Too often the trend in our society is for people to be separated from either other, to be cut off from the great mass of humanity, and in doing so to be dehumanized a little bit more with each step.
Cars have taken us off the streets, where we used to greet each other and stop to chat. Cubicles have taken away a bit of the humanity in working, as have factories and even computers to some extent. Television has planted us firmly in our living rooms, instead of out with other people. Even movie theaters, where many people get together, cut us off from true conversation because we’re staring at a big screen.
And while I’m not railing against any of these inventions (except perhaps the cubicle), what we must guard against is the tendency of that individuality to have us focused on ourselves to the exclusion of our fellow human beings. The tendency towards selfishness rather than giving, on helping ourselves rather than helping our brothers and sisters in humanity.
I’m not saying we’re all like that, but it can happen, if we’re not careful.
So strike back against the selfishness and greed of our modern world, and help out a fellow human being today. Not next month, but today.
Helping a fellow human being, while it can be inconvenient, has a few humble advantages:
So take just a few minutes today, and do a kindness for another person. It can be something small, or the start of something big. Ask them to pay it forward. Put a smile on someone’s face.
Don’t know where to start? Here’s an extremely incomplete list, just to get you thinking — I’m sure you can come up with thousands more if you think about it.
It is Monday morning. People have the Monday blues apparently.
My newsfeeds are ram packed full of memes about Monday mornings, groaning about going back to work, about how the weekend ended too soon and that they are reaching for the coffee to begrudgingly kick start the beginning of the week…..
Ugh! *Makes dramatic huff, sigh and shoulder shrug to go with the noise of the word*
It’s all too easy to get caught up in negativity on a Monday morning and you end up feeling like you should be unhappy because ‘everyone else is’! It’s absurd. And, as a person, it is no way to start your week or any day – heck, the Monday blues can put a huge strain on your mental and emotional well-being!
It only takes one negative voice to create a descent into the gloom and that voice might even be our own inside our own head. Yet it is like a domino effect and a half when collective consciousness (figuratively speaking!) starts to take swipes at poor old Monday morning, and before we know it, we are in a grump and are dramatically huffing and puffing our way into the Monday blues.
How do you combat it? How do you turn it around? Let’s nip this in the bud, shall we?
It is not hard to create an environment where you don’t have to experience these feelings and you look forward to going into the office, or to work each day; being aware of doing it is a step in the right direction. Then altering our experience of life to one, which is far more rewarding and enjoyable on many levels.
Do some or all of this stuff to beat the Monday blues:
Get Enough Sleep and Rise Early:
At times we burn the candle at both ends leaving no room for rest, but research says that you cannot catch up on lost sleep. There may be no more important night to get rest than Sunday night, and no better remedy for Monday blues than a solid night’s sleep. The Dalai Lama is quoted as saying, “Sleep is the best form of meditation.”
Feeling down is not helped if you’re feeling exhausted too. And tiredness can make small problems feel like huge issues. Grab an early night tonight – not only will Blue Monday feel shorter but you’ll feel better on Tuesday.
Prepare for Monday on Friday:
I have a flash card blue tacked to my office light switch that reads “Is tomorrow planned?” I want to be able to step into my office and know right away what it is that I am doing. In particular when stepping into the office on Monday morning.
Have a think about what’s coming up at work next week. Is there anything that will be hanging over your head if you don’t get it done beforehand? Don’t leave dealing with a complaint, a long-winded but inevitable task or an unwanted phone call for your Monday. Bite the bullet and once it’s done, that’s another weight off your shoulders that can leave your weekend feeling much lighter. Getting the tough stuff done as early as possible on Friday means your Monday will be less fearful or dread inducing.
Have an After Work Plan:
What is there to look forward to on a Monday?
Beating the Monday Blues isn’t just about what you do at work but what you do when you’re not. Plan to go and see a friend, eat something delicious somewhere nice or go and sweat out some stress in the gym; do something that makes you feel good, something you can look forward to.
Keeping yourself busy with activities you enjoy will set you up to take control of Monday, rather than letting Monday control you. Choose your Monday rather than being a passive recipient of it. Plan it well and turn it into something to look forward to.
