CONTENT 9
5 Myths and Misconceptions about Prostate Health and Prostate Cancer
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Polycystic Ovarian Syndrome P.C.O.S
6 8 9 11 12 15 17
BE-ing Well at Digicel Happy. Feliz. Heureux
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Does Your Culture Impact Your Happiness?
Tweet, Snap, Like.
The Addictive Social Playground.
Hidden in Your Genes The Things You Never Want to Inherit from Mom and Dad
Rescuing Your Retirement By Ryan C. McMorris, M.B.A.
7 Muscle-Building Foods to Add to Your Diet Today
Our Friends
Cover Feature
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YOUR HEALTH
MYTHS AND MISCONCEPTIONS ABOUT
PROSTATE HEALTH & PROSTATE CANCER 1.
I don’t have any symptoms, so I don’t have prostate cancer - Wrong. Prostate cancer frequently develops with no noticeable signs, and some symptoms such as frequent urination, difficulty urinating, or pain while urinating, can easily be attributed to other conditions. Other signs include frequent pain and stiffness in the lower back, hips or upper thighs. If you experience any of these symptoms, be sure to tell your doctor.
2. Prostate cancer only affects old men - It’s true that most cases (four out of five) are found in men 65 and older, and less than one per cent of men under 50 are diagnosed with the disease. But that’s no cause for nonchalance amongst younger men, especially those in high-risk groups - black; high-fat diet; sedentary; work history in welding, battery manufacturing, rubber works; family history of the disease.
3.
No one in my family has had it, so I won’t - Regardless of family history, the fact is that one in six men will be diagnosed with prostate cancer in his lifetime. If a man’s father or brother has had prostate cancer, his risk of having the disease doubles, and it’s even higher if he was diagnosed at a younger age (less than 55), or if it affected three or more family members.
4. Treatment for prostate cancer causes impotence - There
Let’s be honest: the prostate gland is something the average Jamaican man doesn’t think about very often, and when it comes to the dreaded digital rectal exam commonly used to check for abnormalities, he would rather not think about it at all. However, it is vital that men take this part of their bodies seriously; according to research by noted local scientist. Dr. Henry Lowe, Jamaica has a high incidence of prostate cancer – 304 per 100,000, and men of African descent - the majority of Jamaican men - have the highest prostate-cancer incidence and mortality rates in the world. In addition to ignoring prostate health or having a nonchalant attitude toward it, there are also a number of myths and misconceptions that impact how men view the disease. Here are a few of them: 4
are several treatment options to consider if the disease is caught in the early stages, including surgery, radiation, and hormone therapy, which is usually reserved for older men too debilitated for active treatment or those in the advanced stages of the disease. It is a fact that side effects of surgery and radiation can include erectile dysfunction and urinary incontinence, but these complications don’t occur in all cases. They also tend to be dependent on the patient’s age and/or physical condition.
5.
Prostate cancer is an automatic death sentence - Only 1 in 35 men actually die from prostate cancer. Early detection could make a 10 to 15-year life or death difference.
The first line of defense is information, so read as much as you can about prostate health, and be sure to see your doctor. Additionally, pay attention to your overall health as regular exercise and a proper diet has been shown to reduce the risk of getting prostate cancer and improve the chances of surviving the disease.
YOUR HEALTH
Prostate Cancer only affects older men.
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YOUR HEALTH
POLYCYSTIC OVARIAN SYNDROME
P. C . O . S What is PCOS? PCOS stands for polycystic ovarian syndrome. It is a common condition affecting 5-10% of women. It is a syndrome, which means it is a constellation of various clinical signs and symptoms. The most common of which is irregular menses. This can be frustrating and may prove difficult to manage. Other features of PCOS include acne, hirsuitism (increased body hair), thinning of scalp hair and difficulty getting pregnant. PCOS can also have long-term consequences such as increased risk of diabetes, heart disease and womb cancer. How is it diagnosed? PCOS is diagnosed using a combination of physical exam and history, ultrasound (sonogram), and blood tests. To be diagnosed with PCOS, a woman must have 2 of 3 possible issues: chronic lack of ovulation (anovulation), chronic high testosterone (male hormone) levels (hyperandrogenism), and ovaries that have multiple small cysts containing eggs (polycystic). How is it treated? It is as easy as P...C…O…S!
