Celebrating Father’s Day with Self-Care: A Guide for Every Man- Happy Father's Day

Our mission at Lotus Wellness is to empower men to take charge of their health and well-being. We are committed to providing resources, support, and a community that fosters holistic health, grounded in values of self-empowerment. 

Our approach can benefit all men; however, we are particularly Afrocentric, recognizing the unique challenges faced by Black men and providing culturally relevant solutions.

Father’s Day is a momentous occasion to honor the unwavering dedication and love of fathers, grandfathers, uncles, sons, nephews, cousins, and friends. Yet, beyond the celebrations and warm gestures, lies an incredible opportunity to reflect on the importance of self-care for men. 

Men’s holistic health and self-care play pivotal roles in enhancing not just longevity but also the quality of life, embracing personal fitness, mental well-being, emotional health, and spiritual upliftment.  In 2025, men's health continues to be a critical focus in the United States, with significant statistics underscoring the urgency of this issue. 

Prostate issues remain a major concern; over 200,000 new cases of prostate cancer are diagnosed annually, and benign prostatic hyperplasia affects nearly half of men over 50. 

Heart health, another pivotal aspect, shows that cardiovascular diseases are the leading cause of death for men, with approximately 1 in 4 deaths attributed to heart disease. Moreover, cognitive health is becoming increasingly relevant as studies indicate that 1 in 6 men over the age of 65 suffer from Alzheimer's or another form of dementia.  As we move into 2025, the conversation needs to be holistic, integrating physical, mental, spiritual, and emotional well-being. 

This Father's Day, Men & Self Care blog looks to explore various self-care regimens, lifestyle choices, and natural supplements that support men’s health, targeting important areas like cardiovascular health, hormonal balance, prostate health, and sexual performance. We also want to remind our Grandfathers, Fathers, husbands, brothers, nephews, cousins, friends, and partners that self-care is not just for women.

Addressing these health concerns necessitates a comprehensive approach, focusing on not only medical interventions but also holistic self-care practices that enhance overall well-being.  

Embracing a holistic health approach means recognizing the interconnectedness of physical, mental, emotional, and spiritual well-being. It's about creating balance, reducing stress, and fostering joy, which not only enhances personal life but also positively impacts those around you. It's about harnessing the potential to live fulfilled, energetic, and content lives at any age.

Men face numerous challenges, including stress from work, racial and financial pressures, extended work hours, burnout, lack of sleep, and the impact of substances like drugs and marijuana. The latter is particularly concerning as it has been shown to elevate estrogen levels, potentially lowering testosterone, which is vital for men's health and vitality.

Self-care for men isn't just about hitting the gym or following a particular diet. It encompasses a comprehensive approach to health, nurturing the body, mind, and spirit. This involves small, intentional actions that help maintain and improve overall well-being, instilling values of health, persistence, and resilience. We must also note that men also experience a big hormonal shift when they get over 40 years old, which must be talked about and addressed. Often time when men are going through this process, there is a higher incidence of divorce, depression, extramarital affairs, poor decision-making, such as gambling, smoking, drinking, and buying large-value items like a sports car, boat, motorcycle cycle or other high-end luxury items. 

Andropause Explained- Often referred to as male menopause.  Andropause typically begins in the late 40s to early 50s and involves a gradual decline in testosterone levels. 

Symptoms of Andropause: Low libido, fatigue, loss of muscle mass, increased body fat,  mood swings, and reduced sexual performance. To manage andropause naturally, men can focus on foods rich in vitamins and minerals that support testosterone production, such as tomatoes, citrus fruits, and nuts. Herbs like ginseng, maca, and hawthorn can also boost libido and overall vitality.

Excessive caffeine, energy drinks, alcohol, and recreational drug use (including weed) can negatively impact the prostate, heart, and brain. These substances often raise blood pressure, disrupt sleep, and deteriorate mental health.

Excessive Alcohol and Energy Drinks: Contribute to liver stress and cortisol spikes.

High Caffeine Intake and Smoking: Impact cardiovascular and prostate health negatively.

Marijuana and Recreational Drugs: Affect brain health and hormone levels due to high estrogen content.

Stress, compounded by factors like racism and financial difficulties, can severely impact men's emotional, mental, and physical health. Long work hours and burnout diminish the time and energy available for health-enhancing activities. Additionally, insufficient sleep impairs cognitive function and hormone regulation, further exacerbating health issues. 

