New Hampshire Women Magazine

St.

Men’s Health: Top Preventative Health Screenings

The Cleveland Clinic recently reported that men see doctors less than women (Cleveland Clinic, 2022, May 5) and 65 percent avoid going to the doctor for as long as possible. This is why it’s critical to know the top preven tative health conditions and screenings for men and how they change throughout the years.

New Hampshire Wom en Magazine asked top health specialists, Kevin Pho, MD from St. Joseph Hospital Primary & Specialty Care Ser

doctors weigh in on the top preventable health concerns for men by age demographic.

vices and Umer Syed, MD from St. Joseph Hospital Gastroenterology what they consider to be the top preventative diseas es for men based on age demographic.

If You’re 45 Years or Older

According to Dr. Syed, there are several health disorders that occur later in life because of detri mental habits from earlier years:

• High blood pressure

• Type 2 diabetes

• Coronary artery dis ease

• Colon cancer

“High blood pressure, type 2 diabetes, and coro nary heart disease are rising with the obesity epidemic and sedentary lifestyles. However, these risk factors are largely preventable,” Dr. Syed said. “Sometimes patients do not have symptoms,

however they may experi ence headaches, shortness of breath, or anxiety with elevated blood pressures. Diabetics may experience increased thirst, blurred vision, increased urination, and numbness in hands or feet. Coronary heart disease can manifest as chest pain, shortness of breath, weakness, or pain [or] discomfort in arms or shoulders.

Did you know the Amer ican Cancer Society low ered its recommended colon cancer screening age from 50 years old to 45 years old in 2018? “Colorectal cancer can manifest as rectal bleeding, weight loss, anemia,” Dr. Syed explained. “[It’s] very important to start colorec tal cancer screening with a colonoscopy at age 45 years for the average risk person or earlier if you have a family history of colon cancer. Do not wait until 45 if [you] have rectal

bleeding or weight loss.”

“Prevention is important because many of the risk factors that lead to these disease states are modifi able and preventable,” Dr. Syed said.

If

You’re 45 Years Old or Younger

Dr. Kevin Pho lists these four conditions as the top preventative health disor ders for men who are 45 years old or younger:

• Cardiovascular disease

• Cancer prevention

• Sexually transmitted diseases

• Psychological condi tions

When it comes to screen ing for cardiovascular dis ease, Dr. Pho recommends doctors screen patients for hypertension, assess their weight, ask about diet, and smoking status. “I also do blood tests to check cholesterol and screen for diabetes,” he said. For

Joseph Hospital’s

Dr. Umer Syed

Happier Holidays?

Benefits of a Device-Free Dinner Celebration

Written for New Hampshire Women Magazine

This holiday season may look a lot different than it did last year. With safety measures, vaccines, and advancements in treatments many families will be gathering (in person!) at the dinner table to cele brate the holiday season.

Nearly two years have gone by where seeing our loved ones through the screens of tablets, phones, and com puters has become a way of life - and a necessary one to keep safely connected. But, has the increase in the use of technology created a feel ing of being lost without it?

According to a statistic from TechRepublic, Americans open their phones an average of once every nine minutes (TechRepublic, 2020). While another statistic says 86 percent of users check their phones even when they are talking to family or friends (BankMyCell 2021).

Granted, with the ability to hold a smartphone in our hand and use it as a mini-computer to work, as well as play, life has gotten more convenient in a lot of ways. But, just what are the benefits of putting down our smart devices to celebrate with only good old fashioned face-to-face conversation and no devices in sight?

Did You Know?

1. A device-free holi day dinner can help

you feel more connected: According to Commonsense. org, over 58 percent of us are concerned that devices are hurting our conversations. Think about all the verbal and non-verbal communi cation that is missed when someone’s head is buried in their phone. Putting our devices down during this special time of year builds that in-person connection we are all looking for.

