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| MEN’S
HEALTH - Extended on demand... |
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This Issue.
CANCER IN MEN
A Deadly Diagnosis For
The Whole Family |
2/3 of all cancers in Indian men are
due to their lifestyle choices.
Eg. smoking, chewing tobacco, poor
dietary habits & sedentary lifestyles. |
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| PREVENTABLE DEATHS DUE
TO CANCER IN INDIAN MEN |
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Tobacco
related 10 lakhs/ yr (2010)* |
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Prostate 70,000/ yr (2005) |
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Colorectal 58,000/ yr (2005) |
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Stomach 75,000/ yr (2005) |
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*Source.
Medical Research Council, Feb 2008 |
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6
TIPS ON HEALTHY EATING
WHEN TRAVELLING - |
| Men
are used to eating whatever is served to
them by their wives and mothers, with the
result they often don’t pay attention
to what is served on flights or during hotel
stays, resulting in overeating as well as
eating unhealthy. |
1. |
Check the
menu, for non-fried, low sodium
items. Fish is better than red meat, green
vegetables are better than fried potato
tikkis, pancakes, etc. |
2. |
Eat
the fruit and salads offered first. |
3. |
Drink plenty
of water and fresh juices. |
4. |
Avoid
excessive amounts of alcohol. |
5. |
If eating
breads, make efforts to eat chappatis, not
parathas; whole grain bread and crackers
instead of white bread. |
6. |
During hotel
stays, make time for a quick
workout daily. On long flights, get up and
walk around frequently to improve circulation. |
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MEN,
Think of the adage-
“You are what you eat.” |
An
average man needs
1800 calories a day, burns
300 more with exercise but
consumes 2500. He has
overeaten by 400 cals. |
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IF
YOU ARE A SMOKER &
USER OF TOBACCO - |
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| Bidis, chewing
tobacco, pan masala, snuff, hookah, hookli, chutta
dhumti, and other tobacco mixtures with areca
nut and chuttas and dhumtis smoked in reverse
fashion then - |
| READ ON... |
| About Mouth &
Throat Cancer |
| Oral cancer includes
cancer of your lips, mouth, tongue, gums and salivary
glands. Whereas, throat cancer involves cancer
of the part of your throat just behind your mouth. |
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| Causes
of Throat Cancer |
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Use of tobacco- causes
oral or upper throat ancers and about
90 % of people who develop these cancers
use some form of tobacco. Because men
use more tobacco than women, this is a
predominantly male cancer. |
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Users
of smokeless or chewing tobacco (Tambhaku,
suparis) are at even higher risk
of cancers of the cheek and inner surface
of the lips. |
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Excessive
alcohol consumption. Roughly
three-fourths of people with oral and
upper throat cancers are frequent drinkers
of alcohol. The combination of alcohol
and tobacco use significantly increases
your risk. |
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Human
papillomavirus (HPV) is a group
of sexually transmitted viruses that usually
causes most cases of cervical cancers.
More recently, HPV has been found to be
a factor in about one out of five oral
cancers. |
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| Smoking
causes Erectile Dysfunction as chemicals in
cigarette smoke can narrow blood vessels, making
it harder to maintain an erection. |
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MEN, IF YOU EAT A POOR
DIET - OF HIGH FAT, LOW FIBER
With fried foods, fast
food, no vegetables or fruits, and low amounts
of fiber -
Read On For Colorectal
& Prostate Cancer.
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| Prostate
Cancer -
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Prostate
cancer is a cancer of the prostate gland in
men, that when detected early can be treated very
successfully.
It is a scary diagnosis for most men as the reatments
can often cause side effects of poor bladder control
and Erectile Dysfunction. Often a slow growing
cancer, but men should look out for the following
symptoms specially if they have a few of the risk
factors.
