Men’s Health

1. Men’s Health Stephanie Klein Sodexo Mid-Atlantic Dietetic Intern May 7, 2013

2. Objectives • RD vs. Nutritionist – what’s the difference? • Prostate Health & BPH • Healthy weight - abdominal obesity • Exercise • Vegetables • Prevent Prostate Cancer • Heart Health, Omega 3’s, Sodium & Label Reading • Berry good for your heart • Supplements • MyPlate • Alcohol & Hydration • Questions?? Then….SMOOTHIE!

3. RD vs. Nutritionist..What's the difference? • Nutritionist: this title varies by state • Anyone can call themselves a nutritionist • RD is a nutritionist but a nutritionist is not always a RD! • RD: protected by licenser • 4 yr degree in nutrition and dietetics or graduate degree • Most RD’s have a masters • 1 year internship/pass national registration exam from the Academy of Nutrition and Dietetics • CTU- continuing education

4. Prostate Health - BPH • The prostate is part of the male reproductive system • Most Men’s prostates get bigger as they age • Common problem with aging: • BPH or Benign Prostate Hyperplasia (enlarged prostate) • Causes increased urgency to urinate & difficulty urinating • Once you get BPH – its not reversible! (goal is to prevent this) • Can prevent BPH • Regular exercise (walking, jogging, running, or swimming) • Maintain a healthy weight & avoid abdominal obesity • Eat plenty of vegetables

5. Healthy weight & Abdominal obesity • “Overweight men are more likely to suffer prostate symptoms” – Nutrition Action Health Letter • Waist > 42 inches =doubles chance ofBPH • Beingoverweight/obese increases chance of enlarged prostate (BPH) by 30% • Greater increase of BPH with abdominal obesity • Where you're overweight is what matters most! • Abdominal obesity increases inflammation • Inflammation increases chance of BPH

6. Exercise • 30 minutes or more most days of the week! • Brisk walk, bike, swim, run, jog, etc • Weight baring activities • >60 yrs = loss of muscle mass • Lift weights, push-ups, squats • Prevents lean muscle loss! • Tips: • Park far from store • Take the stairs • Join a class at the local gym • Work out with a friend • Exercise may also help prevent cancer & keep you at a healthy weight (prevents BPH)

7. Exercise Cont.. • Balance calorie intake • Benefits include: • Lessens inflammation in the body • Decreases risk for BPH by 25% • Build & strengthen muscles • Increase energy levels • Increase metabolism • Lifts spirits  • Strengthens bones too!

8. Eat plenty of vegetables • Eating 6 servings vegetables/day lowers the risk for prostate symptoms by 32% • Even just 4 servings/day decreased risk of BPH • Vegetables contain certain phytochemicals (Lutein & Beta-carotene) • Lutein • Green vegetables • Spinach, broccoli, and peas • Beta-carotene • Orange or dark-green vegetables • Carrots, sweet potatoes, spinach • Compounds in vegetable tend to be anti-inflammatory (decreases risk for BPH)

9. Prevent Prostate Cancer Reduce your risk by: • Controlling your weight • Follow a plant based diet • Avoid excessive multivitamins & fortified foods • Eat omega-3 fatty acid rich foods 3x/week • Use turmeric (spice) & olive oil in cooking • Limit whole fat dairy products • Drink pomegranate juice • Eat tomatoes – lycopene (cooked) • Get adequate sun or take vitamin D3 supplements • Exercise daily!

10. Benefits of Soy in Cancer Prevention • Soy contains phytochemicals called isoflavones • Isoflavones affect many pathways in prostate cancer cells to prevent growth and spread of cancer • Overall, Soy is useful in preventing prostate cancer! • Good source of soy: • Tofu • Tempeh • Soybeans • Soy nuts • Soy milk • Turmeric (spice) also contains isoflavones which helps to prevent prostate cancer • Combine the two for the most effective prevention!

