It is up to us to take charge of our health. Focusing on your physical and mental health can prevent a lot of conditions and injuries that can lead to illness and death. Men have some different health care needs than women. Unfortunately, men need to pay more attention to their health, as they are more likely to:

• Smoke
• Drink more alcohol
• Make unhealthy or risky choices
• Delay regular checkups and medical care

The tips below can help men live long and healthy lives.

Path to improved health

Eat a variety of foods to balance your diet. Vegetables and fruits are key to getting the right nutrients. Include lean protein, such as fish and poultry, and high-fiber foods. Limit your intake of sugar, sodium (salt), and saturated fat.

Men should get at least 150 minutes of moderate activity each week. This could be walking, jogging, bicycling, or swimming. Sports, such as basketball and tennis count as well. Men also should do exercises to strengthen their muscles. This can lower their risk of falls and injuries. It is especially important as they age. Regular exercise helps with weight management. It can reduce the risk of cancer and certain health conditions, including heart disease, stroke, and diabetes. Increasing the amount of exercise each week can lead to weight loss.

There are other lifestyle changes men should make to maintain their health:

• Lose weight if you’re overweight.
• Don’t smoke or use tobacco.
• Limit how much alcohol you drink. Men should have no more than 2 drinks a day.
• Protect your skin from the sun.
• Manage your stress.
• Practice safe sex.
• Avoid risky or harmful actions or choices. Extreme sports and stunts increase your chance of injury or death. Wear seatbelts in moving vehicles. Wear helmets when riding bicycles and motorcycles. Always avoid texting while driving.

It is also important to consider mental health. To start, manage your stress levels. If you become anxious or depressed, get help right away. Treatment, in the form of therapy, medicine, and a support system, can improve your condition. If you have suicidal thoughts, call 988, the Suicide and Crisis Lifeline, which is answered around the clock.

Things to consider

Diet and exercise play big roles in your day-to-day health. They can help lower blood pressure and levels of bad cholesterol. However, preventive health care is more than that. It is about listening to your body and knowing how to prevent disease. The goal is to manage your health in a way that avoids health issues or catches them before they start

One way to go about this is to see your primary care doctor at least once a year for a routine checkup. Don’t just visit your doctor when you are ill. Another way is to stay on top of vaccines and screenings. Vaccines keep your immune system strong. Screenings find problems early and can lead to more successful outcomes. Below are some examples of vaccines and screenings for men. Talk to your doctor about other needs based on your health and family history.

• Every 6 to 12 months, get dental and eye exams.
• Every year, get a flu and COVID-19 vaccine.
• Every 1 to 2 years, get your blood pressure checked. Talk to your doctor about how often you should have your cholesterol levels tested. The results can help predict and prevent your risk of heart disease and diabetes.
• As an adult, get the Tdap vaccine. This protects against tetanus, diphtheria, and pertussis (whooping cough). Every 10 years after that, get the Td booster vaccine.
• Starting at age 50, get regular tests for colon cancer. Get it earlier if you have suspicious symptoms or a family history of colon cancer and colon polyps.
• Starting at age 55, men can be offered prostate cancer screenings with a prostate specific antigen (PSA) test based upon discussion of the risks versus benefits between you and your doctor.
• Around age 60, get vaccinated for conditions, such as shingles and pneumonia.

Health insurance plans cover preventive health care. This includes most screenings, vaccines, and visits. If you have a health issue, follow your doctor’s treatment orders. They are designed to relieve or remove symptoms and prevent the issue from getting worse.

Questions to ask your doctor

• What is the purpose of preventive health care?
• How do I know which shots and screenings to get, and when?
• How do I know what preventive services my health insurance pays for?
• Should I take any medicines, vitamins, or supplements to prevent illness or injury?

Resources

National Institutes of Health, MedlinePlus: Health Screening for Men

Office of Disease Prevention and Health Promotion: Men: Take Charge of Your Health

United States Department of Agriculture: MyPlate.gov

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.

Vitamin D is an important nutrient. It helps your body build strong bones and teeth. Maintaining an adequate level of vitamin D is important for all stages of life. It is especially important for children while their bones and teeth are developing. Vitamin D has other health benefits, as well. Vitamin D may protect against various health conditions, such as some cancers, muscle weakness, mood disorders, diabetes, kidney disease, heart disease, and high blood pressure.

