Health and Wellness.
Asthma is a very common condition that affects millions of people around the world. According to the Global Burden of Disease collaboration in 2019, asthma affects as many as 262 million people worldwide.
June is Men's Health Month! This month, we're shining a spotlight on men's health with a fun and informative A to Z guide. Let’s dig in and explore the essentials of staying healthy, strong, and happy. What are you waiting for? Let it begin.
Andropause, often referred to as male menopause, is a condition associated with a gradual decline in testosterone levels in aging men. It is similar to menopause in women. It happens when men experience hormonal changes that can lead to symptoms such as fatigue, depression, and decreased libido.
Treatment for andropause often involves hormone replacement therapy (HRT) to restore testosterone levels. Other therapies might include lifestyle changes, such as diet and exercise, as well as psychological support.
While there is no cure for andropause, its symptoms can be managed effectively through medical treatments and lifestyle changes.
Some men may experience symptoms of andropause earlier than usual, known as early or pre-andropause, which can start in their 30s or early 40s.
Andropause is a natural part of aging for men.
Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood. It’s measured using a device called a sphygmomanometer or a blood pressure monitor. Normal blood pressure for adults is around 120/80 mmHg, with 120 being the systolic pressure (heart beats) and 80 being the diastolic pressure (heart rests). This typical blood pressure range can vary slightly by gender.
High blood pressure, or hypertension, often has no symptoms but can cause headaches, shortness of breath, and nosebleeds. Causes of high blood pressure include genetics, poor diet, lack of exercise, and stress. Treatment options include lifestyle changes, medications like lisinopril, and natural remedies such as the DASH diet.
Click here to read our full article on Hypertension. You can find blood pressure monitors and supplements to support heart health on our Pharmarun website.
Cholesterol is a fatty substance in your blood essential for building cells but can cause health problems if levels are too high. It’s measured through a lipid panel test or fasting lipid panel, which provides a detailed lipid profile including LDL cholesterol (low-density lipoprotein), HDL cholesterol (high-density lipoprotein), and total cholesterol. Normal cholesterol levels for adults vary, with LDL levels ideally below 100 mg/dL and HDL levels above 60 mg/dL.
Foods to avoid with high cholesterol include those rich in saturated fats and trans fats, like fried foods and high-fat dairy. Foods that lower cholesterol fast include oats, nuts, and fatty fish. Other foods to eat with high cholesterol are those rich in soluble fiber and plant sterols, such as fruits, vegetables, and legumes. Click here to read more about Cholesterol.
A balanced diet is important for overall health and well-being. It includes a variety of nutrient-rich foods that provide energy, promote growth, and support bodily functions.
Eating well is important for men's health. The foods you choose can give you energy, keep your body strong, and help you stay healthy.
Eat nutritious foods that help you stay active. Avoid junk food and choose protein-rich foods like lean meats, fish, eggs, and beans. These foods build muscles and keep you strong. Read more..
Exercise is essential for staying fit and feeling great. Including a variety of workouts in your routine helps build strength, improve endurance, and maintain overall health.
Start with exercises like squats, push-ups, and crunches to strengthen your muscles. These can be done at home or at a gym nearby.
Incorporate cardio exercises like brisk walking, jogging, or jumping jacks to keep your heart healthy and boost your stamina. Focus on exercises such as deadlifts, bench presses, and bicep curls to build muscle mass and strength. Include planks, sit-ups, and bicycle crunches for a strong core and toned abs.
Don't forget to stretch before and after workouts to improve flexibility and prevent injuries.
Folic acid isn't just for women. It's important for men’s health too. Folic acid helps your body make healthy new cells and keeps your DNA in good shape. It supports your heart, brain, and gives you energy to tackle the day.
For men, folic acid is key for keeping your fertility in top shape. It helps with sperm production and quality, and it's important if you're thinking about starting a family.
Shoot for about 400-600 micrograms (mcg) of folic acid daily. You can get it from foods like leafy greens, beans, and fortified cereals. Or click here to shop now
Taking care of your gut health is the key to feeling great and staying fit. Your gut affects more than digestion—it affects your immune system, mood, and even belly fat. A healthy gut helps you digest food better and absorb nutrients.
