B vitamins are found in whole unprocessed foods. Processed carbohydrates such as sugar and white flour tend to have lower B vitamins than their unprocessed counterparts. B vitamins are particularly concentrated in meat such as turkey and tuna, in liver and meat products. Other good sources for B vitamins include kombucha, whole grains, potatoes, bananas, lentils, chili peppers, tempeh, beans, nutritional yeast, brewer’s yeast, and molasses.¹

What Does It Do?
Each of the B vitamins has their own functions to serve in the body, but in general they may be considered to play a role in energy metabolism and helping to promote homeostasis when the body is under stress. The use of the entire B-Complex is recommended since the individual B vitamins affect one another’s absorption, metabolism, and excretion.²

B-Complex And Energy
Each of the B vitamins is converted into coenzymes in the body. These B vitamin coenzymes are involved, directly or indirectly in energy metabolism. Some are facilitators of the energy-releasing reactions themselves within the mitochondria; others help build new cells to deliver the oxygen and nutrients that permit the energy pathways to run. Thiamin is essential for the oxidative decarboxylation of the multi-enzyme branched-chain keto-acid dehydrogenase complexes of the citric acid cycle. Riboflavin is required for the flavoenzymes of the respiratory chain, while NADH is synthesized from niacin and is required to supply protons for oxidative phosphorylation. Pantothenic acid is required for coenzyme A formation and is also essential for alphaketoglutarate and pyruvate dehydrogenase complexes as well as fatty acid oxidation. Biotin is the coenzyme of decarboxylases required for gluconeogenesis and fatty acid oxidation.³ Folic acid and choline are believed to be central methyl donors required for mitochondrial protein and nucleic acid synthesis through their active forms. Vitamin B12 is necessary for the biochemical reaction that plays an important role in the production of energy from fats and proteins.⁴ One of vitamin B6’s coenzyme forms, pyridoxal 5′-phosphate, works with glycogen phosphorylase, an enzyme that catalyzes the release of glucose from stored glycogen.⁵

Active individuals with poor or marginal nutritional status for a B vitamin may have decreased ability to perform exercise at high intensities. Exercise stresses metabolic pathways that depend on thiamine, riboflavin, and vitamin B6. Consequently, the requirements for these vitamins may be increased in athletes and active individuals.⁶ In fact, exercise could increase the need for these micronutrients in several ways: through decreased absorption of the nutrients; by increased turnover, metabolism, or loss of the nutrients; through biochemical adaptation as a result of training that increases nutrient needs; by an increase in mitochondrial enzymes that require the nutrients; or through an increased need for the nutrients for tissue maintenance and repair. Other research⁷ also suggests that exercise may increase the requirements for riboflavin and vitamin B6, and possibly for folic acid and vitamin B12. Biochemical evidence of deficiencies in some of these vitamins in active individuals has been reported, including riboflavin and vitamin B6.⁸ Exercise appears to decrease nutrient status even further in active individuals with preexisting marginal vitamin intakes or marginal body stores. Thus, active individuals who restrict their energy intake or make poor dietary choices are at greatest risk for poor B vitamin status, and should consider supplementing with B-complex vitamins.

B-Complex And Stress
The B-complex vitamins are intimately involved in the function of the nervous system,⁹ and so can play a role in helping to counter some of the negative effects of stress. In fact, the ability of humans to respond to stresses can be influenced by nutritional status—including the status of key B vitamins.¹⁰ In one study, vitamin B1 (thiamine) and vitamin B6 (pyridoxine) together were found to be especially necessary for workers whose activity is associated with nervous-emotional stress.¹¹ Similar results were seen in a previous study.¹²

