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ABC's of Men's Health

6/30/2016

June is Men's Health Month as we celebrate the various men in our lives - fathers, sons, uncles, grandfathers, brothers, cousins, nephews, husbands and partners. Besides wearing blue, the main purpose of Men's Health Month is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease amongst men and boys.

Dietary choices and physical inactivity contribute to 678,000 deaths each year in the USA. The typical American diet tends to be too high in calories, sugar, fat, cholesterol, and sodium, while also being deficient in fruits, vegetables, whole grains, and fiber.

Here are three easy ways to help the men in our lives take care of their health - the ABC's

A - Activity - according to the Physical Activity Guidelines, adults are encouraged to obtain at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity per week.

Three points when it comes to physical activity:

Physical activity can be more than just going to the gym - walking, hiking, gardening and other housework "counts" towards activity
"Sitting is the new smoking" - folks who work in sedentary office jobs, and those who feel they lack time - park farther away from your job, take the stairs, taking a 1-2 minute walk every 45-60 minutes of the work day - every little thing "counts"
Word of caution to the weekend warriors - According to the CDC, each day 10,000 Americans visit the emergency room for sports and exercise-related injuries. Being sedentary for 5 days per week and then wanting to show off your athletic prowess for 60-90 minutes on the weekend may result in an injury. Minimize your risks for injury by increasing the frequency, duration and intensity of your activity throughout the week

B - Bounty of fresh produce - with the summer comes the opening of farmers markets and grocery stores filled with radiant, colorful, and nourishing fruits and vegetables

Despite numerous health benefits (vitamins, minerals, anti-oxidant properties, anti-inflammatory effects, cardiovascular benefits), fruits and vegetables remain under-consumed. According to the NHANES dietary survey from 2010, nearly 80% do not meet the recommendation for fruit intake, while 90% do not meet the recommendation for vegetables intake. (graphs are below).

As we are speaking about men's health, the topic usually veers into cancer prevention and prostate health. One of my favorite things to consume are tomatoes - both raw and cooked, which possess a powerful antioxidant called lycopene. In research, lycopene-rich foods have shown beneficial properties, mainly 1) antioxidant potential, 2) suppressing carcinogens, and 3) inhibiting cancer cell proliferation. In essence, consuming lycopene-rich foods may play a role in the reduction of prostate cancer. Enjoy your tomatoes, especially cooked tomatoes which show an increase in the absorption of lycopene. Pizza sauce, sun-dried tomato, canned tomatoes, tomato paste, and tomato juice are all great options.

If you feel you are deficient or not getting enough, gradually increase your intake of fruits and vegetables. If you are consuming 1 serving of fruit per day, try to consume 2 servings 3-4 times per week. Gradually increasing your intake over time will allow you to build it into your daily habits. The same applies to vegetables - try to consume 1 serving at lunch and another at dinner, and build up from there.

C - Cardiovascular Health - taking care of our heart and blood pressure

Sodium is essential for bodily function but excessive sodium is associated with a number of adverse health effects, including hypertension (high blood pressure). Taste your food first prior to adding salt. You can also enhance flavors with various herbs and seasonings,

Some simple strategies to assist with heart-health include: 1) choosing leaner cuts of meat, 2) limit processed meats, and 3) consume fish, nuts, legumes, and seeds. Funny enough, two other strategies for heart-health include increasing your physical activity and increasing your fruit and vegetable intake which are mentioned above.

In summary, let's encourage all of the men in our lives to A (get more active), B (enjoy the bounty of fresh fruits and vegetables), and C (take care of their cardiovascular health) their way to optimal health and wellness.

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Media Impression: Academy of Nutrition & Dietetics

6/1/2016

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Academy of Nutrition & Dietetics
Press Release from the Academy on being appointed as a media spokesperson
http://www.eatrightpro.org/resource/media/press-releases/leadership-announcements/academy-names-media-spokespeople-for-2016-19

AND Media Guide - http://www.eatrightpro.org/~/media/eatrightpro%20files/media/meet%20our%20spokespeople/mediaguide2016-17.ashx

Landing Page -
http://www.eatrightpro.org/resource/media/meet-our-spokespeople/spokespeople/angel-planells

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ABC's of Men's Health

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