to reduce stress, relax the mind, and lower blood pressure. When done correctly, meditation reduces cortisol levels, the hormone connected to stress—also increasing melatonin within the body leading to tiredness and restful sleep. 

Use lavender essential oils  

Since the beginning of the 13th century, lavender has been used as a natural remedy for insomnia and stress. Studies have shown that individuals who use lavender aromatherapy sleep more soundly than those who do not. This is due to lavender’s ability to increase slow-wave sleep, which in return causes a decreased heart rate and more relaxed muscles. The following day individuals in this study were found to wake up more energized and less stressed. 

Focus on positive topics 

Positive thinking is a great way, in general, to not stress. We all go through things that make us stress more than we should, and it is hard not to think about them to the point where sometimes they keep us up. Having self-talks and thinking of the good things in life rather than the bad has been proven to improve sleep patterns and decrease stress, anxiety, and depression. So next time you think of something negative, try looking at the glass half full and find positive things within the problematic situation because there is always light in the darkness. 

Make your bedroom a good sleep environment

Studies show that keeping a good sleep environment is crucial for less stress and optimal sleep. Individuals who slept in ideal conditions showed lower stress levels and were more energized the following day. There are four critical components to having the environment for sleep—the first being temperature. When the body goes to sleep, it naturally drops body temperature, so keeping the area of sleep within the range of 65 to 70 degrees Fahrenheit is best for rest—next, reducing the amount of noise and light within the room. Noise and light naturally make it more challenging due to them making the mind more alert. Lastly, having good bedding and a mattress you like is essential because it creates a sense of comfort and will help overall sleep. 

Exercise regularly  

Exercise is not only an excellent way to stay healthy but also to reduce stress and possible insomnia. Research shows that individuals who began working out and have problems sleeping began falling asleep faster and staying asleep longer—leading them to less anxiety, stress, and even depression. 

Do you ever see yourself staring at a wall hoping you can sleep, but your mind is racing 100 miles per minute? It is probably due to stress. Stress can have many adverse effects on someone’s lifestyle, such as making it hard to sleep at night. If this is you, do not worry, there are many ways to reduce your stress before bedtime and get the sleep you deserve! Read ten ways to reduce anxiety before bedtime.  

Cut out blue light such as TV and phone screens

Blue light uses blue wavelengths typically found on TV and phone screens. During the day, this is perfect since blue light increases attention, mood, and reaction time. However, since this is optimal during the day, at night, it is not pleasant for one to sleep. Studies show that blue light suppresses melatonin and increases circadian rhythm at a higher rate than regular light, causing a person to stay awake about two times longer than average. Individuals who cut out blue light before bed have been shown to have lower stress and better sleep.  

Have a good bedtime routine

A consistent bedtime routine is one of the best ways to relieve stress before sleep. A bedtime routine is meant to help a person wind down and destress from the day. Doing things you enjoy or taking time for self-care is a great way to lower stress. Humans tend to have habits, and the healthier your habits, the healthier and less stressed you will be!  

Lower caffeine intake 

Research has proven that caffeine can delay the body’s natural time clock when ingested. Within the body, there is a substance that makes a person feel sleepiness called adenosine. When an individual intakes caffeine, it blocks adenosine from doing its job and makes the body more alert and awake. The body then feels like it needs to be awake longer than usual, causing lower sleep time and higher stress levels. 

Relax your mind through meditation

Meditation is the process of calming the mind and body. Studies have shown that meditation is an effective way to reduce stress, relax the mind, and lower blood pressure. When done correctly, meditation reduces cortisol levels, the hormone connected to stress—also increasing melatonin within the body leading to tiredness and restful sleep. 

Use lavender essential oils  

Since the beginning of the 13th century, lavender has been used as a natural remedy for insomnia and stress. Studies have shown that individuals who use lavender aromatherapy sleep more soundly than those who do not. This is due to lavender’s ability to increase slow-wave sleep, which in return causes a decreased heart rate and more relaxed muscles. The following day individuals in this study were found to wake up more energized and less stressed. 

Focus on positive topics 

Positive thinking is a great way, in general, to not stress. We all go through things that make us stress more than we should, and it is hard not to think about them to the point where sometimes they keep us up. Having self-talks and thinking of the good things in life rather than the bad has been proven to improve sleep patterns and decrease stress, anxiety, and depression. So next time you think of something negative, try looking at the glass half full and find positive things within the problematic situation because there is always light in the darkness. 

Make your bedroom a good sleep environment

Studies show that keeping a good sleep environment is crucial for less stress and optimal sleep. Individuals who slept in ideal conditions showed lower stress levels and were more energized the following day. There are four critical components to having the environment for sleep—the first being temperature. When the body goes to sleep, it naturally drops body temperature, so keeping the area of sleep within the range of 65 to 70 degrees Fahrenheit is best for rest—next, reducing the amount of noise and light within the room. Noise and light naturally make it more challenging due to them making the mind more alert. Lastly, having good bedding and a mattress you like is essential because it creates a sense of comfort and will help overall sleep. 

Exercise regularly  

Exercise is not only an excellent way to stay healthy but also to reduce stress and possible insomnia. Research shows that individuals who began working out and have problems sleeping began falling asleep faster and staying asleep longer—leading them to less anxiety, stress, and even depression. 

Regular exercise helps de-stress the mind before bed

Listen to music 

Everyone loves music to either sing or dance to, but there is also great music that can help you relax and sleep soundly at night. A study had proven that adults who choose to listen to music 45 to an hour before bed reported having better sleep quality than when they did not listen to music. They also found that they were more likely to feel relief, leading to falling asleep faster than usual. So, try and listen to your favorite music before sleeping. You might love it!

Take a hot bath or shower 

Showering or bathing at night is a great way to let your body know you are ready for bed. An analysis of several studies showed that people who bathe in water temperature of 104 to 108.5 Fahrenheit improved their sleep quality. It is theorized to be because hot water increases blood flow within the body, allowing the body to lower its temperature faster and get to the optimal level for sleeping. It is also great for destressing because it helps relax muscles! Regular exercise helps de-stress the mind before bed.

Listen to music 

Everyone loves music to either sing or dance to, but there is also great music that can help you relax and sleep soundly at night. A study had proven that adults who choose to listen to music 45 to an hour before bed reported having better sleep quality than when they did not listen to music. They also found that they were more likely to feel relief, leading to falling asleep faster than usual. So, try and listen to your favorite music before sleeping. You might love it!

Take a hot bath or shower 

Showering or bathing at night is a great way to let your body know you are ready for bed. An analysis of several studies showed that people who bathe in water temperature of 104 to 108.5 Fahrenheit improved their sleep quality. It is theorized to be because hot water increases blood flow within the body, allowing the body to lower its temperature faster and get to the optimal level for sleeping. It is also great for destressing because it helps relax muscles! 

We typically think of athletes, movie stars, models, and some rock stars when we talk about “core strength.” But did you know that there are more muscles that make up our core than just those six muscles right above our belly button? There are actually four layers of abdominal muscles, posterior muscles of the back and two other muscle groups deep within the torso that make up our “core.”

All of these need to be strengthened to keep our trunk (torso) healthy, strong and injury-free. 

Most often we see the low back region as the most susceptible to injury. Mainly between the bottom of our ribcage down to the hips and pelvic region. This is because that area is not surrounded by hard matter, like bone needed for added protection. No matter our age it can be truly debilitating to experience lower back pain. Therefore, the best way to maintain a healthy back and core is to regularly train these surrounding muscles as a way to limit injuries, stay strong and enhance mobility throughout life!

So what exercises are best at targeting all of those muscles? Below we have provided a brief anatomy review of the core and listed our top 5 exercises to improve core strength and protect our lower backs from potential injury.

Anatomy Review for The Core:

Abdominals

• Rectus Abdominis (The 6-pack Muscle): This muscle is the most superficial (closest to the surface) in the abdominal muscle group as it lays on top of the other core muscles of the torso. Although this muscle can be targeted and works in conjunction with others in the movement of the trunk, it is considered least protective of the group when it comes to the overall strength of the core. Typically, this muscle is seen as more of an ‘aesthetic’ muscle trained more to look good versus actually building strength.

• External Abdominal Obliques: The next abdominal layer below the Rectus Abdominis. These muscles attach to the front and back of the ribcage, angle downward and insert to the top of the pelvis region on the iliac spine. They essentially wrap around the torso and assist with lateral movement (side bending).

• Internal Abdominal Obliques: Similar to the External Abdominal Obliques, this sheet of muscles also attach to the lower ribs, but are oriented perpendicular to the External Obliques. They make up the abdominal wall that wraps around the torso.

• Transversus Abdominis: This sheet of muscles are the deepest abdominal muscles and like the Internal Obliques, wrap around the trunk of te body. They attach to the lower ribs (7-12th) and onto the back, the pelvis, and the connective tissue of the thoracolumbar region. They assist with stabilization and rotation of the trunk.

Other Core Muscles 

• Erector Spinae and other Paraspinal Muscles: These consist of numerous muscles that run parallel to the backbone. They are both large and small muscle groups, and are attached to a sheath of tendon that connects the vertebrae of the lower spine and the pelvis

• Quadratus Lumborum: The deepest back muscle, the Quadratus Lumborum attaches the lowest ribs and lumbar vertebrae to the posterior iliac spine (the crest of the pelvis.) It helps with the opposite actions of the front abdominal muscles and assists with back bending movements.

• Iliopsoas Group: Another core group, serving as the deepest in the body, are the psoas major, psoas minor and the iliacus muscles. These muscles are stabilizers and lateral movers of the core, as well as lateral rotators of the hip joints. These muscles connect the upper body to the lower body by attaching the anterior lumbar vertebrae, run along the inner pelvis and insert into the lesser trochanter of the femur bones. 

5 Best Exercises to Strengthen these Muscles

Now that we’ve recapped all of the core muscles, let’s break down our favorite exercises to help strengthen our core low back. We love these exercises because they can be done anywhere and don’t require any equipment. Plus, if we want to make them even more challenging, we can always add weights to the mix:

• Regular and Side Planks (On Hands, Elbows and Forearms): We LOVE Planks! Traditional, Forearm and Side Planks are all incredible at helping at building strength in the trunk of the body. These are usually practiced in a static position, one where you hold the shape for as long as possible. That said, there is always the option to add push-up or hip-dips to increase the intensity or target additional muscles. Try holding a Traditional Plank for 30 seconds to see how it feels. If that’s too easy, go for 1 minute. Still too simple? Try for 1 minute in each of these types of Planks and build up from there… You’ll thank us later.

• Sustained Low Boat Pose – Another great strength building technique is the sustained Low Boat pose seen in many yoga practices. Here, we start on our backs. Then we lift the legs, the head and upper shoulders about 3-4 inches off the floor. Only the hips and torso should be touching. After we’ve got that, next we extend the arms past our ears and away from our feet. It may help if we think of the shape of a banana. By holding this shape as long as we can (similar to those planks), we start to activate all of the core abdominal muscles. Lastly, if we want a bigger challenge, there is always the option to flutter-kick the legs or tap our hands to our toes straight up in the middle. Again, try holding this for 30 seconds. If that is a piece of cake, then go for 3-5 reps of 1 minute each.

• Superman or Locust Pose: This exercise is one of our favorites. We think strengthening the back muscles are equally important as the front core and this exercise helps to target the Quadratus Lumborum and our Paraspinal muscle group. During this exercise we will be lying on our stomach. (You may want to use a thick mat or a towel to protect the front of the hips.) Next, reach the arms forward past the ears and lift them up. Do the same thing with the legs, as if you’re flying like Superman. For the yogis out there, this is a variation of Locust Pose. Remember to keep the breath steady while in this shape. Go for 8-10 rounds of lifting up on an inhale and releasing on an exhale. Do that 3-5 times. Lastly, to make this harder, try strapping on some wrist and ankle weights!

• Russian Twists: Here we address some of those deeper muscles, like the External and Internal Obliques, and the Transversus Abdominis, due to the rotating or twisting nature of this exercise. Begin sitting on a mat or towel with the knees bent. Our feet should be about 18 inches away from us resting on the floor. Next, lean back to make an approximate 45-degree angle at the hips. This engages the whole core because we are fighting against gravity. Now we extend our arms out with palms together and keep them straight. From there, we initiate a rotation from side to side while maintaining the 45-degree angle; as those we are drawing a semicircle left to right with our hands.. To increase the challenge we can alway add weight by holding a dumbbell or a medicine ball. If the desire to make this more challenging persists, then try lifting the feet off the floor and hovering them while twisting from side to side.  

