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SSpring p r i n g 22014 0 1 4 • Issue I s s u e 11 11
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Southern Maryland Health
SPRING 2014
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Spring 2014
Men’s Health
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Southern Maryland Health
Spring 2014
Features Common workout mistakes — and how to fix them
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Battle the belly
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Truth about male menopause
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Preventing hair loss 15 Skin care for summer
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Detecting prostate cancer
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Personal Training by
In every edition Heart, mind, soul
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Healthier dining
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Spring 2014
Heart, mind, soul
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Healthy dinners need not be an ordeal. This is the mantra I repeat after tumbling through the door each night after work, my husband and I both trying to decide what to cook. Back when we were dating, mealtimes could be an elaborate affair complete with smashed garlic cloves and simmering stews and hours-long preparation. Now? We’re tired. And hungry. We don’t want to stage a full-scale production around the dinner table . . . we just want to eat. But eat well, of course. Though cranking out home-cooked meals can be exhausting at times, especially mid-week, there are ways to make your meal preparation easier. Our grocery shopping typically gets done on Monday nights — and the process has gradually gotten more elaborate. I figure putting in the time early to make our lives easier later is worth the effort, and Monday nights are now designated for weekly meal prep. So what’s the deal? To make preparing healthy meals less of a hassle when you’re already worn-out, consider . . . • Prepping your fruit and vegetables. I’m a strawberry addict, especially in summer, but they’re not the easiest fruit to eat on the run (without making a mess, anyway). After coming home with a carton or two, I chop and store them in sealed, individual containers in the refrigerator to be thrown into a lunch box and snacked on later. Topped with low-fat whipped cream, they also make an excellent and light dessert. When it comes to veggies, those green things you’ll want to toss in with your protein occasionally, I try to do the same. Having celery, peppers, green beans and more already washed, cut and ready to add to a skillet will encourage you to incorporate them somehow — especially if they’re nearing the end of their freshness. Don’t waste food . . . just eat those greens. • Meal planning. Though not always my strong suit, planning your dinners for the week — and shopping only for the items you need — is good for both your bottom line and waistline. Make a list of the meals your family loves, then plan to rotate them throughout the month with a few new options thrown in, too. Choosing to make one healthy slow cooker meal, perhaps on a manic Monday, will give you leftovers for the week and save you the trouble of cooking dinner again. If you’re feeling adventurous, make a double batch and freeze the extra servings. • Stocking up. It’s hard to eat well if your fridge and pantry are void of the basics, so stock up on healthy foods and snacks you enjoy when you’re grocery shopping or at a warehouse store. If you buy meat in large quantities, separate out individual portions to make defrosting for meal prep easier. If it’s all about quick and simple, make it easier on yourself: going back to that meal plan, you can have a steady rotation of meats defrosting for dinner during the week and ready to go. • Surfing. The Internet is full of recipe websites devoted to healthy eating, weight loss and tasty recipes remade with lighter ingredients — you need only look for them. If you have a few minutes to kill waiting for an oil change or doctor’s appointment, hop on popular website Pinterest.com and search for “healthy dinners.” . . . I’ll see you again in a few hours. Megan Johnson, editor
Spring 2014
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Common workout mistakes – and how to fix them Now that winter is a cold, distant memory, exercising in the nicer weather may become more of a priority. Whether you prefer the gym or great outdoors, many men find themselves more interested in running, lifting or jogging in the springtime. Getting in a good workout may be a priority — but are you making the most of your efforts?Without the help of a trainer or coach, we may be forming habits and routines that may or may not be paying off. Consider these common workout mistakes and how to fix them: • Failing to stretch. After spending long hours behind a desk or in a chair, going from zero to 60 is tough on the body. Sitting for long periods can lead to tight hip flexors, tight pecs and tight muscles in the back of the neck. To start, every man should spend time stretching these muscle groups before beginning a workout to restore a proper range of motion. Ignoring these areas may lead to pain in the shoulders, back
and neck. • Not warming up. Rather than sitting down immediately at a bench and beginning to lift, take time to warm up your body proper-
ly to increase circulation, heart rate and range of motion. This warm-up can help decrease your chance of injury. • Not putting in the time. Though
everyone would love to see immediate results in energy and around the waistline, receiving the pay-off from regular exercise means investing the time. Health experts advise that a safe weight loss for the average person is two pounds per week, and burning one pound of fat means shedding 3,500 calories weekly. Make the change by reducing your caloric intake and incorporating exercise into your daily or weekly routines. The Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity spread throughout the week. As a general rule, aim for at least 30 minutes of physical activity daily. • Getting stuck in a rut. Everyone is guilty of following routines — and after you get into good exercise habits, it’s natural that you’d find yourself following the same steps. But when you do the same routines, your muscles will recognize the See Workout, Page 21
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Did you know?
