In today's fast-paced and often stressful world, men’s health is increasingly coming into focus—not just in terms of physical strength or fitness, but in the broader context of emotional well-being, hormonal balance, mental clarity, and long-term vitality. 

Men face unique health challenges across all stages of life, from stress-related disorders and cardiovascular concerns to issues of sexual health and aging. Yet, societal expectations often discourage men from prioritizing self-care, leading to a silent epidemic of burnout, disconnection, and preventable disease.Ayurveda offers a holistic approach to wellness that speaks directly to these challenges.

Rather than treating symptoms in isolation, Ayurveda addresses the root causes of imbalance by considering the whole person—body, mind, and spirit.

Through lifestyle practices, herbs, seasonal routines, and dietary wisdom, Ayurveda empowers men to reconnect with their natural rhythms, cultivate lasting vitality, and step into a more embodied and conscious version of masculinity.

This guide seeks to walk you through each stage of life—your youth or kapha time, your middle age years or pitta time, and your senior years or vata time—highlighting common themes that are likely to occur during that period as well as how to support them.

Addressing Kapha:

• Muscles and Fitness
• Healthy Sexuality and Stamina

Addressing Pitta:

• Stress and Your Sex Life
• Hair Loss

Addressing Vata:

• Healthy Prostate
• Healthy Mind

Your Kapha: Build and Strengthen

Endurance. Stamina. Strength. Vitality. Luster. Sturdiness. The heavy, solid, unctuous, and steady qualities of the earth and water elements (coming together to create the kapha energy within all of us) provide you with all of these qualities. As such, you will notice that all of the topics in this section naturally have a building element.

In Ayurveda , the basis of such building is called rasayana (the deep nourishment of all tissue layers by strengthening your plasma or rasa ). Rasa is spoken of as “the finest,” the “prime essence,” and the “bodily fluid necessary for nourishment of the entire physique.”¹Since the first byproduct of your digestion is plasma, the Ayurvedic classical texts give strong emphasis on what you eat and your ability to digest it.

Supporting Your Kapha

The suggestions below outline a general approach to supporting your kapha, mostly by way of enjoying a well-balanced diet.

• Partake in a seasonal cleanse. The Ayurvedic classics always mention cleansing the body of toxins and boosting the digestive fire ( agni ) before any building so that toxins do not further build and accumulate.²
• Start your day with Chyavanprash and a cup of warm milk.The nourishing and cleansing amla fruit in this mixture is heralded in Ayurveda for its cleansing and rejuvenative effects.
• Make your plate colorful. This simple advice helps incorporate a variety of nutrients in each meal. Eat plenty of greens, incorporate some red (beats, red chard, berries), yellow (dal, turmeric, squash), and brown (lentils, beans).
• Avoid very sour, salty, or spicy foods.³ These tastes are depleting (versus building) in nature and can lead to quickened aging.
• Enjoy protein. Aside from meat and eggs, you can incorporate significant protein sources in your diet with dairy (whole milk, cottage cheese, and yogurt), quinoa, beans and lentils, nuts and seeds, chia and hemp seeds, tofu and tempeh, and even avocados. Kitchari is also a good source of protein.
• Drink ample amounts of water.  We all know that hydration is essential to health. Think of water as a nutrient, in and of itself.
• Get plenty of sleep and rest.⁴ Getting adequate high quality sleep is one of the most important building blocks of health. At least 7–8 hours nightly is ideal.
• Cleanse away toxins with Triphala. Take triphala before bed to support healthy elimination and removal of accumulated toxins.

Equally important is the idea that your meals should be fully digestible (by strengthening your digestive fire), so that your body can assimilate the food into all of your body's tissues.

• Eat three meals a day. Emphasize a nutritious breakfast and let lunch be your largest meal of the day. As you become older, your dinner should become smaller. 
• Avoid eating dinner after nightfall. Our digestive fire sets with the sun, so try to eat your last meal a few hours before you go to sleep. 
• Avoid snacking.⁵  Snacking can interrupt the digestive process. Preserve your digestive fire by skipping the snacks so that it is robust during your main meals, when you get your most important nutrients.
• If you eat meat, try going vegetarian once a week. Meat can be very heavy and hard to digest. Leaving it out of your meals once a week is a simple trick to jump-start your agni on a regular basis.
• Avoid poor food combining. Ayurveda has a lot to say about how proper food combining supports healthy digestion. In particular, avoid cheese and fried foods, mixing dairy and meat, and fruits with any other food.
• Boost your agni with herbs. If you find yourself having signs of a sluggish digestive fire (i.e. getting sleepy after meals, having a hard time waking up after adequate sleep, noting a white coating on the tongue) you might need an additional boost. Take 1–2 Kapha Digest tablets before meals.