• Seated Knee Tucks: We think traditional crunches are a bit overrated. They can put unnecessary strain on the low back and neck, and who wants that, right? Instead, Seated Knee Tucks take that strain off those areas, target all of the core abdominals and help to build strength in the entire trunk. (Not to mention this exercise can really boost that “6-pack” look, if that is something you want.) Start by sitting on a mat or a towel to cushion the seat with your legs straight. Next, place both hands on the ground behind you with elbows bent. Your hands should be flat and the fingers should point towards the feet. Now, lift your legs about 4 inches off the ground and lean back at the same time. Finally, bend your knees while pulling them to your chest and press through your hands so that your torso almost touches your knees in the middle. Repeat. We suggest 3-5 sets of 20 reps. If you want to make it more difficult, add ankle weights. Trust us, you’ll feel it.

There are so many things that can make a man feel less confident than he actually is: a bad day at work, an argument with his partner or kids, even just a funny look from another person outside. But we all know how much confidence matters in terms of success and happiness in life—and yet so many men struggle with it every day.

So what can we do? How can we become more confident men? And how can we help our friends and family members do the same? Well… there are some simple steps that will get you started on the right path, but it won’t happen overnight!

Working Out

If you’re looking for a way to improve your self-esteem and confidence, look no further than the gym.

Working out is excellent for many reasons. It provides many health benefits and helps build confidence in your appearance. Muscle fibers are torn down when we work out, but with protein, muscles can repair the tears and build bigger muscles. Working on a physique you are proud of is a great way to feel good about yourself. A study in the Netherlands did a study on how physical activity affects self-esteem and confidence. Participants were asked to evaluate themselves after a week of physical activity. With 781 participants, the researchers concluded that their self-esteem was boosted because students participated in some physical activity. Their results showed a 0.86 correlation between physical activity and self-esteem. Even small changes in the gym can motivate you to push harder. So hit the gym and get those gains.

Dressing style

The best part about dressing styles is that they can be something other than formal attire. Depending on what you are doing will dictact the kind of clothing you wear. But the critical factor to improving self-confidence is how you present yourself to others. A few tips to keep in mind are always wearing fresh, clean clothes and having variety if possible. If your job has a dress code or uniform, ensure that you prepare your clothes to maintain the best quality. Ironing is a great way to ensure no wrinkles get in the form of looking your best. A study showed that individuals dressed up before completing a task felt more power. Demonstrating that the clothes we wear influence our cognitive thinking.

Grooming

If you’re a guy, you might be thinking: “Who cares about grooming? That’s for girls.” But the truth is, improving how you look and feel about yourself can make you more confident. And when it comes to feeling confident, having great self-esteem and body image are key.

You don’t need to go overboard. A little bit of personal hygiene goes a long way. You should already be brushing your teeth every day and showering regularly. If you’re not already doing that, start now! If you’ve got some time on your hands, nail clipping is a quick way to give yourself a boost in self-confidence—and if you’ve got long hair, taking care of it by getting haircuts or styling products can help too. In addition, some studies have found that the way we see ourselves by grooming can increase our confidence and overall satisfaction with our bodies.

Posture

Something most people don’t consider is their posture. Your slouching posture can cause you to lose confidence and even result in health issues later on in life. A few tips to improve your posture are standing up against the wall. Shoulder blades, buttocks, and heels should be touching the wall. It is essential because it has been linked to several benefits, such as handling stress and increasing overall mood.

Embrace Mistakes

The most important thing to remember when it comes to self-esteem and confidence is that you will make mistakes. We all do, and that’s okay! When you embrace mistakes, it does not affect you the same way if you take them personally. Therefore, learning how to embrace failures is an essential aspect of life. The critical thing to remember is not to give up but learn from your mistakes and improve from those experiences.

Save

One of the biggest reasons why men lack self-confidence and self-esteem is because of their financial situation. It is essential to realize that financial stress can have many mental problems throughout a period. A high amount of stress results in elevated levels of cortisol, which can result in cardiovascular diseases over time. With this said, it is crucial to understand how to save money and get out of debt. Educating yourself and building self-control can help you build the confidence you need to continue working to better yourself.

Let go of Negativity

When you are down on yourself, it can be hard to get back up again. The key is to not let yourself fall into a cycle of negative thoughts and comments.

Self-confidence actually starts in the brain. When you are feeling good about yourself, you will feel more confident and more positive. In turn, this will make you feel better about yourself.

In contrast, when you have low self-esteem or feel insecure about something in your life, then it can lead to negative thoughts and comments that destroy one’s confidence. That’s why it’s important to realize how you view this aspect of life so that you can improve yourself by letting go of any negative thoughts or comments.

Learn a New Skill

Building confidence can be difficult. It’s hard to feel like you’re good at something when you don’t have the skillset to back it up. But there are ways to improve your self-esteem and confidence—and one of them is learning a new skill.

Learning a new skill is essential and a great way to boost your confidence in areas where you need to become more familiar with. We are often too afraid to step out of our comfort zones, but it can be an excellent opportunity to learn new things and ideas that you have never thought of before. The best part is that you can do this anywhere, even from home.

When learning a new subject, the more you become familiar with it, the more confident you will feel about applying it in other areas as well—like work or expanding your skills to improve overall performance.

Goals

Whether it be fitness, productivity, or life goals, it is essential to keep those in mind. Goals are meant to help us guide ourselves to the better position we are in now. It is necessary to understand that you should set goals in a way you can accomplish them. For example, you should place fitness goals with smaller attainable goals. That will overall help you get to the finishing goal. For example, Samir, the founder of HFR, is working on an extreme fitness challenge of walking 3 miles with a 200 pounds weighted vest. But he can’t do it in one sitting. So he’s been breaking it down into several smaller goals and eventually bulding up to 200 pounds of weight.

Mindset

There are many ways that you can improve your self-esteem and confidence. First, you need to accept that you’re not perfect. We all make mistakes, and that’s okay! We can learn from them and continue moving forward.

Next, take time out of your day to do something that makes you happy. This could be anything from going to the gym to seeing a friend for coffee or reading a book. Whatever it is for you, make sure it makes you feel good about yourself and boosts your confidence!

Lastly, confidence comes from our mentality; how we believe in ourselves can determine how well we can accomplish tasks. Taking in criticism but not letting it control us will help us be wiser on how we do things and give us peace of mind that these words don’t define us.

We can all understand that life is stressful; sometimes, we may feel overwhelmed and stressed. However, by building self-esteem and confidence, we can continue pursuing our dreams, passions, and goals.

Slowed Metabolism

One of the significant dangers associated with yo-yo dieting is slowed metabolism, which can have negative consequences on long-term weight management. When you drastically reduce your calorie intake during a diet, your body perceives this as a period of food scarcity and adapts by slowing down your metabolic rate. This adaptive response is a survival mechanism to conserve energy. Unfortunately, research has shown that this metabolic slowdown can persist even after you’ve stopped dieting and returned to your regular eating habits. As a result, your body becomes more efficient at storing calories and burning fewer calories at rest, making it increasingly difficult to lose weight and maintain weight loss in the long term. The constant fluctuations in calorie intake can disrupt the delicate balance of your metabolism, making sustainable weight management a challenging task. Instead of resorting to extreme calorie restrictions, focus on adopting a balanced and nourishing approach to eating that supports a healthy metabolic rate and overall well-being.

Studies have shown that yo-yo dieting can lead to metabolic changes that make it harder to lose weight and maintain weight loss in the long term. The constant fluctuations in calorie intake can disrupt the delicate balance of your metabolism, making sustainable weight management a challenging task. Instead of resorting to extreme calorie restrictions, focus on adopting a balanced and nourishing approach to eating that supports a healthy metabolic rate and overall well-being.

Nutritional Deficiencies

Nutritional deficiencies are a serious concern associated with yo-yo dieting. Many fad diets often promote extreme restrictions or eliminate entire food groups, leading to imbalanced and inadequate nutrient intake. By constantly cycling between restrictive eating and overeating, you may miss out on essential vitamins, minerals, and nutrients that are crucial for your overall health and well-being. For example, low-carbohydrate diets have been shown to limit your intake of important sources of fiber, B vitamins, and minerals found in whole grains and fruits. Similarly, overly restrictive diets may deprive you of essential fats, proteins, or certain micronutrients. These nutritional gaps can lead to deficiencies that impact various bodily functions, such as immune function, energy production, and cognitive health. To prioritize your nutritional well-being, it’s important to adopt a balanced and varied diet that includes a wide range of nutrient-dense foods. Consulting with a registered dietitian can also help ensure you meet your nutrient requirements while working towards your health goals. Remember, a sustainable and nourishing approach to eating is key to long-term health and vitality.

Muscle Loss

Muscle loss is a significant concern when it comes to yo-yo dieting. Rapid weight loss, often a result of severe calorie restriction, can lead to the breakdown of muscle tissue for energy. This is problematic because muscle plays a vital role in your overall health and well-being. Not only does muscle provide strength and stability, but it also plays a crucial role in supporting a healthy metabolism. Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat tissue. When muscle mass is lost, the body’s metabolic rate can decrease, making it harder to maintain weight loss and potentially leading to weight regain. Additionally, losing muscle can negatively affect your body composition, leading to a higher percentage of body fat. This can contribute to a less toned appearance and decreased physical performance. To mitigate muscle loss, it’s important to focus on maintaining muscle mass while pursuing weight loss or body recomposition goals. This can be achieved through resistance training exercises, consuming adequate protein, and ensuring you’re in a moderate calorie deficit rather than a severe one. Prioritizing strength training and a balanced approach to nutrition can help preserve muscle, support your metabolism, and enhance your overall physique and well-being.

Weight Regain

Weight regain is a common consequence of yo-yo dieting. The restrictive nature of many diets makes them difficult to maintain in the long term, and as a result, individuals often return to their previous eating habits once the diet is over. This return to old patterns of eating can lead to weight regain, undoing the progress made during the dieting phase. The cycle of weight loss followed by weight regain can be frustrating and disheartening, as it may create feelings of failure and self-blame. Moreover, this pattern of yo-yo dieting can negatively impact your metabolism, making it even more challenging to lose weight and maintain a healthy weight in the future. Instead of relying on restrictive diets, it is important to focus on sustainable and balanced lifestyle changes that promote healthy eating habits and regular physical activity. Developing a positive and healthy relationship with food, where no foods are off-limits, can help foster a more sustainable approach to weight management. By focusing on long-term lifestyle changes rather than quick fixes, you can achieve a healthier weight and maintain it in the long run, promoting overall well-being and a positive body image.

Emotional Distress

Emotional distress is a significant consequence of yo-yo dieting. The constant cycle of weight loss and weight regain can have a profound impact on your mental and emotional well-being. Yo-yo dieting often leads to feelings of frustration and disappointment when the weight loss achieved during the diet is not sustainable in the long term. The repeated failure to maintain a specific weight or appearance can result in a negative relationship with food, body image, and self-esteem. Negative self-talk and self-criticism may become prevalent, further exacerbating emotional distress. This distressing cycle can create a harmful and unsustainable pattern of dieting, which ultimately takes a toll on your mental health. It is crucial to prioritize a balanced and compassionate approach to both your physical and mental well-being. Focus on developing a healthy relationship with food, embracing body positivity, and practicing self-acceptance. Seeking support from mental health professionals or support groups can also be beneficial in navigating the emotional challenges associated with yo-yo dieting. Remember, true health encompasses not just the physical aspect but also the mental and emotional aspects, and fostering a positive mindset is essential for overall well-being.

Increased Risk of Chronic Diseases

Yo-yo dieting poses a significant risk to your long-term health by increasing the likelihood of developing chronic diseases. The constant fluctuations in weight and metabolic changes associated with yo-yo dieting can have detrimental effects on various aspects of your health. Research has shown that yo-yo dieting is associated with an increased risk of heart disease, high blood pressure, and type 2 diabetes. These chronic conditions can have severe implications for your overall well-being and quality of life. The rapid weight loss and subsequent weight regain can lead to imbalances in blood sugar levels, elevated blood pressure, and increased levels of inflammation in the body. Moreover, yo-yo dieting may impair insulin sensitivity and disrupt the body’s ability to regulate blood glucose effectively. These metabolic disruptions, combined with the stress placed on the cardiovascular system, contribute to the heightened risk of chronic diseases. It is crucial to prioritize long-term health over short-term weight loss goals. Instead of resorting to restrictive diets, focus on adopting sustainable lifestyle changes that promote a balanced diet, regular physical activity, and stress management. By taking a holistic approach to your health, you can reduce the risk of chronic diseases and cultivate a healthier and happier life.

