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SSpprriinngg 22001144 •• IIssssuuee 1111SSpprriinngg 22001144 •• IIssssuuee 1111Spring 2014 • Issue 11

Southern Maryland Health SPRING 2014

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Spring 2014 Southern Maryland Health 3

FeaturesCommon workoutmistakes — andhow to fix them 5

Battle the belly 8

Truth about malemenopause 10

Preventing hair loss 15

Skin carefor summer 17

Detectingprostate cancer 18

Heart, mind, soul 4

Healthier dining 14

In every edition

Men’s Health • Spring 2014

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Personal Training by

Healthy dinners need not be an ordeal.This is the mantra I repeat after tumbling through the door each night

afterwork,myhusbandandIboth trying todecidewhat tocook.Backwhenwe were dating, mealtimes could be an elaborate affair complete withsmashed garlic cloves and simmering stews and hours-long preparation.Now?We’re tired. Andhungry.Wedon’twant to stage a full-scale produc-

tion around the dinner table . . . we just want to eat.But eat well, of course.Though cranking out home-cooked meals can be exhausting at times,

especially mid-week, there are ways to make your meal preparation easier.Our grocery shopping typically gets done on Monday nights — and theprocess has gradually gotten more elaborate. I figure putting in the timeearly tomakeour liveseasier later isworth theeffort, andMondaynightsarenow designated for weeklymeal prep.Sowhat’s the deal?Tomake preparing healthymeals less

of a hassle when you’re alreadyworn-out, consider . . .• Prepping your fruit and vegetables. I’m a

strawberry addict, especially in summer,but they’re not the easiest fruit to eaton the run (without making amess, anyway). After cominghome with a carton or two, I chopand store them in sealed, individualcontainers in the refrigerator to be throwninto a lunchbox and snackedon later.Toppedwith low-fat whipped cream, they also make anexcellent and light dessert.When it comes to veggies, those green things you’ll

want to toss in with your protein occasionally, I try to do thesame. Having celery, peppers, green beans and more already washed, cutand ready to add to a skillet will encourage you to incorporate them some-how— especially if they’re nearing the end of their freshness. Don’t wastefood . . . just eat those greens.• Meal planning. Though not always my strong suit, planning your din-

ners for theweek—andshoppingonly for the itemsyouneed—is good forboth your bottom line and waistline. Make a list of the meals your familyloves, then plan to rotate them throughout the month with a few newoptions thrown in, too. Choosing to make one healthy slow cooker meal,perhaps on a manic Monday, will give you leftovers for the week and saveyou the troubleof cookingdinner again. If you’re feeling adventurous,makea double batch and freeze the extra servings.• Stocking up. It’s hard to eatwell if your fridge andpantry are void of the

basics, so stock up on healthy foods and snacks you enjoywhen you’re gro-cery shopping or at a warehouse store. If you buy meat in large quantities,separate out individual portions tomake defrosting for meal prep easier. Ifit’s all about quick and simple,make it easier on yourself: going back to thatmeal plan, you can have a steady rotation of meats defrosting for dinnerduring theweek and ready to go.• Surfing. The Internet is full of recipe websites devot-

ed to healthy eating, weight loss and tasty recipesremade with lighter ingredients — you need onlylook for them. If you have a fewminutes to kill wait-ing for an oil change or doctor’s appointment, hopon popular website Pinterest.com and search for“healthy dinners.” . . . I’ll see you again in a fewhours.

Healthy food fast(er)

4 Southern Maryland Health Spring 2014

Heart, mind, soul

Megan Johnson, editor

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Common workout mistakes – and how to fix themNow that winter is a cold, distant

memory, exercising in the nicerweathermay becomemore of a pri-ority.Whether youprefer the gymorgreat outdoors, many men findthemselves more interested in run-ning, lifting or jogging in the spring-time.Getting in a good workout may

be a priority — but are you makingthemostof yourefforts?Without thehelpofa trainerorcoach,wemaybeforming habits and routines thatmay or may not be paying off. Con-sider these common workout mis-takes and how to fix them:• Failing to stretch. After spend-

ing long hours behind a desk or in achair, going from zero to 60 is toughon the body. Sitting for long periodscan lead to tight hip flexors, tightpecs and tight muscles in the backof the neck. To start, every manshould spend time stretching thesemuscle groups before beginning aworkout to restore a proper range ofmotion. Ignoring these areas maylead to pain in the shoulders, back

and neck.• Not warming up. Rather than

sitting down immediately at abench and beginning to lift, taketime to warm up your body proper-

ly to increase circulation, heart rateand range ofmotion. This warm-upcan help decrease your chance ofinjury.•Not putting in the time.Though

everyonewould love to see immedi-ate results in energy and around thewaistline, receiving the pay-off fromregular exercisemeans investing thetime. Health experts advise that asafe weight loss for the average per-son is two pounds per week, andburning one pound of fat meansshedding 3,500 calories weekly.Make the change by reducing yourcaloric intake and incorporatingexercise into your daily or weeklyroutines. The Department of Healthand Human Services recommendsadults get at least 150 minutes ofmoderateaerobicactivityor75min-utes of vigorous aerobic activityspread throughout the week. As ageneral rule, aim for at least 30min-utes of physical activity daily.• Getting stuck in a rut. Everyone

is guilty of following routines—andafter you get into good exercisehabits, it’s natural that you’d findyourself following the same steps.Butwhen youdo the same routines,your muscles will recognize the