Research on individual B vitamins has also revealed important roles where stress and the nervous system are concerned. For example, vitamin B1 was found to reduce the effects of catabolic (i.e., breaking down tissues) stress hormones, which resulted from surgery. It also protected the adrenal glands (the “stress glands”) from functional exhaustion.¹³ Pantothenic acid is intimately involved in adrenal function, and the production of adrenal hormones associated with stress.¹⁴ Niacinamide has been found to reduce certain neurological damage caused by oxidative stress,¹⁵ as well as to prevent heart disturbances that resulted from emotional-painful stress.^16,17 Vitamin B6 deficiency has been found to be related to increased psychological distress in recently bereaved men;¹⁸ and supplementation with vitamin B6 is suggested as part of an overall program for stress.¹⁹ Vitamin B12 is also necessary for nervous system functioning, and a deficiency can lead to fatigue and degeneration of peripheral nerves.²⁰ Finally, the concurrent use of B vitamins (i.e., B-complex) together is recommended since they affect one another’s absorption, metabolism, and excretion.²¹

B-Complex And Homocysteine
A substantial body of scientific evidence suggests that generous intakes of three B vitamins may help improve cardiovascular health in the United States. The particular B vitamins involved are folic acid, vitamin B6 and vitamin B12. Research indicates these vitamins help promote healthy levels of homocysteine, the amino acid byproduct of metabolism. This is important since high homocysteine levels are a risk factor for cardiovascular disease, on par with high cholesterol levels. Numerous studies indicate that homocysteine levels can be normalized, using vitamin B6, vitamin B12 and folic acid; either individually or in combination.^{22,23,24,25,26,27,28,29,30}

Folic Acid And Preventing Birth Defects
One of the most exciting scientific developments in the past several decades is the finding that folic acid plays a critical role in protecting against some serious birth defects, including neural tube defects, when taken by women of childbearing age before and during pregnancy. The Food and Nutrition Board of the Institute of Medicine recognized these findings when it issued new dietary recommendations for the B vitamins in 1998 recommending, “that women capable of becoming pregnant use supplements, fortified foods, or both in addition to consuming food folate from a varied diet.” The Food and Nutrition Board added, “At this time the evidence for a protective effect from folate supplements is much stronger than that for food folate.”³¹ The Centers for Disease Control and Prevention (CDC) started even earlier by issuing a public health recommendation in 1992 urging all women of childbearing age to get 400 mcg of folic acid daily to help neural tube defects.³²

Who should use it?
Anyone and everyone should be using the B-complex vitamins. This is especially true of people who need energy to work out in a gym, or participate in a sport. B vitamins are a fundamental part of basic nutritional needs, and research has shown Americans don’t always consume sufficient amount of some B vitamins.³³ For example, in a large national survey, 71 percent of males and 90 percent of females consumed less than the recommended daily allowance for vitamin B6.³⁴

Dosage/Timing
The two products that typically contain the B-complex vitamins are B-complex supplements and multivitamins. In the case of many low-potency, drug store brand type multivitamins, Daily Value levels of the individual B vitamins are used; for example, 1.5 mg of vitamin B1 and 1.7 mg of vitamin B2. Sometimes these levels are doubled, so now there is 3 mg of vitamin B1, etc. While these levels have value and are likely sufficient for preventing a nutrient deficiency disease, experience and empirical evidence suggests they wouldn’t be likely to have much of an effect on noticeably increasing energy levels or helping to reduce symptoms of stress. Rather, increasing the dose so that there is at least 10–15 mg (or more) of each B vitamin is more realistic for purposes of energy and stress. For individuals who are under significant amounts of stress and/or who have higher energy needs, higher doses of each vitamin might even be used.

Since B vitamins are commonly used for energy and stress, it makes sense to use them in the earlier part of the day rather than in the evening. In fact, taking them in the evening may cause an increase in energy before bedtime, making it more difficult to fall asleep. Ideally, B vitamins should be taken with breakfast or lunch. It is important to take them with food for two reasons. First, B vitamins work with food and cellular enzymes to help produce ATP, the primary cellular energy molecule. Second, taking B vitamins on an empty stomach may cause some stomach upset (e.g., mild nausea).

Also, keep in mind that when first taking B vitamins it may take a few weeks until you notice a substantial increase in energy. The reason for this is that your body needs time to produce more cellular enzymes to work with the B-vitamin coenzymes.

