Men V Women – Health Needs

Although men and women share many similarities in how their bodies function, there are differences that make it essential to choose the right supplements, nutrients, and lifestyle choices to support the individual needs of the sexes.

The good news about both sexes is that they are living longer! However, women are living longer than men.1

Men’s Health

Cholesterol –

Cholesterol may be one factor that contributes to the health gap between men and woman. Males and females have similar LDL (“bad”) cholesterol levels; however, women have much higher levels of HDL (“good”) cholesterol.2

On average, woman tend to eat healthier than men. Men typically do not meet the daily goal of at least five servings of fruits and vegetables. Men tend to eat more of a meat and potatoes diet.3

Lowering serum cholesterol can help reduce the risk of coronary heart disease.4

One of the best ways to control cholesterol levels is through diet and dietary supplements.

Following a Mediterranean – type diet with more fish and vegetables would be a great benefit.  It may also be beneficial to supplement your diet with a plant-based powder, filling in the nutritional gaps in the diet, and giving your body the nutrients necessary from plant-based nutrition.5

 

Plant Sterols

There has been a lot of research showing positive results with the use of plant sterols. They have been found to aid in reducing LDL cholesterol levels by competing and blocking absorption of dietary cholesterol.6

 

Omega-3s –

Benefit heart health by increasing “good” HDL cholesterol and lowering inflammation. Therefor reducing the risk of heart attack and stroke.7

 

Aged garlic –

Several studies indicated that aged garlic helps to control cholesterol levels, and supports heart health.8

 

Niacin – B vitamin –

Niacin has been shown to increase HDL (good cholesterol) while lowering LDL (bad cholesterol).9

 

Berberine –

Berberine may reduce cholesterol while raising HDL (good cholesterol) cholesterol lowering the risk of heart disease.10

 

Men’s hormones –

Men tend to have declining hormone levels as they age. Testosterone, which peaks by the age of 18 begins to decline at the age of 30.11

This may cause men to lose muscle and gain fat, leading to sexual dysfunction which effects 60% of men by the age of 70. Low testosterone levels also may cause fatigue, mental fogginess, and bone loss.12

Low testosterone levels are also linked to a decrease in men’s immune system. This may put them at higher risk for cardiovascular disease as they age.13

There are many things that can help a man maintain and boost testosterone levels.

Evidence exists demonstrating the link between a healthy diet and men’s sexual health. Erectile dysfunction appears to lessen in men eating a Mediterranean diet.14

 

Incorporating foods rich in phytochemicals –

A higher intake of flavonoid – rich foods may improve erectile disfunction. Flavonoids are various compounds found naturally in many colorful fruits and vegetables.15

 

Vitamin D –

Vitamin D aids in supporting healthy testosterone levels. The tissue in the male reproductive tract requires vitamin D.16

 

Zinc –

Zinc aids in the production of testosterone. Low levels of zinc may contribute to erectile dysfunction.17

 

Boron –

Born is a mineral that is used for maintaining strong bones, building muscle mass and has been shown to support an increase in free testosterone levels.18

 

Omega -3’s –

Inflammation may be reduced by incorporating Omega-3’s. Whether threw supplementation or diet. Omegas have been shown to improve erectile disfunction and stabilize levels of testosterone.19

 

Gastrointestinal health –

A very large study of 17,608 male patients found IBS was a contributing factor for men having a higher incidence of erectile disfunction.  It may be beneficial to take probiotics to promote healthy gastrointestinal health.20

 

Prostate health –

Prostate cancer is the second most common cancer among men worldwide.21

A low-fat, high-fiber diet containing high amounts of plant products may lower risk of prostate cancer, compared to men consuming a Western diet. One of the main differences between these two diets is the type of dietary fat, including dietary sterols.22

 

Probiotics –

Emerging studies indicate that the microbiome can influence prostate inflammation.23

The microbiome’s connection to hormone levels may also be important, particularly the role of prostate health. The prostate is dually affected by estrogen and androgen levels.24

 

Maintaining Muscle Mass –

Incorporating foods rich in phytochemicals. Evidence suggests that bioflavonoids support muscle growth. more research is needed to assess the effects of bioflavonoids such as astaxanthin, β-carotene, and resveratrol on resistance training performance.25

It is also important to include dietary protein. This macronutrient is important for maintain, growing and building healthy strong muscle. Diets high in protein have been shown to prevent age related muscle loss.26

Woman’s Health

Urinary tract health 

It is estimated that at least 60% of women and 12% of men will contract a urinary tract infection at least once in their life. Some people suffer with recurrent UTI’s.27

UTIs happen either because bacteria on the outside of the body typically coming from the rectum and vagina, make their way into the urethra. However poor hygiene, sexual intercourse and the use of contraceptives also play a role as contributing factors.28

 

Probiotics –

Repeated intake of probiotics could be important not only in women subjected to recurrent urogenital infections but also for all woman to maintain a healthy urogenital microbial balance.29

 

Cranberries –

Cranberries have been studied as a remedy for UTI’s due to their ability to prevent harmful bacteria from sticking to the cells in the urinary tract. It also promotes cleansing of the urinary tract.30

 

D-Mannose –

In the event that a woman contracts a UTI, D-Mannose has been found to help eradicate the harmful bacteria. It helps to remove the bacteria that is responsible for 80 -90% of UTI’s.31+32

 

Reproductive Health –

Premenstrual syndrome, mood swings, irritability, depression, anxiety, fluid retention, bloating, breast tenderness, sugar cravings, headaches, and sleep disturbances, affect 75 percent of women.

