"FOODS TO BOOST MEN'S 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. 

MEDICALLY REVIEWED BY: Nazia Q. Bandukwala, DO, WebMD, on November 22, 2022

REFERENCES:

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 #FeelFree2SignUpAndFollow

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.  

“Do You Know Your Health Stats?”

 

Are you one of those guys that ranks going to the doctor right up there with an IRS audit? You might be happy to know that the yearly checkup is now a thing of the past. But you should still see your doctor from time to time to make sure you’re healthy. During a well-visit, you'll get tests to screen for problems that are common for guys your age. If everything under the hood is normal, you'll check back in every couple years to make sure you're in good running order. These are the tests you can expect to have during your 40s, 50s, and 60s.

BLOOD PRESSURE CHECK: The cuff squeezing your arm measures the blood flow in your arteries during and between heartbeats. If your reading is 120/80 or lower, you're in the normal range. If repeat checks are 140/90 or more, your pressure is high. That means you’re more likely to have a heart attack or stroke. You can lower your numbers with meds or by eating more healthy food and exercising. Get It Done: Every year.

CHOLESTEROL TEST: Your doctor takes a small sample of your blood to check levels of this gunk in your system. It’s a prime cause of heart disease. What’s normal? A total score below 200. That means your “good” (HDL) cholesterol is 60 or above and the “bad” (LDL) cholesterol is below 100. What’s not so great? A total score above 240 or a “good” reading below 40 and a “bad” of 160 or higher. Your doctor will talk to you about treatment. You may need meds, or you might be able to change your numbers with better food and more physical activity. Get It Done: Every 5 years.

BLOOD SUGAR TEST: This reads the amount of sugar in your body after you haven’t eaten for 8 hours. It’s called your fasting blood sugar. A score of 100 or lower is normal. A reading of 126 or higher means diabetes. The middle ground is prediabetes. If you catch and treat high blood sugar at this stage, you may not get the disease. Get It Done: Every 3 years beginning at age 45.

COLON CANCER SCREENING: This often catches growths called polyps in your colon before they become cancer. A colonoscopy looks at the inside of your large intestine, where cancer forms. If you can't have that test, you might have a fecal occult blood test, which checks for blood in your stool. Another option is a sigmoidoscopy, which looks at part of your large intestine. Get It Done: In your 40s: Only if you have a family history of colon cancer. In your 50s and 60s: Every 10 years (colonoscopy), yearly (fecal occult), or every 5 years (sigmoidoscopy).

BODY MASS INDEX (BMI): This isn’t a test, but your doctor will get the number based on your height and weight. If it's between 18.5 and 24.9, you're in the normal range. If it's between 25 and 29.9, you're overweight. A score of 30 or more means you're obese. Those extra pounds can lead to heart problems and nasty diseases like diabetes, so your doctor will probably talk to you about losing some weight if your BMI is 25 or higher. Get It Done: Every time you see the doctor.

LUNG CANCER SCREENING: You're at high risk for lung cancer if you're a heavy smoker (or you were but you’ve quit within the last 15 years) and you're 55 or older. The doctor may start with a low-dose CT scan of your chest. This test creates an image of the inside of your body. It can spot lung cancer early when it's easier to treat. Get It Done: Every year starting at age 55 if you smoke heavily or did anytime in the last 15 years.

HIV TEST: About 20% of people with HIV don't know they have it. IV drug users, people who don't practice safe sex, and men who have sex with men are most likely to get it. The test is simple. A doctor will take your blood or swab your mouth for saliva and send it to a lab. Get It Done: Once at least. You can have it again if think you’ve been exposed to the virus.

HEPATITIS C TEST: The CDC says everyone born between 1945 and 1965 should get a blood test to check for the hep C virus. It’s spread by contact with the blood of someone who has it. Most people get it from a dirty needle, either in a health care setting or from injecting street drugs. It can cause a liver infection and, if left untreated, liver cancer. You can have it for years and not know it. Get It Done: Once. You can repeat it if you think you’ve been exposed to the disease.

MEDICALLY REVIEWED BY: Michael Dansinger, MD, WebMD on June 22, 2021

SOURCES:

Robert L. Wergin, MD, president, American Academy of Family Physicians, Milford, NE.

U.S. Preventive Services Task Force: “Screening for High Blood Pressure in Adults.”

American Heart Association: “Understanding Blood Pressure Readings.”

U.S. Preventive Services Task Force: “Final Recommendation Statement: Lipid Disorders in Adults (Cholesterol, Dyslipidemia): Screening, June 2008.”

National Heart, Lung and Blood Institute: “How is High Blood Cholesterol Diagnosed?”

American Diabetes Association: “Diagnosing Diabetes and Learning About Prediabetes,” “Routine Diabetes Screening, Early Intervention Needed.”

Mayo Clinic: “Fecal Occult Blood Test.”

American Cancer Society: “Signs and Symptoms of Colon Cancer.”

U.S. Preventive Services Task Force: “Final Recommendation Statement: Colorectal cancer: Screening, October 2008,” “Lung Cancer Screening.”

