How to Control Premature Ejaculation

Premature ejaculation, or PE, affects a broad range of men worldwide. PE is when a man climaxes before he wants to — it is not measured by a time limit. Although PE is common, it is by no means incurable, nor is it a serious sexual condition. Read on for helpful hints and tips about how to fight against PE.

Steps

1. 
   1
   Understand that premature ejaculation is very common. Dr. Kinsey, the famed (or infamous) American sex researcher, was reputed to have conducted a study in which 75% of subjects climaxed before they wanted to.^[1] That's three out of every four males. So if you think, you're alone in the woods, think again. PE affects a wide range of men.
   • On a biological side note, the idea of PE makes evolutionary sense. If you come to a climax easier, you have a better chance of depositing your sperm. Early man lived in a precarious environment with lots of dangers and distractions, making the quick transfer of sperm into the vagina a beneficial trait.
   Ad
2. 
   2
   Try Kegel exercises. Named after Arnold Kegel, these exercises help condition and strengthen the pubococcygeus, or PC, muscle. When you're urinating, you contract the PC muscle in order to stop mid-stream. Exercising this muscle is relatively easy and discreet.
   • Hold your PC muscle for 10 seconds at a time. Try 10 of these per day, anywhere from behind the wheel to behind the desk.
3. 
   3
   Use a condom.^[2] Condoms reduce sensation to the penis, making overstimulation less of a problem. Avoid condoms with lubricants that impart different sensations, like tingling or warm sensation. It goes without saying, but the more stimulation, the likelier premature ejaculation becomes.
   • Condoms come in all different kinds of materials. If you are allergic to latex, look for condoms made out of polyurethane or polyisoprene.
4. 4
   Masturbate more often. For some men, the problem is as simple as that. The male body has a supply of sperm which, while vast, isn't unlimited. The more often you masturbate, the longer it should take to climax.
   • Try masturbating before you get ready for sex. Try masturbating for at least 15 minutes before you allow yourself to climax. If you partner is game, you can have sex and treat that as the "masturbation," and then go again once your refractory period has let up.
   • There's no reason not to have second- or third-helpings of sex. If your partner is accommodating, the experience can be quite enjoyable. Each time you orgasm, you should find you last longer the next go around. Remember, however, to do what feels good. If your testes or penis hurts, you may have go give the romp a temporary timeout.
   • Masturbation, under normal circumstances, is perfectly safe.^[3] 60 years ago, sinister rumors about masturbation spread around like wildfire — that it'd give you hairy palms, make you blind, leave you infertile. These are totally false and unsubstantiated by science. Gentle masturbation may even help you avoid prostate cancer!^[4]
5. 
   5
   Breathe well and fully. Any of the body organs requires full energy to perform its task and so this is true in the case of reproductive organs as well. Taking big breaths might help suppress the ejaculatory response, and it's perfectly normal to be breathing hard when you're getting down and dirty.
6. 
   6
   Communicate with your sexual partner. Communication in any relationship is key, but communication in sex is just as important. Talk to your partner about premature ejaculation, and if you're ashamed or embarrassed, be thankful you don't have delayed or retarded ejaculation, which is a condition whereby a male cannot come to orgasm despite sexual desire. Seriously, count your blessings!
   • Let your partner know when you believe to be near climax and pull out. This would be an awesome opportunity to pleasure your partner, whether manually or orally.
   • When you think your penis is again ready for stimulation, continue coitus. Let your partner know when you are nearing climax and plan to pull out.
7. 
   7
   Try a topical medication. Topical anesthetic medications have been used successfully for years to desensitize the penis and delay the onset of ejaculation. However, traditional "numbing" creams and sprays also have the side effects of loss of feeling for the man and transference to his partner, decreasing sexual pleasure for the couple. There is a new class of topical medications with absorption technology that solve both of these problems.
8. 
   8
   Try out different sex positions. This is not only fun, it may be fruitful: you might find that a certain sexual position gives you more time without a climax. Your partner has the opportunity to explore their likes and dislikes at the same time.
   • Many heterosexual men find that having the woman on top can help with their PE. Missionary position, where the man is on top, may make PE worse.
   • Purchase a book about sex positions, like the Kama Sutra, and methodically try positions that you and your partner find intriguing. It will spice up your sex life and maybe even yield a position that truly works for you.
9. 
   9
   If you are still having problems with PE, talk to your doctor about SSRIs.SSRIs are selective serotonin reuptake inhibitors (it's a mouthful, we know) that are generally used antidepressants.^[2]
   • SSRIs are used because a side effect of theirs is inhibited orgasm, which helps delay ejaculation.
   • Examples of SSRIs include fluoxetine (Prozac), paroxetine (Paxil), and sertraline (Zoloft), which are all prescription-only medicines.^[2]
10. 
    10
    Don't have unrealistic expectations from yourself. Don't measure, focus on pleasure. There is no specific definition of PE in terms of minutes and seconds. The stress that you put on yourself is not psychologically healthy, and it may even exacerbate PE. Have a healthy conversation with your sexual partner and discuss your options. Remember, sex is supposed to be fun.

