Men's Healthy Month

June is Men’s Health Month

Eating a healthy diet gives your body the energy and nutrients to fight disease and keep you feeling younger. Men, like all people, should have a diet focused on:

  1. Fruits and vegetables: at least 2 cups a day
  2. Whole grains: make half of your grain choices whole grain choices such as oatmeal, brown rice or whole grain bread, cereal and pasta
  3. Fiber: at least 38 grams of fiber per day for younger men; 30 grams of fiber per day for men older than 50.  Whole grains, barley, beans, lentils, fruits and vegetables are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.
  4. Fats: focus on unsaturated fats such as heart-healthy fats such as olive oil, canola oil, nuts, seeds, avocados and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, high fat meat, fried foods, butter and high-fat sweets.
  5. Protein: lean meats, seafood,  and plant sources, like beans, peas and soy products

Energy Needs:

Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.  

Visit for customized energy needs and meal planning.

Health Risks:

Many of the typical health risks for men are related to behaviors that are more prevalent in men, such as smoking and drinking, unhealthy or risky choices, and putting off regular doctor visits or medical care. There are also health conditions that only affect men, such as prostate cancer and low testosterone. Many of the major health risks that men face – like colon cancer or heart disease – can be prevented and treated with early diagnosis. Screening tests can find diseases early, when they are easier to treat. It’s important to get the screening tests you need.

According the CDC, the top 10 causes of death for men in 2017, were:

  1. Heart Disease (24.2%)
  2. Cancer (21.9%)
  3. Unintentional Injuries (7.6%)
  4. Chronic Lower Respiratory Disease (5.2%)
  5. Stroke (4.3%)
  6. Diabetes (3.2%)
  7. Alzheimer’s Disease (2.6%)
  8. Suicide (2.6%)
  9. Influenza and Pneumonia (1.8%)
  10. Chronic Liver Disease (1.8%)
FMI's Recipe for Safely Preparing Food at Home

A Recipe for Safely Preparing Food at Home during COVID-19

“What’s for dinner?” isn’t the only question we’re asking ourselves or family members these days. It’s “What’s for breakfast, lunch, dinner, and a snack in between?” Plus, it’s how to purchase and prepare these meals safely.

As the COVID-19 pandemic keeps more of us at home, purchasing and preparing food is on our minds now more than ever. Our friends at FMI have a simple 4-step recipe, sprinkled with tons of resources, to ensure you can safely protect yourself, friends and families while prepping food.

Vitamin C Rich Foods: Citrus, Broccoli, Strawberries

Tackle Cold & Flu Season with Vitamin C & Immune Support

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system.  Vitamin C is not made by your body, so it must come from foods you eat.  Vitamin C is found in many foods, not just oranges and orange juice.  Other sources of Vitamin C are citrus fruits, strawberries, kiwi, potatoes, tomatoes, green and red bell peppers, broccoli, and Brussel sprouts.  You can eat these foods raw or cooked.  However, prolonged exposure to heat or storage can cause nutrient loss.  To ensure the most nutrients, eat them as soon as possible after buying them, or if cooking them, steam or microwave them for a short time.

The RDA (Recommended Daily Allowance) varies by age and sex.  For adult men the RDA is 90 mg/day.  Adult women is 75 mg/day.  * Pregnant and lactating women have higher recommendations, smokers have an added 35 mg/day to RDA vs non smokers.

Below are the amount of Vitamin C in some popular foods:

(National Institute of Health, Vitamin C Factsheet for Health Professionals)

There is research that shows Vitamin C is necessary for growth and repair of tissue in the body, helps heal wounds, repair and maintain healthy teeth, skin and cartilage and improves the absorption of nonheme iron (the form of iron present in plant-based foods). Insufficient vitamin C intake causes scurvy, which is characterized by fatigue, inflammation of gums, widespread connective tissue weakness, and capillary fragility (when the smallest blood vessels, capillaries, become weak).

Vitamin C is an antioxidant, which fights free radicals in the body which can prevent or delay certain cancers and heart disease and promote healthy aging.  High doses of Vitamin C may be linked to shortening the length of cold symptoms.  However more research is needed and there are risk with high doses of Vitamin C supplementation, so check with your doctor.     

