Celebrate Men’s Health with a these tips for a healthy prostate

What Every Man Wants: A Healthy Prostate

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

HELP THE MEN IN YOUR LIFE WITH THESE TIPS FOR A HEALTHY PROSTATE

Knowing how to maintain a healthy prostate is as important for women as it is for the men they love.  Men with an enlarged prostate gland take longer to urinate, so when out together, women have to wait twice as long at public restrooms. Once to get into the Women’s Room and again waiting for her man to come out of the Men’s Room.

 Focusing on the Prostate for Men’s Health Month

Enlarged prostate is medically known as Benign Prostatic Hyperplasia (BPH). Growth of the prostate gland is accelerated in men during adolescence and again around age 50. As the prostate gets larger it compresses the uretha (tube that carries urine from the bladder). As a result, the stream of urine gets slower and slower, and the waiting begins.

The good news is, BPH is not a sign of prostate cancer and does not increase a man’s chances of developing it. The test used to detect prostate cancer is the PSA (prostate-specific antigen) level. While an enlarged prostate can raise the PSA a few points, that reading is not the best, or sole, indicator of prostate cancer. Other tests musts be done to confirm a diagnosis.

Diet for a Healthy Prostate

If you are following a diet to reduce your risk for heart disease, the number one cause of death in the U.S. for men and women alike, you are helping to lower the risk of BPH, too. Ads promising quick results to shrink the prostate are preying on the “impatience” of those dealing with the problem. Don’t be fooled. There are no foods or herbs that can instantly make trips to the urinal shorter.

What to Do:

Maintain a healthy body weight. A large waist measurement, or “beer belly,” is associated with higher risk of BPH.

Get regular physical activity. Even if weight is normal, exercise improves the circulation and muscle mass, both important in keeping the prostate healthy.

Eat 5 or more servings of fruits and vegetables each day. Vitamin C from vegetable sources, such as bell pepper, tomatoes, broccoli, cabbage, and Brussels sprouts, has been found to be especially beneficial.

Reduce fat intake. Choose lower fat milk and dairy products, light spreads, and lean cuts of meat and poultry for a lower fat diet.

Limit alcoholic beverages to 2 drinks a day. Studies have shown moderate drinking may inhibit risks of BPH while excess is questionable.

What to Doubt:

Saw Palmetto may or may not help due to variation in ingredients, purity and dosages. If you decide to take it be sure to tell your physician since it can affect other medications.

Zinc supplements or eating more foods high in zinc, like oysters and pumpkin seeds have not been proven effective.

Lycopene supplements or extra servings of foods high in lycopene, such as tomatoes and watermelon cannot shrink an enlarged prostate.

Vitamin D supplements unless being taken to meet daily requirements for general good health.

Beta-sitosterol supplements did not shrink the prostate or increase urinary flow in 4 studies of its effectiveness

The role of diet in reducing the risk of enlarged prostate is just one more piece of evidence that the diet that good for the heart is good for the whole body.

New research provides further evidence why we should prevent zinc deficiency as we age

Today’s Nutrition News: Preventing Zinc Deficiency

This post was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated on July 1, 2013, so the post has been reproduced here.

NEW RESEARCH PROVIDES FURTHER EVIDENCE FOR WHY WE SHOULD PREVENT ZINC DEFICIENCY AS WE AGE

You don’t hear much about zinc deficiency in nutrition circles. My chief recollection of it from

undergraduate school was that it was responsible for the a loss of taste as we aged. Fearing that possibility, I’ve always paid attention to the zinc content of foods. (Baked beans, dark meat chicken, cashews, chick peas and Swiss cheese are my favorites)

Now a new study helps to explain why we develop zinc deficiency as we age. This research may lead to a better understanding of how we can continue enjoy the taste of our food as we grow older and benefit from the many other important functions zinc performs in the body.

Reasons for Zinc Deficiency

The research was done by scientists at the Linus Pauling Institute at Oregon State University and published in the Journal of Nutritional Biochemistry. They found signs of zinc deficiency in older rats that had adequate zinc in their diets. The cause was malfunctioning zinc transporters. In a convoluted process, the mechanisms used to transport zinc were disrupted by changes in DNA, and the DNA was damaged by the lack of zinc.

In humans as well as rats, zinc is needed to repair the damage to DNA that goes on in the body throughout life. This study and others suggest our ability to keep up with these repairs becomes less efficient over time while the need gets greater.

One of the most serious effects of low zinc levels is an enhanced inflammatory response. Excessive inflammation is directly linked to many life-threatening diseases, including cancer and heart disease. When the rats in this study were given 10 times their dietary requirement for zinc, biomarkers for inflammation retuned to the levels of younger animals.

Given the aging of the population and rising rates of degenerative diseases, the role of zinc in controlling inflammation may be its most important contribution to a healthy retirement.

Key Facts About Zinc in the Diet

Zinc is involved in the activity of over 100 enzymes and needed for proper immune function, DNA and protein synthesis, wound healing and cell division.

The combination of low dietary intake of zinc and poor absorption can lead to a deficiency. Government food intake surveys found the diets of 35%-45% of people over age 60 did not meet average zinc requirements. When zinc sources from both diet and supplements were measured, 20%-25% still had inadequate intakes.

Current Recommended Dietary Allowances (RDA) for zinc for people over age 19 are 11 mg/day for men and 8 mg/day for women. Due to lowered rates of absorption in older adults, many nutrition scientists believe the RDA for people over 50 should be increased.

Symptoms of zinc deficiency include frequent infections, hair loss, poor appetite, loss of sense of taste and smell, poor wound healing, and mental lethargy. Many of these symptoms are also associated with other health problems so a thorough medical exam is needed to make a diagnosis.

People with higher risk for zinc deficiency are those with digestive diseases, malabsorption syndrome, chronic liver or renal disease, sickle cell disease, alcoholics, and vegetarians.

There are no medical tests to adequately measure zinc status. A dietary assessment is the best tool along with a review of medical history and medication use.

Zinc toxicity can occur from overuse of dietary supplements and over-the-counter cold remedies. Signs include nausea, vomiting, and diarrhea. The Tolerable Upper Intake for men and women over age 19 is 40 mg/day.