To improve your gut health, focus on eating fiber-rich foods like fruits, veggies, and whole grains. These help keep things moving smoothly and support a healthy gut bacteria balance.
Probiotics, found in yogurt and fermented foods, can help maintain a healthy balance of bacteria in your digestive system. Explore our range of probiotic supplements here.
Staying hydrated is important for your health and skin. Here’s how you can keep yourself well-hydrated inside and out.
Keeping your immune system strong is important for staying healthy. Here’s how you can boost your immunity and keep yourself in top shape.
A strong immune system is your best defense against illnesses. Follow the tips above to boost your immunity.
Taking care of your joints is essential to stay active and pain-free. Here’s how to manage and prevent joint pain effectively. Do you experience pains in your joints?
Arthritis - osteoarthritis and rheumatoid arthritis, can cause joint pain and stiffness. For mild joint pain, try home remedies. Ice packs can reduce swelling, while warm compresses soothe muscle aches and joint pain. Natural treatments like turmeric, ginger, and omega-3 supplements can also help reduce inflammation.
Taking care of your kidneys is important for your overall health. Your kidneys play a vital role in filtering waste and balancing fluids in your body. Kidney disease can develop silently, so be aware of early signs like fatigue, swollen ankles, and changes in urination. If you notice these symptoms, see a doctor for a check-up. Chronic kidney disease (CKD) can lead to serious complications if not treated.
To prevent kidney problems:
Taking care of your liver is important for your overall health. Your liver has over 500 functions, including detoxifying your blood, producing bile, and storing energy. It's essential for your body's overall functioning.
Some common liver conditions include hepatitis (A, B, and C), fatty liver disease, and cirrhosis. These can range from mild to severe and can significantly impact your health.
Early signs of liver problems include fatigue, jaundice (yellowing of the skin and eyes), and abdominal pain. If you notice these symptoms, see a doctor immediately.
To prevent liver disease, limit alcohol consumption, maintain a healthy weight, and avoid risky behaviors that can lead to hepatitis B and C. Vaccines are available for hepatitis A and B, ensure you get vaccinated. Read more…
Taking care of your mental health is as important as looking after your physical health. Mental health covers everything from everyday stress to serious conditions like depression, anxiety, and schizophrenia. It's important to recognize the signs and seek help when needed.
Good nutrition is vital for your overall health and well-being. Here’s how you can optimize your diet and ensure you're getting the nutrients you need.
Remember, good nutrition is a cornerstone of a healthy life. Make informed choices, listen to your body, and don’t hesitate to seek professional advice when needed.
Osteoporosis is a condition where bones become weak and brittle. It occurs when bone density decreases, making bones fragile and more likely to fracture. Common areas affected include the hip, wrist, and spine.
Some of the causes are age, hormones, lifestyle etc. The symptoms include Bone Pain, Fractures and Posture changes
You can prevent it by taking Calcium and Vitamin D, Exercising, taking Bisphosphonates and supplements
Prostate health is important for men, particularly as they age. The prostate is a small gland that plays a key role in reproductive health.
Some of the causes are age, hormonal changes, and lifestyle factors. The symptoms include frequent urination, painful urination, and pelvic discomfort.
You can prevent issues by eating a healthy diet, exercising regularly, staying hydrated, and getting regular check-ups. Read more…
Quality sleep is essential for overall health and well-being. It allows your body and mind to rest, repair, and rejuvenate.
Some of the causes of poor sleep are stress, lifestyle habits, and medical conditions. The symptoms include fatigue, irritability, and difficulty concentrating.
You can improve sleep by maintaining a regular sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and electronics before bed.
Healthy relationships are key to emotional well-being and happiness. They provide support, companionship, and a sense of belonging.
Some of the causes of relationship issues are poor communication, lack of trust, and differing expectations. The symptoms include frequent arguments, emotional distance, and dissatisfaction.
You can improve relationships by practicing active listening, showing appreciation, and seeking professional help if needed. Building trust and spending quality time together also strengthens bonds.
Stress management involves techniques to control and reduce stress for a healthier, more balanced life.
Some of the causes of stress are work pressure, financial problems, and personal relationships. The symptoms include headaches, fatigue, and irritability.
