Some men want to avoid visiting the doctor’s office at all costs. If something doesn’t feel right, they give it a few extra days to resolve on its own. Checkups are pretty much out of the question.
The problem with this “don’t look for trouble” approach is that trouble can find you anyway. More importantly, the delay in seeking care can allow a health condition to worsen, turning a routine issue into something more serious.
On the other hand, taking smart measures to stay out of the doctor’s office is a worthy goal. By combining a healthy diet, exercise, stress reduction, natural supplements — and yes, even regular check-ups –we can give health and longevity a serious tune up.
Super Hero Super-Foods
Whole, unprocessed foods with a focus on vegetables and healthy fats form a solid foundation for long-term health. In addition, there are specific foods that can supercharge immunity, fuel vital energy reserves, power up heart health, and support overall wellness.
Here are ten recommendations:
- Blueberries: Blueberries are rich in phytonutrients, natural chemicals that promote good health. High in antioxidants and low in calories, they are also full of fiber and vitamin C.
- Yogurt: High in protein, calcium, potassium and vitamin B, yogurt also contains abundant beneficial bacteria (probiotics). These microbes are vital for digestion, cancer prevention and even maintaining a positive mood.
- Coconut oil: In moderation, coconut oil boosts metabolism, supports immunity, promotes brain health and increases good cholesterol.
- Tempeh: Made from fermented soy, tempeh is highly nutritious and easy to prepare. It can improve cholesterol and help control blood sugar. It may also lower the risk of prostate cancer.
- Sauerkraut: Fermented foods like sauerkraut provide a wealth of health benefits. Another great probiotic food, sauerkraut is rich in fiber, vitamins A and C, and phytonutrients. In addition, natural chemicals produced in the fermentation process have been found to fight cancer.
- Cruciferous Vegetables: Dense in vitamins A and C as well as specific cancer-fighting compounds, this group of vegetables includes cabbage, broccoli, kale and cauliflower. When eaten, these vegetables produce a compound called DIM that reduces inflammation, boosts immunity and optimizes hormone metabolism.
- Chia Seeds: High in antioxidants, nutrients and protein, chia seeds also contain omega-3 fatty acids for prostate, cardiovascular, brain health and more. They also support healthy glucose metabolism and immunity.
- Grass-Fed Beef: Grass-fed beef is higher in both omega-3 fatty acids and antioxidants than grain-fed beef.
- Pumpkin Seeds: More than a healthy snack, pumpkin seeds are loaded with zinc, a critical mineral for immune health, prostate function, wound healing and more.
- Sweet Potatoes: High in vitamin B6, sweet potatoes are also a rich source of vitamins C and A, as well as iron and magnesium.
Targeted nutraceutical supplements supply additional vitamins, minerals, antioxidants, phytonutrients and more – to help take our health to the next level.
Important supplements for men’s health include:
- Omega-3 Fatty Acids: The body doesn’t manufacture omega-3s, so we have to get them through diet or supplements. Omega-3s lower triglycerides and inflammation, support immunity and heart health, and may also help with mood.
- Vitamin D3: By supporting calcium balance, vitamin D3 can prevent arthritis and osteoporosis. It also helps reduce blood pressure, boost immunity, fight cancer and provide numerous critical health benefits.
- L-Carnitine: In addition to increasing fat burning, L-Carnitine boosts heart health and supports immunity.
- Quercetin: A powerful antioxidant found in certain fruits and vegetables including apples, capers and onions, quercetin helps protect DNA, support immunity and promote cellular health.
- Magnesium: In addition to benefiting cardiovascular health, magnesium improves blood pressure, regulates blood sugar and helps detoxify the body.
- Resveratrol: Another antioxidant, resveratrol protects against age-associated diseases, such as cancer, diabetes and Alzheimer’s.
- PectaSol-C® Modified Citrus Pectin: In addition to being an exceptional detoxifier, modified citrus pectin controls a protein called galectin-3 for optimal cellular health, cardiovascular function and more. It also supports immune health and safely removes heavy metals without affecting essential minerals.
- Maitake Mushrooms: A powerful medicinal mushroom, maitake supports immunity, digestion and healthy blood sugar.
- Green Tea: Compounds found in green tea boost immunity, reduce inflammation, fight cancer and protect long-term health.
- Garlic Extract: Garlic benefits cardiovascular health, has powerful antimicrobial properties and supports the immune system.
- Men’s Longevity® Essentials Plus: This unique men’s multi-nutrient formula combines herbs, vitamins, minerals and other targeted ingredients to support hormone balance, detoxification, cardiovascular health and more. Physician-formulated to meet the unique nutritional needs of men.
While a healthy diet and proper supplementation are important, our bodies need regular exercise. Even small changes can have big results. Walk around the block; take a bike ride with the kids; climb the stairs instead of riding the elevator. Aerobic exercise combined with light resistance training is the first order of business, but incorporating meditative, mind-body approaches can also be highly beneficial. For example, yoga and Tai Chi tone the body, calm the mind and are shown to offer numerous protective health benefits.
Research from the University of California San Francisco and Harvard has shown walking can dramatically improve prostate health. Their study found that regular, brisk walking, three hours or more per week, slowed down prostate cancer in 57 percent of patients. This is not an isolated finding. Exercise saves lives.
Men have a tendency to suffer quietly when faced with minor discomforts. However, small problems may be the body’s way of signaling there’s something more serious going on.
For example, constipation can indicate serious digestive problems or even colon cancer. If bowel problems persist for more than a couple of weeks, tell your doctor.
Erectile dysfunction (ED) may be the proverbial canary in the coal mine, signaling heart disease, diabetes, high cholesterol or other conditions.
Another condition that deserves attention is acid reflux, which can lead to ulcers and even cancer. Avoid processed and acidic foods, caffeine, alcohol, sugar and trans fats. Again, if the problem persists, a doctor’s visit is in order.
The bottom line is: Don’t be passive. Mindfully manage diet, supplements, exercise and annual checkups. Find a system that works and stick with it — your body will reward you with good health and greater energy over for years to come.