NATURALLY HEALTHY MEN 

In Spite of Themselves!

Presented by

 Debra M. Markel, CH, CNHP

Certified Herbalist, Certified Natural Health Professional

 APOTHECARIAN HERBALS, LLC

 3430-D Anderson Highway (Rt. 60), Powhatan, VA  23139

804-598-5352

www.herbalconsultant.com

WORLDWIDE, WOMEN OUTLIVE MEN.

WHY?

According to the National Institutes of Health:

 M   Men tend to smoke & drink more than women

M   Men have less healthy lifestyles

M   Men do not seek medical help as often as women

M   Men participate in riskier behavior

M   Men define themselves by their work, which adds to stress

M   Men don’t show their emotions

 LEADING CAUSE OF MEN’S DEATHS (2000)

 HEALTH ISSUES THAT CONCERN MEN THE MOST

(Given to me by a man, so he should know!)

 MALE PATTERN BALDNESS

STRESS

CARDIOPULMONARY DISEASES

PROSTATE PROBLEMS

ERECTILE DYSFUNCTION

MEMORY LOSS

MALE PATTERN BALDNESS

The medical term for hair loss is alopecia. The most common type is known as androgenetic alopecia or male pattern baldness. It's typically permanent and can be attributed to heredity. In fact, the Mayo Clinic website shows that about 95 percent of hair loss from the scalp is due to your inheritance.  Once the hair is lost, nothing short of hair transplants or prescriptions can replace large amounts of lost hair, but there are some natural supplements that can help slow down the rate of loss, mask or delay hair loss, or in some cases, re-grow smaller amounts of hair.  Currently, researchers at Cornell University are experimenting with gene therapy to promote hair re-growth.  The following may help:

¶    Essential Fatty Acids (Omega 3’s) – 1000 mg daily: Improves hair texture, prevents dry, brittle hair from breaking off, giving a fuller appearance.

¶    Vitamins formulated for hair health that contain B-complex (100 mg daily), Biotin (300 mcg daily), inositol (200 mg daily): All are essential for hair growth.  Deficiencies of biotin have been linked to skin disorders & hair loss.

¶    Vitamin C - 1000 mg twice daily: Improves scalp circulation.

¶    Zinc – 50 – 100 mg daily (DO NOT EXCEED 100 mg daily): Stimulates hair growth by enhancing immune function.

¶    Foods that contain biotin can enhance hair growth.  Foods high in biotin are brewer’s yeast, brown rice, bulgur wheat, green peas, lentils, oats, soybeans, sunflower seeds and walnuts.

¶    Massage the scalp daily.  Providing circulation to the scalp stimulates hair growth.

¶    Gotu Kola – This is an herb used for various infections and to treat nervous disorders, but it also has been shown to promote hair growth when taken regularly.  Take 300 mg three times daily.

  STRESS     

Stress affects everyone, but men tend to suppress it and not release it.  This is a big factor that contributes to men’s earlier mortality rates.  Men are taught that showing emotion isn’t masculine and from early ages, men who cry are considered wimps.  In reality, men who release their emotions through crying or vigorous exercise live longer.  The greatest gift we can give our sons is to teach them that showing emotions is normal, that real men DO talk about their feelings and it’s OK to cry!

 Stress has a devastating affect on all of our organs and can lead to all other causes of death (heart disease, cancer, stroke, etc.).  Researchers have said that stress contributes to as much as 80% of all other major illnesses.  If we can control stress, we will live longer and healthier.  When we’re stressed, our adrenal glands secrete adrenaline which in turn elevates the heart rate, tenses our muscles and raises our blood pressure.  Other chemical reactions occur, changing the delicate balance in our bodies.  If these changes are constant, they cause nutritional deficiencies, immune suppression, emotional imbalances and disease.  Following are some things that may help:

R      Vitamin B-Complex – When we’re stressed, our body is quickly depleted of B-vitamins.  They need constant replacement.  Take 100 mg of each major B vitamin daily.  (B-12 and Folic Acid are included in much lower doses.)  B-Complex includes all of the B’s.

R      Essential Fatty Acids (Omega 3’s) – 1000 mg daily.  Has a positive affect on emotions.

R      Vitamin C – At least 1000 mg twice daily.  Supports depleted adrenal glands.

R      Calcium & Magnesium – 1000 mg calcium to 500 mg magnesium twice daily.  Highly stressed people show a depletion of calcium & magnesium, resulting in anxiety.  Cal-Mag complexes in the correct 2:1 ratio are highly recommended.

R      Anti-stress herbs -  Chamomile (but not if you have ragweed allergies), hops, catnip and St. John’s wort, wild oats and skullcap are all effective stress-relievers.  Due to varying contents in formulas, follow label directions for dosages.  Hops will help cut down on alcohol cravings, too.

R      Limit or eliminate caffeine – This aggravates the body’s reactions to stress, disrupts sleep patterns and contributes to nervousness.

R      EXERCISE!  There’s no substitute for regular exercise.

R      Learn to relax!  Take a yoga or meditation class so you can learn deep breathing techniques that you can use in stressful situations.