PRACTICE A HEALTHY LIFESTYLE Diet and exercise for weight reduction as the first step for overweight and obese women with PCOS. Lifestyle interventions (diet, exercise, and behavioral interventions) reduce the insulin resistance seen in PCOS and it reduces the male hormone levels. Weight loss in women with PCOS corrects the hormonal imbalance, regulates the menstrual cycle, induces ovulation, and improves the likelihood of a healthy pregnancy in most cases. A diet rich in fat-fighting foods coupled with regular exercise is recommended. Foods such as lettuce, cinnamon, fish, nuts, berries, green tea and yogurt to name a few, are not only nutritious, but also aid in weight loss. Regular physical activity such as walking, running, swimming at least three times weekly is important. For persons who may be 6
strapped for time, a jump rope is a useful piece of equipment to have. It is lightweight and compact so you can take it almost anywhere and burn calories on the go.
COSMESIS, CONCEPTION, CONTRACEPTION The treatment of PCOS depends primarily on your fertility desires. Treatment also seeks to address the cosmetic issues associated with PCOS such as acne and hirsuitism, in addition to reducing the risk of long-term complications from the condition. What risks do women have with PCOS? Some of the risks are related to a woman not ovulating regularly. When ovulation doesn’t happen, it interrupts the usual hormone cycle and causes high levels of estrogen making the lining of the uterus thick and causing abnormal bleeding. Over time, it can lead to pre-cancerous changes or uterine cancer. This lack of regular ovulation can also make it difficult to get pregnant. Metabolic syndrome is common in women with PCOS. Symptoms include extra weight around the middle, high cholesterol, high blood pressure, and insulin resistance/diabetes. Each of these symptoms raises the risk of heart disease. Obesity is common in women with PCOS. How is PCOS treated in women not trying to get pregnant? If fertility is not the goal, taking hormone medication usually helps to correct PCOS symptoms. Oral contraceptive pills are often taken to reduce extra hair growth and acne. It can also make menstrual periods more regular and prevent pregnancy and some types of cancer. Metformin can help lower the risk of developing diabetes or metabolic syndrome. Excess hair and acne can be treated with medicines that lower male hormones. Excess hair can also be removed using electrolysis and laser treatment. Losing weight lowers the risk of diabetes and androgen levels in many women with PCOS. Treatment should be tailored to each woman’s needs, symptoms, and particular situation and may change over time. Talk with your health-care provider to determine the best approach for you.
YOUR HEALTH
O
OVULATION INDUCTION
How is infertility in women with PCOS treated? One way to treat infertility is to use medications to cause the ovaries to produce an egg each month. These medications are called ovulation induction drugs. Clomiphene citrate is one such treatment taken by mouth for five days each month. It is usually given for six months. Letrozole is another oral medicine that can be used and can be particularly helpful in patients with PCOS. If this is unsuccessful, injected fertility medicines called gonadotropins may be given to stimulate the growth of an egg. Women with PCOS must be watched very carefully when these medicines are used to make sure that they are not responding too much to the medication as they may require additional treatment if this occurs. Treatment with clomiphene induces ovulation in 70%–85% of patients and about 40%–50% get pregnant. The total pregnancy rate is 67% over 6 months with multiple pregnancy rate of 11%, If a woman is overweight, losing weight can help improve ovulation patterns and fertility. Insulin-sensitizing medicines such as metformin can help the body use insulin more effectively to improve ovulation in some patients with PCOS. This may also lower the risk of developing diabetes or metabolic syndrome. In vitro fertilization (IVF) may help women with PCOS get pregnant if other treatments do not work.