2. Going phone-free during dinner makes you happier: A study by Journal of Exper imental Social Psychology shows people who bring their phones to the dinner table felt more distracted and this reduced their ability to enjoy their time with family and friends. While others who did not have their phones with them at the table felt they did enjoy their time with family and friends. (Dwyer, Kuslev, Dunn, 2018).

3. Being device-free around food helps keep the germs away: According to the U.S. Food and Drug Administra tion devices can harbor so many germs that they can become an actual health hazard when using them around and preparing food. And, a study by scientists at the University of Arizona found that cell phones carry ten times more bacteria than most toilet seats.

Tips to Ditch the Devices at Dinner:

So, how can we get our gather ers to ditch their devices at the dinner table this holiday season? We say make it memorable and meaningful.

1. Be the leader: Clink that champagne or sparkling cider flute and make a toast to being together in person again. Be the first one to intentionally put down your device and cheers to a night of face-to-face conversation.

2. Create personalized phone boxes for guests: Think cute vintage boxes or old cigar boxes from eBay or your local antique shop that encourage guests to leave their phones inside during dinner.

3. Decorate a large festive box and leave it at your front door: Post a whimsi cal sign on it encouraging guests to leave the outside world at the door.

4. Let the kiddos make some DIY phone holders before the event: Got some old shoe boxes lying around? Cut a rectangle hole verti cally into the lid of the shoe box. Wrap both pieces of the shoe box with holiday wrap

ping paper and colorful sprinkles and sparkles. Have the kids make paper signs that tell guests why a device-free dinner is important to them.

5. Create a time to ex press gratitude at the table: Select a mean ingful object (maybe a beautiful ornament) and start with the person at the head of the table. Ask them to say a few words about what being togeth er for the holidays means to them. This is a great way to have participation from most table members young and old.

It’s important to remember that according to a study from Verywell.com, 21 per cent of people feel loneliness during the holiday season (Morin, Ingalls, 2021). Coming together for a special holiday meal and expressing grati tude for being together can warm the hearts of those who are struggling. Whatever your holiday traditions are, we’re certain they are filled with love and laughter. From our family to yours, we wish you a very happy holiday season and a healthy and prosperous New Year.

cancer prevention, Pho screens for tobacco use, family history of cancer, making sure patients are maintaining a healthy weight, and limiting excess sun exposure and alcohol consumption. “[These] all play a role in increasing cancer [rates],” Pho said. “For those at elevated risk for colon cancer, such as a positive family history, I would recom mend a colonos

copy at age 40.”

According to the World Health Organization, every day one million new sexually transmited indections are acquired every day and many are asymptomatic. Dr. Pho recommends a one-time screening for all adults for hep atitis C, and targeted screenings for those at high risk for gonor rhea, chlamydia, hepatitis B, HIV, and syphilis.

The BBC reports that men are several times more likely to die by suicide than women– even though women are more of ten diagnosed with depression than men. WIth depression and anxiety on the rise worldwide, Dr. Pho encourages doctors to screen for depression, anxiety,

and substance abuse.

Is it time for the men in your life to see a medical profession al?

Research internal medicine offices in your area and call to make an appointment today. You can also search the St. Joseph Find a Pro vider web page at stjosephhospi tal.com/find-a-provider/.

Dr. Kevin Pho

Marissa

McLaughlin

Retinoids and Skin Health

It’s fairly impossible to pass a cosmetics counter without being bombarded by the word ‘retinol’, and yet the retinoid class of skin care ingredients can tend to confuse even the seasoned cosmetologist. This remarkable ingredi ent has been proven time and time again in clinical studies to have numerous beneficial effects on the skin including;

• Faster cell turnover –skin behaves ‘younger’

• Increase collagen and elastin in the skin

• Reduced acne break outs

• Improvement in or prevention of fine lines/wrinkles

HOW DO THEY WORK?

