Wellness Resources

Exercise May Enhance Sexual Function in Men

March 9th, 2012 By Emory Healthcare

Exercise Men's Sexual Health Erectile DysfunctionMen under the age of 40 now have one more reason to hit the gym. According to a recent Emory University study, increased physical activity is associated with better sexual function in men under 40.

The study, published online in the Journal of Sexual Medicine, assessed the association between physical activity and erectile function in young, healthy men ages 18 to 40. Previous studies have suggested that erectile dysfunction in men under 40 is correlated with increased cardiovascular risks.

“The men in our study who exercised more seemed to experience a protective benefit against erectile dysfunction,” says Wayland Hsiao, MD, co-author of the study and assistant professor of urology, Emory University School of Medicine. “We hope that early screening for ED may be a gateway issue to help motivate young men to live healthily on a consistent basis so that they can possibly avoid health issues associated with a sedentary lifestyle, such as diabetes and cardiovascular disease. We see this as just the beginning.”

For the study, a group of men ages 18 to 40 kept a record of their exercise and sexual function. Researchers found improved erectile function in men under 40 with increased exercise, as well as higher rates of sexual dysfunction in sedentary men under 40. The study also noted that men can start experiencing issues with erectile dysfunction as early as their 30s.

“Several studies have evaluated the relationship between exercise and erectile function in older or obese men,” says study co-author Chad W.M. Ritenour, MD, director of the Emory’s Men’s Health Center and associate professor of urology, Emory University School of Medicine. “Our goal with this particular study was to determine if there is a connection between increased exercise and better erectile function in younger men.”

Drs. Ritenour and Hsiao recommend that men follow the recommendations of the CDC and get at least two and a half hours of physical activity a week, ideally spread throughout the week. Also, men should eat a diet that includes variety of fruits and vegetables, as well as limit foods and drinks high in calories, sugar, salt, fat and alcohol.

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Is Salt the Enemy?

February 20th, 2012 By Emory Healthcare

Is Salt the Enemy?Two years have passed since the New York City Health Department announced its national initiative to reduce American’s salt intake twenty percent by the year 2015.  Being sited as the catalyst for increased blood pressure, heart attacks and stokes, salt in some circles is seen as public enemy number one.  Just last September the Department of Health and Human Services announced its own national campaign against heart attacks (and indirectly sodium intake) called Million Hearts. This national initiative has set the ambitious goal to prevent 1 million heart attacks and strokes by 2017.

But is salt really the problem?  Yes and no.  Salt consumed at the recommended serving size of 2300 mg a day is fine for seventy percent of the population who are not considered sodium sensitive.  The problem is that on average Americans consume two to three times the recommended serving size…every day.  But the larger issue is that many of us are completely unaware that we’re sodium offenders.  According to the Centers for Disease Control (CDC), about ninety percent of Americans eat more than the recommended amount of salt.  We think we are eating right by counting calories, bringing our own lunches to work, and refraining from sprinkling salt on the more bland foods we consume.  Unfortunately, you can remove calories without removing salt.  And did you know that if you dined out for even just one meal today, it’s possible you’ve already reached or exceeded your sodium allotment for the day?

The good news is that you can easily take control of your sodium intake.  The CDC has identified the ten offending food types responsible for nearly half of the sodium we consume; those foods include: breads, cold cuts and deli meats, pizza, fresh and processed poultry, soups, sandwiches, cheese, pasta dishes, meat mixed dishes such as meat loaf with tomato sauce, and snacks such as chips, pretzels, and popcorn. That doesn’t mean that you can never eat these foods, but that you should be on the lookout for sodium information when you do.  As part of the National Salt Reduction Initiative, many companies are reducing the sodium they put in their products. On the New York City Department of Health and Mental Hygene website they have a list of companies committed to reducing the amount of sodium in their food products.  The list is a good one and includes pre-packaged food products you can buy at the grocery store as well as commercial restaurants.

Another great way to track your salt intake is with your smart phone.  There are lots of apps out there that provide a free and easy way to record what you eat by scanning the barcodes on food packaging, counting your calories for you,  or even evaluating your personal sodium consumption.

As you evaluate what you eat and the salt that comes along with it, you will often find you do not need to add any additional salt to your food.  At Emory Healthcare we have a helpful chart that makes recommendations for herb and spice substitutes to salt.  We hope you find this chart useful and incorporate it into your diet strategy.

