Radio Health Talk June 21, 2017

Men’s Health Month

Good morning, my name is Elise and I am a Nutrition, Health & Wellness Advisor.  I am excited to have this opportunity to share with you ways to Live Younger Longer!

My passion is helping others find their way to a healthier life through nutrition, wise supplementation, exercise, spiritual connections, and lifestyle choices.  When we look at all these components together, we can then move towards a longer, healthier life. Living to an old age without the benefits of being healthy is not fun!  Not only is it expensive, not being able to truly enjoy life is miserable.

So it is important for us to take advantage of our options and make a few small changes, which over time, will lead to bigger successes.  Small changes.  Not a complete reversal of your lifestyle, but a few small modifications. 

In the coming weeks we will explore how to be healthier.  We live in marvelous age of great research, expanded understanding of how the body works. But we also live in an age of Instant Gratification!  We want to lose 30 pounds in a few days, turn back the clock 30 years with one magic pill.  We also live in an age where scams are easy to pull-off because of Social Media and our want to have everything be fast and easy.  So many people believe that whatever is on the internet is true or that a celebrity must be right when they promote a product. Not everything on the internet is a scam, nor is every celebrity out to promote a bogus product, but we still must be cautious and do our own investigations.

And that is what I am here to help with each week. Give tips and recommendations on how to have a healthier life.

June is Men’s Health Month so today we will explore ways for Men to be healthier! 

For the men listening today, make your health a priority.

And for those of you who have a man in your life- father, brother, son, friend, encourage them to make their health a priority- it’s the best gift you can give.

According to a survey by Men’s Health magazine and CNN, one third of American men do not go to the doctor for check-ups.  ~American Medical Association

Typically, men avoid doctors—they prefer not to know, or don’t see a reason. Encourage a mindset of proactive, preventive thinking.

Regular health exams and tests can help find problems before they start.

For example men with a family history of heart disease have on average an earlier onset of heart issues

Here are some heart health risk factors

  • High blood pressure
  • High LDL cholesterol
  • Smoking
  • Diabetes
  • Overweight and obesity
  • Poor diet
  • Physical inactivity
  • Excessive alcohol use

 

Any of these sound familiar? Are they part of your lifestyle, your health?  If so, Be proactive—be informed.  Going for check-ups can help to determine your numbers and your overall health so you can be informed and identify health goals.

  • Find out blood pressure,
  • cholesterol,
  • triglycerides,
  •  and blood sugar numbers
  • Whether or not numbers are elevated, set and follow diet and exercise goals
  • Remember, Regular checkups and screenings make a difference.

 

Very often men depend on the women in their lives to encourage them with healthy behaviors.  Work on your good health together.  

Know the numbers.  Here are some numbers to help you see healthy and unhealthy ranges for cholesterol and blood pressure. As well as some guidelines for determining prostate health in men.

Three areas where you can make a difference, or help the men in your life make a difference:

Nutrition- For a healthy lifestyle and a healthy weight

Heart health- There are factors that can be controlled, that effect heart health

Mental focus- Will look at keeping mental focus optimum

Let’s explore each of these:

Nutrition   In the past, men have typically been meat and potato eaters, and haven’t viewed vegetables as all that important.

Consequently, men are significantly less likely than women to recognize the health benefits of fruits and vegetables, and their role in reducing the risk of many cancers, heart disease, high blood pressure, and diabetes.

                                                                             ~www.nih.gov

 

For the men listening- ask yourself if you eat enough vegetables.

And for the women listening-- think about the men in your life- whether it be your father, son, brother, husband, boyfriend, or friend, ask..  Do they get enough fruits and vegetables?

Studies show that

  • Many men eat only about 4 1/2 servings of fruits and vegetables a day on average
  • Only 4% say they eat the 9 servings of fruits and vegetables a day recommended as part of an active lifestyle                                                 ~www.nih.gov

Good news: Trends are changing      This report shows that millennials are more health-conscious than older generations when it comes to eating right and exercising

~Business Insider

Let’s start by looking at nutrition – eating right and getting a variety of foods, especially fruits and vegetables, plays a part in a healthy lifestyle as well as losing weight and maintaining a healthy weight.