See Workout, Page 21

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It canbehard for somepeople topickupabook when there are so many distractions atthe ready. But while books might not be asflashy as the latest gadget, they can providebenefits that might surprise even the mostavid readers.In addition to the intellectual benefits of

reading, indulging in a good book can alsoboost physical health. According toKenPugh,PhD, president and director of research atHaskins Laboratories, which is devoted to thescience of language,when aperson is reading“parts of the brain that have evolved for otherfunctions connect in a specific neural circuitfor reading, which is verychallenging.” Just likemuscles in thebody, the

brain benefits when it is pushed beyond itsnormal abilities, and reading is a great way topush those limits.But the benefits don’t stop there. Reading

canhelp reduce stress, benefitting thebody innumerous ways. A 2009 University of Sussexstudy found that turning to a good book canbeaneffective relaxationstrategywhenthingsbecome too stressful. Reading fiction canstimulate the imagination and distract a per-son fromthe stressors of everyday life. Choos-ing a humorous or uplifting story can boostmood and help people relax, particularlybeforebedtime.Reading also can help you sleep better.

Those accustomed to reading before going tobed actually train their mind and body forrelaxation. Pickingupabook can send signalsthat it’s time to settle down for sleep. Healthexperts often recommend developing a sleeproutine topeoplewhostruggle to fall asleepatnight, and reading for 30 minutes before bedcanbean integral part of such routines.Researchhas shown reading and engaging

thebrain inotherways, suchas through intel-lectual games and puzzles, can stave offdementia. These activities stimulate the cellsin the brain to grow and connect, increasingthe power of brain tissue. According to theAlzheimer's Association, keeping the mindactive through reading can strengthen con-nections between brain cells and build upbrain cell reserves. Mental activity mighteven generate new brain cells. All of thesefactors can reduce the risk of Alzheimer's

disease anddementia.

Obesity affects people of all ages. Accord-ing to theCenters forDiseaseControl andPre-vention, more than one-third of Americansare considered obese. Being overweight orobese has been linked to cardiovascular dis-ease, diabetes and some forms of cancer, andchildren who are overweight are likely to beoverweight or obese adults.While eating a diet low in fat and high in

whole-grain fiber, vegetables and lean pro-teins is important, exercise remainsoneof thekey factors in maintaining a healthy weight.However,manyadults and children simplydonot get enough exercise during the day. Anactive lifestyle is often hampered by digitaldevices or sedentary jobs that encouragemore screen time than fitness time. But thereareways for theentire family toget fit. Exercis-ing together is not just a great way for familiesto get healthy, but also a great opportunity tospend time together. Consider theseideas:• Tackle chores. Yes,

household tasks cancount as exercise.Workingtogether not only gets youmoving but also cuts downon the time it takes to tackletasks around the house. Mowing thelawn, vacuuming, sweeping — all of theseactivities can get the heart pumping. Make itfun by setting chores to music or competingagainst one another to see who gets their taskdone first or the best.• Compete in the pool. Swimming is a low-

impact activity that works many muscles inthe body. Taking a dip can be both relaxingand beneficial to your health. Host relayswimming races, see how long each memberof the family can tread water or create anyother competitions that keep everyone mov-ing.• Go for family bicycle rides. See your

neighborhood or blaze new trails by ridingbikes together. Young children can bestrapped into trailers pulled behind the bikeor ride in seats attached to the bike itself, giv-ing everyone a chance to enjoy the great out-doors and hone their skills.• Go hiking. Hiking is another fun family

activity that also happens to make for greatexercise. Choose a trail that may not be leveland push everyone’s endurance.

Did you know?

