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ZING! Living Newsletter
June 2011
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Greetings!
June is Men's Health Month. I think we're all so attuned to the breast cancer awareness hoopla that we forget to honor the guys by highlighting the health issues most likely to affect them. While heart health, brain health, and cancer prevention top the list for men, the under emphasized topics of sexual, skin, and bone health are really important too.Hey, did ya hear about the USDA's new My Plate? Hooray! They've finally come up with something practical that we can use to guide the serving of healthier meals for ourselves and our families - no more counting out 6-9 servings of grains and 4 servings of fruit, etc... Honestly, though, I was hoping chocolate would share a much larger portion of real estate on My Plate. And, now that summer's here, let's review the importance of slathering on your SPF and the FDA's new sun screen rules. Yes, I know, we all look thinner and sexier with a tan - until we start noticing the sun spots, wrinkles, and skin cancers. Want to learn more about healthy living? Please visit Zing! Living's website where you'll find oodles of information on healthy living and cultivating the mental, emotional, and spiritual environment to support yourself in achieving your goals. While you're there, I invite you to sign up for my free online e-course, "Five Attitudes to Supercharge Your Wellness Journey," and enjoy some other free goodies too.
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Okay gentlemen, first we'll address the big dogs - heart attack, cancer, and stroke. Here's what to do - maintain a healthy weight, exercise vigorously an hour a day, eat a Mediterranean diet, quit smoking, watch your stress, and cultivate healthy relationships. That pretty much covers it. Oh, and see your doctor once a year for a physical and if you have a family history or medical condition that predisposes you to one of these diseases, in case you need special screening.
Now, on to other important stuff. A complaint that my male patients were often reticent to bring up is erectile dysfunction. It was usually muttered under the breath, as I had my hand on the door to leave, or it might not have been mentioned at all. Please bring it up! Your doctors are not clergy members; we are here to help you, and you need not be embarrassed. Erectile dysfunction may be the first symptom of a serious underlying disease such as reduced blood flow (cardiovascular disease), hormonal imbalance, or nerve damage (diabetes). Not only that, having a fulfilling sex life is part of enjoying a fulfilling life. Don't suffer, along with your partner, in silence.
Talk to your doctor if you are noticing difficulty achieving or maintaining an erection, and please, set it as your number one complaint to be addressed at the appointment. It may take your doctor some time to get a good history and sort things out.
Another problem that most men are not aware of is thinning of the bones. We typically think of osteopenia/osteoporosis as a disease that plagues women, but it absolutely can affect men too. Your weight and bone mass are on your side and provide you with about 10 extra years of protection, but all of us experience a decline in bone density with age.
Statistics show that men have a lifetime risk of bony fracture related to low bone density of about 30%. About 20% of men over 70 will die from a hip fracture within one year of their injury - the mortality rate from hip fracture is higher in men than in women. Advancing age, hormone imbalance, smoking, alcoholism, sedentary lifestyle, low calcium intake, and steroid medications are risk factors for low bone density in men and women. Low bone density can be prevented or at least postponed. Again, I encourage you to talk to your health care provider if you fall within one of these higher risk categories.
Are you noticing a pattern? Most diseases that plague as as Americans are preventable with the healthy lifestyle measures that I touted above. If you're having trouble establishing these kinds of habits, I encourage to seek help - it really can add high quality years to your life.
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Nutrition Guidelines We Can Actually Use!
I am really excited about the new My Plate guidelines, because they are exactly what I've been touting in my educational presentations to parents and kids. My Plate is much easier to relate to and use than the old pyramid stuff.
Here's a nifty idea my eleven year old daughter came up with to help children better understand the My Plate guidelines: First, have them draw a large X on a paper plate. Then have them draw in and color one half of the plate with bright fruits and veggies. On the other half, draw in and color a whole grain in one quarter and the chicken, fish, pork, or beef in the other. Kids can post their lovely artwork on the refrigerator as a reminder for them and their parents. (I love how creative she is.)
I encourage you to visit MyPlate.gov where they have all kinds of great information about good eating. Not only will they help you select what kinds of foods to put on your plate, they'll instruct you on portion size as well.
Bon appetite!
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Slather on Your SPF, Baby
The FDA has posted new guidelines for the labeling of sunscreens, which is good news for us. Sunscreens will now have to block UVA and UVB to claim the ability to reduce the risk of skin cancer and premature aging due to sun exposure. Sunscreen makers can no longer claim their products are "sweat proof" or "water proof" either. If you're going to be outside for more than an hour, or you are swimming, you need to reapply.
My dermatologist friends here in Phoenix recommend sunscreen for everyone everyday, regardless of the weather or how much time you plan to be outside. We are exposed to plenty of UV (ultraviolet) rays even while just walking to and from our cars. We need to cover all sun exposed areas, including the underside of our chins and noses, our chests, necks, ears, and our hands. Our hands get a lot of sun, especially when we are driving.
And yes, you need to apply sunscreen, even if you have a dark complexion - darker skinned individuals are not immune from melanoma, which is the deadliest type of skin cancer. It's not a bad idea to wear hats and clothes with SPF and sunglasses as well.
Studies show that being outside in nature, enjoying the sunshine, can improve our moods and keep us physically active. Enjoy your summer fun in the sun; just be smart about your skin.
p.s. Tanning beds are awful for your skin. Avoid them.
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Thank you for reading my newsletter. If you've found the information relevant and interesting, please tweet it, share it, or pass it along to someone else.
Need help navigating your way to healthier living habits? Call me at 623-242-8809 or email me at Melanie@ZingLiving.com. I look forward to working with you!
Sincerely,
Melanie Lane, MD, CPCC
Dr Lane, ZING! Living Coach
www.ZingLiving.com |
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Quote of the Month
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"Draw a crazy picture,
Write a nutty poem,
Sing a mumble-gumble song,
Whistle through your comb.
Do a loony-goony dance
'Cross the kitchen floor,
Put something silly in the world
That ain't been there before."
-Shel Silverstein
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Free Online Course ZingLiving.com
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Finding and maintaining an attitude to support your wellness goals can be challenging. Here I offer five new ones for you to try on to get things jumpstarted.
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Video of the Month
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 | | Ultimate Dog Tease |
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