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10 Examples where Healthy = Cheap when Dining Out

October 31st, 2011 By Morgan Griffith

eat healthy to save money dining outAccording to the Bureau of Labor, Americans spent 2.6% more at restaurants in September of this year than last year, but at the same time, the price of food at supermarkets is up 6.2%. Dining out doesn’t have to be bad for your health or your wallet. Below you’ll find our top 10 ways you can lower cost and boost your health when eating out:

Drink Water – soda, juice and alcohol all add money and calories to the bottom line. Eating out is a great time to prioritize getting your daily fill of water (~2L for women, ~3L for men) while cutting costs. For more on why hydration is so important, check out our h2O 101 blog.

No Dessert – skipping dessert when you’re eating out has positive implications for both your waistline and your wallet. Reducing or eliminating simple sugars from your diet is a good way to lower your risk for excess weight gain, diabetes and heart disease. Furthermore, baked goods served in restaurants can contain loads of trans fats, which have a negative impact on your cholesterol and your heart.

Steamed Rice instead of Fried – when you’re eating out at an Asian restaurant, especially those that offer hibachi grilling, you often get to choose between steamed and fried rice. This is a perfect opportunity to save between $3-$5, and cut about 300 calories.

No Extras (dressing, bacon, etc.) – We all love extras. Adding bacon to a burger, or extra ranch dressing to a salad can add lots of flavor, but these extras can add dollars and lots of empty calories to your meal.

Split Big Meals – Portion size is at an all-time high in America. If you have a hankering for steak and potatoes, or are craving something that’s only offered as a big entree, split your meal! Saving half your money and half the calories every time you eat will add up quickly!

Eat More at Lunch – When you eat your largest meal of the day earlier, your body has time to process the nutrition you consume more effectively than if it were eaten a few hours before bed. When choosing when to eat out, opt for making your dining out experience a lunch time one. Lunch menu items are often drastically cheaper than the same items on the dinner menu. Do yourself a favor by eating earlier for less.

Take it Home – If there’s more food on your plate than you’re hungry for, don’t eat it all. A recent study compared the eating habits of those in France vs. Americans and found that lower obesity and heart disease rates among the French may be because they know when to stop eating. Americans rely more heavily on visual cues than their own bodies’ signals to tell them when to stop eating, a trend that may correlate with our rising obesity rates. If there’s more on your plate than you’re prepared to eat in one sitting, listen to your body and wrap it up and take it home. You’ll get more bang for your buck and will support your body’s natural circadian rhythm by not weighing it down with excess food late at night.

Get it in a Salad – Ever noticed that restaurants often offer almost the same meal as both a salad and an entree? You could opt for the grilled chicken (with potatoes, bread, fries, etc.) for $15, or the grilled chicken salad, for $10. You could opt for the buffalo shrimp po boy for $11, or the buffalo shrimp salad for $9. Either way, you’re usually getting about the same amount of protein, but when you opt for the salad, instead of filling up on heavy carbs, you support that protein with loads of vitamins and minerals, and often, save some money in the process.

Substitute – Many restaurants will let you swap out a side for no extra cost. Fruit instead of fries or grits? Salad instead of a baked potato or pasta salad? When you have the option, swap your side for a lighter and healthier one than the standard option. This is a great free way to make every meal more healthy.

Think Local – food that’s available to restaurants locally is fresher and also often cheaper, since restaurants don’t have to incur added costs for shipping. Favorite local dishes are also often cheaper, because restaurants must compete with others in the region serving up the same dish (i.e. – clam chowder in Boston, gumbo in New Orleans, etc.). Go local for increased freshness and lower prices.

Any other examples you can think of? Share them with us in the comments below!

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Comfort Foods: Substitution is the Name of the Game

October 26th, 2011 By Caitlin S. Russell, MS

Mahed Cauliflower Substitute for Potatoes When it comes to favorite comfort foods, mashed potatoes, mac’n cheese, and ice cream tend to top everyone’s list. Their rich, creamy texture tastes great but the calories can add up quickly since they are usually high in fat and carbohydrates. How can you have a favorite comfort food and watch your calories? Let’s talk substitution.

