“Foods to Boost Male Health”

Lean Red Meat: If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

Tart Cherries: How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. "The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines," says Bonci. "And there are no side effects."

Chocolate: Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

Shellfish: Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

Avocado: Sure, this creamy fruit is high in fat, but it's the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and "bad" cholesterol (LDL), too. The trick is to use a "mono" fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

Fatty Fish: Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

Ginger: Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body -- which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.

Milk and Yogurt: The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy. "Plus, it requires no preparation whatsoever."

Bananas: The banana is celebrated for its bounty of potassium -- and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

Pistachios: Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out -- higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It's a fun way to snack and keeps you from gobbling up too many calories too quickly.

Brazil Nuts: A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

Tomato Sauce: Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

Soy Foods: The food that offers the best protection against prostate cancer may be soy. That's the finding from a study of 40 nations. Tofu, miso soup, and soy milk are all delicious ways to eat more soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

Mixed Vegetables: Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. "There should be color on your plate at every meal," Bonci says. 

Orange Vegetables: Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of developing an enlarged prostate, according to a large study. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

Leafy Green Vegetables: Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision. 

Eggs: Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

High-Fiber Cereal: Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can't focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn't mean you have to give up your favorite cereal -- just try mixing in some shredded wheat. "Don't deprive yourself," Bonci advises, "but add something good."

Brown Rice: Brown rice is another great source of fiber, and it's easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don't like the texture, mix some white rice with the brown. Brown rice and other whole grains can help you stay at a healthy weight and lower your risk of heart disease and type 2 diabetes.

Berries: "Berries can help you be on top of your game mentally as well as physically," Bonci says. They're loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

Coffee: When you need a pick-me-up, Bonci recommends making a good old-fashioned cup of joe. Research shows it can make you more alert, and plain coffee has almost no calories. This makes it a far better choice than expensive, high-calorie energy drinks.

Focus on the Good Stuff: To change your diet, add good foods rather than denying yourself bad ones. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. Dietitian Bonci offers a sports metaphor to sum up the benefits: You'll play better today and stay in the game longer. 

Reviewed by: Kathleen M. Zelman, MPH, RD, LD on November 04, 2018

Sources:

American Optometric Association.
American Urological Association Foundation.
Harvard School of Public Health.
Journal of Agriculture and Food Chemistry, January 2010.
Journal of Pain, September 2010.
Kuehl, K. Journal of the International Society of Sports Nutrition, 2010.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center; nutritional consultant to the Pittsburgh Steelers.
MedlinePlus.
National Institutes of Health.
News Release, National Cancer Institute.
Nutrition Research, February 2009.
Oregon Health and Science University.
Oregon State University's Linus Pauling Institute.
USDA Nutrition Evidence Library.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“20 Ways You Can Get Food Poisoning”

Listeria: Raw Fruits and Vegetables: The dangerous listeriosis outbreak of 2011 has many people rethinking the rules about food safety and food poisoning. Listeria bacteria can contaminate fresh produce, like cantaloupes grown at one Colorado farm. Symptoms of infection include fever, muscle aches, upset stomach, or diarrhea -- occurring two days to two months after exposure. Safety: Scrub raw produce and dry before cutting. Store in fridge below 40° F. Clean everything in contact with a whole melon.

 

Listeria: Unpasteurized Dairy: Dairy products made with raw milk, including yogurt and soft cheeses like Brie, feta, and Mexican queso, can harbor listeria. Because listeria can live at colder temperatures, simply refrigerating these foods won't kill the bacteria. People at highest risk of getting sick include the elderly, pregnant women, and people with weakened immune systems. Safety: Check the label. Make sure it's clearly marked "pasteurized."

 

Listeria: Deli Meats and Hot Dogs: Sometimes listeria finds its way into a food processing factory, where it can live for years. Heat kills listeria, but contamination may happen after cooking,  but before packaging – for example, if a food  is placed back on a counter that had raw meat on it. Safety: Never keep pre-cooked or ready-to-eat foods past their use-by date. Heat hot dogs and lunch meats until steaming (165° F) before eating.

 

Salmonella: Poultry and Eggs: Salmonella bacteria can taint any food, although there's a greater risk from animal products because of contact with animal feces. In chickens, it can infect eggs before the shell forms, so even clean, fresh eggs may harbor salmonella. Symptoms include stomach cramps, fever, and diarrhea 12 to 72 hours after exposure. Illness usually lasts four to seven days.  Safety: Never eat raw or lightly cooked eggs. Cook poultry to 165° F. Keep raw poultry separate from other foods. Wash hands, cutting boards, utensils, and countertops after handling.