Disrupted Hormonal Balance

Disrupted hormonal balance is a significant concern when it comes to yo-yo dieting. Rapid weight loss followed by weight regain can have a profound impact on the delicate hormonal systems within the body. Hormonal imbalances can manifest in various ways, particularly affecting menstrual regularity, fertility, and conditions related to hormones such as polycystic ovary syndrome (PCOS). Yo-yo dieting can disrupt the normal functioning of the hypothalamic-pituitary-gonadal axis, which regulates reproductive hormones. This disruption can lead to irregular or absent menstrual cycles, making it difficult for women to track their fertility and plan for pregnancy. Furthermore, the hormonal shifts caused by yo-yo dieting can exacerbate or contribute to the development of hormone-related conditions like PCOS. PCOS is characterized by hormonal imbalances, irregular menstrual cycles, ovarian cysts, and symptoms such as acne, weight gain, and excessive hair growth. Yo-yo dieting can worsen the symptoms of PCOS and make it more challenging to manage the condition effectively. It is important to prioritize a balanced and sustainable approach to weight management that focuses on nourishing the body and supporting hormonal balance. By maintaining a stable weight and nourishing your body with a well-rounded diet, you can help promote hormonal health and reduce the risk of associated complications. Seeking guidance from healthcare professionals, such as endocrinologists or gynecologists, can provide valuable support in managing hormonal imbalances and related conditions.

Impaired Immune Function

Impaired immune function is a significant consequence of yo-yo dieting. The restrictive nature of many diets often leads to inadequate nutrient intake, which can compromise the body’s immune system. Proper nutrition is essential for maintaining a strong and resilient immune system that can effectively defend against infections and illnesses. When you cycle between restrictive eating and overeating, your body may not receive the necessary vitamins, minerals, and antioxidants it needs to support optimal immune function. Inadequate intake of key nutrients like vitamin C, vitamin D, zinc, and iron can weaken the immune response and make you more susceptible to infections. Additionally, rapid weight loss and nutritional imbalances can contribute to increased stress levels, which further suppress immune function. It’s important to prioritize a well-rounded and balanced diet that includes a variety of nutrient-dense foods to support your immune system. Including immune-boosting foods such as fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients to strengthen your immune response. Regular exercise, stress management techniques, and adequate sleep also play important roles in supporting immune function. By adopting a sustainable and nourishing approach to eating, you can help maintain a robust immune system and protect your overall health.

Loss of Body Trust

Loss of body trust is a significant consequence of yo-yo dieting. Constantly subjecting yourself to restrictive eating patterns can disrupt your connection with your body’s natural hunger and fullness cues. By following external rules and restrictions imposed by diets, you may become disconnected from your body’s innate wisdom and ability to regulate its own nourishment. Over time, this can erode your trust in your body’s signals, leading to confusion and uncertainty about what and how much to eat. The reliance on external guidelines can override your body’s natural ability to determine its nutritional needs. This disconnection from your body can perpetuate a cycle of dieting and overeating, as you may struggle to recognize and honor your true hunger and fullness cues. It is important to cultivate a sense of body trust and reconnect with your body’s signals. This can be achieved by practicing mindful eating, tuning in to your body’s sensations, and listening to its cues of hunger, fullness, and satisfaction. Building a healthy relationship with food involves embracing a non-diet approach that prioritizes self-care, nourishment, and intuitive eating. By fostering body trust and honoring your body’s needs, you can develop a more sustainable and positive relationship with food and yourself.

Negative Impact on Self-esteem and Body Image

Yo-yo dieting can have a significant negative impact on your self-esteem and body image. The constant cycle of weight loss and weight regain, along with the accompanying feelings of failure, can take a toll on how you perceive yourself and your self-worth. The relentless pursuit of a specific weight or appearance can create an unhealthy obsession with body image, leading to feelings of dissatisfaction and inadequacy. Each time weight is regained, it can reinforce negative beliefs about your body and contribute to a poor self-image. Comparisons to others or societal ideals can further exacerbate these feelings of self-doubt and insecurity. The negative impact on self-esteem can extend beyond physical appearance, affecting other areas of your life such as relationships, career, and overall well-being. It is important to remember that self-worth and confidence should not be tied solely to external factors like weight or appearance. Embracing a body-positive mindset and cultivating self-compassion is crucial in breaking free from the cycle of yo-yo dieting and fostering a positive self-image. Focus on your strengths, practice gratitude for your body’s capabilities, and engage in activities that promote self-care and self-acceptance. Seeking support from therapists, support groups, or body-positive communities can also provide valuable guidance in building a healthier and more positive relationship with your body and yourself.

Maintain A Healthy Diet

A healthy diet is an essential aspect of overall health, and it can play a significant role in managing erectile dysfunction (ED). A diet that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats can improve blood flow, reduce inflammation, and promote cardiovascular health, all of which are important factors in ED. For example, foods like spinach, kale, and other leafy greens are rich in nitrates, which can help improve blood flow and reduce the risk of ED. Additionally, consuming foods high in fiber can help regulate blood sugar levels, which is important for those with diabetes, a leading cause of ED.

Exercise Regularly

Regular exercise is another important factor in managing erectile dysfunction (ED). Exercise can help improve overall health and circulation, which can help alleviate ED symptoms. Exercise can also help reduce stress and anxiety, which are common psychological factors associated with ED. Aim for at least 30 minutes of moderate physical activity per day, such as walking, jogging, or cycling. Resistance training, such as weight lifting, can also be beneficial for managing ED, as it can help increase testosterone levels and improve muscle strength. However, it’s important to talk to your doctor before starting a new exercise routine, particularly if you have any underlying health conditions that may limit your ability to exercise. 

Manage Stress

Stress is a common psychological factor associated with erectile dysfunction (ED). When you’re under stress, your body releases hormones that can interfere with sexual function. Managing stress can be an effective way to alleviate ED symptoms. Engaging in stress-reducing activities such as yoga, meditation, or deep breathing exercises can help reduce stress and promote relaxation. These activities can also help improve blood flow and reduce inflammation, which are important factors in managing ED. Additionally, counseling or therapy may be helpful for managing stress and anxiety related to ED. It’s important to identify and address any underlying psychological factors that may be contributing to ED symptoms. 

Quit Smoking

Smoking is a major risk factor for erectile dysfunction (ED). Smoking damages blood vessels and reduces blood flow, which can contribute to ED symptoms. Quitting smoking can help improve cardiovascular health and reduce the risk of ED. It can also improve the health of your blood vessels and increase blood flow to the penis, which can help alleviate ED symptoms. If you’re having trouble quitting smoking, talk to your doctor about strategies to help you quit, such as nicotine replacement therapy, medication, or counseling. Quitting smoking can be challenging, but it’s an important step in managing ED symptoms and improving overall health.

Limit Alcohol Consumption

Excessive alcohol consumption can be a contributing factor to erectile dysfunction (ED). Drinking too much alcohol can damage blood vessels, reduce blood flow to the penis, and interfere with hormone production, all of which can contribute to ED symptoms. Limiting alcohol consumption can help improve sexual function and manage ED symptoms. The American Heart Association recommends limiting alcohol consumption to no more than two drinks per day for men. It’s important to note that the recommended amount of alcohol may vary based on individual health factors, so it’s important to talk to your doctor about what’s right for you. 

Maintain A Healthy Weight

Maintaining a healthy weight is essential for overall health and can also improve sexual function. Being overweight or obese can increase the risk of erectile dysfunction (ED) by affecting blood flow, hormone levels, and overall cardiovascular health. Losing weight through a combination of diet and exercise can help manage ED symptoms and improve sexual function. Aim for a healthy body mass index (BMI) between 18.5 and 24.9. A healthy diet that is rich in fruits, vegetables, lean protein, and whole grains, and low in processed foods and added sugars, can help support weight loss and promote overall health. Regular exercise, such as cardiovascular and strength-training activities, can also help support weight loss and improve sexual function. Maintaining a healthy weight can be an important step in managing ED symptoms and promoting overall health.

Get Enough Sleep

Getting enough sleep is essential for overall health and can also help improve sexual function. Lack of sleep can contribute to stress and fatigue, which can negatively impact sexual performance and increase the risk of erectile dysfunction (ED). Aim for 7-8 hours of sleep per night to help manage ED symptoms and promote overall health. Establishing a regular sleep schedule, practicing relaxation techniques before bed, and creating a sleep-conducive environment can all help improve the quality and duration of sleep. Adequate sleep can also improve hormone levels and overall cardiovascular health, which can further support sexual function. 

Consider Medication

If lifestyle changes are not effective in managing ED symptoms, medication may be an option. Medications such as sildenafil (Viagra) and tadalafil (Cialis) can be effective in treating ED by increasing blood flow to the penis. These medications are often used in combination with lifestyle changes to maximize effectiveness. However, it is important to talk to your doctor before taking any medication to treat ED, as they may not be appropriate for everyone. Certain medications can interact with ED medications, and some men may have underlying health conditions that make ED medication unsafe. Your doctor can evaluate your individual situation and determine the best course of treatment for you.

Address Underlying Medical Conditions

Underlying medical conditions, such as diabetes and high blood pressure, can contribute to ED. Properly managing these conditions through medication and lifestyle changes can help improve sexual function. For example, controlling blood sugar levels through medication and diet can help manage diabetes-related ED. Similarly, managing high blood pressure through medication and lifestyle changes can improve blood flow and alleviate ED symptoms. It is important to work with your doctor to properly manage any underlying medical conditions that may be contributing to your ED symptoms. This may involve regular monitoring of your condition, making lifestyle changes, and taking medication as prescribed.

Seek Professional Help

If you are experiencing ED, it’s important to remember that you are not alone and there are steps you can take to improve the condition. In addition to the aforementioned lifestyle changes, seeking professional help can be an important step towards improving sexual function and overall well-being. A healthcare professional can help identify underlying medical conditions or medication side effects that may be contributing to ED and offer appropriate treatment options. A therapist can provide support in managing stress, anxiety, or relationship issues that may be impacting sexual function. Don’t hesitate to seek help and take control of your sexual health.

We want to tell you what you may not yet know: It’s because your body is lacking a certain chemical called serotonin. Serotonin is your body’s naturally occurring “feel good” chemical, and when it’s at the level it should be, it makes you feel happier, calmer, and more emotionally stable.

Your brain is a complex organ and the way it functions is incredibly important to your overall health. If your serotonin levels are low, you may experience feelings of depression, anxiety, and even suicidal thoughts. Luckily there are things we can do to boost our serotonin in easy ways such as diet, stress management, and exercise. So without further ado (and in no particular order), here are 10 ways to increase Serotonin from our team!

Pay Attention to your Caffeine Intake 

So we’ve got some news for you.

You might want to sit down for this one because it’s a biggie.

The secret to boosting serotonin levels? CUTTING BACK ON YOUR CAFFEINE INTAKE.

If you’re like most of us, you probably thought the answer was more caffeine or at least a different kind of caffeine. But that’s not the case! The thing is, if you rely heavily on caffeine then it’s more likely that you could go into a caffeine withdrawal, which drains your serotonin levels and makes you feel low mood and depression. So if you notice that your mood has been declining lately, it might be time to decrease your caffeine intake.

Get Enough Sleep

You can be as energetic, perky, and alert as you want to be—and it’s all thanks to a healthy dose of serotonin!

Serotonin is a chemical that helps control your moods, energy levels, and appetite. When your serotonin levels are high, you’re happier and more energetic. But when your serotonin levels are low, it can lead to feelings of depression and fatigue.

And what causes this imbalance? It has been shown that chronic sleep deprivation can lead to low levels of serotonin in the brain. So if you’re not sleeping enough (or at all), those disturbances in your sleep cycle can lead to low serotonin levels—and that makes it hard to feel motivated or energetic enough to do anything worthwhile!

But there’s good news: getting enough sleep every night will help restore those normal levels of serotonin so you can be perky and alert all day long!

