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#Post#: 2431--------------------------------------------------
Top 10 Health Tips for Men
DIR By: lubhan
Date: December 15, 2016, 10:11 pm
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by author: Julian Whitaker, MD
When it comes to health care, we men are like ostriches. We bury
our heads in the sand. We are much less likely than women to
visit our doctors regularly, take symptoms seriously and live a
healthful lifestyle. Maybe that’s one reason why women have a
seven-year average survival advantage on us!
Yet it’s obviously important that men of all ages become more
proactive about their health. And an easy way to start is to
follow these 10 basic steps to maintaining health and vitality.
1. Eliminate "White Foods" from Your Diet. White flour, white
sugar and other processed foods are not only devoid of vitamins
and minerals, but they’ve also been stripped of their natural
fibre. As a result, they rapidly drive up blood sugar levels,
which contributes to weight gain, diabetes and a host of other
health problems. Avoid breads and baked goods made with white
flour, sugar-laden sodas and snack foods. Instead, focus on
eating fibre-rich fruits, vegetables, legumes and whole grains.
2. Stay Away from Dangerous Trans Fats. While it’s important to
reduce your overall fat intake, it’s even more important to
watch the types of fat you eat. Deep-fried foods and anything
made with hydrogenated oils (margarine, peanut butter,
shortening, store-bought pastries and cookies) contain trans
fats that raise your risk of heart disease. Eat only healthful
fats, such as olive oil and the omega-3 oils found in salmon and
other cold-water fish, which actually protect against heart
disease.
3. Take a Potent Daily Multivitamin and Mineral Supplement.
Although there is no substitute for a good diet, I am convinced
that for optimal nutrition, you need to take a high-potency
multivitamin and mineral supplement. Even if you are eating
right, it’s unlikely that your food contains all the nutrients
you need. Poor soil quality, storage, processing and cooking
deplete our food of vitamins and minerals. Taking a high quality
daily supplement is "health insurance" against possible
deficiencies.
4. Include Weight Training in Your Exercise Routine. Aerobic
exercise is great for cardiovascular conditioning, but it’s
vastly inferior to weight training in attacking the "flab
factor." Recent research has shown that as little as once-weekly
resistance exercise can improve muscle strength. Even the
busiest or laziest among us can find the time and energy for
that. Join a gym, consult a personal trainer or ask an
experienced friend to show you the ropes.
5. Maintain Your Optimal Weight. Current statistics suggest that
half of us are losing the battle of the bulge, but maintaining a
healthy weight is one of the best things you can do for
yourself. You’ll look better, feel better and reduce your risk
of heart disease, diabetes, hypertension and other major
killers. I know this is easier said than done, but if you just
follow the four steps above, you’ll be well on your way.
6. Drink Alcohol Only in Moderation. You’ve probably heard of
the "French Paradox," and that drinking wine protects against
heart disease. Repeated studies have shown that drinking
moderate amounts of alcohol (all kinds) protects not only
against heart disease, but also lowers risk of death from all
causes. Remember that moderation is key. While one to two drinks
a day are protective, excess alcohol consumption is devastating
to health. And for some, one drink is too many.
7. Protect Your Prostate. Around the age of 40, the prostate
gland begins a growth spurt that results in symptoms such as
frequent nighttime urination. The good news is that this
condition, known as benign prostatic hyperplasia, can be
prevented or reversed by taking extracts of two herbs: saw
palmetto (Serenoa repens) and pygeum (Pygeum africanum). Dozens
of studies have shown that these herbs work in improving urinary
flow without adverse side-effects. Suggested doses are 160 to
320 milligrams of saw palmetto and 40 to 80 mg of pygeum daily.
8. Reduce Your Risk of Prostate Cancer. Experts estimate that 80
per cent of all cancers can be prevented by making healthy
lifestyle choices. Avoid saturated and trans fats, which may
fuel prostate cancer growth, and incorporate protective foods,
such as soy, green tea and tomatoes, into your diet. Soy
contains isoflavones with specific anti-cancer activity. Green
tea is rich in polyphenols that inhibit the formation of
cancer-causing compounds and block the growth of prostate cancer
cells. And tomatoes, particularly cooked tomato products, are an
excellent source of lycopene, which is linked to a reduced risk
of prostate cancer. In addition, make sure your daily
nutritional supplement contains high doses of the antioxidant
selenium (200 micrograms) and vitamin E (800 IU), which have
been shown to dramatically lower the risk of prostate cancer.
9. Maintain Vigorous Sexual Function. Most cases of erectile
dysfunction (impotence) have a physical cause: You’re just not
getting enough blood to the area in question. To improve overall
circulation, follow the diet, exercise and supplement
recommendations above. If you’re taking drugs, review them with
your doctor, as many can worsen erectile function and impair
libido. Smoking also significantly impairs erectile function.
Several herbs have been shown to improve sexual function. Ginkgo
biloba increases blood flow to the penis, and Panax ginseng,
oats, horny goat weed, maca and seroctin improve libido.
10. Maintain Close Relationships. Another thing women seem to do
better than men is maintain close relationships. Make a point to
strengthen ties with your family and friends. Volunteer work,
religious ties, even pets–anything that keeps you involved with
others–reduces stress and enhances health.
Take charge of your health by incorporating these 10 steps into
your life. The rewards of optimal health and well-being will be
well worth your efforts.
Men’s Longevity "To Do" List
1. Eliminate "white foods" from your diet.
2. Stay away from dangerous trans fats.
3. Take a daily vitamin-mineral supplement.
4. Incorporate weight training in your exercise routine.
5. Maintain your optimal weight.
6. Drink alcohol only in moderation.
7. Protect your prostate.
8. Reduce your risk of prostate cancer.
9. Maintain vigorous sexual function.
10. Maintain close relationships.
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