Cardiac arrest is theabrupt loss of heart functionin apersonwhomayormaynot have diagnosed heartdisease.Though often mistaken

as the same thing as a heartattack, cardiac arrest is notthe same. Heart attacks cancause cardiac arrest andeven lead to death, but thecause of heart attack andcardiac arrest are different.According to the Ameri-

canHeart Association, heartattacks are caused by ablockage that stops blood

from flowing to theheart. Thoughheart muscle tis-sue dies becauseof this lack ofblood supply,heart attacks do notalways result in death.Cardiac arrest is caused

by an electrical malfunctionof theheart,which suddenlystops working properly. Thiscan be arrhythmia, a condi-tion that occurs when theheart beats irregularly orabnormally. Once the hearthas stopped during cardiac

arrest, death can occurwithin minutes. How-ever, cardiopulmonaryresuscitation, or CPR,can reverse cardiacarrest. A defibrillatorwill be used to shock

the heart, which can restorethe it to a normal rhythm injust a fewminutes.Because cardiac arrest is

so sudden and strikes with-out warning, it's imperativethat men and women whoare with someone theybelieve is in cardiac arresttake action immediately.

Cardiac arrest vs. heart attack

Going to bed and waking up at roughly the same time every day — even on weekends — can program the body to sleep better and more soundly.

Fun ways tobe a fit family

Amazing healthbenefits . . .

of reading?

Articles in Southern Maryland Health are for informational purposes only and are not intended to provide medicaladvice. Neither the editors of Post Community Media, LLC, the author nor publisher take responsibility for anypossible consequences from any treatment, procedure, exercise, dietary modification, action or application ofmedication which results from reading or following the information contained in this magazine. The publicationof Southern Maryland Health does not constitute the practice of medicine, and this information does not replacethe advice of your health care provider(s). Before undertaking any course of treatment, the reader must seek

the advice of their physician and/or other health care provider(s).


Vaccines not just for kidsThough vaccines are usually associatedwith childhood or foreign

travel, older adults may need certain vaccinations as they age. Eventhose who received immunizations as youngstersmay need refresh-er doses or vaccinations tailored specifically to the over 50 crowd.Seniors areurged to talk to their doctors about certain vaccines. In

addition to flu shots, there are vaccinations that can help preventother illnesses, such as pertussis(whooping cough), shingles, diph-theria/tetanus and pneumonia.Shingles is a condition thataffects those who had chick-enpox as children, and canbe quite painful. A vaccina-tion is an easy way to avoidit.Many local pharmacies

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Men carrying extra weightaround their middles may not likethe way their clothes fit — but thehealth risks posed by belly fatextend beyond ribbing from friendsor too-tight pants.Belly fat is not limited to theextra

layer of padding just below the skin,the Mayo Clinic explains; it alsoincludes visceral fat, which sur-rounds your internal organs deepinside your abdomen. Regardless ofyour overall weight, a large amountof weight around your middleincreases your riskof cardiovasculardisease, type 2 diabetes, colorectalcancer and sleep apnea.Researchers report those who

have a normal weight but haveexcess belly fat may have a higherriskofdying fromheartdisease thaneven those who are obese, accord-ing to U.S. News andWorld Report.Studies have found that those withan overall healthy weight but “cen-tral obesity” are at almost threetimes a greater risk of dying fromheart disease and two times agreater risk of dying from any cause

than those of normal weight with anormal waist-to-hip ratio. Centralobesity can create insulin resist-ance, and those with greater bellyfat tend to have less fat in areaswhere it can be protective, like thelegs and hips.

CausesMany factors can contribute to

belly fat, includingageandgenetics,but your weight is largely deter-mined by how you balance yourcaloric intake with energy burned.“If you eat too much and exercisetoo little, you’re likely to pack onexcess pounds — including bellyfat,” says the clinic.But age can play a role in the

process. We lose muscle as we getolder, especially if we’re not physi-cally active, and this loss of musclemass decreases the rate at whichyour body can use up calories —making it harder to maintain ahealthy weight. For some men, too,cells in the arms and legs lose theability to store fat, which causes

excess fat to store in the abdomen.The so-called “beer belly” isn’t

necessarily due to alcohol con-sumption — though calories fromalcohol are easy to pack on, given atypical beer has about 150 of them.Alcohol does affect the waistline inparticular, however; according tothe Mayo Clinic, when you drink,the liverburnsalcohol insteadof fat.

Determining waist sizeHowcan you tell if you’re outside

the healthy range for belly fat? TheMayo Clinic recommends measur-ing your waist:• Standandplace a tapemeasure

around your bare stomach, justabove the hipbone. If your bellydroops, lie down to take the meas-urement.• Pull the tape measure until it

fits snugly around you, but don’tpush into the skin.• Ensure the measure is level all

the way around.• Relax, exhale and measure the

waistwithout sucking in your stom-ach.“For men, a waist measurement

of more than 40 inches (102 cen-timeters) indicates an unhealthy

concentration of belly fat and agreat risk of health problems,” theclinic states.

