Fit After 50: 5 Tips for Men

If you’re a man over 50, it’s probably more difficult for you to rebound from a bucket of wings, a doughnut binge or a six-pack of beer than in your younger days. Bad habits take more of a toll as you age.

Don’t wait until you have high blood pressure or gain 50 pounds to make a change. Healthy habits and smart lifestyle choices can make you look and feel years younger — and, more important, live longer.

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  1. Cut the salt for heart health

  Here’s a shocker: One in 10 deaths in U.S. adults are connected to eating too much salt. Sixty percent of those deaths occur in men. Too much sodium and too little potassium raise your blood pressure, a major contributor to heart disease. Cutting back on sodium bombs such as bread, cheese and processed foods can lower your risk. Add more heart-healthy leafy greens to your diet, and get more potassium through foods such as bananas. As a bonus, you’ll get fewer wrinkles.
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  2. Stay sharp

  Want to keep your wits as you age? A large body of evidence connects diet in mid-life to the risk of dementia and other cognitive disorders in later years. One 2011 study found an association between a Mediterranean-diet of healthy unsaturated fats and few saturated fats with a reduced risk of mental decline. Get more unsaturated fats through fish, vegetable oils and nuts.
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  3. Keep your bones strong

  Osteoporosis is not just a woman’s disease. Men lose bone mass after age 50, too. You may benefit from supplemental calcium and probiotics in the diet. A recent study in The Journal of Cellular Physiology found a connection between probiotic supplements and increased bone density in male mice. Researchers from the study commented that probiotics may help treat osteoporosis in the future, in addition to aiding digestive health.
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  4. Stick with water for prostate health

  When it comes to satisfying your taste buds, most men prefer soda over water. But the consequences to your future health may not be worth the extra flavor. New research suggests that 180,000 deaths per year may be related to sugary soft drinks. For men specifically, soda may increase your risk for prostate cancer on top of contributing to weight gain and the risk of diabetes. If you want to flavor your water, add some lemon berries, or add a little fizz with carbonated water.
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  5. For sexual health, go natural

  If you think red meat is manly and vegetables are wimpy, forget it — especially if you want a healthy love life. Eating too much red meat can clog your arteries and bump up your levels of bad LDL cholesterol, both of which can cause erectile dysfunction. For better performance, get more protein from plants and powerhouses such as black and red kidney beans, and cut back on red meat, refined sugars and trans fat.

Aging will happen no matter what you do, but you can age with grace and good health with the right diet and plenty of exercise. Just remember: It’s never too late to start making good decisions.

 clevelandclinic.org

Breakfast: 5 Simple Tips to Start Smart

How to start your day 
Plain Greek yogurt with fruit or nuts is a great grab-and-go option for a busy morning, with twice the protein of regular yogurt. If you have time to cook, try a veggie omelet with a 3:1 ratio of egg whites to yolks. You’ll get the benefits of eggs without the extra cholestero

How not to start your day
Put down that doughnut. It’s a load of sugar in a small package — and a sugar crash waiting to happen. Wild blood-sugar swings can leave you hungry for more junk food, all without filling you up with lasting energy

Ditch the sugary cereal
Speaking of sugar, avoid most of the colorful cereals on your grocery store shelves. They tend to contain added simple sugars, which trigger you to eat more and put you at risk for weight gain. On top of that concern, research suggests food dyes pose their own health risks. 

Eat eggs — but don’t overdo them
If you don’t have heart disease risk factors, limit yourself to six eggs with yolks per week. If you do have heart risks, eat no more than four. Moderation is important. For example, a recent study linked a nutrient in egg yolks to a compound in the gut that increases heart disease risk.   

Keep the coffee, but cut back if needed
Studies abound about the benefits of coffee — from neurological health to cancer prevention. In general, more research needs to be done to prove these benefits, but that shouldn't stop you from enjoying your coffee. Just cut back if you feel ill effects such as digestive issues or insomnia
      
  clevelandclinic.org 

Embryoscope: New Technology Helps Couples Conceive

We’re seeing things we’ve never seen before,” says Nina Desai, PhD. “This could change everything.”

There’s still a hint of wonder and disbelief in her voice.

Dr. Desai, Director of the Cleveland Clinic In Vitro Fertilization Lab, is talking about the EmbryoScope. This new technology revolutionizes the in vitro fertilization process, monitoring fertilized embryos’ development moment by moment — without disturbing their environment.

The new information from the EmbryoScope makes it much easier for IVF specialists to choose the best, most viable embryos to implant — increasing the chances of successful pregnancy and births.

Why the EmbryoScope is different

The EmbryoScope is a high-tech incubator with a time-lapse camera that allows researchers to see continuous imaging of embryos developing.