S
SURGERY
Ovarian drilling has been introduced as an alternative treatment for patients with clomiphene citrate-resistant PCOS. At surgery, up to ten punctures are made in the ovary. This is usually performed laparoscopically (keyhole surgery) as this method significantly reduces adhesion formation and is more cosmetically appealing. Previously a wedge resection was performed, in which a portion of the ovary was removed. It is uncertain exactly how ovarian drilling works. It seems that the minimal damage to unresponsive ovary either restores ovulatory cycles or increases the sensitivity of the ovary to the medical induction of ovulation. Dr. Natalie Medley (MBBS, DM (OBGYN), FACOG) Consultant Obstetrician and Gynaecologist/ Associate lecturer University Hospital of the West Indies / UWI
For more information on this and other reproductive health topics, visit www.ReproductiveFacts.org
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OUR FRIENDS
BE-ing Well at
Digicel
Digicel’s BE-ing Well Wellness Programme was conceptualized in 2013, based on the company’s mandate to provide staff with a holistic approach to their well-being and personal development. With this in mind, BE-ing Well was launched as a programme aimed at providing staff members with interactive, engaging and healthy options that will lead to good health. The Digicel team believes that healthy employees are happy employees, and health is important to any form of functionality in society. BE-ing Well targets all 1,600 Digicel staff members, regardless of age and gender. Partaking simply involves them indicating interest in the various activities. Information is disseminated readily to staff via different mediums and is always available for their perusal. Everyone receives guidance from the company on how to improve all aspects of their wellness. This includes, but is not limited to, their physical, mental, emotional and psychological well-being. The main benefit of engaging in the initiative is that persons lead healthier lifestyles, which not only aids in increased productivity at work, but also results in less illnesses, more energy and overall longer lifespans.
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The BE-ing Well Programme currently encompasses a wide variety of initiatives and activities geared towards holistic wellness. Employees have access to a 24-hour gym that is currently located on site at Digicel’s Downtown Kingston headquarters. To further aid staff members, a portion of the gym fees is subsidized by the company, thus offering an affordable, convenient gym experience. Additionally, there are weekly wellness classes which aim to improve physical and mental health. The programme currently offers a yoga, dance and zumba class each week. These classes are at no cost to employees; they simply visit the class of their choice on designated days and get involved. Digicel also supports various national causes and its corporate partners by signing up staff teams in several 5K runs and walks annually. This is in addition to its own Digicel Imagine 5K Run/ Walk for Special Needs. These activities are not only geared at improving fitness, but also building staff morale. From an information standpoint, the company issues weekly wellness tips, hosts monthly Wellness Lunch & Learn sessions, where experts speak to staff on a myriad of health issues, and stages other events such as annual wellness fairs.
LIFESTYLE TIPS
HAPPY. FELIZ. HEUREUX.
DOES YOUR CULTURE IMPACT YOUR HAPPINESS? Every year since 2012, the World Happiness Report surveys the state of global happiness, ranking countries based on income (GDP) per capita, social support, healthy life expectancy, freedom to make life choices, generosity, perceptions of corruption and dystopia. Scoring well where these indicators are concerned is certainly important in helping to create societies where every member has the opportunity to have a good life, but even in the poorest countries or those that don’t rank too highly in this annual report, there are many norms and cultural practices that help citizens have a sense of happiness. Here are a few snapshots from around the world:
La siesta - Spain The siesta is a time-honored cultural tradition in Spain, a threehour period dedicated to taking your foot off the gas pedal and having a nap. The tradition started centuries ago when farmers would break for lunch and a snooze during the hottest hours of the day, so they could work longer into the evening. Midday breaks are also common in several Latin American Countries, The Philippines and Italy, where it is called riposo. Napping (a practice we fall out of doing regularly as we age out of basic school) has been shown to increase mental alertness and productivity levels.
Meditation - India and other Asian countries The practise of meditation is central to a number of religions in this part of the world, including Hinduism and Buddhism, and has been recorded since ancient times (1500 BC). As the practice has become a part of popular culture here in the Western world, we have been learning more about the benefits, which include greater inner-calm throughout the day; reduced levels of cortisol, the “stress hormone”; normalized blood pressure and reduced anxiety and depression.
One good thing about music: when it hits, you feel no pain. Bob Marley
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LIFESTYLE TIPS Good food - Italy There’s a reason Elizabeth Gilbert chose Italy for the ‘eat’ portion of her Eat, Pray, Love journey. If you’ve read that book, or anything else about the importance of food in Italian culture, you will realise that it goes hand in hand with family and community. Sunday lunch is one example of this, where families gather and spend several hours enjoying a variety of courses as well as each other’s company. Each region is known for different dishes, and, of course, there are the wines!
Music and dance - Jamaica Bob Marley said it best - “one good thing about music: when it hits, you feel no pain.” Jamaica’s ranking in the aforementioned World Happiness Report has plummeted from a high of 40 in 2012 to 73 in 2016, but, despite the challenges we face in the various categories measured, we tend to maintain a generally ‘irie’ outlook, and this is often reflected in our music and dance. Our singers and DJs churn out tunes encouraging us through the struggles and celebrating the “good” in everyday life, as well as marking important national achievements - the Reggae Boyz’s’ historic World Cup appearance in 1998, our sprinters’ exploits at the Olympics, etc. There are countless dance crews dreaming up new moves to debut at various parties and events. No gathering - family, church, school or otherwise - is complete without music and dancing, and we wouldn’t have it any other way.
