{"id":9748,"date":"2019-04-07T12:32:33","date_gmt":"2019-04-07T12:32:33","guid":{"rendered":"https:\/\/nutrishield.com\/?p=9748"},"modified":"2019-12-18T14:50:55","modified_gmt":"2019-12-18T14:50:55","slug":"over-50-the-health-facts-every-man-should-know","status":"publish","type":"post","link":"https:\/\/staging.nutrishield.com\/?p=9748","title":{"rendered":"Over 50? The health facts every man should know"},"content":{"rendered":"\r\n
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Over 50, men face health challenges<\/strong><\/h2>\r\n\r\n\r\n\r\n

From the 50s onwards, men face health challenges they do need to address. <\/span><\/p>\r\n\r\n\r\n\r\n

Yet, most men pay less attention to their health than women do. And a lot less thought than on creating a financial plan for their retirement. And staying healthy is the key to benefiting fully from the independence and pleasure your ultimate retirement should offer.<\/p>\r\n\r\n\r\n\r\n

The good news is that \u2013 if you do \u2013 your energy and health can be better than ever.<\/p>\r\n\r\n\r\n\r\n

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Reduced testosterone can lead to a gradual loss of energy, muscle mass, bone density and higher abdominal fat<\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n

The same hormonal changes are linked to more abdominal fat which, in turn, raises the risk of heart disease, diabetes and colorectal cancer \u2013 making regular screening important.<\/p>\r\n\r\n\r\n\r\n

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Inflammation can build up \u2013 a risk factor for degenerative diseases<\/figure>\r\n\r\n\r\n\r\n

Health scientists have now identified chronic inflammation that builds up in body tissues and arteries and blood vessels as a – probably the – key driver of heart disease, stroke, diabetes and Alzheimer\u2019s.<\/p>\r\n\r\n\r\n\r\n

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Blood pressure often increases<\/h4>\r\n\r\n\r\n\r\n

A recent study from the French National Institute of Health has shown that people at the age of 50 who had a systolic blood pressure of over 130 had a 45% increased chance of dementia later in life. This means that blood pressure that was previously considered at the high end of normal could lead to long term brain damage.<\/p>\r\n\r\n\r\n\r\n

Many men assume that it\u2019s reduced testosterone that leads to a reduced sex drive. While it\u2019s a factor, high blood pressure (hypertension), which restricts blood flow, is far more likely to lead to actual sexual problems including ED (erectile dysfunction).<\/p>\r\n\r\n\r\n\r\n

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Prostate problems start to emerge<\/h4>\r\n\r\n\r\n\r\n

These may range from benign enlargement of the prostate to prostate cancer. But there are ways to significantly cut these risks, which we will examine.<\/p>\r\n\r\n\r\n\r\n

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DNA damage accumulates, which can lead to cancer<\/h4>\r\n\r\n\r\n\r\n

Finally, damage to DNA and cells ,caused by free radical action, begins to accumulate. This can be a trigger for cancer \u2013 at a time when the immune system, which normally deals with damaged cells, gradually becomes less efficient.<\/p>\r\n\r\n\r\n\r\n

All this is not meant to be alarmist, but to explain the underlying reasons why the risk of age-related diseases increases for men \u2013 and of course women, too \u2013 after the age of 50. Fortunately, armed with this knowledge, there are many things you can do that hugely reduce your personal risk.<\/p>\r\n\r\n\r\n\r\n

The secret to staying healthy, living longer, and even ageing more slowly, is to reduce, limit, or even prevent, each of these interlinked threats.<\/h3>\r\n\r\n\r\n\r\n

That means taking action to counteract the five horsemen of the male apocalypse – declines in testosterone levels, internal inflammation, increased blood pressure, free radical damage to DNA and a slow weakening of your immune system.<\/p>\r\n\r\n\r\n\r\n

By combining the results and advice from four major studies, each from a prestige university, we have developed a strategy to do this.<\/p>\r\n\r\n\r\n\r\n

Because your diet and lifestyle need to change in line with the changes in your body.<\/p>\r\n\r\n\r\n\r\n

The MIND Diet that can lower Alzheimer’s risk by 53%<\/h3>\r\n\r\n\r\n\r\n

Large scale health studies have been conducted on three particular eating plans that each significantly improve your health.<\/p>\r\n\r\n\r\n\r\n

By combining them \u2013 and adding some extra nutrients \u2013 you can benefit from \u2018the best of the best\u2019. You are mirroring the healthiest men on our planet.<\/p>\r\n\r\n\r\n\r\n