Going to bed and waking up at roughly the same time every day — even on weekends — can program the body to sleep better and more soundly.
Amazing health benefits . . .
of reading?
It can be hard for some people to pick up a book when there are so many distractions at the ready. But while books might not be as flashy as the latest gadget, they can provide benefits that might surprise even the most avid readers. In addition to the intellectual benefits of reading, indulging in a good book can also boost physical health. According to Ken Pugh, PhD, president and director of research at Haskins Laboratories, which is devoted to the science of language, when a person is reading “parts of the brain that have evolved for other functions connect in a specific neural circuit for reading, which is very challenging.” Just like muscles in the body, the
brain benefits when it is pushed beyond its normal abilities, and reading is a great way to push those limits. But the benefits don’t stop there. Reading can help reduce stress, benefitting the body in numerous ways. A 2009 University of Sussex study found that turning to a good book can be an effective relaxation strategy when things become too stressful. Reading fiction can stimulate the imagination and distract a person from the stressors of everyday life. Choosing a humorous or uplifting story can boost mood and help people relax, particularly before bedtime. Reading also can help you sleep better. Those accustomed to reading before going to bed actually train their mind and body for relaxation. Picking up a book can send signals that it’s time to settle down for sleep. Health experts often recommend developing a sleep routine to people who struggle to fall asleep at night, and reading for 30 minutes before bed can be an integral part of such routines. Research has shown reading and engaging the brain in other ways, such as through intellectual games and puzzles, can stave off dementia. These activities stimulate the cells in the brain to grow and connect, increasing the power of brain tissue. According to the Alzheimer's Association, keeping the mind active through reading can strengthen connections between brain cells and build up brain cell reserves. Mental activity might even generate new brain cells. All of these factors can reduce the risk of Alzheimer's disease and dementia.
Cardiac arrest vs. heart attack Cardiac arrest is the abrupt loss of heart function in a person who may or may not have diagnosed heart disease. Though often mistaken as the same thing as a heart attack, cardiac arrest is not the same. Heart attacks can cause cardiac arrest and even lead to death, but the cause of heart attack and cardiac arrest are different. According to the American Heart Association, heart attacks are caused by a blockage that stops blood
from flowing to the heart. Though heart muscle tissue dies because of this lack of blood supply, heart attacks do not always result in death. Cardiac arrest is caused by an electrical malfunction of the heart, which suddenly stops working properly. This can be arrhythmia, a condition that occurs when the heart beats irregularly or abnormally. Once the heart has stopped during cardiac
arrest, death can occur within minutes. However, cardiopulmonary resuscitation, or CPR, can reverse cardiac arrest. A defibrillator will be used to shock the heart, which can restore the it to a normal rhythm in just a few minutes. Because cardiac arrest is so sudden and strikes without warning, it's imperative that men and women who are with someone they believe is in cardiac arrest take action immediately.
Fun ways to be a fit family Obesity affects people of all ages. According to the Centers for Disease Control and Prevention, more than one-third of Americans are considered obese. Being overweight or obese has been linked to cardiovascular disease, diabetes and some forms of cancer, and children who are overweight are likely to be overweight or obese adults. While eating a diet low in fat and high in whole-grain fiber, vegetables and lean proteins is important, exercise remains one of the key factors in maintaining a healthy weight. However, many adults and children simply do not get enough exercise during the day. An active lifestyle is often hampered by digital devices or sedentary jobs that encourage more screen time than fitness time. But there are ways for the entire family to get fit. Exercising together is not just a great way for families to get healthy, but also a great opportunity to spend time together. Consider these ideas: • Tackle chores. Yes, household tasks can count as exercise. Working together not only gets you moving but also cuts down on the time it takes to tackle tasks around the house. Mowing the lawn, vacuuming, sweeping — all of these activities can get the heart pumping. Make it fun by setting chores to music or competing against one another to see who gets their task done first or the best. • Compete in the pool. Swimming is a lowimpact activity that works many muscles in the body. Taking a dip can be both relaxing and beneficial to your health. Host relay swimming races, see how long each member of the family can tread water or create any other competitions that keep everyone moving. • Go for family bicycle rides. See your neighborhood or blaze new trails by riding bikes together. Young children can be strapped into trailers pulled behind the bike or ride in seats attached to the bike itself, giving everyone a chance to enjoy the great outdoors and hone their skills. • Go hiking. Hiking is another fun family activity that also happens to make for great exercise. Choose a trail that may not be level and push everyone’s endurance.
