November is Men's Health Month and November 19e is International men's day which has been celebrated for 21 years to raise awareness around the world about the positive value men bring to the world, their families and their communities. I recently wrote an article on different types of masculinity represented by Joe Biden and Donald Trump. One of the differences is Biden's willingness to speak out about his vulnerabilities and the challenges he has faced over the years with his physical and emotional health.
If you are a man, you have, among other important parts of the body, a prostate. If you're a smart man, and I assume you have been since reading this article, you want to keep all parts of your body in peak physical condition, so that they all work well together.
When it comes to men's urinary health, Saw Palmetto is the undisputed king of botanical ingredients. No ingredient has a longer history and greater popularity around the world.
Saw Palmetto had been used by Native Americans since the 1700s. The first clinical reference appeared in a letter from Dr. JB Read to the American Journal of Pharmacy in April 1879. Eli Lilly and Company marketed a liquid saw palmetto berry extract in the early 1900s and today it is sold widely by pharmaceutical and health companies across Europe to support the health of the prostate and associated urinary problems.
And although it is the main ingredient in a prostate health dietary supplement in the United States, few men and fewer doctors understand the different forms of Saw Palmetto. When it comes to men's urinary health, not all Saw Palmetto is created equal.
I learned this the hard way. When I hit my 40s, I started having urinary problems, including waking up more at night, having to pee, and the "rush," that experience of having to go, like , now! These are not life-threatening issues, but they can certainly decrease our quality of life.
I went to my health food store, bought a bottle of 250 capsules and tried them. I wanted them to work. I was hoping they would work. They seemed to work for a short time. Then they stopped working. Before giving up completely, I decided to find out more about Saw Palmetto. I'm glad I did. I finally found the real deal.
What is Saw Palmetto?
Saw palmetto (or Serenoa repens) is a special and unique saw palmetto that grows only in the Southeastern United States. The vast majority grow wild in Florida. And every year, from around July to October, Saw Palmetto plants produce berries that turn green to yellow, orange, and purple as they mature. These berries are part of the saw palmetto plant used for urinary health in men.
Not all Saw Palmetto are created equal
There are two main forms of Saw Palmetto in the United States:
- Saw palmetto berry powder. Most products in the United States are made with inexpensive, unripe green berries that are dried, crushed, and put into capsules. Although this is the most commonly purchased saw palmetto product, there is no scientific evidence to show the benefits of berry powder.
- Saw palmetto berry oil extract.
The technical name is lipidosterol extract Serenoa repens. If you do a Google search for this scientific name, you will find a treasure trove of clinical research demonstrating its effectiveness.
The magic of the saw palmetto lies in the oil extracted from the ripening of the berries. In particular, the benefits come from the rich fatty acids present in the oil extract. TScientific evidence shows benefits only for Saw Palmetto extract. However, even among the extracts available in the United States, there can be great variability in purity, potency, and dosage. As a dietary supplement, the FDA does not guarantee consistent quality and quantity of key ingredients.
What to look for when choosing a Saw Palmetto product
Like most people, I didn't understand the differences, so I figured any Saw Palmetto product would help. Most men just go to their health food store or order online and think they get a product that works. And they often work for a short time.
Our mind is powerful. If we believe that something will work, our mind can influence the biochemistry of our body. This is the reality behind the “placebo effect”. But we all want a product that has ingredients that are proven to work beyond the potency of a placebo. So, before I gave up on Saw Palmetto, after it stopped working for me, I looked for a product that offered the following:
- Contains Saw Palmetto extract. Review the supplement fact label (on the back of the bottle) to make sure it contains saw palmetto extract. If it says "saw palmetto," "saw palmetto berry," "saw palmetto fruit," or anything other than "saw palmetto extract," then you're getting a product with no evidence of effectiveness.
- Is standardized to contain at least 80% fatty acids. Make sure that Saw Palmetto extract is standardized to contain at least 80% fatty acids according to the United States Pharmacopoeia (USP) Monograph which sets quality standards for drugs and dietary supplements. Standardized means that there is consistency between each dose of each bottle.
- Verified by Independent 3rd Party. There are several hundred brands of Saw Palmetto products on the market. Studies have shown that some do not contain the dose indicated on the label or contain foreign ingredients not listed on the label. Independent verification 3rd like the USP, ensures that the product you buy is pure, potent, and made to FDA good manufacturing standards.
- Made in the USA. Saw Palmetto is native to the Southeastern United States, the only place in the world where it grows.
Nature can be a powerful engine of health and well-being. Saw Palmetto mined with a broad historical and clinical history makes it a unique and very important natural treasure that men can confidently use to support your urinary and prostate health. This is if you are a smart shopper, which I guess you are, if you have stuck in to read this entire article.
So if you haven't tried Saw Palmetto, educate yourself and search for the real deal and buy products that contain Saw Palmetto extract, contain at least 80% fatty acids, verified by an independent third party, and made in the United States. If you've tried the other formulations like me, don't give up. I am happy that I continued to seek and learn and hope you will too.
If you have any questions, I'll be happy to answer if I can. For more articles on men's health, come visit me at my blog.