Using mashed potatoes as an example, simply substitute a high fiber vegetable like cauliflower for the potatoes in the recipe. This shaves off calories and carbohydrates while adding more nutrients. Cauliflower is a nutrient powerhouse, loaded with more calcium, fiber, vitamin C, folate, and vitamin K than a comparable amount of white potatoes.

Nutritional Breakdown Before Substitution:

Here is the breakdown for one serving of regular mashed potatoes (with butter and cream) from a popular cooking website.1 (We actually cut the serving size in half since what they listed as a serving was enormous!) Mashed potatoes:  1 serving =  ¾ cup, 400 calories, 35 grams fat, 25 grams carbohydrate, 2 grams fiber.2

Nutritional Breakdown After Substitution:

However, you can substitute steamed cauliflower for the potato and add additional ingredients that boost flavor and cut the fat. Per serving, you save 200 calories, 25 grams of fat, and 10 grams of carbohydrates!

This substitution allows you to keep a favorite comfort food on the menu. Experiment with other recipes, using ingredients that cut calories and boost flavor. Check out this website for ways to reduce calories while still enjoying your favorite foods3. Unfortunately, cauliflower ice cream just doesn’t sound that good.

Mashed Cauliflower Recipe (Serves 3)

1 medium head cauliflower
½ cup diced onions
1 Tablespoon cooking oil
3 cloves garlic, minced
2 Tablespoons unsalted butter
¼ to ½ cup 2% milk (any type of low-fat, non-dairy milk would work too)
Salt and pepper to taste

Cut stem and leaves off cauliflower. Wash and drain trimmed cauliflower. Cut into large chunks and boil or steam on stovetop for approximately 8 minutes, or until cauliflower is soft. While cauliflower is steaming, sauté onions in oil in small skillet over medium heat until transparent. Add garlic and sauté for 1 minute more. Remove from heat. Add steamed cauliflower, onion mixture, butter and ¼ cup milk to food processor or blender. Process on high until all ingredients are combined and smooth. Can add additional milk if desire thinner consistency. Season as desired. Serve immediately or cool in refrigerator, then reheat in microwave.

Nutrition per serving: Portion size: ¾ cup, 200 calories, 10 grams fat, 15 grams carbohydrates, 6 grams fiber

Chat with Us About Healthy Eating!

Healthy Eating Web Chat
If you’re looking for more ways to cut calories in your favorite recipes, or recipe ideas and tips for healthy eating during the holidays, sign up today to join Meagan Mohammadione, Registered Dietitian from the Emory Bariatric Center for a free web chat on Thursday, November 10th. She will be hosting the 1-hour chat to discuss healthy eating during the holidays and year round!

Healthy Eating Web Chat Sign Up

1 – FoodNetwork.com Mashed Potato Recipe
2 – USDA Nutrient Data Laboratory

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Childhood Obesity – The Battle Begins at Birth

September 28th, 2011 By Kerry Ludlam

Breastfeeding Lower Risk of ObesityWe have known for years that breast is best when it comes to feeding our babies, but now, its health benefits are being promoted as a tool in the battle against obesity. According to a recent report from the Centers for Disease Control and Prevention (CDC), a baby’s risk of becoming an overweight child decreases each month he or she is breastfed.

“Breastfeeding has been shown to be a protectant against childhood obesity,” says Maeve Howett, PhD, APRN, CNP-Ped, IBCLC, assistant clinical professor at Emory’s Nell Hodgson Woodruff School of Nursing and president of the Southeastern Lactation Consultants Association. “When a child is breastfed, he is almost eight times less likely to be obese as a child.”

One in five preschoolers is overweight, with half of those being obese. According to recent studies, breastfeeding offers the best protection against obesity when it is practiced exclusively – no formula or solid foods – for three months and then continues for the baby’s first year with the addition of appropriate foods at ages four to six months. Though science is not yet conclusive as to exactly why breastfeeding is such a powerful deterrent of obesity, theories abound.



“It may have something to do with satiety influences – that feeling of fullness so that you turn away from the table,” says Howett. “When children are breastfed, we don’t know what goes in. It is hard for us to measure, so a mom will feed her baby until the baby pulls away and is sleepy and satisfied. The baby gets to determine how full he is. When you’re bottle-feeding a baby, you do tend to encourage that last drop. It’s really important to understand that if the baby gets to determine satiety, they get to determine their feeling of fullness. That might be a behavior that continues throughout childhood.”

