Take 5 for Men's Health
Small steps reap big rewards
June 2009 | By Elaine Ambrose
Reprinted with permission from Taste For Life

There’s something every guy should know: His health may be at risk. Men are one and a half times more likely to die from cardiovascular disease, cancer, and chronic lower respiratory diseases than women. They’re also 25 percent less likely to have seen a doctor within the past year. But wellness is within reach. In recognition of Men’s Health Month, here are five foods, lifestyle changes, and supplements for longer, stronger lives.

Must-eat foods
You are what you eat. Want to be strong, lean, energetic, and mentally sharp? These foods will help you be all that.

1. Blueberries have exceptional antioxidants that fight Alzheimer’s disease and other cognitive decline related to aging by protecting the brain from oxidative stress. They also improve vision, particularly at night, and protect against age-related macular degeneration and possibly cataracts and glaucoma.
2. Broccoli is considered a “superfood” for good reason: In addition to vitamins C and A, it has folic acid, calcium, and important trace minerals plus cancer-fighting compounds. Good for your heart (it helps lower LDL cholesterol), broccoli may also prevent H. pylori bacteria, which can cause stomach ulcers. Sulforaphane, a compound in this vegetable, appears to inhibit prostatic cancer cells.
3. Oats and other whole grains are making health headlines. They provide manganese, selenium, phosphorus, magnesium, and iron plus soluble fiber high in beta glucan, shown to reduce cholesterol. Oats benefit people with Type 2 diabetes because they raise blood sugar more gently than refined grains like white rice or bread do.
4. Salmon (and other fatty fish)—at least two servings a week—help reduce your risk for cardiovascular disease. Omega-3 fatty acids, healthy fats that may also protect against arthritis and diabetes, contribute to good cognitive functioning in aging and lower the risk of many cancers and chronic diseases. In fact, more than 2,000 research studies link fish with preventing or improving 60 different health conditions.
5. Kidney beans and other legumes are low in fat, high in fiber and protein, and good sources of folic acid, molybdenum, phosphorus, iron, magnesium, manganese, and potassium. Bean eaters tend to be less obese than those who don’t partake. One study involving an older, ethnically diverse population found that those who regularly ate legumes lived longer. Beans have been shown to lower LDL cholesterol and blood pressure and reduce heart disease risk.

Wise Lifestyle Choices
An ounce of prevention is worth a pound of cure, so understand the threats to your health and make smart choices to reduce them.

1. If you drink alcohol, limit yourself to two drinks a day. Excessive alcohol use is linked to greater short-term health risks. Men have higher rates of alcohol-related deaths and hospitalizations and are almost twice as likely to have been intoxicated in fatal auto accidents than women. Alcohol can interfere with testicular function and male hormone production and increase the risk for cancers of the esophagus, mouth, throat, liver, and colon.
2. Stress is a risk factor for premature death in men; it can trigger physiological changes that result in cardiovascular disease and Type 2 diabetes. Linked to headaches, digestive problems, and insomnia, stress may also weaken your immune system, and risks increase if you drink, smoke, or use illegal substances to try to cope. Instead, take care of yourself by eating well and getting enough sleep. When stress threatens to overwhelm you, talk with a trusted friend or family member about what’s bothering you, or see a counselor. Relax with massage, yoga, or breathing exercises, and learn to let go.
3. Exercise regularly—at least 30 minutes a day. Incorporate exercise that strengthens muscles and bones. A brisk walk every day can make a positive change in your physical and mental health.
4. Cultivate your friendships to reap a longer life. Large-scale, long-term studies confirm that loners are more likely to fall ill and die early. The benefits of “menships” have taken a back seat to other male health issues, but research supports the importance of male bonding. Whether you play poker with friends or golf with a buddy, build and maintain connections with other men.
5. Be proactive—think prevention. Find a healthcare provider you’re comfortable with and have any routine exams, immunizations, or screenings recommended for your age. Discuss the results with your doctor.

Supportive Supplements

1. Coenzyme Q10 (CoQ10) is an antioxidant that improves oxygen use at the cellular level and may help protect LDL cholesterol from oxidation, maintain the health of blood vessels, support heart muscle function, and lower blood pressure. If you take a statin drug, ask your healthcare provider about CoQ10 supplementation, as these drugs may suppress CoQ10 production.
2. Selenium, a trace mineral, has shown promise regarding cancers of the lungs, colon, and prostate plus a high-risk form of bladder cancer. It may play a role in immune system health, thyroid hormone metabolism, and rheumatoid arthritis. Essential for health—but in small amounts only—this micronutrient is low in food grown in selenium-depleted soil.
3. Vitamin E is important for fighting inflammation and other precursors of disease. It also helps reduce oxidation of LDL cholesterol to inhibit plaque formation in the arteries. In addition, clinical studies suggest this vitamin improves mental function in healthy individuals and may help protect against cataracts and age-related macular degeneration.
4. Omega 3 in fish oil supplements has been linked to a decrease in triglycerides and may slow the buildup of arterial plaque, lower blood pressure, and reduce risk of heart attack and stroke in people with cardiovascular disease.
5. Saw palmetto may reduce symptoms of benign prostatic hyperplasia (enlarged prostate), including frequent urination. While studies are inconclusive, more men rated their symptoms as improved when using this supplement compared to a placebo. Saw palmetto may help urinary tract symptoms and flow with fewer side effects than a commonly prescribed pharmaceutical drug.

selected sources

• 101 Foods That Could Save Your Life by David Grotto, RD, LDN ($14, Bantam, 2007
• The Encyclopedia of Healing Foods by Michael Murray, ND, and Joseph Pizzorno, ND, with Lara Pizzorno, MA, LMT ($39.95, Atria, 2005)
• “Five Minutes (or Less) for Health,” Centers for Disease Control, www.cdc.gov
• “Low Intake of Fruits, Berries, and Vegetables Is Associated with Excess Mortality in Men . . .” by Tiina H. Rissanen et al., J Nutr, 1/03
• “New Clues About Genetic Influence of Stress on Men’s Health,” Duke University, Medicine & Health, 3/6/09