About six months before I turned 50, a friend tried to convince me to enter a physique contest. He had just turned 40, and was thrilled to be in the over-40 category because there were fewer guys for him to compete against. He said to me, “Kirk, you can win the over-50 category. There are only a few guys who enter. But, you have no lats or traps—most older dudes don’t. Work on your back and you got it in the bag ! ” I wasn’t too excited to enter a competition with “no competition, ” but I was pretty peeved to hear him say I had no lats or traps. My back was better than that. Although I had no volonté to enter the competition, I started doing more single-arm dumbbell rows to work my back. Now, a few years later, it’s one of my favorite dumbbell exercises. Importantly, I’m not trying to break any records when it comes to weight here, like I might have in my younger days. Quality reps at low weight is the bigger focus.
There are versions of the exercise where you see guys use a bench for support, using a hand or even placing a knee on the bench. These have their merits ( although MH sport director Ebenezer Samuel, C. S. C. S. would rather you not put a knee up ). However, I mostly do the version with no aide from the bench with both feet on the ground as points of contact. This version works your traps, rhomboids, rear delts and rotator cuff groupes de muscles, but you also get some core work, something you greatly need as you get older. Remember, though, that the way do the exercise is subjective to your own abilities. If you need some extra support for balance, don’t hesitate to put a hand down.
to set up for my preferred variation, pick up a light dumbbell, especially to start. Stand with your feet in a parallel stance about shoulder-width apart. Hold the dumbbell in a neutral place at your side, as if you would for a hammer curl. Place your free hand behind you, with the back of your hand on the small of your back ( you can also extend your off arm out to balance ). Next, bend over by pushing your butt back and hinging at your waist, with your knees slightly bent. There should be no rounding of the spine, and you should keep your gaze down at the floor in a neutral neck position. Lastly, as you’re hanging onto the dumbbell with your arm pointing to the floor, squeeze your shoulder blades together so your shoulders lock in place and don’t slump.
From this starting position, use your back to pull the dumbbell up without twisting your spine. Pull up as high as you can, pause for a moment at the top and squeeze your shoulder blades together even more. Then release by lowering the dumbbell back to the starting place. tera control my pace, I usually sweat up for 2 seconds, squeeze at the top for 2 seconds, then release back to the starting place in 2 seconds.
By doing the dumbbell row unilaterally ( one arm at a time ), you’ll feel yourself being pulled off balance. You must fight with your abs and obliques to maintain balance and stability, which is why I love this exercise so much. Although you won’t be able to load up with as much weight as you would using the bench for stabilization, the extra core work you’ll get makes this version well worth putting in your arsenal of exercises. Try 4 sets of 8 to 10 reps during upper body workouts to get started.
We all know that it’s common for men to skip the doctor until they become sick, injure themselves or are faced with a serious health problem. And a majority of men will postpone seeking care for a few days to see whether they feel any better. It’s the whole ' if it ain’t broke, don’t fix it ' line of thinking.
But there are steps the men in your life can take today to improve their vitality and help prevent health problems down the road. Of course, there are some things that can’t be changed, such as family history and age, but every day choices can have a big effet on their current and future health.
Eating a diet that’s low in fat ( less than 7 percent of kcal should come from saturated fats ), cholesterol, and salt, and packed with fresh fruits and vegetables ( two cups of fruit per day; three cups of vegetables per day for men up to age 50 and two and a half cups for men aged 51 and over ), whole céréales and fiber can help improve your health, prevent heart disease, diabetes and certain cancers.
Try to get 30 minutes of moderate physical activity on most days of the week. Taking a walk, jogging, swimming and mowing the lawn all count. But don’t be a weekend sports warrior. Start slowly if you aren’t normally active and gradually build up. No time ? Research shows that even short bursts of physical activity—as few as 10 minutes of soutenu activity several times a day—can help men improve their health. Talk to your doctor about the right exercise program for you.
It’s important to maintain a saine weight. Excess weight, especially around the waist, can be on your body. Carrying too much body fat forces your heart to work harder and increases your chances of heart disease and stroke, even if you have no other risk factors ! So, try to curb weight gain as you age.
Tobacco smoke contains more than 4, 000 chemicals and is a known cause of cancer. Smoking also increases the likelihood of high blood pressure, heart disease, lung problems and other health problems. And if you think chewing tobacco is safer, think again. Not only is chewing tobacco a known cause of cancer ( carcinogen ), it also contributes to gum disease and tooth loss and may be linked to fertility problems. And, few could argue that chewing and spitting is attractive to a partner. If you smoke or chew, talk to your health care professional about ways to quit. Consider substance nicotinique replacement therapy products that include self-help programs, if appropriate.
Whether it’s pulling out the weed whacker, going for a bike ride or grilling with the neighbors, safety is key. Here are just a few examples : Take care when moving heavy objects. It’s easy to strain yourself when lifting boxes, furniture and other heavy items. Use your knees and legs and not your back for leverage. And ask for help, if you need it. Wear appropriate protective gear for your eyes and ears when using leaf blowers, lawn mowers and other machines at home or work. Excessive exposure to noise is the most common cause of hearing loss. Wear a helmet when you ride a bike or ski and throw on reflective clothing if you go for a run after dark. When grilling, never leave the grill unattended, especially when small children and pets are around, and keep a fire extinguisher handy. The grill should be at least 10 feet from your house or any building. tera protect your skin, avoid prolonged exposure to the sun and apply ( and reapply ) sunscreen with an SPF of 15 or greater that provides protection against UVA and UVB rays.