Many men do not realize that the impact of substance abuse, including marijuana, has been linked to decreased testosterone levels, which can lead to male hormones, that lead to decreased libido, muscle mass, and overall vitality.

 Prostate Health- Incorporate squats and pelvic floor exercises to strengthen prostate function. A diet rich in tomatoes, berries, and fatty fish can provide protective benefits against prostate issues.

Low testosterone can be improved through a combination of diet, excercise, and lifestyle changes. Boosting Dopamine and Endorphins: Foods like bananas, almonds, and green tea are excellent for mood enhancement. Foods that can boost dopamine and feel-good endorphins,  like dark chocolate, berries, nuts, and seeds.  You can also stimulate vasopressin in the body, which is a hormone that can enhance bonding and sexual satisfaction through physical touch and intimacy.  Vasopressin Stimulation: Staying hydrated and regular exercise can promote healthy vasopressin levels, supporting kidney function and blood pressure regulation. 

Food and Fitness play a big role in improving mood, stress, circulation, and sexual performance.   Foods like nuts, beans, cruciferous vegetables, lean proteins, and healthy fats like avocados, nuts, seeds,  and certain spices can improve mood and sexual performance.  

Fitness & Physical activities stimulate hormones like testosterone and progesterone, human growth hormone, and endorphin by incorporating regular exercise, strength training,  and high-intensity interval training.  Excercise- It is important to incorporate regular physical exercise at least 3-5 days a week to naturally stimulate testosterone production and maintain other hormones like estradiol, insulin, and thyroid hormones. Physical activities that stimulate hormones like testosterone, human growth hormone, and endorphins include regular exercise, particularly strength training and high-intensity interval training. Specific activities like yoga and tai chi can also enhance sexual performance by improving circulation and reducing stress.

1. Start with small steps, and implement a self-care and wellness plan with your health goals. 

2. Make your health and well-being a priority, and get yearly screening to ensure you know your numbers ( blood pressure, A1c, glucose, cholesterol, PSA, lipid profile, vitamin D, iron, and testosterone levels).

3. Get the support you need, trainers, a counselor, wellness coaches, gym memberships, vacation, and staycation time. 

4. Engage in regular physical activity to boost testosterone levels.

5. Improve diet with testosterone-enhancing foods, such as dark chocolate and cocoa products,  berries, and cherries, and green leafy vegetables, like kale, spinach, collards, mustards, Swiss chard, Brussels sprouts, brown rice, oats, quinoa, pumkin seeds, chia seeds, fenugreek seeds, broccoli, beans, lentils, nuts, seeds, mushrooms, avocadoes, pomegrante, oliy fish ( salmon, tuna,) eggs and shellfish rich in vitamin D and zinc.

6. Reduce stress and manage cortisol levels using mindfulness, tai chi,  or yoga.

7. For meat eaters, try to reduce meat in the diet ( saturated fats) and avoid trans fats and processed foods. ( Look for leaner cuts, without hormones) 

8. Get plenty of rest. 

1. Establish healthy sleep routines for recovery.

2. Prioritize mental health with mindfulness practices.

3. Engage in regular cardiovascular exercise.

4. Keep a balanced diet rich in essential nutrients.

5. Maintain a strong support network to foster emotional resilience.

1. Schedule regular medical check-ups.

2. Incorporate strength training to build muscle mass.

3. Explore hobbies that reduce stress and add joy.

4. Practice gratitude to enhance emotional well-being.

5. Seek balance between work, family, and personal time.

1. Focus on maintaining cardiovascular fitness.

2. Incorporate meditation or yoga for mental clarity.

3. Volunteer or mentor to foster community connections.

4. Refine nutrition focusing on heart health.

5. Pursue learning opportunities to keep the brain active.

1. Regularly assess prostate, bone density, and joint health.

2. Engage in group fitness classes for motivation and flexibility, like tai chi, qi gong, and martial arts. 

3. Build a stress management plan.

4. Focus on brain-healthy foods and activities.

5. Explore spiritual practices that offer peace and solace.

1. Gentle exercises such as tai chi or swimming.

2. Invest time in meaningful relationships.

3. Keep a consistent check on blood sugar levels.

4. Opt for hobbies that stimulate cognitive function.

5. Contemplate or meditate for spiritual growth.

 

  - Saw Palmetto: Supports prostate health and well-being 

  - Korean Ginseng: Enhances energy levels and sexual performance.