Find some time in your day to disconnect with it. That is, you can let go of Monday at regular intervals in the day. Take some time out for a quality break – use that to have some fun as I suggested in the previous point, or engage in some mindfulness, some self-hypnosis, some solitude. Be unplugged and disconnect from the world for a while.
You’ll be much more productive with your working role as a result too. Read this article for more on this subject:
Solitude – The Importance of ‘Me Time’ and How It’ll Make You More Successful
Exercise and fitness are essential for everyone. It changes your body, releasing chemicals that reduce anxiety and stress, and increase happiness. Even just a short run, gym workout or a walk in the park.
Exercise is also an opportunity to take some time out to let your brain relax and wander. If you’re feeling low energy or uninspired, getting moving is the best thing that you can do.
Go and get oxygenated and get some feelgood chemicals in your system at the same time.
Do What You Love:
It was Steve Jobs that said: “The only way to do great work is to love what you do. If you haven’t found it, keep looking. Don’t settle.”
It couldn’t be truer! You might find it difficult to be good at something you’re not passionate about; equally you might struggle to enjoy something you’re not passionate about. It’s as simple as that. Passion is a key component in Jim Collins’ three circles theory of business success: you must be passionate about it, it must make economic sense, and you must be the best at what you’re doing.
When work is such a major part of your life, then maybe you should consider doing something you enjoy or love? You’ll be skipping into work on Monday’s instead of dreading it.
Be Goal Focused:
Think about why you’re doing what you’re doing. Why do you work? What are you working toward? What is the purpose?
Having a goal in mind and written down, you’re always reminded of why you’re doing what you’re doing. You have a path, a reason to get up, look forward to getting into work on Monday and get stuck in to reaching that target. Being aware of that, reminding yourself of it, gives your Monday (and any other day) some purpose and inherent value rather than feeling blue about it.
You might also consider your own development in addition to other goals related to what you do. Training, ongoing development, education and personal growth is essential for job satisfaction. Perhaps that is because not only are you learning and developing, you also have an end goal in mind – an exam or deadline to work towards and that is incredibly motivating. These kinds of goals can lead to you having other options and directions in life that give you more ‘get up and go’ to remove Monday blues.
A little (or a LOT) bit of fun and laughter is a great way to shake off a case of the Monday blues. Bring humour, and playfulness with you into your Monday. This is a simple way to brighten the day and it’s a good supply of energy to help productivity.
Read more about these topics here:
1. How and Why You Need To Be More Playful and Childlike.
2. The Science of Laughter: Why Laughing is Really Good for Your Health.
Develop New Habits:
If you have trouble getting started on Monday mornings, then forge new habits that will banish the Monday blues. That is, start engaging in more of the afore mentioned points so that they become second nature; healthy habits that have you looking forward to Mondays and seeing them as filled with opportunity, excitement and enjoyment.
Reward yourself along the way for taking new actions that build the habits that produce bigger results over time.
While some may consider Monday to be the worst day of the week, you, on the other hand, will learn to make the most of it. Take charge of your Mondays by relishing it and supercharging it. All you need is a momentum to keep you going. Wave goodbye the the Monday blues; soon Mondays may even become your favourite day of the week. Maybe….
THE IMPORTANCE OF WORKPLACE WELLNESS
Tips to improve workplace wellness:
EMOTIONAL INTELLIGENCE TRAINING
ASK DAILY WELLNESS QUESTIONS
FOCUS ON FLEXIBILITY
CONSIDER THE LOSADA LINE
SLEEP HAPPY, WAKE HAPPY
“IT’S BETTER TO GIVE THAN TO RECEIVE”
USE YOUR SPACE CLEVERLY
FILL THEIR STOMACHS
PROVIDE FINANCIAL AND RETIREMENT EDUCATION
COMMUNICATION IS KEY
How many of us have believed we should remain quiet, instead of consistently fighting for our truly remarkable ability to vocalize our thoughts? While it’s true that listening to others at least some of the time, can transform you into a well-respected person, sometimes echoing your voice into distant territories can change the world. Too many of us believe we are not worthy. But the most timeless route to demonstrate your infinite capabilities, and endlessly interesting thinking, is to open your lips and express something confidently.