Blood Sugar Control During Pregnancy: Can Diet Help?

I am pregnant and had my blood sugar level tested last week. Even though I passed the test, my blood sugar was 131, which I understand to be on the high side of normal. I enjoy eating a lot of fruits and vegetables. What type of diet I should follow to keep my levels normal.

Question:

ABOUT THE EXPERT

Sue Gilbert

Sue Gilbert works as a consulting nutritionist. For many years she worked with Earth's Best Organic Baby Food, integrating nutrition and... Read more

It is common for pregnant women to develop some loss of glucose tolerance during pregnancy. With the increase in circulating blood volume and metabolites, often the pancreas has a difficult time with the increased demands to supply insulin to help maintain proper blood sugar levels. Therefore, it is not uncommon for sugar levels to rise during pregnancy.

In about 10 to 20 percent of cases, a women will develop a condition know as gestational diabetes, in which blood sugar levels are too high. This condition requires careful medical monitoring and diet control.

Although you have not been classified as having gestational diabetes, it is a good idea for you to keep blood sugar levels within a safe range. Proper diet and daily exercise are important. Here are some suggestions to help you maintain this goal:

1. Avoid sugar and foods high in sugar.
During pregnancy, sugar is rapidly absorbed into the blood and requires a larger release of insulin to maintain normal blood sugar levels. Sugar comes in many forms, and you should become familiar with how to identify it on a packaging label ingredient panel. If any of the forms appear near the top of the list, you should avoid that product. Eat unsweetened breakfast cereals and breads without added sugars. Avoid pies, cakes, cookies, sweetened yogurt, fruit drinks, sodas, candy, ice cream, syrup and any sugars such as honey, brown sugar, corn syrup, maple syrup, turbinado sugar, high fructose corn syrup and molasses. Ingredients that end in "ose" contain sugars (e.g., sucrose, dextrose and glucose), should also be avoided. Although some fruit juices contain no added sugar, they still have lots of naturally occurring sugars that are readily absorbed into your blood stream. Therefore, limit your fruit juice intake and drink it only with meals. This will help slow its absorption. It may be a good idea to drink vegetable juices such as tomato juice or V-8. Whole fruit is a better choice than fruit juice, because it contains fiber, which will help slow the absorption of sugar. Be sure to avoid fruit in syrup. Vegetables are a wonderful snack. They are very low in sugar.

2. Concentrate on eating mostly complex carbohydrates.
These include vegetables, whole-grain cereals and breads and whole grains such as brown rice and cracked wheat. Also, eat legumes, such as soy beans, black beans and chick peas. The carbohydrates in these foods will supply you with plenty of energy, but require a longer time to digest and be absorbed into the blood stream, keeping your pancreas from being overloaded.

3. Emphasize foods high in dietary fiber.
A diet with plenty of fiber, which includes vegetables, dried beans, cereals and other whole-grain foods, decreases the amount of insulin your body needs to keep blood sugars within a normal range.

