Men’s Health Matters

5 tips to maintain overall wellbeing

(Family Features) While family history and age cannot be changed, there are everyday steps men can follow to take charge of their health, including prostate health, and maybe even prevent problems down the road.

Consider these tips to help lead a healthier lifestyle.

Get checked out regularly. Just because you’re healthy doesn’t mean you should eschew routine checkups, and that includes self-examinations. While regular visits to your health care provider can keep you up-to-date on preventative screenings and immunizations, getting to know your own body can have similar benefits.

Care for your prostate. If you’re experiencing frequent urination, a weak or slow urine stream, incomplete bladder emptying, difficulty or delay in starting urination or a urine stream that stops and starts, these may be signs you may be suffering from Benign Prostatic Hyperplasia (BPH), otherwise known as enlarged prostate.1 Enlarged prostate, which is non-cancerous and affects more than 40 million American men, can also cause loss of productivity and sleep, according to research published in the “Journal of Urology.”2,3 Medication is often the first line of treatment, but some patients may suffer uncomfortable side effects including dizziness, headaches and sexual dysfunction, which can prompt them to quit using their medications.4

“Many men living with BPH symptoms take prescription medications after they have been diagnosed, but relief can be inadequate and temporary,” said Dr. Peter Walter, M.D., urologist and paid consultant for Teleflex Incorporated, the manufacturer of the UroLift® System.

As one alternative to medication, an option like the UroLift System treatment is a minimally invasive procedure that doesn’t require any cutting, heating or removal of prostate tissue.5 A urologist places small implants to lift and move enlarged prostate tissue so it no longer blocks the urethra and can allow for normal urine flow. Most common side effects are mild to moderate, and patients generally can return to their normal routines with minimal downtime. For more information about treatment options, or to find a urologist near you who treats BPH, visit UroLift.com.

Focus on a more nutritious diet. Aim for a pattern of healthier eating that includes more fruits, vegetables and leafy greens such as lettuce, spinach, kale and broccoli, which can help keep you – and your prostate – healthy.6 Also try to cut back on consumption of red meat – specifically processed meat – as well as salt and sweets.

Know your numbers. Be sure to discuss your family history and lifestyle with your doctor as he or she may recommend screenings for diseases and common ailments. Be sure to keep up with these screenings and check in with your doctor to make sure you’re accounting for milestone ages and common ailments associated with aging.

Make exercise a priority. Exercise is a key to maintaining quality of life. The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity for adults.7 Even shorter increments of physical activity multiple times a day such as a walking meeting, opting for the stairs instead of the elevator or parking farther from your destination can provide health and stress-relieving benefits.

Photos courtesy of Getty Images

1. Speakman et al. 2014 BJUI International
2. Berry, J Urol 1984 and 2017 U.S. Census population estimates.
3. NeoTract US Market Model estimates for 2018 based on IMS Health Drug and Procedure data
4. AUA BPH Guidelines 2003, 2010, 2018
5. Roehrborn J Urol 2013 LIFT Study
6. Tips for Keeping a Healthy Prostate. (n.d.) Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/tips-for-keeping-a-healthy-prostate
7. www.heart.org. (2019). American Heart Association Recommendations for Physical Activity in Adults and Kids. [online] Available at: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Resolve to Make Real Nutrition a New Year Priority

(Family Features) A new year signals a chance to renew your commitment to healthier eating, but many of the most popular diets, like the keto diet and paleo diet, eliminate entire food groups, which can cause you to fall short on nutrients you need.

For example, a study in the “Journal of Clinical Lipidology” suggests low-carb diets may not have meaningful long-term benefits for weight or heart health compared to other diets and could actually restrict foods that are good for your heart.

This new year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy, like dairy milk, that deliver benefits backed by decades of research.

Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.

Intermittent Fasting: Skipping meals could do more harm than good if you’re not getting the nutrients you need to be your best. A better bet: balanced, flavorful meals that incorporate multiple food groups. If you really want to try intermittent fasting, consider not eating past a certain time in the evening so you can “fast” throughout the night, and make sure to eat a nourishing breakfast in the morning, like oatmeal made with real milk, topped with fruit and a handful of nuts.

Plant-Packed Plates: If you’re considering a vegetarian or plant-based diet in the new year, it’s important to pack the right nutrients into your meatless meals, particularly protein, calcium, vitamin D and vitamin B12. Make sure you’re getting enough by enjoying a variety of plant-based foods like beans, nuts, fruits and vegetables along with some other thoughtfully chosen options. Real dairy milk is a good choice in a vegetarian diet, providing as much as eight times more protein than many non-dairy milk alternatives. Each 8-ounce glass is also a source of vitamin D, and an excellent source of calcium and vitamin B12.