Making changesIf you’re carrying too much

weight aroundyourmiddle, consid-ermaking lifestyle changes togetonahealthypath.TheMayoClinic rec-ommends toning abdominal mus-cleswith crunches or other targetedexercises, but these alone won’tbanish belly fat. “However, visceralfat does respond to the same dietand exercise strategies that canhelpyou shed excess pounds and loweryour total body fat,” the clinicexplains.Tips on taming your abdomen:• Eat healthy. Fruits, vegetables

and whole grains combined withlean sources of protein and low-fatdairy products will revamp yourdiet and increase your overallhealth. Be sure to limit your saturat-ed fat intakeby eating lessmeat andhigh-fat dairy products like butterand cheese. Incorporating moder-ate amounts of “good” fats —monounsaturated and polyunsatu-rated — through nuts, fish and cer-tain oils will benefit you, too.• Watch your portions. “Even

when you’re making healthy choic-es, calories add up,” the Mayo Clin-ic explains. It’s easier to monitoryour portionswhen you’re dining athome, so limit your restaurantmeals (which are typically higher incalories, too). Use smaller plates athome to visually help you feel likeyou’re eating a “bigger” meal. Ifyou’re eating out, share with a lovedone or immediately box up half ofyour dinner for lunch the next day.By eliminating the temptation onyour plate, you’ll be more likely tokeep your portions in check.• Increase your protein. Accord-

ing to Men’s Fitness, about 25-30percent of the calories in a gram ofprotein are burned in digestion —compared to only 6-8 percent incarbohydrates. Substituting 50grams of protein for an equalamount of carbs saves you 41 calo-ries and gives you energy to burn. . . literally.• Snack healthier. You can’t eat

whatyoudon’thave—aphilosophythat works both ways. Skip the gro-cery aisles loaded with unhealthy

Why slimming down matters

Continued at right

Battlethe bellyBattlethe belly


foods that will only taunt you. Snacks packing ahealthy punch include fresh fruit and vegetables;unsalted, unsweetened nuts like peanuts, whichhelpyou feel full longer;whole grains; beans; andlow-calorie options like dill pickles, which giveyou a crunch without the calories. Keep yourhome as free of temptation as possible, and askhousehold members and friends to support youin your aim tomake changes.• Reach for fiber. The bulk in high-fiber foods

fills your stomach, helping you feel full longerand ultimately eat less, saysMen’s Fitness. Beansare the best choice with 8 grams of fiber per 1/2cup. Those who add 12 grams of fiber to theirdaily diet lost a quarter of an inch from theirabdomen without otherwise altering their diet,research shows.• Try lifting weights. Just 10 minutes of lifting

daily done three times aweekwill help youman-ageyourweightandgainstrength.Research fromHarvard shared by Men’s Fitness shows that 30minutes of weight training weekly helps reducewaist sizemore than almost any other variable.• Stay hydrated — but don’t drink your calo-

ries. In addition to keeping you properly hydrat-ed,water takesuproominyour stomach—help-ing you control your appetite and reduceovereating.Properwater intakealsoaids indiges-tion and assists you in maintaining a healthyweight. In that vein, reach for no-calorie drinkslike unsweetened tea or coffee to make sureyou’re only eating your calories, not drinking

empty ones.• Make physical activity a way of life. The

Department of Health and Human Services rec-ommends adults getmoderate aerobic activity atleast 150 minutes a week or vigorous aerobicactivity at least 75 minutes a week. Moderateactivities can includebriskwalking,while joggingis considered vigorous. The Mayo Clinic recom-

mends practicing strength training exercises atleast twice a week, too. To lose weight or meetspecific fitness goals, you may need to exercisemore than the recommended amount. Consultyour physician and/or a professional coach forguidance onwhat’s right for you.

—MEGAN JOHNSON

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Hormone changes are a naturalpart of getting older— for bothmenand women. But unlike the moredramatic reproductive hormonechanges affecting women enteringmenopause, sex hormone changesin men happen over a period ofmany years.The term “male menopause” has

gained popularity, the Mayo Clinicexplains, but it’s something of amyth. This “menopause” for men isused to describe decreasing testos-terone levels or less bioavailability oftestosterone related to aging. Inmenopausal women, ovulation endsand hormone production dropsrather quickly. In men, hormoneproduction and testosteronebioavailability declinemore gradual-ly, the clinic says. Changes in sexualfunction, energy level or mood aresubtler and may go undetected foryears.Rather than calling these shifts

