Issue 149 | Men's Wellness

I S S U E 1 4 9 | MEN’S WELLNESS

CHARITY BEGINS AT HOME: AN INTERVIEW WITH DR. SAMER OTHMAN

PG 31

ROMANTIC LOVE AND HOW IT AFFECTS THE MALE BRAIN PG 09

BEST EXERCISES FOR MEN PG 39

A man too busy to take care of his health is like a mechanic too busy to take care of his tools.

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TEAM EDITOR IN CHIEF Brianna Connors

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SOCIAL MEDIA SPECIALIST Lauren Rider

CHIEF C R E AT I V E OFFICER Aviana Roth

CHIEF MARKETING OFFICER H a n n a h To w n e s

GRAPHIC DESIGNER A d a r a Wr i g h t

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CONTRIBUTORS A d r e a n a M e n d e z , A n n Y. , D r e w B . , G a y e Newton, Gentry Shannon, Ionuț Raicea, Louisa Emhof, Luke Argue, Mălina O. R., Nathan Pipkin, Peter C., Yuko Tabasa

A WORD FROM THE EDITOR Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what’s fun and fresh.

Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices!

We hope that our handpicked ideas will guide you towards selfrealization, self-improvement, and willingness to help those around you better themselves.

C ONTE NTS SEXUAL WELLNESS

LIFESTYLE

23

09

Healthy Aging: Sexual Drive

Romantic Love and How It

in Men Over 50

Affects the Male Brain

26

17

Explanations for Erectile

Why Men’s Mental Health Is

Dysfunction

Often Forgotten

49

39

The 10 Best Exercises for Men

Viagra May Reduce Alzheimer’s Risk

MEDICAL NEWS

31

Charity Begins at Home: An Interview with Dr. Samer Othman, D.D.S., M.P.H.

45

56 NUTRITION

13

The Best Ways to Gain Weight

Why Divorce Can Be so Bad for Men’s Health

53

35

The Best Protein Powders for Your Individual Goals

Why Men Should Never Skip Cardio at the Gym

56

The Best Colognes and Deodorants for Men

49

26

09

56

13

35

romantic

LOVE AND HOW IT AFFECTS THE MALE BRAIN WORDS BY MĂLINA O. R.

Humans are always surrounded by ever-

• Men fall in love faster.

changing emotions. The most powerful and

• Men change more dramatically regarding

influential emotion is love. It makes our hearts

their personality and perceptions.

pound and butterflies fill our stomach, but the

• Although women seem stronger in

most affected part of our body is the brain.

Although love is still a mystery to science, we still can’t help to ask ourselves: what is love? Why do we fall in and out of love? What makes us keep being in love with someone year after year?

relationships, they suffer more during breakups.

• Men like to live in the moment, but women are always thinking about the relationship’s future.

Science has never answered these questions.

MEN IN LOVE

HOW MEN AND WOMEN PERCEIVE LOVE

Love affects us no matter what, both in a

Women tend to understand and process emotions much better than men. Love can impair our judgment, cause a constant state of euphoria and change us for the better. There are pros and cons when it comes to love, and

positive and negative way. Men in love tend to be excited and cheerful as the feeling of love floods their brains with dopamine. They will try to make as many positive memories with their partner while the surrounding people will fade away.

usually, women are more realistic and look

Although some men try to hide their true

at the bigger picture. Significant differences

feelings and emotions, their guard is not that

between women and men are:

up. Love manages to open men towards being more relaxed, trusting and mentally stable.

Top Doctor Magazine / Issue 149 / 9

When men are in love, their brain enters a constant state of euphoria.

Men lean towards being overly careful around their partners and treating them like royalty.

Studies show that love can increase our pain tolerance. Other changes that occur in the male body when love takes over are: • A drop in testosterone and serotonin levels; • A massive increase in dopamine; • Increased sweat levels; • A temporary loss of appetite; • Increased bone strength.

When men are in love, their brain enters a constant state of euphoria. Euphoria, i.e., dopamine release into the brain, can change a man entirely. Scientists believe this euphoria state plays a crucial part in mating and procreation. By looking at this from a biological standpoint, euphoria is a crucial characteristic when it comes to finding a partner.

Love makes men constantly think about their partners because the dopamine cycle recompenses the body with that euphoric state. Studies also show that this can also happen because of the anterior cingulate cortex part of our brain. This brain region, responsible for obsessive-compulsive behavior, is linked with men’s constant thoughts of their partners.

Another benefit of love is stress relief, linked with oxytocin and dopamine levels. Being surrounded by love is a natural de-stressing method. Researchers suggest that single people tend to be more stressed as they lack the dopamine levels a person in love has. The cortisol levels, the so-called “stress hormone,” are much higher with single people.

A PARTING REMINDER Love is one of the most powerful feelings that we can experience. What happens in our brain when we are in love can’t be entirely explained due to its complicated nature. But the way love changes a person’s brain truly is a mystery.

Top Doctor Magazine / Issue 149 / 11

known, but being underweight can also put your health in danger. If you are an

adult over the age of 20 with a body mass index

(BMI) under 18.5, you may be at risk of various health issues, such as weakened immunity,

THE BEST WAYS TO GAIN WEIGHT

infertility and hormonal problems. In addition,

WORDS BY DREW B.

T

he health dangers of obesity are widely

nutritional deficiencies can lead to anemia and osteoporosis and an increased mortality risk.

WHAT IS THE IDEAL BMI? A healthy and ideal BMI weight is between 18.5 to 24.9. If your BMI is under 18.5, you are considered underweight. BMI calculations are based on height and weight.