Muscles and Fitness

Fitness is not just an exercise of vanity. It provides you with day-to-day functionality and overall sense of wellness. This is particularly true as you age. Muscles provide form, movement, support, protection, and cohesiveness. Every aspect of your physical being also impacts your mental and emotional being, so physical strength can provide a sense of courage and confidence.

While this topic might be more prominent in your younger years, having some sort of action towards sustaining healthy musculature and fitness throughout your life will prove to be very beneficial. As the saying goes, “use it or lose it.” Muscles atrophy when they are not used, and more so as you age.

• Start your day with self-massage (abhyanga). Massage is well known to reinforce tissues and relieve fatigue. The herbs in Ashwagandha Oil+ are exceptionally strengthening.
• Supplement with herbs. The ideal herbs are ashwagandha and vidari. Try these in your favorite protein shake (or try the one below) to enhance the effects. Since protein shakes are often hard to digest, take Kapha Digest a few minutes before your shake to support digestion.
• Support your energy level. Shilajit, taken with either a cup of hot milk, or a teaspoon of ghee or honey, supports healthy energy, stamina, and tissue regeneration. Everyday Endurance combines this herb with other to support your peak performance.
• Exercise. Partake in exercises that targets both endurance (long vinyasa or flow yoga sequences, repetitive Sun Salutations, and other aerobic exercises) and strength (weight-lifting, holding yoga poses). You should feel as though you have pushed your body to its (healthy, pain-free) limit over a sustained period of time (about 45 minutes daily).
• Preserve your tissue elasticity. Facilitate the removal of lactic acid and other impurities. Be sure to stretch and consider a hot bath with Epsom salt after your exercise.

Healthy Sex and Stamina

The Ayurvedic texts describe the vigor of a horse repetitively when speaking about virility and aphrodisiacs.⁶Sex uses a large amount of energy and ojas (the essence of vitality and immunity). For this reason, it is no wonder that the classical texts of Ayurveda talk about virility ( vajikarana ) right next to the topic of rejuvenation .

To gain that type of strength, be sure to follow the general supporting kapha recommendations given above. Additionally, the following recommendations will help you replenish your ojas and gain endurance.

• Supplement with herbs. Ayurveda's primary virility herbs include ashwagandha, mucuna/kapikacchu, vidari kanda, and licorice. The Men's Support formula has all of these herbs and others to target the herbs to the reproductive channels .
• Eat foods that support virility. Rice, dates and raisins, almonds, water chestnuts, honey, ghee, and raw sugar all are spoken highly of in the classical Ayurvedic texts.⁷
• Drink high quality milk. Milk is viewed almost like another herb in Ayurevda. Try to find milk that is whole, organic, and from grass-fed cows. Incorporate milk in your diet and drink a warm glass of milk (or try the rice kheer recipe below) after intercourse to replenish your reserves.
• Support a healthy, downward flow of energy. Haritaki is a wonderful rejuvenative as it is an herb that supports the healthy, downward movement of vata, which is necessary for coordinated ejaculation.⁸ Take 2 tablets daily.
• Set the right mood. Wear clothing and a scent that makes you feel attractive and play music that charges the atmosphere.

 

Ojas Shake

Ingredients: 10 almonds (raw and peeled) 2 cups whole milk 5 dates 1 tablespoon ghee Pinch of saffron Pinch of cardamom Pinch of dry ginger

Blend all together. Consider throwing your morning dose of Men's Support (or four tablets if not taking it throughout the day) into the blend for an herb-infused shake!

 

Rice Kheer

Ingredients: ¼ cup basmati rice 5 cups whole milk 1 tablespoon raisins 1 tablespoon almond slivers Pinch of saffron Pinch of cardamom 3 tablespoons sucanat

Boil the rice in the milk until the rice is well cooked. Simmer with the cardamom, sugar, saffron, and raisins for five minutes. Sprinkle the almond slivers on top.

