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Men’s Health
Do you know the greatest threats to men's health? The list is surprisingly short — and prevention pays off. Think about the greatest risks and then take steps to promote men's health and reduce your risks.
No. 1 — Heart disease
Heart disease is a leading men's health threat. Take charge of heart health by making healthier lifestyle choices. For example:
Don't smoke or use other tobacco products. Avoid exposure to second hand smoke.
Eat a healthy diet rich in vegetables, fruits, whole grains, fibre and fish. Cut back on foods high in saturated fat and sodium.
With high cholesterol or blood pressure, follow your doctor's recommendations.
Include physical activity in your daily routine and maintain a healthy weight.
If you choose to drink alcohol, do so only in moderation.
If you have diabetes, keep your blood sugar under control.
Manage stress.
No. 2 — Cancer
Lung cancer is the leading cause of cancer deaths among men — mostly due to cigarette smoking, according to the American Cancer Society. Lung cancer is followed by prostate cancer and colorectal cancer. To prevent cancer:
Don't smoke or use other tobacco products. Avoid exposure to second hand smoke.
Include physical activity in your daily routine and maintain a healthy weight.
Eat a healthy diet rich in fruits and vegetables, and avoid high-fat foods.
Limit your sun exposure. When you're outdoors, use sunscreen.
If you choose to drink alcohol, do so only in moderation.
Consult your doctor for regular cancer screenings.
Reduce exposure to potential cancer-causing substances (carcinogens), such as radon, asbestos, radiation and air pollution.
No. 3 — Injuries
The leading cause of fatal accidents among men is motor vehicle crashes, according to the CDC. To reduce your risk of a deadly crash:
Wear your seat belt.
Follow the speed limit.
Don't drive under the influence of alcohol or any other substances.
Don't drive while sleepy.
Falls and poisoning are other leading causes of fatal accidents. Take common-sense precautions, such as using chemical products only in ventilated areas, using non slip mats in the bathtub and placing carbon monoxide detectors near the bedrooms in your home.
No. 4 — Stroke
You can't control some stroke risk factors, such as family history, age and race. But you can control other contributing factors. For example:
Don't smoke.
With high cholesterol or blood pressure, follow your doctor's recommendations.
Limit the amount of saturated fat and cholesterol in your diet. Avoid trans fat entirely.
Maintain a healthy weight and include physical activity in your daily routine.
If you have diabetes, keep your blood sugar under control.
If you choose to drink alcohol, do so only in moderation.
No. 5 — COPD
Chronic obstructive pulmonary disease (COPD) is a group of chronic lung conditions, including bronchitis and emphysema. To prevent COPD:
Don't smoke. Avoid exposure to second hand smoke.
Minimize exposure to chemicals and air pollution.
No. 6 — Type 2 diabetes
Type 2 diabetes — the most common type of diabetes — affects the way your body uses blood sugar (glucose). Possible complications of type 2 diabetes include heart disease, blindness, nerve damage and kidney damage. To prevent type 2 diabetes:
Lose excess pounds, if you're overweight.
Eat a healthy diet rich in fruits, vegetables and low-fat foods.
Include physical activity in your daily routine.
No. 7 — Flu
Influenza is a common viral infection. While a case of the flu isn't usually serious for otherwise healthy adults, complications of the flu can be deadly — especially for those who have weak immune systems or chronic illnesses. To protect yourself from the flu, get an annual flu vaccine.
No. 8 — Suicide
Suicide is another leading men's health risk. An important risk factor for suicide among men is depression and stress. If you think you are over-stressed or that you may be depressed, consult your doctor. Treatment is available.
No. 9 — Kidney disease
Kidney failure is often a complication of diabetes or high blood pressure. If you have diabetes or high blood pressure, follow your doctor's treatment suggestions. In addition:
Eat a healthy diet. Limit the amount of salt you consume.
Include physical activity in your daily routine.
Lose excess pounds, if you're overweight.
Take medications as prescribed.
No. 10 — Alzheimer's disease
There's not yet a proven way to prevent Alzheimer's disease. However, increasing evidence points in the way of several natural ingredients that should be made available as a minimal requirement in the management of degenerative diseases. Consider taking these steps:
Take care of your heart. High blood pressure, heart disease, stroke, diabetes and high cholesterol may increase the risk of developing Alzheimer's.
Avoid head injuries.
Maintain a healthy weight and include physical activity in your daily routine.
Avoid tobacco.
If you choose to drink alcohol, do so only in moderation.
Stay socially active.
Maintain mental fitness. Practice mental exercises, and take steps to learn new things.
Your bottom line: Take health threats seriously
Health risks can be scary, but there's no reason to panic. Instead, do everything you can to lead a healthy lifestyle — eating a healthy diet, staying physically active, quitting smoking, getting regular checkups and taking precautions in your daily activities. Adopting these preventive measures will increase your odds of living a long, healthy life.
Top 5 dietary supplements for men
When it comes to dietary supplements, men want the same things women do: better health, disease prevention and to improve the look, feel and performance of our bodies.
1. Creatine
• What is it? Creatine is produced naturally in the human liver, pancreas, and kidneys and is used in muscle tissue for the production of phosphocreatine, which helps form adenosine triphosphate (ATP), the source of energy for muscle contraction.
• Claims: Increased muscle size and endurance due to increased delivery of ATP to muscles.
• Evidence: Several high-quality studies have shown an increase in muscle mass with the use of creatine, says the National Library of Medicine (NLM), which is part of the National Institutes of Health. Overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work.