Path to improved health

You can get Vitamin D from certain foods, sunlight, and dietary supplements.

Vitamin D is sometimes called the “sunshine vitamin.” That’s because your body creates its own vitamin D when you are exposed to sunlight. Depending on where you live, you might only need 10 minutes of sunshine 3 to 4 times a week to help your body create the vitamin D it needs. This can happen while you’re taking your dog for a walk or your children to the park. During certain times of the year, especially in northern states, there may not be enough of the right sunlight to make vitamin D. This is true even if you are outside all day.

Most people get very little vitamin D from the foods they eat. That’s because there are very few foods that contain vitamin D. Foods that naturally contain vitamin D include fatty fish, fish oil, eggs, cheese, and butter. There are also foods and drinks that have been fortified with vitamin D. These include milk, milk alternatives, some brands of orange juice, and some vitamin-fortified breakfast cereals. Read the food nutrition labels to learn if the products you choose are sources of vitamin D.

Vitamin D is available over the counter and by prescription. If you are concerned that you are not getting enough vitamin D, talk to your doctor. They will ask you about your diet and your exposure to sunlight. Your doctor also will consider other risk factors you may have.

Your doctor may want to test your level of vitamin D. This can be done through a blood test (inserting a small needle into your vein and taking a sample of blood to send to a lab). This will help determine if you need a supplement and, if so, how much. If you are a senior, a vegetarian or vegan, a nursing mother, or a pregnant woman, talk to your doctor about whether you should take a vitamin D supplement.

Things to consider

A low level of vitamin D in the body is called a vitamin D deficiency. Children who don’t get enough vitamin D are at risk for rickets. Rickets is a disorder that affects the bones. It causes bones to soften and break easily. Vitamin D deficiency can delay a child’s growth. And it can lead to cavities and problems with teeth structure. Adults who do not get enough vitamin D are at risk for osteomalacia (weak bones), osteoporosis (thin bones), and muscle weakness. This can increase the risk of bone fractures and falls.

The amount of vitamin D your body needs can vary depending on several factors, including:

• Weight
• Genetics
• Skin color
• Chronic conditions
• Where you live
• Sun exposure

Adults 70 years old and younger need 600 international units (IU) of vitamin D a day. Adults over the age of 70 need 800 IUs of vitamin D a day. For children between the ages of 1 and 18, the recommended daily dose is 600 IU. For children from birth to 12 months of age, the recommended daily dose is 400 IU.

If you breastfeed your baby, your doctor may prescribe a vitamin D supplement. Breast milk only has a small amount of vitamin D. Talk to your family doctor before giving older children vitamin supplements.

Vitamin D deficiency risk factors:

Some people are at higher risk for vitamin D deficiency than others, including:

• Infants who are only breastfed
• Babies and toddlers who are given non-milk food products or foods that are not fortified with vitamin D
• Seniors or older adults
• Darker-skinned people
• Those with limited exposure to sunlight (this includes people who are homebound)
• People who have difficulty absorbing dietary fat (because of conditions such as colitis, inflammatory bowel disease, and cystic fibrosis)
• Vegans, ovo-vegetarians, and those with other dietary restrictions such as milk-allergies and lactose-intolerance
• Obese people with a body mass index (BMI) greater than 30
• People with kidney disease, including kidney transplant recipients
• Those on medicines called glucocorticoids

People who live in northern states can also be at high risk. This is especially true during winter months. The farther south you live, the easier it is to get your vitamin D from sun exposure all year round.

Questions to ask your doctor

• Can a vitamin D deficiency make you feel overly tired?
• Can too much vitamin D be bad for your health?
• Are there any side effects to vitamin D dietary supplements?
• Can you get adequate sunlight by sitting near a window?

Resources

National Cancer Institute: Vitamin D and Cancer Prevention

National Institutes of Health, Office of Dietary Supplements: Vitamin D

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.