Confident people know they have an advantage, because they’re more likely to meet potential friends, travel to out-of-this world places, and have life-changing experiences, than those who are the exact opposite of them. Regardless if you’re afraid to talk or can’t go a minute without talking, I’ve learned some key methods of becoming a more confident human being through countless moments of keeping silent. Read on to start living a more self-confident lifestyle today!
Practice expressing a clear point of view:
Most of us have spoken at least once, but instead mumbled a jumble of incoherent language. Just recall how many times you’ve muttered um or an uh, and weren’t able to define what you’ve wanted when you nervous about something. It’s not a big problem until it often gets in the way of getting what you want. Notice how people might have gotten what they wanted, and you had much less of a say of your own wants, simply because you weren’t able to articulate your desires clearly. Confident people know how important language is, and how it is both a tool to tear down hidden assumptions and a barrier to positive change. Don’t expect people to read your mind. A good tip is to take a public speaking course online or at a local community college. You’ll likely not only learn how to speak clearly, but learn how to speak better in general.
Set clear boundaries for yourself:
This is especially important, particularly if you want to become more confident to discuss what you would like to have. Say a friend has asked you to help clean their house an hour each day for five days. What exactly do you want? In other words, your request isn’t something that you kind of want. You could set a boundary of only vacuuming and cleaning dishes an hour, for three days a week since you’ve had a back injury recently. Imagine how much you would lose if you weren’t willing to simply disagree and come up with a more practical plan. Now say you’re trying to help tutor a student. You could set a clear boundary of only helping them if they choose to read their textbook first. If you didn’t tell the student that, imagine how they might have begged you to solve every problem without trying to help themselves first! Confident people are not only good at getting what they want, they’re good at knowing what they truly want. Try to learn how to set more maintainable goals, using devices such as SMART goals. Knowing how to set goals will help shape what your boundaries, and lay a groundwork into discussing your needs.
Take responsibility for your own needs and wants.
After all, no one is willing to take responsibility for what you need or would like to have, but you. People who aren’t confident blame others, when they could take responsibility for at least some of the issue. They think the world is too overwhelming for them to handle, so they refuse to step in and instead sit in the sidelines. You can’t always wait for someone to help you, so you have to take the initiative to help yourself. Confident people will be afraid at times, but they still do it, because they know that the benefits greatly outweigh the pain and fear. Make an effort to look after your ambitions, desires, and cravings. Instead of putting the blame on someone else, ask yourself ”what can I do to change this?” Start making an effort to take responsibility for your own actions by living a healthy lifestyle and being mindful. If you do that, a strong-willed voice might very well come easily.
Don’t speak to please others. Speak to please yourself:
Have you ever felt like people expected too much from you? Many of us expect others to act a certain way, and conform to a certain label, so that they can meet our expectations. I say to abandon that. The next time you want to speak for something, think of how you alone will benefit. What will you alone gain? What new ideals, or ways of thinking will you reap? It’s always good to do nice things, but you should want to become more confident mainly in order to satisfy yourself. Confident people want to please themselves, while not wanting to step on others people’s feet. Start planning and writing your own bucket list, and think about it for a little while, perhaps while walking briskly or having a shower. Do whatever you can, and edit it if you need to. It will help acknowledge what’s truly important to you, and cause you to want you to make yourself happier.
The truth is, you’re not going to communicate more confidently around other people just by reading this alone. You’ll need to practice for days, and possibly even months, if you truly want to become assured, assertive, confident, whatever. Although all of this might seem too overwhelming to digest, it will become a lot easier if you learn how to respect yourself first. In fact, taking care of who you are yourself is arguably the most crucial method of not only speaking up for yourself, but becoming a more accomplished and enriched human being. Confident people also surround themselves with confident people, so motivate yourself to hang out with other people. And finally if you can speak, you probably can speak confidently. Put it to good use.
Men require more of some nutrients and less of others, compared to women. A daily multivitamin can help bridge that gap.
Vitamins are essential to your overall health. They perform many critical roles in your body, from producing energy to ensuring proper function of bodily systems.