“malemenopause,” doctorsmay usethe term “andropause” to describethese age-related hormone changesin men. In an article published inReviews in Urology by Michael K.Brewer, MD, andropause isdescribed as a condition causing“significant alterations in the qualityof life and adversely affect[ing] thefunction ofmultiple organ-systems.”Other descriptions include testos-terone deficiency, androgen defi-ciency of the aging male and late-onset hypogonadism, according totheMayo Clinic.On the whole, testosterone levels

vary greatly amongmen—but oldermen do tend to have lower testos-terone levels than their youngercounterparts. “Testosterone levelsgradually decline throughout adult-hood— about 1 percent a year afterage 30 on average,” the clinicexplains. “By about age 70, thedecrease inaman’s testosterone levelcan be asmuch as 50 percent.”What does this affect? Some men

may have a lower-than-average

testosterone levelwithout any symp-toms, but others may find that lowtestosterone causes changes in sexu-al function, sleep patterns and emo-tions. Low testosterone can createerectile dysfunction, reduced sexualdesire, fewer spontaneous erectionsand infertility. Sleep can altered byinsomnia or increased sleepiness,and somemenmay seeadecrease inmotivation or self-confidence. Sad-ness or depression can be a result oflow testosterone, and some havetrouble concentrating or remember-ing things, theMayo Clinic says.Physical changes are possible,

too, including an increased amountof body fat and decreased bone den-sity. Reduced muscle bulk, strengthandendurancecanbea sideeffect aswell. Tender or swollen breasts andloss of body hair can be a result oflow testosterone, too. Rarely, some

menmay have less energy or experi-ence hot flashes.“It’s important to note that some

of these signs and symptoms are anormal part of aging,” the MayoClinic states. “Others can be causedby various underlying factors,including medication side effects,thyroid problems, depression andexcessive alcohol use. A blood test isthe only way to diagnose a lowtestosterone level or a reduction inthe bioavailability of testosterone.”If these descriptions sound famil-

iar, speak to your doctor to evaluateyour individual health and exploretreatment options. Though naturaltestosterone production cannot beboosted, the clinic suggests beinghonest with your physician so he orshe can begin identifying and treat-ing any health issues that could con-tribute to your symptoms — from

side effects of certainmedications tosexual issues.Make sure you’re leading a

healthy lifestyle, too, by eating welland exercising regularly. “Healthylifestyle choices will help you main-tain your strength, energy and leanmuscle mass,” the Mayo Clinic says.“Regular physical activity can evenimprove your mood and promotebetter sleep.”If you find yourself feeling down,

remember that depression in mendoesn’t always translate to sadness.You might be depressed if you feelisolated, irritable or withdrawn, orare consuming too much alcohol,using illicit drugs or working con-stantly, the clinic explains. Seek helpif you just don’t feel like yourself.

—MEGAN JOHNSON

The truthabout malemenopause


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Better ways to dine

• If it doesn’t sizzle, it’s not hotenough. Preheat your grill to at least450 degrees for great sear marks andsteakhouse-quality results.• Season the grill: a thin coating of

oil on a hot grill both protects the grillsurfaceandkeepsyour food fromstick-ing. A refillable oilmister is an easywayto do this. Tip: Always turn the burnersto low before spraying oil; never usenon-stick sprays with aerosol sincethey are flammable.•Marinate your steak for 30minutes

to 2 hours (most cuts) to infuse com-plementary flavours into themeat.• Any sweet or sugary barbecue

sauce should be applied in the last twominutes on the grill, or after themeat isremoved.These sauces burn easily andcan ruin a great steak.•Try a compoundbutter: first soften

the butter to room temperature andthen mix in the flavoring of yourchoice, such as blue cheese, sundriedtomato or cheddar and jalapeno. Topthe hot steak with a pat of this butterand watch the flavor melt all over thegrilledmeat.• Choose your weapon: don’t pierce

your steak; use a good set of tongs toturn them. The more you poke holes,the more flavor and tendernessescapes.• Let it rest: cutting into a steak right

off the grill lets juices escape onto theplate. Let any steak rest for 5 minutesbefore serving. The juices will settleevenly throughout the steak, giving amore tender, flavorful and enjoyabledining experience.

Pizzamay have had humblebeginnings, but today it is oneof the most popular foodsworldwide. More than five bil-lion pizzas are sold across theglobe each year, and pizzaaccounts for 10 percent of allfood-service sales.Although pizza has many

positive attributes, few consid-er it a healthymeal. Ladenwithcheese and high-calorie meats,pizza is often referred to as aguilty pleasure. However, thereare a variety of ways to makethe pizza you love better foryour body.• Downplay the cheese.

Pizzaoriginated inNaples, Italy,and it has been said the firstpizzas were comprised of justdough and sauce and nocheese. Restaurants that favormore authentic pizzas of thepast will not rely heavily oncheese when preparing theirpizzas. Instead of ordering apizza with extra cheese, opt forminimal cheese to add just asubtle component of flavor tothe pizza. Such an alteration tothe recipe can greatly reducethe saturated fat and choles-terol.• Savor the tomatoes. Toma-

toes provide a bevy of healthbenefits. The carotenoids,specifically lycopene, found in

