Men’s Health Q+A
Dr. Alan Christianson, NMD
IntegrativeHealthCare.com – Scottsdale, AZ
I fall asleep fine, but wake up at 4 a.m. for some reason. How can I stay asleep?
There are some basic tips collectively – called sleep hygiene – that have been shown to be more effective then prescription sleep aids. These include keeping your room pitch-black with a constant temperature of 72 degrees or less. Also, only use your bed for sleep or sex. Some people find reading in a dim room for 30-60 minutes before bed can help. OTC sleep aids like Valerian or melatonin can also be used as directed in the short-term.
Recently I’ve had to urinate more frequently. Is this prostate related?
It could be, but any other part of the urinary tract, such as your bladder or kidneys, could also be a culprit. There is not much troubleshooting to do at home, break down and visit your family doctor. Most causes of frequent urination are not dangerous but a few should not be missed.
I’m new to Arizona. Do I really need to wear sunscreen every day?
Sun exposure leads to two conflicting goals: letting your skin form vitamin D and avoiding skin cancer. About 20-30 minutes of sun exposure during mid-morning or mid-afternoon is good for most people. Any longer exposures –or exposure to mid-day – and sun block is a good idea. Look for formulas containing zinc or titanium.
I just turned 40, what supplements should I be taking?
Every adult can improve his health with a basic supplement regime, including a good multivitamin, fish oil, and a green food supplement if the diet is low in produce. Choose capsules over tablets and look for an iron-free multi-vitamin. Take enough fish oil to give at least 1,000 mg of EPA and choose green food supplements that are free of laxatives like senna or cascara sagrada.
What can I do to increase my mid-day energy level?
The two most common causes for a mid-day slump are: 1) coffee for breakfast and 2) donuts for breakfast. The best way to have healthy, steady energy all day is to eat a smart breakfast that’s rich in protein and fiber. Have some combination of Canadian bacon, eggs, oatmeal, fiber cereal, and fruit. Have a good lunch on time and a light snack in the mid-afternoon and you’ll sail through the day!