2. Glucosamine-chondroitin
• What is it? Glucosamine occurs naturally in healthy cartilage. Glucosamine sulphate is derived from the shells of shrimp, lobster, and crab, or may be synthesized. Chondroitin is a carbohydrate that also occurs naturally in the body. The supplement form is made from shark and beef cartilage.
• Claims: Glucosamine and Chondroitin are building blocks of cartilage. Although the exact mechanism is not fully known, they are felt to be "chondro-protective" when taken as supplements. The main claim is that they reduce pain and improve function in patients with osteoarthritis and may lead to a repair or rebuilding of the joint.
• Evidence: The National Library of Medicine says there is "good evidence" to support the use of glucosamine sulphate in the treatment of mild-to-moderate knee osteoarthritis. "More well-designed clinical trials are needed to confirm safety and effectiveness, and to test different formulations of glucosamine."
For osteoarthritis in general, the NLM says, "The evidence is less plentiful than that for knee osteoarthritis. Some of these benefits include pain relief, possibly due to an anti-inflammatory effect of glucosamine, and improved joint function." While the data are inconclusive, many experts say the combination of glucosamine and chondroitin sulphate may be more effective than using either supplement alone.
3. Fish oil pills
• What is it? The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in mackerel, salmon, herring, sardines, sablefish (black cod), anchovies, albacore tuna, and wild game, according to the Council for Responsible Nutrition. Supplements are made from extract of these oils; DHA can also be extracted from algae.
• Claims: Numerous health claims, including cholesterol control, lowering blood pressure, and improving brain function and cardiac health.
• Evidence: Several studies suggest that the key omega-3 fatty acids – whether consumed from fish or supplements – lower triglycerides, slow build-up of atherosclerotic plaques (hardening of the arteries), lower blood pressure slightly and reduce the risk of death, heart attack, abnormal heart rhythms, and strokes in people with known heart disease.
But the evidence on cholesterol is not as convincing: "Although fish oil is able to reduce triglycerides, beneficial effects on blood cholesterol levels have not been demonstrated," NLM says "Fish oil supplements appear to cause small improvements in high-density lipoprotein ("good cholesterol"); however, increases (worsening) in low-density lipoprotein levels ("bad cholesterol") are also observed. Fish oil does not appear to affect C-reactive protein (CRP) levels."
On blood pressure, NLM writes, "Multiple human trials report small reductions in blood pressure." But the agency expressed concern over the potentially high doses needed to obtain that effect. "High doses may increase the risk of bleeding. Therefore, a qualified healthcare provider should be consulted before starting treatment with fish oil supplements."
The evidence for cognitive indications, like warding off dementia, is fairly weak, NLM says.
4. Saw palmetto
• What is it: An extract derived from the berries of dwarf palm trees.
• Claims: Relieves symptoms of enlarged prostate or benign prostatic hypertrophy (BPH). The mechanism of action is not well understood but may be linked to an anti-inflammatory effect or an estrogenic effect due to the presence of 5-alpha reductase inhibitors in saw palmetto.
• Evidence: NLM gives saw palmetto high marks for treating benign prostatic hypertrophy. "Numerous human trials report that saw palmetto improves symptoms of benign prostatic hypertrophy (BPH) such as night-time urination, urinary flow, and overall quality of life, although it may not greatly reduce the size of the prostate."
In fact, NLM says the supplements may work as well as prescription drugs with fewer side effects, although it adds that saw palmetto "has not been thoroughly compared to other types of drugs used for BPH, such as doxazosin (Cardura) or terazosin (Hytrin)." There is insufficient evidence to recommend saw palmetto to treat prostate cancer, NLM reports.
5. Sexually active herbs and amino acids
Tribulus Terrestris: TT has been brought in relation with increased testosterone levels, although no increases were observed above physiological levels. One of the active ingredients of TT, protodioscin, has a demonstrated an increasing effect on mounting frequency. Differences between root en fruit extract allegedly influences the overall effect observed.
Epimedium Sagittatum: ES has been recognised as an aphrodisiac since hundreds of years in Chinese herbal culture. The active ingredient in ES, Icariin, a flavonoid glycoside, demonstrates a similar effect as realised with sildafenil. Both inhibit the activity of PDE-5 (phosphodiesterase type 5). In some studies it has been demonstrated that Icariin is more potent inhibitor of PDE-5 than sildafenil. Inhibition of PDE-5 leaves more c-GMP to relax smooth muscle tissue in blood vessels giving vasodilatation and increased blood flow.
Turnera Diffusa: TD was recorded to be used as an aphrodisiac in ancient Mayan civilizations. Later quite a few studies have been undertaken to demonstrate the effect on libido loss, erectile dysfunction, frequency of intercourse and maintenance of erection.
Panax Ginseng: PG has proven effect on psychological functioning and erectile dysfunction (separate studies) and thus combines mental strengthening and the physical support of erectile functions.
Mucuna Pruriens: MP is renowned for its dopamine effects. In relation to sexual functioning dopamine enhances blood flow and effects the brain in the nucleus accumbens and prefrontal cortex responsible for “pleasure experience”. Also dopamine release has been related to hyper-sexuality.
L-Arginine is a naturally occurring amino acid required for proper sexual function and increases the production of nitric oxide that helps control blood flow and increased blood flow to the tissue. Effects like increased sexual drive & performance, longer lasting erections, and increased intensity of orgasms are mainly derived from the blood flow effect.
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