Incorporate a Probiotic

We’re going to tell you something that will blow your mind: 95% of the body’s serotonin is produced in the gut.

Wait, WHAT?

It’s true. The serotonin that makes us feel good comes from our gut. So we need to incorporate ways to increase the beneficial bacteria found in our gut, known as probiotics.

You could either do this through supplements or by consuming foods rich in probiotics—like yogurt or kefir or kimchi or sauerkraut. You can also get it from eating fermented foods like kombucha and miso soup, which are also super helpful for your immune system!

Exercise

Exercise is one of the best ways to boost your serotonin, and it’s good for so many other things too! We know that exercise can lift your mood, improve your sleep and reduce stress. It also helps you to lose weight and improves your performance at work.

Exercise releases serotonin, but it also releases endorphins and enkephalins (peptides related to the endorphins, with similar physiological effects.). These chemicals help elevate your mood and make you feel happier.

It’s important not to get stuck in a rut with your exercise routine—find something that you enjoy and stick with it! Aerobic exercise such as walking, running, cycling, or swimming is the best way to boost serotonin levels quickly. The idea is to work up a sweat and raise your heart rate—you’ll feel great afterward! Try to fit in at least 30 minutes of aerobic exercise daily.

Stress Management

The perfect way to manage your stress is by finding a way that works best for you.

It’s easy to get caught up in the busyness of life and forget to take some time for yourself, but it’s important to remember that there are many ways to manage stress.

The most common ways people try to relieve their stress are meditation, mindfulness, and exercise. These activities help us slow down and take time out of our busy schedules to focus on ourselves. This is extremely beneficial in reducing chronic stress levels and increasing serotonin production which helps regulate moods, appetite, sleep patterns, etc.

Chronic stress can impact serotonin production negatively and impair the function of serotonin receptors which can lead to depression or anxiety disorders so it’s important not only that we find a way that works best for us but also that we stick with it!

Daily Sunlight

Getting some sun is one of the easiest things you can do to boost your serotonin levels.

One of the most important benefits of getting some sun is that it helps your body produce vitamin D. Vitamin D is important for many processes in your body, especially the absorption of calcium and phosphorus from food.

Unfortunately, most people don’t get enough sun to produce adequate levels of vitamin D. In fact, 42% of Americans are deficient in this crucial nutrient.

It only takes 10-15 minutes of sunlight a day to produce adequate vitamin D and most people. If you’re prone to sun damage you could also get your vitamin D in with supplements. It’s best to get some sun during the morning when the UV rays are less intense. You don’t want to burn your skin and increase free radical damage.

Eat Nutrient Rich Foods 

There’s no denying it: a happy body is a healthy body. And one of the best ways to keep your body happy is by eating good, nutritious, healthy food.

We’re not just talking about eating chicken noodle soup when you have a cold or grabbing a bite to eat at the end of a long day—we’re talking about eating foods that are specifically designed to boost your serotonin levels and keep you feeling great.

Serotonin is an essential neurotransmitter that controls many critical functions in your body, including mood and sleep (which we’ve mentioned above). When your serotonin levels drop too low, you may experience symptoms like depression, anxiety, and insomnia. Foods that can increase serotonin levels include eggs, cheese, turkey, nuts, salmon, tofu, and pineapple. 

Give and Receive Hugs and Touch

Sometimes, you just need a hug.

We all need hugs sometimes—and luckily, we can boost our serotonin levels by receiving them! When we’re hugged or supported by others, it can help influence the production of serotonin in our bodies. Serotonin helps us feel happy, calm, and confident. When serotonin flows freely, we feel good about ourselves — and the opposite is true when this hormone is absent.

So if you’re having a bad day, give your friends and family some love. It’s good for them too!

Adaptogens

Adaptogens are a group of plants that help your body stay balanced. They can help with the production of chemicals in your body, as well as the way your body reacts to them. Adaptogens are especially good for people who struggle with stress, anxiety, and depression.

Ashwagandha is an adaptogen that has been used for centuries by Ayurvedic healers in India. It helps boost serotonin production and has also been shown to improve focus and memory.

Ginseng is another adaptogen that has been used for thousands of years in China (it’s still considered one of their “five treasures,” along with rice, wheat, tea, and silk). Ginseng increases energy levels by boosting blood flow and decreasing cortisol production—a hormone linked to the stress response.

Try a Massage

A massage is more than just a way to relax and destress. It’s a way to treat your body and mind at the same time. This could possibly be the most fun way to increase your serotonin levels!

Massages have been shown to increase dopamine, oxytocin, and serotonin levels—all of which are important for your mental health. You’re not only treating yourself with a massage; you’re treating your mind as well.

So why wait? Treat yourself today with a massage!

When foreign microbes enter your urinary tract, it can affect the bladder or urethra, and in serious cases, the kidney. Most commonly, these infections are caused by bacteria such as E. coli or fungi. UTIs are typically treated with over the counter medication, but sometimes a more serious case needs to be treated by a doctor who will prescribe antibiotics to relieve pain and cure it.

Not everyone has the same symptoms of a UTI: some people may experience pain in their groin area while others may notice pain while urinating or frequent urges to urinate; others may see foul-smelling urine or cloudy urine; others still might experience pressure in their abdomen or feel sick as if they have food poisoning. When caught early, there are several ways to treat a UTI naturally—check out these 10 ways (if you are in pain or symptoms persist, always consult your doctor):

Drink lots of water

We all know that staying hydrated is important, but did you also know that it can help get rid of a urinary tract infection (UTI)?

As we know, urinating helps get rid of waste in our bodies; the National Institute of Diabetes and Digestive and Kidney Diseases suggests for men and women to drink 6-8 glasses of water a day.

But what if you already have a UTI? Drinking enough water can prevent it from happening in the first place, but if you already have one, it can help flush out bacteria and get rid of your pain.

Increase vitamin C

Vitamin C is a great way to boost your immune system, keeping you healthy all around!

A study found that increasing your intake of vitamin C can help prevent UTI’s from occurring. This is because vitamin C makes urine more acidic which in turn, will kill the bacteria that is causing the UTI. Another study done on pregnant women taking vitamin C found that their chances of getting a UTI decreased by more than half as opposed to those who weren’t taking vitamin C.

So whether you have a history of UTIs or just want to stay away from them, incorporating more vitamin C into your diet is a great idea!

Heat

If you’re one of the millions of people who suffer from UTIs, you know how much they can affect your life. The bacteria that cause these infections can cause inflammation and irritation on the pubic area, causing pain and discomfort. Studies have found that using heat to treat the pelvic pain caused by UTIs can help improve symptoms. If you use a heating pad or a warmed water bottle for at least 15 minutes in the area, you can feel relief.

Wipe correctly

It turns out that the way you wipe could be causing, or worsening, your UTI.

Yep! It’s true. The correct way to wipe is front to back—not back to front. If you find yourself wiping back to front, you could be dragging bacteria from fecal matter (E. coli) into your urinary tract and causing a UTI.

So how does this happen? Well, when you wipe back to front, fecal matter on the toilet paper gets pushed up into the urethra and then into the bladder instead of being wiped away from there. This can cause an infection in your bladder and kidneys called cystitis (AKA a UTI).

Urinate when you have to

It’s not a secret that the best way to avoid a UTI is to pee when you need to. But it’s also important to remember that if you’re already experiencing symptoms of a UTI, you should try to urinate as often as possible to flush out the toxins.

The more frequently you empty your bladder, the more likely it is that you’ll flush out whatever bacteria are causing your infection. The last thing we want is for those sneaky little guys to have time to settle in and start growing a colony!

Cranberries

As one of the most common at-home remedies for a UTI, unsweetened cranberry juice or capsules are a great way to treat a UTI. Cranberries help fight against bacteria sticking to your urinary tract. A study done in 2015 found that taking cranberry capsules can cut your chances of getting a UTI in half.

If you’re looking to try this remedy, be sure to buy unsweetened cranberry juice or capsules: sugar can increase your risk of getting a UTI.

Don’t irritate your bladder

When dealing with a UTI, you want to make sure you are steering clear from foods that can irritate your bladder. Some irritants can include caffeine, nicotine, alcohol, spicy foods, and more. Ingesting high amounts of these can make it difficult for your body to heal quickly. Make sure you’re eating healthy, nutritious foods to help heal your body.

You should also avoid foods that are high in sugar. Sugar can cause your body to release a hormone called insulin, which can impact your urine production. The more insulin that is created, the less likely it is that you will get rid of toxins from your body quickly.

Garlic

Garlic is a superfood.

It’s been used as a medicinal herb since ancient times and has been proven to boost your immune system, fight off bacteria and fungi, and ward off colds. But did you know that garlic can also help prevent UTIs?

UTIs are caused by E. coli, a bacterium found in the gut of about 50% of women. When these bacteria make their way into the urinary tract, they can cause painful cystitis (bladder infections) or urethritis (urethral infections). If left untreated, these infections can lead to kidney damage or infertility.

But there’s hope! A recent study proved that allicin—a compound found in garlic—can kill E. coli in vitro (in a test tube). This is good news for people who are prone to UTIs because it means that eating a healthy diet rich in garlic can help prevent them!

Probiotics

You might not know it, but your urine is full of bacteria. Some of those bacteria can be harmful to your body’s health, but luckily for you, there are also good bacteria in your urine that can help ward off the bad ones.

The good news is that there’s a way to keep your body’s good bacteria levels up: probiotics!

Probiotics are the ‘good’ bacteria our bodies need to perform healthily. Research has found them in the Lactobacillus group by preventing bacteria from sticking to urinary tract cells, producing hydrogen peroxide (antibacterial) in urine, and lowering urine’s pH to ward off bacteria. While probiotics can be taken through supplements, they can also be found in foods such as yogurt, kefir, sauerkraut, and more!

Sexual health

Having sex is a great way to keep your relationship strong, but did you know that it could also be the cause of a urinary tract infection?

Urinary tract infections are caused by bacteria entering your urinary tract and multiplying. The most common cause of this is when bacteria enters through the urethra. This can happen during sexual intercourse, which is why it’s so important to protect yourself while having sex by urinating before and after, using barriers such as condoms, making sure genitals are clean before performing sex and more.

While UTIs aren’t always serious and can be treated with antibiotics, they can lead to more serious complications if left untreated or if they occur frequently.

By making sure you’re practicing safe sex in all aspects of your life, you can prevent yourself from getting a UTI!

Stay hydrated:

Drinking plenty of fluids throughout the day will help encourage urination, which works to flush out bacteria from your urinary tract. It is when bacteria in the bladder is not flushed out correctly that infection can form. If you have been exercising, be sure to drink even more water. “It’s estimated 50 percent of UTIs can be treated by drinking a significant amount of fluid alone,” says Felecia Fick, a Mayo Clinic urogynecology physician assistant . 

Practice safe sex:

Specifically condom use can help prevent bacterial infections that are transmitted through sexual contact.  Bacteria from other places surrounding the the genital area can get into the urethra during sexual intercourse. Hence why condom use can be beneficial. Although UTIs are not sexually transmitted it is important to note that sex increases the risk your UTIs by introducing bacteria into the urethra.

Don’t hold in your urine:

Always urinate when you feel the urge. Urinating helps eliminate bacteria in the urethra. Holding it in can lead to a collection of bacteria in the bladder or urinary tract and gives it the chance to multiple. Additionally, holding in you urine can overstretch the bladder and cause functional problems which can lead to infection. 

Good Hygiene:

Use good hygiene! Often time men feel like wiping after pee is unnecessary but that is false. Not wiping allows for bacteria to fester. Regularly bathing your genitals with soap and water to minimize growth and colonization of bacteria is key to preventing the contraction of a UTI. Practicing good hygiene before and after sex assists in the reduction of bacteria in the bladder.

Pee before and after sex:

The idea is to flush out bacteria that may cause UTIs. Urinating after sex not only flushes out bacteria that may have been introduced during intercourse, but also the bacteria that may have migrated up toward the bladder. Additionally, washing your genital area before sex can help keep the area clean and reduce the chance of bacteria spreading to your urethra.

Cleaning of foreskin if not circumcised

Circumcision is a procedure that removes the foreskin from the male penis. There are a multitude benefits, the most important being the penis is now easier to clean. Circumcision lowers the risk of contracting various different infections and diseases. The odds of a man contracting a UTI when circumcised is reduced by 90%. To have a circumcision performed as an adult or even an adolescent is very painful so uncircumcised males need to make sure they are cleaning the foreskin thoroughly to prevent catching a UTI. 