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Vaccines not just for kids Though vaccines are usually associated with childhood or foreign travel, older adults may need certain vaccinations as they age. Even those who received immunizations as youngsters may need refresher doses or vaccinations tailored specifically to the over 50 crowd. Seniors are urged to talk to their doctors about certain vaccines. In addition to flu shots, there are vaccinations that can help prevent other illnesses, such as pertussis (whooping cough), shingles, diphtheria/tetanus and pneumonia. Shingles is a condition that affects those who had chickenpox as children, and can be quite painful. A vaccination is an easy way to avoid it. Many local pharmacies now offer on-site immunizations, saving people a trip to the doctor's office.
Articles in Southern Maryland Health are for informational purposes only and are not intended to provide medical advice. Neither the editors of Post Community Media, LLC, the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this magazine. The publication of Southern Maryland Health does not constitute the practice of medicine, and this information does not replace the advice of your health care provider(s). Before undertaking any course of treatment, the reader must seek the advice of their physician and/or other health care provider(s).
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concentration of belly fat and a great risk of health problems,” the clinic states.
Battle the belly Why slimming down matters Men carrying extra weight around their middles may not like the way their clothes fit — but the health risks posed by belly fat extend beyond ribbing from friends or too-tight pants. Belly fat is not limited to the extra layer of padding just below the skin, the Mayo Clinic explains; it also includes visceral fat, which surrounds your internal organs deep inside your abdomen. Regardless of your overall weight, a large amount of weight around your middle increases your risk of cardiovascular disease, type 2 diabetes, colorectal cancer and sleep apnea. Researchers report those who have a normal weight but have excess belly fat may have a higher risk of dying from heart disease than even those who are obese, according to U.S. News and World Report. Studies have found that those with an overall healthy weight but “central obesity” are at almost three times a greater risk of dying from heart disease and two times a greater risk of dying from any cause
than those of normal weight with a normal waist-to-hip ratio. Central obesity can create insulin resistance, and those with greater belly fat tend to have less fat in areas where it can be protective, like the legs and hips.
Causes Many factors can contribute to belly fat, including age and genetics, but your weight is largely determined by how you balance your caloric intake with energy burned. “If you eat too much and exercise too little, you’re likely to pack on excess pounds — including belly fat,” says the clinic. But age can play a role in the process. We lose muscle as we get older, especially if we’re not physically active, and this loss of muscle mass decreases the rate at which your body can use up calories — making it harder to maintain a healthy weight. For some men, too, cells in the arms and legs lose the ability to store fat, which causes
Making changes
excess fat to store in the abdomen. The so-called “beer belly” isn’t necessarily due to alcohol consumption — though calories from alcohol are easy to pack on, given a typical beer has about 150 of them. Alcohol does affect the waistline in particular, however; according to the Mayo Clinic, when you drink, the liver burns alcohol instead of fat.
Determining waist size How can you tell if you’re outside the healthy range for belly fat? The Mayo Clinic recommends measuring your waist: • Stand and place a tape measure around your bare stomach, just above the hipbone. If your belly droops, lie down to take the measurement. • Pull the tape measure until it fits snugly around you, but don’t push into the skin. • Ensure the measure is level all the way around. • Relax, exhale and measure the waist without sucking in your stomach. “For men, a waist measurement of more than 40 inches (102 centimeters) indicates an unhealthy
If you’re carrying too much weight around your middle, consider making lifestyle changes to get on a healthy path. The Mayo Clinic recommends toning abdominal muscles with crunches or other targeted exercises, but these alone won’t banish belly fat. “However, visceral fat does respond to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat,” the clinic explains. Tips on taming your abdomen: • Eat healthy. Fruits, vegetables and whole grains combined with lean sources of protein and low-fat dairy products will revamp your diet and increase your overall health. Be sure to limit your saturated fat intake by eating less meat and high-fat dairy products like butter and cheese. Incorporating moderate amounts of “good” fats — monounsaturated and polyunsaturated — through nuts, fish and certain oils will benefit you, too. • Watch your portions. “Even when you’re making healthy choices, calories add up,” the Mayo Clinic explains. It’s easier to monitor your portions when you’re dining at home, so limit your restaurant meals (which are typically higher in calories, too). Use smaller plates at home to visually help you feel like you’re eating a “bigger” meal. If you’re eating out, share with a loved one or immediately box up half of your dinner for lunch the next day. By eliminating the temptation on your plate, you’ll be more likely to keep your portions in check. • Increase your protein. According to Men’s Fitness, about 25-30 percent of the calories in a gram of protein are burned in digestion — compared to only 6-8 percent in carbohydrates. Substituting 50 grams of protein for an equal amount of carbs saves you 41 calories and gives you energy to burn . . . literally. • Snack healthier. You can’t eat what you don’t have — a philosophy that works both ways. Skip the grocery aisles loaded with unhealthy Continued at right