Emory University Hospital Midtown supports our patients in their decision to breastfeed. Expectant mothers can take a prenatal breastfeeding class. If you have questions or feedback, you can either leave them for us in the comments below, or call our breastfeeding support services at 404-686-2883 for answers to any questions regarding breastfeeding.

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Gain Outer Strength & Inner Peace with Yoga

September 13th, 2011 By Morgan Griffith

September is National Yoga Awareness Month! Last year around this time, we posed a question to our friends on Facebook, “There are many physical and psychological benefits realized from yoga. Because it’s National Yoga Awareness Month, we’re asking for your feedback. If you participate in yoga let us know what studios you recommend for others who are interested!”

Yoga Facebook Emory Healthcare

With about 12 million Americans participating in yoga and that number steadily on the rise, this time around, we’re outlining some of the benefits of participating in yoga, how you can join them and try yoga as a new student for free.

Health Benefits of Yoga

There are many styles and types of yoga, but despite their differences, there are similar health benefits provided by each. The poses and meditative nature of yoga provides opportunities for participants to build core strength, improve flexibility and balance, reduce stress, lose weight, manage and reduce symptoms of existing and chronic health conditions such as stress, anxiety, and osteoporosis, to name a few, and improve mental focus.

Atlanta Yoga Studios & One Free Week

If you’ve practiced yoga at a studio in Atlanta, and would like to shout them out or provide feedback, please feel free to use the comments area below! If you’re looking for a yoga studio in Atlanta, check out Yelp’s yoga listings.

National Yoga Awareness Month

To celebrate Yoga Month, the folks at the Yoga Health Foundation are offering one week of free yoga for beginners. You can search for yoga studios by city here.

We hope the above resources will inspire and prepare you to give yoga a try. Please consult with your physician before participating in yoga if you have an existing health condition that may be exacerbated by the practice of yoga. Again, we welcome your comments about all things yoga below. Namaste!

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Indoor Tanning & Tanning Beds – the Bad, the Ugly and the Uglier

August 10th, 2011 By Morgan Griffith

Indoor Tanning & Skin CancerOne in five Americans will develop skin cancer in the course of a lifetime. It is the most common of all cancers and accounts for nearly half of all cancer cases in the United States. More than 2 million cases of non-melanoma skin cancer are found in the U.S. each year. Melanoma, the most serious form of skin cancer, will account for 70,230 new skin cancer diagnoses in 2011, according to the American Cancer Society. Now, let’s juxtapose these numbers with the fact that nearly 30 million people tan indoors in tanning beds in the U.S. every year and 2.3 million of them are teens. Furthermore, on an average day, over one million Americans use tanning salons1.

So, just how bad are tanning beds and does the increase in their use correlate with the increase in melanoma incidence rates over the last 30 years? Findings released in 2009 by the International Agency for Research on Cancer, an affiliate of the World Health organization, demonstrate that indoor tanning beds and tanning devices are more dangerous than we previously thought, and as a result, the IARC moved UV tanning devices such as tanning beds from their Group 2A category, “probably carcinogenic to humans,” to their Group 1 list of the most dangerous cancer causing agents. Inclusion of a cancer causing agent or substance is listed in the IARC’s Group 1 means that agent or substance is definitely carcinogenic to humans. Other agents listed in Group 1 include plutonium and cigarettes.

As is mentioned above, 2.3 million of the people using indoor tanning beds and devices in the U.S. are teens. Because skin cancers such as melanoma can take a substantial amount of time to develop, along with moving tanning devices into their Group 1 category, the IARC also now recommends banning commercial indoor tanning use for people under the age of 18 in an effort to lower their risk for developing skin cancer later in life.

Back in 2006, the IARC took its efforts to identify the impact indoor tanning can have on skin cancer risk a step further by evaluating 19 studies conducted over 25 years that looked at the relationship between indoor tanning and skin cancer. Findings from this evaluation reveal:

  • there is an association between UV-emitting tanning devices and ocular melanoma (cancer of the eye)
  • there is an association between indoor tanning and both squamous cell carcinoma and melanoma, two dangerous forms of skin cancer
  • the DNA damage caused by UVA and UVB rays can lead to skin cancer in laboratory animals. Most indoor tanning beds and devicese emit UVS rays.

