Men's Care: Boost Your Health through Nutrition

In the spirit of Father’s day, there is no better time than to address men’s health and how to better care for these mighty men in our lives. There is increasing worry surrounding men’s health  and well-being year after year. With the stressful, fast-paced lives we live today, there is less time to eat properly, rest properly and exercise. And ironically, there is more pressure than ever for them to look good and be fit in the midst of this stress, an important risk factor for many diseases. Some of the major issues associated with men’s health are related to diabetes, cancer, heart disease, hypertension, and prostate health.

Diabetes 

Carbohydrate intolerance—the inability to properly metabolize sugars—is known as diabetes mellitus, often just shortened to diabetes. The pancreas makes insulin, a hormone responsible for a cell’s uptake of glucose (sugar) from blood for energy. People who have diabetes do not make enough insulin, or else the body cannot use what is made. Treatment includes achieving a healthy weight, engaging in exercise, and prescription medication. Sometimes people are able to overcome diabetes with diet and weight loss.

A proper diet for people with diabetes is comparable to what the average healthy person should already be eating. Basic principles include: 

• Eating three meals daily
• Incorporating healthful snacks
• Focusing on foods high in fiber
• Combining protein and carbohydrates with moderate amounts of unsaturated fat
• Avoiding sugar-sweetened beverages to reduce overall caloric intake.

Cancer

Cancer is characterized as abnormal and uncontrolled cell growth. Cells divide more rapidly than normal, and these growths may metastasize (spread to other organs). It affects people of all ages and can attack any organ or tissue of the body. Some cancers are more responsive to treatment and lend themselves to a cure, while others seem to appear suddenly and resist treatment.

Much of what we know from nutritional epidemiology supports the role of diet as a means of staving off cancer. Particularly, a mostly plant-based diet—one high in fruits, vegetables, and whole grains—is the key. Men should aim for five to 9 servings of fruits and vegetables daily and eat breads, cereals, and grains that are high in fiber , such as whole wheat bread, bran flakes, brown rice, and quinoa.

Apart from diet, the most important thing a man can do to reduce his cancer risk is stop smoking and cease using all tobacco products. Smoking may increase the risk for developing cancer. Genetics and environmental sources (e.g. ultraviolet light) are also linked with cancer. 

Read More: Please Stop Vaping

Heart Disease

Heart disease, or coronary artery disease, is a result of improper function of the heart and blood vessels. There are many forms of heart disease. Atherosclerosis (hardening of the arteries) and hypertension (high blood pressure) are two of the most common. Fat deposits disrupt the flow of blood to the heart muscle, increasing the risk of heart attack.

Low levels of high-density lipoprotein (HDL, the “good” cholesterol), high levels of low-density lipoprotein (LDL, the “bad” cholesterol), hypertension, smoking, excess body fat, diabetes, and a family history of heart disease are the risk factors that may lead to Heart disease. The most important thing men should do to prevent heart disease is stop smoking and manage their weight. In terms of diet, dietitians recommend that men include more lean and healthier protein foods in their diets—such as white meat chicken, turkey and fish, and sirloin instead of filet mignon. Additionally, eating fatty fish (e.g., salmon or mackerel) twice a week may have a cardioprotective effect. Baking and broiling are preferred over deep fat frying. As for supplement, Red Rice Yeast helps maintain a normal cholesterol rate, and Krill Oil Cardio Support Provides EPA/DHA Omega 3 Fatty Acids and supports heart health.

Read More: HK Dangerous Levels of Trans Fat - Nutritionist’s Response

Hypertension

Termed the “silent killer,” hypertension often has no physical symptoms. People with high blood pressure often feel well enough to function normally in their day-to-day lives, and they do not view the risk as a serious one. Being obese is associated with hypertension. Losing weight helps to control blood pressure, and some can even discontinue their medication if their physicians determine it is no longer needed. Getting men to move away from large portions of fatty meat and potatoes and more toward three ounces of meat on a plate of overflowing vegetables is one sure method to help prevent overweight and manage hypertension. Additionally, some are sensitive to dietary salt . Eating too much salt, for example from processed foods, can cause the body to retain water, resulting in increased blood pressure.

Prostate Health

A small gland surrounding the urethra, the prostate supplies fluid that transports semen. Signs of prostate trouble are hesitant urination, weak urine flow and dribbling, and incontinence (inability to control urinary bladder). Nutrition may play a role in prostate health. Besides eating a varied diet focused on overall moderation, research has shown benefits of lycopene, a phytochemical (plant chemical) that gives plants a red color.[4] Foods containing lycopene include processed tomato products, watermelon, and pink or red grapefruit. Also, Saw Palmetto which contains lipido-sterolic Extract with Vitamin B6 & Zinc and used in numerous scientific studies that have demonstrated its remarkable effectiveness in maintaining men's health as to moderate improvement in urinary symptoms associated with Benign Prostatic Hyperplasia (BPH) such as frequent urination, painful urination, hesitancy, urgency and perineal heaviness.

Nutrition impacts health

Eating a good diet promotes wellness and disease prevention for healthy men, and sound nutrition helps manage chronic diseases as well. Men often fall short of achieving a healthful diet due to busy work schedules, fear of or disinterest in cooking, and the stresses of daily living. Helping them with  meal time prep management and getting them to  experiment in the kitchen as an activity rather than a chore can  help our men not only eat more healthful meals, but choose them too. It is also important for men to have a good idea of the health implications of nutritional supplements. Below are five important nutrients to support men’s health.