Most fertilized embryos today are kept in traditional incubators and researchers can only check on them once or twice a day. They can only be examined for minutes at a time, and researchers must be careful not to disturb the embryo’s environment.

That’s not a worry with the EmbryoScope.

IVF researchers touch a screen and watch in detail an embryo’s development moment by moment. They can better check for abnormalities and developmental milestones such as cell division, which can make a difference in the embryo’s ability to implant.

How does this help couples conceive?

Dr. Desai says, “Embryos do amazing things when we’re not looking. With the EmbyroScope I might see one that developed more erratically than the other. It gives us extra information that could provide an edge in choosing the most viable embryos.”

This extra information may also lead to new perceptions of what “good” embryos are in relation to the IVF process.

Because fewer embryos will be transferred through a more efficient selection the number of higher risk multiple pregnancies will decrease.  Of the 70 patients Dr. Desai or her team have treated using the EmbryoScope, 49 have gotten pregnant.

A revolution in embryo selection

This could revolutionize the way in vitro fertilization procedure is done, says Dr. Desai.

“One day soon, no one will be doing IVF the way it’s done now. IVF is constantly evolving,” she says. “In the near future we may see embryo selection being made by computer imaging systems that constantly monitor embryo progression past critical endpoints.”

clevelandclinic.org

Women: Protect Yourselves From Heart Disease

Pop quiz, ladies! What’s the number one killer of women? Breast cancer? Ovarian cancer? Stroke?

Wrong. It’s heart disease. Commonly viewed as a “man’s disease,” heart disease causes about 25 percent of women’s deaths each year in the United States. And the older you are, the more likely you are to get it.

After menopause, your risk for heart disease increases dramatically. That’s because your heart becomes quite vulnerable when your ovaries stop making estrogen, especially if you have other heart disease risk factors, such as diabetes, smoking and obesity.

Estrogen: Keeper of your heart

Estrogen does a lot of good for your cardiovascular system. It can:

• Decrease LDL (bad) cholesterol
• Increase HDL (good) cholesterol
• Dilate blood vessels
• Protect against blood vessel injury
• Prevent plaque from building up in arteries
• Aid the formation of new blood vessels

Evidence shows that estrogen may play a protective role in young women. Premenopausal women rarely develop coronary artery disease.

So, it makes sense that when estrogen levels drop during menopause, your heart loses a big supporter. The main question in recent years — and a major cause of confusion and controversy — has been whether hormone therapy can serve as a substitute.

Hormone therapy might help

In a nutshell: quite possibly.

For the last decade, the Women’s Health Initiative (WHI) trial and its researchers dominated the news on women’s hormonal health and cast research results in a negative and limiting way. Based on data from the WHI, the U.S. Preventive Services Task Force discouraged using hormone replacement therapy (HRT) for heart protection. The American Heart Association agreed, saying HRT should not be used to prevent or treat heart disease.

But last October, the results of a significant, long-term study from Denmark turned the tables. The study included 1,000 healthy women, ages 45 to 58. Some received HRT and some didn’t. Over 10 years, those who received HRT had the following positive results:

• Half the death rate compared to women not on HRT
• Fewer heart attacks
• Less heart failure

And the really big news: They had no increased risk of cancer, stroke or blood clot.

That study has been a game-changer. HRT is the only agent shown to reduce the rate of heart attack, death and heart failure in healthy, midlife women. Not even aspirin or cholesterol-lowering statins have done that.

So instead of continuing to prescribe the least amount of HRT for purely menopausal symptoms, we now can start considering HRT for its preventive health benefits.

Your best bet is a healthy lifestyle

We’ll continue to study the role of HRT in midlife women’s overall health. In the meantime, there are some sure ways to reduce your risk of heart disease during and after menopause. They’ll sound familiar because they apply to everyone at any age. 

• Don’t smoke. Smokers have more than twice the risk of a heart attack than nonsmokers. Even one to two cigarettes a day greatly increase the risk of heart attack, stroke and other cardiovascular conditions. Nonsmokers who are constantly exposed to secondhand smoke also have an increased risk.
• Treat medical conditions. If you have diabetes, high cholesterol or high blood pressure, you are at a higher risk for heart disease. Work with your doctor to keep these conditions under control.
• Maintain a healthy body weight. The more you weigh, the harder your heart has to work to give your body nutrients. Research has shown that being overweight contributes to the onset of heart disease.
• Exercise throughout the week. The heart is like any other muscle — it needs a workout to stay strong. Exercising helps improve how well the heart pumps blood through your body. Try to do at least moderate exercise for at least 30 minutes a day, on most days.
• Eat a heart-healthy diet. Enjoy plenty of plant-based foods, such as fruit, vegetables, nuts and whole grains. Limit sodium, saturated fat, cholesterol, trans fat (partially hydrogenated fats) and refined sugar. Omega-3 fatty acids are good fats and come from tuna, salmon, flaxseed, almonds and walnuts. Monounsaturated fats also are good for you and are found in olive and peanut oils.