R      Eliminate stressors within your control!  You do have more choices than you think.  See a counselor for guidance.

R      GET A LIFE!  If all you do is work, you’ll miss out on all the wonderful, fun and relaxing things life has to offer.  Walk in the park.  Take a day off to be with your kids.  Learn to laugh!  SIMPLIFY YOUR LIFE!

  CARDIOVASCULAR DISEASE     

Cardiovascular diseases consist of hypertension (high blood pressure), elevated triglycerides & LDL’s (“bad” fats), blocked arteries, high homocysteine levels, aneurysms, arrhythmia and inflammation of the arterial walls.  They often lead to heart attacks and strokes.  People with a family history of heart disease, smokers, drug & alcohol users, non-exercisers, stressed people and “Type A” personalities are at the highest risk of developing cardiovascular diseases.  According to the European Heart Journal (January, 2004), men who showed the highest levels of social integration - meaning they had many quality friends whom they saw on a regular basis - were only 45 percent as likely as men with the least social integration to have heart disease.  The researchers aren’t quite sure why, but they believe it’s because these men have outlets for their feelings or participate in physical activities with their buddies. 

 Heart disease and strokes have been given a lot of press, so this presentation won’t attempt to duplicate information that’s well-known, but there are certain foods, herbs and supplements that can lessen the risk factors for cardiovascular incidents.

©       Essential Fatty Acids (Omega 3’s) – 1000 mg daily:  Lowers triglycerides, reduces risk of blood clots, lowers blood pressure.

©       Vitamin C –1000 mg twice daily.  Anti-oxidant effects (slows oxidation in our bodies which leads to plaque build-up in the arteries).  Found in citrus fruits, dark green leafy vegetables and broccoli.

©       Vitamin E – 400 mg twice daily.  Another anti-oxidant.  Found in wheat germ, vegetable oils & nuts.

©       Beta-carotene (Vitamin A) – 10,000 i.u. daily.  Found in carrots, sweet potatoes, and most deep yellow, dark green and red vegetables, and fruits.   

©       Vitamin B-Complex – 100 mg each (B-12 and Folic Acid are included in much lower doses.)  Can break down homocysteine levels in the body.  B-Complex includes all of the B’s.

©       Alpha-lipoic Acid – Another antioxidant that lowers LDL (“bad” cholesterol).  Also thought to retard the aging process.  Take as directed on the label since all formulas are different.

©       Coenzyme Q10 – Improves heart muscle oxygenation and may help prevent second heart attacks.  100 mg daily.

©       Garlic - May reduce your risk of heart disease by lowering your blood cholesterol and thinning your blood to make clotting less likely.  You can crush a whole clove & swallow it whole (one daily) or take enteric-coated, odorless garlic supplements.  Take the equivalent of one whole clove daily.

©       Hawthorn berries – “The” heart herb.  Regulates heart activity, improves blood-flow to the heart, lowers blood pressure.

©       Fiber – Helps lower your blood cholesterol and helps cleanse the body of toxins.  Found in fresh fruits and vegetables, whole grains, dried fruits, oatmeal and beans.  If supplements are taken, follow bottle directions since they’re all formulated differently.

©       Limit saturated fats in the diet. – Yes, Atkins is all the rage, but most prominent medical facilities still claim that animal and dairy fats are artery-clogging.  Good fats, like olive oils, canola oils, etc., are fine in moderation.  The Mayo Clinic recommends the following: imit saturated fat to no more than 10 percent of total calories, limit total fat to 20 percent to 30 percent of daily calories and limit dietary cholesterol to 300 milligrams (mg) daily.

©       Other Herbs – Alfalfa, boarage seed, nettle, oat straw, valerian and skullcap and green tea all have heart-regulating activity.

©       Cayenne – If you think you’re having a heart attack and don’t have aspirin around, ingest 1 teaspoon of cayenne pepper.  It works just like taking an aspirin to help prevent death.  It has blood-thinning properties.  DO NOT TAKE REGULARLY IF YOU’RE ON BLOOD-THINNING MEDICATION.

  PROSTATE DISORDERS     

The prostate gland is located at the base of the bladder and it encircles the urethra.  As men age, the prostate enlarges, pressing on the bladder and urethra causing discomfort.  According to the American Cancer Society, prostate cancer is the second leading cause of cancer deaths in the U.S.   Prostate cancer is very slow-growing and doesn’t produce symptoms right away, which is why regular screening is so important.  Fortunately, there are several things you can do to maintain prostate health.

♂       Saw Palmetto – 160 mg twice daily.  This is an herb that has been extensively researched for prostate health and been proved to reduce the symptoms of benign prostatic hyperplasia (BPH – non-cancerous prostate enlargement) by 32% in a 2001 study done by the Urological Sciences Research Foundation.

♂       Garlic – Enhances immune function & breaks down testosterone.  You can crush a whole clove & swallow it whole (one daily) or take enteric-coated, odorless garlic supplements.  Take the equivalent of one whole clove daily.

♂       Green tea – Drink 3 or 4 cups daily.  Inhibits enzyme activity necessary for cancer growth.