There are some limitations to determining your health using BMI. For example, athletes have more muscles that weigh more than fat, and older adults may have lost some muscle weight.

Top Doctor Magazine / Issue 149 / 13

Unhealthy and Unbalanced Diet

Because they forget to eat or cannot afford nutritious meals, some people do not consume a healthy, balanced diet.

Genetics

Some people are underweight because of their genetics. They are naturally thin and

REASONS WHY YOU ARE UNDERWEIGHT

have a lower BMI.

Being underweight

A fast metabolism is why some people are

Metabolism

or overweight means

underweight and find it difficult to gain weight,

you’re under or over the

even when they eat an abundance of calories.

recommended weight range for your body to function correctly.

Illnesses and Medications

Some people cannot eat well because of illnesses or medications.

THERE ARE A VARIETY OF REASONS WHY PEOPLE BECOME UNDERWEIGHT:

14

Excessive Physical Activity

People who engage in excessive physical activity burn more calories than they can consume, resulting in an underweight condition.

HOW TO GAIN WEIGHT

Eating Small Frequent Meals

Add Calories and Nutrients to Your Diet

Plan to eat smaller but more frequent meals through-

You don’t need to make significant dietary changes if you are underweight. All you have to do is add food with high-calorie content, such as nuts or seed toppings, cheese and healthy side dishes that might help you pack on the calories.

Almonds, sunflower seeds, fruit and wholegrain wheat toast are all splendid options!

out your day. You can add some snacks as well.

Try Some Avocado A large avocado can provide around 322 calories, 29 grams of fat and 14 grams of fiber. This fruit is calorie-dense and ideal for weight gain. You can add avocados to your main and side dishes.

Popular calorie-rich healthy food choices for

Exercise to Gain Muscle

protein include red meats, pork, chicken with

If you’re planning to gain extra weight for your

skin, salmon, beans, whole milk, eggs, cheese

body, start exercising. Through this, you can

and full-fat yogurt. Look for potatoes, brown

gain weight by adding muscle to your body. At

rice, whole grain pasta, whole grains and whole-

the same time, you may also help stimulate your

grain bread for calorie-rich carbohydrates. Add

appetite when you exercise.

some calorie-rich healthy fats from nuts, nut butter, olives, avocado, butter, salad dressings, mayonnaise and high-fat cheeses.

Take Protein Supplements Protein supplements can help you gain muscle

Weightlifting can help you gain weight by building muscle. This isn’t the same as an aerobic exercise that will burn calories and may tend to work against your weight gain goal.

mass and weight, especially when combined with

A PARTING REMINDER

strength training. Athletes and bodybuilders

Focus on eating healthy foods rich in nutrients

are taking protein supplements as a common

and calories that will help you gain weight.

strategy to gain weight. Like meats and other

Avoid unhealthy foods consisting of too much

animal products, they contain all the essential

sugar and salt. Speak to a doctor or a health

amino acids required to stimulate muscle growth.

professional for the best ways of gaining weight

You can add protein powder supplements to your diet conveniently into a smoothie, ideally

and rule out the underlying cause of being underweight.

for breakfast.

Top Doctor Magazine / Issue 149 / 15

W O R D S BY D R E W B .

e always find new ways to stay healthy. We go to the gym, exercise at home, eat healthy meals and hydrate ourselves, but there is one aspect of our health that we often neglect — our mental health.

Humans can suffer from a mental health condition due to various factors, but mental health illnesses in men often go unnoticed. Unfortunately, many men, including those of celebrity status, can suffer from mental illnesses.

Notable celebrities tragically lost to mental illness are Chester Bennington, Anthony Bourdain and Robin Williams.

WHY DON’T MEN TALK ABOUT MENTAL HEALTH PROBLEMS? Mental illness is often seen as affecting women more than men. This misconception stems from the common belief in “male strength.” Men are less likely to speak about their emotions or challenges due to the fear of seeming less masculine.

Our treatment of masculine mental health problems is another reason why men suffer from mental disorders more than women. They are often criticized, accused of being weak, and told to “man up.” These responses can force men into thinking that mental illnesses make them inferior and hide any need for help. It could mean losing their families’ approval and their friends and co-workers’ respect.

SIGNS OF MEN HAVING DEPRESSION Mental health issues are the most significant cause of disability worldwide, with about 5% of all global health disabilities due to mental health disorders.

Suicide is the tenth leading cause of death globally. Males account for nearly 75% of all suicide cases. It would then make sense that most people with mental illness are men; however, this isn’t the case.

It is believed that 1 in 4 people will be affected by mental health issues at some point in their lives. Mental illnesses range from depression, anxiety, bipolar disorder, post-traumatic stress syndrome (PTSD), personality disorders, etc.

Numerous factors cause mental illnesses. Someone with a family history of depression is more likely to develop it. Stressful situations, loss of a loved one, financial problems and complicated relationships are also factors.

Mental illnesses can also occur to someone who has medical conditions such as diabetes, cancer or heart disease.

Top Doctor Magazine / Issue 149 / 17

SIGNS AND SYMPTOMS OF MENTAL HEALTH CONDITIONS •

Aggressiveness, anger, and irritability

•

Changes in mood or energy levels

•

Changes in appetite or sleeping habits

•

Difficulty focusing

•

Feeling restless

•

High consumption of alcohol

•

Feeling sad, hopeless or numb

•

Aches, pains or other physical symptoms without a clear cause

•

Obsessive or compulsive thoughts or behaviors

•

Thinking or acting in a way that causes concern to others or harms work, social or family life

•

18

Contemplating suicide

HOW CAN YOU GET HELP? There are many ways to help a person who has a mental illness. Ask them how they are feeling. Look for changes in their behavior, especially if someone just experienced an event that could trigger depression. Keeping in touch or calling them can make a big difference.

