Optimum Wellness

  With Father's Day just around the corner the topic of men's health seems most appropriate. Heart disease is still the leading cause of death for American men. Risk factors include high blood pressure, smoking, diabetes, stress, lack of exercise and an unhealthy diet. Note that these are all controllable, lifestyle-related risk factors.

Most men are under more stress than ever, living life at a frenetic pace. As a result, quality sleep, exercise, and healthy eating patterns have gone awry. It takes effort to seek out high quality nourishing foods that will support sustained high energy, balanced blood sugar, a healthy immune system, and overall wellness. Chronic diseases such as heart disease often result from continuously overeating the wrong kind of foods, specifically, refined, over-processed, fried and fatty foods laden with chemicals that are foreign to the human body.

Men need to eat more fresh fruits and vegetables, period. This is one of the easiest, yet most important things a man can do to add not only years to his life, but a greater quality of life during those years. Making sure he gets enough fiber everyday is also important. Men ages 18 to 50 should aim for 38 grams of fiber daily and men over 50 should aim for 30 grams, minimum. Legumes, whole grains like barley and fresh and dried fruits and vegetables will certainly help meet this ambitious goal. Limit or shall we say, eliminate sugary foods like candy, cakes, pastries, and candy bars. It just needs to be done. Also, minimizing the intake of alcohol will do wonders for overall sense of well-being and decrease the chance of the dreaded "beer belly" that most men want to avoid. Eliminate all sources of nicotine.

Unless he is a professional athlete, most men need daily exercise above and beyond whatever it is they do for a living. We are often asked by men in physical labor-type of jobs whether or not they still need to exercise and the answer is yes. Regular cardiovascular exercise combined with resistance training is the key to life-long fitness. Men can benefit from alternating their routines and including balancing practices such as yoga, tai chi, and Pilates. To combat stress and help with restful sleep, men may also consider adding meditation to their daily practice.

Men require certain nutrients to sustain their energy and well-being. They typically need more magnesium, less iron, and more B vitamins compared to women. A multivitamin/mineral formula specifically for men is a healthy idea. Men typically also typically need more calories and protein than women, and that should be determined according to desired weight and amount of exercise done each day.

For men looking for prostate support, in addition to a multivitamin/mineral supplement, there are certain herbs that may be helpful for the prevention or treatment of prostate enlargement. Standardized Saw Palmetto, Pygeum africanum, and Stinging nettle are the top three herbs for prostate support. In addition, gamma linolenic acid (GLA), vitamin C, and zinc are nutritional supplements to consider. Talk to your doctor to determine if these supplements are right for you.

Lifestyle changes may seem difficult to implement at first, but once you get a week or two under your belt, it is amazing how a new way of eating and exercising becomes just part of who you are. Make the necessary changes today to help support a healthier and happier forevermore. And Happy Father's Day!