Dr. Mindell’s Tips for Exercise and Prostate Health

1. Dr.Mindell’s Tips for Exercise and
Prostate Health
Your involvement in your health is so important in this country because every day you’re
receiving subliminal signals that say: Everyone my age is taking prescription drugs;
everyone my age is overweight; and everyone must wait around for the doctor to find
something wrong. That’s not true!
In many parts of the world, people don’t accept lethargy andailments as a part of growing
older. Prostate conditions offer a prime example. (I’ll talk more about this later). Many
men in North America accept anenlarged prostate as just another annoyingconsequence
of aging. In Japan, they don’t even know what a prostate condition is! There’s no
Japanese equivalent for “hot flashes” either.
You can feel good if you take charge of your health. This month, try a new strategy for an
old sticking point. For example, coming up next, I’ve suggested ways to incorporate
exercise into your life for good! Let’s get going.
How to Find Time to Exercise:
And Solutions to Other Common Complaints, Excuses and Challenges Concerning
Exercise
There are many ways you can incorporate exercise into your lifestyle. And it’s worth it.
Movement helps the blood take up oxygen – a process essential to life itself that affects
every system of the body, including the brain. Movement also pushes lymph fluid through
the lymphatic system, which helps your immune system move toxins out of your body.

2. Plus, as many evening walkers will attest, movement improves digestion. It also stretches
and strengthens muscles, and loosens joints, tendons and ligaments. And, my favorite, it
r-e-l-a-x-e-s.
I asked people what keeps them from exercising regularly. Here’s what I heard – and here
are my strategies for success.
Problem: I don’t have time.
Solution: Evaluate your time. Keep a log of your time for one week. Then think: How can I
fit movement into my day? If you’re one of those people that’s booked every minute of
the day – get creative! For parents: Can you put your child in a stroller and take a brisk
walk in the park? Can you jump rope while your child naps, or dance to some lively music
with your child? Does your local recreation center have child care? If you’re working in an
office, find a place you can exercise before work or during a lunch break.
Problem: My schedule’s too erratic.
Solution: Recall what interfered with your exercise plans in the past. Was it work
obligations? Family responsibilities? Thinkof this: If you had a heart attack tomorrow and
you were told that walking would enable you to regain your health, what would you do?
Would you find time to walk? I want you to start moving so you can prevent a health
disaster as devastating as a heart attack. Exercise relieves stress, provides mental clarity
and generally makes people happier. Your family and colleagues want all those good
things for you.
Problem: I set up exercise programs but don’t stick to them.
Solution: Pick a combination of activities you enjoy that you can do four times a week.
Activities that can be easy to do ev- ery day are: walking, exercise/dance videos,
swimming, tennis (or any other racquet game), riding a stationary or moving bike, dancing
to your favorite music, jumping rope, working out at a gym, going to an exercise class,
climbing stairs, (real stairs or machines), in-line skating, tennis, yoga, chi kung. Gardening,
heavy house-cleaning and dog-walking also count.
Try incorporating movement into your “non-exercise” routine. Walk or bike to do errands
if that’s an option for you. Make a habit of parking your car at the end of the mall parking
lot.
Draw on the enthusiasm of a group: join a basketball or volleyball team. Set up
appointments with a personal trainer or make a date to exercise with a friend. Or try

3. something more exotic like fencing, rowing, or one of the martial arts. In-line skating is
becoming a popular sport for all ages. Whatever you do, make sure it’s fun! If you miss a
week, don’t sweat it. Just get back on track the next week.
Problem: I don’t have the energy.
Solution: You’ll find you have more energy as you get going. Go to bed one-half hour
earlier, so you can exercise first thing in the morning. A 50 mg vitamin B-complex taken
once or twice a day with meals also will boost your energy.
Problem: I stop exercising when the weather turns cold.
Solution: That’s understandable if you live in a cold climate. You need an alternate
exercise plan for the winter months. If I were you, I’d check with a nearby mall. It most
likely opens early to let in walkers. You’ll probably meet new friends, too. Or buy a
stationary bike or some other exercise equipment.
Problem: It hurts to exercise
Solution: There are there elements that should be part of your everyday movement
routine: 1.) Stretching that includes movement of every muscle, joint and bone in your
body; 2.) Deep breathing; and 3.) Enough activity to increase your heart rate, even it’s just
a little bit.
Almost every type of exercise should include stretching exercises beforehand.
Warming up the body will help protect your from injury, and it will make exercising more
comfortable. Stretch briefly to cool down, too. In fact, if you just can’t fit in daily exercise,
at least do some stretching. The simplest way to do this is to lie or sit on the floor and
gently move and stretch every part of your body. Start with your toes and work your way
up. As you go, breathe slowly and deeply into the stretch.
Exercise shouldn’t be painful. If it still hurts after warming up properly, you may be going
beyond your reasonable limits or doing a type of exercise that does not suit your body.
Next let’s look at a challenge of a different sort: How to protect your prostate…
Prostate Problem:
Why Care About this Little Gland? How Would You Like to…