Encourage them to talk to a mental health professional and participate in support groups. Having support from a loved one can significantly impact someone’s recovery.

HELPFUL ORGANIZATIONS THAT MAY BE HELPFUL FOR MEN WITH MENTAL ILLNESSES •

National Alliance on Mental Illness, available at 800-950-NAMI (800-950-6264) or by free text for those in crisis (text “NAMI” to 741-741);

•

National Suicide Prevention Lifeline, available 24/7 at 800-273-TALK (800-273-8255);

•

Face It Foundation provides support groups, peer support, and other resources for men with depression.

A PARTING REMINDER You may never know that someone is suffering until it’s too late. It’s better to talk about mental health than to suffer in silence. We should also keep ourselves in check and make sure not to neglect our mental health as it is not just you who would suffer, but also our loved ones.

Another important reminder — always be kind!

Top Doctor Magazine / Issue 149 / 19

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22

Healthy Aging SEXUAL DRIVE IN MEN OVER 50 WORDS BY DREW B.

W

e often forget that we are not getting younger by busying ourselves with working and trying to make a living. This neglect often

leads to us being sickly when we are older and alone. As

we grow old, our bodies become fragile, and the activities that we do between our 20s and 40s take a toll on our health, especially our sexual drive.

Our lifestyle and health management can influence healthy aging. Exercise, a healthy diet, regular visits to the doctor and good mental health contribute to healthy aging.

WHY DO OLDER MEN LOSE THEIR SEXUAL DRIVE? As per the American Sexual Health Association (ASHA), sexual health is equivalent to embracing and enjoying sexuality throughout our lives. Age inevitably takes its toll on the body, and as men get older, they may experience a decline in their sexual drive. This decline is caused by numerous factors, including changes in hormone levels, medical conditions and lifestyle choices.

Top Doctor Magazine / Issue 149 / 23

It’s never too late to start making these changes and make yourself better because no matter how old we are, we should always take care of our health.

Men at any age can experience a low sexual

• Staying healthy: Eating a healthy diet and

drive, but men already in their 50s undergo

getting regular exercise can help keep your

both physical and environmental changes.

body healthy and functioning at its best.

Fortunately, there are steps men can take to improve their sexual health as they age.

#1: Testosterone

help keep you feeling young and full of life.

• Taking care of your mental health: Keep your

One of the key factors contributing to a healthy

mind active and practice meditation and re-

sex life as men get older is maintaining healthy

laxation techniques to improve memory. Be

hormone levels. Testosterone is the primary

informed of warning signs and always ask for

male sex hormone, and it declines with age.

help when struggling.

Unfortunately, this decline leads to a loss of libido, as well as other health problems such as fatigue, depression and an increase in body fat.

Fortunately, there are ways to boost testosterone levels naturally. Exercise, healthy eating and getting enough sleep can help keep hormones balanced.

#2: Medical Conditions Another factor affecting a man’s sexual drive

• Communicating with your partner: Talking with your partner about your sexual needs and desires can help maintain a healthy and open relationship.

• Seeing a doctor: If you are experiencing any problems with your libido, it’s essential to see a doctor. There could be an underlying medical condition causing the issue.

is medical conditions. Many common health

If you are experiencing any problems with your

problems, such as high blood pressure, heart

sexual drive, don’t be afraid to talk to your

disease and diabetes, can harm sexual health.

doctor. They can help identify any potential

Lifestyle choices also play a role in a man’s sex life as he gets older. Smoking, drinking alcohol and leading a sedentary lifestyle can negatively affect sexual health. Making healthy choices like quitting smoking, drinking in moderation and getting regular exercise can help improve overall

causes and recommend treatments that may help improve your sexual health. You can enjoy healthy aging and a fulfilling sex life with the correct information and support.

A PARTING REMINDER

health and well-being, including sexual health.

Small changes in your daily life help with healthy

HOW TO BE HEALTHY IN YOUR 50S

changes and make yourself better because no

The right lifestyle changes can ensure healthy aging and prevent future health problems along the way. Some tips for keeping your libido up in your 50s include:

24

• Staying active: staying physically active can

aging. It’s never too late to start making these matter how old we are, we should always take care of our health. It is always best to be old and healthy!

Explanations

for Erectile Dysfunction WORDS BY NATHAN PIPKIN

Erectile dysfunction is a sensitive issue for the men who experience it, but that’s precisely why we should take a moment to learn about the causes and treatment of erectile dysfunction.

A recent study suggests that 1 in 10 men will have erectile dysfunction at some point in their lifetime.

While the ailment typically affects older men, there has recently been a rise in erectile dysfunction reported in younger segments of the population. This is why it is vital to understand this element of sexual health.

26

Does Pornography Have an Impact?

• High blood pressure or high

Some experts believe that the wide-

• Stress and anxiety, especially an

spread use of pornography affects this dimension of sexual health. Recent studies indicate that 40% of Americans regularly visit porn sites, but does this impact the erectile dysfunction phenomenon? It seems like the answer is yes. Men who consume pornography often require increased sexual stimulation to achieve levels of arousal that used to be more easily attainable.

While the problem of erectile dys-

cholesterol; unusual amount resulting from a life change; • Excessive consumption of alcohol or tobacco products; • Hormone imbalances, such as low testosterone; • Cardiovascular disease or kidney disease; • Damage to the pelvic area, primarily through injury or surgery.