Supplementation: Folic acid, Vitamin B-6, calcium, magnesium, and vitamin D may aid in alleviating these symptoms.33

 

Iron –

Women who menstruate should pay attention to their iron levels. Blood contains about 70% of your body’s iron. body loses about 2 mg daily at the beginning of the menstrual cycle. If you are low on iron it may cause you to feel weak and fatigued. Some of the symptoms may include cold hands and feet along with brittle nails.34

 

Estrogen Levels –

Probiotics –

Research shows a connection between the gut microbiome and the regulation of estrogen. Is important to maintain a healthy microbial which may prevent complications from estrogen related diseases.35

 

Thyroid Health –

Although millions of men experience thyroid dysfunction, women are 10 times more likely to have a thyroid imbalance.36

An overactive or underactive thyroid may cause irregular periods. It may also lead to a hormonal imbalance.37

Supplements that are important for thyroid function:

Vitamin D, selenium, vitamin A, Omega-3 and zinc.38

 

Hair loss –

Many women struggle with hair loss. Hormonal hair loss affects 30 million women in the United States.39

Hair loss may also be a result of abnormal thyroid, autoimmune disease, stress, medications, hormone changes caused by pregnancy, and menopause.40+41

 

Nourishing support for hair –

Protein – not having enough protein may cause hair to be brittle and create hair loss.42

 

Essential Minerals – Zinc, iron, Selenium, magnesium, calcium

Vitamins – Vitamin C, B vitamins, vitamin A, vitamin D, Biotin, and folates

 

Polyphenols –

A class of polyphenols called flavonoids may aid in stimulating follicles for hair growth.43+44

 

Heart Disease –

The leading cause of death in the United States concerning women is Heart disease. The average age of a women having a heart attack is 70. This is because Estrogen levels drop. Estrogen provides some protection from heart disease.

Studies also have shown that Women with bigger waists relative to their hips face a higher risk of heart attacks. Therefore, it is important for woman to get proper exercise, eat a Mediterranean type diet rich in plants, fish and healthy grains.45

 

  1. https://time.com/5538099/why-do-women-live-longer-than-men/
  2. https://www.health.harvard.edu/newsletter_article/mars-vs-venus-the-gender-gap-in-health
  3. https://www.health.harvard.edu /mars-vs-venus-the-gender-gap-in-health
  4. https://lipidworld.biomedcentral.com/articles/10.1186/s12944-017-0515-5
  5. https://www.healthline.com/health-news/mediterranean-diet-good-for-cholesterol
  6. https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels#TOC_TITLE_HDR_5
  7. https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels#TOC_TITLE_HDR_5
  8. https://academic.oup.com/jn/article/146/2/416S/4584712
  9. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
  10. https://pubmed.ncbi.nlm.nih.gov/19687008/
  11. https://pubmed.ncbi.nlm.nih.gov/24172696/
  12. https://drhyman.com/blog/2020/12/21/the-doctors-farmacy-house-call-episode-36-with-dr-george-papaicolaou/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5512682/
  14. https://pubmed.ncbi.nlm.nih.gov/28778698/
  15. https://pubmed.ncbi.nlm.nih.gov/26762373/
  16. https://pubmed.ncbi.nlm.nih.gov/21154195/
  17. https://www.healthline.com/nutrition/8-ways-to-boost-testosterone#5.-Take-Vitamin-and-Mineral-Supplements
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1566626/
  19. https://doctorherdmanclinic.com/resources/articles/erectile-dysfunction-is-helped-by-fish-oil-concentrate/
  20. https://pubmed.ncbi.nlm.nih.gov/29795140/
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460756/
  22. https://pubmed.ncbi.nlm.nih.gov/9824850/
  23. https://pubmed.ncbi.nlm.nih.gov/29795140/
  24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460756/
  25. https://medlineplus.gov/dietaryproteins.html
  26. https://Pubmed.ncbi.nlm.gov/26960445/
  27. https://pubmed.ncbi.nlm.hih.gov/17599303/
  28. https://www.mindbodygreen.com/articles/uti-after-sex-what-causes-it-expert-approved-prevention-tips
  29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6236028/
  30. https://Academic.oup.com/cid/article/38/10/1413/345228
  31. https://pubmed.ncbi.nlm.nih.gov/27424995/
  32. https://www.healthline.com/health/d-mannose-for-uti#research
  33. https://www.healthline.com/health/premenstrual-syndrome#treatment
  34. https://www.healthline.com/nutrition/how-much-iron-per-day#the-right-amount
  35. https://kresserinstitute.com/gut-hormone-connection-gut-microbes-influence-estrogen-levels/
  36. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6690314/
  37. https://www.healthline.com/health/womens-health/why-is-my-period-late#early-perimenopause
  38. https://drhyman.com/blog/2015/06/10/a-comprehensive-6-step-strategy-to-heal-your-thyroid/
  39. https://Medlineplus.gov/genetics/condition/androgenetic-alopecia/
  40. https://my.clevelandclinic.org/health/diseases/16921-hair-loss-in-women
  41. https://www.nih.gov/news-events/nih-research-matters/how-stress-causes-hair-loss
  42. https://Ncbi.nlm.nih.gov/pmc/articles/PMC482851
  43. https://www.cdc.gov/heartdisease/women.htm
  44. https://www.healthline.com/health-news/mediterranean-diet-good-for-cholesterol
  45. https://www.heart.org/en/news/2019/03/19/waist-size-predicts-heart-attacks-better-than-bmi-especially-in-women

 

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