Make sure to include 7 or more servings of colorful fruits and vegetables—not juice

  • Get plenty of whole grains, beans and legumes
  • Choose lean meats, fish, poultry, nonfat or low fat dairy and soy foods
  • Select “healthy fats” –eat more omega-3 fatty acids and monounsaturated fats (olive oil, nuts, seeds)
  • Avoid trans-fats and minimize intake of processed meats

 Making healthy food choices every single day can be hard.  That is where wise supplementation comes in to play.  Chose supplements that are natural and actually do what they say they will do.  I like the Shaklee Vitalizer for this as it comes in several options and is based on 12 clinical studies.

 

Now let’s talk about a Healthy Weight

Maintain a healthy weight while on-the-go   For men who are busy and leading active lives, a Shaklee Life Energizing Shake is a convenient way to have a meal while on-the-go

  • Losing just 5-10% of your body weight can result in significant health benefits

Making a commitment to achieve a healthy weight is one of the best health decisions you can make. Studies have shown health benefits start to occur at about a 5 percent reduction of initial body weight.

For someone starting at 200 pounds, that means benefits could be seen with losing just 10 pounds! So let’s look at some specific benefits achievable with weight loss as documented in research publications:

 

HEART: Research has shown that a 5 to 10 percent loss of body weight can result in meaningful reductions in heart disease risk. One study of overweight and obese individuals with type 2 diabetes found this amount of weight loss could lower blood pressure by as much as 5 mm Hg (systolic and diastolic). Blood lipids also improved along with a five-point increase in HDL cholesterol levels and a drop in triglycerides of as much as 40 mg/dL.2

 

BLOOD SUGAR: Many measures of blood sugar control improve with weight loss. In the same study just mentioned, a measurement of long-term blood sugar control called hemoglobin A1C may drop as much as a half point (normal is under 6.5).2 Insulin resistance also improves with modest weight loss in people without diabetes.2

 

INFLAMMATION: Fat cells produce inflammatory molecules called cytokines, and a 10 percent drop in body fat reduces levels of these substances. Losing those extra pounds has wide-ranging effects throughout your body as inflammation is associated with many chronic diseases.

 

JOINTS: Every pound of weight lost reduces the stress on your knees by four times. So lose 10 pounds and take 40 pounds of stress off your knees, hips, and ankle joints.

So work on your weight!  You will feel better.  I recommend The Shaklee 180 Weight Management program.

 

Heart Health      Heart health depends a lot on choices made every day

There is a lot within your control

Stress           Don’t underestimate the effects of stress

Stress can lead to unhealthy habits, such as eating high-fat foods, smoking or drinking too much alcohol or not getting enough exercise.

The best way to neutralize stress is by removing the stressors in your life, and working to build healthy behaviors, like exercise, stay positive, meditate or take time to yourself, just “unplug” to replace the unhealthy habits stress can trigger

 

Aerobic exercise has many benefits  Aerobic exercise supports a healthy heart

Here are some ways aerobic exercises help your heart

  • Requires heart to constantly pump oxygenated blood to working muscles
  • Stimulates heart and breathing rate
  • Challenges heart to become stronger
  • American Heart Association recommends a minimum 150 min of moderate aerobic exercise or 75 min of vigorous aerobic exercise a week

 

Aerobic exercise includes activities like, brisk walking or hiking, jogging or running, swimming, cycling, and dancing.

 

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PHYSICAL ACTIVITY: The basic activity recommendation is at least 30 minutes of moderate intensity aerobic activity most days, and resistance exercise twice a week. “Moderate intensity” for many people means brisk walking or something comparable; you should be able to talk but not sing during the activity. Check with your doctor if you have any reasons to be concerned about physical activity.

 

DIET: A higher protein intake plus exercise will help maintain muscle as you lose body fat; retaining muscle keeps your metabolism higher, in addition to making you fitter. Typically, some muscle is lost when people restrict calories to lose weight. However, in a recent study that combined meal replacements with aerobic and resistance exercise, the subjects actually gained muscle while losing weight.4

 

Key takeaways for you

Keep in mind you are doing more than changing your appearance—you are building your health! And studies suggest that for as long as people maintain most of their weight loss, the benefits last too.5

Think in terms of permanent change, not quick fix. Take your time, and make changes you think you will be able to stick with.

Many people find it helpful to track their behaviors and results. Take pictures when you start. Note how your clothes fit. Weigh in about once a week. Log your “winning streaks” of days in a row you get your brisk walk or gym visit in. Your new habits will dictate who you become.

 

 

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to Diagnose, treat, cure, or prevent any disease.