Many of these physical factors can also cause problems other than erec-

function is not simple enough to be

tile dysfunction. Therefore, any one

solved by abstinence from pornogra-

of them is worth discussing with

phy, it should be considered as a fac-

your doctor. In addition to a physical

tor. The amount of dopamine that the

exam, multiple kinds of tests can be

brain releases in an encounter with

used to investigate any physical con-

pornography is significant, and re-

ditions relating to a patient’s erectile

al-life sexual experiences that used to

dysfunction: ultrasounds, injection

be profoundly arousing can lose their

tests, urine tests and blood tests.

novelty when competing with interstruggles with erectile dysfunction,

Can Emotional Health Play a Role?

consider addressing this aspect.

While a doctor can run the tests list-

net pornography. If you or a loved one

What Are the Physical Explanations?

While pornography use can be called

ed above to determine any physical explanations, there may also be a psychological component to a patient’s erectile dysfunction. The most com-

a psychological factor, many physical

mon psychological culprit is anxiety.

factors can contribute to erectile

Men who have experienced erectile

dysfunction. Some of them can be

dysfunction in the past can become

resolved through lifestyle changes,

excessively worried about future oc-

such as diet and exercise adjustments,

currences, leading to what is com-

while others are more complex:

monly called performance anxiety.

Top Doctor Magazine / Issue 149 / 27

Another common emotional cause of erectile dysfunction is depression. Anxiety and depression can impact your body by reducing the amount of testosterone it naturally produces.

Another emotional dimension of erectile dysfunction for many men is relationship issues.

It will probably come as no surprise that relationship troubles can affect sexual desire and sexual function.

Just as these emotional factors are more complicated than the physical conditions described above, their treatment options are unfamiliar to many. If depression is at the root of erectile dysfunction, a prescription medication designed to treat depression or anxiety might be the solution. Talk therapy also works for many patients seeking to resolve emotional health struggles, especially in relationship issues where a professional couples counselor acts as a facilitator of conversation.

A Parting Reminder Erectile dysfunction can result from various health issues. Pornography usage, physical factors and emotional struggles all play a role in causing erectile dysfunction, and it often takes careful attention to determine the root of the problem. Stay informed about the causes and treatment options, and consult your doctor if you or a loved one is affected.

28

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CHARITY BEGINS AT HOME AN IN T E R V IE W W IT H DR . SA M E R OT HM A N , D . D . S . , M . P . H.

BY GAYE NEWTON

E

verybody loves a good home improvement project and the benefits of the results—a home that meets and exceeds your needs better than

before. What if that home is the entire town, the city

HOME GR OWN TALE NT Dr. Othman’s father, Mufid A. Othman, M.D., has been a nephrologist for nearly 50 years.

in which you were born and raised and you had the

“I grew up around medicine. I used to read my father’s

knowledge and resources to strengthen it forever?

old nephrology textbooks and learned about the parts

Would you do it? Dr. Othman did, and still does.

of the kidney far earlier than other kids,” he said.

A native of Macon, Georgia, Samer Othman, D.D.S.,

As he reached his teen years, though, Dr. Othman saw

M.P.H., grew up in and now makes his living in the

the heavy toll the job took on his father, who was his hero.

same city. He has operated his practice, Advanced Dental Arts, for the past eight years. Aside from managing his dental practice, Dr. Othman dedicates a large chunk of his days volunteering to make Macon and the middle Georgia area a greater place than it already is.

“As we better our community, it betters our lives and our families’ lives,” he shared. “There are only benefits to giving back to the place where you were raised and where you live. But, to improve things, you have to take action.”

“He was gone when I woke up in the morning and still not home before I went to bed at night. That wasn’t what I wanted to do. I wanted to have a family and be able to go to my kids’ activities,” Dr. Othman shared.

He appreciated that his father made his best effort to get to football games, band concerts and theater performances. The job, however, still demanded much of his time. But that didn’t deter Dr. Othman from medicine. A mentoring program in high school paired him with his childhood dentist.

Top Doctor Magazine / Issue 149 / 31

“She was an amazing person, and I thought

tor/insurance coordinator. Now we see about 30

hanging out with her all day would be a lot of

to 35 patients a day. We’ve been voted Best of the

fun. In those two weeks, I realized that I wanted

Best in middle Georgia for five years and Best of

to be a dentist,” he said.

Georgia this year,” he said.

By the way, the senior Dr. Othman is still prac-

Dr. Othman credits his staff and their expertise and

ticing and working at least 40 hours a week!

the community support for the practice’s success.

ADVAN CED DEN TAL ARTS

A C OMM UNITY F OC US

“My practice is general dentistry,” Dr. Othman

Dr. Othman learned the value of community

shared. “When I opened in January of 2014, I

service from his mother. He took her lessons to

hung up my shingle and hoped patients would

heart while still in school, immersing himself in

come. I saw a grand total of seven patients that

leadership roles and the university community.

first week, all friends and family.”

and Vice President of Mercer University and the

place for compassionate service and beautiful

National Student Associations. I just enjoyed being

smiles, as so many entrepreneurs do, with a

involved in the university,” he shared.

few people he knew. He gradually learned how to grow his business.

“I have one part-time and three full-time hygienists, three assistants and one administra-

32

“I was in the leadership of the Biology Honor Society

Dr. Othman started Advanced Dental Arts, a

That passion became an integral part of his professional life. One of Dr. Othman’s volunteering activities is lecturing at his alma mater.

MY FAMILY IS THE REASON FOR EVER Y T HING I DO. THROUGH THEIR ACT IONS, MY PA RENTS TA UGHT ME T HE IMP ORTA NCE OF COMMUNITY AND VOL UNTEERING.