 

Diamond Dates

Ingredients: 15 dates 1 cup melted ghee Pinch of saffron Pinch of cinnamon Pinch of cardamom

Fill a jar with the dates. Melt the ghee on the stove, mixing in the saffron, cinnamon and cardamom. Pour the ghee over the dates and store. Enjoy a date every morning.

Your Pitta: Calm and Soothe

Stress. Responsibility. Deadlines. Anger. Competition. Control. Resentment. Talk about mood killers! Truth be told, the fire element of pitta is a huge boon in your life—if used wisely and if kept in balance. Your pitta is what enables you to have vision, discrimination, and persistence to succeed. But far too often, we can get caught up in the endless need to control every situation and outcome and succumb to life's dramas.

Uncontrolled, pitta can wreak havoc throughout your body and your mind. Let's focus on its impact on two areas of importance—your sex drive and arousal state and your beloved hair.

Supporting Your Pitta

Before we specifically look at those two topics of interest, it will benefit you to understand a general approach to healthy pitta in your life. Because so much of its impact stems from your mind and emotions, the action steps largely revolve around your breath, your heart, and your mind.

• Chant.Although not exclusive to males, men would routinely chant together during the ancient times of Ayurveda. They would gather daily and recite verses with unified intonations and with deep, rhythmic, and powerful voices. The practice unifies the chakras of the heart, throat, and mind so that your way of being becomes one of integrity and peace.
• Supplement with herbs. Excess heat in the mind will benefit greatly from regular doses of Mental Clarity and the body will appreciate some overall, daily cooling and pacification from Healthy Pitta.
• Drink solarized water. Set a green glass bottle filled with fresh water in the sun for a day. Drinking this water throughout the day harmonizes and cools the heart center.
• Pay attention to your diet. Avoid spicy, sour, and salty foods, all of which increase pitta. Also steer clear of leftover, fermented, and oily foods and nightshades (eggplant and tomatoes), which are all pitta-aggravating.
• Breathe into your belly. As your stress levels rise, your breath becomes accustomed to limiting itself to the upper portions of your lungs (chest breathing). Bring calmness to your nervous system by retraining the breath to deeply inflate the lower parts of your lungs.⁹ Place your hand on your belly and breathe into your hand. If you are experiencing a lot of heat and anger, take a break in your day for just two minutes of Sheetali  pranayama .
• Find time to exercise. The physical release of pent up energy can be so enriching to the body and mind. If done with intention and attention, such as in the practice of yoga, it is more beneficial. Focus on a pitta-balancing routine if doing yoga.

Stress and Your Sex Life

Having desire, getting aroused, or having an orgasm is difficult when your mind is at work, preoccupied with strained relationships, or worrying about financial difficulties. Sex necessitates a surrendering to the moment.

Sympathetic (stress) dominance of our nervous system decreases sex drive, leading to a diminished libido and erectile imbalance.¹⁰ This works at a psychological level and a hormonal level, as the production of more and more cortisol (the stress hormone) steals from the production of testosterone.¹¹

Given the fast-paced, highly demanding, overworked nature of today's society, it is no wonder that over 20–30% of men suffer from difficulties with either libido or erection.¹² If you find yourself with these challenges, you are not alone.

Be aware that there are many causes of sexual dysfunction (many organic in nature such as endocrine, vascular, or neurological imbalances) that you should be sure to rule-out with your health care provider.

Here are five tips to maintaining a normal balance of your hormones so you can continue to enjoy your sex life well into your prime.

• Laugh. Laughter really is one of the best medicines. It can decrease stress and cortisol levels and improve your mood.¹³ Plus, a good sense of humor is very attractive.
• Eat healthy fats. Contrary to what was once believed, healthy fats are very important for many functions in our body, including the production of testosterone.¹⁴ Choose butter, avocados, coconut oil, and a source of omega-3 fatty acids.
  Keep in mind that excess body weight can negatively impact your testosterone levels. Moderation is still the golden rule.
• Sleep. This most basic form of relaxation can profoundly impact your stress level and also improve your testosterone levels (most testosterone is released at night!).¹⁵ Again, aim for 7–8 hours of quality sleep every night. 
• Support yourself with herbs. Herbs that help you adapt to stress and nourish your adrenal glands will serve you well. Consider taking Ashwagandha, Everyday Endurance, or 7-Herb Energy liquid extract. We also recommend taking Chyavanprash and a glass of warm milk every morning.
• Mind your medications. If you are on medications, visit with your doctor and create a plan together to work your way back to inherent health. Many medications can affect your sex drive, especially antidepressants and antihypertensives.
• Avoid unhealthy coping mechanisms. Alcohol, smoking, and drug use can diminish your overall well-being.

