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healthy family
men’s
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National Men’s Health Month is celebrated each year in June to encourage men and boys to adopt a healthy lifestyle. A man’s body requires unique support for the prostate and reproductive system, as well as overall support for cardiovascular health, energy, and cancer prevention. Nourishing nutrients
All men benefit from choosing a healthy diet, rich in plant foods and omega-3 fatty acids, and low in processed foods and added sugars.
Most Americans, including men, are deficient in vitamin D, vitamin E, and magnesium. The diets of nine out of 10 Americans also don’t provide enough of the recommended levels of potassium and calcium. Studies suggest that adequate levels of vitamin D, vitamin E, and lycopene are associated with a modest reduction in prostate cancer risk and biomarkers.
Though obtaining nutrients from your diet provides the best support, a daily men’s multivitamin/mineral may help to fill any gaps.
Supportive supplements
Lycopene is the pigment that gives fruits like guava, watermelon, and tomatoes their bright red color. It is associated with a reduced risk of lethal prostate cancer and reduced cancer growth. As with many prostatesupportive supplements, it seems to work well in combination formulas.
Eating pumpkin seeds (also called pepitas) offers the benefits of both the seed oil and their zinc content. Pumpkin seed oil supports prostate and bladder tone while zinc supports sperm production and overall prostate health. Consider eating a handful of raw pumpkin seeds daily, using pumpkin seed oil in dressings, or looking for it in men’s health supplement formulas.
Additional supportive supplements for men include pomegranate, turmeric, ginger, rosemary, and organically cultivated Asian ginseng. Keep in mind that certain herbs can interact with prescription medications, so be sure to consult with a healthcare professional before adding any new supplements to your regimen. ●
SELECTED SOURCES “Association between selenium and lycopene supplementation and incidence of prostate cancer . . .” by G. Morgia et al., Phytomedicine, 10/15/15 • “Dietary lycopene, angiogenesis, and prostate cancer . . .” by K. Zu et al., Journal of the National Cancer Institute, 2/14 • “Male menopause: Myth or reality?,” www.MayoClinic.org, 6/20/20
Regular exercise, in combination with a healthy diet, plays a vital role in keeping men healthy as they age. A 2022 study published in the Journal of Exercise Rehabilitation found that performing regular endurance exercises, such as cycling, for more than five years had a positive effect on middleaged men’s cardiovascular function.
Another study of male cyclists determined that staying active slowed many signs of aging. Participants in the study included those who rode a bike regularly and a second group who did not exercise regularly. The cyclists were found to maintain muscle mass and strength as they aged, and their testosterone levels stayed high. They also maintained robust immune systems.
SELECTED SOURCES “Effect of regular
endurance exercises on management of cardiovascular health in middle-aged men”
by B-A Lee and Y-J Kim, Journal of Exercise Rehabilitation, 2/24/22 • “A lifetime of regular
exercise slows down aging, study finds”
University of Birmingham, 3/8/18
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