For most men, prostate cancer is first detected
during a routine screening such as a prostate-specific
antigen (PSA) test or a digital rectal exam (DRE). |
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SYMPTOMS
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RISK
FACTORS - |
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Urinary problems |
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Blood
in urine or semen. |
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Family history |
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Very
high testosterone levels |
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Poor
diet |
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Exposure
to heavy metals like cadmium |
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your doctor for a screening test if you have any
of these symptoms or risk factors. |
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Colorectal
Cancer In Men -
Colorectal cancer starts in the colon or rectum
or even in the digestive systems. In most cases,
it develop slowly over a period of several years,
with beginnings as a polyp, in the lining of
the colon or rectum.
RISK FACTORS - |
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High fat intake |
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A
family history of colorectal cancer and
polyps - Approximately 20% of cancers are
associated with a family history of colon
cancer. |
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The
presence of polyps in the large intestine
- Doctors believe that most colon cancers
develop in colon polyps. Therefore removing
benign colon polyps can prevent colorectal
cancer. |
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Chronic
ulcerative colitis- Colon cancer is a recognized
complication of chronic ulcerative colitis,
an inflammation of the inner lining of the
colon. |
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SYMPTOMS
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A change in bowel habits |
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Diarrhea,
constipation |
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Blood
(either bright red or very dark) in the
stool |
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General
abdominal discomfort (frequent gas pains,
bloating, fullness, and/or cramps) |
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Weight
loss with no known reason |
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Constant
tiredness |
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Vomiting |
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HOW MUCH DO MEN KNOW ABOUT MEN'S
NUTRITION?
NUTRITION GUIDELINES FOR MEN - |
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GRAINS
6-8
s Servings a day.
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Cereals,
Rice, Crackers or Pasta, with 50% of grain
calories coming from whole grain. High
in Fiber, helps reduce risk of heart disease
and helps with weight control.
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VEGETABLES
3 Servings a day (fresh, canned,
frozen, cooked or dried)
Dark green - spinach, mustard
greens, and broccoli |
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Orange
- carrots, pumpkin, and yams, yellow lentils
Starchy - corn and potatoes Beans &
peas - includes tofu, black beans, kidney
beans, peas, green beans
Others - tomatoes, bell peppers, and mushrooms,
cauliflower, radish, squash, cabbage,
eggplant.
May reduce the risk of stroke, heart
attack, and
diabetes, and may protect you against
colorectal and other cancers. |
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MEAT,
POULTRY &
FISH
6 ounces of lean meat,
poultry, fish, dry beans, eggs or
nuts |
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every
day—a little more if you exercise
more than 30 minutes.
One ounce of meat, poultry and
fish counts as one ounce. But 1/2
ounce of seeds or nuts, 1 tablespoon
of peanut butter, 1 egg, or 1/4
cup of cooked beans is the equivalent
of an ounce. Broil, grill, or bake
meats and poultry instead of frying.
The foods in this group are important
sources of protein, which help build
muscles, bones, skin and blood and
also are an excellent source of
vitamins B and E, iron, zinc and
magnesium, which protect your body's
cells, carry oxygen to your blood,
and strengthen your immune system. |
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DAIRY
3 cups of dairy products per day.
Milk and yogurt are measured in cups, |
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1 - 2 ounces of cheese counts as
a cup. Limit dairy products like
cream cheese and butter, and choose
fatfree or low-fat options whenever
possible.
If you're lactose intolerant (meaning
you have a tough time digesting
any milk products), lactose-free
options are available.
Getting plenty of milk products
helps build
and strengthen healthy bones. |
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FRUITS
2 Servings a day
(fresh, canned,
frozen, or dried) |
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cup dried fruit counts as 1 serving
Pears, papaya, canteloupe, apples,
pomegranates, blueberries, pineapple
Raisins, figs, dried cranberries,
May reduce the risk of stroke, heart
attack, and diabetes, and may protect
you against colorectal and other
cancers. |
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FATS
& OILS
7 teaspoons of oil per
day for men 19-30; 6 teaspoons for
men 31 and older, including any
kind of liquid oil, |
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as
well as nuts, avocados, mayo and
salad dressings
Olives (4 large) is equal to
one serving, and a small handful
of nuts is three servings.
Limit solid fats such as shortening,
ghee, butter, and margarine, since
they increase your risk of heart
disease. |
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