1. Vitamin D

Many people call vitamin D the “sunshine vitamin.” Vitamin D is involved in so many key roles in the body including bone health, cancer prevention, nerve and immune health and more. It’s essential for strong bones and plays a role in muscle development, testosterone levels and mood as well. Although we have come to associate vitamin D with calcium absorption and building bones, it is also necessary to build skeletal muscle, the muscle that connects to our bones and helps us move!  Healthy levels of vitamin D allow for our muscles to perform optimally. Low levels can result in early fatigue during physical activity and may contribute to muscle strains and injury.  

2. Potassium

Potassium is another key nutrient especially for men as it acts in the body to help promote balanced blood pressure as the key for decreasing risk for elevated blood pressure and thereby heart disease, and is also key for muscle contraction and relaxation. Potassium also plays an important role in promoting fluid balance and is key for proper hydration while it is particularly critical to balance the salt in your system—excess sodium can lead to high blood pressure and heart disease, common problems for overweight men. Apart from supplementation, Hemp Hearts and Jujube Fruit also can provide you a healthy supply of potassium.

3. Coenzyme Q10 (CoQ10)

CoQ10 is a naturally occurring antioxidant that is produced in the body and found in small amounts in food.  Like all antioxidants, CoQ10 helps to reduce oxidative stress in the body.  CoQ10 has been shown to  promote normal fertility in men. 

Just like vitamin D, CoQ10 is important for athletes or even regular gym-goers. It may also increase muscle power output and decrease fatigue during repeated bouts of high-intensity exercise. Besides, Researchers report that CoQ10 may have significant benefits for people with cardiovascular disease (CVD), from reducing risk for repeat heart attacks and improving outcomes in patients with heart failure to lowering blood pressure and helping combat side effects of cholesterol-lowering statins. [5]

4. Omega-3 fatty acids

Omega-3s help support brain, eye, heart, and immune system health. EPA and DHA, two types of omega 3 fatty acids, are a great source of unsaturated (healthy fats).While there is no official adequate intake level for EPA and DHA, it is clear that omega-3s are essential for overall health. Meanwhile, several prospective and case-control studies have investigated associations between either blood levels or intakes of omega-3s and risk of low-grade or high-grade prostate cancer [1][2][3]. Udo's O-Krill 3 Cardio Support is rich in rapidly absorbable Omega-3 fatty acids (EPA and DHA) that leaves no fishy aftertaste and powerful antioxidants to support Heart Health. For those who are allergic to fish, or do not eat fatty fish regularly, a high-quality and 100% plant-based omega-3 supplement - Udo's Oil 3.6.9 may be essential to obtain a healthy daily intake of omega 3s. 

5. Protein

For men who are athletes or those who are simply trying to prevent muscle loss as they age, taking enough protein – and at the proper time – is essential.

Protein is most effective at repairing and rebuilding muscles when eaten within 90 minutes following exercise. It is also best to spread out protein consumption throughout the day, with 20 to 30 grams at each meal instead of just at lunch and dinner. Study shows that consuming a protein supplement such as whey protein powder, which is high in the essential amino acid leucine, promotes optimal protein synthesis.[6] Protein needs do vary greatly with age, physical activity, and health. As there is a lot of overly processed whey powder in the market, we stand behind Protelicious’ cold processed whey protein from pasture raised cows. Learn more about Protelicious’ whey protein powders. 

Product Highlight

Krill Oil Cardio Support 590mg

• 100% pure krill oil, sustainably sourced in Antarctica
• Supports Heart Health
• Provides EPA/DHA Omega 3 Fatty Acids
• Fast Absorption and No Fishy Aftertaste 

• contains Astaxanthin to neutralize free radicals (anti-oxidation)

Super Diet Red Rice Yeast

KEY FEATURES:

• Super Diet Organic Red Rice Yeast 120 Capsules is a food supplement that helps maintain a normal cholesterol rate.

• The red yeast rice (Monascus purpureus) is a fungus that grows on rice and causes fermentation. The yeast gives its characteristic red color. This fermentation results in the production of monacolin K.

Reference:

Brasky TM, Till C, White E, Neuhouser ML, Song X, Goodman P, et al. Serum phospholipid fatty acids and prostate cancer risk: results from the prostate cancer prevention trial. Am J Epidemiol 2011;173:1429-39. 

Crowe FL, Appleby PN, Travis RC, Barnett M, Brasky TM, Bueno-de-Mesquita HB, et al. Circulating fatty acids and prostate cancer risk: individual participant meta-analysis of prospective studies. J Natl Cancer Inst 2014;106.

Brasky TM, Darke AK, Song X, Tangen CM, Goodman PJ, Thompson IM, et al. Plasma phospholipid fatty acids and prostate cancer risk in the SELECT trial. J Natl Cancer Inst 2013;105:1132-41. 

Wertz K. Lycopene effects contributing to prostate health. Nutr Cancer. 2009;61(6):775-83. doi: 10.1080/01635580903285023. PMID: 20155615. 

Coenzyme Q10 (CoQ10) Market Analysis By Application (Dietary Supplements, Pharmaceuticals, Cosmetics) And Segment Forecasts To 2020 https://www.globenewswire.com/news-release/2014/12/01/687479/10110350/en/Coenzyme-Q10-CoQ10-Market-By-Application-Dietary-Supplements-Pharmaceuticals-Cosmetics-Is-Expected-To-Reach-USD-849-5-Million-By-2020-New-Report-By-Grand-View-Research-Inc.html

Stark, M., Lukaszuk, J., Prawitz, A. et al. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr 9, 54 (2012). https://doi.org/10.1186/1550-2783-9-54