Not getting enough of certain nutrients can negatively impact your health and even result in chronic diseases.
- Vitamin A: Necessary for skin, eye and immune health.
- Vitamin C: Essential for your immune system and collagen production.
- B vitamins: Involved in energy metabolism and red blood cell production.
- Calcium, magnesium, vitamin D, vitamin K and zinc: Vital for bone health.
- Vitamin E and selenium: Help protect your cells from damage.
While these nutrients can be obtained through a balanced diet, most people don’t consume adequate amounts.
SUMMARYNutrients are essential for your health, but many people don’t get enough of the recommended essential vitamins and minerals through diet alone.
There are many multivitamins designed specifically for men, which vary in form and price.
The following are some of the best options to consider.
1. Rainbow Light Men’s One Multivitamin
This food-based vitamin is tailored for men and provides added support for heart, reproductive and prostate health. One tablet contains 100% of the recommended daily intakes (RDIs) for nearly all essential vitamins and minerals.
It also contains a blend of vegetable juices, digestive enzymes and probiotics.
This product is free of gluten, dairy, peanuts, soy, eggs, fish and shellfish, making it an excellent choice for men with food allergies.
Amazon rating: 4.1 stars
2. Smarty Pants Men’s Complete
This chewable multivitamin contains 15 essential nutrients for men in six fruit-flavored chews. It contains the active forms of vitamin B12(methylcobalamin) and folate (methylfolate) for better absorption.
It also provides CoQ10 and omega-3 fatty acids for heart health and lycopene and zinc for prostate health
The chews are non-GMO and free of common allergens, including milk, eggs, peanuts, tree nuts, fish, shellfish, soy, gluten and wheat.
These chewable vitamins have 11 grams of carbs and 7 grams of sugar, so if you’re watching your carbs, a tablet or capsule vitamin may be a better choice.
Amazon rating: 4.2 stars
3. Megafood Men’s One Daily
This one-a-day, whole-food-based vitamin has all essential vitamins, plus added support for energy, stress, mood and prostate health
It’s made from non-GMO whole fruits and vegetables and contains no animal products, making it suitable for vegetarians and vegans.
It’s free of gluten, dairy, soy, eggs, fish and shellfish. Unlike many other multivitamins, it can be taken on an empty stomach.
Amazon rating: 4.6 stars
4. Garden of Life Vitamin Code Men
This raw-food multivitamin contains a blend of vitamins, minerals and antioxidants from 23 fruits and vegetables. Four capsules provide 100% of the RDI for nearly all the essential nutrients, except calcium and magnesium.
It’s formulated to promote energy and bolster heart, prostate, digestive and eye health. It also contains live probiotics and enzymes for digestive support
This multivitamin is vegetarian and gluten- and dairy-free, with no added fillers.
Amazon rating: 4.4 stars
5. Nature’s Way Alive! Once Daily Men’s
One daily tablet contains 22 vitamins and minerals, 12 digestive enzymes, 14 greens and 12 varieties of mushrooms.
It also contains adaptogens like ginseng and eleuthero for energy, saw palmetto and lycopene for prostate health and resveratrol and CoQ10 for heart health
This product is free of gluten, wheat and soy and has no artificial colors, flavors, preservatives or sugar.
Amazon rating: 4.1 stars
6. GNC Mega Men
Two caplets of this multivitamin contain 100% of nearly all the essential nutrients for men, except calcium and magnesium.
It also packs 400% of the RDI for vitamin D for immune support and bone health, selenium and lycopene for prostate health and antioxidants to protect against cell damage
Additionally, it contains a fruit and vegetable blend, key amino acids and nutrients for brain health, such as inositol, choline and grape seed extract
Amazon rating: 4.5 stars
7. NOW ADAM Men’s Multiple Vitamin
Two capsules contain 100% of the RDI for nearly all the essential nutrients for men, except calcium, magnesium and copper.
Not to mention, this multivitamin packs plant sterols and CoQ10 for heart health and saw palmetto and lycopene for prostate health
The softgel formulation may make it easier to swallow than a tablet or capsule.