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foods that will only taunt you. Snacks packing a healthy punch include fresh fruit and vegetables; unsalted, unsweetened nuts like peanuts, which help you feel full longer; whole grains; beans; and low-calorie options like dill pickles, which give you a crunch without the calories. Keep your home as free of temptation as possible, and ask household members and friends to support you in your aim to make changes. • Reach for fiber. The bulk in high-fiber foods fills your stomach, helping you feel full longer and ultimately eat less, says Men’s Fitness. Beans are the best choice with 8 grams of fiber per 1/2 cup. Those who add 12 grams of fiber to their daily diet lost a quarter of an inch from their abdomen without otherwise altering their diet, research shows. • Try lifting weights. Just 10 minutes of lifting daily done three times a week will help you manage your weight and gain strength. Research from Harvard shared by Men’s Fitness shows that 30 minutes of weight training weekly helps reduce waist size more than almost any other variable. • Stay hydrated — but don’t drink your calories. In addition to keeping you properly hydrated, water takes up room in your stomach — helping you control your appetite and reduce overeating. Proper water intake also aids in digestion and assists you in maintaining a healthy weight. In that vein, reach for no-calorie drinks like unsweetened tea or coffee to make sure you’re only eating your calories, not drinking
empty ones. • Make physical activity a way of life. The Department of Health and Human Services recommends adults get moderate aerobic activity at least 150 minutes a week or vigorous aerobic activity at least 75 minutes a week. Moderate activities can include brisk walking, while jogging is considered vigorous. The Mayo Clinic recom-
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mends practicing strength training exercises at least twice a week, too. To lose weight or meet specific fitness goals, you may need to exercise more than the recommended amount. Consult your physician and/or a professional coach for guidance on what’s right for you. —MEGAN JOHNSON
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The truth about male menopause Hormone changes are a natural part of getting older — for both men and women. But unlike the more dramatic reproductive hormone changes affecting women entering menopause, sex hormone changes in men happen over a period of many years. The term “male menopause” has gained popularity, the Mayo Clinic explains, but it’s something of a myth. This “menopause” for men is used to describe decreasing testosterone levels or less bioavailability of testosterone related to aging. In menopausal women, ovulation ends and hormone production drops rather quickly. In men, hormone production and testosterone bioavailability decline more gradually, the clinic says. Changes in sexual function, energy level or mood are subtler and may go undetected for years. Rather than calling these shifts “male menopause,” doctors may use the term “andropause” to describe these age-related hormone changes in men. In an article published in Reviews in Urology by Michael K. Brewer, MD, andropause is described as a condition causing “significant alterations in the quality of life and adversely affect[ing] the function of multiple organ-systems.” Other descriptions include testosterone deficiency, androgen deficiency of the aging male and lateonset hypogonadism, according to the Mayo Clinic. On the whole, testosterone levels vary greatly among men — but older men do tend to have lower testosterone levels than their younger counterparts. “Testosterone levels gradually decline throughout adulthood — about 1 percent a year after age 30 on average,” the clinic explains. “By about age 70, the decrease in a man’s testosterone level can be as much as 50 percent.” What does this affect? Some men may have a lower-than-average
testosterone level without any symptoms, but others may find that low testosterone causes changes in sexual function, sleep patterns and emotions. Low testosterone can create erectile dysfunction, reduced sexual desire, fewer spontaneous erections and infertility. Sleep can altered by insomnia or increased sleepiness, and some men may see a decrease in motivation or self-confidence. Sadness or depression can be a result of low testosterone, and some have trouble concentrating or remembering things, the Mayo Clinic says. Physical changes are possible, too, including an increased amount of body fat and decreased bone density. Reduced muscle bulk, strength and endurance can be a side effect as well. Tender or swollen breasts and loss of body hair can be a result of low testosterone, too. Rarely, some
