A Father’s Day Guide to Preventative Healthcare

Despite what all of us believed growing up, our fathers are not invincible. In light of Father’s Day this month, it can be a good time to educate men about their health and preventative measures they can take to combat health risks and improve the quality of life.

There are many conventional methods of preventative health for men such as annual check-ups with generic diet and exercise prescriptions, but let’s dive a bit deeper into some key areas that are of increasing interest such as prostate health including testosterone levels and overall male reproductive health.

Prostate Health: The risk of developing health related prostate issues such as prostate cancer, benign prostate hyperplasia and prostatitis has been increasing in part due to diet and lifestyle choices.

A diet rich in lycopene (naturally occurring chemical found in watermelons, tomatoes, papaya, etc.) and Omega-3 foods (found in fish and flaxseeds) has been shown to reduce the risk of developing prostate cancer by fighting free radicals and reducing inflammation.

Green tea is also a beverage of choice for prostate health due to its immune enhancing, detox supporting and inflammation reducing properties. A recent study showed that green tea consumption was associated with a dose-dependent decrease in the risk of advanced prostate cancer. The men with the lowest risk of developing prostate cancer were drinking five cups of green tea a day.

Testosterone: Maintaining balanced levels of testosterone can often be challenging, especially when men begin to age. Research shows that 40 percent of men over the age of 45 have low testosterone. Before jumping into supplementation, there are many natural treatments that may help. Research suggests that the combination of heavy weight-training and HIIT (high-intensity-interval-training) can naturally increase human growth hormone that can encourage the body to produce more testosterone.

Increasing the daily intake of healthy fats will also increase testosterone. There has been a direct correlation between low fat diets and low levels of testosterone. Consume foods such as fish, avocados, and nuts and seeds to ensure an adequate amount of healthy fats.

Sleep, or getting enough of it during the right time, is always an immediate area to focus on when low levels of testosterone are a concern.

Endocrinologists recommend getting at least seven hours of sleep every night. Critical hours for sleep include the hours between 10 p.m. and 2 a.m., since this is when high amounts of growth hormone are being produced.

Stress management is another essential element when addressing any hormone imbalance. Stress affects all the systems in the body, including the endocrine system. Incorporating stress-reduction techniques such as deep breathing, yoga and meditation has been shown to support healthy sleep patterns.

Reproductive Health: Not yet a father, but planning to be? It’s often overlooked that men are 50 percent of the equation when it comes to fertility. Low levels of testosterone and high levels of stress can often be culprits of male infertility but, as stated above, there are natural ways to address these factors. Other helpful tips to support male reproductive health include consuming foods high in zinc and Vitamin C. According to the Centers for Disease Control, increasing zinc levels can increase sperm health. Some foods high in zinc include: pumpkin seeds, lamb and grass-fed beef, chickpeas, cashews and yogurt.

Vitamin C is another significant player that can naturally enhance male fertility. Zoltan Rona, MD, MSc states that consuming 2,000 to 6,000 milligrams of vitamin C, daily, can prevent sperm from clumping or sticking together which can improve chances of fertility. Some of the foods that are high in vitamin C include: citrus fruit (oranges, grapefruit, etc.), cruciferous vegetables (broccoli Brussel sprouts, cabbage, etc.), tomatoes and strawberries.

Give the gift of health this Father’s Day by educating and encouraging men to try these natural approaches to health.

References:
Lycopene/tomato consumption and the risk of prostate cancer Fish-Derived Omega-3 Fatty Acids and Prostate Cancer Green tea consumption and prostate cancer risk in Japanese men A practical guide to male hypogonadism in the primary care setting

Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subject. : https://www.ncbi.nlm.nih.gov/pubmed/2796409 Six ways to boost male fertility naturally

About the Author:

Giselle Birang received her Bachelor’s Degree in Communication Studies from Loyola Marymount University in Los Angeles. Giselle has over 10 years of experience working in the health and fitness industry, and is currently a certified Pilates instructor and a Holistic Nutritionist. It’s no secret that both health and fitness are her passion, but more importantly, that she takes pride in effectively communicating holistic health and wellness to others. Now, working for BaySport’s Corporate Wellness Division as the Wellness Communications Specialist, Giselle marries her passion for fitness and health with writing and communicating wellness to the corporate world.

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