Category Archives: Healthy Living

One of the myths we create for ourselves is we can be well and active no matter what we eat. This has never been true. Food can either be a force for good or bad things in our lives. Put simply: we are what we eat. One of the obvious results of overeating is a loss of physical mobility. As we put on weight, there’s more body to move around and more to get in the way. This ignores all the other health problems from eating too much or eating the wrong type of food. The choice is therefore simple. If you want a happy and successful life, including great performance in bed, eat more fruit and vegetables, and generally keep to a diet of leans meats, whole grains and low fat dairy products. This will keep your arteries from filling up with plaque, reducing the threat of heart disease and avoiding erectile dysfunction. Similarly, never forget to include tomatoes. They contain lycopene, a rich source of vitamin A, which helps maintain prostate health. To give you an overview, here’s an alphabetical list of the right food to build up your stamina and keep your performance at its maximum.

Asparagus

Ignoring the spear-shape which, of course, has nothing to do with improving your performance unless yo believe in sympathetic magic, this vegetable helps balance your hormones and improves sexual performance.

 

Avocados

This vegetable has a creamy core and is high in monounsaturated fat, the good type, which reduces the general level of cholesterol in your bloodstream. It’s also rich in B6 and potassium. Historically, it’s always been associated with improved sexual performance. Today, it ranks along side the use of olive oil for cooking and a diet high in nuts to keep your healthy.

Bananas

This fruit is loaded with potassium, which is critical for muscle contractions and bone health. It also helps blood pressure, particularly if you cut down on your salt intake. You will also B vitamins, the bromeliad enzyme, and magnesium-elements considered a part of the diet needed to enhance the male libido.

 

Berries

These varieties of fruit are loaded with antioxidants which are considered an essential contribution to reducing the risk of cancer. They also help both physical and mental development. For example, research using animals suggests blueberries improve memory and the ability to think. With the global distribution system now mature, it’s possible to pick up fresh berries all year round. If these are too expensive out of season, buy frozen and make a fruit drink or shake.

Brown Rice

Brown rice and other whole grains are a great source of fiber, providing a natural background filler to dishes with lean meat. Not everyone likes the texture of this rice. If so, mix brown and white together to make the meal more colorful and more interesting to eat. Basing a diet on rice helps you stay at a healthy weight, reduces the risk of heart disease and avoiding type II diabetes.

Caviar

Although this is an expensive food, you have to remember the source. They are fish eggs and so contain high levels of vitamins B5 and B6, which help balance the levels of your hormones.

 

Chocolate

This is one of the times when the body is right to tell us it wants more. This is not just because of the taste. Chocolate contains theobromine which, like caffeine, is an alkaloid that stimulates the production of serotonin-one of the chemical messengers in the brain that links the pleasure centers. The flavonols in dark chocolate may reduce the level of cholesterol in the bloodstream, improve circulation, and keep blood pressure in check. If you have high levels of cholesterol, you can develop artherosclerosis. The first symptom of this build up of plaque on the walls of your arteries is erectile dysfunction. As a final thought, chocolate is a double-edged sword. In moderation, it’s good for you. Eat too much and you put on weigh fast.

Coffee

Caffeine offers you alertness and quicker arousal with almost no calories which makes it a better choice than all the sodas and energy drinks that are full of sugar.

Edamame

This is rich in phytoestrogens, i.e. compounds derived from plants and found in a wide variety of foods, most notably soy, and now promoted as beneficial to health. At present, there’s no scientific evidence of their beneficial effect.

 

Eggs

They are high in B5 and B6, provide lutein, protein, and iron which help balance hormone levels and fight stress, but you have to eat the whole egg. Eating too many eggs can give too much cholesterol to your diet, so do a careful calorie count to decide how many per week you can eat.

Fatty Fish

Fish like albacore tuna, halibut, herring, mackerel, salmon, sardines, and trout contain omega-3 fatty acid which may improve sex drive. Two servings of fatty fish per week can reduce the odds of dying from heart disease or take a fish oil supplement.

 

Ginger

In traditional Chinese medicine. grated fresh ginger is used as an anti-inflammatory to help reduce the pain caused by muscle aches and pains. With better muscular performance, sex becomes more enjoyable.

Lean Meat

Some men describe themselves as steak-and-potatoes guys. This is a good dietary choice. Lean cuts of beef and pork are full of protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle. Like liver, roast beef is also loaded with zinc but, if you are going to eat roasted meats, pick the cuts with the lowest fat content. That way you get your input of zinc with the lowest percentage of cholesterol.

Liver

Although the meat is not to everyone’s taste, liver is full of zinc which maintains optimum levels of testosterone for enhanced sexual performance.

Milk and Yogurt

A diet including the natural, saturated fat foods including whole milk, cream and butter stimulates the production of sex hormones. The whey in milk and yogurt is a source of leucine, which is an animo acid encouraging muscle development. You might prefer Greek yogurt which is packed with protein, potassium, and friendly bacteria that keep the gut healthy.

Nutmeg

Depending on the culture, some countries consider nutmeg to be an aphrodisiac. Some small-scale research confirms the spice stimulates nerve cells and improves blood circulation, both of which enhances sexual performance.

