La Montañita Co-op Blog

A Few Words on Men’s Health

by Valerie June 18th, 2010 | No Comments

As a wife and mother, I care about the quality of life for the men I love. I also feel a certain responsibility to my male customers, to help them navigate and enjoy their best possible health. I’ve looked into men’s health for a while, and boiled most of my findings to the following list. Many issues of men’s health also touch women’s lives, but there are a few standouts. So let’s get to it!

Small investment, big difference.

Eat Vegetables, Man!

For the biggest result for the smallest lifestyle change, eat those vegetables. Veggies are packed with fiber and vitamins, yet contain few calories. Spinach contains a whopping dose of folate for heart health, as well as fiber and beta carotene. Squash contains lutein for eye health, and broccoli contains compounds known to reduce cancer risk. With the exception of potatoes (which you should enjoy in moderation), pile ’em high.

Some vegetables target huge issues. Tomatoes, and thus most cooked tomato products, contain lycopene. Lycopene exerts a strong positive effect on prostate health. Bitter greens and green super foods are cleansing to the liver, which clears out toxins and excess hormones. Those compounds work against overall health, as well as raising the risk level for prostate problems, so a simple, effective cleansing is crucial.

Get Lean, High Quality Protein

Everyone needs high-quality protein for muscle health and cellular repair. But men’s sexual and cardiovascular health is tied to essential amino acids. Where female vegetarians must get enough iron and vitamin B 12 for blood building, male vegetarians must carefully combine vegetable proteins to ensure they are getting complete proteins and essential amino acids every day. This helpful (vegan) food pyramid can help you plan.

For men who eat meat, it’s equally important to avoid proteins high in saturated fat. Protein sources like wild salmon, chicken breast and yogurt reduce the likelihood of building abdominal fat. Abdominal fat raises the inflammation level in the body, and predisposes it to a variety of bad health effects. An adequate serving of animal protein for a man should be no larger than his palm in any one meal.

Exercise For Life

20-30 minutes/day is all you need.

Of course, everyone benefits from exercise. But it contributes so much to a man’s overall health that it warrants mention here. Exercise reduces stress, supports cardiovascular health, improves metabolism and improves physical appearance. Do yourself a favor and let loose on any physical activity you enjoy!

See? Not so bad. A healthier you is easier than you think, and all the goods in this post are available right at the Co-op. Tonight, have yourself a 20-minute walk and see how much better you feel. Then stop in for fresh, organic veggies, and consider a vitamin supplement.