You can manage stress by practicing mindfulness, exercising regularly, and maintaining a healthy diet. Techniques like deep breathing, time management, and seeking support from friends and professionals can also help alleviate stress.
Testosterone is a hormone that plays a key role in male development and health. It affects muscle mass, bone density, and sex drive.
Some of the causes of low testosterone levels are aging, obesity, and medical conditions. The symptoms include reduced libido, fatigue, and loss of muscle mass.
You can boost testosterone levels by exercising regularly, maintaining a healthy diet rich in zinc and vitamin D, and ensuring adequate sleep. In some cases, testosterone replacement therapy or supplements may be recommended by a healthcare professional.
Urinary health helps to maintain the body's balance of water and electrolytes. It involves the proper function of the kidneys, bladder, and urethra.
Some of the causes of urinary problems are infections, kidney stones, and prostate issues. The symptoms include frequent urination, pain or burning during urination, and cloudy or bloody urine.
You can improve urinary health by staying hydrated, practicing good hygiene, avoiding irritants like caffeine and alcohol, and consuming cranberry products. In case of persistent symptoms, consult a healthcare professional for proper diagnosis and treatment.
Vitamins are essential nutrients that your body needs to function properly. They play a role in various bodily processes, including metabolism, immune function, and bone health.
Some of the causes of vitamin deficiency are poor diet, certain medical conditions, and lack of sun exposure. The symptoms include fatigue, weakness, poor immune response, and skin issues.
You can ensure you get enough vitamins by eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Consider taking supplements if recommended by a healthcare provider.
Weight management is about maintaining a healthy balance between the calories you consume and the calories your body uses.
Some of the causes of weight gain include poor diet, lack of physical activity, genetics, and hormonal factors. The symptoms include gradual weight gain, increased body fat, and changes in energy levels.
You can manage your weight by adopting a balanced diet that includes fruits, vegetables, lean proteins, and whole grains. Regular physical activity is also essential, such as aerobic exercises and strength training.
Exercise isn't just good for your body—it's good for your brain too. Regular physical activity helps improve memory, boosts mood, and enhances mental clarity. It stimulates the production of brain chemicals that support cognitive function.
Include activities like aerobic exercises, strength training, and even yoga or tai chi in your routine. Aim for at least 150 minutes of moderate-intensity exercise per week to maximize brain benefits. Combine exercise with a balanced diet and good sleep for optimal brain health
Yoga is a powerful practice that benefits both the body and mind. It combines physical postures, breathing exercises, and meditation to promote overall health and well-being.
Practicing yoga regularly can improve flexibility, strength, and balance. It also helps reduce stress, anxiety, and depression by calming the mind and promoting relaxation. Yoga is known to enhance mindfulness and concentration, which can improve cognitive function.
Incorporate yoga into your routine to support cardiovascular health, increase energy levels, and foster a sense of inner peace.
Zinc is an essential mineral that plays a key role in numerous bodily functions, including immune support, wound healing, and protein synthesis. It also contributes to cell division, enzyme activity, and DNA synthesis.
Ensuring adequate zinc intake is important for maintaining a healthy immune system, especially during periods of stress or illness. Zinc deficiency can lead to impaired immune function, delayed wound healing, and decreased sense of taste or smell.
Include zinc-rich foods in your diet such as lean meats, seafood (like oysters), nuts, seeds, whole grains, and legumes. If needed, supplements can help meet daily zinc requirements, but consult with a healthcare provider to determine the right dosage for you.
Taking care of men's health involves a holistic approach that addresses various aspects from nutrition and exercise to mental well-being and specific health concerns like prostate health and stress management.
If you need any medications, use Pharmarun. We will not only deliver quality medications to your doorstep anywhere in Nigeria but also allow you to set up regular deliveries, picking when you want them.
Pharmarun provides free access to pharmacists, doctor consultations, lab test booking, and helps you take care of your loved ones, no matter where you are in the world. You can also get free delivery when you order via the Pharmarun Wallet. Click here to get started.
With the Pharmarun web app, you can also check your Body mass index (BMI), Ovulation etc for free. Click here to get started. Pharmarun is the simple solution you need to live a healthy life. Click here to get started with Pharmarun.
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