4. Keep your diet low in fat.
Insulin becomes less efficient in a high-fat diet. Some fat is needed to help with the absorption of certain vitamins, and to provide the essential fatty acids necessary for fetal growth. However, you should avoid fatty meats, butter, cream, whole milk, full fat cheeses and foods such as crackers made with coconut, palm or palm kernel oil. Concentrate on consuming foods that contain unsaturated or mono-unsaturated fats such as fish, margarine and vegetable oils.

5. Eat three small meals and three snacks spaced evenly throughout the day.
By eating small meals and snacks that are evenly spaced you are more likely to keep an even blood sugar level.

6. Be sure to include a bedtime snack that offers protein and complex carbohydrates.
A good choice might be an apple and whole-grain crackers with low-fat cheese.

7. Exercise each day.
Thirty minutes of daily aerobic exercise will help maintain proper blood sugar

Below is an example of a healthy daily diet that can help keep your blood sugars within a reasonable range:

Breakfast:
1/2 cup orange juice, 3/4 cup oatmeal with 1/2 cup skim milk, 1 slice whole-wheat toast with 1 tsp. margarine

Morning snack:
Yogurt smoothie made with 1 cup plain yogurt and 1/2 banana

Lunch:
1 cup skim milk, salad with 1 cup fresh spinach, 1/2 cup garbanzo beans, 1/2 fresh tomato, 2 oz. water-packed tuna and 2 tbs. low-calorie Italian dressing, 1 bran muffin, 1/2 cup cantaloupe chunks

Afternoon snack:
6 whole-grain crackers with 1 tbsp. peanut butter, 1/2 sliced apple

Dinner:
1 cup tossed salad with 1 tbsp. low-fat dressing, 3 oz. skinless chicken breast, 1 baked potato, 1/2 cup cooked broccoli, 1 piece corn bread, 1 cup skim milk, 1 fresh peach

Bedtime snack:
Fresh carrot sticks, 2 cups plain popcorn, 1 oz. low-fat cheese

Diabetes management: How lifestyle, daily routine affect blood sugar

Diabetes management: How lifestyle, daily routine affect blood sugar

Diabetes management requires awareness. Know what makes your blood sugar level rise and fall — and how to control these day-to-day factors.

By Mayo Clinic Staff

Controlling Your Diabetes

Subscribe to our Controlling Your Diabetes e-newsletter to stay up to date on diabetes topics.

Sign up now

Keeping your blood sugar levels within the range recommended by your doctor can be challenging. That's because many things make your blood sugar levels change, sometimes unexpectedly. Following are some factors that can affect your blood sugar levels.

Food

Healthy eating is a cornerstone of healthy living — with or without diabetes. But if you have diabetes, you need to know how foods affect your blood sugar levels. It's not only the type of food you eat but also how much you eat and the combinations of food types you eat.

What to do:

• Learn about carbohydrate counting and portion sizes. A key to many diabetes management plans is learning how to count carbohydrates. Carbohydrates are the foods that often have the biggest impact on your blood sugar levels. And for people taking mealtime insulin, it's crucial to know the amount of carbohydrates in your food, so you get the proper insulin dose.
  Learn what portion size is appropriate for each type of food. Simplify your meal planning by writing down portions for the foods you eat often. Use measuring cups or a scale to ensure proper portion size and an accurate carbohydrate count.
• Make every meal well-balanced. As much as possible, plan for every meal to have a good mix of starches, fruits and vegetables, proteins, and fats. It's especially important to pay attention to the types of carbohydrates you choose. Some carbohydrates, such as fruits, vegetables and whole grains, are better for you than are others. These foods are low in carbohydrates and contain fiber that helps keep your blood sugar levels more stable. Talk to your doctor, nurse or dietitian about the best food choices and the appropriate balance of food types.
• Coordinate your meals and medications. Too little food in proportion to your diabetes medications — especially insulin — may result in dangerously low blood sugar (hypoglycemia). Too much food may cause your blood sugar level to climb too high (hyperglycemia). Talk to your diabetes health care team about how to best coordinate meal and medication schedules.
• Avoid sugar-sweetened beverages. Sugar-sweetened beverages — including those sweetened with high fructose corn syrup or sucrose — tend to be high in calories and offer little in the way of nutrition. And because they cause blood sugar to rise quickly, it's best to avoid these types of drinks if you have diabetes.
  The exception is if you are experiencing a low blood sugar level. Sugar-sweetened beverages, such as soda, juice and sports drinks, can be used as an effective treatment for quickly raising blood sugar that is too low.