Treating Prostate Problems

As a man gets older hormonal changes occur and prostate expansion can be a consequence. When the prostate and tissue surrounding expands it is called Benign Prostatic Hyperplasia. The lack of regulation of the hormones in your body increases the risk of your prostate gland to enlarge and grow. ⅓ of people with BPH can get a urinary tract infection. Getting regularly checked out with the doctor can help catch prostate problems early.

If you have a catheter, clean it thoroughly: 

If you have difficulty urinating and use a catheter to assist, performing all the proper cleaning steps is important. A catheter is easily dirted and when dirted it’s more susceptible to infection. One of the most primary infections being UTIs. One of the leading risk factors in male UTI contraction is actually catheter use.

Take Care of your Diabetes:

Having diabetes puts you at a higher risk for being diagnosed with a UTI by 50%! Because they are insufficient on the natural antibiotic that protects the body against urinary infections, diabetics are often prone to UTIs. In addition urinary tract infections in diabetics tend to be more serious, if left unmedicated the harm done to the kidneys can be irreparable.

Avoid lubricants: 

Lubricants can act as a way to transport and harbor bacteria. Avoiding lubricants can help prevent bacteria from entering the urethra. Certain products of scented lubricant increase the risk of UTIs by disrupting the bacterial makeup inside your body. To prevent the possibility of contracting a UTI it is best to just avoid lubricants as often as possible.

One great way to do that? A trip to the park! Not only can it be fun for your toddler to release some steam and get some exercise, but if you’re looking for some good exercises to do at the park from Health Fitness Revolution’s Team!

Squats

Squats. The workout that keeps on giving.

And by “giving,” we mean: “building a body that looks like a Greek god’s.”

Squats are one of those exercises you can do forever, no matter what age you are. They’re great for building strength in your legs and glutes, but they also help with balance and flexibility. If you’re looking to shake things up and add variety to your leg routine, try incorporating different variations of squats into your circuit!

Wake up the fire in your legs by getting in some squats. You can incorporate different variations of squats to create a circuit and switch up your leg routine. Grow your glutes, quads and hamstrings while keeping a watchful eye on your toddler. 

Walking

We know the feeling.

You wake up and realize that it’s a beautiful day, and you want to take your baby out for a walk. But by the time you’ve got your shoes on and the baby packed up, they’re already snoozing away in their stroller.

What do you do? Do you just go back inside and watch Netflix?

Absolutely not! You’re not going to let this day go to waste because you slept in a little too late. You can still get in some movement—and enjoy some quality time with your little one—without waking them up. Just grab that stroller, hit the road, and let your baby snooze while you enjoy a brisk walk around the park.

Monkey Bars

Monkey bars are the best, right? I mean, it’s not just me—everyone loves them! And with good reason: they’re a fun and easy way to get a full-body workout.

Monkey bars are simple: just grab on and hang on for dear life! If there’s only a single bar, that’s fine—you can do pull-ups in addition to hanging. But if there are multiple bars, try swinging from one to the next. You can even set yourself a timer and see how many pull-ups you can do in one minute. Can’t master a pull-up just yet? Set a timer on your phone and try your hand at a one-minute hang with your body weight.

Lunges 

The great thing about wanting to work with your legs is that you can do a couple of different things to break a sweat and build muscle. One of those is lunges, all you need is room and your body weight.

You don’t need anything fancy or expensive, just some space and a good pair of shoes. If you want to make this exercise more challenging, try adding weights in each hand, or even just holding a book on your head!

It’s important to make sure that both legs are being worked equally. If you only use one side more than the other it could lead to muscle imbalance down the road which should be avoided- you want a balanced body!

If you try these out for yourself be sure to let us know how they went in the comments!

Jogging

If you’re the type of parent who likes to put one foot in front of the other, but your kid keeps dragging their feet, then check out our new jogging stroller.

Now you can go for a jog, and your kid can watch Bluey!

We know that sometimes kids just aren’t into going out on a run, so we figured out a solution: why not let them stay home and watch their favorite show while you get some fresh air? A jogging stroller has everything you need to keep your child safe and entertained while they enjoy their favorite show. For example:

-A sturdy frame to keep up with even the most energetic children or pets on your route

-A comfortable seat for long rides (up to 6 hours)

-Built-in speakers so they can listen to music or audio books during their journey

-A cup holder so they can take a sip of water without spilling it all over themselves!

Abdominal Circuit 

As we all know, balance and stability are key to a healthy lifestyle. And while it’s easy to forget about those things when you’re busy trying to get your life together, they’re still important.

Do you know what else is important? The sun. So why not combine the two? Get outside, find a nice shady spot in the grass, and get ready to feel the burn as you strengthen your core while enjoying the great outdoors.

Bench Push-Ups 

If you’re looking to tone your arms, but don’t have the strength to do full-blown push-ups, bench push-ups could be the best option for you. The best thing about this exercise is that you don’t have to get your hands and knees dirty by getting down on the ground.

You don’t need any equipment or special training to do these exercises—just a sturdy table or bench and some dedication!

Step Ups 

tep-ups are an excellent way to incorporate some cardio into your workout without exerting too much effort. The best part is that you can do them anywhere! Step-ups are great because they involve a lot of muscles in your legs and core. When you step up onto something, you use your quads, hamstrings and glutes to push off the ground and lift yourself up. If you do them right, they can also help strengthen your knees!

You can step up the steps of a jungle gym, the edge of a playground where there is a border, or even park benches if you want more of a challenge!

Stretching 

Hey, you know what’s great? Stretching.

And you know what’s even better? The fact that you don’t need to do anything fancy to get a good stretch. You just have to reach and bend and twist in ways that feel good. You don’t even need music or candles or incense—just a little bit of space and some time for yourself, and you’re good to go.

So next time your muscles are feeling tight, give them a good long stretch—no need for complicated routines here! Just get yourself stretched out, then get back to whatever the heck it is you were doing before your body started yelling at you about how much it needed some TLC.

Playing with your Children

When you’re a parent, there are a lot of things you have to do.

It’s easy to get wrapped up in the daily grind of work, other children, or even just giving your partner quality time. You don’t always have time for yourself, but that doesn’t mean you can’t take some time out for yourself—and your child.

Take them to the playground or park and play with them. You’ll be surprised at how much of your body’s needs are met by simply playing with them!

1. Helps fight fatigue

One of the most popular self-care practices is establishing a proper sleep routine. It can be easy for life to get in the way of good sleep, staying up late to reach deadlines, or waking up super early for work, but it is important that rejuvenating sleep is attained to maintain a healthy wellbeing. One study showed that by extending the hours of sleep by just 1 hour a day for a week for healthy individuals, major results of reduced fatigue and increased vigor were achieved. To read more about the health benefits of sleep and why a sleep schedule should be incorporated into your self-care routine, click here. 

2. Helps boost motivation

Motivation can be one of the hardest things to attain and one of the easiest things to lose. Self-care can make it easier for you to become motivated and reach your goals because when you feel good about yourself, you believe anything is possible. One study showed that individuals who had a goal-centered, motivated, mindset were more likely to reach the study’s objective of maintaining blood pressure within normal limits by performing the necessary actions to manage it. This study proves that self-care not only boosts motivation but consequently, also boosts health. The chemical messenger and hormone known as dopamine is released in response to motivation, reward, and pleasure. Dopamine further improves health by helping increase mood, sleep, learning, and attention. To read more about how to increase fitness motivation, one of the hardest motivations to reach, click here. 

3. Heals your relationship with yourself

The whole purpose of self-care is to create a healthier relationship with yourself. But what does a healthy relationship with yourself look like? The answer is increased self-esteem. Self-care gives you a confidence promotion in which you learn to take better control of the choices you make and you receive greater fulfillment in the actions you choose to partake in. One study showed a significant relationship between self-care and self-esteem in the elderly population which arguably, is the population that needs self-care the most due to the number of health problems that can result at an older age. Feelings of self-esteem such as pride can help release serotonin which is a chemical messenger in the body responsible for a wide variety of body functions such as digestion, wound healing, sleep, bone health, and sexual health. Some simple ways to begin building self-esteem are to start saying “no” more which helps you learn assertiveness and to recognize what you are good at. 

4. Decreases anxiety and stress

Practicing self-care has been used for decades to help manage symptoms of anxiety, depression and stress. A survey from 10 different countries reported that the most common self-care practices to manage anxiety and depression were taking herbal or dietary supplements, mind-body therapies such as meditation, and some exercises. When we are doing activities that make us calm and feel content, our “happy chemicals” are released from the brain. One of these happy chemicals are called endorphins which are released in response to pleasurable activities such as exercise, massage, and sex. Endorphins have been shown to decrease depression, anxiety, improve self-image, and contribute to weight loss. 

5. Strengthens social connections

By becoming confident in yourself and taking care of your own needs first, you are able to meet the needs of others and strengthen social relationships with family, friends, and coworkers. Oxytocin, the love chemical, is released when we feel love and friendship with others. Low oxytocin levels have been linked to depression and even autism spectrum disorder. Some self-care practices that naturally increase oxytocin levels for improved mood and better health include exercise, massage, music especially when sung in groups and giving hugs or cuddling. So grab a friend or family member, and start practicing self-care together because working with someone you care about might be more beneficial than being alone.

“Chuck Norris is not only a martial arts legend and Hollywood action star, but he is a man who understands community and does whatever it takes to make his community a better place to be. He is one of the rare athletes who reached the greatest heights of competitive success with only natural means, and I cannot overstate the respect I have for this man.”-Samir Becic

 Here are the Top 10 Tips Chuck Norris would approve of:

1. It’s Never Too Late to Start

Chuck Norris wasn’t always the image of health and fitness, in fact, he grew up un-athletic and shy. “Because I didn’t have a father image, I grew up very shy and introverted,” he told a crowd of 2,400 people during the McLane Lecture in April 2016 at the University of Mary Hardin-Baylor in Belton, Texas. “I was too shy to participate in sports, so I grew up non-athletic and very timid.”

After graduation from high school, Norris joined the U.S. Air Force. During his station in Korea, he had his first exposure to the martial arts. Norris enrolled in a Judo class, but while exploring the village one day, something caught his eye.

“I saw these guys doing these incredible kicks in the air. I didn’t think the human body could do something like that,” Norris said. “I wanted to find out what it was, but they looked mean, so I didn’t go down and talk to them.” When he went back to camp and was informed it was Taekwondo, a passion was ignited within him. “I was so determined to learn this art, that I finally made my black belt in it,” he said.

2. “It doesn’t cost money to stay fit”

Talk about starting from the bottom, Chuck Norris didn’t actually grow up rich. Stemming from his background, he believes that being fit and healthy can be very simple! You can do a variety of activities that require very little or no money. He also recommends purchasing old workout DVDs and equipment because they’re very cheap and totally worth the buy. He is also an advocate of walking as a simple form of exercise.

3. Failure is normal and OK- just keep persevering

We all think of Chuck Norris as this invincible perfect human being. But before Chuck became such a sensation in the fitness world, he actually failed in martial arts. When he first opened a martial arts school in LA with $600 borrowed from his father, he and three of his students traveled to Salt Lake City, Utah to compete. “My three students won, and I lost,” Norris remembers. “As we were driving back, I thought about how I’d lost, and I said, ‘I may lose again, but I’ll never lose the same way twice.’” After that, however, he went on to become a 6-time world champion. Just goes to show sometimes in order to succeed, we must learn from failures first.

4. “Eating with a purpose is key” -Chuck Norris

He believes in eating for disease prevention as well as weight maintenance. Norris prefers to eat whole, organic foods to keep his body properly fueled for his martial arts workouts. He also uses healthier substitutions daily- instead of sugar, he uses stevia, which is a natural plant-derived sweetener. While Chuck Norris enjoys popcorn when he watches a movie, he makes sure that it’s the non-buttered kind. He even penned an article here where he describes the diet he followed to beat his skin cancer

5. Wear Sunscreen!  

Chuck Norris is a huge advocate for sunscreen/sun tan lotion due to a surprising skin cancer he once had. Sunscreen is essential for protecting your skin from the sun’s harmful UV rays, which can potentially cause cancer. He does, however, advise you chose a sunscreen free of oxybenzone.