Focus On Fats: If you’re keeping closer tabs on your fat intake, it’s important to choose the right ones and know that a growing body of evidence suggests not all saturated fats are the same. For example, whole milk, which has more dairy fat than skim or low-fat varieties, may actually help raise “good” cholesterol and could be considered part of a diet that’s also good for your heart, according to research in the “European Journal of Clinical Nutrition.”

Calorie Conscious: Monitoring the calories you consume versus the calories you burn through exercise and everyday activity can help manage the fuel your body needs. When you consistently burn more calories than you eat, you are more likely to effectively lose weight. However, that doesn’t mean you have to forgo all your favorite foods. For example, when it comes to dairy, swapping full-fat options for skim or low-fat alternatives is one way to receive the same nutrient package with less fat and calories.

Make better nutritional balance a priority this new year and find more advice and recipes at MilkLife.com.

Photo courtesy of Getty Images

Eat Well On-the-Go

Perfectly portable watermelon dishes

(Family Features) A packed schedule often leads to less meals around the table. Between balancing family, friends, work and activities, it can be easy to reach for a pre-packaged snack on-the-go that lacks important vitamins and nutrients.

Instead, when looking for portable, grab-and- go foods, think about a multi-purpose treat like watermelon. Not only can watermelon be diced, sliced, balled or blended, it also provides numerous health benefits. Watermelon contains higher levels of lycopene than any other fresh fruit or vegetable and is a source of vitamins A and C, as well as vitamin B6 and potassium.

Thinking beyond traditional slices, chunks or balls, there are many ways to incorporate watermelon into some of your favorite to-go meals, whether as a side dish or a key ingredient in beverages, salads or wraps. For example, these recipes for Watermelon and Bulgur Wheat Salad and Watermelon Collagen Creamsicle from the National Watermelon Promotion Board can help satisfy your sweet tooth and provide necessary nutrients while tackling the next task on your to-do list.

Find more watermelon recipes perfect for an on-the-go lifestyle at watermelon.org.

Watermelon and Bulgur Wheat Salad

Servings: 4

• 4          cups seedless watermelon, cubed
• 2          cups cooked bulgur wheat
• 2          cups arugula
• 2          cups grape tomatoes, halved
• 1/4       cup chopped mint
• shaved pecorino romano cheese, to taste

Dressing:

• 1/2       cup olive oil
• 1/4       cup balsamic vinegar
• 1          garlic clove, crushed
• 1          tablespoon honey
• salt
• black pepper

1. In large serving bowl, combine watermelon, bulgur wheat, arugula, grape tomatoes and chopped mint.
2. To make dressing: In liquid measuring cup, whisk olive oil, vinegar, garlic, honey, salt and pepper until well combined.
3. Just before serving, pour dressing over salad and toss to combine. Top with shaved pecorino and season, to taste. Serve immediately.

Watermelon Collagen Creamsicle

Servings: 1

• 2          cups cubed watermelon
• 2          rounded tablespoons collagen
• 2          tablespoons heavy cream

1. In blender, combine watermelon, collagen and heavy cream; blend. Pour into glass to serve.

Wrap It Up

Wraps are a perfect on-the-go snack and are easily customizable. Get started with one of these varieties from the National Watermelon Promotion Board or create your own combination. Start with a spread to help the fillings stick together. Place toppings in the center of a tortilla and a watermelon spear on top. Roll the tortilla over the watermelon spear to tuck in all ingredients. Fasten with a toothpick, if needed.

Watermelon Sandwich Wraps

• 1          wheat, flour, corn, spinach or sun-dried tomato tortilla
• 2-4       teaspoons chive cream cheese, hummus, guacamole or Greek yogurt
• 5-8       slices turkey, ham, chicken breast, roast beef or pepperoni
• 1          watermelon spear, about 1/2-inch thick, 1-inch wide
• 2-4       teaspoons barbecue sauce, ranch, pesto, Thai peanut sauce, teriyaki, salsa or sweet chili and ginger
• 2-4       slices feta, pepper jack, swiss or mozzarella cheese

Toppings:

• watercress
• olives
• scallions
• cilantro
• romaine lettuce
• Bibb lettuce
• jalapenos
• fresh mint
• basil
• shredded carrots
• Brussels sprouts
• cucumber slices
• bacon
• pine nuts

English Tea Sandwich Wrap: Flour tortilla, chive cream cheese, ham, watermelon, watercress

Greek Wrap: Tortilla, plain Greek yogurt, feta cheese, watermelon, black olives

Latin Watermelon Wrap: Flour tortilla, guacamole, ham, watermelon, pepper jack cheese, cilantro, scallions, jalapenos

Southwest Chicken Wrap: Corn or flour tortilla, guacamole, chicken, watermelon, salsa, bacon ranch dressing, pepper jack cheese, romaine lettuce

Watermelon Caprese Wrap: Flour tortilla, pepperoni, watermelon, pesto, mozzarella cheese, basil

Thai Peanut Chicken Wrap: Corn tortilla, chicken, watermelon, Thai peanut sauce, Bibb lettuce, carrots, cilantro