  - Hawthorn: Benefits heart health and improves circulation. 

  - Siberian Ginseng: Improves stamina and performance 

-   Burdock: Improve stamina and detoxify the body

-  Pygeum and stinging nettles are beneficial to the prostate, hormone balance, and male reproductive system.  

-   Ashwagandha - Helps reduce stress levels.

-   Milk Thistle  - Helps with liver functions, and detoxes the body. 

Foods for Self Care- Berries, omega-3-rich edamame, nori, spirulina, kidney beans,  flaxseed, chia seed, walnuts, hemp seed, seaweed, and fatty fish.  Antioxidant-rich foods like green tea and lycopene, and anti-inflammatory foods support heart health and hormonal balance.

Amino Acids for Self Care- Glycine, glutamic acid, arginine, and others support prostate health, improve circulation, and enhance mood.

1. Omega-3 Fatty Acids - Supports heart and brain health.

2. Vitamin D3/K2 - Vital for cardiovascular, prostate, bone health, and immune function.

4. Zinc- Important for testosterone production.

5. Coenzyme Q10: Provides energy to cells and benefits heart health, reduces cancer risk.

6. Green Tea helps with mood and improves circulation. 

7. Magnesium supports nerve and muscle function, helps regulate blood sugar and blood pressure, and improves circulation.

8. Zinc- helps with testosterone production, prostate health, and immune functions. 

9. Ashwagandha- It is a natural adaptogen that helps reduce stress, improve sleep, and increase testosterone levels. 

10. Hawthorne Berries- Acts as a natural cardiotonic that helps to improve heart power and efficiency, also helps improve blood flow and circulation.

11. Burdock Root- Helps purify the blood, and is rich in antioxidants, like quercetin, phenolic acids, and luteolin, which can protect your cells from free radical damage, and can also have anti-inflammatory properties. 

- Foods: Incorporate nuts, seeds, fatty fish, dark chocolate, and whole grains. These are rich in omega-3s, magnesium, and antioxidants, which enhance mood and cognitive function.

1. Spinach and Kale - Rich in magnesium, which supports testosterone production.

2. Berries - Packed with antioxidants for hormonal balance.

3. Ginger - Known for its anti-inflammatory properties.

4. Nuts and Seeds - Full of healthy fats and proteins, benefiting hormone health.

5. Cruciferous Vegetables - Aid in hormonal detoxification.

Remember to Stay Hydrated- Drink more water, and hydrating foods to improve prostate and heart health 

Helps support urinary tract health

Can reduce bladder irritations and increase urine flow - 

May reduce the risk of Urinary tract infections & Kidney stones- when you are well hydrated, it works to flush out bacteria, and waste products that reduce your risk.

Staying hydrated can also improve colon health and reduce constipation by softening your stools.  

Best  hydrating foods that are beneficial for men's health, particularly for prostate health:

1. Watermelon - Watermelon is not only hydrating but also contains lycopene, which has been linked to a reduced risk of prostate cancer.

2. Tomatoes- Rich in lycopene and water content, tomatoes support hydration and prostate health.

3. Cucumbers - With a high water content and low calorie count, cucumbers are excellent for staying hydrated and overall health.

4. Berries - Strawberries, blueberries, and raspberries are high in water and antioxidants, which are beneficial for prostate health.

5. Green Tea - While not a food, green tea is hydrating and contains catechins that may support prostate health.

Incorporating these foods into your diet can help maintain hydration and support prostate health.

Be Mindful to always prioritize your health and use a holistic approach that includes diet, healthy weight, avoiding harmful habits, like smoking, engaging in safe sexual practices, and focus on daily excercise and physical health and proper nutrition, and mental health. 

 

Fitness  & Exercise is a cornerstone of men’s self-care. However, it’s important to choose activities that bring joy and motivation:

1. Sauna and Steam Rooms: These heat-based therapies improve cardiovascular health by increasing heart rate and blood circulation. They also help detoxify the body and promote relaxation, which is essential for mental health.

2. Deprivation Tanks: Also known as float tanks, these create a sensory-free environment that can help reduce stress, improve sleep, and enhance creativity and focus.

3. Cardiovascular Workouts: Activities such as running, swimming, or cycling improve heart health, stamina, and endurance, reducing the risk of heart disease and boosting overall energy levels.