Exercise

Physical activity is another important part of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently.

These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities — such as housework, gardening or being on your feet for extended periods — can improve your blood sugar level.

What to do:

• Talk to your doctor about an exercise plan. Ask your doctor about what type of exercise is appropriate for you. In general, most adults should exercise at least 30 minutes a day on most days of the week. If you've been inactive for a long time, your doctor may want to check your overall health before advising you. He or she can recommend the right balance of aerobic and muscle-strengthening exercise.
• Keep an exercise schedule. Talk to your doctor about the best time of day for you to exercise so that your workout routine is coordinated with your meal and medication schedules.
• Know your numbers. Talk to your doctor about what blood sugar levels are appropriate for you before you begin exercise.
• Check your blood sugar level. Check your blood sugar level before, during and after exercise, especially if you take insulin or medications that lower blood sugar. Exercise can lower your blood sugar levels even a day later, especially if the activity is new to you, or if you're exercising at a more intensive level. Be aware of warning signs of low blood sugar, such as feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused.
  If you use insulin and your blood sugar level is below 100 milligrams per deciliter (mg/dL), or 5.6 millimoles per liter (mmol/L), have a small snack before you start exercising to prevent a low blood sugar level.
• Stay hydrated. Drink plenty of water or other fluids while exercising because dehydration can affect blood sugar levels.
• Be prepared. Always have a small snack or glucose tablet with you during exercise in case your blood sugar drops too low. Wear a medical identification bracelet when you're exercising.
• Adjust your diabetes treatment plan as needed. If you take insulin, you may need to reduce your insulin dose before exercising or wait awhile after exercise to inject insulin. Your doctor can advise you on appropriate changes in your medication. You may also need to adjust treatment if you've increased your exercise routine.

Medication

Insulin and other diabetes medications are designed to lower your blood sugar levels when diet and exercise alone aren't sufficient for managing diabetes. But the effectiveness of these medications depends on the timing and size of the dose. Medications you take for conditions other than diabetes also can affect your blood sugar levels.

What to do:

• Store insulin properly. Insulin that's improperly stored or past its expiration date may not be effective. Insulin is especially sensitive to extremes in temperature.
• Report problems to your doctor. If your diabetes medications cause your blood sugar level to drop too low or if it's consistently too high, the dosage or timing may need to be adjusted.
• Be cautious with new medications. If you're considering an over-the-counter medication or your doctor prescribes a new drug to treat another condition — such as high blood pressure or high cholesterol — ask your doctor or pharmacist if the medication may affect your blood sugar levels. Liquid medications may be sweetened with sugar to cover their taste. Sometimes an alternate medication may be recommended. Always check with your doctor before taking any new over-the-counter medication, so you know how it may impact your blood sugar.

Illness

When you're sick, your body produces stress-related hormones that help your body fight the illness, but they can also raise your blood sugar level. Changes in your appetite and normal activity may also complicate diabetes management.

What to do:

• Plan ahead. Work with your health care team to create a sick-day plan. Include instructions on what medications to take, how often to measure your blood sugar and urine ketone levels, how to adjust your medication dosages, and when to call your doctor.
• Continue to take your diabetes medication. However, if you're unable to eat because of nausea or vomiting, contact your doctor. In these situations, you may need to adjust your insulin dose or temporarily stop taking your medication because of a risk of hypoglycemia.
• Stick to your diabetes meal plan. If you can, eating as usual will help you control your blood sugar levels. Keep a supply of foods that are easy on your stomach, such as gelatin, crackers, soups and applesauce. Drink lots of water or other fluids that don't add calories, such as tea, to make sure you stay hydrated. If you're taking insulin, you may need to sip sugar-sweetened beverages, such as juice or a sports drink, to keep your blood sugar level from dropping too low.