♂       Eat whole foods – Stay away from fast foods and processed foods.

♂       Anti-oxidants – See the discussion on Cardiovascular health above.

♂       Drink plenty of water.

 ERECTILE DYSFUNCTION     

Bob Dole and Viagra brought the widespread erectile dysfunction problem out of the closet.  It affects approximately 30 million men in the U.S. alone!  It is common in men who suffer from diabetes and can also be caused by depression, illness or medications.  Loss of testosterone levels can cause loss of desire, but does not cause erectile dysfunction.  Testosterone replacement therapy has NOT been widely studied and is not recommended at this time.  Just based on the research that emerged from women’s hormone replacement therapy studies, if I were a man, I’d stay away from testosterone replacement until safety is guaranteed.

Some of the most common drugs that cause impotence are alcohol, antidepressants, antihistamines, anti-hypertensives, cholesterol-lowering drugs, cancer chemotherapy, diuretics, narcotics, nicotine, sedatives, steroids (if abused), stomach acid inhibitors and ulcer medications.  Eating fatty foods clogs arteries and inhibits blood flow to the genitals just like it does to the heart.  Very often, losing weight, exercising and becoming healthy enough to eliminate medications can cure impotence.  There are also alternatives to Viagra.

Þ     Essential Fatty Acids (Omega 3’s) – 1000 mg daily:  Aids in formation of sperm and seminal fluid in the prostate gland.  Also useful for boosting fertility.

Þ     Vitamin C –1000 mg twice daily.  Increases testosterone levels.

Þ     Vitamin E – 400 mg twice daily.  Increases blood circulation.

Þ     Zinc – Important for prostate function & organ growth.  Also highly recommended for boosting fertility.

Þ     Yohimbe bark (Pausinystalia yohimbe) – This is a West African tree and a traditional herbal aphrodisiac.  It affects penis size and longevity of erections.  Take 200 mg in one dose, not late in the day, and see if another one is needed later.  DO NOT USE IF TAKING DRUGS THAT LOWER BLOOD PRESSURE OR CENTRAL NERVOUS SYSTEM STIMULANTS.

Þ     Asian Ginseng root (Panax ginseng) – Can be taken daily for anyone over 40 to maintain general good health, but also increases sperm production and motility (per a study published in The American Journal of Chinese Medicine).  Only take 1000 mg twice daily and do not exceed that amount because it may cause irritability, headaches and heart palpitations.

Þ     Ginkgo leaf (Ginkgo biloba) – A few scientific studies (including one published in the Journal of Sex and Marital Therapy in 1998) suggest that ginkgo can reverse ED caused by anti-depressants.  It improves blood flow to the penis.  Take 60 mg daily on an ongoing basis.  It takes six to eight weeks for results to show.

Þ     Eat a healthy diet!

MEMORY LOSS     

Uh, what was I talking about?  Oh yeah – memory loss!  It happens to the best of us.  One minute we’re heading toward a room in the house to get something and the next minute we’ve forgotten what it was we were getting.  This can be a little disturbing and scary at times.  It’s important to remember, however, that most memory lapses have nothing to do with Alzheimer’s disease. 

 Forgetfulness does not have to be a “normal” function of aging.  Usually, memory loss is due to insufficient nutrients going to the brain.  This can be caused by diseases, prescription medications, unhealthy lifestyles, stress, allergies, thyroid disorders and low blood sugar (hypoglycemia).  Some of the things we can do to prevent memory loss and possibly delay or prevent Alzheimer’s disease are as follows.

ü      Essential Fatty Acids (Omega 3’s) – 1000 mg daily:  Critical for brain function.  Also useful for depression and learning disabilities.

ü      Garlic –Treats age-related memory deficits and protects brain cells.  You can crush a whole clove & swallow it whole (one daily) or take enteric-coated, odorless garlic supplements.  Take the equivalent of one whole clove daily.

ü      Vitamin C –1000 mg twice daily.  Anti-oxidant effects (slows oxidation in our bodies which leads to plaque build-up and reduced blood flow to the brain).  Found in citrus fruits, dark green leafy vegetables and broccoli.

ü      Vitamin E – 400 mg twice daily.  Another anti-oxidant.  Found in wheat germ, vegetable oils & nuts.

ü      Beta-carotene (Vitamin A) – 10,000 i.u. daily.  Found in carrots, sweet potatoes, and most deep yellow, dark green and red vegetables, and fruits.   

ü      Vitamin B-Complex – 100 mg each (B-12 and Folic Acid are included in much lower doses.)  Transforms choline (an amino acid) into acetylcholine which is needed for proper brain function.  B-Complex includes all of the B’s.

ü      Ginkgo leaf (Ginkgo biloba) – Increases blood flow to the brain & central nervous system.  Take 60 mg daily on an ongoing basis.  It takes six to eight weeks for results to show.

ü      Sage -   According to Herbalgram, The Journal of the American Botanical Council, preliminary investigations conducted at the Medical Research Council Neurochemistry Laboratories at Newcastle General Hospital