All retinoids are deriva tives of vitamin A and are considered antioxidants. After sunscreen, they are the next best preventa tive anti-aging ingredient available. They function as a “cell communicating” ingredient- they “talk” to skin cells via their inter

action with cell receptors, telling the cells to behave like healthy younger cells.

HOW DO THEY DIF FER?

Your skin can only use the biologically active form, which is Retinoic Acid. Any other retinoid applied to the skin must first be converted on the skin surface into Retinoic Acid in order to deliver results. The Retinoic Acid will then bind to receptors within the cell nucleus where it exerts its effects, ultimately leading to improved skin cell health and collagen production.

Retinol (OTC)

• Needs 2 steps to be converted in the skin into retinoic acid. Ap preciation of results takes more time (6 months of regular use) than with Rx Retinoic Acid

• Comes in varying strengths- most com monly 0.25, 0.3, 0.5 and 1.0%

• Formulation counts! Newer technologies

such as micronization and encasement in lipo somes help the retinol enter the skin in a way that maximizes results and reduces side effects Retinyl Esters (OTC)

Ex: Retinyl palmitate, Retinyl acetate, Retinyl linoleate

• Least potent in the reti noid family- it takes them 3 steps on the skin cell surface in order to con vert into the active form of Retinoic Acid. Thus, they tend to be labelled “gentler” formulations.

Retinoid Ester

Ex: Ethyl lactyl retinoate

• See AlphaRet Overnight discussion

Adapalene

Ex: Differin gel (0.1% OTC and 0.3% RX)

• A synthetic retinoid that does not need to be con verted to retinoic acid before it becomes active.

• Primarily used in the treatment of acne. It slows a process called hyperkeratinization- ex cessive growth of the lining of pores. It also

reduces skin inflamma tion.

• Apply once daily. Best results may take 12 weeks. Temporary worsening is possi ble until some of the trapped sebum has been purged.

Trifarotene

Ex: Aklief

• Removes dead skin cells, unclogs pores, helps prevent acne breakouts. It is stron ger than Adapalene but not as potent as Reti noic Acid.

Retinoic Acid (RX)

Ex: Retin-A, Refissa, Tretinoin

• Works faster than reti nol (no skin conversion is required in order for it to have its beneficial effects).

• Usual strengths: 0.025, 0.05 and 1.0%

• Needs to be intro duced gradually in most cases for skin to build up tolerance to the side effects of red ness and flaking. It can

Dr. Lisa Vuich is a graduate of Tufts University (1988) and Tufts University School of Medicine (1992). She opened Renew MediSpa in 2006 and has worked steadily since then to ensure that Renew MediSpa remains at the cutting edge of the latest advancements in nonsurgical aesthetics. She is a nationally recognized injector, a member of numerous aesthetic organizations, a Key Opinion Leader for several aesthetic companies, and a Master Clinical instructor for Specialty Med Training. She is board certified by the American Academy of Aesthetic Medicine and regularly instructs physicians and other providers on injection technique, platelet-rich plasma therapies and other aesthetic procedures through the Renew MediSpa Training Institute.

take up to 3 months for full effects to be appre ciated.

WHEN DO I START?

Any young adult can begin using retinol products to improve skin health and delay the aging process. Starting earlier also takes advantage of the preventa tive strategy- so that you will form fewer fine lines and wrinkles over time.

WHAT ARE THE MOST COMMON SIDE EF FECTS?

Typical side effects include dryness, redness, skin flak iness or peeling, and skin tightness (due to dryness). Itching, burning and sting ing are also possible. These side effects usually subside over time (4 to 6 weeks) as the skin becomes accus tomed to the effects of the medication and as the cells begin to behave in a health ier fashion. If you are using a retinoid and are experiencing excessive redness, dryness or other side effect, consider using less, using it less often, or switching to a more hydrating/less irritating formulation. Also be sure you are not using more than the recommend ed amount per application.

HOW MUCH DO I USE? WHEN DO I APPLY RETINOIDS?