men may have less energy or experience hot flashes. “It’s important to note that some of these signs and symptoms are a normal part of aging,” the Mayo Clinic states. “Others can be caused by various underlying factors, including medication side effects, thyroid problems, depression and excessive alcohol use. A blood test is the only way to diagnose a low testosterone level or a reduction in the bioavailability of testosterone.” If these descriptions sound familiar, speak to your doctor to evaluate your individual health and explore treatment options. Though natural testosterone production cannot be boosted, the clinic suggests being honest with your physician so he or she can begin identifying and treating any health issues that could contribute to your symptoms — from
side effects of certain medications to sexual issues. Make sure you’re leading a healthy lifestyle, too, by eating well and exercising regularly. “Healthy lifestyle choices will help you maintain your strength, energy and lean muscle mass,” the Mayo Clinic says. “Regular physical activity can even improve your mood and promote better sleep.” If you find yourself feeling down, remember that depression in men doesn’t always translate to sadness. You might be depressed if you feel isolated, irritable or withdrawn, or are consuming too much alcohol, using illicit drugs or working constantly, the clinic explains. Seek help if you just don’t feel like yourself. —MEGAN JOHNSON
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Similarly, persons with rheumatologic conditions like fibromyalgia, chronic fatigue syndrome, Lyme disease and lupus may suffer from many subjective symptoms such as overwhelming pain, fatigue, and gastrointestinal problems, among other unseen difficulties. An individual with a cardiac condition may become short of breath when moving short distances, but will just slow his/her I often hear the same refrain from clients: pace to adjust to their impairment. “I am unable to work, but look perfectly fine. Unfortunately, there may come a time So, am I entitled to receive disability benefits when such a person will suffer from an even if I don’t look disabled?” The answer is inability to maintain their efficiency at a resounding “YES!” work. Appearances can be very deceiving when Persons suffering from neurologic it comes to understanding the nature of conditions such as headaches (migraine, disabling illnesses. The fact that your outer cluster, tension-type) or early stage body is not displaying viewable multiple sclerosis, Parkinson’s disease, or impairments does not determine whether Alzheimer’s will not display outward you are suffering from a disability. symptoms that would reveal the severity of Many medical conditions do not cause the disorders to outside observers. They are people to exhibit overt symptoms. In fact, experiencing enormous discomfort, small subjective symptoms such as pain, fatigue, tremors and other clearly disabling and cognitive impairment (ability to symptoms, however. remember, concentrate, etc.) can be far In the end, it is the nature and degree of more disabling than medical conditions the symptoms from which an individual which are far more apparent (such as a suffers -- not their outside physical broken limb). appearance -- that will determine their A very good example of persons not eligibility for disability benefits. Our firm showing an overt medical condition are has substantial knowledge and experience people suffering from back/neck pain. in demonstrating the disabling nature of Although they can walk short distances and many common and uncommon medical sit for some period without discomfort, they conditions in order to assist our clients in will do their best to hide their pain so as to gaining success in their disability claims. maintain their employment as long as Scott B. Elkind is a principal with Elkind possible. Only when the pain and & Shea, The Disability Benefits Law Firm. accompanying fatigue become so great do His practice focuses on disability benefits. these folks finally file for disability benefits. PAID ADVERTISING
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Better ways to dine How to barbeque the perfect steak
• If it doesn’t sizzle, it’s not hot enough. Preheat your grill to at least 450 degrees for great sear marks and steakhouse-quality results. • Season the grill: a thin coating of oil on a hot grill both protects the grill surface and keeps your food from sticking. A refillable oil mister is an easy way to do this. Tip: Always turn the burners to low before spraying oil; never use non-stick sprays with aerosol since they are flammable. • Marinate your steak for 30 minutes to 2 hours (most cuts) to infuse complementary flavours into the meat. • Any sweet or sugary barbecue sauce should be applied in the last two minutes on the grill, or after the meat is removed. These sauces burn easily and can ruin a great steak. • Try a compound butter: first soften the butter to room temperature and then mix in the flavoring of your choice, such as blue cheese, sundried tomato or cheddar and jalapeno. Top the hot steak with a pat of this butter and watch the flavor melt all over the grilled meat. • Choose your weapon: don’t pierce your steak; use a good set of tongs to turn them. The more you poke holes, the more flavor and tenderness escapes. • Let it rest: cutting into a steak right off the grill lets juices escape onto the plate. Let any steak rest for 5 minutes before serving. The juices will settle evenly throughout the steak, giving a more tender, flavorful and enjoyable dining experience.