It’s free of sugar, yeast, wheat, milk, egg, shellfish and preservatives. However, it does contain soy.
Amazon rating: 4.2 stars
8. Centrum One A Day Men’s Health Formula
One tablet of this multivitamin includes all essential nutrients for men, except iron.
It’s formulated to support heart health, energy and metabolism and also provides 300 mcg of lycopene, which may support prostate health
This multivitamin is free of gluten, wheat, dairy, fish, shellfish and artificial colors and sweeteners.
Amazon rating: 4.5 stars
9. New Chapter Every Man’s One Daily
One tablet of this whole-foods multivitamin contains the majority of the essential nutrients for men other than iron, magnesium and calcium.
This multivitamin includes beneficial probiotics and is fermented, which may make it easier to digest and allows it to be taken on an empty stomach.
This product contains fermented soy and wheat but meets the FDA requirements for gluten-free foods. It’s also non-GMO verified, 100% vegetarian and certified organic.
Amazon rating: 4.2 stars
10. Source Naturals Men’s Life Force
Three tablets of this multivitamin deliver at least 100% of the RDI for most of the essential nutrients for men. However, it does not provide adequate amounts of calcium, magnesium, iron, copper, chromium and iodine.
It also features herbal support for men’s health concerns, including energy, prostate health and reproductive health
The recommended dosage of this vitamin is three to six tablets per day, so if you have trouble swallowing pills, a one-a-day style vitamin may be the way to go.
This product also contains soy, so it’s inappropriate for people with a soy allergy or intolerance.
Amazon rating: 4.2 stars
11. Nature Made Multi For Him
This iron-free, one-a-day tablet contains 22 essential vitamins and minerals specific to men’s health.
Additionally, it packs the antioxidants vitamin C, selenium and beta-carotene. Unlike many of the other products listed in this article, this is a basic multivitamin and mineral supplement with no added herbs or superfoods.
It has no artificial colors or flavors, no preservatives or yeast and is gluten-free.
Amazon rating: 4.3 stars
12. Vitafusion Men’s
This gummy multivitamin supplies 15 essential nutrients for men in two berry-flavored chews.
It’s formulated to meet the specific health needs of men as well as to support energy metabolism and a healthy immune system
What’s more, it’s gluten- and dairy-free and contains no artificial flavors, sweeteners, high-fructose corn syrup or synthetic dyes.
Two gummies contain 4 grams of carbs and 3 grams of added sugar.
Amazon rating: 4.4 stars
13. INNATE Response Formulas Men’s One Daily Iron-Free
One tablet of this food-based multivitamin is designed to support energy levels, heart health and immune response
It’s made from real fruits and vegetables, which may be easier for your body to digest and absorb, compared to synthetic vitamins.
This product contains more than 20 key nutrients for men, as well as a blend of superfoods and herbs for antioxidant and immune support.
Amazon rating: 4.3 stars
14. Naturelo Whole Food Multivitamin for Men
Four capsules of this multivitamin formulation contain extracts of 24 different fruits and vegetables. They also provide at least 100% of the RDI for all of the essential nutrients, except calcium, magnesium, phosphorus and iron.
Because this multivitamin is made from food, it has active forms of vitamin B12 and folate. Its vitamin C is derived from acerola cherries and its iodine is sourced from kelp.
It’s non-GMO, gluten-free and does not contain soy, gelatin, egg, dairy, corn, yeast, caffeine or fillers. As a result, it’s a great option for both vegetarians and vegans.
Amazon rating: 4.6 stars
15. Optimum Nutrition Opti-Men
Three tablets of this multivitamin provide 25 essential nutrients for men as well as 1 gram of amino acids. It offers 100% of the RDIs for most vitamins and minerals, with the exception of calcium, magnesium, iron and vitamin K.
It also contains superfood and herb blends for antioxidant support and reproductive health.
In total, it’s comprised of over 75 different ingredients.
This multivitamin contains ingredients from oysters, so those with shellfish allergies should avoid it.
Amazon rating: 4.1 stars
SUMMARYThere are several multivitamin products designed to meet the specific nutrient needs of men. Multivitamins are available across a wide range of prices and forms.