A pea sized amount is gen erally enough for the facespread out as a thin film.

Using more than this will likely increase side effects without any increase in benefit. It is most often recommended to be used at night, as retinoids tend to break down quickly when exposed to sunlight.

It may be necessary to start with 2 to 3 nights per week (Ex: Mon + Thurs, or Mon + Wed + Fri) , then gradually in crease over time to as often as every night according to skin tolerance.

WILL THEY CAUSE ME TO GET A SUNBURN?

Retinoids have been studied extensively and it has been shown that they do not in crease your risk of getting a sunburn. Nevertheless, proper use of sunscreen is essential for any skin safety and an ti-aging regimen.

WHAT’S YOUR FAVORITE?

SkinBetter Science introduced a novel retinoid to the market in its AlphaRet® Overnight cream. This molecule under goes double hydrolysis to release a retinoid and an alpha hydroxy acid (lactic acid). It also contains other excellent anti-aging ingredients includ ing vitamin C, vitamin E, green tea extract, 10% glycolic

acid, hyaluronic acid, pep tides which act synergistically with the other ingredients, an ultra-hydrating blend of squalene, niacinamide, and ceramides, and the skin calm ing botanicals portulaca and bisabalol.

In a split face clinical study, AlphaRet® cream was com pared to tretinoin 0.025% cream and to retinol 1% cream. The AlphaRet® showed bene fits at 12 weeks that were com parable to even the tretinoin, while simultaneously improv ing skin hydration! New York City dermatologist Dr, Bruce Katz, who led the clinical test ing, said “The AHA absorbs moisture and hydrates skin, reducing the irritating effects of the retinoids, so we can use a way higher dose than in even prescription-strength formu las. Plus, AHAs improve skin permeability, so more retinoid can get in.” AlphaRet® cream subsequently became an Al lure Magazine Best of Beauty Breakthrough Award Winner in 2016. It is available in Reg ular and Intensive strengths. I have used the Intensive for years and would not want to go without it!

Satisfying Smoothies

Easy and Healthy Recipes to Follow

Recipes found on menshealth.com

BLEND THIS:

¾ cup ice

¼ cup fresh or frozen pitted tart cherries

¼ cup pomegranate juice

1 scoop vanilla protein powder

1 tbsp chopped walnuts

1 small cooked, peeled beet (or raw beet, scrubbed and chopped)

Nutrition per shake: 233 calories, 25 g protein, 20 g carbs, 2 g fiber, 6 g fat

BLEND THIS:

½ cup coconut water

½ cup plain Greek yogurt

3 tbsp almond butter

1 scoop whey protein powder

1 tbsp hulled hemp seeds

1 frozen banana

1 cup ice

329 calories, 21 g protein, 26 g carbs, 5 g fiber, 17 g fat

BLEND THIS:

¾ cup fat-free milk

½ ripe banana

½ cup frozen raspberries

½ cup frozen blueberries

1 scoop vanilla whey protein powder

5 ice cubes

284 calories, 27 g protein, 42 g carbs, 7 g fiber, 2 g fat

BLEND THIS: 12 oz water

1 cup spinach 2 cups frozen mixed berries

1/2 cup plain low-fat yogurt

2 scoops vanilla protein powder

1 tbsp walnuts

1 tbsp ground flaxseed

500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat

BLEND THIS: 12 oz water, milk, or yogurt

2 scoops vanilla flavored protein 1 apple, core removed, and sliced into wedges

1 cup of spinach 2 tbsp of almonds ¼ cup of uncooked oats Ice as needed Cinnamon, to taste

535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)

BLEND THIS:

12 oz water, milk, or yogurt

2 scoops chocolate flavored protein powder

1 banana

1 cup of spinach

2 tbsp of natural peanut butter

1 tbsp cacao nibs or dark cocoa powder

585 calories, 59 g protein, 22 g fat, 38 g carbs,