Hair Loss

Ever notice more hair loss during intense or trying times? You can thank stress and excess heat in your head (along with your parents' genes) for hair loss. In addition to all of the recommendations above to calm stress and revitalize your well-being, try these hair-friendly tips.

• Massage your head. Stimulate blood flow to your hair follicles with a relaxing head massage. Pour some Healthy Hair Oil (or Bhringaraj Oil if you need more pitta release and relaxation) onto the crown of your head, and massage in circular motions around your head. Leave the oil in overnight, or at least for twenty minutes.
• Take Healthy Hair. This herbal supplement contains bhringaraj and amla, herbs that are well known in Ayurveda for supporting hair growth, strength, and thickness.
• Use natural hair products. Many hair products contain chemicals that can damage your hair follicles. Use products with natural ingredients. Try shampooing your hair with a mixture of baking soda and water, and conditioning with apple cider vinegar.
• Keep your colon clean. Ayurveda sees the colon as a conduit for getting nutrients to the bone tissue, and your hair is a byproduct of that tissue that absorbs many of the minerals and nutrients. Make sure you support regular bowel movements and a healthy colon with Triphala.
• Eat nutritiously. Your hair is largely made up of protein and water. Follow the dietary guidelines listed above, and also include B vitamins, folate, and a good source of omega-3 fatty acids.

Your Vata: Ground and Enlighten

Grounded. Centered. Creative. Clairvoyant. Enlightened. What if you could live your golden years with these qualities? What if you could live your whole life with these qualities? Your being would exude wholesomeness, peace, and wisdom.

Balanced vata (the ether and air elements) provides those traits. When unbalanced, vata's light, dry, mobile, and cold qualities trigger feelings of fear, anxiousness, and loneliness, along with back and nerve discomfort, constipation, and other imbalances.

In seeking to nurture a balanced state of vata, we will specifically address prostate health and emotions that so many men face, particularly in their later years.

Supporting Your Vata

Not only do we want to ground and stabilize vata but we also want to learn to use its light and subtle qualities to nurture creativity and clairvoyance. Here are some ways to do so.

• Embrace a daily routine. Wake up every morning at the same time and fall sleep every night before 10 p.m. A daily self-massage with Vata Massage Oil will calm vata from the day's onset. Also be sure to eat warm, well-cooked meals at regular times every day.
• Support regular bowel movements. Once a day, at minimum, is the goal. Ideally, your intestines should awaken when you wake up. To give your colon a boost, take Triphala and Haritaki (two tablets each) every night and drink a glass of warm water after you wake up.
• Find your rhythm with drums. People of many cultures have found passion in the rhythmic beat of drums. Drumming is just one way of many to get grounded and connect to your own inner rhythm.
• Meditate. Meditating gives you the opportunity to bring awareness to the incessant chatter of the mind that feeds worry and anxiousness. Find solace in silence and spaciousness. So-Hum meditation is a great place to start if you are new to meditation.
• Practice pranayama. Bring ease to the breath and you will bring ease to the mind. If you have time for just one, start with Nadi Shodhana pranayama.
• Welcome herbal support. Healthy Vata is the perfect combination of herbs to nourish and ground every part of your being.

Healthy Prostate

Few men even think about this little gland that sits right underneath your bladder. That is, until your doctor suddenly wants to begin yearly rectal exams (which, by the way, you should comply with) or when it starts to create issues, usually in the later years of your life. It is a walnut-shaped gland that measures just 2–4 centimeters in diameter and weighs less than an ounce! Such a small piece of tissue can cause significant challenges when it becomes congested and stagnant.

The prostate is what gives volume to your semen with an alkaline secretion that protects your sperm in the acidic environment of the vagina. Like most glands in the body, the prostate's health depends on strong metabolism of the gland and ensuring good flow through healthy circulation and preventing the secretions from becoming too dry and viscous.¹⁶

The pitta years may create excess heat in the body that does not find its way out of the prostate gland. The vata years are dominated by dryness, coldness that kills the metabolism (agni) of the gland, and lightness that prevents the proper down and out flow of its secretions. These influences can result in the prostate imbalances that so many men experience.