Southwest Veggie Wrap: Spinach tortilla, guacamole, watermelon, barbecue ranch dressing, swiss cheese, cucumber, cilantro

Mid-Eastern Veggie Wrap: Corn tortilla, Hummus with pine nuts, watermelon, mint, cucumber slices

Ginger Chicken Wrap: Wheat wrap, chicken, watermelon, teriyaki ginger sauce, sweet chili and ginger sauce, Bibb lettuce, Brussels sprouts

Hawaiian Wrap: Spinach wrap, pineapple cream cheese, ham, watermelon, sweet chili and ginger sauce, cilantro

Simple Ways to Live Better

(Family Features) When it comes to creating a healthy lifestyle, some recommendations are fairly simple, such as exercising regularly and eating right. Many people, however, don’t know how much exercise they should get or which foods are the best choices. They also may not realize there are other ways to take care of their bodies and minds to promote better overall health.

Start on the path to healthier living with these tips from the wellness experts at Walgreens.

Exercise regularly.
The American Heart Association recommends at least 30 minutes of moderate-intensity activity at least five days a week, and that’s because an active lifestyle can help you achieve far more than muscle mass or weight loss. Regular exercise can also contribute to mental well-being, and even something as simple as a walking break or two at work can provide health benefits.

Eat well.
The keys to a healthy diet are eating the right amount of calories for your activity level and eating a wide range of foods to ensure that you’re receiving all the nutrients your body needs. By prioritizing great taste and ingredient guidelines, such as minimizing hydrogenated oils, trans fats and artificial ingredients, Walgreens Nice! products help take the guesswork out of making healthier choices. In an effort to simplify healthy living, the line’s packaging, products and ingredient standards were updated, and offerings now include organic and gluten-free options in addition to traditional baking goods and other general grocery items.

Get enough sleep.
Sleep plays a vital role in good health and well-being, and can help improve your mental health, physical health and quality of life. The National Sleep Foundation recommends 7-9 hours per night for adults and 9-11 hours for school-aged children. If you find sleep elusive, try implementing a bedtime routine to send signals to your body that it’s time to sleep, avoid screen time immediately before lights out and eliminate caffeine after lunch.

Manage stress.
Between juggling a career, family and other commitments, it’s easy to find things to stress over. Practices such as meditation and yoga can help better manage stress. Setting aside time for a favorite hobby can also help relieve stress and focus on an activity you enjoy. Aside from mental and emotional impacts, stress can also impact your physical health, so it’s important to identify coping mechanisms that reduce overall stress.

Be social.
Making time to socialize with friends and family is an important part of living a long and healthy life. Even if your schedule is packed, try to block out time at least once a week to spend with family and friends.

Break bad habits.
Whatever their nature, work to break bad habits by first acknowledging the problem then working to replace the negativity with alternatives that make a more positive impact on your life. Even a negative attitude can bring you down.

To discover more ways to make healthy lifestyle choices, visit walgreens.com/nice.

Make Better Food Choices

Maintaining a healthy diet can be easier than you think if you make your eating habits a priority and know how to make smart food choices. For the best results, choose foods from all five major food groups with help from these tips:

Fruits and vegetables
Fruits and vegetables are naturally low in fat and contain necessary fiber, vitamins and minerals. Rather than serving fruits with cream cheese or sugary sauces, opt for nut butters or Nice! organic honey, and toss raw, steamed, boiled or baked vegetables in olive oil, salt and pepper instead of buttery sauces.

Protein
Select low-fat, lean cuts of meat and season them with herbs, spices and low-sodium marinades. Baking, broiling, grilling and roasting are the healthiest preparation methods. Try swapping ground beef for a lean or extra-lean cut, or opt for ground chicken or turkey instead. Non-meat protein options such as dry beans, peas and lentils can even be swapped for meat in recipes such as lasagna or chili.

Dairy
Choose skim or non-dairy milk, like soy, rice or almond milk, and use low-fat or part-skim cheeses in recipes. Nonfat or Greek yogurt can replace sour cream in many recipes and options like sherbet and soft-serve frozen yogurt are lower in fat than ice cream.

Grains
Choose products that list whole grains as the first ingredient, as they are low in fat and high in fiber. Some easy swaps include whole-grain flour, pasta and rice, as well as bypassing doughnuts and pastries for English muffins or bagels and opting for unsalted pretzels instead of potato chips. Add some variety with tasty organic items such as Nice! flavored popcorns and tortilla chips.

Fats, oils and sweets
Too many high-fat foods can add excess calories to your diet, which can lead to weight gain and obesity, or increase your risk for certain health issues. However, a small amount of heart-healthy fat is actually good for you. When it comes to sweets, fig bars and gingersnaps make for healthy alternatives to cookies. Also beware of calorie-laden condiments and opt for nonfat and light mayonnaise and salad dressings instead.

Photos courtesy of Getty Images