6. Do some Chun Kuk Do (American/Korean martial arts techniques)

Chuck’s signature technique uses grappling, striking, and kicking to incorporate a full martial arts practice. It also comes with key guidelines to live by. There are a variety of benefits from this form of exercising that enhances fitness, mood, confidence, self-esteem, coordination, energy, attitude, and plenty more.  

7. Give Back

Chuck Norris started his non-profit organization Kickstart Kids Program in 1990 and has been empowering children through karate ever since. Since its inception, over 85,000 alumni have graduated from the program. Following Chuck’s lead, find a cause you’re passionate about, and make a difference, it truly is rewarding!

8. Have dinner early

According to Dr. Gullo, Chuck Norris prefers to eat his evening meal around (5:30) to let his food digest before bedtime. His final meal of the day is often a combination of a lean protein such as fish or chicken, green vegetables, and a complex carbohydrate, such as brown rice.

9. Sleep Enough

Norris advocates for teens to sleep 10 hours a night a says adults should aim for 7-9 hours to improve memory, learning, and mental. He said he personally aims for 9, because that’s what works for him. And if it works for Chuck Norris, it will probably be good for you too!

10. Be Spiritual

Chuck Norris, a devout Christian, admits to losing his way during his Hollywood career and drinking too much alcohol, and being angry during that time. Since then, however, he has returned to his Christian roots and is an advocate for his spiritual beliefs. In an article he wrote for WND, he cites a 30-year research study done by the Human Population Laboratory that “proved for the first time that churches, synagogues, mosques or Buddhist monasteries helped create good health behavior, rather than simply attracting people who already took better care of themselves.”

The study’s analysis also confirmed that those who attended services regularly led more disciplined lifestyles, took physical exercise more seriously, were more in control of their weight, experienced less depression, had stronger immune systems, had lower blood pressure, smoked and drank less and even maintained stable marriages compared to non-attendees. So be like Chuck Norris and find your form of spirituality.

• Try different exercises: When individuals exercise, their breathing becomes faster the air becomes colder and drier which can cause the membrane that lines the lungs to swell. These membranes are sensitive in people with asthma, which could result in wheezing, coughing, shortness of breath, and fatigue. Try different exercises such as swimming- a study suggests “swimming induces less severe bronchoconstriction than other sports. The mechanisms for this protective effect of swimming are not clear, but there is some experimental evidence indicating that it results in part from the high humidity of inspired air at water level, which reduces respiratory heat loss”.

• Don’t Skimp on Warm-ups and Cool-downs: Doing warm-ups before an exercise and cool-down after an exercise will get your lungs acclimated to the air which will reduce the chances of the lungs membranes swelling and causing asthma symptoms. A  study done on school-age children determined that “ Exercise after warm-up was significant in reducing EIA (exercise-induced asthma).”

• Do Short Burst of Exercises: Types of exercises such as football, baseball, gymnastics, and track are known to be easier on the airway than sports requiring more endurance such as soccer, long-distance running, and basketball. Research done on exercise and asthma illustrated “Sports with low risk for the development of asthma and bronchial hyperresponsiveness are the ones in which the physical effort is of short duration and in which high ventilatory levels are not reached.” 

• Avoid exercising outside during cold weather: What often triggers asthma symptoms while exercising is breathing in cold dry air into their lungs which irritates the membrane.  This would be intensified if someone was to exercise in cold weather where the air would be colder and drier. Research conducted on trained adolescent males concluded “results of this study suggest that adolescents (although trained) should avoid high intensity (95% maximal heart rate) exercise in winter (extremely low temperature)”.

• Use Asthma medication as needed: This advice might seem obvious but make sure you’re taking your medication before you exercise to reduce the risk of having symptoms while exercising. According to the AAFA, taking a short-acting beta-2 agonist (such as albuterol) with two inhalations 15 to 20 minutes before exercise can prevent airway spasms for several hours. A study illustrated that “beta2-agonists, both SABA and LABA, are effective and safe in preventing EIA (exercise-induced bronchoconstriction) when administered in a single dose.” 

• Use a face covering in cooler temperatures: This advice is simple and easy to implement. Since a common trigger for exercise-induced asthma is breathing in cold air, covering the nose and mouth creates an environment to retain warm humidified air during exercise. Research on this theory with children was done and the results were “on the control day, the average group forced expiratory volume in 1 s (FEV1) and maximal mid expiratory flow rate (MMEF) decreased from the pre-exercise baseline value to 66% and 47% of baseline, respectively, at six minutes; on the mask day, FEV1 and MMEF were 91% and 82% of the baseline values (increased in all subjects). A simple face mask may be an inexpensive, nonpharmacologic alternative for alleviation of EIA.”

Exercise More! Men who exercise the equivalent of only one to three hours of walking each week have an 86% lower risk of aggressive prostate cancer. Further research has demonstrated three or more hours of vigorous exercise lowered the risk of prostate cancer death by 61%.

Consume Less Cows Milk: According to a 2012 study, men with prostate cancer who drank whole milk had a greater risk of lethal prostate cancer. Researchers have suggested the strong associations between milk intake and prostate cancer could be due to milk’s fat, calcium, and hormone levels that could disrupt testosterone levels. 

Control Weight: Researchers analyzed data from 15 studies that included a total of nearly 831,000 men, including nearly 52,000 who’d been diagnosed with prostate cancer. Having a BMI (body mass index — an estimate of body fat based on height and weight) above the range that’s considered healthy (21-25) during middle to late adulthood was associated with the highest risk for advanced prostate cancer.

Eat More Fruits and Vegetables: The results of this study suggest that a diet rich in healthy plant foods and especially total or raw vegetables may protect against prostate cancer. Dietitians actually recommend eating more than five cups a day of fruits and vegetables. Consuming fruits and vegetables, like dark leafy greens, increases one’s intake of carotenoids-antioxidants. Carotenoids-antioxidants protect cells and also help to block the early stages of cancer. Incorporate cooked tomatoes (prepared with olive oil), which may be beneficial, and cruciferous vegetables (like broccoli and cauliflower) into many of your weekly meals. Soy-based foods and green tea are also potential dietary components that may be helpful.

Eat More Fish: Men in a study who ate one or more servings of fatty fish a week were found to have a 63% lower risk for developing aggressive prostate cancer than men who reported never eating fish. Fish rich in omega-3 acids such as salmon, tuna, and herring are good to incorporate into your diet. If fish is not for you, flaxseed and walnuts are also high in omega-3 acids.

Reduce Red Meat Consumption: Epidemiologic studies have suggested a correlation between red-meat intake and prostate cancer- men with the highest intake of red meat were 2.64 times as likely to develop prostate cancer as men with the lowest intake. Studies also show that how red meat is cooked can also cause prostate cancer. Red meat, like hamburger and steaks, are typically cooked on grills. After red meat is cooked, especially well-done, it contains carcinogens.

Avoid Processed Foods: A French study found an association between the consumption of ultra-processed foods and increased cancer risk. A Canadian study specifically found an increased risk of developing prostate cancer with a higher intake of processed foods, but not with ultra-processed foods. Heavily processed foods often include unhealthy levels of added sugar, sodium, and fat. These ingredients make the food we eat taste better, but too much of them leads to serious health issues like obesity, heart disease, high blood pressure, diabetes, and an increased risk of cancer.

Quit Smoking: Cigarette smoking may increase the risk of prostate cancer by affecting circulating hormone levels or through exposure to carcinogens. A 2010 study found that current smokers had an increased risk of fatal prostate cancer. The heaviest smokers had a 24% to 30% greater risk of death from prostate cancer than did nonsmokers. 

Limit Sodas and Foods High in Sugar: Consumption of sugars from sugar-sweetened beverages was associated with increased overall prostate cancer risk, with a 21% increased risk for men. Scientists have long known that cancers soak up glucose like a sponge, so limit the amount of sugar consumed- the average American consumes 17 teaspoons (71.14 grams) every day. That translates into about 57 pounds of added sugar consumed each year, per person- way too much!

Look for Signs and Go See A Doctor If Your Body Feels Off: Protecting your prostate means understanding the symptoms for prostate cancer or other problems of the prostate gland, such as enlargement. Unfortunately, there are no early warning signs for prostate cancer. These are some symptoms after the disease is more advanced:

• Slow or weak urinary stream.
• Urinating more frequently, especially at night.
• Blood in the urine.
• Interrupted flow of urine.
• Difficulty getting an erection.
• Blood in semen.
• Discomfort in the pelvic area.

Full Body Engagement

Swimming is known for being an exercise that works the entire body with nearly all muscle groups being activated. This results in toning muscles, gaining strength and endurance, and improving total fitness.

Supports Heart Health

Swimming has been found to lower disease risk and improve cardiovascular health. Since swimming works the entire body, it requires increased blood flow to all muscles, making the heart pump more. Couple that with the fact that you are often holding your breath, and you have a recipe for a hardworking cardiovascular system. 

Low Impact on the Joints

Unlike running, biking, or other activities, swimming is done in a completely different medium — water! This allows for less impact on the body, specifically bones, and joints, making it an ideal form of exercise for those with arthritis, injuries, or disabilities. 

Burns Calories…FAST

Who doesn’t love burning calories efficiently? Swimming for a mile, which is 66 lengths of a traditional 25-yard lap pool, burns close to 400 calories. Compared to walking/running (100 kcals per mile) and biking (25 kcals per mile), swimming for exercise seems like a no brainer!

Exercise without the Sweat

Usually when you finish a heart-pumping workout, your body is drenched in sweat, but not with swimming. Being in a pool allows the body to remain at a constant, cooler temperature when compared to land workouts. However, it is important to stay hydrated because although you may not feel like you’re sweating, you’re still losing water!

Improves Sleep

Because swimming is highly aerobic, it requires lots of energy. Most adults find it easier to fall asleep and stay asleep from daily aerobic activities like swimming. 

Elevates Mood

Regardless of if you are swimming for distance or leisurely paddling through the water, swimming has been shown to improve one’s mood. Exercise, in general, has displayed mood-boosting effects and reduces anxiety and depression. Adding swimming to your weekly regimen will not only make you look good but make you feel good as well.

Can help during Pregnancy

Swimming during pregnancy has shown to help with complications and increases maternal physical and mental health. Many women report enjoying getting in the water during gestation as a way to relieve bone and joint pain due to the “weightless” feeling of floating in a pool. For more on this, check out our article: Reasons to Swim during Pregnancy.

Helps You Stay Cool

In these scorching summer months, it can be hard to stay cool. Taking a dip in the local pool, lake, or river can all be great ways to regulate body temperature on a warm day. Just be sure to practice water safety wherever you choose to dive in.

Fun for All Ages

Just like adults, kids love going for a splash in the pool. Get them involved in swim lessons, join a local summer swim league, or play games in the pool to keep them busy and active. It serves as a great form of exercise for them too!

As individuals, we must take control of our reproductive health. Below are the top 10 birth control methods to help do just that: 

Internal Condom 

Also referred to as a female condom. This barrier method works when you insert the condom into the vagina. This makes it so that when the penis is inserted it does not make actual contact with the vagina. This method has a 78% protection rate, which puts it as the least effective of the methods we will discuss. However, some form of birth control is always better than none.

Male Condom

This is one of the most well-known methods and one of the very few men can use to take charge of their reproductive health. To use a condom you squeeze the tip of it together while you unroll the rest of it on an erect penis. It is best to pair a condom with another form of birth control (the pill, patch, IUD, etc) as condoms not only protect you against pregnancy but also against sexually transmitted diseases/infections (STDs/STIs). This method is 85% effective when used correctly. 

Birth control Sponge, Diaphragm, and Cervical Caps

These three methods are extremely similar in how they work and their effectiveness. You insert one into the vagina and cover the cervix. This keeps sperm out. They are each, at best, 86-88% effective if used correctly every time before intercourse. 

The Pill

The pill is the second most used contraception in the U.S. 12.6% of American women use the pill to keep from getting pregnant. The pill is the original manufactured form of birth control for women. You use it by taking one pill every day at the same time. You can choose to take a placebo pill for a week or skip on to the next active pill for no period (it is not necessary to have one). When used correctly this method is 91% effective against pregnancy. 

The Patch 

The birth control patch is better than the pill in that you only have to change it once a week rather than remember to take a pill once a day. To use this method simply place the patch on your stomach, arm, back, or butt. It works by releasing estrogen and progestin into your body which prevent ovulation. Like the pill it is 91% effective when used correctly.

