Posts Tagged ‘zinc’

Prostate Enlargement-Eating Your Way To Prostate Health

June 3, 2015

The prostate gland, which is located at the base of the bladder and surrounds the urethra like a donut, enlarges in men after age 40 and continues to grow and obstruct the flow of urine from the bladder to the outside of the body. This problem affects millions of American men and impacts their quality of life. This blog will discuss reducing the symptoms using dietary modification.

Fifty percent of men over the age of 60 suffer from an enlarged prostate or benign prostatic hyperplasia (BPH). By the age of 85, over 95 percent of men will live with BPH.
The good news is that a diet rich in certain vitamins and minerals can keep your prostate healthy and lower your risk of BPH. And because being overweight is another risk factor for BPH, making nutritious food choices is a great way to lower both your weight and your symptoms of the enlarged prostate gland.

The symptoms of the enlarged prostate gland include frequency of urination, dribbling after urination, and getting up at night to urinate multiple times.

Sesame seeds are rich in zinc, a mineral essential to the health of the prostate. Men with either BPH or prostate cancer have lower levels of zinc in their bodies — sometimes up to 75 percent lower than healthy prostates.

Zinc that comes from food is easier to absorb than zinc supplements. Help your body by snacking on sesame seeds. Or try oysters, adzuki beans, pumpkin seeds, and almonds, which are all high in zinc.

Salmon is rich in omega-3 fatty acids. These are healthy fats that can protect you from cardiovascular disease, cancer, and rheumatoid arthritis. Fatty acids also help in the synthesis of prostaglandin. Fatty acids deficiency may lead to prostate problems.

If you’re not a fan of fish, you can get your omega-3s from walnuts, ground flax seeds, canola oil, and kidney beans.
It is a known fact that Asian men have a lower risk of developing BPH than Western men. One possible reason is that Asian men eat more soy. Soybean isoflavones have been linked to a lower risk for an enlarged prostate. Eating more soy may reduce the risk of developing prostate cancer.
For other sources of soybean isoflavones, try low-fat soymilk, tempeh, roasted soybeans, soy yogurt, and meat substitutes made with soy.

Vitamin C is an antioxidant that might play a role in fighting BPH. Not all vitamin C is the same, however. Only vitamin C obtained from vegetables lowers your risk of an enlarged prostate. Fruits don’t offer the same benefit. Bell peppers contain more vitamin C than any other vegetable. One cup of raw bell peppers contains 195 percent of your daily requirement intake of vitamin C. Other vegetables to try include broccoli, cauliflower, kale, and Brussels sprouts.

Tomatoes are rich in lycopene, the bright carotenoid that gives tomatoes its red color. Lycopene may lower the risk of developing prostate cancer. It can also help men with BPH. Lycopene also helps lower the blood level of antigen, a protein connected to prostate inflammation and BPH.
Tomatoes and tomato products (such as tomato sauce and tomato juice) are the best source of lycopene. You can also get this carotenoid from watermelon, apricots, pink grapefruit, and papaya.

Avocadoes are rich in beta-sitosterol, a plant sterol. Beta-sitosterol can help reduce symptoms associated with BPH. Men taking beta-sitosterol supplements have better urinary flow and less residual urine volume.
Beta-sitosterol can help strengthen the immune system. It can reduce inflammation and pain, as well.
Besides avocadoes, other foods rich in beta-sitosterol include pumpkin seeds, wheat germ, soybeans, and pecans.

Eating more vegetables can help lower your risk of BPH. Green leafy vegetables are especially important because they are rich in antioxidants. Cruciferous vegetables like broccoli also reduce the risk of prostate problems, including BPH and prostate cancer.
People who eat onion and garlic regularly might also have a lower risk of BPH. Onions and garlic are often used in natural medicine to fight infection and help strengthen the immune system.

Bottom Line: Prostate gland affects the majority of men after middle age. The symptoms can affect a man’s quality of life and even impact his productivity in the work place. There are dietary modifications that may reduce the symptoms. If these are ineffective, speak to your doctor as there are medications and treatment options that can restore a man’s urinary health.