 

Salmonella: Fresh Produce: Fresh produce is catching up with poultry as a cause of salmonella infections. Outbreaks have been traced to tomatoes, hot peppers, salad greens, and papayas. Sprouts, too, may harbor salmonella because they’re grown in warm, humid conditions – and are often eaten raw or lightly cooked. Infections can be severe or even fatal in people at higher risk, including babies and the frail elderly. Safety: Thoroughly wash and dry produce, and store in the fridge at 40° F.

 

Salmonella: Processed Foods: Chips, crackers, soup, peanut butter, even frozen meals may pose a slight risk for salmonella infection. A 2009 salmonella outbreak was linked to peanut butter and packaged foods made with peanuts, including granola bars and cookies. In cases like these, salmonella bacteria at a processing plant can contaminate many products, which must then be recalled. Safety: Never use a product that has been recalled -- immediately return it to the store or throw it away. Heating foods thoroughly to 165° F can kill salmonella bacteria.

 

Salmonella: Raw Meat: Raw meat, particularly ground meat, is at risk for salmonella contamination. Ground turkey has been linked with several salmonella outbreaks. You usually can't tell the food is contaminated because it looks and smells normal. Safety: Cook beef, pork, and lamb to at least 145° F and poultry (including ground poultry) to at least 165° F. Ground beef, pork, and lamb should be heated to 160° F. Avoid cross-contamination by washing hands and all surfaces with warm soapy water after contact with raw meat.

 

E. coli: Ground Beef: E. coli lives in the intestines of cattle and can contaminate beef during the slaughtering process. Ground beef is especially risky, because the bacteria can spread when meat is ground up. Symptoms of E. coli infection include severe abdominal cramps, watery diarrhea, and vomiting. The illness typically develops several days after exposure and can be severe in vulnerable people. It lasts about a week. Safety: Cook meat thoroughly (160° F, no pink in the center). Do not put a cooked burger back on a plate that held raw meat. Wash utensils, including the meat thermometer, with warm, soapy water.

 

E. coli: Raw Juice and Milk: Pasteurization uses heat to kill bacteria. Since most juices you’ll find at the grocery store have been pasteurized, they pose no risk. However, unpasteurized juices and ciders sold at farms, stands, or in health food stores, can harbor E. coli. The bacteria can also get into raw milk as a result of unclean milking equipment, or manure-soiled or infected udders. Safety: Buy only products that have been pasteurized. If you're not sure, boil before drinking.

 

E. coli: Fresh Produce: Fruits and vegetables can be tainted with E. coli if the fertilizer or water used to grow them carries the bacteria. Leafy greens are at highest risk. An E. coli outbreak in 2006 was linked to fresh spinach. Since then, produce growers have put new safety measures into place to minimize the risk. Experts say the health benefits of eating fruits and veggies are far greater than the risk of food poisoning. Safety: Separate and individually wash the leaves of leafy greens, and cook vegetables to kill bacteria.

 

Botulism: Canned Foods: Botulism is a rare, possibly fatal illness linked to improperly canned or preserved foods. Home-canned foods are especially at risk, as well as honey, cured meats, and fermented, smoked, or salted fish. Babies have the highest risk of getting sick. Symptoms include cramps, vomiting, breathing problems, difficulty swallowing, double vision, and weakness or paralysis. If you suspect botulism poisoning, call 911. Safety: Never give honey to children under 12 months. Throw away bulging cans, leaking jars, or foul-smelling preserved foods – or if liquid spurts out upon opening. Sterilize home-canned foods by cooking at 250° F for 30 minutes.

 

C. Perfringens: Meat, Stew, and Gravy: Clostridium perfringens is a type of bacteria that causes cramps and diarrhea lasting less than 24 hours. Stews, gravies, and other foods that are prepared in large quantities and kept warm for a long time before serving are a common source of C. perfringens infections. Safety: Sauces, gravies, and stews should be cooked thoroughly and then kept at a temperature above 140° F or below 41° F. Serve food hot right after cooking. Promptly refrigerate leftovers.

 

Staph: Sandwiches, Salads, Pastries: Yes, you can get a staph infection from food -- when an infected person prepares it. Foods at highest risk include sandwiches, salads (including egg, tuna, chicken, potato, and macaroni), cream-filled pastries, and puddings. Symptoms come on quickly, in as little as 30 minutes, and include vomiting, cramps, and diarrhea. The illness usually runs its course in one to three days. Safety: Wash hands thoroughly before handling food. Do not handle food if you are sick or have a nose or eye infection, an open wound, or infection on your hands or wrists.

Hepatitis A: Improper Food Handling: Hepatitis A is a virus that attacks the liver and can cause fever, fatigue, nausea, weight loss, and jaundice. Most infections are mild. It can spread when an infected person doesn’t wash hands properly, then touches food or items that are put in the mouth. Recent outbreaks were traced back to workers in food processing plants or restaurants. Safety: Get vaccinated against hepatitis A. Check restaurant health ratings. Always wash hands thoroughly before handling food.