Alcohol

The liver normally releases stored sugar to counteract falling blood sugar levels. But if your liver is busy metabolizing alcohol, your blood sugar level may not get the boost it needs from the liver. Alcohol can result in low blood sugar shortly after you drink it and for as many as 24 hours more.

What to do:

• Get your doctor's OK to drink alcohol. Alcohol can aggravate diabetes complications, such as nerve damage and eye disease. But if your diabetes is under control and your doctor agrees, an occasional alcoholic drink is fine. Moderate alcohol consumption is defined as no more than one drink a day for women of any age and men over 65 years old and two drinks a day for men under 65. One drink equals a 12-ounce beer, 5 ounces of wine or 1.5 ounces of distilled spirits.
• Don't drink alcoholic beverages on an empty stomach. If you take insulin or other diabetes medications, be sure to eat before you drink or drink with a meal to prevent a low blood sugar level.
• Choose your drinks carefully. Light beer and dry wines have fewer calories and carbohydrates than do other alcoholic drinks. If you prefer mixed drinks, sugar-free mixers — such as diet soda, diet tonic, club soda or seltzer — won't raise your blood sugar.
• Tally your calories. Remember to include the calories from any alcohol you drink in your daily calorie count. Ask your doctor or dietitian how to incorporate calories and carbohydrates from alcoholic drinks into your diet plan.
• Check your blood sugar level before bed. Because alcohol can lower blood sugar levels long after you've had your last drink, check your blood sugar level before you go to sleep. If your blood sugar isn't between 100 and 140 mg/dL (5.6 and 7.8 mmol/L), have a snack before bed to counter a drop in your blood sugar level.

Menstruation and menopause

Changes in hormone levels the week before and during menstruation can result in significant fluctuations in blood sugar levels. And in the few years before and during menopause, hormone changes may result in unpredictable variations in blood sugar levels that complicate diabetes management.

What to do:

• Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict fluctuations related to your menstrual cycle.
• Adjust your diabetes treatment plan as needed. Your doctor may recommend changes in your meal plan, activity level or diabetes medications to make up for blood sugar variation.
• Check blood sugar more frequently. If you're likely approaching menopause or experiencing menopause, talk to your doctor about whether you need to monitor your blood sugar level more often. Symptoms of menopause can sometimes be confused with symptoms of low blood sugar, so whenever possible, check your blood sugar before treating a suspected low to confirm the low blood sugar level.

Most forms of birth control can be used by women with diabetes without a problem. However, oral contraceptives may raise blood sugar levels in some women.

Stress

If you're stressed, the hormones your body produces in response to prolonged stress may cause a rise in your blood sugar level. Additionally, it may be harder to closely follow your usual diabetes management routine if you're under a lot of extra pressure.

What to do:

• Look for patterns. Log your stress level on a scale of 1 to 10 each time you log your blood sugar level. A pattern may soon emerge.
• Take control. Once you know how stress affects your blood sugar level, fight back. Learn relaxation techniques, prioritize your tasks and set limits. Whenever possible, avoid common stressors. Exercise can often help relieve stress and lower your blood sugar level.
• Get help. Learn new strategies for coping with stress. You may find that working with a psychologist or clinical social worker can help you identify stressors, solve stressful problems or learn new coping skills.

The more you know about factors that influence your blood sugar level, the more you can anticipate fluctuations — and plan accordingly. If you're having trouble keeping your blood sugar level in your target range, ask your diabetes health care team for help.

Diabetic Diet: 6 Foods That May Help Control Blood Sugar

Diabetic Diet: 6 Foods That May Help Control Blood Sugar

While there's no substitute for a balanced diabetic diet, adding certain foods may help those with diabetes keep sugar levels in check.

Share this:

Listen

By Katherine Kam
WebMD Feature

Reviewed by John A. Seibel, MD

WebMD Archive

Coffee and cinnamon have made headlines recently as foods that might be able to cut the risk of diabetes or help to improve blood sugar levels. But don't get the idea that such foods are magic bullets for yourdiabetic diet, experts warn.