The Mediterranean Diet<\/h4>\r\n\r\n\r\n\r\n

You will have almost certainly have heard of the Mediterranean Diet<\/strong> \u2013 based on diets in specific areas in the Mediterranean called \u2018Blue Zones\u2019. In these areas, a high proportion of people live free of illness into their 90s and beyond.<\/p>\r\n\r\n\r\n\r\n

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The Mediterranean Diet has been shown to reduce heart disease, diabetes and certain cancers.<\/p>\r\n

It features high levels of fruits and vegetables, fish, herbs, nuts, olive oil, limited red meat and dairy and occasional red wine.<\/p>\r\n

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The DASH Diet<\/h4>\r\n\r\n\r\n\r\n

Less well known is the DASH<\/strong> Diet \u2013 which stands for D<\/strong>ietary A<\/strong>pproaches to S<\/strong>top H<\/strong>ypertension. It came out of extensive research at Harvard University.<\/p>\r\n\r\n\r\n\r\n

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The DASH Diet reduces blood pressure and is strongly recommended for heart health, reducing stroke risk, control of diabetes and for weight loss and maintenance. That\u2019s important as your metabolism begins to slow after your 40s.<\/p>\r\n

Reducing blood pressure is also important to reduce the risk of Alzheimer\u2019s. High blood pressure has been linked to silent mini-strokes in the brain, to damage to the brain’s white matter, and restricted blood supply to the brain.<\/p>\r\n

It\u2019s fibre-rich and again features fruit and vegetable whole foods, whole grains, lean fish and poultry and low-fat dairy, with very limited processed foods, salt, sugars and red meat.<\/p>\r\n

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The MIND Diet<\/h4>\r\n\r\n\r\n\r\n

The MIND<\/strong> Diet \u2013 which stands for the M<\/strong>editerranean\/Dash I<\/strong>ntervention for N<\/strong>eurodegenerative D<\/strong>elay \u2013 combines the two previous diets and was introduced in 2016.<\/p>\r\n\r\n\r\n\r\n

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The MIND Diet limits intake of salt, cheese and dairy and specifically recommends against red and processed meats, fast foods, sweets and pastries. Processed meats (including bacon, salami and sausages) have been put in the same cancer-causing category as cigarettes, asbestos and engine exhaust fumes!<\/p>\r\n

The MIND Diet emphasises \u2018brain foods\u2019 that improve focus and memory \u2013 foods like berries (blueberries, raspberries, strawberries etc), green tea, Omega 3 rich oily fish (salmon, sardines, mackerel etc), nuts and olive oil.<\/p>\r\n

Why these foods? Because oily fish (and some nuts and seeds like walnuts and flaxseeds) provide Omega 3 which is vital for brain health and normal neuron connections. Berry fruits \u2013 and leafy greens \u2013 are high in flavonoids and polyphenols which are brain protective.<\/p>\r\n

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Flavonoids – as important as vitamins and minerals?<\/h5>\r\n\r\n\r\n\r\n

Flavonoids and polyphenols are a class of nutrients found in fruits and vegetables that are probably as important for health as vitamins and minerals.<\/p>\r\n\r\n\r\n\r\n

Flavonoids include the colourants in the skins of plants \u2013 powerful nutrients like the carotenoids, beta carotene, lycopene and lutein.<\/p>\r\n\r\n\r\n\r\n

Carotenoids help prevent the formation of the beta amyloid plaques and tangles that degrade neuron brain cells and characterise an Alzheimer\u2019s brain. They are also important anti-cancer nutrients. One particular carotenoid, lycopene \u2013 the red colourant in tomatoes \u2013 appears to be especially helpful in combating prostate cancer.<\/p>\r\n\r\n\r\n\r\n

Studies on MED-DASH-MIND diets show lower cancer, dementia and heart risks AND slower ageing<\/h3>\r\n\r\n\r\n\r\n

1: Healthier brains \u00a0\u00a0 <\/strong>The MIND diet can protect against cognitive decline, dementia and Alzheimer\u2019s. This is a critical benefit when the UK\u2019s Office of National Statistics confirms that in 2017, dementia is the second most common cause of death for men! (And the leading cause of death for women.)<\/p>\r\n\r\n\r\n\r\n

2: Younger brains \u00a0\u00a0 <\/strong>A study in the Journal of the Alzheimer\u2019s Association<\/em> found that adults following a MIND diet had a 53% lower risk<\/em> of developing dementia than those eating a typical Western diet.<\/p>\r\n\r\n\r\n\r\n

They went further \u2013 those eating the most DASH diet servings (in the top third of nutritional intake) were assessed as 7.5 years younger in biological age<\/em>.<\/p>\r\n\r\n\r\n\r\n