“The theme of my lecture is ‘fail forward.’ You some-

out of pain, find love. I feel that our duty as

times fail, but you use that failure to propel yourself

human beings is to give back. We offer pro bono

forward. It is not an excuse for failure, but instead

treatment on a case by case basis and I set aside

is a reason to strive for success,” he said.

a certain amount that I give every year,” he said.

MAC ON VOLUN T EER CLINIC

Dr. Othman points out that there are many volunteering opportunities, big and small, and

Dr. Othman’s largest volunteer activity is his

the opportunities you choose don’t have to be

work at the Macon Volunteer Clinic, which pro-

related to your profession.

vides free primary medical and dental care for uninsured working adults. The clinic offers a wide array of services, including primary medical care, dental and eye care, diagnostic and testing services, mental health counseling and education. Dr. Othman is the Chairman of the clinic’s Board of Directors.

“I’ve been volunteering there since 2008 answering phones, filing, being a medical scribe and now being a volunteer dentist. As board chair, I’m hoping to lead the clinic to a successful 2022,” he shared.

“I’m hoping to help provide affordable produce to people that live within these food deserts that don’t have ready access to grocery stores. I learned gardening from my father. It will get me out of the dental office and still allow me to help the community that has supported me,” he shared.

A PAR TING R E MINDE R “My family is the reason for everything I do. Through their actions, my parents taught me the importance of community and volunteering,” he said.

Dr. Othman has found a satisfying way to balance

THE VALUE OF VOLUN T EER ING Dr. Othman focuses on volunteering to help others.

His intentions are purely to help those in need.

“Humanity. It’s my hope that everyone becomes a healthcare provider to help people. We make people healthy. We can help them find jobs, get

family, dental practice and giving back to his beloved community.

“I hope that I’m making my family proud. I hope my kids will be proud of me when they’re older and proudly talk about me,” he said.

And none doubt that they will.

Top Doctor Magazine / Issue 149 / 33

THE BEST

protein powders FOR YOUR INDIVIDUAL GOALS WORDS BY ANN Y.

T

he target market of protein powders

A soy protein powder is suitable for you if your

has spread across multiple consumer

health goal is to manage obesity, reduce the

groups, from fitness enthusiasts to

risk of breast cancer, reduce the risk of type

people looking to improve their overall health.

2 diabetes and treat osteoporosis or restore

If you are a consumer or have been eyeing

bone density.

protein powder for your diet, decide on your individual health goals first.

Several manufacturers produce soy protein powder and isoflavone supplements. Isoflavones

Whatever your fitness and health goals,

are plant chemicals that resemble estrogen in

protein powders are available in a convenient

structure. Soybeans are high in protein, vitamin

and on-the-go form that is so easy to

C and folate, while being low in saturated fat.

incorporate into your daily life. There are

WHEY PROTEIN POWDER

many different types of protein powder like dairy-based and plant-based.

Whey protein is one of the best-studied supplements in the world. According to

SOY PROTEIN POWDER

numerous studies, it can help you increase

Soy protein is an excellent substitute for whey

strength, gain muscle and lose extra amounts

or casein for those who don’t eat dairy. Soy is

of body fat. It is more than just a protein since

linked with more healthful cholesterol levels.

it contains many other nutrients with potent

It can help lower the risk of heart disease. In

biological effects. It contains an incredible

2015, researchers looked at several trials to see

range of essential amino acids that the human

if soy affected people’s cholesterol levels. They

body easily absorbs.

discovered that eating soy lowers total cholesterol, triglycerides and low-density lipoprotein (LDL) cholesterol levels in the arteries.

Whey protein is the liquid byproduct of milk that separates during cheese production.

Top Doctor Magazine / Issue 149 / 35

Protein powders are convenient for taking your daily protein requirements and keeping up with your health and fitness goals.

It goes through various processing steps to

Casein powder has been shown to offer

become a protein powder usually flavored

muscle-building effects similar to whey

in chocolate, vanilla and strawberry. Lactose

protein powder. You can build muscle while

intolerant people are generally tolerant of

you sleep if you take it as a nighttime snack.

whey protein.

This is another plant-based type of protein

to lose weight, whey protein is a fantastic option.

with adequate levels of protein. Pea Protein

Whey protein offers numerous other health

Powder contains high levels of branched-

benefits, including lowering blood pressure

chain amino acids (BCAAs) to boost fullness

and blood sugar and reducing symptoms of

hormones and strengthen muscles.

stress and depression. Also, it can help protect against cancer, reduce symptoms of hepatitis, increase bone mineral density and improve the immune function of HIV patients.

CASEIN PROTEIN POWDER

Casein, a protein found in milk, is digested and absorbed much more slowly than whey protein. The slow process is due to the acidic environment in your stomach, which causes the casein to clot or form as a gel. As a result, it takes your body nearly twice as much to digest and absorbs the same amount of casein as whey protein. digesting

properties.

Pea

protein

powder

supplements

are

extracted from yellow peas. It is known as a high-quality protein and a great source of iron. It can help in muscle growth, weight loss and heart health.

Pea protein is popular among vegans and vegetarians and people with allergies to dairy or eggs. It is absorbed slower than whey protein but faster than casein.

A PARTING REMINDER

Protein powders are convenient for taking

your daily protein requirements and keeping

The benefit of casein powder is its slowConsuming

casein

protein powder results in your muscles’ gradual and steadier exposure to amino acids, thereby reducing the rate of muscle protein breakdown and promoting growth.