Prostate cancer, the growth of abnormal cells in a man’s prostate gland, is a leading cause of death in men. Your doctor can perform a screening. The screening includes a prostate-specific antigen (PSA) test (blood test) to check the PSA level in your blood. PSA is a substance produced by the prostate gland. A high PSA level may indicate a prostate problem. A digital rectal exam (DRE) is still widely used by many physicians. This is a physical screening in which your doctor inserts their gloved finger into your rectum to feel the size of your prostate. If you doctor needs more information, they may use imaging tools, such as ultrasound or MRI to get a more detailed look of your prostate.

Path to improved health

The goal of prostate screenings is to find cancer early. Cancer is easier to treat and more likely to be cured if it is caught early.

However, most cases of prostate cancer are not aggressive. More men have a slow-growing form of prostate cancer. This means they may not have symptoms or even require treatment. This approach is called “watchful waiting” or “active surveillance.” Prostate cancer treatment can have long-term side effects. These include loss of bladder control and erectile dysfunction. There is a rare chance of problems occurring in surgery to get a biopsy. This is the only way to confirm a prostate cancer diagnosis.

PSA test results aren’t always accurate or are “false positives.” This means that the PSA test result suggests that you might have cancer when you do not. A false-positive test result can lead to unneeded tests, such as a biopsy, and side effects from testing. It also causes worry for you and your family.

For these reasons, the American Academy of Family Physicians and U.S. Preventive Services Task Force have issued clinical recommendations. For men 55 through 69 years of age, they do not recommend routine PSA screening. Instead, they recommend having a conversation with your doctor about the risks and benefits of periodic screening. They do not recommend PSA screening for prostate cancer in men 70 years of age and older.

Other organizations have different screening recommendations. These include the American Cancer Society and the American Urological Association. Their guidelines depend on your age and state of health.

Things to consider

Ultimately, the decision to be screened for prostate cancer is between you and your doctor. Talk to them about your specific concerns. They can weigh the pros and cons with your personal health and risk factors.

Doctors and scientists perform ongoing and new research. These studies, or clinical trials, help to learn more about the benefits and risks of prostate cancer screening. Ask your doctor about the most recent study results. Try to stay up to date on new progress in prostate cancer screening and treatment.

Questions to ask your doctor

• How do I know if prostate screening is right for me?
• What are the symptoms of prostate cancer?
• If I have a high level of PSA, what problems could I have?

Resources

American Academy of Family Physicians: Clinical Preventive Service Recommendation: Prostate Cancer

American Cancer Society: Recommendations for Prostate Cancer Early Detection

American Urological Association: Prostate Cancer Guidelines

National Cancer Institute: Prostate Cancer—Patient Version

National Institutes of Health, MedlinePlus: Prostate Cancer

U.S. Preventive Services Task Force: Prostate Cancer: Screening

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.

Prostate cancer is one of the most common types of cancer in men. Fast-growing tumors can spread to other parts of your body. This form of cancer can be hard to treat if it is not caught early. Slow-growing tumors may not require treatment at first, or at all.

Path to improved health

Below are the most common prostate cancer treatments. Each treatment type has different benefits, risks, and outlooks. Talk to your doctor about what option is best for you.

Watchful waiting

If you have slow-growing cancer, your doctor may recommend observation as the first phase of treatment. This also might apply to men who are older or have severe health issues. Watchful waiting involves monitoring changes in your symptoms and tumors. It can consist of regular rectal exams, blood or imaging tests, and/or biopsies. If your doctor detects changes, they likely will suggest a type of active treatment.

Surgery

Radical prostatectomy is a surgery to remove your entire prostate. This includes lymph nodes and seminal vesicles. Surgery typically is an option if your cancer is contained to your prostate and has not spread. The surgeon can remove your prostate through one large incision or laparoscopically. Laparoscopic surgeries are also known as minimally invasive surgeries. They are performed using a laparoscope (a small, thin tube with a camera on the tip that is used to see the inside of your body) through a small number of incisions. These types of surgeries lead to less pain and a quicker recovery time than more invasive surgeries.

Surgery does require a stay in the hospital. Recovery time varies from several weeks to months. Usually, you can return to work in about 1 month. During recovery, you will have a catheter to help you urinate until the cut heals. Most men regain bladder control within a few weeks after surgery.