Adverse Reactions/Interactions
Folic acid may reduce serum levels of phenytoin in some patients, and may increase seizure frequency,³⁵ so patients concurrently taking medications such as Cerebyx, Luminal, Dilantin, and Mysoline should be carefully monitored. A characteristic flushing reaction can occur with doses of niacin as low as 30 mg/day (but not with niacinamide), but occurs more commonly with the larger doses commonly used for treatment of hyperlipidemia. PABA inhibits the antimicrobial activity of sulfonamide antibiotics, and might inhibit the antibacterial effects of dapsone; avoid concurrent use.³⁶

References:

1. Whitney E, Rolfes S. Understanding Nutrition, Ninth Edition, Belmont, CA: Wadsworth/Thomson Learning; 2002.
2. Whitney E, Rolfes S. Understanding Nutrition, Ninth Edition, Belmont, CA: Wadsworth/Thomson Learning; 2002.
3. Depeint F, Bruce WR, Shangari N, Mehta R, O’Brien PJ. Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism. Chem Biol Interact 2006;163(1-2):94-112.
4. Shane B. Folic acid, vitamin B-12, and vitamin B-6. In: Stipanuk M, ed. Biochemical and Physiological Aspects of Human Nutrition. Philadelphia: W.B. Saunders Co.; 2000:483-518.
5. McCormick DB. Vitamin B6. In: Bowman BA, Russell RM, eds. Present Knowledge in Nutrition. Vol. I. Washington, D.C.: International Life Sciences Institute; 2006:269–277.
6. Manore MM. Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements. Am J Clin Nutr 2000 Aug;72(2 Suppl):598S–606S.
7. Woolf K, Manore MM. B-vitamins and exercise: does exercise alter requirements? Int J Sport Nutr Exerc Metab 2006 Oct;16(5):453-84.
8. Manore MM. Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements. Am J Clin Nutr 2000 Aug;72(2 Suppl):598S-606S.
9. Whitney E, Rolfes S. Understanding Nutrition, Ninth Edition, Belmont, CA: Wadsworth/Thomson Learning; 2002.
10. Sauberlich HE. Implications of nutritional status on human biochemistry, physiology, and health. Clin Biochem 1984; 17(2):132–42.
11. Bondarev GI, Martinchik AN, Khotimchenko SA, et al. [Correlation of the actual vitamin B1, B2 and B6 consumption with the biochemical indices of their body allowance] Korreliativnaia vzaimosviaz’ fakticheskogo potrebleniia vitaminov B1, B2 i B6 s biokhimicheskimi pokazateliami obespechennosti imi organizma. Vopr Pitan 1986; (2):34–7.
12. Bogdanov NG, Bondarev GI, Piatnitskaia IN, et al. [Vitamin status of diamond cutters] Vitaminnyi status rabochikn, zaniatykh promyshlennoi obrabotkoi almazov. Vopr Pitan 1984; (2):28–31.
13. Vinogradov VV, Tarasov IuA, Tishin VS, et al. [Thiamine prevention of the corticosteroid reaction after surgery] Optimizatsiia tiaminom korticosteroidnoi reaktsii pri khirurgicheskikh vmeshatel’stvakh. Probl Endokrinol 1981;27(3):11–6.
14. Kutsky R, Handbook of Vitamins and Hormones. New York: Van Nostrand Reinhold Company; 1973:208.
15. Mukherjee SK; Adams JD Jr. The effects of aging and neurodegeneration on apoptosis-associated DNA fragmentation and the benefits of nicotinamide. Mol Chem Neuropathol 1997; 32(1-3):59–74.
16. Meerson FZ, Manukhina EB, Dosmagambetova RS. [Disorders of contractile function and adrenoreactivity of the portal vein in emotionally-painful stress and experimental myocardial infarct and their prevention by means of membrane protectors] Narusheniia sokratitel’noi funktsii i adrenoreaktivnosti vorotnoi veny pri emotsional’no-bolevom stresse i eksperimental’no-bolevom stresse i eksperimental’nom infarkte miokarda i ikh preduprezhdenie s pomoshch’iu membranoprotektorov. Kardiologiia 1984; 24(4):104–8.