4. ● Be forced out of bed several times a night to urinate?
● Feel you can’t thoroughly empty your bladder?
● Experience extreme urgency to urinate?
● Discover a decline in sexual performance?
If you are experiencing these painful and exasperating symptoms, see your doctor. You
most likely have an enlarged prostate gland, also called benign prostatic hypertrophy or
BPH. Once you have the diagnosis of an enlarged prostate, most physicians in this
country will either schedule your for surgery (which can cause incontinence or permanent
sexual dysfunction) or will prescribe a drug like Proscar (Finasteride).
This drug is so potent that women who are pregnant must not handle crushed or broken
tablets. Why? The medicine may be absorbed through the skin and cause birth defects!
And if your sexual partner is still in child bearing years, she cannot come in contact with
your semen because it may contain a small amount of the active ingredient. Now, do you
really want to take that?
Nature Provides Us with a Better Way
As I mention in my book the Herb Bible, an extract made from the berry of saw palmetto
(Serenoa repens), a palm tree native to Florida, Texas and Georgia, has been shown in
numerous studies to shrink an enlarged prostate.
One of my Canadian subscribers shared the documentation of his progress while taking
saw palmetto (thanks D.G.)! He experienced a 60% increase in bladder capacity in just
three months.
Although the exact action of saw palmetto hasn’t been pinpointed, it is theorized that it
inhibits the production of dihydro-testosterone (DHT), which is the suspected culprit
behind the abnormal growth of the prostate.
This is the same thing Merck and Co., is trying to accomplish with Proscar. But as it turns
out, this powerful herbal extract shows no side effects, seems to be more effective and
(comparing the daily dosages) costs one-quarter the price!
To get saw palmetto in its highly absorbable form – I recommend Polycernol (on sale
$29.99,nutricell.com). In addition to saw palmetto, Polycernol combines 10 powerful, safe
and nat- uralingredients to help support and maintain the health of your prostate –
including zinc, pumpkin seed oil and selenium.

5. Think Zinc for a Healthy Prostate
I recommend that all men take between 30 mg and 50 mg (not more than 50 mg please)
of zinc daily and include zinc-rich foods in their diet. If you’re currently taking a
multivitamin,you’re probably getting about 15 mg to 20 mg daily.Take Polycernol ($29.99,
nutricell.com) along with a high quality multivitamin and you’re in business. This all-
natural supplement gives you an additional 20 mg of zinc per serving.
You can also eat foods rich in zinc. Oysters (well-cooked, please!), lamb chops and wheat
germ are great sources. Pumpkin seeds also provide zinc and they are rich in three amino
acids – alanine, glycine and glutamic acid – all of which seem to help reduce the size of
the prostate. A handful of dried pumpkin seeds a day is plenty. Please don’t buy pumpkin
seeds that have been roasted in oil and salted. The oil is more than likely rancid – and
you probably don’t need the extra salt. You get 35mg of pumpkin seed oil in Polycernol.
For additional support, pumpkin seed oil capsules are also available (Good ‘N Natural,
1,000 mg softgels, $10.99 for 100). Take 3 capsules a day to treat BPH or 1 capsule for
prevention.
Selenium May Offer Cancer Protection
Found in large amounts in the prostate, selenium playsan important role inmale hormone
regulation. Blood levels of both zinc and selenium are low in men who have prostate
cancer. Men who live in areas where the soil is rich in selenium have lower rates of
prostate cancer. Rich sources of selenium are garlic, shellfish, grains and chicken. If
you’re over the age of 50, I sug- gest you supplement your diet with selenium daily. Take
100 mcg to 200 mcg daily. Again, I highly recommend you supplement your diet with
Polycernol(nutricell.com, $29.99) – the ultimate prostate support formula. You get
100mcg of selenium in just one capsule.
Bottom line: the right supplements will provide your body, including the prostate gland,
with the vitamins and minerals necessary for good function. However, supplements can’t
do it all. Did you know that fat stresses your body? (It depresses your sex drive, too. In
one study, just hours after a group of men ate a fatty meal, testosterone production
dropped by one-third)!
Fat does more than clog your arteries. Evidence is pouring in linking a high-fat diet to
prostate cancer. We only have theories as to why this happens. One likely candidate is
that animal fat contains estrogen-like hormones (female hormones) that indirectly lower
testosterone levels. Here’s proof…
Japanese Men Who Move to Hawaii…