The success rate for surgery is very high if all the cancer gets removed. Surgery also provides your doctor with information. They will know the exact size and state of your tumor. However, as with all surgeries, there can be complications. These include blood clots, internal damage, or a reaction to the medicine. After surgery, you could have bleeding or an infection. There is a chance of erectile dysfunction (impotence) or loss of bladder control.

Men who have surgery to treat prostate cancer are no longer able to have children naturally. Your body still creates sperm but does not release it. If you want to have a baby, talk to your doctor about storing sperm before surgery. Treatment also can alter your orgasms and increase your risk of getting a hernia in your groin.

Radiation therapy

Radiation kills cancer cells using high-energy rays. This treatment is an option for both low- and high-grade forms of prostate cancer. It can be done on its own or with surgery. It also is an option if not all cancer gets removed or if your cancer comes back.

There are two types of radiation therapy. External radiation is known as beam therapy. It uses a machine that is similar to an X-ray. You get it 5 days a week for 6 to 8 weeks. Each radiation session lasts about 10 minutes. Internal radiation is known as seed therapy, or brachytherapy. It is more intense and only is given 1 time. Seed therapy requires a hospital stay since it involves anesthesia (medicine that puts you to sleep). The increased dose of radiation can cause discomfort.

The success rate for radiation therapy is about the same as surgery. Since the prostate gland and lymph nodes are not removed, your doctor won’t know the exact size and state of the tumor. Beam therapy has milder side effects than seed therapy. These can include frequent urination or urinary burning or bleeding. Rectal pain, rectal bleeding, and diarrhea are possible during or following treatment. Over time, you might become infertile or have erectile dysfunction.

Chemotherapy

Chemotherapy kills cancer cells using powerful drugs. It is given through an IV (intravenous) drip. A course of treatment lasts several weeks or months. Chemotherapy often has intense side effects. Most common are nausea, fatigue, and hair loss. It mostly is used by men who have fast-growing or advanced prostate cancer. It can help prolong your life.

Cryotherapy

Cryotherapy kills cancer cells using cold gases to freeze them. It is an option for men who have early or recurring cancer. It can be used in combination with other treatment types. The goal of cryotherapy is to eliminate your prostate gland. This is like surgery but is less invasive. It destroys your prostate with cold temperatures instead of an incision and removal.

Your doctor will perform a transrectal ultrasound (TRUS) to monitor the process. It does require a stay in the hospital because anesthesia is used. Cryotherapy often is less painful than surgery and has a shorter recovery time. You will have a catheter to help you urinate while you heal. Most men regain control of their bladder and bowels within a few weeks.

The long-term success rate of this treatment is unknown. A wide range of side effects is possible. Mild ones include urinary or rectal bleeding or burning. A swollen scrotum or penis and erectile dysfunction is common.

Hormone therapy

Your doctor might prescribe medicine to lower your level of male hormones, or androgens. Your hormones, including testosterone, can cause prostate tumors to grow or spread. Hormone therapy often is used in combination with other treatments. It can be done for several months in the form of pills or injections.

Hormone therapy does not cure prostate cancer. It can help shrink your tumor or prevent future growth. It also can control symptoms of prostate cancer. Side effects include fatigue, decreased sex drive, and erectile dysfunction. Osteoporosis (weakened bones) can be a more severe side effect.

Things to consider

It is up to you and your doctor to decide what treatment options are best. It may be good to get a second opinion. You should take several factors into consideration, including:

• Grade and stage of cancer
• Age and lifespan
• Overall state of health
• Any medicines you take or other conditions you have
• Size of your prostate gland (enlarged glands are more sensitive to treatment)
• Lifestyle changes
• Recovery time

Your outlook for prostate cancer depends on these factors, as well. Ask your doctor what you can do to prolong and improve your quality of life.

Questions to ask your doctor

• Is my grade and stage of cancer treatable or curable?
• How do I know if I need treatment?
• How do I decide what treatment is best for me, or what treatment to start with?
• Are there any clinical trials available to me?
• How long does treatment last?
• How will treatment affect my daily life? Will I still be able to do my normal activities?
• Can treatment affect my sex life or ability to have children?
• What are the long-term effects of prostate cancer treatment?
• What is my chance of cancer returning after treatment?
• What happens if I choose not to get treatment?

Resources

American Family Physician: Prostate Cancer: Making Decisions About Treatment

American Society of Clinical Oncology: Prostate Cancer: Treatment Options

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.