"None of this is a magic potion for diabetes," says American Dietetic Association spokeswoman Cathy Nonas, RD. It's still important for people with diabetes to eat a balanced diabetic diet and exercise to help manage the disease, she says.

Nevertheless, some foods, such as white bread, are converted almost right away to blood sugar, causing a quick spike. Other foods, such as brown rice, are digested more slowly, causing a lower and gentler change in blood sugar.

If you are trying to follow a healthy diabetic diet, here are six that may help to keep your blood sugar in check.

Oatmeal

Oatmeal can help control blood sugar -- but don't get the sweetened kind.

"Even though it's a carbohydrate, it's a very good carbohydrate," American Dietetic Association spokeswoman Marisa Moore, RD, LD, tells WebMD. Because it's high in soluble fiber, "it's slower to digest and it won't raise your blood sugar as much or as quickly. It's going to work better at controlling blood sugar over time."

Not only does this high-quality carbohydrate offer a steadier source of energy than white bread, it can also help with weight loss. The soluble fiber in oats "helps to keep us feeling fuller longer," Moore says.

That's important for people with type 2 diabetes, who tend to be overweight. "If you reduce the weight, you usually significantly improve the glucose control," Nonas says.

Barley isn't as popular as oats. But there's some evidence that barley, which is also high in soluble fiber, may also help with blood glucose control. Kay Behall, PhD, a research nutritionist at the USDA Beltsville Human Nutrition Research Center, has studied barley, and she suggests that people try eating boiled pearl barley in place of rice.

Besides oats and barley, Moore adds, "most whole grains are going to be a great choice for a person with diabetes."

Broccoli, Spinach, and Green Beans

Add plenty of nonstarchy vegetables, such as broccoli, spinach, and green beans, to your diabetic diet, diabetes experts say. These foods are high in fiber and low in carbohydrates, which make them ideal for people with diabetes.

In contrast, starchy vegetables include peas, potatoes, corn, winter squash, and lima beans. There's no need to cut them from the diet, Moore says. "They do give us additional nutrients. We want to maintain balance." But because starchy vegetables have more carbohydrates and raise blood sugar more, it's important to stick to proper portion sizes, she says.

There's new evidence, too, that vegetables are healthy for people with diabetes.

Researchers have found that a low-fat vegan diet may help type 2 diabetes patients to better manage their disease. In a study published in DiabetesCare, 43% of people with type 2 diabetes who followed a low-fat vegan diet for 22 weeks reduced the need to take diabetes medications. That's compared to only 26% who adhered to the diet recommended by the American Diabetes Association.

On average, the vegan group also lost more weight and lowered levels of badcholesterol. Because people with diabetes are more prone to heart disease, eating withheart health in mind matters as much as blood sugar control, Moore says.

Strawberries

Some diabetes patients shy away from strawberries because of their sweetness, says Moore. But a cup of strawberries makes for a healthy snack that won't raise blood sugar too much. They're a much better option than a cookie or candy bar.

"They're pretty low in calories and carbohydrates," she says. What's more, strawberries are high in fiber and water, so people will feel fuller longer. The longer that people with diabetes can stay full, the fewer carbohydrates they'll consume overall, she says.

Salmon and Lean Meats

Meats, which are high in protein, don't affect blood sugar as much as carbohydrates, Nonas says. When eaten in proper portions, fish, skinless chicken breast, and lean cuts of meat are good choices fordiabetic diets.

Moore says salmon is an especially smart option because it also contains heart-healthy omega-3 fatty acids. And 65% of people with diabetes die from either heart attack or stroke," she says.

Meat is also a source of chromium, a mineral that enables insulin to function properly and helps the body to metabolize carbohydrates.

Some people with type 2 diabetes take chromium picolinate supplements to try to keep blood sugar under control. But according to the National Center for Complementary and Alternative Medicine, there's not enough evidence to show that the supplements actually help.

Sparkling Water

Trying to break a sugary soda habit? Or just tired of guzzling diet sodas day after day?

