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3 Things busy dads can do to stay healthy

Father’s Day is here, and it’s time to celebrate all the hardworking dads out there! We get it, fathers have a lot going on from the moment they wake up. Whether it’s cooking breakfast, getting the little ones ready for school, or being their personal drivers for extra-curricular activities, dads (and all parents!) have pretty jam-packed days. While this may make it more difficult to squeeze in time for yourself, your health matters too. Taking some time to move your body, load up on essential nutrients, and wind down from time to time can help you continue to be the wonderful father you are.

Keep reading for some tips on how you can support your health as a busy dad. Be sure to pass this on to all the men and dads in your life!

Move, move, move!

Getting your body moving, even if it’s for a short period of time, can help you in many ways. Being physically active is known to improve your cognitive health, reduce the risk of diseases like cardiovascular disease, strengthen your bones and muscles, and help maintain a healthy weight. Specifically, exercise can have the following benefits for men:

  • Lower the risk of diabetes
  • Reduce cholesterol levels
  • Lower depression and anxiety
  • Decrease risk of high blood pressure
  • Promote healthier blood vessels
  • Encourage testosterone levels
  • Lower risk of colon cancer
  • Reduced risk of erectile dysfunction

When we say exercise, it doesn’t always have to mean hitting the gym. We understand that gym workouts can take up a lot of time and may not be everyone’s cup of tea! If the gym isn’t in your comfort zone, try going for a brisk walk or jog around your neighborhood or simply up and down the stairs inside your home. This will help get your heart rate up, pumping more blood throughout your body and increasing your oxygen levels. If you’re someone who works from home, this can be a great way to take a break from staring at the screen and squeeze in some movement.

Power up with the right nutrients

Being a busy dad takes a lot of energy! That calls for a nutritious diet that can keep you doing everything you love throughout the day. But a jam-packed schedule can leave little room for prioritizing healthy meals. When your body needs that extra support, turn to trusty supplements to have your back. Here are some men’s focused dietary supplements that you can add to your roster:

Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that have a wide variety of benefits. From supporting your cognitive function to maintaining optimal cardiovascular health, omega-3s have got you covered. They’re also known to help reduce inflammation within the body. This high-potency formula features 400mg of EPA and 200mg of DHA, sourced from pure and wild sardines, anchovies, and mackerel.


Testosterone is most commonly associated with libido in men (which it does impact!), but it’s also important for maintaining muscle mass, a healthy mood, metabolic wellness, vigour, drive, and energy. Testosterone levels within the body can be brought down by factors like chronic stress, poor nutrition, overexercising, inflammation, and aging. T-Boost is powered by Testofen®, a patented fenugreek extract that’s clinically proven to increase free testosterone. Additionally, this formula features KSM-66® ashwagandha to help increase resistance to stress. It’s got all the nutrients you need to feel strong, lively, and ready to take on the day!

Easy Flow

Inflammation in the prostate can cause inconvenient and painful symptoms like putting pressure on the bladder, causing frequent late-night trips to the bathroom and difficulty starting and completing urination. Easy Flow is designed to target inflammation in the prostate, helping you find relief from those uncomfortable symptoms. This formula features inflammation-fighting antioxidants and promotes a healthy flow.

Orange Naturals Omega-3 Fish OilOrange Naturals T-BoostOrange Naturals Easy Flow

Set yourself up for quality sleep

As adults, it may be hard to get those full 7 to 9 hours of sleep at night. But sleep actually has a major impact on our overall health and how well we can function the next day. To help encourage well-rested and consistent sleep throughout the night, try following the 10-3-2-1 sleeping method. Here’s what that means:

  • 10 hours before bedtime – no more caffeine
  • 3 hours before bedtime – no more food or alcoholic beverages
  • 2 hours before bedtime – no more work
  • 1 hour before bedtime – no more screen time
  • The next morning – you’ll hit the snooze button 0 times!

This rule can help train your body to know when it’s truly time to wind down. Caffeine is known to block adenosine receptors in the brain, which is what helps promotes feelings of sleepiness. Additionally eating or drinking too close to your bedtime forces your body to use its energy on digestion rather than shutting down and helping you rest. It’s also a good practice to give your brain and eyes a break by wrapping up any work or screen time a couple hours before bedtime. This helps make sure that your brain is not stimulated, making it ideal for sweet dreams and good quality rest. While we understand that it may be difficult to follow this method all the time, try to incorporate it into your nighttime routine as much as you can. Prioritizing rest time can help set you up for a great next day.

Celebrate Father’s Day by sharing these 3 health tips with the men and fathers in your life. Happy Father’s Day to all the amazing dads out there!

A busy dad’s guide to staying fit without hitting the gym
Workouts for Busy Dads
Benefits of Physical Activity
Men and Exercise: Why You Need to Work Out Even When You Don’t Have Time
Top 5 Essential Nutrients for Men’s Health
Prostate Health
How to use the 10-3-2-1-0 sleep rule for better slumber tonight


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