Vaginal Ring

The birth control vaginal ring is a soft, flexible ring that goes into the vagina. Just as the previous two mentioned above, this method is 91% effective in preventing pregnancy. However, it differs in that you only have to replace it monthly which is pretty convenient and can be easier to remember for some. 

The Shot

The birth control shot is great in that you only need to get it once every three months. You (if you are able to) or your doctor will inject your butt with a shot that contains progestin. This method is 94% effective when you get it on time every time. 

IUD

An Intrauterine Device or a device placed inside of the uterus. For this method a doctor will insert a small t-shaped inside the uterus. IUDs have an extremely effective rate at 99%, and there are brands that can be effective for up to 12 years. 

Vasectomy 

Right now, besides condoms, a vasectomy is the only way men can be active in their reproductive health. A vasectomy is a simple procedure where a doctor cuts or blocks the small tubes that carry sperm. This is a permanent (although it can be reversed) birth control method and has a 99% effective rate. 

Tubal Ligation 

Here we have our number one method used for birth control in the United States. A tubal ligation is when a doctor cuts or blocks the Fallopian tubes. This way eggs cannot join with sperm to create a fetus. This is a permanent birth control method and has a 99% effective rate. However, like with all methods mentioned (with the exception of internal and male condoms) it does not protect against STDs or STIs. It is best to always pair your birth control with a condom.

• Poker Night & Pool – Some of us love a good poker game or game of pool, so maybe taking a trip to the casino or the pool hall with the guys would be a good idea. Playing poker has its own health benefits believe it or not, and we have some health tips for poker players to match! Shooting some pool is also another fun and competitive way to enjoy your time together. If you’re looking to improve your pool game we have a few pointers to help!

• Basketball – Everyone loves a good game of basketball so get those jerseys and kicks on and hit the court with your team! Ball is life for some of us, and it’s a great way to sweat and get that extra cardio in! Don’t forget to check out our article on the Top 10 health benefits of basketball!

• Paintball – We all love a good game of Call of Duty, but instead of hitting the video games at home, take it to the field with your own game of paintball! Not only is it a competitive battle between teams, but it’s also another healthy and beneficial way to get active! To help you improve your paintball game strategy, we also have a few tips you might want to try out when you venture into the field with your bros!
• Shooting Range – Practice on your accuracy and precision at the shooting range! Make it a fun little competition on who can get the target first. Whether you shoot at an indoor or outdoor shooting range, it’s important to be safe as well! Wear your protective gear! You can also check out our article on the Top 10 Health Benefits of Going to a Shooting Range!

• Bowling – It’s time to see who can get the highest score and knock down the most pins with a game of bowling! It’s a great way to kick it with the boys and also very beneficial to your health. So turn on your spin hand!

• Hiking – Take a day trip and go on a hiking trail with the guys! It’s a healthy way to bring out your inner adventurer and take in nature’s beauty. Hiking a few miles will help you break a sweat while testing your manly strength and instincts. We also made a list of the Top U.S. Hiking Destinations for you to check out for your next hiking trip with the boys!

• Fishing – If you’re looking for a nice and relaxing activity to do, pick up your fishing rods and set sail to your nearest pond, river, lake, or ocean! Fishing is a great and healthy way to give yourself some time off and bond with the guys. Plus you might even catch some good fish to fry for dinner!

• Camping – Take a mini camping trip out into the wilderness with the boys. It’s a nice way to relax, enjoy the weather and scenery, and catch up on stories with one another. There are many great health benefits that come with enjoying the wilderness in the mountains.

• Ultimate Frisbee – Ultimate Frisbee is a fun field activity to play on a nice sunny day at the park. You can even bring your dogs and play catch together with man’s best friend if you want! Don’t forget to check out our article on the health benefits of playing Ultimate Frisbee!

• Football – Everyone loves a great game of football! Whether you and the bros are just passing it around, or playing flag or tackle football, it’s an overall great way to get into teams and show off your agility and muscle. Like any other sport, playing football has its own great benefits as well!

• High-Intensity Interval Training  

Interchangeably running for five minutes and walking for another, within a 60-minute period can be more rewarding than running for the entire hour! A study conducted over cardio and high-intensity interval training (HIIT) discovered that substantial gains were obtained through performing HIIT 2 to 3 times a week rather than performing cardio. Not only that, but HIIT workouts burn more fat, calories, and require full-body execution compared to straight cardio.                                                        

• Beef, Brown Rice and Spinach

Many individuals say the hardest part of their fitness journey is not the exercising, but the dieting. Although it may be difficult to give up favorite snacks and sodas, focusing on foods that help build muscle instead of fat might not be as hard as it sounds. Spice up your meal with some cayenne pepper for an extra dose of fat burning! Or even stuff your chicken breast with some spinach and artichoke before baking. Red meat and fish contain lots of protein that is necessary for repairing muscle tissue, and brown rice after a workout allows you to retain new muscle growth. And of course incorporating veggies into any meal will give you all the essential vitamins and nutrients you need to perform at your very best in any task! With tasty and healthy meals at your disposal, it should be a piece of cake to see those long-desired gains.

• Water

Water makes up a large portion of the body and plays a crucial role in muscle growth, retainment, and endurance. It also assists with the maintenance of a healthy digestive system, which is required for efficient absorption of macronutrients (proteins, carbohydrates and fats). Individuals should drink anywhere between 8 to 16 cups a day, depending on daily physical activity. Without proper hydration before, during, and after workouts, you could lose potential muscle strength and endurance- resulting in shorter workout duration and less muscle growth.

• Sleep

Recovery is as crucial for muscle building just as oxygen is essential to life. On average, adults require anywhere between 7 to 9 hours of sleep per night, and according to an academic article, approximately 70 percent of growth hormone is released in men during slumber. With growth hormone being responsible for physical performance enhancement, muscle retainment, and the promotion of a healthy metabolism, it is imperative that one attain an ample amount of rest every night. 

• Consistency

The most important of all tips is to FOLLOW THROUGH! Without consistency in workouts, sleep, and dieting, your results won’t be as apparent as you’d like. A study conducted on 96 volunteers found that it took anywhere from 18 to 254 days (an average of 66 days) to form a frequent habit (physical activity included). With constant determination and tenacity, you’ll be able to make this regime a recurrent habit and see results in no time!

Stop smoking. People who did not smoke lower their risk by 36%  of getting a heart attack.

Get active and do something. Men who cycled or walked for at least 40 minutes a day and did at least one hour of exercise per week had a 3 percent lower risk.

Maintain a healthy weight. Men who had a waist circumference below 37 inches had a 12 percent lower risk.

Don’t drink. Men who drank no more than 2 drinks per day had an 11 percent lower risk.

Men who consumed plenty of vegetables, fruits, nuts, legumes, and reduce-fat dairy products along with whole grains and fish had an 18 percent lower risk.

These are five simple things that men could start doing to lower their risk of heart attack and begin their path of living a healthy lifestyle.

To read the full article, please visit NBC News

We first researched all the available data on popular actors online and narrowed it down to 100. Then, we did more extensive research to narrow it down 50, 25, and then finally 10. We used a combination of interviews, internet, library, industry literature, and Samir Becic’s knowledge of over 33 years in athletics coupled with his experience as 4 times Number 1 Fitness Trainer in the World.

The actors on this list not only lead healthy lifestyles themselves, but also promote healthy lifestyle to their fans.

The following was all taken into consideration: fitness level, nutritional habits, age, their own medical issues and how they coped with them, and involvement and promotion of healthy lifestyle in general. Here are the Top 10 from HFR team and author of the book ReSYNC Your Life Samir Becic:

Matthew McConaughey

Matthew is a busy father of 3, but he makes time to workout- even at home! A typical workout consists of pull-ups on the kids swingset, sprints in the backyard, and free weights. He is also a fan of mountain biking and surfing because he likes his workouts to be as mental or spiritual as they are physical.

 ”Sometimes you can get the body in shape, and the head ain’t in great shape,” he says. “But it’s real nice if you can coordinate ‘em.”

His trainer even attributes his youthful appearance with the fact that he keeps training year-round and not just for roles (as many actors in Hollywood do). McConaughey’s active lifestyle is matched by his love of healthy food. Because fitness plays such a big part in his own life, he started the non-profit organization j.k. livin foundation, which funds an after-school fitness and wellness program for some of the nation’s most vulnerable inner-city teenagers. The foundation’s name is shorthand for “just keep living,” a personal mantra inspired by the passing of his father.

Clint Eastwood

Eastwood, a lifelong non-smoker, has been conscious of his health and fitness since he was a teenager, and practices healthful eating habits, even into his 80s. He practices daily transcendental meditation, and is renowned for being an obsessive health and fitness nut.

“I’d always done muscle-training exercise,” Clint says, “things like chins, clips and calisthenics, but it was when I was in the Army that I discovered the weights – the kind of training you’d call bodybuilding today. I never wanted to build huge muscles and bulk up like a competitive bodybuilder, but I realized very quickly that the best way to keep your muscles strong, hard, and fit was with weight training. And once I got into weight training, I never gave it up.”

Eastwood maintains a low-fat, high protein diet and gets plenty of sleep. Everything in moderation, nothing in excess. Some cardiovascular exercise, some muscle training. Eating healthy food and watching your weight. And exercise and attention to diet, Clint Eastwood believes, should be a lifetime habit, best begun when you are as young as possible.

“Stay away from carbohydrates, especially rich desserts. Keep a scale in your bathroom. Get proper rest. Try to be optimistic. Eat fruits and raw vegetables. Take vitamins. Skip beverages loaded with sugars. Avoid alcohol in excess.”

 

Brad Pitt

“I believe you make your day. You make your life. So much of it is all perception, and this is the form that I built for myself. I have to accept it and work within those compounds, and it’s up to me.”

From being featured in movies like Fight Club and Troy, Brad Pitt knows a thing or two about staying fit and obtaining lean muscle mass. Looking at Brad’s physique, it is obvious that he didn’t get that way eating burgers and fries. He stays away from dairy and fried foods, and processed foods like bleached white flour, soft drinks, pastries, and fruit juices. His training routine consists of focusing on a different muscle group each day of the week and finishing off the week with cardio on rest days.

Tom Cruise

Tom Cruise works out everyday- even when he’s off, he’s either hiking, biking, flying planes, or riding a motorcycle.

“I train pretty hard,” Cruise admits. “For ‘The Last Samurai (2003),’ I spent a year training six hours a day, seven days a week to be able to handle a sword and do it on uneven terrain, because I didn’t want to blow my knees out.”

Cruise, who is 51 years old, is known for doing a lot of his own stuntwork in his action films, which means he always has to maintain peak physical strength and endurance with functional muscle. In addition to following a strict diet and lifting weights several hours a day, Tom also does cardio daily.

Will Smith

Will Smith, 45, has maintained his physique during his tenure in hollywood. His regime includes running 5 miles 6 days a week, and lifts weights on two body parts 5 days a week. Since training for his role in Ali as the iconic boxer, he still incorporates boxing training twice a week because he feels it is such a great workout.

“I will not be outworked. Period,” Smith says . “You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things. You got it on me in nine categories. But if we get on the treadmill together, there’s two things: You’re getting off first, or I’m gonna die. It’s really that simple.”

He aims eat 6 to 8 high protein meals a day which he often supplements with protein shakes to save time. Although he is known for having a sweet tooth, he tries to limit his carbohydrate intake, but says he cheats once a week.

Ryan Reynolds

Ryan Reynolds, 37, takes his shirt off in almost every movie he’s in, whether it’s a comedy, or an action hero adventure. He admits to living like an unhealthy “frat boy” in his youth, but credits his role in Blade: Trinity for changing his life, and his training. For the role, he trained six days a week, and ate a 3,200-calorie daily diet in order to gain 25 pounds of muscle.

“That time changed my life because it taught me you can actually do things that were previously impossible,” he says. “I now train because I like being healthy and I enjoy it a lot. I’m at my happiest when I’m outdoors, walking in the woods or hiking. I like to try to incorporate those kinds of activities into my morning routine. In some ways, it’s like meditation.  “

He enjoys fitness so much that he even pushed himself to train for and run the New York City marathon in a time of 3 hours, 50 minutes. Reynolds also sticks to healthy home-cooked meals such as 97% fat free bison bolognese with fresh ingredients over brown rice.

“Nutrition is everything. Everyone thinks getting in shape is 80% working out and 20% diet, but really it’s the other way around.”