No gathering - family, church, school or otherwise - is complete without music and dancing, and we wouldn’t have it any other way. 10
TWEET, SNAP, LIKE.
LIFESTYLE TIPS
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7
THE ADDICTIVE SOCIAL PLAYGROUND
Can you relate to any of these scenarios? You take up your smartphone to check your social media profiles, and before you know it, a whole hour has passed with you scrolling through photos on Instagram or Facebook. Other times, you find yourself checking your screen every few minutes to see if a new notification has come in; or you grab for the phone each time the ringtone indicates that you have a new notification. Sometimes, it’s hard for you to get work done because you are always nipping over to Twitter to see what’s going on. If one or more of these describes your daily life, chances are you have a social media addiction.
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While researchers debate whether social media addiction is a genuine disorder, it cannot be denied that usage of these platforms is decidedly habit-forming - which is a characteristic of addiction. The constant urge to keep up with the Joneses online is linked to FOMO (fear of missing out), according to a December 2015 article on computerworld.com. You don’t want to be the one out of the loop while everyone you know is posting stuff online. Additionally, the article points out that the sites are actually designed to keep you coming back, with algorithms that filter content based on the people you follow and even your browsing history.
4.
It is important to strive to achieve balance in all aspects of your life, so if you have found yourself falling down the social media rabbit hole a few times too many and would like to break the habit, here are tips to help you disconnect from the electronic world and reconnect with real life:
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Use an alarm clock instead of setting your wakeup time on the phone. This way, you won’t be tempted to have your face in the screen before you even wake up properly. Practise disconnecting for small periods of time. Sign out of your social media accounts for a day, or a week, if you can. If signing out of all your accounts is too much, try going without one of them for the time period. De-app-tivate your phone. Remove the social media apps from your mobile device. This way, you won’t be tempted to keep reaching for your phone or tablet every few minutes to check notifications or see what everyone is up to. Turn off notifications. If the phone isn’t pinging or vibrating every two seconds, the temptation is significantly reduced. Cut and clear. Do you absolutely have to be on every single social network? Unless it’s a necessity for work, for instance, it might behove you to delete some of those accounts, even temporarily. If you don’t miss it after a few weeks, consider leaving it permanently in the past. Lay some ground rules. These may include: no devices in your hand or on the table during meals; no checking the phone while driving; no devices in the bed or bathroom; no social media after 9PM. Mind your motivation. Think about why you post before you post. Are you trying to convince everyone who follows you that your life is awesome? Are you seeking approval or agreement each time you vent? If serious soul searching reveals that the answer is ‘yes,’ try journaling about your feelings instead, and make an effort to really enjoy your surroundings or activities without whipping out the phone to capture it for the ‘Gram. 11
YOUR HEALTH
HIDDEN IN YOUR GENES The Things You Never
Want to Inherit from Mom and Dad
When you think of the traits you inherit from your parents, you usually focus on the good things, like having the same big smile as your father, or your mother’s bright eyes, or even the fact that a grandmother’s hair colour skipped a generation to be bestowed on you. Unfortunately, there are also a number of not-so-nice things that can be passed from generation to generation - hereditary diseases, also called genetic diseases or genetic disorders. These disorders are the results of changes or mutations in an individual’s DNA. According to the UK-based National Health Service (NHS), mutations usually occur when DNA fails to be copied accurately when a cell divides, or they can be caused by exposure to specific chemicals or radiation. Mutations may be neutral and have no effect, improve a protein and be beneficial to the body, or result in a protein that does not work, which may cause a disease. Genetic disorders are usually passed on in one of three main ways, and each way has a number of conditions associated with it.