 

Nuts

Nuts provide protein, fiber, and zinc. Because they are often salted, they provide a satisfying crunchy snack contain high levels of the amino acid arginine. This chemical is a vital part of the body’s process to produce nitric oxide which, in turn, is a trigger for dilating the penile artery and forming erections. On the health front, recent studies show nuts help reduce cholesterol. The best performing nuts are Pistachios which are high in plant sterols and reduce the level of cholesterol. Similarly a single ounce of Brazil nuts provides seven times the amount of selenium you should consume every day. This mineral strengthens the immune system and protects the thyroid gland. Peanuts are high in zinc which helps the body produce healthier sperm. A recent study in the American Journal of Clinical Nutrition found semen volume dropped 30% when zinc intake was low.

Oatmeals and other High-Fiber Cereals

The fiber provided by bran, oatmeal, wheat and rye can significantly enhance physical performance. Whether you are sedentary or an athlete, a comfortable gut allows you to concentrate on what you are doing. Fiber keeps you feeling full for longer which helps you eat less. Without your weight under control and your digestive system running smoothly, sexual performance improves.

Olive Oil

This oil is high in monounsaturated fat which helps keep the arteries functioning well – this is essential to forming hard erections. If you eat food high in saturated and trans fats, this narrows the arteries and is bad for erections.

Pumpkin Seeds

These seeds are not only a rich source of zinc, they also contain the antioxidants selenium and vitamin E, which are good for the arteries.

 

 

Red Wine

Italian researchers at the University of Florence discovered that women who drank two glasses of red wine a day had a higher libido than those who preferred other alcoholic or nonalcoholic drinks. (J Sex Med. 2009; 6: 2772-7) So consider the possibility of reducing the beer intake in favor of red wine. This is good for your heart and may improve your sexual performance.

Shellfish

Shellfish and other types of seafood contain significant amounts of zinc, which helps maintain a healthy heart, muscles, and reproductive system. Oysters have a long-running reputation as an aphrodisiac. This is due to their high zinc content but beware. You are supposed to eat them raw, so ensure they are fresh and from uncontaminated waters. Food poisoning is bad for sexual performance.

Soy

The medical evidence is undeniable. In countries where soy is a regular part of the national diet, prostate cancer is far less common. To understand what this means, men in Asian countries eat 90 times more soy than American men. They get the benefit.

Sunflower Seeds

Like pumpkin seeds and high-fiber cereals, sunflower seeds enhance hormone levels and sex drive.

Tart Cherries

Juicing cherries not only gives you a great-tasting drink, it also gives you the equivalent of some anti-inflammatory medications without any of the side effects. It builds endurance and enhances athletic performance.

Tomatoes

They are a rich source of lycopene which some researchers suggest may protect against cancers, particularly prostate cancer. Tomatoes are generally nutritious and help keep you in good health.

Truffles

The myths say truffles contain a chemicals similar to the male pig sex hormone – that’s why girl pigs are so keen to dig them out of the ground.

 

Vegetables

They are full of phytochemicals, chemicals that encourage cell health and protect against cancer. Orange Vegetables including carrots, pumpkins, red bell peppers, and sweet potatoes are a good source of beta-carotene, lutein, and vitamin C. Your body transforms the beta-carotene into vitamin A, which helps produce sex hormones. Leafy green vegetables like collard greens, kale, and spinach contain plenty of lutein and zeaxanthin which help the eyes as well as the prostate. Baked potatoes are high in vitamin C, which works against free radicals in the body and reduces the risks of arthritis, cancer, and heart disease. When choosing a baked potato as the healthy option, don’t spoil the effect by putting too much butter on top.

Wheat Germ

Wheat germ is a particularly good source of vitamin E which helps keep the arteries healthy.

If you are a man under the age of 40, health can still be an issue, and sometimes it can be difficult to know where you stand. This is why there are health tests, five in fact, that you should complete to ensure you are in excellent health for your age. And don’t worry, they are relatively harmless, are not painful, and do not in any way resemble a prostate exam. So to help you know where your health ranks, and if you need to improve it, here are five health tests for men under 40.

 

 

Testicular Test

Despite the chances of getting testicular cancer being low, it is still a good idea to check now and then. Testicular cancer only accounts for roughly one percent of all cancer, you do not want to be the one that could have prevented it by testing. The cancer is most common in men 15 to 35. Lance Armstrong is perhaps the most famous face of this type of cancer and he was initially diagnosed at 25. Armstrong is a prime example of why it is so vital to check for testicular cancer. Stephen Dahmer, MD, a well-known family physician says, “If you catch it early, the cure rate could be as high as 95%.” Your doctor can give you a screening, and you can give yourself monthly self checks, which are best done after a warm shower when the skin is soft. Use both hands, and gently roll each testicle with your thumbs and fingers. Feel for lumps, rounded bumps or any noticeable changes in size or shape. Check with the American Cancer Society for more tips.