17. Meerson FZ, Pshennikova MG, Rysmendiev AZh, Vorontsova EIa. [Prevention of stress disorders of myocardial contractile function using membrane protectors] Preduprezhdenie stressornykh narushenii sokratitel’noi funktsii miokarda s pomoshch’iu membranoprotektorov. Kardiologiia 1983;23(7):86-90.
18. Baldewicz T, Goodkin K, Feaster DJ, et al. Plasma pyridoxine deficiency is related to increased psychological distress in recently bereaved homosexual men. Psychosom Med 1998; 60(3):297–308.
19. Teggin AF, van Niekerk JP. Manifestations and management of stress. S Afr Med J 1981;59(21):751–2.
20. Whitney E, Rolfes S. Understanding Nutrition, Ninth Edition, Belmont, CA: Wadsworth/Thomson Learning; 2002.
21. Whitney E, Rolfes S. Understanding Nutrition, Ninth Edition, Belmont, CA: Wadsworth/Thomson Learning; 2002.
22. Bjorkegren K, Svardsudd. Elevated serum levels of methylmalonic acid and homocysteine in elderly people. A population-based intervention study. J Intern Med 1999; 246(3):317–24.
23. Rasmussen K, Moller J, Lyngbak M. Within-person variation of plasma homocysteine and effects of posture and tourniquet application. Clin Chem 1999; 45(10):1850–5.
24. Kunz K, Petitjean P, Lisri M, et al. Cardiovascular morbidity and endothelial dysfunction in chronic haemodialysis patients: Is homocyst(e)ine the missing link? Nephrol Dial Transplant 1999; 14(8):1934–42.
25. Alpert MA, Homocysteine, atherosclerosis, and thrombosis. South Med J 1999; 92(9):858–65.
26. Bellamy MF, McDowell IF, Ramsey MW, et al. Oral folate enhances endothelial function in hyperhomocysteinaemic subjects. Eur J Clin Invest 1999; 29(8):659–62.
27. Woodside JV, Young IS, Yarnell JWG, et al. Antioxidants, but not B-group vitamins increase the resistance to low-density lipoprotein to oxidation: a randomized, factorial design, placebo-controlled trial. Atherosclerosis 1999; 144(2):419–27.
28. Bronstrup A, Hages M, Pietrzik K. Lowering of homocysteine concentrations in elderly men and women. Int J Vitam Nutr Res 1999; 69(3):187–93.
29. Suliman ME, Divino Filho JC, Barany P, et al. Effects of high-dose folic acid and pyridoxine on plasma and erythrocyte sulfur amino acids in hemodialysis patients. J Am Soc Nephrol 1999; 10(6):1287–96.
30. Mansoor MA, Kristensen O, Hervig T, et al. Plasma total homocysteine response to oral doses of folic acid and pyridoxine hydrochlpride (vitamin B6) in healthy individuals. Oral doses of vitamin B6 reduce concentration of serum folate. Scand J Clin Lab Invest 1999; 59(2):139–46.
31. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, vitamin B-6, Folate, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press, 1998.
32. CDC (Centers for Disease Control). Recommendations for the use of folic acid to reduce the number of cases of spina bifida and other neural tube defects. MMWR 1992; 41 (No. RR-14).
33. Moshfegh AJ, Tippett KS, Borrud LG, Perloff BP. Food and Nutrient Intakes by Individuals in the United States, by Sex and Age, 1994-96. Agriculture Research Service; http://www.nalusda.gov/ttic/tektran/data/000009/29/0000092962.html.
34. Werback M. The Great American Nutrient Gap. Nutrition Science News 1998.
35. Lewis DP, Van Dyke DC, Willhite LA, et al. Phenytoin-folic acid interaction. Ann Pharmacother 1995;29:726–35.
36. Para-aminobenzoic acid monograph. Natural Medicines Comprehensive Database. 1995-2009 Therapeutic Research Faculty. Retrieved April 23, 2009 from http://www.naturaldatabase.com/(S(sujm1emnfd4v5uzxvt05q555))/nd/Search.aspx?rn=4&cs=&s=ND&pt=100&id=1004&fs=ND&searchid=14605586.