The general vata recommendations are therefore very important for maintaining a healthy prostate. Here are a few more specific to the prostate.

• Move! A lack of movement promotes stagnation. Our overly sedentary lifestyle in this country certainly does not help the cause. Bringing movement to the lower half of the body (with daily thirty minute walks or yoga with hip-openers) will increase circulation to that part of the body.
• Practice Vajroli mudra. This gentle posture tones, cleanses, and supports circulation to the reproductive organs.¹⁷ Sit in an upright posture. Draw the urethra upward (as if you are holding back the urge to urinate). Bending forward can help you isolate the right muscles. Begin with three contractions and slowly increase up to ten. You may do this practice a few times a day.
• Use herbs. Men's Support supports a healthy male reproductive system, including a healthy prostate. Gokshura has an affinity for the prostate and urinary system, and guggulu adds a cleansing action to the formula. You can also take Shilajit and Gokshuradi Guggulu, particularly if you are feeling stagnation.¹⁸
• Massage with Castor Oil. Castor Oil is cleansing and heating (making it beneficial for the tissue's agni). Coat your finger with castor oil and gently massage your perineum (between the anus and testicles) in small circular motions.
• Do not suppress natural urges. The proper flow of vata relies on an uninhibited down and out flow. Use the restroom when nature calls. Enjoy sex when your body wants it (but not excessively, which can worsen vata imbalances). Ejaculation directly stimulates the prostate muscles and releases its flow.
• Drink plenty of fluids. Maintain the secretions' fluidity with good hydration. As the prostate gland is part of the urinary channel, urinating at least 4–5 times a day also keeps the prostate channels clean. CCF Tea (made with equal parts cumin, coriander, and fennel) is very nourishing to the urinary tract.
• Tend to your agni. Keeping your central digestive fire strong will feed the healthy metabolic fire of the prostate.
• Keep pitta in balance. Follow the suggestions offered in the Calm and Soothe section for pitta and take your herbs with a tablespoon of aloe vera gel. You may also pacify heat in the prostate area directly with a sitz baths (sit in 2–3 inches of luke-warm water).¹⁹ Bioflavanoids and quercetin (found in capers, radish, dill, chilantro, and onions), also soothe heat in the prostate gland.²⁰

Healthy Mind

While many men take pride in living an independent life, an alarming number struggle with fear, loneliness, and anxiousness, especially in their senior years. As old friends and spouses that supported them the majority of their life pass on to the after life, a huge vacuum of emptiness can remain. This often becomes very hard to deal with, particularly for those who are unaccustomed to sharing, or even recognizing, their feelings.

These recommendations (along with the general vata recommendations above) are sure to bring some peace and ease to your being.

• Revisit the man cave. Envision a place where you can find comfort and solace. Perhaps it is a room you set up as a library. Maybe it is a fire-pit in your backyard around which you and your friends can tell stories. or where you can reflect on your own.
• Enjoy satsang.In India, people gather on a regular basis to chant or listen to an enlightened being give a discourse on a spiritual topic. Such gatherings are called satsang in Sanskrit (or “true company”). Find a group of like-minded friends that you can elevate your being with. You will find yourself closer to true happiness, while enjoying the journey with sweet company.
• Soothe the mind with herbs and oils. If you struggle with a chattering mind, try Tranquil Mind. You can pair this with I Sleep Soundly if sleep is also a challenge. Rub your head and soles of your feet with Sleep Easy Oil right before you sleep for an added bonus.
• Make your bucket list. And do it! Fill the void with enriching experiences while you are still alive and well. It is never too late to seek out the juice of life.
• Make peace with your past. Much of the fear, anxiousness, and worry stems from unresolved experiences in the past. Forgive those who have hurt you and ask for forgiveness from those whom you have hurt. See everything that has happened as a part of a higher order. Bring meaning to each experience by recognizing the profound lessons that each one has taught you.

Celebrate Your Journey

As society continues to broaden its definition of what it means to be a man, your self-expression has more breathing room to expand into all layers of health and happiness.

Ayurveda offers beautiful tools to open the doors to your inner workings, clean out the clutter, and polish the many gems that you have to offer to yourself and to the world. As you nurture each dosha —vata, pitta, and kapha­—your physical, emotional, and spiritual being can find balance and thrive.