4. Walking, Jump Roping,  and Trampoline Exercises: These low-impact activities are excellent for joint health and provide cardio benefits without straining the body too much.

5. Qi Gong, Yoga, and Tai Chi. These practices combine movement with meditation and breathing exercises, improving flexibility, balance, and strength while also reducing stress.

6. Martial Arts and Boxing: These activities offer high-intensity workouts that improve coordination, strength, and mental discipline.

7. Weight Training: Building muscle mass through weight training boosts metabolism, supports bone health, and enhances testosterone levels naturally.

8. Basketball & Sports: This dynamic sport aids cardiovascular health, improves coordination, and fosters teamwork and social connections.

We must also address stress, emotional and mental health, and well-being. So, many men work long hours, and have to deal with stress, racism, financial challenges, and other stressors, so it is extra important to have a self-care plan and regimen to ensure they are not burnt out, overworked, or have a stroke or heart attack. 

Emotional and mental health are integral to self-care. Explore these practices to uplift your spirit:

- Regularly practice mindfulness and meditation to center the mind, stay focused and clear, eliminate poor decision-making, eliminate brain fog, anxiety, and stress. 

- Recognize and express emotions healthily.

- Engage in faith-based or spiritual practices that align with your personal beliefs, ethics, and values.

- Foster empathy and kindness, creating a ripple of positivity.

Daily affirmations, such as "I am powerful, strong, and resilient," coupled with prayers for health and strength, can foster a positive mindset and support holistic wellness.

Regardless of your age, it is important to participate in regular medical and health screening, whether allopathic or holistic to know where you stand in regards to your health.  When you know your status, you know what measures are needed to address your health and well-being. 

- 20s: Blood pressure, routine physicals.

- 30s: Cholesterol levels, depression screening.

- 40s: Diabetes screening, regular eye exams.

- 50s: Colonoscopy, PSA test for prostate health.

- 60s+:Osteoporosis screening, hearing tests.

Role of Relationships: Wives, Spouses, and Partners can be supportive by encouraging healthy lifestyle choices, participating in joint physical activities, and fostering open communication to address emotional and psychological stressors.

- Continue to have regular screenings for prostate and heart health based on your age and health goals. 

- Incorporation of plant-based, high-protein meals like quinoa and lentil salads, make sure to reduce your saturated and trans fats. 

- Consumption of testosterone-boosting smoothies and nutrient-dense vegetarian meals.

Mighty Maca Energizer– a powerful vegan protein drink designed to boost testosterone, rich in magnesium, and enhance sexual functioning in men. This simple yet delicious blend combines the beneficial properties of maca root, green and red foods, and other wholesome ingredients. Here's how to make it:

Ingredients: - 1 tablespoon maca powder, - 1 cup of almond milk or any plant-based milk of your choice, - 1 scoop of vegan protein powder (pea or hemp-based), - 1 frozen banana, - 1/2 cup of spinach (rich in magnesium), - 1/2 cup of mixed berries (strawberries, raspberries, or blueberries), - 1 tablespoon pumpkin seeds (high in magnesium), - 1 tablespoon chia seeds, - 1 teaspoon cacao powder (optional for a chocolatey boost), - Sweetener of choice (e.g., agave syrup or dates) to taste, - Ice cubes (optional, for a thicker texture).

1. Start by adding the almond milk to your blender.

2. Add the vegan protein powder and maca powder.

3. Toss in the frozen banana, spinach, and mixed berries.

4. Sprinkle in the pumpkin seeds, chia seeds, and cacao powder.

5. Blend everything on high speed until smooth and creamy.

6. Taste and add your preferred sweetener if needed, then blend again.

7. For a thicker texture, add ice cubes and blend until you reach your desired consistency.

- Maca is known for enhancing libido and boosting energy levels.

- Spinach and Pumpkin Seeds. Both are rich in magnesium, essential for testosterone production and overall health.

- Berries: Packed with antioxidants to improve circulation.

- Vegan Protein: Supports muscle health and recovery.

Ingredients: - 1 cup spinach (rich in magnesium and folate, crucial for testosterone production and circulation), - 1 cup kale (high in Vitamin K, which supports bone health and blood clotting), - 1 banana (provides potassium, essential for heart health and muscle function), - 1 tablespoon spirulina (a powerhouse of protein and iron, enhancing energy levels), - 1 cup almond milk (a good source of vitamin E, supporting skin health and antioxidant activity)

- 1 teaspoon maca powder (known for boosting libido and energy).

