Aging Well: Nutrition for Men Over 40
We all know the importance of eating well during every stage of life. But as we get older, it becomes particularly important to eat the right foods and practice good nutrition – especially if you have a condition such as diabetes or hypertension. What an older man eats will make all of the difference in his quality of life, as well as the type and severity of ailments he may run into down the road.
Calcium
Calcium is the most abundant mineral in the body necessary to maintain strong and healthy bones. But it is also required for a healthy heart, muscle function, nerve transmission and hormone secretion. According to Jun Wang, MS of InVite® Health, “Most individuals will reach their peak bone mass before the age of 30. After that, bone mass starts to slowly decline. Therefore, it is always important to reserve enough calcium in the bones as early as possible to maximize bone mass, slow the loss of bone disintegration and prevent fracture and osteoporosis afterwards. Think about saving your bone health in the same way you save money in the bank – the earlier you start to save, the more money/bones you will have in the future.” Calcium-rich foods include low-fat and fat-free dairy like milk and yogurt, fortified cereals, fruit juices and dark green leafy vegetables. A deficiency in calcium can lead to a number of issues, including osteoporosis. Osteoporosis is a disorder that causes your bones to become weak and brittle. Before our thirties, the breakdown of “old” bones are slower than the production of “new” bone, leading to a severe decline in bone density for millions of men in the U.S. Need more information on Osteoporosis? Click here!
Healthy Fats
In order to maintain an optimal weight, it’s best to reduce the number of fats with in diet unless you’re choosing ‘healthy fats’. Monounsaturated fats has been shown in numerous studies to support healthy blood cholesterol levels, insulin levels and blood sugar. Polyunsaturated fats, found in mostly plant-based foods and oils, have also been shown to support healthy blood cholesterol levels which may decrease your risk of heart disease and type 2 diabetes. Omega-3 fatty acids, found in fatty fish and fish/krill oil supplements, are especially beneficial for your heart. Be sure to include extra-virgin olive oil, canola oil, walnuts, almonds and avocados into your diet.
Fiber
Fiber, found in fruits, vegetables, whole grains and legumes are best known for their ability to aid in digestion, especially when it comes to constipation. But did you know that fiber can provide other benefits like helping to maintain a healthy weight? Men older than 50 need at least 30 grams of fiber a day, according to the Mayo Clinic’s website. Good sources of fiber include whole grains, fruits and vegetables from natural sources. Here are some ideas on how to add more fiber into your diet – choose a high-fiber breakfast cereal, switch to whole grains and eat more legumes (peas, beans, lentils).
It’s a fact – as we age, it becomes harder to shed extra pounds and maintain your weight. So, eating like you’re in your twenties is definitely not the best method for those over 50. Muscle turns to fat at a faster rate, and metabolism slows down. In addition, it’s best to include at least 30 minutes of daily exercise to stay fit and toned.
Aging men over 40 – Let us know what works best for you with your fitness and nutrition routine by leaving us a comment!