Go for sugar-free sparkling waters, Moore says. The carbonated beverages come in various flavors, including tangerine, grapefruit, and apple-pear. "They take away the desire for something bubbly," she says.

Many sparkling waters have no carbohydrates or calories -- a boon not just for blood sugar levels, but weight control, too.

Cinnamon

Cinnamon has been in the news lately as a spice that may have insulin-like effects and help reduce blood sugar levels in people with diabetes. 

In a recent German study, researchers randomly assigned 79 patients who had type 2 diabetes into two groups. For four months, the test group took a cinnamon extract three times a day, while the control group took a placebo. At the end, those on the cinnamon extract had lowered their fasting blood sugar levels by 10.3%, compared to 3.4% for the control group. The scientists concluded that the cinnamon extract seemed to have a moderate effect in reducing blood sugar levels in diabetes patients, especially among those who had more trouble controlling blood sugar.

Before doctors can start recommending cinnamon for diabetes, more studies need to be done. But Moore says it certainly can't hurt to sprinkle the aromatic spice regularly onto your morning oatmeal.

Wine: How Much Is Good for You?

Studies show wine is heart healthy, but what about the calories?

A glass of wine a day keeps the doctor away. Could this be true? WebMD talks to experts to learn how we can get the health benefits of wine or alcohol while keeping our weight in check.

Do Like the French?

The French diet is often used as an example of how wine can improve heart health. The French have a fairly high-fat diet but their heart disease risk is relatively low. And some have attributed this to red wine.

But there are so many differences between the lifestyle of the French and Americans from their activity levels to the foods they eat. You cannot isolate red wine as the magic bullet for disease prevention says Alice Lichtenstein, DrS, Gershoff Professor at Tufts University.

Choose whichever alcoholic beverage you enjoy, drink it in moderation and try to have it with meals, advise Lichtenstein and Eric Rimm, DrS, a Harvard researcher.

Arthur Agatston, MD, cardiologist and creator of the popular South Beach diet, encourages patients who enjoy alcohol to also drink it with meals.

"Alcohol can stimulate the appetite so it is better to drink it with food. When alcohol is mixed with food, it can slow the stomach's emptying time and potentially decrease the amount of food consumed at the meal," asserts Agatston. His alcohol of choice is red wine due to the antioxidant resveratrol. However, he agrees that any alcohol in limited quantity will provide the same health benefit.

There is a misperception that red wine is abundant in antioxidants. "It does contain some, but they are not always well absorbed. If you want antioxidants, you are better off eating a spinach salad with vegetables than drinking a glass of red wine," Rimm tells WebMD.

Lower Your Cholesterol

Alcohol also can have a very powerful effect and increase HDL "good" cholesterol by 20% if used moderately and in the context of a healthy diet along with regular physical activity, says Rimm. Higher HDL levels are linked to lower risks of heart disease.

"The research evidence points to ethanol, or the alcohol component, of beer, wine, or spirits as the substrate that can help lower cholesterol levels, increase 'good' HDL cholesterol," he says.

Boost Your Brain

A recent study shows a boost in brain power for women who enjoy a little alcohol. The study, published in the Jan. 20 issue of The New England Journal of Medicine, evaluated more than 12,000 women aged 70-81. Moderate drinkers scored better than teetotalers on tests of mental function. Researchers found a boost in brainpower with one drink a day. Moderate drinkers had a 23% reduced risk of mental decline compared with nondrinkers.

With Alcohol, Moderation Is Key: Easy Does It

Just as you shouldn't eat a 12-ounce steak daily, you need to watch your portion sizes of alcohol as well.

What is one drink?

• 5 ounces of wine
• 12 ounces of beer
• 1.5 ounces of 80-proof distilled spirits, such as vodka

The 2005 Dietary Guidelines 2005 Dietary Guidelines recommend one drink a day for women and two a day for men. This doesn't mean to can save them up for a weekend party and expect to get the same benefits.

Will a Drink a Day Make You Fat?

A drink a day may help keep your brain sharp and heart healthy but what about the calories?