Blood Pressure Test

According to the CDC, behind accidental injuries, heart disease is the leading killer of men under 40. “One of the biggest risk factors is untreated high blood pressure,” Dahmer says. “About one in three adults suffer from high blood pressure, and of those, one in five don’t know it,” he adds. Putting it off could lead to serious health issues like strokes, heart attacks, and heart failure. Your blood pressure numbers should be around 120/80. If you are teetering on 130/80 or higher, your doctor will be concerned, and will tell you how to improve, like cutting back on sodium, saturated fats, and alcohol in your diet.

 

 

Cholesterol Test

Our body needs cholesterol to function, trouble is when you combine it with a high-fat diet and a sedentary lifestyle. Genetics can also factor in. “Bad cholesterol (LDL) can block arteries and decrease blood flow, which can result in stroke or a heart attack,” says Dahmer. All men over the age of 35 should get their cholesterol checked via a small blood sample. Start sooner, like age 20, if you suffer from diabetes, obesity, high blood pressure or have a family history of this stuff. “Your total cholesterol level should be less than 200 mg/dL with an LDL under 100 and HDL over 45,” he says. Two ways to improve your overall cholesterol is to add soluble fiber like oat bran, eggplant, barely, and beans to your diet, and also boost unsaturated fat in your diet like almonds.

Depression Test

Depression can be very serious and dangerous. It can lead to suicide, which is the fourth leading cause of death in males from 35 to 44, based on a 2008 CDC report. “More often men get caught up in their physical health and tend to sweep their mental health under the rug,” explains Dahmer. Having a good relationship with your doctor may save your life if you have a history of depression, or just feel depressed. Despression can be hard to talk about, but your doctor will be able to help you find sources of it like stress, and insomnia. A doctor can also refer you to a counselor for help. They may try treatment like cognitive behavior therapy. “If you’re depression is severe, you may also want to rule out bio-chemical reasons with a blood test,” Dahmer suggests.

Skin Cancer Test

All those times your mom told you not to leave the house without sunscreen will really pay off with this one. Men are 2 to 3 times more likely to get certain types of skin cancers compared to women. Melanoma is the most dangerous type of skin cancer and accounts for 48,000 deaths per year, globally. This type of skin cancer is on the rise in people from age 20 to 40. And this is why both the American Cancer Society and the American Academy of Dermatology suggest regular skin self exams to look for changes in your skin including shape, color, and size of marks. You can download the SpotCheck app for free on iTunes, which lets you upload photos of your skin and a team of board-certified dermatologists will review them. Within 24 hours you will know whether you need to schedule an appointment with a doctor to discuss further issues.

It’s common to think formal treatment is the only way to deal with erectile dysfunction. But the latest research shows that dealing with the causes of the problem by lifestyle changes produces a long-term cure. Let’s think about this logically.

The drugs on the market are very effective. Picking the one that works best for you will produce an immediate improvement. But if you’re not also treating the cause of the problem, the drugs will slowly stop working. Rather than get to that point, you should make lifestyle changes and take the drugs. As your condition improves, slowly stop the drugs. That way, your body will not build up tolerance. If you come back to using them later on, they will still be effective.

What changes should you make?

Quit smoking.

Yes this is the single, most difficult step to take, but it has direct and immediate benefits. Let’s get the technical explanation out of the way. Nicotine is a vasoconstrictor, i.e. it shrinks your arteries every time you have a cigarette.This gives you erectile dysfunction. If the artery leading into your penis is already filling up with plaque because you eat the wrong food, smoking will close it off even further, and make forming an erection even harder. All the drugs work as a vasodilator, i.e. they open up the arteries. But if you take one of these drugs while continuing to smoke, the one cancels the other out over time.

• Remember, addiction to nicotine is hard to break and you can lapse easily.
• Make a clean break.
• Avoid people and places associated with smoking.
• Ask your doctor about nicotine replacement therapy.

Change your diet.

The most common cause of erectile dysfunction is artherosclerosis. This is a build-up of plaque on the walls of your blood vessels. This happens when you eat a diet high in cholesterol and fats. This is bad for you because, as the deposits grow, it prevents the blood vessels from expanding and contracting. Since forming an erection depends on you being able to dilate the artery into your penis, artherosclerosis will prevent an erection. So change your diet to eat smaller portions, and to eat more healthy foods. In the short term it may be worth taking one of the statins to bring your blood chemistry under better control.

Exercise regularly.

All the research evidence shows this change on its own can improve your level of sexual performance. Exercise:

• reduces blood pressure;
• helps reduce body fat;
• improves muscle tone and builds endurance;
• strengthens bones;
• helps reduce the level of stress and anxiety;
• helps you sleep better;
• makes you look good and improves your self-confidence.

To get the maximum benefit, daily exercise of between 20 and 30 minutes is best. To make this achievable, pick an activity you find fun. Otherwise motivation will be a real problem.

Reduce stress.

If we were still living in the jungle, stress keeps us alive through the flight or flight reflex. But in our modern lives, it can trigger many different problems. To help control your level of stress, talk with a health professional. This can also lead to discussion with a nutritionist and exercise therapist. Talking through all your problems is good for you.