36

PEA PROTEIN POWDER

If you are a bodybuilder, gym enthusiast or need

up with your health and fitness goals. Consult an expert before settling on a protein powder type and brand. With protein powders, you could be on your way to achieving your individual health goals!

T

WORDS BY DREW B.

here are times when we feel like we don’t have a lot of energy to do what we need to do throughout the

day. There are also times when we have a hard time sleeping or waking up on time, making us sluggish.

The frequent reason behind these ups and downs is lack of exercise. People are often prompt to excuse our lack of exercise with their busy schedules. What they don’t realize is they can bring the gym home with some simple exercises.

HOW CAN EXERCISE BENEFIT YOUR WELL-BEING? There are many benefits of exercise for men. Exercise can help you maintain a healthy weight, reduce your risk of heart disease and stroke, improve your mood and boost your energy levels. It can also help you stay mentally sharp as you age.

When we exercise, our body releases natural hormones called endorphins that give us the energy to perform well in our daily activities. It also greatly improves our cardiovascular health and allows us to have greater endurance during activities and still have enough energy left after we’re done.

Another benefit that we get from exercise is it improves our quality of sleep. After a good sleep, we feel refreshed and focused, both physically and mentally.

THE 10 BEST EXERCISES FOR MEN How much exercise do men need? According to the Centers for Disease Control and Prevention, most men need at least 150 minutes of exercise per week.

However, even the smallest amount of exercise is beneficial to the body.

Top Doctor Magazine / Issue 149 / 39

01

JOGGING OR RUNNING

Jogging or running is an excellent exercise for overall fitness and cardiovascular health. It’s easy to learn and can be done practically anywhere.

Plus, it’s a great way to get some fresh air and sunshine!

02

03

WEIGHTLIFTING Weightlifting is a great way to build muscle mass and strength. It also helps improve bone density, a vital improvement as we grow older. You can perform weightlifting at the gym or home with free weights or weight machines.

CYCLING Cycling is another amazing exercise

for overall fitness and cardiovascular health. It’s low impact, so it doesn’t strain the joints and can be done indoors or outdoors.

04

SWIMMING

05

STRENGTH TRAINING Strength training is a great way to tone your body and improve muscle mass. You can do it at the gym with

free weights or weight machines or resistance bands or weights at home.

40

Swimming is a great exercise for overall fitness, cardiovascular health, and muscle tone. It’s also a great way to cool off during the summer months!

Weightlifting is a

great way to build muscle mass and

strength. It also helps improve bone density,

a vital improvement as we grow older.

06

07

PILATES

Pilates is another exercise that improves flexibility, strength and mental clarity. It can be done at the gym or on a mat or machine at home.

YOGA Yoga is a great exercise for improving flexibility, strength and mental clarity. It is a versatile exercise that can be done at home or in a studio.

08

MARTIAL ARTS

09 10

Martial arts is a great way to improve overall fitness, cardiovascular health and muscle tone. They can also help improve self-defense skills.

BASKETBALL Basketball is a great exercise for overall fitness and cardiovascular health. It’s

also a fun way to socialize with friends!

RUNNING OR WALKING IN PLACE Running or walking in place is great for overall fitness and cardiovascular health. You can do it at home without any special equipment.

42

These are just a few of the many helpful exercises for men. No matter which one you choose, be sure to start slowly and gradually increase your intensity level to avoid injuries.

A PARTING REMINDER Exercise is one of the most helpful activities that we can do to maintain a healthy lifestyle. The numerous benefits of exercising can take you one step further towards reaching your health goals.

It’s never too late to start! Pick an exercise that you enjoy the most or alternate between multiple exercises from time to time if the routine is not your cup of tea.

Top Doctor Magazine / Issue 149 / 43

A

lthough divorce has become a constant reality in recent times, we often overlook its harmful effects,

especially

on

middle-aged

men.

Thankfully, there are ways to mitigate the impact of divorce on men’s health.

THE PHYSICAL EFFECTS OF DIVORCE ON MEN One of the physical effects of divorce is inflammation.

When unattended, certain levels of inflammation can cause far-reaching health impacts in the body, such as hardened arteries, increased risk of stroke and heart disease, cancer, diabetes and dementia.

The study that followed inflation increases in divorcees found no increase in women’s inflammation levels. This difference may be caused by men’s tendency to have smaller social support networks than women. The absence of a healthy way to express emotions may lead to higher inflammation levels in the body. Furthermore, higher inflammation levels are linked with poor lifestyle habits. Thankfully, there are ways to address these causes and promote health in divorced men.

Top Doctor Magazine / Issue 149 / 45

MENTAL HEALTH PROBLEMS ASSOCIATED WITH DIVORCE Unfortunately, there are significant mental health problems that many divorcees experience. Separating from a life partner, regardless of how unhealthy the relationship was, can put a lot of strain on a person’s mind and emotions. Divorced men are over eight times more likely to commit suicide than divorced women. Experts think this may be attributed to the lack of social integration that many divorced men experience.

THE DIFFERENCES OF DIVORCE FOR MEN AND WOMEN Although divorce is mentally and physically challenging for men and women, there are differences between genders and their responses. The negative impacts of divorce are less significant in women due to higher levels of self-care and personal hygiene, including proper nutrition and exercise, than divorced men.

Men who suddenly live on their own following a divorce stop prioritizing simple things such as basic nutrition and hygiene.

This lack of self-care appears to be the most significant factor in why men’s health suffers following a divorce. However, this also means that men can begin to turn their lives around and recover their health!