• Eating well, loving life, feeling better
making a person more regular. Whole-grain foods have a lower glycemic index than processed grains as well, meaning they won’t cause rapid blood-sugar spikes, which can be advantageous to those with diabetes. • Top pizza with vegetables. Instead of salt- and fat-heavy meats like pepperoni, ham or sausage, top your pizza with fresh vegetables. Peppers, tomatoes, olives, broccoli, and spinach each deliver a wealth of vitamins and minerals, and are a great way to add more fiber to your diet. • Opt for thin-crust. Different areas of the country and the tomatoes have a number of world favor different types of beneficial properties, including pizza. In the United States, New preventing the oxidation of Yorkers prefer thin-crust pizza LDL cholesterol. According to a while the Windy City is synonyreport from researchers at mous with deep-dish pizza. Athens Medical School that was While the debate continues as published in Nutrition to which type of crust is better, Research, a daily 70 switching to a thingram portion of ner crust may have tomato paste concertain health benDid you know? taining roughly 33 efits. Thick crusts A single slice of mg of lycopene pack more calories cheese pizza from was associated into each and a fast-food chain with an improveevery slice. When has about ment in flowpaired with cheese 200 calories. mediated dilation, and other topa measure of a pings, a slice of blood vessel’s ability deep-dish pizza, to relax. Tomatoes can help while delicious, may contain lower blood pressure, and they more calories than is wise to eat provide other heart benefits as in one sitting. Brick-oven pizza well. Enjoying extra sauce on parlors generally offer whisperpizza and supplementing with thin crusts sparingly touched sliced, cooked tomatoes can with cheese, sauce and basil to help make pizza healthier. produce the classic Margherita • Choose whole-wheat pie, making such pizza a crust. More restaurants are healthier alternative than New adding whole-grain pizzas to York- or Chicago-style pizza. their menus. By switching to a • Pair pizza with salad. One whole-wheat crust, you can way to make pizza healthier is boost your fiber intake by as to avoid overindulging. It is much as 50 percent. High-fiber easy to overdo it with pizza, but foods help to regulate choles- try to cut your portion size in terol levels in the blood and half, replacing that extra slice of help you to feel fuller longer, pizza with a salad or side order reducing the likelihood that of steamed vegetables to fill up you will overeat. Fiber also without overindulging. helps the digestive tract by
Healthier ways to enjoy pizza Pizza may have had humble beginnings, but today it is one of the most popular foods worldwide. More than five billion pizzas are sold across the globe each year, and pizza accounts for 10 percent of all food-service sales. Although pizza has many positive attributes, few consider it a healthy meal. Laden with cheese and high-calorie meats, pizza is often referred to as a guilty pleasure. However, there are a variety of ways to make the pizza you love better for your body. • Downplay the cheese. Pizza originated in Naples, Italy, and it has been said the first pizzas were comprised of just dough and sauce and no cheese. Restaurants that favor more authentic pizzas of the past will not rely heavily on cheese when preparing their pizzas. Instead of ordering a pizza with extra cheese, opt for minimal cheese to add just a subtle component of flavor to the pizza. Such an alteration to the recipe can greatly reduce the saturated fat and cholesterol. • Savor the tomatoes. Tomatoes provide a bevy of health benefits. The carotenoids, specifically lycopene, found in
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Helping prevent
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hair loss
Given an estimated 70 percent of men are affected by male pattern baldness, the subject of hair loss is familiar to many. Losing about 100 strands of hair per day is considered normal, but some men may experience accelerated hair loss as they age. Whether you’re in your twenties or sixties, baldness is not entirely preventable. For men, loss of hair typically begins at the temples and crown and proceeds in an M-shaped pattern, according to Men’s Health. In its most advanced stage, only a rim of hair along the back and side of the scalp remains. Your genes are mostly responsible for whether you lose your hair, but other factors can contribute. These include stress from an illness or general anxiety; hormonal changes caused by medications like antidepressants or chemotherapy; scalp infections; nutritional deficiencies; and diseases like lupus and diabetes. If you notice premature hair loss, you may want to speak to your physician to determine if an underlying cause is responsible. Regardless of the current state of your scalp, there are steps you can
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take to protect your hair: • Get your vitamin A. According to Men’s Fitness, the nutrient is important to promoting the growth and health of tissues and cells throughout the body — including those on the scalp. Yellow, red and orange fruits and vegetables are good sources of vitamin A: like carrots and leafy, dark green vegetables. Good animal sources include eggs, liver and fish oil. • . . . And don’t forget your B. Crucial to the normal formation of hemoglobin, B vitamins carry oxygen from the lungs to body tissues like the hair. Strong, healthy hair relies on a steady supply of blood and oxygen, so a deficiency in B vitamins can lead to increased hair loss, damaged hair and slow re-growth, Men’s Fitness explains. Protein-rich foods like chicken, fish, meat, eggs and pork are the best sources of vitamin B6 and B12. Good sources of folic acid include leafy vegetables, orange juice, avocado, broccoli and beets. • What about C? Essential to the production of collagen, vitamin C helps hold the tissues of the body together. Because the human body See Hair, Page 20
Spring 2014
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16 Southern Maryland Health
Spring 2014
Skin care for
summer
Unlike women with vials of beauty products, many men shun the idea of needing to care for their skin. But like any other organ of the body, treating the skin well can lead to health benefits and prevent illness down the road. With spring finally here and summer just around the bend, sunscreen is increasingly important — both for protecting the skin, preventing disease and maintaining a youthful appearance. According to the American Academy of Dermatology, more than 1 million new cases of skin cancer are reported each year. Caring for the skin and applying protection against harmful UVA and UVB radiation is just the beginning.