The post The B Vitamins For Stress, Energy, Heart Health & More appeared first on Total Health Magazine.

In this article, I discuss the aging process in general for men, look at testosterone and hormonal changes, and then focus on maintaining prostate health and sexual function over the later years. And clearly for men, their prostate and sexual function are important to feeling youthful. Those that remain lovingly active, sexually and sensually, often feel better in many other ways as well.

Let me first say a few words about male aging, which I hope to experience, only very slowly with vitality and verve. We each have our genetics and biological clocks. Hopefully, if we play our cards right with healthy habits, understanding our risks and disease potentials, we can outlive our parents and ancestors. And for most issues of genetics and aging, lifestyle can trump our genetics and give us greater health and less disease.

Men need to look at and take action to prevent some of the common diseases that take us out of life too early. The big ones here are the cardiovascular diseases that start with inflammation, rising blood pressure, higher cholesterol, and subsequent atherosclerosis. The other is weight gain with rising blood sugar and insulin resistance of pre and early diabetes that speeds up cardiovascular problems. Lifestyle is so important to all of these common aging issues and helps in preventing, or at least delaying them. The lifestyle keys are focused on diet, exercise, and stress management.

Cancer risk is also a health and longevity threat, and here the colon and prostate are major concerns. These areas can and should be checked with some regularly to pick up any early changes. Colonoscopy, digital rectal exams, and PSA blood tests in men are well accepted for early diagnoses of these common cancers, although PSA tests have more recent controversy (as does mammography in women) because of potential fear and over-treatment that they can cause unnecessarily; also, there is controversy on how many of prostate cancers should be left alone and watched rather than suggesting and using aggressive treatments of surgery, chemotherapy, and radiation. Lung cancer is a minimal risk if you don’t or have not smoked. If so, regular chest x-rays are a test to consider.

It is important for men in the aging process to maintain normal weight, blood pressure, blood cholesterol, and blood sugar. Abdominal obesity from excess calories from refined foods, especially flour and sugars products, along with excess alcohol use can cause higher risks for many diseases. In current times, it’s easy to be overweight (or let’s say, harder to stay trim), however, research is showing that health and longevity can be protected with exercise and staying fit even with being somewhat overweight. A sedentary life with overeating and being overweight can create a high risk of disease and a shorter lifespan.

Tips for Healthy Aging

• Avoid Overeating and rich, fatty foods in your diet.
• Minimize Sugar, Flour, And The Many Refined Foods made from them as well as excessive alcohol.
• Maintain Normal Weight.
• Focus Your Diet around fresh vegetables with quality proteins and fresh fruit.
• Get Regular Exercise and avoid a sedentary lifestyle.
• Stretch to stay young and flexible.
• Stay Strong with weight training; muscle mass is important for healthy aging.
• Do Aerobic Exercise to stay fit and maintain endurance.
• Practice Stress Reduction such as meditation, breathing, qigong, tai chi, yoga, or relax out in nature.
• Listen To Your Body, and partner with your healthcare provider to address imbalances or symptoms such as sleep problems, digestive issues, sexual dysfunction, allergies, weight loss or weight gain, and stress issues; find ways that work to resolve these issues.
• Do Your Annual Physical Checkup to catch early signs of pending health problems.
• People Who Live A Long And Healthy Life tend to practice forgiveness, find a good balance between work and relaxation, feel gratitude and joy every day, nurture their creativity, stay connected with their friends and family, make a living doing something they enjoy, and use their talents and gifts to be of service to others. Wow! That’s another whole list.

HORMONAL CHANGES IN MEN

Many things change as we age, and this is true for blood levels of our hormones along with lower functions. For men, the many related hormones could become lower with time. This relates especially to testosterone, but also to thyroid and adrenal hormones, and less so to estrogen and progesterone. DHEA, or dehydoepiandrosterone, is a precursor substance that is produced form cholesterol molecules in the adrenals, and acts as a precursor for testosterone and estradiol. For both men and women, better levels of blood DHEA-S (sulfate) tends to be associated for both men and women with feeling better with a greater sense of well-being as they age.

