Mens Journal

Health

&Fitness

Eat for Your Heart

Heart disease

the leading killer

of men causes

one in four deaths in the U.S.

Eating well is one of the best

weapons against the disease

and new research reveals

three specific ways to do it:

Sub in barley

Swap this whole grain for

white rice or oatmeal and

add it to soups stews and

salads. A new meta-analysis

found that barley reduces two

types of bad cholesterol by

7 percent and contains a fiber

called beta-glucan which

stops the body’s absorption

of dietary cholesterol.

Add more gInger

In a new study of 4600

adults those who consumed

ginger daily lowered

their odds of hypertension

by 8 percent and heart

disease by 13 percent. The

antioxidant-packed plant

supports the cardiovascular

system by taming

inflammation and inhibiting

a heart-damaging enzyme

researchers say and just

2 to 4 grams of fresh ginger

a day — about four or five

shaved slices — may help

prevent heart disease. Try it

in smoothies marinades

stir-fries or tea.

Don’t sweat salt

Unless you have

hypertension skimping on

salt may hurt — not help —

your heart. Data from

more than 130000 adults

showed that people who

consumed fewer than

3 grams of salt a day

actually increased their risk

of heart attack and stroke

by 34 percent compared

with those who got 4 to 5

grams. Too little sodium

may elevate levels of certain

hormones that adversely

effect the heart the study

authors say.

A Drug-Free Way

to Ease Allergies

Whether it’s fall

ragweed or year-

round pet dander that

sparks your allergies bypass

Benadryl and try taking sting-

ing nettles quercetin and

bromelain instead. These natu-

ral supplements are proved to

help fight allergies and they

work best synergistically says

Sean Zager an integrative

physician at the Sutter Health

Institute for Health and Heal-

ing in Greenbrae California.

He tells patients to look for an

herbal blend that combines

all three. You’ll avoid the

drowsiness headaches and

dry mouth that over-the-coun-

ter antihistamines often cause.

The one caveat: “They take

two weeks to build in your

system” says Zager. So give

them time. For fall outdoor

allergies start the supple-

ments a month before your

symptoms usually arise. “For

indoor or severe environmen-

tal allergies take them daily

and year-round” he says.

byMELAINA JUNTTI

Any intense cardio can improve your overall health but

to maintain strong bones — especially as you age — a new

Italian study concludes you’re better off running. Research-

ers compared bone-density data from ultra-marathoners

andendurancecyclistsandfoundthatbothsportscause thebodyto

temporarily divert key proteins and calcium away from bone building

to fuel the workout. But running more than makes up for this because

it’s weight-bearing — so ever y time you plant your foot it stresses your

frame and prompts bones to grow denser and sturdier (similar to how

muscles grow and strengthen). That’s not the case in cycling however.

Whenyoucyclecalciumcontinually leachesfrombonesintothe blood-

stream and the effect weakens the skeleton over time. This doesn’t

mean giving up the bike of course. Like most things f itness-related

the study authors say the takeaway here is to mix up your workouts.

To Strengthen

Your Bones

Start Running

Long-term pot smoking is bad for your health.

FICTION (MOSTLY)In a newJAMA report people who had toked

regularly for 20 years did not have worse lung function flabbier

waistlines higher blood pressure or more inflammation than those who had

never smoked pot. (The one ramification: slightly worse oral health. Like

smoking cigarettes smoking pot affects the gums.) This study looked only at

physical health consequences however. Cognitively speaking research

suggests that marijuana could mute memory and hinder decision-making.

FACT

OR

FICTION

Health News

The month’s most important discoveries

updates and advice.

MEN’S JOURNAL 64 SEPTEMBER 2016

DOUG ARMAND/GETTY IMAGES