Alcohol supplies calories with few essential nutrients. If you drink alcohol, it needs to be budgeted into "discretionary calories" to maintain a healthy weight according to the 2005 dietary guidelines.

"Most Americans are sedentary, putting them into the lower calorie levels, leaving little room for alcohol, sweets, and extra fats," states Theresa Nicklas, DrPH, a member of the dietary guidelines advisory committee.

It is more important and healthful to select foods packed with nutrients, such as fruits and vegetables, rather than alcohol when calories are limited. The health benefits of moderate alcohol do not outweigh the risks of being overweight or obese, says Nicklas.

An individual on an 1,800-calorie level eating plan only has 195 discretionary calories or the equivalent of a 9-ounce glass of wine or a small dessert. If you want dessert along with your daily allotment of alcohol, you need to increase physical activity to balance your calories to achieve a healthy weight, according to Nicklas.

Double-Edged Sword

A little may be good but too much alcohol can lead to serious problems.

No one should start drinking if they don't already drink, advise Lichtenstein and Agatston. It is well known that alcohol can lead to numerous health problems for many individuals, such as pregnant women and women at high risk for breast cancer (alcohol raises the risk of breast cancer). Individuals with family histories of alcohol abuse should also not drink, says Lichtenstein.

To gain the benefits of good health, do your part to enjoy your one to two drinks per day at mealtime and follow the advice of the dietary guidelines for food, fitness, and weight management.

ACCORDING TO THE RESEARCH CONDUCTED 2006.............

8 Health Benefits of Drinking Wine

BY CHRISTINE QUINLAN

Every year, there is a flurry of headlines about the health benefits of wine. But can drinking wine really make a difference? Here, the news—very good news, indeed—from the latest studies. Note: The health benefits come from moderate wine consumption, defined by the American Heart Association as one to two four-ounce glasses a day.

© Peter Arkle

The Benefit: Promotes Longevity

The Evidence: Wine drinkers have a 34 percent lower mortality rate than beer or spirits drinkers. Source: a Finnish study of 2,468 men over a 29-year period, published in the Journals of Gerontology, 2007.

The Benefit: Reduces Heart-Attack Risk

The Evidence: Moderate drinkers suffering from high blood pressure are 30 percent less likely to have a heart attack than nondrinkers. Source: a 16-year Harvard School of Public Health study of 11,711 men, published in the Annals of Internal Medicine, 2007.

The Benefit: Lowers Risk of Heart Disease

The Evidence: Red-wine tannins contain procyanidins, which protect against heart disease. Wines from Sardinia and southwest France have more procyanidins than other wines. Source: a study at Queen Mary University in London, published in Nature, 2006.

The Benefit: Reduces Risk of Type 2 Diabetes

The Evidence: Moderate drinkers have 30 percent less risk than nondrinkers of developing type 2 diabetes. Source: research on 369,862 individuals studied over an average of 12 years each, at Amsterdam's VU University Medical Center, published in Diabetes Care, 2005.

The Benefit: Lowers Risk of Stroke

The Evidence: The possibility of suffering a blood clot–related stroke drops by about 50 percent in people who consume moderate amounts of alcohol. Source: a Columbia University study of 3,176 individuals over an eight-year period, published in Stroke, 2006.

The Benefit: Cuts Risk of Cataracts

The Evidence: Moderate drinkers are 32 percent less likely to get cataracts than nondrinkers; those who consume wine are 43 percent less likely to develop cataracts than those drinking mainly beer. Source: a study of 1,379 individuals in Iceland, published in Nature, 2003.

The Benefit: Cuts Risk of Colon Cancer

The Evidence: Moderate consumption of wine (especially red) cuts the risk of colon cancer by 45 percent. Source: a Stony Brook University study of 2,291 individuals over a four-year period, published in the American Journal of Gastroenterology, 2005.

The Benefit: Slows Brain Decline

The Evidence: Brain function declines at a markedly faster rate in nondrinkers than in moderate drinkers. Source: a Columbia University study of 1,416 people, published in Neuroepidemiology, 2006.