tomatoes have a number ofbeneficial properties, includingpreventing the oxidation ofLDL cholesterol. According to areport from researchers atAthensMedicalSchool thatwaspublished in NutritionResearch, a daily 70gram portion oftomato paste con-taining roughly 33mg of lycopenewas associatedwith an improve-ment in flow-mediated dilation,a measure of ablood vessel’s abilityto relax. Tomatoes can helplower blood pressure, and theyprovide other heart benefits aswell. Enjoying extra sauce onpizza and supplementing withsliced, cooked tomatoes canhelpmake pizza healthier.• Choose whole-wheat

crust. More restaurants areadding whole-grain pizzas totheir menus. By switching to awhole-wheat crust, you canboost your fiber intake by asmuch as 50 percent. High-fiberfoods help to regulate choles-terol levels in the blood andhelp you to feel fuller longer,reducing the likelihood thatyou will overeat. Fiber alsohelps the digestive tract by

making a person more regular.Whole-grain foodshavea lowerglycemic index than processedgrains as well, meaning theywon’t cause rapid blood-sugarspikes, which can be advanta-geous to those with diabetes.• Top pizza with vegetables.

Instead of salt- and fat-heavymeats like pepperoni, ham orsausage, top your pizza withfresh vegetables. Peppers,tomatoes, olives, broccoli, andspinach each deliver a wealthof vitamins and minerals, andare a great way to add morefiber to your diet.• Opt for thin-crust. Differ-

ent areasof the country and theworld favor different types ofpizza. In theUnitedStates,NewYorkers prefer thin-crust pizzawhile theWindyCity is synony-mous with deep-dish pizza.While the debate continues asto which type of crust is better,

switching to a thin-ner crustmay havecertainhealthben-efits. Thick crustspackmore caloriesinto each andevery slice. Whenpaired with cheeseand other top-pings, a slice ofdeep-dish pizza,

while delicious, may containmorecalories than iswise toeatin one sitting. Brick-oven pizzaparlors generally offer whisper-thin crusts sparingly touchedwith cheese, sauce and basil toproduce the classic Margheritapie, making such pizza ahealthier alternative than NewYork- or Chicago-style pizza.• Pair pizza with salad. One

way to make pizza healthier isto avoid overindulging. It iseasy to overdo it with pizza, buttry to cut your portion size inhalf, replacing that extra slice ofpizza with a salad or side orderof steamed vegetables to fill upwithout overindulging.

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Given an estimated 70 percent ofmen are affected by male patternbaldness, the subject of hair loss isfamiliar tomany.Losing about 100 strands of hair

per day is considered normal, butsomemenmay experience accelerat-ed hair loss as they age. Whetheryou’re in your twenties or sixties,baldness is not entirely preventable.For men, loss of hair typically beginsat the temples and crown and pro-ceeds in an M-shaped pattern,according toMen’sHealth. In itsmostadvanced stage, only a rim of hairalong the back and side of the scalpremains.Your genes are mostly responsible

for whether you lose your hair, butother factors can contribute. Theseinclude stress from an illness or gen-eral anxiety; hormonal changescaused by medications like antide-pressants or chemotherapy; scalpinfections; nutritional deficiencies;and diseases like lupus and diabetes.If you notice premature hair loss, youmay want to speak to your physiciantodetermine if anunderlying cause isresponsible.Regardless of the current state of

your scalp, there are steps you can

take to protect your hair:• Get your vitamin A. According to

Men’s Fitness, the nutrient is impor-tant to promoting the growth andhealth of tissues and cells throughoutthe body — including those on thescalp. Yellow, red and orange fruitsand vegetables are good sources ofvitamin A: like carrots and leafy, darkgreen vegetables. Good animalsources includeeggs, liverand fishoil.• . . . And don’t forget your B. Cru-

cial to thenormal formationofhemo-globin, B vitamins carry oxygen fromthe lungs to body tissues like the hair.Strong, healthy hair relies on a steadysupply of bloodandoxygen, so adefi-ciency in B vitamins can lead toincreasedhair loss, damagedhair andslow re-growth, Men’s Fitnessexplains. Protein-rich foods likechicken, fish,meat, eggs and pork arethe best sources of vitamin B6 andB12. Good sources of folic acidinclude leafy vegetables, orange juice,avocado, broccoli and beets.• What about C? Essential to the

production of collagen, vitamin Chelps hold the tissues of the bodytogether. Because the human body

See Hair, Page 20

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Unlike women with vials of beautyproducts, many men shun the idea ofneeding to care for their skin. But likeany other organ of the body, treatingthe skin well can lead to health bene-fits and prevent illness down the road.With spring finally here and sum-

mer just around thebend, sunscreen isincreasingly important — both forprotecting the skin, preventing diseaseand maintaining a youthful appear-ance.According to theAmericanAcad-emy of Dermatology,more than 1mil-lion new cases of skin cancer arereported each year. Caring for the skinandapplyingprotectionagainstharm-ful UVA and UVB radiation is justthe beginning.