Testosterone is a sex hormone that your body makes. Normally, men produce more of it than women do. Some men may have low amounts of testosterone. This is known as hypogonadism. Your hormone level decreases as you get older. Certain medicines and health conditions may affect it as well, including:

• Cancer treatment, such as chemotherapy
• Testicular cancer
• Injury to your testicles
• Hypothyroidism (low thyroid levels)
• Problems with your nervous system
• Obesity
• Diabetes

Path to improved health

Low testosterone can affect your physical and mental behavior. Talk to your doctor if you have symptoms, such as:

• Low sex drive
• Low sperm count
• Infertility
• Erectile dysfunction
• Changes in mood
• Depression
• Muscle or bone loss
• Decreased strength
• Weight gain
• Hair loss
• Trouble sleeping
• Trouble focusing

These can also be caused by other health issues. Your doctor will likely perform a physical exam and review your lifestyle to determine the problem. In addition, they may run a blood test to check your levels. Men usually have between 300 and 1,000 nanograms (ng) of testosterone per deciliter (dL). If your test results show a low level, you may need to increase the hormone. This can be done naturally.

Testosterone replacement therapy (TRT) is most common. This involves using man-made hormones. There are several forms that your doctor can prescribe. They include gel, a patch, or an injection. TRT is not an option for men who have certain health issues, including prostate or breast cancer. TRT also may not help men who have low testosterone due to advanced age.

TRT often is done in combination with other lifestyle changes. These changes promote overall good health. If you are obese, you should lose weight. You can do this by eating better and getting more exercise. Aim to get 7 to 8 hours of sleep each night. Try to control your stress levels. This allows your body to focus its energy on testosterone production.

Men low in testosterone should eat foods with zinc and vitamin D. These can help balance your hormones and produce more testosterone. Adult men should get about 11 milligrams of zinc per day. Zinc is in meat, poultry, seafood, and shellfish. Beans, nuts, and whole grains are also good sources. These foods, plus dairy, also contain vitamin D. Adult men should get about 600 international units (IUs) of vitamin D per day. You also should eat less sugar and saturated fat.

Things to consider

Your doctor may want to perform other tests to find the cause of low testosterone. This will help them decide if you need other treatment, as well.

There are benefits and risks to TRT. The goal of therapy is to get rid of symptoms of low testosterone. The treatment has been known to improve men’s sexual drive and mood. However, studies show that it may increase your risk of plaque buildup and heart disease. Talk to your doctor more about specific concerns. Make sure they know if you are at risk of any other health conditions.

Questions to ask your doctor

• Will I always have low testosterone?
• How long does TRT last?
• Should I take a supplement to increase my testosterone?

Resources

Endocrine Society: Hypogonadism in Men

National Institutes of Health, MedlinePlus: Could You Have Low Testosterone?

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.

Sexual health is a big part of life. It can affect and is affected by other aspects of health. This includes physical, mental, emotional, and social health. Being in good sexual health means you are well informed, careful, and respectful to yourself and others. It also means enjoying yourself sexually in a way you are comfortable with.

Path to improved health

Most people learn about sexuality and sex early on. You may have discussions with parents, siblings, teachers, or mentors. Or you may discover it on your own. You learn about gender and genitalia. You learn about what sex is and the risks it carries. Risks include pregnancy, sexually transmitted infections (STIs), and sexual abuse. It is important to learn as much as you can about sex. The more informed you are, the more prepared you are to make good choices.

Safety is a key aspect of sexual health. There are many ways to protect your sexual health and care for yourself. Abstinence is the only way to 100% prevent pregnancy and STIs. This means not having vaginal, anal, or oral sex.

If you decide to be sexually active, you may want to consider a form of birth control. Different types include a condom, pill, patch, shot, implant, diaphragm, or intrauterine device (IUD). These can help prevent unwanted pregnancy. Condoms are the only method to help prevent STIs.

Talk to your doctor before you start having sex. They will talk to you more about safety, risks, and prevention. They can answer any questions you have about sexual health. They also can prescribe a form of birth control.

Some people have sexual problems or restrictions. Certain medicines and conditions can limit desire or function. Talk to your doctor before you take over-the-counter (OTC) drugs, or if you have side effects, such as pain, from sex.