Office Featured Setting

Wellness Tips for Cough, Cold & Flu Season at the Office

We are coming into the heavy cold and flu season, so below are some healthy behaviors to keep in mind while working at the office. Choose wellness by following these 10 tips:

  1. Keep your hands clean by washing them often.
  2. Use sanitizer or disinfectant wipes after sneezing, or even after just touching your nose.
  3. If you feel you may be coming down with something, expand your personal space boundaries.
  4. Let others know you may be contagious.
  5. Don’t touch!  It is really that simple.  If you are sick, avoid touching anyone or anything as much as possible. If your co-worker moves towards you to shake hands, refrain and let them know you are sick. (It’s not rude – it’s considerate!) Try not to touch your nose or eyes. It’s better to play it safe then spread your sickness to your co-workers.
  6. Keep your desk well supplied with cold medicine, hand sanitizer, tissues, pain relievers, disinfecting wipes and cough syrup. Wipe down your phone, keyboard and desktop at the end of the day and even twice during the day to prevent the spread of germs.
  7. As you move around the office, try to minimize the number of surfaces that you touch in communal areas. Typical spots include:
    • Break rooms
    • Kitchens
    • Restrooms
  8. Stay home if you are running a fever.  This is the best indicator of being contagious, and you put others at risk if you come into work. Here are some other tips from WebMD to help you consider whether or not you are too sick for work.
  9. If you are sick and can’t make it into work, notify your boss and let her know you don’t want to spread the germs to others at your workplace.
  10. Consider getting a flu shot.  According to the CDC, an annual seasonal flu vaccine is the best way to help protect against the flu.
Woman with coffee mug in front of people exercising

What is Gingivitis:

Causes, Symptoms, Treatments & Prevention

Sponsored by Johnson & Johnson 

Gingivitis is a common and mild form of gum disease that is a precursor to the more-serious gum disease called periodontitis. Gingivitis can be so mild, in fact, that you may not even recognize it.

Here’s what you should know about the causes, symptoms, treatment and prevention of gingivitis.

What causes gingivitis? Gingivitis is caused by the buildup of bacteria, mucus, and food debris in our mouths, which combine into a sticky substance called plaque. When plaque doesn’t get removed by regular dental care, it turns into a more resilient substance called tartar. Plaque, tartar and the toxins they produce infect and inflame the gums, developing into gingivitis.

What are the symptoms of gingivitis?

  • Swollen, soft, puffy or receding gums
  • Tender gums, itchy guyms, or gums that easily bleed during brushing and flossing
  • Bad breath that just won’t go away

How to treat or prevent gingivitis? The best way to treat gingivitis is to prevent it from happening by maintaining a healthy oral-care routine, including:

  • Brushing teeth twice a day
  • Rinsing with mouthwash
  • Flossing regularly to remove plaque
  • Maintaining a healthy diet

Other factors that can lead to gingivitis. Gingivitis is most commonly caused by plaque buildup, but there are a number of other conditions that may raise the risk of gingivitis, including:

  • Diabetes
  • Hormonal changes, especially for women during puberty or pregnancy
  • Misaligned teeth, rough edges or fillings, and unclean mouth appliances like braces or crowns.
  • Stress
  • Inadequate nutrition
  • Smoking
  • Certain illnesses and their medications
  • Genetic susceptibility to gum disease

This article includes information from the National Institutes of Health, the Centers for Disease Control and PreventionMayo Clinic and the American Academy of Periodontology.

© Johnson & Johnson Consumer Inc. 2019

Woman with coffee mug in front of people exercising

4 Essential Tips for Dealing with Sinus Infections

Sponsored by Johnson & Johnson

Pressure in the sinuses? It could be more than just a cold — it may be a sinus infection. Here are four sinus-infection tips for understanding and dealing with sinus infections.

Are sinus infections contagious? If so, how long is a sinus infection contagious for?
Sinus infections are probably not contagious. Unlike colds, sinus infections can be caused by bacteria. People who have allergies, asthma, structural blockages in the nose or sinuses, or people with weak immune systems are at greater risk for getting sinus infections. Also, people with nasal polyps (growths) or with narrow nasal passages can be more likely to get sinus infections. Antibiotics are a common treatment and you can also try nasal decongestant sprays and antihistamines to relieve symptoms. And as always, if you have a sinus infection, or recurring infections, talk to your doctor about your treatment options.

How can I help unclog my sinuses?
If you’re looking to unclog sinuses, drink plenty of fluids. It will help unclog your sinuses and hydrate your sinus-pressured self. You can also take decongestants suggested by your doctor, or use a clean humidifier or cool mist vaporizer to keep your sinuses moist. Other sinus-infection treatment and prevention tips include not smoking, avoiding second-hand smoke and other pollutants (airborne chemicals or irritants) that can irritate the nasal lining.

How can I be congested but have a runny nose at the same time?
The double trouble in the world of sinuses is caused by two different things. The stuffy nose come from swelling in your nasal passages, while post-nasal drip from a cold or sinus infection runs down the back of your throat. A cool mist vaporizer or saline spray may help ease symptoms. If you’re still looking for how to deal with a sinus infection, your doctor may also recommend over-the-counter medicines that can relieve symptoms.

Can a sinus infection cause a toothache?
Yes. Among the other joyful features of a sinus infection, there is a chance it can cause a toothache, particularly in the upper rear teeth (which are near the sinuses). First see your dentist to rule out a dental cause for the toothache, then consult your doctor. He or she will consider whether you’re experiencing your sinus infection, irritation, or another underlying medical problem is contributing to the toothache and can provide treatment if necessary.©Johnson & Johnson Consumer Inc. 2019