For most men, shaving is an every-day routine—andhair on the face hasa benefit: follicles across the cheeks,chin and neck help keep your face freeof wrinkles. Men have more collagenthan women and increased elastinfibers for skin strength, too. This net-workof fatty tissueunder theskingivesmen’s faces their support structure,and male skin is about 20-30 percentthicker than female skin. That thickerepidermis helps resist wrinkles. Andbecause hair glands produce oil, mennaturally have oilier faces — whichmeans more moisture. Hydrated skinis youthful, plump and healthy.

See Skin, Page 22

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Other than skin cancer, prostatecancer is the most common cancerin American men. About 233,000new cases of prostate cancer will bediagnosed in 2014, according to theAmericanCancerSociety (ACS), and29,480 men will die of prostate can-cer this year.About one man in seven will be

diagnosedwithprostate cancerdur-ing his lifetime, and more than 2.5million men in the U.S. who havebeen diagnosed with prostate can-cer at some point are alive today.Unlike other diseases, prostate

cancer in its early stages may notcause any specific symptoms orsigns—which iswhy screenings areso important. According to theColumbia University Medical Cen-ter, a prostate screening providesthe best chance of identifyingprostate cancer as it begins.The disease develops when DNA

in a prostate gland cell is injured ormutated, the university explains.

The malignant cell begins to formtumors and, if untreated, prostatecancermaymetastasizeor spread toother organs. Though the cause ofthese mutations is unknown, stud-ies point to various possible causes.Though “risk factors don’t tell useverything,” the ACS cautions,researchers have found several fac-tors that might change one’s risk ofdeveloping the disease.Prostate cancer generally devel-

ops after the age of 50, with mostcasesdiagnosed inmenover theageof 65, the university states. Accord-ing to the ACS, prostate cancer israre inmenyounger than40.MenofAfrican and Caribbean descent aretwice as likely as American men ofEuropean ancestry to developprostate cancer.Thosewith a broth-er or father with prostate cancerhave an increased risk for develop-ing the disease. Men who smoke orconsumeadiethigh in redmeatandhigh-fat dairy products may

increase their riskof gettingprostatecancer, the ACS states, but thesemen also tend to eat fewer vegeta-bles and fruits.“Doctors arenot surewhich of these factors is responsiblefor raising the risk,” the societystates. As a good rule, a healthy dietcentered on whole grains, vegeta-bles, fruits and low-fat products isbeneficial to overall health.In many cases, prostate cancer

grows slowly—andmencan live formanyyearswitha small, slow-grow-ing prostate tumor, the universitystates. Other cases can be moreaggressive and spread rapidly toother bones or organs outside theprostate gland. Early stages of thedisease may not cause specificsymptoms, increasing the need forscreening tests including aprostate-specific antigen blood test and digi-tal rectal exam.One or both of thesetests are usually performed duringan annual physical exam in menover age 50.

Whensymptomsofprostatecan-cer do appear, they can includeweak or interrupted flow of urine;frequent urination (especially atnight); difficulty urinating or hold-ing back urine; inability to urinate;blood in theurineor semen;persist-ent pain in the back, pelvis or hips;pain or burning when urinating;and difficulty having an erection.Theuniversity states these symp-

toms can all arise from conditionsunrelated to prostate cancer, too,but it’s important to promptly see adoctor if youareexperiencinganyofthem.

—MEGAN JOHNSON


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cannot store the vitamin for long,Men’s Fitness recommends eatingfoods containing vitamin C everyday.Thebest sources are in oranges,melons, berries, dark green vegeta-bles, tomatoes and peppers.•Drink yourwater. Beingproper-

ly hydrated is important for main-taining overall good health. Everysystem in thebody requireswater tofunction properly, so be sure you’redrinking lots of it throughout theday. Poor nutrition can cause hairloss, as can rapid weight loss, so eatthose balanced meals and quenchyour thirst.• Look into zinc.Your hair follicle

retention may be improved by tak-ing a zinc supplement. Dovetailingwith vitaminC, zinc is an importantnutrient the body uses to processcollagen. Without enough zinc inthe system, you may experienceskin and hair damage — especially

because thinning of the hair andhair loss are the primary symptomof a zinc deficiency.• Other treatments. If your hair

loss is happening in a hereditarypattern, you may be able to slow itby using minoxidil (Rogaine) orfinasteride (Propecia), according toMen’s Health. Available over thecounter, minoxidil is applied to thescalp twice daily. It can help slowfurther hair loss in some andencourage hair re-growth. Finas-teride is a prescription-only pill thatblocks the formation of the type oftestosterone affecting hair growth.Studies cited by Men’s Health sug-gest that finasteride helps preventhair loss in up to 99 percent of menwith hereditary-patterned baldness,and that two-thirds experiencesome new hair growth. As withminoxidil, any benefits from themedication can be quickly lost onceits use is discontinued. Seek advicefrom your doctor about what mightwork best for you.