Another part of sexual health is communication. Talk about sex to a doctor, parent, or adult you trust. It is best to be honest with questions and concerns.

You also need to be direct and clear with the partner you are sexually interested in. Talk about your expectations and set boundaries. Do not let them, or other peers, pressure you into anything. And do not pressure them to do anything they do not want to do. You each should only do things that you agree, or consent, to do. Do not do something that you don’t want to do or that makes you uncomfortable. If you find yourself in a situation like this, tell the person no. Then leave the situation and tell someone you trust about it. They can protect you and get you help, if needed.

If you have been diagnosed with an STI, you should tell your sexual partner(s). They may be affected as well. The more partners you have, the higher your risk of getting an STI. Treatment can help cure or relieve symptoms of some STIs. There can be long-term negative effects of untreated STIs.

Things to consider

It is normal for your sexual health to evolve as you age. To stay healthy, it is best to regularly reflect on your thoughts, feelings, and emotions. Doing this in advance will prepare you for sexual encounters.

Sexual health is not something you should manage on your own. It is something you should talk about with people you trust or love. You can talk about what is considered safe and what the risks are of certain actions. You should understand what consent is and that it’s okay to say no.

If you think you are pregnant, have an STI, or have been abused, seek help right away. For pregnancy and STIs, a doctor can do a test to confirm. They can provide you with more information and discuss your options. For abuse, a doctor can perform tests and provide treatment. A police officer or lawyer can provide legal assistance. You also may want to see a counselor, who can offer emotional support.

Questions to ask your doctor

• How will I know if I’m ready to have sex?
• What are the risks of having sex?
• If I decide to have sex, do I need to be on birth control?
• How can I practice safe sex?
• Are there any vaccines I should get before I have sex?
• I had sex, but now I wish I hadn’t. What can I do?
• How do I know if I am in poor sexual health?
• What should I do if I’m concerned about my sexual health?

Resources

American Academy of Family Physicians: Birth Control Options

Centers for Disease Control and Prevention: Sexual Health

Planned Parenthood: Get the Facts on Sexual Health

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.

Professional therapy and counseling can improve your mental wellness. This therapy can help people who are experiencing emotional or behavioral problems. Also, it can help people who have a mental health disorder. Therapy is sometimes called psychotherapy or talk therapy. Many times, therapy is used in combination with prescription medicine to treat a mental health disorder. Therapy will usually improve the results you get from the medicine.

There are different types of mental health providers. Professionals trained in psychotherapy include those representing the following types:

• Psychiatry
• Clinical psychology
• Mental health counseling
• Clinical social work
• Marriage and family therapy
• Rehabilitation counseling
• Psychoanalysis

Fee structures and access to prescriptions is different for each. For example, a psychiatrist has a medical degree and is allowed to write prescriptions. A counselor does not have a medical degree and is not allowed to write a prescription. Your doctor can suggest a professional that is right for you.

Some people do not want professional therapy or counseling. They feel ashamed of their problems. Others believe therapy and counseling are for seriously mentally ill or “crazy” people. However, this is not true. Don’t let shame and fear stop you from getting the help you need. Good mental health is part of your overall health and wellness.

Path to improved health

Different types of therapy use different techniques. In most types of therapy and counseling, the person receiving treatment talks with a professional therapist. However, therapy is more than just talking about your problems. Therapy can teach you new ways to think about the situations that bother you. It can help you cope with feelings and situations. It can help with feelings of anger, fear, anxiety, shyness, and panic. It also can give you tools to help fight low self-esteem and depression.

Therapy can help treat a variety of problems. Some common reasons people seek therapy include:

• Depression
• Marriage problems, infidelity, divorce, or other relationship issues
• Sexual problems
• Stress and anxiety
• Addictions and compulsions
• Grief, loss, or bereavement
• Anger
• Career choice
• Parenting or family problems
• Phobias
• Insomnia
• Fertility issues
• Chronic pain or illness
• Domestic violence or abuse
• Eating disorders

If you are not sure if therapy and counseling are right for you, talk to your family doctor. Your doctor can refer you to a trained professional who can help with your problems.