But, the most notable finding from their evaluation is a scary one– the risk of developing melanoma skin cancer increases by 75% when indoor tanning device and tanning bed use starts before the age of 35.2

Hopefully these numbers and findings are enough to make you reconsider using tanning beds this summer and in future years. As the research continues to pour in, it becomes more and more clear just how dangerous indoor tanning (and outdoor tanning, for that matter) are.

For more information on tanning beds and the risks associated with their use, visit: http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm186687.htm There you can also find guidelines for how to reduce your risk for skin cancer in you do decide to continue tanning indoors. But we encourage you to change your tanning habits and prioritize your health! If you’re seeking a golden bronze glow, why not try self-tanning lotions? What else do you recommend for lowering risk for skin cancer or alternatives to tanning? Let us know in the comments area below!

1: http://www.skincancer.org/Skin-Cancer-Facts/
2: http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm186687.htm

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Top 5 Skin Protection & Skin Cancer Prevention Tips for UV Safety Month (and year round!)

July 18th, 2011 By Morgan Griffith

UV Safety

Over the past 31 years, more people have had skin cancer than all other cancers combined. Perhaps even more alarming– 1 in 5 Americans will develop skin cancer in the course of a lifetime. The main cause of skin cancer is exposure to UV radiation from the sun. With summer heat at its peak and because July is UV Safety Month, we’ve put together some tips to help you stay safe(r) when in the sun.

There’s No Such Thing as a Safe Tan

A recent article appearing in HealthDay confirms what those around the medical field have known for quite some time– there is no such thing as a safe tan. During summer months attendance at tanning salons skyrockets with people attempting to achieve a golden “base tan” to build on throughout the summer. But the notion of a base tan being a safe and affective way to achieve a bronze summer glow is simply false. “Tanning beds have become a particular hazard. The World Health Organization’s International Agency for Research on Cancer has classified the devices as within its highest cancer risk category — basically as potentially carcinogenic as cigarettes,” the article notes. And as Dr. James Spencer, a member of the American Academy of Dermatology board of directors adds, “The bottom line is excessive UV exposure increases your risk of skin cancer, whether you are indoors or outdoors.” So if you’re seeking a golden bronze glow, stay away from the tanning salon and if anything, take a step into your local pharmacy or grocery story where you can purchase temporary and topical bronzing creams and lotions.

Protect Yourself – “Slip! Slop! Slap! And Wrap!”

The American Cancer Society has a cool awareness campaign around UV safety to help you keep top of mind 4 easy steps you can take to protect yourself from damaging UV rays.

  • Slip on a shirt
  • Slop on sunscreen
  • Slap on a hat
  • Wrap on sunglasses

These 4 simple steps will help keep you protected from harmful UV radiation.

Assess Yourself

Check your skin regularly (at least monthly) for growth of new moles and changes to existing ones. New moles, moles that have changed in color or texture (i.e. darken or become raised), moles thath ave grown and changed in size, and sores that won’t heal are all changes you’ll want to keep track of and possibly have checked by your doctor. The National Cancer Institute has some great resources and advice on how to check your skin for potentially harmful developments.

Avoid the Obvious

A little common sense will go a long way when it comes to UV safety. Avoid prolonged exposure to the sun, particularly during peak hours (10am-4pm) and as you read above, stay away from tanning beds. When possible, it’s also a good idea to avoid prolonged exposure to the sun when near water, snow, or sand, all of which reflect the sun’s rays and can increase chances of burning.

Know Your Skin Cancer Risk

Any person can get skin cancer, but the risk is higher for groups of people with lighter coloring. In general, if you have blond or red hair, blue or green eyes, and white or light-colored skin with freckles, you may be at a higher risk for developing skin cancer. Furthermore, if you have a family history of skin cancer, are frequently exposed to the sun via work and/or play, or have a history of sunburns or regular indoor tanning, you could also be at a higher risk. For help assessing your risk for skin cancer, check out the CDC’s information on skin cancer risk factors.

What else? Did we miss anything? What do you do to stay sun safe and how do you encourage your friends and family to do the same? Let us know in the comments below!

 

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