11. Heart Health • Limit sodium-1500-2000 mg/day (1.5-2 grams) • Aim for 2-3 servings fruit & 3-4 servings vegetables • 1 cup raw, ½ cup cooked = 1 serving • Limit saturated fat- <7% of daily calories • Choose low fat dairy products • Limit red meat, skin on meat, butter, fried foods • Choose fatty fish: salmon, mackerel, etc • Limit trans fat to 1% of daily calories (< 2 grams) • Limit cholesterol to < 300 mg/day • Read labels! (sodium, saturated fat)

12. Omega 3 fatty acids • AHA recommends 2 servings fatty fish per week for heart health! • Two types of Omega 3 fats- EPA + DHA • Serving size of fish = 3 oz. • If you want to use a supplement: • EPA & DHA = 500 mg or more daily (look on supplement label) • You can get Omega 3 fats from sources other then fish….

13. Sources of Omega 3 • Salmon • Sardines • Trout • Herring • Oysters • Mackerel • Halibut • Tuna • 1% milk with DHA • Flax seed, ground • Canola oil • Soybean oil • Walnuts • Omega 3 eggs • Fortified soy beverage (soy milk) • NOTE: These are weaker source of omega 3 fats but still important part of a healthy diet!

14. Heart Health - Limit Sodium • Avoid processed foods – prepackaged meals, snacks, canned foods, etc • Dressings, gravies, most condiments, and anything “salted” – peanuts, chips, pretzels • Avoid putting salt onto food – keep salt shaker in cabinet and not on table • Choose no salt added canned foods • Read labels – aim for < 500 mg per meal • 3 meals = 1500 mg • Snack (~300 mg or less) • Always look at the nutrition label!

15. If you purchase canned…

16. Substitutions for salt • Pepper • Chili powder • Dry mustard • Garlic (fresh or powder) • Ginger • Bell peppers • Lemon/limes • Mrs. Dash • Onions (fresh or powder) • Tabasco sauce • Vinegar • Any herbs/spices you like!

17. Berry good for your heart • According to USDA- Certain berries may protect the heart • Berries contain anthocyanins which decrease risk of heart attack • Make colorful fruit/veggies part of daily diet! • Which foods contains anthocyanins? • Blueberries • Strawberries • Blackberries • Cherries • Raspberries • Red cabbage • Red grapes • Black plums

18. Supplements • Calcium • Get your calcium from food, not supplements • Low fat or fat free dairy • Fortified cereals/juices • Dark green leafy vegetable • Get 3 servings of calcium rich food per day • Take Vitamin D supplement if you do not go out into the sun (sources: fatty fish and fortified foods) • Get your Vitamin D levels tested by your doctor! • A multivitamin is enough – Centrum Silver, One-a-day Men’s, etc • Omega 3 supplements are fine if you don’t eat fish • Look for EPA & DHA (500 mg or more)

19. Using MyPlate • Well-balanced diet • Whole grains • Fruits • Vegetables • Lean protein (fish, skinless chicken, pork, tofu, beans, lean beef) • Low fat dairy (choose skim or low fat milk, yogurt, etc) • Heart healthy fats (olive, canola, vegetable oil) • Check out MyPlate: ChooseMyPlate.gov • ½ your plate should be fruits/vegetables • ¼ of your plate should be lean protein • ¼ of your plate should be whole grains (brown rice, whole grain pasta, other grain of choice)

20. Alcohol • If you choose to drink alcohol, do so in moderation • Limit alcohol to 2 drinks per day for Men • One serving of alcohol or one drink: • 12 ounces of a beer or wine cooler • 8-ounces of malt liquor • 5 ounces of table wine • 1.5 ounces of 80 proof distilled spirits such as gin, vodka, whiskey, etc. • Alcohol contains empty calories – no nutritional value (no vitamins/minerals) • Alcohol may also contribute to dehydration • Drink water in between drinks (2 drinks = 2 cups of water)

21. Hydration Station! • > 65 years of age: Decrease in total body water content • Young adults = 80% of body composition • Older adults = 60-70% of body composition • What does water do?: • Maintains cellular integrity • Regulation of body temperature • Transports nutrients • Maintains normal body waste removal • Dilutes/transports medications • Thirst sensitivity decrease with advancing age • Increased risk of dehydration • Aim for minimum of 1500 ml of fluid daily!! (~50 oz or 6 cups of fluid)

22. Fluids • Fluids include: • Anything liquid at room temperature • Jell-O • Soup • Ice-cream • Milk • Ice cubes or ice chips • Italian ice • Popsicle • Juice • Sherbet • Sorbet • Coffee and Tea

23. Questions??

24. Time for Smoothies!!