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YOUR HEALTH
Autosomal dominant inheritance - conditions for which only one parent needs to carry the mutation. If one parent has the mutation, there is a 50 per cent chance it will be passed on to each child the couple has. Examples include: • Type 1 neurofibromatosis – tumours grow along the nerves • Tuberous Sclerosis – mainly benign (noncancerous) tumours to develop in different parts of the body • Huntington’s disease – certain brain cells become increasingly damaged over time • Marfan Syndrome - faulty connective tissue, usually affecting the eye, skeletal and cardiovascular systems Autosomal recessive inheritance - conditions for which both parents are carriers of the faulty gene. If the child only inherits one copy of the gene, he or she will be a carrier of the condition but will not have the condition themselves. Examples include: • Cystic Fibrosis – the lungs and digestive system become clogged with thick sticky mucus • Sickle Cell Anaemia – red blood cells, which carry oxygen around the body, develop abnormally • Thalassaemia – a group of conditions that cause haemoglobin to be abnormal, which means affected red blood cells are unable to function normally • Tay-Sachs Disease – progressive damage to the nervous system
X-linked inheritance - conditions caused by a mutation on the X chromosome (one of the sex chromosomes). These are usually recessive, but in a slightly different way from the autosomal recessive pattern described above. Examples include: • Cri du chat - causes mental retardation, delayed development, microcephaly, low birth weight and weak muscle tone. Children have a high-pitched cat-like cry, from which the name, meaning cry of the cat, is derived. • Duchenne Muscular Dystrophy – the muscles to gradually weaken, resulting in an increasing level of disability • Haemophilia – affects the blood’s ability to clot • Fragile X Syndrome – causes certain facial and bodily characteristics, such as a long face, large ears and flexible joints
Currently, more than 60 of these conditions have been diagnosed and are being researched. However, there are still many more that have yet to be diagnosed and named. To find out more about these diseases, visit genome.gov.
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FINANCIAL FITNESS
RESCUING YOUR RETIREMENT By Ryan C. McMorris, M.B.A.
It is no secret that the rate at which we save is grossly insufficient. The new norm for employees is to transition from job to job, not staying long enough to be vested for pension benefits. As such, they can no longer rely on a single employer to help finance their retirement. Also, If you have been employed at three different jobs over a 10-year period, the probability of attaining a pension plan from either of those employers is minimal. This presents a very serious problem for our aging workforce. There are very few employers that offer a properly structured retirement program and, moreover, a matching 5% or 10% contribution (or NIS) does not constitute such a program. This results in more employees making the scary discovery that they have not saved enough to retire. Think about being fifty or even sixty years old and then realising your retirement will be characterized by scrambling to pay bills. Imagine an even more dire scenario - actually being retired and having to go back to work just to survive. This is clearly no way to spend the latter years.
As such, there are a number of questions you need to start with - operative word there being “start�! What is the right age for retirement? How much income will you need? How far are you from your retirement goals? Have you even written down a retirement goal? What can you do to lessen the gap between where you are and where you need to be?
There are several factors that significantly impact retirement.
There are several factors that significantly impact retirement. They include (but are not restricted to): projected inflation rates, market conditions, expected rates of return, length of life post-retirement and, the trickiest of them all, our health. No longer can there be an elementary approach to planning for those latter years. Our circles are littered with people who we can talk to about the importance of incisive planning - our parents, grandparents, aunts, uncles and neighbors. The illustration below shows how important (& beneficial) it is to 15
FINANCIAL FITNESS start planning as early as possible. In this regard, time can be your greatest ally or your worst enemy. We need a generational shift in the way we plan for retirement. Young professionals need to stop looking at the cup as being half empty by echoing the sentiment that they have no money to invest; and start looking at it as being
half full because they have so much more time to invest. In the illustration below, we see that it is easier to reach the desired goal of $20MN, when there is a longer time horizon, for any given rate of expected return. Conversely, we see the difficulty, when time is limited.
