Each June, Father's Day signals the end of men's health week. This is a time to remind men of the importance of healthy lifestyle choices that include good food choices, plenty of physical activity and rest, health benefits of limiting alcohol consumption and quitting smoking. There is also emphasis placed of taking part in health screenings. Statistically, men are less likely to have regular check-ups than women.
While there are no "magic foods" for warding off disease, current research indicates that diets rich in lean protein, fruits, grains and vegetables contain protective properties against cancer and other diseases. Beta carotene, vitamin C, selenium and vitamin E have been shown to have cancer-protective effects. Antioxidants have also been linked to reduced risk of heart disease, strokes, cataracts, and a slowing of the aging process. Foods rich in antioxidants include whole grains, leafy greens, cruciferous vegetables, citrus fruits, carrots, yams and tomatoes, among others.
Men have the same need as women to lower the negative health impacts of stress, improve heart health and avoid digestive issues. The dietary fiber found in fruits, vegetables and grains are associated with lowering cholesterol, managing blood sugar, reducing risks of several types of cancer, and maintaining a healthy gastrointestinal tract. Men should strive for increasing the amount of vegetables and fruit eaten daily. This not only reduces risk factors for disease, but also improves cardiovascular health, prostate health and general wellness. Making a few food changes can result in greater health.
For example, a handful of walnuts offer a lean protein snack while containing an excellent source of omega-3 fatty acids, antioxidants,and phytochemicals beneficial for brain health. Walnuts also counter oxidative stress and inflammation, occurring naturally with aging. Interestingly, walnuts consumed on a regular basis are linked to improving the condition of sperm.
Other foods beneficial to general health include beets. A good source of betaine, beets enhance liver and joint repair. Also, beets have been shown in clinical research to increase muscle strength and power. Brown rice, a gluten-free grain, may help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss and strength gains. Lycopene found in tomatoes (higher in cooked), watermelon, peppers, asparagus, grapefruit and papaya have been show to be protective for prostate health. Expanding your foods eaten to include some of these foods offers many wellness benefits.
Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. She has her doctorate degree in naturopathy, a master's degree in health and wellness, a bachelor's degree in public health education and is a certified wellness specialist. Core to her practice has been the use of nutrition to enhance health and improve vitality.