In my office, I measure several blood levels when assessing men, especially over 40 years old. These include testosterone (often the total and “free” levels), DHEA-S, thyroid, and sometimes estradiol levels; if there’s fatigue I may order a 4-test saliva sample to check cortisol levels throughout the day. You and your doctor need to clarify the difference in test levels between the wide range of normal and more optimal levels.

If testosterone levels are low normal and there are symptoms accordingly, along with the person’s request to experience how they feel with some added body levels of circulating testosterone hormone, I will prescribe a topical hormone cream to apply daily for a couple months. Low male hormone levels can affect energy, mood, strength, sexual function, and vitality. After trying the treatment, we can evaluate the results and see what symptoms may have improved and how that correlates with blood or saliva levels of hormones. Testosterone can also be used as injection in oil, given every two-three weeks on a regular basis.

The use of testosterone replacement or enhancement in aging men is a controversial treatment. Over recent decades, it was thought to be cardio-protective as well as improve stamina and vitality; however, recent reports are suggesting that testosterone adversely affects the cardiovascular system. I don’t believe it as of yet, but it’s wise to review this aspect with your practitioner if you consider testosterone therapy.

PROSTATE PROBLEMS AND PREVENTIONS

It appears that the common disease among men over 50 (and now over 40) involves the prostate sex organ (and the colon, with stagnation and toxicity, diverticulitis and cancer). The Western lifestyle of stress and sitting plus often hours of driving and traffic, working, and TV watching; stuffing food and emotions; eating animal flesh and milk products; consuming sugary foods and caffeine; and using alcohol regularly—sets the stage for chronic, debilitating and degenerative diseases, such as cardiovascular problems, cancer, and arthritis, as well as prostate enlargement (BPH—Benign Prostatic Hypertrophy) and prostate cancer.

The prostate is a fibro-muscular organ, about the size of two walnuts placed together, and it sits at the bottom of the man’s pelvis behind the genitals and in front of the rectum. It can be felt (palpated) with the medical “digital exam” whereby a doctor sticks his gloved and lubricated index finger in through the anus and pushes forward. We should feel the pliable yet firm lobes without any enlargement, swelling, lumps or stony material. And the patient should not feel any pain, however, it could feel uncomfortable with a pressure like you have to urinate. Some symptoms of prostate enlargement or infection may be a pressure or swelling feeling in the perineum, or even more commonly, frequent urination and difficulty in starting or stopping urination. Men often need to get up two or three times at night to pee, which can lead to sleep issues as well. There may also be some change in the urine stream or force behind the urination. The ureter, or tube that passes from the kidneys and through the bladder, also goes through the prostate tissue and then through the penis. Thus, when the prostate is swollen, it may interfere with the urine flow.

A blood test can also be done to measure an antigen that is created by prostate cancer cells. It’s called the PSA (Prostate Specific Antigen) and if it’s elevated, that may mean prostate cancer is present. With inflammation or infection, the PSA can also go up; thus, it may need to be double-checked and/or rechecked after a course of antibiotics to treat any potential infection. If the elevation persists, even after any infection is treated, this may require further testing, as I believe it’s always wise to find out what is going on in our body. If it’s bad news, at least we can deal with it from there. Other tests to investigate the prostate further include a prostate ultrasound (sound wave assessment of the prostate tissue), a cat scan or the new body scan (both which utilize x-ray), and a prostate biopsy, which is usually done by an urologist. Luckily, many prostate cancers are slow growing or have not spread; yet they still can cause medical problems and metastasize over time.

The best overall plan, however, is to stay healthy and to maintain a healthy prostate.

