The Center's Blog

Three Health Tips for Men (Men’s Health Week)

By: LCF Staff

June 13, 2023, 10:00 am - Categories: Advice, Fitness

Men’s Health Week is June 12 through June 18. Here are a few tips to support your health and wellness.

1. Sleep 7-9 hours per night.

The Journal of American Medicine Association (JAMA®) published a study that found that men’s testosterone levels dropped by as much as 15 percent after just a single week of restricted sleep. Sleep is vital to your overall health and important to support heart health.

2. Maintain vitamin D levels.

The National Institutes of Health recommends that men over the age of 19 should have a daily intake of at least 600IUs of Vitamin D daily. “Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization and to prevent hypocalcemic tetany (involuntary contraction of muscles, leading to cramps and spasms). It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts. Without sufficient Vitamin D, bones can become thin, brittle, or misshapen.”

3. Eat your greens

Support your heart health with leafy greens. According to a study from the International Journal of Epidemiology, “Fruit and vegetable intakes were associated with reduced risk of cardiovascular disease and cancer.” Green vegetables to consider include, kale, spinach, Swiss chard, broccoli, Brussels sprouts, braise Bok choy and green beans.

4. High-Intensity Interval Training (HIIT)

According to MensJournal.com, HIIT training burns more calories, boosts fat loss and metabolism, improves stamina, and can be achieved with or without equipment. HIIT workout options include running, biking, jumping rope, jumping jacks, push-ups, lunges, high knees, squats and more. HIIT supports heart health and strength gain and can be just as effective as traditional cardio and strength exercises.

Learn more about our fitness options for men at the Member Services desk.

REFERENCE:

https://whatsgood.vitaminshoppe.com/health-and-fitness-tips-all-men/
https://blog.menscience.com/6-best-fitness-tips-for-men/
https://jamanetwork.com/journals/jama/fullarticle/1029127
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://academic.oup.com/ije/article/46/3/1029/3039477
https://www.mensjournal.com/health-fitness/7-reasons-every-guy-should-do-hiit