Monthly Investment Amount Needed To Get $20,000,000.00 At Retirement YEARS TO RETIREMENT Rate
5
10
15
20
25
30
35
40
6%
$286,656.03
$122,041.00
$68,771.37
$43,286.21
$28,860.28
$19,910.11
$14,037.94
$10,042.73
7%
279,357.30
115,550.29
63,098.99
38,393.12
24,689.17
16,393.83
11,104.61
7,619.59
8%
272,194.55
109,321.86
57,797.08
33,954.68
21,029.91
13,419.58
8,718.84
5,729.01
9%
265,167.11
103,351.55
52,853.32
29,945.19
17,839.27
10,924.52
6,798.60
4,272.30
10%
258,274.23
97,634.81
48,254.36
26,337.66
15,073.48
8,847.65
5,267.82
3,162.52
11%
251,515.13
92,166.69
43,986.05
23,104.35
12,689.28
7,131.35
4,058.20
2,325.55
12%
244,888.95
86,941.90
40,033.61
20,217.23
10,644.83
5,722.52
3,109.96
1,700.00
Let us look at what can be done in an effort to help correct the shortfall of how ready you may be for retirement. A quick and easy way to track your progress in planning for retirement is to calculate what is often referred to as a retirement readiness score; a credible advisor can sit with you to calculate this. This is essentially the ratio of your sustainable income to your target income (having already established what that target is, of course). So, a ratio of 100% indicates that you are fully on track relative to what you foresee as your retirement income needs. If you are at 50%, you may need to consider working beyond your anticipated retirement age, or increase the monthly contributions in your plan. Bear in mind also, it is strongly advised to have contingency plans in place to protect against the ugly head of the unforeseen. None of us can predict the future. We have no clue what will happen tomorrow, let alone 10, 20, or 30 years from now. Where health is concerned, we are literally rolling the dice. One bout of serious illness can obliterate any nest egg. Protecting yourself via critical illness coverage may seem rudimentary to some, yet it is ignored by most - another mindset that needs shifting. In summary, retirement planning has to be treated with the seriousness warranted, as though our lives depend on it (because they literally do). There is no room for error or recovery in the latter years. While keen attention has to be paid to preserving our investments and savings, we have to also ensure that we do not outlive them. Please speak to a trusted advisor about starting (or reviewing) your retirement plan as soon as possible. There simply isn’t enough room in an article to delve into all the issues 16
A ratio of 100% indicates that you are fully on track relative to what you foresee as your retirement income needs. necessary for structuring a thorough plan. And remember - what benefits an individual, benefits a household and subsequently benefits our economy. Happy planning! Ryan C. McMorris, M.B.A. Financial Advisor Sagicor Life Jamaica Ltd., Holborn Branch Email: ryan_mcmorris@sagicor.com Tel: 1-876-999-6748
FEEL GOOD FOOD
Move over plain chicken breasts and brown rice! You don’t need to stick to a bland diet in order to lose weight and build lean muscle if you’re working on developing a tip-top physique. You need foods high in protein, whole-grain carbohydrates and healthy fats, and some of the sources of these nutrients may just surprise you. Take a look:
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FEEL GOOD FOOD
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Eggs Eggs are considered the perfect protein for their ability to boost lean muscle and strength gains. In addition to the protein, eggs are also chock full of omega-3 fatty acids, vitamins and minerals. The yolk has often been villified for its cholesterol content. However, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with clogged arteries. Lentils There are three main varieties - brown, green, and red. All are packed with fibre, protein, and low-impact, slow-digesting carbohydrates. They are easy to prepare, versatile, relatively inexpensive and have a long shelf life. Salmon This fish is considered one of the best all-around muscle-building foods as it is loaded with protein and omega-3 fatty acids, two key nutrients that build and repair muscle tissue and pump the brakes on hunger. Salmon also contains selenium, vitamins B3, B12 and D, as well as polyunsaturated and monounsaturated fats - good fats. Other health benefits associated with salmon include reducing cholesterol and improving memory. Other fish that offer similar benefits are tuna, mackerel and sardines. If you are not into fish, you can try lean, grass-fed beef.
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Beets Most Jamaicans are familiar with ‘beetroot,’ which is an excellent source of betaine, also called trimethylglycine, which has been shown in clinical studies to increase muscle strength and power. It also enhances liver and joint repair. Beets also provide a nitric oxide boost to help energise you through your workout and aid recovery after.
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Chocolate milk Yes, you read that correctly. Milk naturally contains a blend of both fast(whey) and slow-digesting (casein) proteins that are good for your muscles. The antioxidants in cocoa can help reduce the stress-induced muscle damage associated with intense, repetitive training, and the added sugars in the chocolate help to give you more muscle-building calories and recovery-boosting carbs.
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Sweet potatoes Sweet potatoes are complex carbohydrates, packed with vitamins A and B as well as fibre, and help you refuel after a workout. They are also good preworkout, and can be used for any other meal. Almonds Almonds are among the most nutrient-dense nuts and are perfect for your muscles. They are full of protein and fibre, which help you feel full longer while repairing worn muscles. They also contain healthy fats that satisfy hunger, relieve joint pain, boost cognition and provide an energy boost.