6. …lose prostate protection. Japanese men, who traditionally eat a diet low in fat and high
in soy products, rarely develop prostate problems. However, Japanese men who move to
Hawaii andpresumably begin eating the typical American diet, develop prostate problems
at the same rate as Americans, according to a study published the Journal of the National
Cancer Institute.
A study of 51,000 America men, ages 40-75, who were followed for two to four years
showed that prostate cancer was directly related to total fat consumption. Red meat
showed the strongest association with advanced cancer.
A follow up study in the Journal of the National Cancer Institute found that men who
frequently ate red meat and dairy products were at three times the average risk for
developing prostate cancer. Another study in Italy concluded that high consumption of
milk was a significant indicator of prostate cancer risk – even in men who also ate a lot
of whole grains and fresh vegetables.
Here’s yet another reason to work toward a diet that’s light on the fat.
Don’t Put it Off! See Your Doctor First
If you are experiencing the symptoms of an enlarged prostate, do see your doctor for an
examination. There are other conditions that can cause similar symptoms. If your
suspicion of an enlarged prostate is confirmed, however, then you can start using natural
healing.
And once you are feeling better, you’ll want to keep your prostate in good shape. Or if
you’ve been lucky enough to avoid prostate problems so far, let’s make sure you’re doing
the right things to keep everything running smoothly in the years to come. So, among
other things, remember to…
● Eat good foods that are low in fat. New studies coming out nearly every week
support my long-time belief that a diet high in fat is linked to a range of health
conditions – including prostate cancer.
● Drink 8-10 glasses of clean water daily. It’s one of the cheapest forms of “health
insurance”!
● Take the right combination of nutrients. I recommend extra zinc, pumpkin seed
oil and selenium for men. You can find these all-natural ingredients (and more) in
Polycernol – available exclusively from Nutricell Health.
● Don’t expose yourself to chemicals needlessly. Many of these poisons
accumulate in our fatty tissues, creating chemical booby traps in the prostate (and
other vital organs)!

7. Let’s dig a little deeper into the issue of chemicals affecting our health…
Fight Back Against Pollution:
Antioxidant Vitamins are Your Ace in the Hole!
Pollution is one of those particularly frustrating issues because we all know that pollution
isn’t good for us. But what can you do?
You can minimize the effect pollution has on your body. It all boils down to antioxidants.
The term is practically a household word these days because news breaks nearly every
week on the health benefits of these amazing substances.
Antioxidants combat oxidation in the body. Oxidation is what happens to metal when it
rusts – or an apple when it turns brown. Unstable oxygen molecules called free radicals
steal electrons from other molecules in an attempt to become stable. In the process, the
free radicals damage cells, shortening their life span and speed up the aging process.
Once oxidation begins, it can be hard to stop. The consequences range from heart
disease to arthritis. Now, you can see why researchers are so interested!
What causes oxidation? Probably dozens of things, but the biggest culprits we know of
are pollutants, chemicals and toxins such as cigarette smoke. Prescription drugs and
rancid oil cause oxidation as well.
The Mindell Vitamin Plan is YOUR Vitamin Plan!
The three super-stars of the antioxidant world are beta-carotene, vitamin E and vitamin C.
That’s why I made each of these supplements part of my vitamin plan. On this plan, every
day you should take:
Beta-Carotene: at least 3 mg to 6 mg (5,000 to 10,000 IU) in your supplements. Also note:
one carrot contains 11,000 IU of beta-carotene. Have one a day!
Vitamin E (tocopherol): 800IU (the dry form also called succinate is better absorbed than
the oil form). I strongly suggest taking a vitamin E supplement.
Vitamin C: at least 2,000 mg daily. Some people get diarrhea if they take more than 500
mg of vitamin C. Either take one 500 mg capsule at a time with meals, or use the brand
called Ester-C, a buffered C that works well for sensitive individuals.