Take the time to make healthy meals, get enough sleep, maintain a work-life balance and visit your doctor and dentist regularly in order to lower inflammation in the body and take back control of your health. These simple steps could go a long way in helping divorcees to live happy and healthy lives.

A PARTING REMINDER Beginning a new life after divorce can be intimidating and worrisome. It’s tempting to fall into a pattern of isolation and unhealthy living. However, there are ways to mitigate being a divorcee that will lead to long-term health and happiness.

Eating three balanced meals a day, getting regular exercise and making sure to schedule regular checkups with your primary care doctor are some of the simplest yet most important things you can do for your health.

If you’re facing mental health struggles such as depression or anxiety following divorce, make sure to talk to your doctor about ways to deal with your health concerns.

47

VIAGRA MAY REDUCE

ALZHEIMER’S RISK

BY ADREANA MENDEZ

I

magine waking up one day and finding it

helpful in improving erectile dysfunction, which is

difficult to make a list of things you need

also a blood pressure issue. As a result, it’s commonly

to get done for the day. You forget your

used in treating erectile dysfunction. Viagra has also

appointments. You find it hard to do things you

been used to treat pulmonary hypertension in both

could normally do with ease. Unfortunately, this is

men and women. Viagra can also assist in treating

a reality for people with Alzheimer’s disease, and

vascular dementia, another blood issue caused by

more seriously, with dementia.

reduced blood flow to the brain.

Since there is currently no known cure for Alzheimer’s, people who have this disease sadly live with the inevitable truth that they will slowly lose their memory. People have researched for years to figure out a “cure” for Alzheimer’s, and nothing has been found to stop it. However, research has yielded some encouraging results, including a potential way to reduce the risk for Alzheimer’s.

Viagra Reduces the Risk for Alzheimer’s Alzheimer’s is a brain disorder that slowly decreases brain function and causes memory loss. It isn’t easy to find cures or treatments to reduce these effects. However, there have been a few recent breakthroughs, including a study of over 7 million American Viagra users which found about 69% had

What Is Viagra?

a reduced risk for Alzheimer’s. However, research-

Viagra is a treatment for erectile dysfunction and

association between Viagra and a reduced risk for

some forms of high blood pressure. It was first

Alzheimer’s, there is no direct causal link between

created as a heart drug treatment to dilate blood

the two. Therefore, clinical trials are necessary to

vessels. The first users of Viagra found that it was

determine how effective Viagra is.

ers caution that although research has noted an

Top Doctor Magazine / Issue 149 / 49

Researchers hope to come up, in the near future, with an answer that will help provide people

the opportunity to lead healthier and fuller lives without the fear of Alzheimer’s.

Testing How Effective Viagra Is There is limited information on why Viagra is associated with a risk reduction for Alzheimer’s.

Still, Dr. Feixiong Cheng, a Cleveland Clinic researcher, plans to conduct tests directly focusing on a potential link between the two. Cheng’s study

tests have begun in order to determine how effective Viagra is in reducing Alzheimer’s symptoms. So far, the tests have provided positive results, and sildenafil is a potential option for treating Alzheimer’s.

began by screening over 1,600 drugs by the FDA.

Researchers hope to come up, in the near future,

The team studied drugs that target beta-amyloid

with an answer that will help provide people

and tau, which are two proteins found in the brains

the opportunity to lead healthier and fuller lives

of people with Alzheimer’s. The team determined

without the fear of Alzheimer’s. Once the clinical

that Viagra best targeted these proteins. The study

trials provide a clear understanding of how Viagra

also determined that many of the tested drugs and

affects the proteins in the brain, it will be easier

vaccines were not as effective as Viagra.

to determine whether or not there is a direct

Research suggests that various factors cause Alzheimer’s, including genetics and environment.

correlation in risk reduction for Alzheimer’s.

As a result, researchers developed a model that

A Parting Reminder

considers these factors. When testing the use of

Even though understanding the link between

sildenafil in Viagra users over a period of six years,

Viagra and Alzheimer’s disease is still unclear,

the researchers noticed the risk of Alzheimer’s

there is hope even through association. Viagra

was reduced. Researchers wanted to be sure that

has already had positive laboratory tests, and even

sildenafil was worth testing further, so they tested

some preliminary research has shown its effects on

it on nerve cells that came from Alzheimer’s pa-

beta-amyloid and tau. The outcome is optimistic,

tients. The result was a growth of nerve projec-

and perhaps someday, Alzheimer’s will be cured.

tions and decreased tau accumulation.

50

Some preliminary clinical studies and laboratory

WHY MEN SHOULD NEVER SKIP CARDIO AT THE GYM WORDS BY DREW B.

W

e all want that gorgeous, well-toned

that your genes will improve your cardiovascu-

summer body. But no matter how

lar health. Many factors can influence how your

hard we try to work out in the gym,

body responds to exercise. Whether you’re an en-

we still get frustrated at the difficulty of losing

domorph (i.e., a person with a higher percentage

weight or gaining muscle mass. Men have this

of body fat than muscle mass) or a hard gainer,

impression that they would lose weight if they

cardio is still beneficial for you.

do cardio or are often embarrassed to do cardio since they look at it as “not manly.” But the truth is that cardio is vital for building muscle and toning your body.

WHAT ARE THE BENEFITS OF CARDIO WORKOUT? Cardiovascular workouts strengthen the heart

WHAT IS CARDIO?

and lungs by increasing their capacity and

Cardio is short for cardiorespiratory, meaning anything that involves the heart and lungs working together to provide oxygenated blood to the muscles. Cardio covers a range of different activities, but what they all have in common is that they’ll raise your heartbeat.

reducing hypertension. The more fit you are, the more calories you burn even when you’re not working out, thanks to an increased resting metabolic rate.