3: Healthier hearts<\/strong> \u00a0\u00a0 The MIND diet can lower inflammation in body tissues and blood vessels. Chronic inflammation is known to be a key driver of stroke and heart disease \u2013 and heart disease is the leading cause of death in men. And the second most common cause in women. Stroke is essentially \u2018a heart attack in the brain\u2019.<\/p>\r\n\r\n\r\n\r\n

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4: Reduced cancer risk<\/strong> \u00a0 By providing high anti-oxidant levels, the MIND diet can help reduce oxidation and therefore free radical damage to tissues and cells, which otherwise can lead to cancer, including colorectal, lung and prostate cancer. The high fibre content of the MIND diet also helps to prevent colorectal cancer.<\/p>\r\n\r\n\r\n\r\n

5: Increased bone density \u00a0\u00a0 <\/strong>A MIND diet is high in calcium, magnesium and vitamin K, because it includes leafy green vegetables like kale and spinach. So \u2013 with the addition of vitamin D \u2013 it will help to prevent loss of bone density.<\/p>\r\n\r\n\r\n\r\n

6: Stronger immunity<\/strong> \u00a0\u00a0 The MIND diet is also a natural immune system booster. It\u2019s high in vitamins and minerals like vitamin A, C and D, zinc, in flavonoids, carotenoids and in Omega 3 \u2013 all of which strongly support the immune system.<\/p>\r\n\r\n\r\n\r\n

So it helps counteract the fact that your immune system would normally weaken over time. That\u2019s one reason why we become more vulnerable to flu, contagious diseases and indeed cancer as we get older. Cancer is, in part, an immune system failure.<\/p>\r\n\r\n\r\n\r\n

7: Healthier blood sugar<\/strong> \u00a0\u00a0 Finally, the MIND diet improves blood sugar levels and therefore helps protect against diabetes.<\/p>\r\n\r\n\r\n\r\n

At the end of this article we give you an eating plan that combines the best of the MED-DASH-MIND diets \u2013 but also helps reduce the risk of prostate problems and sexual dysfunction \u2013 so read on!<\/p>\r\n\r\n\r\n\r\n

Improved memory from regular activity<\/h4>\r\n\r\n\r\n\r\n

Regular weight-bearing activity\/exercise is also essential to maintaining health over 50. It can be as simple as walking, and doesn\u2019t just strengthen bones, but has a direct impact on brain health.<\/p>\r\n\r\n\r\n\r\n

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The hippocampus is a part of the brain that is critical to memory. Normally it shrinks by 1-2% a year as you get older, leading to potential cognitive impairment. But research shows that that just 40 minutes of brisk walking three times per week leads to significant brain growth.<\/p>\r\n\r\n\r\n\r\n

In one study, adults who participated in aerobic exercise saw over 2% increase<\/u> in the size of their hippocampus over one year, in contrast to a 1.4% decline in control subjects. A University of California study shows that men who are regularly physically active have far fewer of the plaques and tangles that are characteristic of Alzheimer\u2019s.<\/p>\r\n\r\n\r\n\r\n

Preventing prostate problems<\/h3>\r\n\r\n\r\n\r\n

The prostate is a walnut sized gland that sits below your bladder and is just in front of the rectum. The urethra runs through the centre of the prostate, from the bladder to the penis.<\/p>\r\n\r\n\r\n\r\n

The function of the prostate is to secrete fluid that protects sperm. Prostatic fluid contains a number of compounds, including enzymes, zinc, and vitamin C. One of the enzymes in prostatic fluid is prostate-specific antigen (PSA).<\/p>\r\n\r\n\r\n\r\n

Benign Prostatic Hyperplasia \u2013 annoying, but not life-threatening<\/h4>\r\n\r\n\r\n\r\n

It\u2019s normal for the prostate to grow as men age and that can lead to Benign Prostatic Hyperplasia \u2013 a non-cancerous condition where the prostate presses down on the urethra, narrowing it and making it more difficult to pee. It also makes you need to urinate more frequently.<\/p>\r\n\r\n\r\n\r\n

It affects more than 50% of men over 60 and 80% of men over 80. It\u2019s annoying, but not life threatening.<\/p>\r\n\r\n\r\n\r\n

Prostate Cancer \u2013 life-threatening<\/h4>\r\n\r\n\r\n\r\n

Prostate cancer, though, IS life-threatening. It\u2019s the most common cancer in men and a disease where cells grow in an uncontrolled way. It can metastasise (spread) to other parts of the body. Some facts about prostate cancer:<\/p>\r\n\r\n\r\n\r\n