Mayo Clinic: “CT Scan: What to Expect,” “HIV/AIDS: Tests and Diagnosis.”

U.S. Preventive Services Task Force: “"Final Recommendation Statement: Human Immunodeficiency Virus (HIV) Infection: Screening, April 2013."

CDC: “Hepatitis C FAQs for the Public,” “Testing Recommendations for Hepatitis C Virus Infection,” “About BMI for Adults.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

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.  

“Why Are Men Less Likely to See a Doctor?”

 

When Armin Brott began having tingling and tremors in his hands, he wasn’t very concerned. After decades of practicing full-contact martial arts, he knew how to live with discomfort. It was nothing that Advil and some stretching couldn’t fix -- or so he thought. His symptoms worsened, eventually becoming unbearable. After he saw a doctor, an X-ray and MRI showed that he had severe spinal compression and needed emergency neck surgery. “My response is typical of many men who don’t go to the doctor, even when they have serious symptoms, or take good care of their health,” Brott, who is the senior editor of the Talking About Men’s Health blog and a member of the board of advisers of the Men’s Health Network, tells WebMD. This was the case, even though I’ve been writing about and researching men’s health for decades and one might think I ‘should’ know better,” Brott says. But the same behaviors and approaches that affect other men affected him as well.

These male patterns of seeking -- or not seeking -- help for medical problems were apparent in a study done by the insurance company Aflac in April 2021 and published in June in conjunction with Men’s Health Month. The study surveyed 1,000 U.S. men ages 18 years and above and found that, in the past year, almost half (45%) had not visited a family doctor or general practitioner for an annual wellness visit or checkup. Even more concerning, three-quarters had not gone to the doctor even if they had symptoms of a specific illness, 84% had not consulted a doctor about an injury, and over half (54%) had not gone to a dentist for a routine dental exam. Sterling Ransone Jr., MD, a family doctor in in Deltaville, VA, tells WebMD that the findings reflect what he has seen in his own clinical experience. “I’ve had the general impression that I see more women in my practice in the course of a day, compared to men, but I never actually sat down and quantitated it. After reading the survey, I did and saw that only approximately 30% of my patients are men,” he says. Brott, who is the author of several books about men’s health and parenting, including Blueprint for Men’s Health, agrees. "This survey reflects data that have been around for a long time, showing men’s disproportionately low use of health care."

‘MAJOR DISCONNECT’

Jeramy Tipton, a senior vice president at Aflac, tells WebMD that the company wanted to “bring attention to issues affecting men, awareness of health issues, motivations for men to seek medical attention, and barriers to doing so.” The survey findings were striking in the “major disconnect” between the perception of respondents and the actual lifestyles they lead,” he says. Although 90% reported they lead a “somewhat” or “very” healthy lifestyle, the reality is that close to half have had not seen a doctor for the past 12 months and only one-third agreed that they felt “well-informed” of the various illnesses and ailments that commonly affect men, Tipton notes. Part of the reason for the survey was to shine a spotlight on men’s “lack of awareness and education” about their health, including the importance of early detection of some major illnesses.

EARLY MESSAGING

A small number of survey participants (6%) acknowledged that going to the doctor makes them “feel less masculine.” Will Courtenay, PhD, a California-based psychotherapist and author of Dying to Be Men, a book for medical and mental health professionals about counseling men and boys, suggests there is a belief held by many men: “I’m a real man because I don’t need a doctor.” Men who believe this may think that needing help means admitting defeat. Ransone, who is the president-elect of the American Academy of Family Physicians (AAFP), agrees. “You may be told that you have hypertension or diabetes and need help controlling your blood pressure or blood sugar, and some men see help-seeking as a failure and are embarrassed,” he says. But where do these ideas come from? According to Brott, these messages are taught to boys at a very early age. “It starts with ‘big boys don’t cry,’ and -- as the boy gets older and perhaps joins a sports team -- the message is to ‘man up’ or ‘take one for the team.’ Eventually, these external messages become internalized,” Brott says. But the problem goes beyond the perspective that seeking help isn’t a “manly” thing to do, Courtenay notes. “It has to do with how health care and healthy habits have been feminized in this country, so guys often worry that they’ll be seen as less than a man if they are concerned about their health,” he says. It also has to do with another message men receive, which is that men don’t talk about what’s going on inside them, according to Ransone. “Men are socialized not to be communicative about themselves, including their physical health issues, and think, ‘I can push through this on my own.’”