Midlife is the time to plan for your “second adulthood.” Don’t let menopause and dwindling estrogen get in the way. Ensure your own good health and vitality, starting with your powerhouse, your heart.

clevelandclinic.org

Health benefits of juicing vs. smoothies

Juicing and smoothies are all the rage right now. While both can boost your fruit and vegetable intake (something most Americans need to do) and are great for getting a variety of produce into your diet, one is the better choice.

That’s the smoothie. Why? Juicing leaves behind a pulp—which contains fiber and nutrients that you end up tossing away—and thus you lose most of the benefits of whole fruits and vegetables. Blending produce into a smoothie, however, preserves fiber—and a smoothie can deliver an extra boost of vitamins, minerals and phytochemicals because it often includes fruit skins and pith. If your smoothie includes yogurt or milk, you get some calcium too. Blending, however, introduces oxygen and sometimes heat, which will knock out a little vitamin C and some B vitamins. (No big deal really, as most of us get plenty of C and produce isn’t a top source of the most sensitive B vitamins.) Smoothie-lovers beware, though: smoothies can easily turn into high-calorie, sugar-delivery devices if they include sweetened yogurt, sweetened juice, sorbet, frozen yogurt or ice cream (that’s called a milkshake, folks)—and, sadly, many made-to-order and bottled smoothies include these ingredients.

Bottom line: DIY smoothies reign supreme—you know what you’re getting or, for that matter, not getting. But they are no substitute for whole fruits and vegetables in your diet because it’s easier to take in more calories when you drink instead of eat them. Thus, the Produce for Better Health Foundation recommends no more than 8 to 12 ounces of blended or juiced produce daily.

eatingwell.com

Breakfast: 5 Simple Tips to Start Smart

How to start your day
Plain Greek yogurt with fruit or nuts is a great grab-and-go option for a busy morning, with twice the protein of regular yogurt. If you have time to cook, try a veggie omelet with a 3:1 ratio of egg whites to yolks. You’ll get the benefits of eggs without the extra cholestero

How not to start your day
Put down that doughnut. It’s a load of sugar in a small package — and a sugar crash waiting to happen. Wild blood-sugar swings can leave you hungry for more junk food, all without filling you up with lasting energy

Ditch the sugary cereal
Speaking of sugar, avoid most of the colorful cereals on your grocery store shelves. They tend to contain added simple sugars, which trigger you to eat more and put you at risk for weight gain. On top of that concern, research suggests food dyes pose their own health risks. 

Eat eggs — but don’t overdo them
If you don’t have heart disease risk factors, limit yourself to six eggs with yolks per week. If you do have heart risks, eat no more than four. Moderation is important. For example, a recent study linked a nutrient in egg yolks to a compound in the gut that increases heart disease risk.   

Keep the coffee, but cut back if needed
Studies abound about the benefits of coffee — from neurological health to cancer prevention. In general, more research needs to be done to prove these benefits, but that shouldn't stop you from enjoying your coffee. Just cut back if you feel ill effects such as digestive issues or insomnia
      
  clevelandclinic.org 

5 Drug Facts That Might Save Your Life

When it comes to medications, facts matter. Get a dose of truth about statins, prescription painkillers and more.

1. Acetaminophen is in more drugs than you think
Acetaminophen is in Tylenol, Pamprin, Alka-Seltzer Plus and other over-the-counter drugs. And it’s in prescription medications such as Vicodin and Percocet (check the label for APAP). Don’t mix and match — too much acetaminophen can damage your liver. 

2. Water is the safest bet for taking pills
Don’t take pills with just any liquid. Especially not alcohol, which can seriously interfere with the way your body absorbs medication. Use water, and swallow enough to keep pills from dissolving before they reach your stomach

3. Statins aren't just for heart disease
Most people who have had a heart attack or stroke, bypass surgery, stents, or diabetes should take statins. But statins can help some patients with high “bad” LDL cholesterol but no heart disease, too. Statins lower LDL levels by 20 to 60 percent

4. Your genes may change how you react

More than 100 FDA-approved medications have “pharmacogenetic” information on their labels. Why? Because some drugs — including certain antidepressants and Warfarin — will affect you differently based on your genetics. Some may have serious side effects for you that don't affect others. 

5. More painkillers don’t mean less pain

After a severe injury, two prescription pain pills may be more effective than one. But over time, taking too much backfires. Pain medications may inhibit the way your brain and spinal cord interpret pain signals — leaving you a higher tolerance and more pain.

clevelandclinic.org