If you choose therapy or counseling, you’ll talk about any problems you’ve been having and how you’ve been feeling. You’ll also talk about your goals for therapy. You and your doctor will decide how frequently you will meet. Your doctor, therapist, or counselor will help you decide what’s right for you.

Things to consider

Different kinds of therapy and counseling are based on different ideas about how the brain works. Also, it considers what causes people to act in certain ways. Many therapists use more than one type of technique to help you. Common kinds of therapy include:

• Family counseling. This helps family members understand problems within the family and how to resolve them.
• Cognitive therapy. This is sometimes called cognitive behavior therapy. It’s based on the idea that your thoughts cause your feelings and actions. If you change the way you think about something, you can feel or behave better even if the situation doesn’t change. This kind of therapy helps you understand negative or false thought patterns. Negative thought patterns cause troubling feelings and behavior.
• Behavior therapy. Sometimes called behavior modification therapy, this treatment focuses on changing unwanted or unhealthy behaviors. You replace them with healthy ones. This treatment involves using a system of rewards and reinforcement of positive behavior.
• Psychoanalytic therapy. This type of treatment encourages you to think and talk about memories and feelings from the past. These memories will help you understand how you act and feel today.
• Group therapy. Group therapy is led by a qualified professional. He or she facilitates a small group of people who have similar issues or problems. Groups can improve honesty with others. Members support each other during times of crisis.
• Couples therapy or marriage counseling. This treatment can help couples solve problems together, communicate in healthier ways, and learn to work out differences.

Questions to ask your doctor

• What if my partner or child is resistant to therapy?
• How do I find a therapist that’s right for me?
• Can my child’s therapist tell me what they talked about?
• Will my therapist recommend prescription medicine?
• What if I don’t like my therapist? Can I change?

Resources

National Alliance on Mental Illness: Types of Mental Health Professionals

National Institute of Mental Health: Psychotherapies

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.

Safe sex and a loving partner can be a recipe for happiness. Engaging in sexual activity can bring instant emotional and physical satisfaction.

The emotional benefits of sex between two consenting adults have been well documented. They include:

• Stress relief. When you experience consensual sex with a loving partner, you’re happy. Sexual activity gives you a break from the stresses of your life. Even if the break is only for an hour, it’s a welcome relief.
• Partner intimacy A happy, healthy sexual relationship strengthens your everyday relationship with your partner. It promotes both trust and empathy (understanding how the other feels).
• A healthy libido. You’ve heard the phrase, “use it or lose it.” This is true of regular sexual activity. Also, the more frequently women have sexual activity and/or orgasm, the more they’re physically able to have it again.

But these emotional benefits are only half of the story. Having sex promotes your physical health as well. In fact, your sexual activity can result in a many, long-lasting health benefits

Path to improved wellness

There are more than a few reasons for having sex. Recreation, emotional wellbeing, intimacy, and to get pregnant are some of the most common reasons people have sex. It’s time to add “for health benefits” to the list.

While you are enjoying a healthy sex life, you’ll be reaping these benefits to your health:

• A boost to your immune system. Having sex frequently (once or twice a week) produces higher levels of immune-fighting antibodies. This helps your body fight off illness.
• A happy heart. Love not only makes you happy—making love may protect men and women against heart disease. It increases your heart rate. Sex is similar to exercise. However, it has the added benefit of balancing estrogen (women) and testosterone (men) hormones. Both are critical to heart health.
• Lowering blood pressure. When you combine happiness and exercise, you lower your blood pressure. Sexual intercourse does just that.
• A workout.Some sexual activities, such as sexual intercourse, offer a healthy mix of aerobic and muscle-building exercise.
• Good medicine. Sexual stimulation, and particularly orgasm, is a natural remedy for pain. Your body releases certain pain-relieving hormones. This helps with back and leg pain. Also, it helps with headaches, arthritis, and menstrual cramps.
• Gender-specific physical gains. For men, ejaculation has been shown to lower their risk of prostate cancer. This is based on a man ejaculating a minimum of 21 times per month. For women, sexual activity strengthens the bladder. This improves bladder function. Regular sexual activity helps lubricate a woman’s vagina, too. This makes it more comfortable for women to engage in sexual activity, especially as they age.
• Restful sleep. Your body produces relaxation hormones (prolactin) immediately after orgasm. Also, women (and men) release the hormone oxytocin when they have an orgasm. This promotes a restful sleep as well.