Non Medical Ways to Boost Testosterone Levels

November 9, 2014

Testosterone is the male hormone produced in the testicles and it is responsible for man’s sex drive. Low testosterone levels can impact a man’s sexual performance. This blog will discuss life-style changes that men can make to improve their testosterone levels.

The sex hormone testosterone is often touted as helping men maintain their vitality and virility, but levels begin to dip naturally by about 1 percent a year after age 30. Signs that your testosterone may be declining more rapidly include loss of energy, decreased sex drive, irritation or anger, and trouble sleeping.
Although testosterone supplementation is effective, there are risks and side effects that make life style changes a more attractive alternative. There are many tried and true drug-free and hormone-free ways to maintain testosterone levels.

Deep Six the Sauce (Alcohol)
A glass of wine with dinner is no problem, but overdrinking is not a good idea. Moderate alcohol consumption for men is a max of two drinks a day, with one being a 5-ounce glass of wine.

Shed Some Pounds
Being overweight or obese can increase risk for heart disease and certain cancers, but extra weight also increase the risk for low testosterone levels. Research published in Diabetes Care in June 2010 showed that 40 percent of obese men had lower-than-normal testosterone readings, and this percentage increased to 50 percent among obese men with diabetes. Weight loss can be a hormone-free way to combat low T. A benefit of weight loss for obese men is that the penis will appear to be longer because of the loss of the abdominal fat. I usually tell men that every 30 pound weight loss increases the length of the penis by 1.5 inches.

Send Out a Stress SOS
A study done at the University of Texas at Austin in 2010 suggested that the stress hormone cortisol may block the beneficial testosterone. When our stress levels are up, our testosterone can go down.

Regular exercise helps reduce stress levels as well as help you maintain a normal weight, so it packs a double whammy against low testosterone levels. Other stress reduction techniques, like deep breathing, can also serve as natural testosterone support.

Take a Big Dose of Vitamin “E”-Exercise
Exercise can help maintain your testosterone levels and avoid some of the symptoms of low T.
Research in the September 2011 issue of the Journal of Strength and Conditioning Research backs this up. The study showed that a 4-week sprint-interval training program helped boost testosterone levels in a drug-free fashion among wrestlers.

Sleep And Sex
A small study conducted at the University of Chicago School of Medicine found that men who slept less than five hours a night for one week had lower levels of testosterone than when they had a full night’s sleep.
When you are sleep deprived, it impacts levels of the stress hormone cortisol, which reduces testosterone just like stress can. A sleep-deprived state is a testosterone-deprived state. Everyone’s sleep needs are different, but it’s important that you wake up feeling refreshed.

Avoid Plastic Bottles
The controversial chemical bisphenol A (BPA) is found in many plastic water bottles as well as in the lining of food and beverage cans, and exposure to this plasticizer may result in low T. BPA can act like the female hormone estrogen in the body, which means it can lower levels of testosterone,
Don’t cook foods wrapped in plastic in the microwave, and try to drink from a glass or a steel thermos. The more flexible a plastic bottle, the more likely it is to leach BPA and affect the testosterone level

Think Zinc
If you take a multivitamin with zinc or eat oysters every day, your zinc levels are probably within the normal range. Aim for 12 to 15 milligrams a day to help stave off low T.

Some Fat Is Your Friend

Men who eat a low-fat diet have lower testosterone, because the body makes testosterone from cholesterol. But this doesn’t mean you should eat unhealthy bad fats. Instead choose healthy fats such as those found in avocado, nuts, and olive oil. These fats will boost testosterone naturally, but they won’t raise blood levels of artery-clogging cholesterol.

Skip the Sugar

Every time you eat sugar, testosterone is decreased, likely because the sugar causes a high insulin level which can decrease the testosterone level.
Bottom Line: Low testosterone levels are a treatable condition that affects millions of men. There are options that don’t require medication that also improve your overall health and wellness.