As reviewed above, this involves staying young and in shape; maintaining sexual activity; getting regular exercise; managing your stress levels; taking stretch and activity breaks from long periods of sitting and computer work; eating a wholesome diet with lots of fresh veggies and quality proteins plus healthy fats; and avoiding excess substance use, especially of refined sugars, red meats and alcohol, while obtaining adequate essential fatty acids daily, such as two teaspoons of flaxseed oil, as well as adding fish oils and evening primrose oil. These are all ways that may help to prevent prostate problems.

Lycopene found in tomatoes (highest amount), watermelons, pink grapefruits, guava, and papaya is an antioxidant that mops up free radicals and helps protect the body against cancer. Cooked tomato products like tomato sauce allows lycopene to be more readily absorbed by the body. In research studies, two servings of tomato sauce a week are enough to lower the risk of developing prostate cancer.

Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, collards, broccoli sprouts, Chinese broccoli, broccoli raab, kohlrabi, mustard greens, turnip, radish, rocket, watercress, and kale all contain sulforaphane, an anticancer and antimicrobial compound that helps the body repair damages caused by cancer cells while slowing down its growth. Another added benefit of eating these nutrient-rich cruciferous vegetables is the decreased risk for cardiovascular diseases while providing higher levels of vitamins and minerals that are also needed to prevent or fight cancer. The sprouts of these vegetable seeds, especially broccoli sprouts, have been shown to have anti-cancer effects.

Avoid charring meats when cooking (especially in grilling) to reduce the levels of a cancer-causing substance known as PhIP which has been associated to the development of prostate cancer in lab animals. Slow roasting, stewing, and broiling (without charring), are better ways to cook meats.

Zinc, selenium, Coenzyme Q10, vitamins C and E, vitamins K2 and D3, and the B vitamins, particularly B6, are all important for a healthy prostate, as are a number of herbs, which can also be used to treat prostate problems as well. There are two herbs that are specifically useful in preventing and treating prostate diseases, and thus, supporting sexual function. They are Serenoa repens and Pygeum africanum.

Saw palmetto berry (Serenoa repens) has been shown to effectively diminish pain, inflammation and enlargement of the prostate, as well as to reduce urinary urgency. It may work by inhibiting dihydro-testosterone (DHT), thereby reducing its stimulation for cell multiplication. Saw palmetto has been used for centuries and is also thought to have a mild aphrodisiac effect, as well as increasing sperm production and sexual vitality.

Another useful herb comes from an African evergreen tree, Pygeum (Pygeum africanum), and has been shown in research to reduce prostate enlargement and inflammation; it may also help stimulate libido. Pygeum has many natural chemicals that have anti-inflammatory and other positive effects on energy and bodily functions.

Some prostate formulas also may contain other herbs like nettle, or pumpkin seed extract or oil (higher in zinc and supportive of prostate health), and beta-sitosterol, a healthy fat that also supports prostate. Most men over 40-50 can benefit form the regular use of a good prostate health formula to both support this organ and prevent prostate problems.

The herbs and formulas work well and often at less expense and less potential harm or side effects than the popular drugs, such as Proscar or Flomax. These medications are typically prescribed by doctors for men with prostate enlargement or urinary symptoms.

Ultimately, it is conceivable that if we follow the aforementioned lifestyle advice, we can avoid treatment altogether and maintain both a healthy prostate and our sexual health and vigor. Long-term survival rate approaches 100 percent when prostate cancer is detected early. The ACS (American Cancer Society) recommends a PSA blood test and digital rectal examination be offered annually for men starting at age 50, although that is more recently questioned as to whether this test actually helps in saving or prolonging lives. Men in high risk groups, such as African American men, those with family histories of this disease, or with a history of rising PSA levels as well as altered levels of estrogen or testosterone, may begin testing at a younger age (i.e. 40-45 years). Men, who are not at high risk but are between 40 and 50 years old, may want to do both tests every two-three years.

It is far better to pick up any medical problems early, and this certainly applies to the prostate. Stay Healthy!

A good web site to keep abreast of prostate cancer research and treatments is www.ProstateCancerFoundation.org. Check out the latest research and guidelines.

The post Male Aging, Hormone Support, And Prostate Health appeared first on Total Health Magazine.