 

Campylobacter: Undercooked Poultry: As little as one drop of raw chicken juice can cause campylobacter illness -- a little-known illness that is the second-leading cause of food poisoning in the U.S. Symptoms can include fever, cramps, diarrhea, and vomiting. Most people recover in less than a week, but it can lead to Guillain-Barre syndrome, a rare, serious illness. Guillain-Barre develops a few weeks after diarrheal illness and can cause temporary paralysis. Safety: Avoid cross-contamination by washing hands, cutting surfaces, utensils, and countertops in warm, soapy water after handling raw poultry. Cook poultry to at least 165° F.

 

Norwalk Virus: Improper Food Handling: Noroviruses are the most common culprits in what we think of as the "stomach flu." They cause vomiting and diarrhea, and usually last 24 to 48 hours. Norwalk viruses contaminate food when a food worker doesn’t wash his or her hands after using the restroom. Foods like salad or raw shellfish pose a risk because they aren’t cooked before eating. Safety: Always wash hands with hot, soapy water for 30 seconds after using the toilet or changing diapers, and before handling food.

 

Vibrio Vulnificus: Raw Oysters: Vibrio vulnificus is a bacteria that lives in warm seawater and can contaminate shellfish, particularly oysters. V. vulnificus infection causes the same gastrointestinal symptoms as many other foodborne illnesses, but in people with weakened immune systems it can develop into a life-threatening blood infection. Safety: Only eat thoroughly cooked shellfish. Frying, baking, boiling, and steaming reduces the risk of infection. Throw away any shellfish that doesn't open during cooking.

 

Paralytic Shellfish Poisoning: Paralytic shellfish poison (PSP) is produced by certain types of algae. When algae "blooms" -- called a red tide -- it produces high levels of toxin and shellfish can be contaminated. Symptoms of PSP include tingling lips and tongue, numbness, difficulty breathing, and eventual paralysis. Death from PSP can happen as soon as 30 minutes after extreme exposure. Luckily, PSP is extremely rare. Shellfish are regularly tested for toxins before being sold to the public.

 

Scombrotoxin: Fresh Tuna: Scombrotoxin poisoning is an allergy-like reaction to eating fish that has begun to spoil. Fish associated with scombrotoxin include tuna, mackerel, amberjack, and mahi-mahi. In the early stages of spoilage, bacteria produce histamines in the fish. This causes a burning sensation in the mouth, itchy rash, dizziness, headache, and diarrhea. Symptoms usually subside within four to six hours, and antihistamines can help.

 

Ciguatera Poisoning: Fish: This develops from eating reef fish like grouper or snapper that have consumed some types of sea algae. Symptoms develop within six hours of exposure and can include:

• Burning or painful tingling in arms or legs
• Headache
• Nausea, vomiting
• Diarrhea
• Hallucinations
• Temperature reversal (cold objects feel hot, hot objects feel cold)

There is no cure for ciguatera poisoning, and although it usually goes away after days or weeks, neurological symptoms can sometimes last for years.

When to Call a Doctor: Most foodborne illnesses resolve on their own, but you should call the doctor if you have:

• A high fever
• Bloody stools
• Prolonged vomiting
• Diarrhea lasting more than three days
• Signs of dehydration (dry mouth, dizziness, reduced urination)

Tips for Safer Food Handling:

• Thoroughly wash hands before handling food.
• Wash cutting surfaces, utensils, and countertops after contact with raw meat.
• Wash produce under running water and dry with paper towels.
• Discard outer leaves of lettuce or cabbage.
• Cook meat, poultry, and eggs to proper temperature.
• Keep hot foods hot and cold foods cold.

 

Special Precautions: Certain groups are at increased risk of contracting a foodborne illness or getting very sick from it. Pregnant women, the elderly, young children, and people with compromised immune systems should avoid eating undercooked meats and eggs, unpasteurized dairy products, uncooked hot dogs and deli meats, and raw seafood.

Reviewed by Kathleen M. Zelman, MPH, RD, LD on October 17, 2011

Reviewed by Sabrina Felson, MD on July 29, 2018

REFERENCES:

Amber Waves.

Centers for Disease Control and Prevention.

Center for Science in the Public Interest.

ScienceDaily.com.

FamilyDoctor.org.

KidsHealth.org.

Illinois Department of Public Health.

California Department of Food & Agriculture.

World Health Organization.

Colorado State University Extension.

New York State Department of Health.

Department of Health & Human Services, North Carolina.

USDA Food Safety and Inspection Service.

FoodSafety.gov.

U.S. Food and Drug Administration.

Washington State Department of Health.

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.