Easy men’s health tips that actually make a difference

Although Movember can feel like an excuse to try out a novelty moustache, it's a powerful reminder for us men to focus on our health, from the more visible aspects to those hidden beneath the surface.

When launching Indi, my wife Helen and I had the goal of creating a capsule (yet always capsule-free) collection of straightforward whole food supplements that benefit both men's and women’s health. Although our nutritional needs often differ (like men generally needing more calories due to higher muscle mass and women needing more iron due to monthly menstrual blood loss), we realised that so many of us were missing out on foundational nutrition due to a lack of plant diversity in our diets. ‘Eating well’ shouldn’t be taken lightly: improving these foundations directly correlates to how long we live and how well we feel during our lives.

COMMON NUTRITIONAL GAPS AFFECTING MEN'S HEALTH

Protein has completely dominated the men’s health market in recent years, putting other areas of nutrition into the shadows. However, we know that three major nutrition gaps have a profound impact on men’s health: vitamin D deficiency, low fibre intake and lack of plant-based nutrients. It’s much easier to address these than you may think, and a powerful way to reduce your risk of many health issues, including Movember’s focuses: mental health, prostate cancer and testicular cancer.

1. VITAMIN D DEFICIENCY

Around 20% of men in the UK are deficient in vitamin D, particularly in the winter. Vitamin D is often called the “sunshine vitamin” because sunlight exposure on our skin helps produce it. However, with shorter days and cloudy weather, many of us don’t get enough, leading to a dip in levels that can affect immunity, bone health and mental wellbeing. Recent studies show vitamin D’s link to mental health resilience, helping to combat feelings of anxiety and low mood. There’s also evidence that it supports prostate health by aiding cell function, potentially reducing the risk of prostate cancer.

Top tip: Alongside taking Body daily which gives me all the vitamin D I need, I also make the effort to walk mindfully outdoors everyday with our dog. Being present and taking in the environment is so much more calming than mindless, head-down scrolling.

2. LOW FIBRE INTAKE

The recommended fibre intake is 30g per day, yet the average man gets around 21g. Fibre plays a critical role in digestion, heart health and even mood regulation, thanks to the gut-brain connection. A fibre-rich diet can also contribute to hormonal balance, which reduces risks associated with prostate and testicular health. Plus, it can help with weight management and keeping blood sugar levels stable—two key areas that influence long-term health.

Top tip: I have a “diversity jar” at home—an idea from Tim Spector where you build your own mix of nuts and seeds to sprinkle on top of salad, soup, yoghurt, eggs etc. There are conveniently ready-made solutions too: Body helps to boost your fibre intake with 5.4 grams, and Daily30+ (the whole-food supplement we made for ZOE) adds another 5 grams.

3. INADEQUATE PLANT-BASED NUTRIENTS

Just 26% of UK men meet the recommended five servings of fruits and vegetables per day. This lack of nutrient-dense foods impacts immunity, cognitive health and mental wellbeing. Plants provide essential vitamins and antioxidants that support cancer prevention and cognitive health, keeping both body and mind in peak condition.

Top tip: Make it a goal to add at least one plant-based food to every meal—the more colourful, the better. For an afternoon snack, our Gut Bars are so good for keeping hunger at bay, improving gut health, providing slow-release energy and upping plant intake.

MY AUTOMATIC HEALTH HABITS

Here are a few health habits that I find easy to include in my routine, yet they make a big difference to how I feel. Improving our health doesn’t have to be all or nothing—it’s about adding positive influences to our lifestyles.

• Olive oil: I love the peppery, fruity flavour of Honest Toil. It’s cold-pressed, unfiltered and unblended resulting in a high level of polyphenols and fatty acids so it’s great for supporting heart and prostate health.
• Morning movement: Getting my heart rate up first thing in the morning boosts circulation and helps me to feel energised and alert. Squats are my go-to since I can do them anywhere, if I’m short on time, and with no equipment. They’re great for counteracting the effects of sitting at a desk.
• Meditation or breathwork: It can be hard to find a moment of headspace when running a business and being a dad to two girls but I always come back to the Calm app if I feel like I need a reset.
• Sleep hygiene: Some great tips for sleeping better are ensuring you have a mattress that limits disturbances like a Simba (particularly if you have a partner that moves a lot in the night), keeping the room cool (18°C is optimal), and no phones for an hour before bed—it sounds boring but honestly makes all the difference.