—MEGAN JOHNSON

HairContinued from Page 15

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familiar motions and notwork as hard — or burn asmany calories — duringyour workout. Switching upyour movements will keepthe body busy and ready fornew challenges. Plus, youwon’t get bored as easily . . .and may feel more inclinedto keep up your routines.• Not learning proper

techniques. Working with acoach or trainer before get-ting into a steady workoutschedule could make a bigdifference for your long-term health— and whetheror not you’ll get the resultsyou seek. If you’re liftingweights, especially, profes-sional guidance will helpensure you’re maximizingyour strength and minimiz-ing your chance of injury.• Failing to stay hydrated.

Even mild dehydration canresult in declined mentaland physical performance,andanestimated75percentof adults are chronicallydehydrated. Sweating willonly exacerbate dehydra-tion, so be sure you’re sippingwaterthroughout the day—andespecial-ly during and after your workout.Consuming drinks rich in elec-trolytes can also help replenish flu-ids in the body. Failing to stayhydratedcan lead to respiratoryandcirculation problems, headaches,ulcers, high blood pressure, kidneydisease and other issues. Expertsrecommend drinking eight to 10cups of water daily. And if you’reexercising for weight loss, remem-ber that water helps suppress theappetite naturally and metabolizestored fat.• Going it alone. Though some

men may prefer exercising solo,having a buddy there can keep youmotivated — especially if a littlefriendly competition is involved.Bringinga friendor spousewithyouto exercise could also keep youaccountable for your goals, likemeeting at the gym at least threetimesaweek.Acompanioncanalsohelp push you beyond those com-fortable limits and try going just alittle further or a little longer thanyou think possible.

• Staying too steady. Like per-forming the same exercises routine-ly, maintaining a comfortable pacecan bore your body. Varying yourpace during workouts— from slow,steadymovements tomoderate andintense speeds — can help burncalories and really get your heartpumping.• Following unnatural body

movements. Bending, jumping,running and stepping will be moreeffective at toning muscles thanthose you wouldn’t ordinarily do —and unnatural movements couldincreaseyour riskof injury, too.Stickwith practical, tried-and-true steps.• Overlooking injury. If you sus-

pect you are hurt from exercise orany other factor, don’t ignore it.Overlooking pain could result ingreater injury and only worsen yourcondition, not to mention extendthe time it could take to recover.Give your body the time it needs toheal and consult your physician orothermedical professional for guid-ance.

—MEGAN JOHNSON

WorkoutContinued from Page 5

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Sohowdoyoukeepall thatgood-ness going?Useagoodcleanserandmoistur-

izer, for one. Oily skin can be proneto acne and blackheads, and a mildand oil-free cleanser will help keepthe skin clean and refreshed. Soapandwater is fine formost skin types,though a fragrance-free productmay be best for those with sensitiveskin. Those with oilier skin can alsolook for an astringent to help pre-vent blemishes.A smooth, close shave is a goal

for many — but getting the desiredresults can be tough.Modern razorswith multiple blades can helpremovedead layers of skin aswell asunwanted hair. But for those withcoarse or curly beards, multipleblades can cause razor bumps;reach for a single-blade or electricrazor instead. Soothing shaving gelsor creams can help protect the skinfrom daily shaving, and a soothing,alcohol-free aftershave balm with adisinfectant and moisturizer willhelp prevent ingrown hairs andblackheads.If you do nothing else, use sun-

screen.Menare just as vulnerable toskin cancer as women. Free radicalsgenerated by sunlight attack skincells, destroying collagen and dam-aging cellular DNA — which can

lead to cancer. Protecting yourselfwith a sunscreen providing full-spectrum protection against bothUVA andUVB radiation is your bestdefense against disease and aging.Look for a product with an SPF rat-ing of 15 or more for all skin types,which will help protect you fromsunburn and skin cancer. Andremember that one application ofsunscreen for theday is not enough:depending on how long you’re out-doors, how much you’re sweatingandwhetherornotyou’re inandoutof the water, you will need to reap-ply.If you’re not in the habit of using

sunscreen now, spring and summerare the perfect time to begin incor-porating sun protection into yourdaily routine. Look for a spray or gelfor easy application and grease-freeresults. Spray the exposed areas ofyour skin— typically the face, neck,arms and hands — after you dressfor the day. If you’re balding, don’tforget towear ahatoutdoors and/orapply sunscreen to the top of yourhead.When indoubt (andwhenpracti-

cal), covering up is the best defensefor your skin: long pants, caps andlong-sleeved but thin shirts canblock the sun’s rays. Though sum-mermay prove too hot for that levelof protection, special sun-blockingclothing — fabric with an SPF of 30ormore— is also an option.

—MEGAN JOHNSON

SkinContinued from Page 17

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