1. Blend spinach, kale, banana, spirulina, almond milk, and maca powder until smooth.

2. Serve immediately for the freshest taste and maximum nutrient retention.

- Spinach and Kale: These leafy greens are magnesium-rich, which not only supports testosterone production but also enhances blood flow, crucial for sexual function.

- Banana: The potassium helps manage blood pressure, which is vital for overall cardiovascular health.

- Spirulina: Its high protein content aids muscle growth and repair, while its iron content helps prevent fatigue.

- Almond Milk: Provides a dairy-free source of calcium and vitamin D, supporting bone health.

- Maca Powder: Known to increase libido and stamina, helping to improve sexual health.

- 1 cup beetroot juice (rich in nitrates that improve blood flow and stamina)

- 1 cup pomegranate juice (packed with antioxidants, promoting heart health and circulation)

- 1 tablespoon goji berries (boosts testosterone and enhances immune function)

- 1 teaspoon ginger (improves blood circulation and has anti-inflammatory properties)

- 1 teaspoon honey (natural sweetener with antibacterial properties)

1. Combine beetroot juice, pomegranate juice, goji berries, ginger, and honey in a blender.

2. Blend until the goji berries are fully incorporated.

3. Enjoy immediately to experience the invigorating effects.

- Beetroot Juice: High in nitrates, which dilate blood vessels, improving circulation and stamina, particularly beneficial for maintaining an erection.

- Pomegranate Juice: Its antioxidants help protect blood vessels and enhance blood flow to the penis.

- Goji Berries: These berries are known for boosting testosterone, which supports libido and sexual health.

- Ginger: Enhances blood circulation and has anti-inflammatory effects, aiding overall cardiovascular health.

- Honey: Acts as a natural sweetener and brings additional health benefits through its antibacterial properties.

 Ingredients: Spinach, kale, avocado, pumpkin, seeds, almond milk, spirulina. ( or coconut water) 

 Benefits: Provides antioxidants, omega-3s, and fiber.

 Almond Butter Smoothie-

 Ingredients: Banana, Greek yogurt, almond butter, cinnamon, cocoa, whey protein.

 Benefits: High in protein and promotes satiety and muscle repair.

 Ingredients: Strawberries, cherries,  raspberries, beetroot, chia seeds, cayenne, and coconut water.

 Benefits: Rich in antioxidants and vitamin C, and supports poor circulation.

Enjoy this drink as a nutritious breakfast or a post-workout boost. It's designed to fuel your body, enhance your performance, and keep you feeling energized and vital throughout the day. Cheers to health and strength!

1. Quinoa and Black Bean Salad:

   - Packed with proteins, vitamins, and minerals.

   

2. Chickpea and Avocado Sandwich:

   - Offers healthy fats and satisfies hunger.

3. Tofu Stir-Fry with Mixed Vegetables, Brown Rice:

   - Rich in protein, and promotes heart health.

Understanding the intricacies of men’s health and integrating a balanced lifestyle is vital for the forthcoming decade. A holistic approach combined with regular self-care, healthy dietary habits, and supportive affirmations can significantly boost vitality and longevity. Regular consultations with healthcare providers and being proactive about screenings ensure long-lasting physical and mental health.

This Father’s Day, let’s honor every man who embraces this holistic path and encourage each other to live healthier, happier, and more fulfilled lives. 

Here’s to the self-care journey, every step of the way!

Coach Jennifer 

These resources will empower men to embrace holistic well-being and achieve a better quality of life over the next decade.

1. Booth, A., et al. (2020). The Complete Guide to Men's Health: Strategies for Optimal Wellness.

2. Katz, D. L., et al. (2021). Holistic Health for Men: Integrating Mind, Body, and Spirit.

3. Smith, R. (2022). Prostate Health and Nutrition: A Survivor's Guide.

4. Miller, T. (2023). Andropause and Middle-Aged Men: Understanding the Hormonal Shifts.

5. Johnson, L., & Clark, J. (2023). Fitness and Nutrition for Longevity: A Complete Guide for Men.

6. Africa, Llaila, Nutricide, A& B Publishing Group, (2013)

7. Jor-El Caraballo  Carballo, Jor-El, Self Care for Black Men: 100 Ways to Heal & Liberate, (2023).