 

George Clooney

George Clooney stays young and fit at 52 by keeping variety in his fitness routine. He runs daily, performs pull-ups, completes “butt-busting” circuits, and loves hot yoga. He also plays basketball regularly with other Hollywood actors, including Toby McGuire, Matt Damon, and Leonardo DiCaprio.

“Well I do a lot of aerobics, a lot of dance, there is a lot of jazz-ercise, the ab-master, there’s the butt-blaster or whatever it’s called. And also there is a lot of yoga. And I have also just finished doing a movie where I did football with a bunch of 21-year-olds which I highly recommend. That’s going to keep anyone in shape.” George Clooney, 2007.

George’s diet primarily focuses on healthy food. He recently decided to go on a juice cleanse and eat better as part of his New Year’s resolutions, having green juices and salads daily.

Jake Gyllenhaal

Jake has admitted that working out has become a bit of an addiction to him and he has to remind himself to slow down. For his physical role in Prince of Persia, Jake trained in parkour, sword fighting, and bulked up in muscle. Even after filming wrapped, he continued a 45-min, 6 day a week workout routine that alternated strength conditioning and cardio.

“I really just do it for myself,” he said. “It’s just an incredible thing to exercise, but for it to become like a meditative thing rather than just working out is amazing and that’s how it is for me.”

 

He finds dieting extremely difficult because he enjoys eating good food so much, but when he’s training for a role that requires him to be lean and muscular, he will diet and eat lean meats and vegetables.

Bradley Cooper

At 39, Bradley Cooper is definitely Hollywood A-list and known for being in great shape. His top 5 fitness tips are: super-set exercises to failure, don’t cheat on your diet for at least 6 weeks while your body detox’s, drink protein shakes- but make sure they are quality, stay focused, and drink A LOT of water.

“Staying focused on your goal helps you get through workouts and keeps you from cheating on your diet. Put a picture of what you want your body to look like in your kitchen. It’s a constant reminder where you need it most.”

Here is what Cooper says about detoxing the body by eating right:

“For at least six weeks. It’s vital you allow your body to rid itself of toxins and keep your hormones at optimal levels. Sugar and processed food cause your body to respond in a way that prevents proper muscle growth.”

Matt Damon

Matt Damon has gained and lost his fair share of weight over his career. His recent role in Elysium 

“It was four hours a day in the gym — and I’m not 26 anymore, but I got in shape.”

His favorite workout, however, is sprint drills, because they are fun to him. He says:

 “Try to find something you can improve at, because that will keep you doing it. And that will make it fun”

When training, Matt Damon eats 6 meals a day, divided into 3 larger meals and 3 smaller snack-like meals in between each.  His total calories are broken down as such: 40% from protein, 20% from fat, and 40% from carbohydrates. He does, however, admit that extreme diets become more difficult on him as he gets older- and only adheres to strict diets when he needs to for a role.

If you enjoyed this list, please read our:

Top 10 Fittest Hollywood Actresses

Top 10 Fittest Singers

Top 10 Fittest Rockstars

Top 10 Fittest Stand-up Comedians

Top 100 Hollywood Rising Stars

Read more of our Top 10 Articles

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

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The celebrities on this list not only lead healthy lifestyles, but also promote healthy living to their fans. The celebrity’s fitness level, nutritional habits, age, and medical issues and how they coped with them were all taken into consideration.

Here is Samir Becic and Health Fitness Revolution‘s List of the Top 20 Fittest African American Male Celebrities in alphabetical order:

President Barack Obama

“There’s always a trade-off between sleep and working out. Usually I get in about 45 minutes, six days a week. I’ll lift one day, do cardio the next.”

• Curls
• Shoulder Presses
• Lunges with 10 lbs dumbbells
• Elliptical Machine
• Works out 45 minutes a day, 6 days a week
• Runs on a treadmill
• Resistance Training
• Alternate between strength and cardio exercises

Big Sean

“I try to work out as much as possible, although sometimes it is difficult with my hectic schedule. But whenever I do, I function better, which makes life better.”

• Favorite exercise is boxing and he does it with his trainer
• Eats only organic food
• Had an early start with healthy lifestyle because mom taught him a lot about nutrition
• Knows a lot about supplements and carries a special case on the road

Denzel Washington

“I made a commitment to myself that I would completely cut out drinking and anything that might hamper me from getting my mind and body together.”

• Boxes
• Exercises with personal trainer
• Focuses on using handheld weights
• Diet focuses on portion control with no food restrictions

Jamie Foxx

“I wouldn’t have this type of energy otherwise, I feel refreshed, I feel young.”

• Works out with personal trainer
• Does 45 minutes of weight training
• Basketball drills

Jason DeRulo

“In the afternoon, I’d go to the gym and do calisthenics with 1 minute or less rest in between. And at night I’d lift heavy”

 

• Used to be overweight as a child, but started eating more organic foods and lean protein such as egg white omelets, chicken sausages, and wheat toast at breakfast
• Dancing is his main cardio workout
• Monitored by his trainer Kevin Henderson during 2-hour workout sessions
• Favorite workouts include upside down push-ups, roundhouse push-ups,ab rollouts, shoulder press, and bicep curls
• Performs static exercises when on tour

Jay-Z

“On December 3rd, one day before my 44th birthday I will embark on a 22 Days challenge to go completely vegan, or as I prefer to call it, plant-based!! This all began a few months back when a good friend and vegan challenged me to embrace a plant-based breakfast every day. It was surprisingly easier on me than I thought…”

• Works out with Marco Borges
• Total body workout
• Always something different
• 3 sets of each, resting for no more than one minute between sets
• Went on a vegan diet for 22 days
• Focus on cardio, interval training, abs and healthy diet
• Power Moves
• Workouts moves include squats and press, reverse lunges, cobra planks,push-ups into side plank, and heel touch crunches

Jesse Williams

“ I also drink fresh juice, try to get a run and/or workout in everyday, and try to get some sleep. If I don’t run a few miles every couple days at minimum, I feel lethargic.”

• Yoga
• Workouts and runs everyday
• Drinks a lot of water and fresh juices
• Uses “MyFitnessPal” app

John Legend

“I try to stay low on sugar and breads and things like that. So relatively low carbs. I eat a lot of fruit and vegetables and a lot of proteins as far as meat and what not. Not a lot of red meat.”

• Runs
• Boxes
• Lift weights
• Jump Ropes

Kevin Hart

“If I have to do it early in the morning or late at night or take stuff with me to work and do it between sets, I do it.”

• Gets in a workout 5 or 6 days for a week
• Does core exercises and some weights
• Just tries to keep naturally fit
• Loves chicken
• Big on burning off whatever he eats

Lenny Kravitz

“To Stay fit, I always carry a jump rope with me. And I run. I like to be outdoors doing things that you can do with your body-pull-ups,sit-ups,push-ups,squats. Gyms are cool, but I find them boring. I prefer to run outside in nature-it’s far more inspiring”

• Organic diet
• All about balance lifestyle
• Jump Ropes
• Runs
• Pull-ups
• Sit-ups
• Squats
• Likes to exercise outside

Marlon Wayans

“I work out five to six days a week in order to keep my energy up. I don’t always feel like going, but it keeps my body and mind sharp.”

• Believes in infusing his workouts with enough excitement and fun to help keep him focused and less bored.
• Works out five to six days a week
• Circuit trains
• Crossfit
• Yoga
• Uses BeachBody, Insanity, and P90X

Michael Ealy

“ The weight lifting was easy. The Diet- no sugar, no salt, no carbs, way too much breast of the chicken with no seasoning- that was the hardest,”

• Lost 25 pounds in 3 months of working out
• Committed to a heavy dose of olympic power lifting and strict diet

Morris Chestnut

“It was really challenging for me physically to have to be in great shape”

• 44 Years old
• Lost 33 pounds
• Works out with personal trainer
• Kneeling cable crunches
• Planks
• Leg Lifts
• Knee raises

Rick Ross

“I just, I just wanted to, you know, get in some better shape, you know what I’m saying, put myself in a better position. So I just, I still eat the way I want…I just go to the gym.. I do this thing called, uh, Crossfit. I call it Ross Fit”

• Lost 100 pounds
• CrossFit (calls it RossFit)
• Didn’t change diet much, but now eats more fruit
• Had 2 seizures in 2011 and decided to change his lifestyle which prompted him to get more fit and to become active

Shemar Moore

“What I love about Criminal Minds is that Morgan is an ex-marine,ex-SWAT. To do those things you have to be a pretty bad-ass dude. It’s a great incentive to stay in shape.”

• Personal gym on set
• Weight lifting
• Cardio
• Trains with personal trainer
• Enjoys cycling-does 70 miles every sunday

Taye Diggs

“ I’m addicted to the gym, and I love to stay active.”

• At the gym a lot
• Plays basketball a lot
• Keeps moving

Terrance Jenkins

“I’m super excited to get in shape for the summer,” Terrence says. “This will be the first time that I’ve worked our every day for six weeks and I can’t wait to see the results!”

• Did a Road to Shirtless-an E! segment that documented his workouts
• Key to success was eating healthy
• Ate lean meals
• Total Body circuit:
• Jog on spot with high knees for 30 seconds
• Spring on spot for 30 seconds
• Push-up with side planks between each- 20 to 30 reps
• Jump Squats-25 Reps
• Side shuffle-10 reps in each direction
• Mountain climbers- 30 reps
• Bicycle crunches- 25 to 50 reps
• Triceps Push-ups 15 to 25 reps
• Burpees-10 to 15 reps
• Stationary Lunges- 10 to 15 reps
• Pull-ups 6 to 15 reps
• Repeat sequence 3 times

Tyler Perry

“I walk into a room with a lot more confidence. All my life I’ve tried to hide my height, I was taller than everybody else and stood out, so I would slouch and try to hide it. But with what I’ve been able to do with my body, I’m owning it. I’m standing up with I walk into a room.”

• Lost 30 pounds
• Krav Maga
• 1 Hour long circuits including:
• Cardio
• Body weight movements
• Free weights
• Cable Training

Tyrese Gibson

“When you step on the treadmill,make a commitment. Do, say, 3 miles a day. And don’t get off until you finish. It doesn’t matter what speed you’re going. Just don’t get off. You don’t have to keep up with all the people around, running all fast and doing their thing. Just do your thing. You’ll work up to them, as long as you do your own thing first.”

• Walks or runs 5 miles a day
• A decline workout routine which his starts heavy and lower weights each sets

Will Smith

“I will not be outworked. Period,” Smith says. ” You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things. You got it on me in the nine categories. But if we get on the treadmill together, there’s two things: You’re getting off first, or I’m gonna die. It’s really that simple.”

• 5 miles runs 6 days a week
• Lift weights on two body parts 5 days a week
• Incorporate boxing training 2x a week
• Aims to eat 6 to 8 protein meals a day
• Try to limit his carbohydrate intake
• Has a cheat day once a week

Preventing heart failure, researchers found, requires a two-part behavioral approach: high levels of physical activity plus low levels of sedentary time. The study is the first to examine the link between heart failure risk and sedentary time, said Deborah Rohm Young, Ph.D., lead researcher and a senior scientist at Kaiser Permanente in Pasadena, Calif.

“Be more active and sit less. That’s the message here,” Young said.

Researchers followed a racially diverse group of 84,170 men ages 45 to 69 without heart failure. Exercise levels were calculated in METs, or metabolic equivalent of task, a measure of the body’s energy use. Sedentary levels were measured in hours. After an average of nearly eight years of follow-up, researchers found:

• Men with low levels of physical activity were 52 percent more likely to develop heart failure than men with high physical activity levels, even after adjusting for differences in sedentary time.
• Outside of work, men who spent five or more hours a day sitting were 34 percent more likely to develop heart failure than men who spent no more than two hours a day sitting, regardless of how much they exercised.
• Heart failure risk more than doubled in men who sat for at least five hours a day and got little exercise compared to men who were very physically active and sat for two hours or less a day.

Study limitations included: Since no women were studied the results may not apply to them; results were self-reported, which could mean physical activity was over reported; results were based only on time outside of work and can’t be applied to overall sedentary activity; and participants were members of comprehensive health plans, so results may not apply to men lacking health insurance.

The study supports the American Heart Association recommendation that people get at least 150 minutes a week of moderate-intensity aerobic activity to reduce their risk for heart failure and other cardiovascular diseases, Young said.

As originally published in Science Daily.

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