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For most men, shaving is an everyday routine — and hair on the face has a benefit: follicles across the cheeks, chin and neck help keep your face free of wrinkles. Men have more collagen than women and increased elastin fibers for skin strength, too. This network of fatty tissue under the skin gives men’s faces their support structure, and male skin is about 20-30 percent thicker than female skin. That thicker epidermis helps resist wrinkles. And because hair glands produce oil, men naturally have oilier faces — which means more moisture. Hydrated skin is youthful, plump and healthy. See Skin, Page 22
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Detecting prostate cancer The malignant cell begins to form tumors and, if untreated, prostate cancer may metastasize or spread to other organs. Though the cause of these mutations is unknown, studies point to various possible causes. Though “risk factors don’t tell us everything,” the ACS cautions, researchers have found several factors that might change one’s risk of developing the disease. Prostate cancer generally develops after the age of 50, with most cases diagnosed in men over the age of 65, the university states. According to the ACS, prostate cancer is rare in men younger than 40. Men of African and Caribbean descent are twice as likely as American men of European ancestry to develop prostate cancer. Those with a brother or father with prostate cancer have an increased risk for developing the disease. Men who smoke or consume a diet high in red meat and high-fat dairy products may
increase their risk of getting prostate cancer, the ACS states, but these men also tend to eat fewer vegetables and fruits. “Doctors are not sure which of these factors is responsible for raising the risk,” the society states. As a good rule, a healthy diet centered on whole grains, vegetables, fruits and low-fat products is beneficial to overall health. In many cases, prostate cancer grows slowly — and men can live for many years with a small, slow-growing prostate tumor, the university states. Other cases can be more aggressive and spread rapidly to other bones or organs outside the prostate gland. Early stages of the disease may not cause specific symptoms, increasing the need for screening tests including a prostatespecific antigen blood test and digital rectal exam. One or both of these tests are usually performed during an annual physical exam in men over age 50.
When symptoms of prostate cancer do appear, they can include weak or interrupted flow of urine; frequent urination (especially at night); difficulty urinating or holding back urine; inability to urinate; blood in the urine or semen; persistent pain in the back, pelvis or hips; pain or burning when urinating; and difficulty having an erection. The university states these symptoms can all arise from conditions unrelated to prostate cancer, too, but it’s important to promptly see a doctor if you are experiencing any of them. —MEGAN JOHNSON
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Other than skin cancer, prostate cancer is the most common cancer in American men. About 233,000 new cases of prostate cancer will be diagnosed in 2014, according to the American Cancer Society (ACS), and 29,480 men will die of prostate cancer this year. About one man in seven will be diagnosed with prostate cancer during his lifetime, and more than 2.5 million men in the U.S. who have been diagnosed with prostate cancer at some point are alive today. Unlike other diseases, prostate cancer in its early stages may not cause any specific symptoms or signs — which is why screenings are so important. According to the Columbia University Medical Center, a prostate screening provides the best chance of identifying prostate cancer as it begins. The disease develops when DNA in a prostate gland cell is injured or mutated, the university explains.
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Spring 2014
Hair Continued from Page 15
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cannot store the vitamin for long, Men’s Fitness recommends eating foods containing vitamin C every day. The best sources are in oranges, melons, berries, dark green vegetables, tomatoes and peppers. • Drink your water. Being properly hydrated is important for maintaining overall good health. Every system in the body requires water to function properly, so be sure you’re drinking lots of it throughout the day. Poor nutrition can cause hair loss, as can rapid weight loss, so eat those balanced meals and quench your thirst. • Look into zinc. Your hair follicle retention may be improved by taking a zinc supplement. Dovetailing with vitamin C, zinc is an important nutrient the body uses to process collagen. Without enough zinc in the system, you may experience skin and hair damage — especially
because thinning of the hair and hair loss are the primary symptom of a zinc deficiency. • Other treatments. If your hair loss is happening in a hereditary pattern, you may be able to slow it by using minoxidil (Rogaine) or finasteride (Propecia), according to Men’s Health. Available over the counter, minoxidil is applied to the scalp twice daily. It can help slow further hair loss in some and encourage hair re-growth. Finasteride is a prescription-only pill that blocks the formation of the type of testosterone affecting hair growth. Studies cited by Men’s Health suggest that finasteride helps prevent hair loss in up to 99 percent of men with hereditary-patterned baldness, and that two-thirds experience some new hair growth. As with minoxidil, any benefits from the medication can be quickly lost once its use is discontinued. Seek advice from your doctor about what might work best for you. —MEGAN JOHNSON
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Workout Continued from Page 5
familiar motions and not work as hard — or burn as many calories — during your workout. Switching up your movements will keep the body busy and ready for new challenges. Plus, you won’t get bored as easily . . . and may feel more inclined to keep up your routines. • Not learning proper techniques. Working with a coach or trainer before getting into a steady workout schedule could make a big difference for your longterm health — and whether or not you’ll get the results you seek. If you’re lifting weights, especially, professional guidance will help ensure you’re maximizing your strength and minimizing your chance of injury. • Failing to stay hydrated. Even mild dehydration can result in declined mental and physical performance, and an estimated 75 percent of adults are chronically dehydrated. Sweating will only exacerbate dehydration, so be sure you’re sipping water throughout the day — and especially during and after your workout. Consuming drinks rich in electrolytes can also help replenish fluids in the body. Failing to stay hydrated can lead to respiratory and circulation problems, headaches, ulcers, high blood pressure, kidney disease and other issues. Experts recommend drinking eight to 10 cups of water daily. And if you’re exercising for weight loss, remember that water helps suppress the appetite naturally and metabolize stored fat. • Going it alone. Though some men may prefer exercising solo, having a buddy there can keep you motivated — especially if a little friendly competition is involved. Bringing a friend or spouse with you to exercise could also keep you accountable for your goals, like meeting at the gym at least three times a week. A companion can also help push you beyond those comfortable limits and try going just a little further or a little longer than you think possible.