Things to consider

Never forget to practice safe sex. This goes for persons of all ages. This is important in preventing pregnancy and sexually transmitted infections (STIs). There are many birth control options for preventing pregnancy. A condom is the most effective way to prevent STIs.

Sexual activity should always be consensual. That means that you both agree you want to have sex.

If you are having sexual difficulties with your partner, consider talking about it with your doctor and/or a sex therapist. They can discuss different ways to help improve your sexual experience.

Questions to ask your doctor

• What can a man or woman do to increase his or her sexual response with a loving partner?
• Can different forms of birth control affect your desire for sex?
• Can masturbation provide some of the same benefits?
• What is okay and not okay in sexual activity?
• Can low sexual activity have the opposite effect on your health and relationship?

Questions to ask your doctor

AARP.org: 7 Reasons to Have More Sex After 50

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.

Outdoor air pollution is a mix of natural and man-made particles in the air. Regular exposure to it can harm our health when we breathe it. Air pollution is a problem in cities and in rural settings.

Lots of things can cause poor air quality. For example, in a city, air pollution can be caused by fumes from cars and buses. This is called ground-level ozone (or urban smog). Ozone is a gas and is a big part of air pollution. Ground-level ozone increases in cities when the air is still, the temperature is warm, and the sun is out. This combination traps pollution in the air.

Airplanes also cause air pollution. Construction vehicles and tobacco smoke can cause it, too. In rural areas, outdoor air pollution often is caused by dust from tractors plowing fields, trucks and cars driving on gravel roads, rock quarries, and smoke from wood and crop fires.

Path to improved health

Air quality changes depend on several things. These include weather conditions (sun, rain, wind, etc.), and the types and amount of gases in the air. For example, in a city, gases from cars and buses are more common on weekdays than on weekends. In rural settings, dust and dirt pollution are common during the season when farmers plow their fields.

Here are some tips on how you can reduce your exposure to outdoor air pollution:

• Check the Air Quality Index (AQI). The U.S. Environmental Protection Agency (EPA) regularly measures and reports air quality in cities and rural areas. Because of this, air quality has improved over the last 20 years. Your local TV, radio, and digital sources will often publish the AQI. The score ranges from 0 to 500. An AQI score of more than 100 means unhealthy air conditions.
• Stay indoors when pollution is high. Use the AQI to determine how much time to spend outside. While you’ll need to go to work or school, choose to avoid optional outdoor activities on days with high AQI. Pick another day to go to the park or do yardwork. If you must be outdoors on high AQI days, limit activity to the early morning or after the sun sets. This timing is important if you live in a city because sunshine can increase ozone levels. High ozone levels can make it difficult to breathe outside if you have lung problems, such as asthma. It can also cause trouble for children and older adults.
• Avoid heavy physical activity on high air pollution days. Physical activity can make you breathe harder and faster. The faster you breathe, the more air pollution you inhale.

Things to consider

The steps above will usually prevent symptoms in healthy adults and children. However, if you’re in a high-pollution area, you may want to consider other ways to protect your health:

• If you have a chronic heart or lung problem, such as asthma, talk with your doctor about ways to protect yourself from air pollution. He or she may prescribe a medicine to help you breathe.
• See your doctor if you have symptoms of chest tightness, burning eyes, or a cough.
• Children feel the effects of higher pollution levels more than adults. They also experience more illnesses, such as bronchitis and earaches, in areas of high pollution. Talk to your doctor about ways to keep them healthy.

Questions to ask your doctor

• Could my asthma be caused by air pollution alone?
• Can hives be a sign of exposure to air pollution?
• Does taking public transportation reduce air pollution?
• Why does my breathing seem worse on rainy days?
• How can I reduce my child’s exposure to air pollution during recess?

Resources

Environmental Protection Agency: Air Quality Index (AQI) Basics

Environmental Protection Agency: Current AQI

National Institute of Environmental Health Sciences: Air Pollution

National Institutes of Health, MedlinePlus: Air Pollution

The post %% POSTLINK %% appeared first on %% BLOGLINK %%.