Cardio workouts help lower blood pressure, improve cholesterol levels and control diabetes

The American Heart Association research shows that genetics have a 20% to 40% influence over what you can do cardio-wise. This doesn’t mean

better if done regularly. In addition, cardio workouts protect the heart from developing disorders such as coronary heart diseases and other chronic conditions. Cardio exercise can also reduce stress and release endorphins to improve mood.

Top Doctor Magazine / Issue 149 / 53

Regardless of your body type, you can always choose a cardio workout that suits you best.

Cardio is good for burning fats since it provides a full-body workout.

Along with resistance training, Cardio exercise enhances the process of lipolysis (i.e., the breakdown of fat cells into energy).

HOW TO CHOOSE YOUR CARDIO WORKOUT? Popular Types of Cardio Exercises

• Running: A simple cardio exercise for both beginners and experts.

• HIIT (High-Intensity Interval Training): These workouts include sprints, hitting boxing bags, swinging the kettlebell or even light car pushes. What’s important about this workout is that it is done in a short burst. You will need to have a proper meal for excellent results.

• Cycling: It is considered a low-intensity training that burns less fat than running. You can cycle in the gym on a stationary bike or outdoors for 30 minutes.

• Swimming: This activity engages your heart and lungs, making it a perfect cardiovascular exercise. Swimming works out your entire body while toning it for an added benefit. A swimming workout can include freestyle, backstroke and sidestroke.

• Jump Ropes: It’s a fast and effective workout that provides both warm-up and a serious workout. Jump rope helps improve your coordination and metabolism while making you sweat like crazy.

A PARTING REMINDER Don’t skip cardio just because it sounds less “manly.” Regardless of your body type, you can always choose a cardio workout that suits you best. Begin small and work your way up while also listening to your body; it will tell you if you’re doing too much and need to reduce the intensity or the duration.

Along with a proper diet with your exercise regime, you will be closer to the health and body you want to achieve with a little cardio added in.

54

the Best

Colognes and Deodorants for Men WORDS BY MĂLINA O. R.

man’s life can get quite busy. So, he needs a refreshing cologne to smell incredible and a durable deodorant to last through the entire day. The key ingredient to finding the perfect cologne or deodorant is to know what you are looking for.

56

Cologne for Men Cologne consists of citrus, an aromatic base for a refreshing feeling. It is less concentrated than the usual perfume. There are millions of options to choose from, so finding the perfect cologne can get quite challenging.

Some of the best options for men are:

Chanel Bleu De Chanel Eau de Parfum

Giorgio Armani Beauty Acqua Di Gio Pour Homme

Versace Eros

cated lifesaver is a clean, woody

with

the Versace Eros cologne

With its hints of tobacco,

is brought to life by mint

cocoa and ginger, this in-

The Acqua Di Gio Pour

leaves, lemon zest and green

credible cologne is the per-

Homme is a special co-

apple. Versace Eros brings a

fect option if you’re stuck

notes of citrus and amber.

logne because of its main

fruity and cheerful feeling

between sweet and spicy.

You can use it for a select

ingredient: rosemary. Such

to the wearer. Versace Eros

party or your everyday

an unconventional ingre-

still smells masculine with-

wear. If you’re looking for

dient made this cologne

out woody scents.

a cologne that will never let

boom into the charts. In

you down, this is the one.

addition, the scent of the

This simple yet sophistifragrance

cologne is inspired by an aquatic option, making it super fresh and clean. This is the perfect choice if you aren’t looking for overpowering scents.

58

The energizing scent of

Tom Ford Tobacco Vanille

Deodorants for Men It’s much easier to find a deodorant that will fit you compared to cologne. Nevertheless, you’ll still have to consider some key elements. The scent, protection against sweat and residue marks are essential factors you must check before buying a deodorant.

Old Spice Classic Deodorant Stick

Dove Men + Care Clean Comfort Deodorant Stick

Degree Clean Clinical Antiperspirant Deodorant

Schmidt’s Sensitive Skin Deodorant Skin

As the name states, the

This moisturizing stick is

Old Spice Classic Stick is a classic. This deodorant has

the best-selling deodorant

Every gym rat needs a strong

problems when it comes

from the Dove Men + Care

deodorant. The Clean Clin-

to their sensitive skin.

the citrus and clove fra-

line. The neutral fragrance

ical Antiperspirant Deodor-

This burden can be fixed

grance that made it such

and long-lasting protec-

ant contains enough ac-

by using Schmidt’s Sensi-

a big name. Besides the

tion gathered a solid fol-

tive ingredients to prevent

tive Skin Deodorant. This

familiar scent, it is a rea-

lowing of loyal men. With

sweat from staining your

product does not contain

sonably priced deodorant.

no residue on clothes and

gym wear. Usually, clinical

baking soda, a common

low prices, men worldwide

antiperspirants are pricier.

deodorant ingredient that

became obsessed with this

However, their sweat pro-

causes skin irritation. It is

deodorant. This is the best

tection is undeniable.

also fragrance-free, an-

Some men can experience

overall deodorant antiper-

other component that may

spirant for men.

cause inflammation and rashes. Although the product is a little expensive, it’s the best choice for men with sensitive skin.

Top Doctor Magazine / Issue 149 / 59

A Parting Reminder The best choice for you is out there, and you can find it by paying attention to the ingredients of the product.

If you have skin problems, consult a dermatologist.

Countless colognes and deodorants are waiting to be bought and tried, each with unique components and different scents.

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