8. Selenium: again I recommend between 100 mcg and 200mcg of selenium daily – no
more than 200 mcg in a supplement. For men, I recommend Polycernol (nutricell.com,
$29.99) as a good source of selenium (plus, you’ll get additional prostate support). In
general, I recommend MultiKure as a good multivitamin to take daily. (NutriCell Health
sells MultiKure, on sale this month for $19.99) MultiKure contains 70mcg of selenium.
You’ll still want to supplement your selenium. Good food sources are garlic, onions,
seafood, red grapes, broccoli, and whole grains.
Thanks for being with me this month. Just like any other significant endeavor in your life,
your pursuit of good health takes time and a certain amount of commitment. I know it’s
tough to stay on the path. We all stray occasionally. That’s OK. The important thing is to
get back on the trail, to get moving again toward your goal of good health. So if you’ve let
some of your good habits lapse over the winter, renew your commitment to a goal you’ve
worked towards in the past – or start on new one! Spring is a great time to start fresh!
The Greatness of Garlic
Garlic may or may not work to fend off vampires, but it seems to be good for just about
everything else! The “stinking rose” has been used medicinally and as a food flavoring at
least since humans began writing things down.
Garlic is mentioned in the Bible, in Homer’s Odyssey, in ancient Chinese texts – and it’s
even been found in the tombs of the Egyptians. I wrote a book about garlic (Earl Mindell’s
Garlic: The Miracle Nutrient) a few years back – and by far it’s one of the most healthful
foods I’ve ever come across.
This ancient healing secret has been used in folk medicine to treat tuberculosis, asthma,
hay fever, diarrhea, warts, snake and insect bites, and more. And guess what? Now we
have dozens of clinical studies that prove garlic is the source of some surprising everyday
health and beauty benefits, you may have never heard about before.

9. Check out these 5 surprising benefits of garlic:
1. It’s all in the smell! Garlic has a variety of potent sulphur-containing compounds –
and that’s what gives it the pungent “garlicky” smell. One compound in particular
– called allicin – is known for its anti-bacterial… anti-viral… anti-fungal… and
antioxidant properties. It acts a natural antibiotic that your body won’t build
resistance to!
2. Fight off (and prevent) colds and flu! Use garlic daily to fuel your body with the
powerful antioxidants it needs to fight off dangerous virus causing germs. Make
sure to eat raw garlic at the FIRST sign of a cold. The sooner you take garlic, the
faster your results! Already sick? Eat 2-3 cloves of raw garlic every 2-3 hours. Do
not eat raw garlic on an empty stomach.
3. Regrow hair! Rub sliced garlic cloves directly on your scalp. Or you can infuse oil
with garlic and massage it your scalp.
4. Eliminate athlete’s foot! Soak your feet in warm water and crushed garlic to help
eliminate fungal infections like athlete’s foot or ringworm.
5. Banish blemishes and acne! Rub a sliced clove of garlic on pimple-prone areas for
an all-natural treatment! Even helps reduce and eliminate acne scars!
For the fastest health results, eat garlic raw. You can add it to guacamole, dressing, or
just take a bit out of clove! If you can’t stomach the taste, try it in a supplement form.
Some of the best garlic supplements are made by Kyolic, Nature’s Way and KAL. Take a
supplement if you want to help boost your immune system, kill intestinal parasites, lower
your cholesterol, fight off yeast infections and more! Take 1 to 3 capsules daily with food.
Also, I recommend you include garlic in your cooking at least three times a week as a
form of health insurance. (In most Asian countries, people eat garlic every day for good
health.)