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410-414-9005 4 10-414-9005 • Staying too steady. Like performing the same exercises routinely, maintaining a comfortable pace can bore your body. Varying your pace during workouts — from slow, steady movements to moderate and intense speeds — can help burn calories and really get your heart pumping. • Following unnatural body movements. Bending, jumping, running and stepping will be more effective at toning muscles than those you wouldn’t ordinarily do — and unnatural movements could increase your risk of injury, too. Stick with practical, tried-and-true steps. • Overlooking injury. If you suspect you are hurt from exercise or any other factor, don’t ignore it. Overlooking pain could result in greater injury and only worsen your condition, not to mention extend the time it could take to recover. Give your body the time it needs to heal and consult your physician or other medical professional for guidance. —MEGAN JOHNSON
Mon-Fri 11:30 am-2:00 pm Mon-Thurs 4:30 pm-10 pm Fri 4:30 pm-10:30 pm Saturday 12:00 pm-10:30 pm Sunday 12:00-9:00 pm
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Spring 2014
Karen Acton, CEO Megan Johnson, editor
Southern Maryland Health
Cover design by Brandon Young
For advertising opportunities: In Charles County, call 301-764-2812 or email kminopoli@somdnews.com
is published by Post Community Media, LLC
In St. Mary’s County, call 301-866-6402 or email adailey@somdnews.com
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Jennifer Fairfax Family Building Attorney
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Fellow of the AMERICAN ACADEMY OF Adoption Attorneys
Skin Continued from Page 17
So how do you keep all that goodness going? Use a good cleanser and moisturizer, for one. Oily skin can be prone to acne and blackheads, and a mild and oil-free cleanser will help keep the skin clean and refreshed. Soap and water is fine for most skin types, though a fragrance-free product may be best for those with sensitive skin. Those with oilier skin can also look for an astringent to help prevent blemishes. A smooth, close shave is a goal for many — but getting the desired results can be tough. Modern razors with multiple blades can help remove dead layers of skin as well as unwanted hair. But for those with coarse or curly beards, multiple blades can cause razor bumps; reach for a single-blade or electric razor instead. Soothing shaving gels or creams can help protect the skin from daily shaving, and a soothing, alcohol-free aftershave balm with a disinfectant and moisturizer will help prevent ingrown hairs and blackheads. If you do nothing else, use sunscreen. Men are just as vulnerable to skin cancer as women. Free radicals generated by sunlight attack skin cells, destroying collagen and damaging cellular DNA — which can
lead to cancer. Protecting yourself with a sunscreen providing fullspectrum protection against both UVA and UVB radiation is your best defense against disease and aging. Look for a product with an SPF rating of 15 or more for all skin types, which will help protect you from sunburn and skin cancer. And remember that one application of sunscreen for the day is not enough: depending on how long you’re outdoors, how much you’re sweating and whether or not you’re in and out of the water, you will need to reapply. If you’re not in the habit of using sunscreen now, spring and summer are the perfect time to begin incorporating sun protection into your daily routine. Look for a spray or gel for easy application and grease-free results. Spray the exposed areas of your skin — typically the face, neck, arms and hands — after you dress for the day. If you’re balding, don’t forget to wear a hat outdoors and/or apply sunscreen to the top of your head. When in doubt (and when practical), covering up is the best defense for your skin: long pants, caps and long-sleeved but thin shirts can block the sun’s rays. Though summer may prove too hot for that level of protection, special sun-blocking clothing — fabric with an SPF of 30 or more — is also an option. —MEGAN JOHNSON
SPRING 2014
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