MEN’S HEALTH IS A WOMEN’S ISSUE

Nearly half of the respondents (44%) in the Aflac survey admitted that they were persuaded by their life partner (wife/girlfriend or husband/boyfriend) to visit the doctor. But women, in particular, had the strongest influence, with over half (56%) of men reporting that it was their wife, girlfriend, or mother who motivated them to get medical help. Ransone, who is an assistant clinical professor of family medicine and population health at Virginia Commonwealth University in Richmond, has seen this in his own practice. “I can’t think of a single time a male patient talked his female partner into coming into my office with a health concern, but I can think of many men whose female partners convinced them to come,” he says. Ransone recounted the story of a male patient who came to see him for a checkup. “The examination was fine, and I detected nothing out of the ordinary,” he recalls. But the patient’s wife called an hour later, sounding worried. It turned out that her husband had been having pain symptoms on and off that he had not shared with Ransone during the appointment. “I managed to reach the patient, and he admitted that he was embarrassed to bring his concerns up to me. If his wife hadn’t persisted, I never would have known,” he says. So, it is important for women to be proactive and persistent in persuading partners to get medical help, Ransone says. Brott acknowledges that women already have “plenty to do in their own lives” and that it’s “unfortunate” that another responsibility is being placed upon them. But “men’s health is a women’s issue, and men’s health affects the entire family. If women want the men in their lives to remain alive, they may have to take a more active role.”

PERSUADE, DON’T LECTURE OR NAG

A significant number of survey respondents (43%) said they have argued with someone, either family or friends, about going to the doctor, while a third said they have argued with their life partner about it. Disturbingly, 42% of respondents said they have withheld information about their health from family or friends -- particularly women -- to avoid an argument, which “points to the very important fact that the persuasion must be done skillfully,” Courtenay says. “There is lots of research on how people change unhealthy behavior. If people aren't ready to change -- and more men than women aren't ready -- pressuring a man will only make him dig in his heels and stubbornly resist” says Courtenay. “The problem is pushing him to take action before he’s ready. So, you just want to help him to start thinking about going to the doctor.” He recommends that women provide “lots of information and education, since women are a lot smarter than men about health” -- but with an important caveat. The education should be delivered “without pressure, and never, ever preaching or nagging,” he emphasizes. Ransone says the same approach applies to doctors as well. The Aflac survey found that 14% of respondents admitted they are not completely honest with their doctor about their lifestyle habits (for example, alcohol use, smoking, or exercise), and 12% said they held back information for fear of being lectured. “We all have patients who are overweight or are smokers, and we have to be careful and sensitive how we address these topics with them because what we -- from a medical standpoint -- perceive as being ‘assistive,’ they might see as ‘lecturing’ and might avoid getting care from us because of it,” Ransone says.

COST CONCERNS

Other barriers reported by respondents were that going to a doctor is inconvenient and it is easier to go to a walk-in urgent care facility or emergency clinic (22%). And about 13% of respondents said they were too busy with work to see the doctor. The high cost of medical care was another concern, with 45% of respondents saying they postponed or avoided medical treatment in some form due to costs within the past 12 months. This included not pursuing doctor-recommended health screenings and follow-up treatments and/or not filling a prescription medication after a medical consultation for a health problem. “From a barrier perspective, high medical cost is something we feel we can help with,” Tipton says. “Many of our policies provide benefits for going to the doctor for health screenings, for example.” He notes that 10% of respondents said they would be motivated to see a doctor if they directly received a cash benefit as part of the insurance claim. Ransone says that one of the benefits of a relationship with a trusted primary care doctor is that it can help overcome many barriers in help-seeking, often including financial ones. He recounted the story of a patient with worrisome symptoms who delayed having a medical consultation for 9 months out of concern for the high cost of medical treatment and potentially losing his job if the condition would turn out to be serious. Eventually, the patient’s wife convinced him to come for an appointment, and the condition was indeed serious: He had cancer. “We all know that medical bills are the number one cause of bankruptcy in the U.S., and people are understandably worried, but our office has a program where we can waive fees for a certain amount of time if a person loses insurance, for example, and we might have been able to be helpful,” Ransone says. Talking to a trusted provider is a starting point. Hopefully, you can be pointed toward financial resources, and any treatment you need can begin long before an illness becomes too advanced to treat, Ransone says.

A REASSURING MESSAGE

One way to read the survey findings is by focusing on what is positive and encouraging, Courtenay says. “Let’s remember that over half of the respondents -- 55% -- did visit a family doctor or general practitioner for an annual checkup or wellness visit in the last year, which is actually very good news that we should be talking about as well.” “One of the problems with the old maxim that ‘men don’t go to the doctor’ is that it becomes a dictum, and men hear that as they shouldn’t go to the doctor, that men don’t do that,” he continues. In fact, Courtenay’s research suggests that while most men are concerned about their health, they think that most other men aren’t, and the “problem with this misperception is that it discourages men from taking charge of their health.” So, one way of correcting this misperception is by “accurately educating men about the fact that, increasingly, men are seeking help from medical and mental health professionals,” he says. Brott adds that, on a policy level, laws should be passed and funded to create an office of men’s health, to “do what the Office of Women’s Health has done for years -- encourage women to get regular breast exams and pap tests, for example.” This will both educate men about male health concerns and normalize the need for men to pay attention to their health and be proactive in caring for it, Brott says.

BY: Batya Swift Yasgur, MA, WebMD, July 6,  2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

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.  

“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 standout -- 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. 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

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.  

“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 standout -- 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, WebMD on November 04, 2018

REFERENCES:

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 #FeelFree2SignUpAndFollow

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.