Truly said by George Burns that “You can’t help getting older, but you don’t have to get old”. More than the ageing process its self, all depends on how we take it. Here are some diet tips for men over 40.
Diet Tips For Men Over 40
Ageing is simply referred to as a process of getting older. Normal ageing process affects our heart, teeth, skin, bones and also changes our eye sight, hearing, sexuality and memory etc. At 40, men also experience hormonal changes in their bodies. A t this stage it is more important to take care of your food and nutrition.
The process of ageing is a continuous progression throughout the individual’s life. It’s an ongoing process that is genetically programmed but amended by environmental impacts, so the rate of ageing can vary widely among people. Therefore, physiologic ageing in any given person may occur more rapidly or more slowly than the chronologic age, giving rise to people who are “old” at age 60 and others who are “young” at age 75.
Proper nutrition can make you feel and look younger even at 40+. Healthy eating can be a major factor in increasing life expectancy and reducing risks of diseases.
American dietary guidelines for 40 year old men
|Calories/day for sedentary men||2,400 calories|
|Calories/day for moderately active men||2,600 calories|
|Calories/day for active men||2,800 calories|
According to The Recommended Dietary Allowance (RDA) for 40 year old men, the minimum protein requirement is 56 grams per day. Loss of lean mass with aging can be lessened with proper intake of protein.
Another important diet tip for men is that carbohydrates should make 45-65 % of daily calorie intake. Carbohydrates from healthy foods are legumes, whole grains, low fat milk and yogurts, fruits and vegetables. Carbohydrates from sugars, sweets, sugary drinks and refined grains which include white bread and white rice should be avoided because of their low nutrient count.
Fats should be 20-35 % of daily calorie intake. Saturated fats should be avoided to help reduce risk for heart disease and blood cholesterol level. Unsaturated, healthy fats should be chosen for example olives, avocados, peanut butter, nuts, seeds, fish oils and oil from plant sources etc
According to the Institute of Medicine, men ageing 19-70 should be consuming 1000mg of calcium. Where as men who are 70+, their requirement is that of 1200mg calcium.
According to the Institute of Medicine, recommendations for men ageing 19-70 are 600 international units (IU) of vitamin D per day. The recommendation increases to 800 IU a day for adults age 71 and older. However mostly people can get adequate amounts of vitamin D from sunlight if they are exposed considerably. Sources of vitamin D include egg yolks, fortified milk, and vitamin D supplements and oily fish, like tuna and sardines.
Vitamin B 12 is poorly absorbed with ageing. Care must be taken to consume adequate amount as it’s very important for normal blood and brain function. Vitamin B12 is found in meat and animal products including chicken, fish, dairy, and eggs.
Magnesium key function is to regulate blood pressure and it also plays a role in muscle, nerve, and heart function, as well as blood glucose control. It’s rich sources are dark leafy greens, beans, soy, nuts, seeds, and avocados.
Potassium is another important nutrient for 40+ men as it keeps blood pressure in control.potassium is found in bananas, sweet potatoes, chard, beans, and lentils.
Omega fatty acids
Omega 3 fatty acids helps lower blood pressure, cholesterol level, heart diseases and keeps thinking and memory sharp.
CHANGES IN BODY
Reduction in height
Spine disks are filled with cerebrospinal fluid which acts as shock absorbers. It dries on a very slow pace hence responsible for shrinking height over a period of years. It’s not in our control mostly as genetics also play a very important .
Important thing to keep in head is to keep the posture right to keep spinal disks healthy and upright. Appropriate weight bearing exercises and consuming required amount of calcium and vitamin D should be taken care of.
According to a Belgian study, people who did moderate aerobic exercises regularly, had less shrinkage in height than those who stopped exercising after the age of 40
Old age problems
As we age, the risks of high BP, stroke and heart problems also increase. The best way to bypass these problems, although exceptions are always there, is to follow a proper exercise regime for at least 30 minutes to hour a day.
As metabolism starts to slow down at 30 muscles loss starts and fat can be deposited very easily hence giving a chubby look with fats particularly deposited around tummy. Various exercises can be adapted to avoid muscle loss and prevent fat deposition. Further, instead of taking 3 big meals, take 6 healthy small meals, which are easy to digest as well.
- One of the most important diet tips for men and for anyone is that to consume heart-healthy diet with reduced amounts of saturated fat and cholesterol,
- Control weight.
- Health care provider’s recommendations should be followed for treating high blood pressure, high cholesterol or diabetes.
- Reduce or stop smoking.
- Moderate exercise is the best course of action to keep heart, and the rest of the body healthy.
- Exercise should be done regularly and within capabilities. Proper trainer should be consulted before choosing a new exercise regime.
- Blood pressure should be checked every year. It should be monitored more closely if you suffer from diabetes, heart disease, kidney problems, or certain other condition.
Testosterone plays such a vital role in male biology, lower levels can have negative side effect.
Outcome of Low Testosterone
- Difficulty in keeping or gaining lean muscle mass
- Mood swings
- Weight gain around the abdomen
What You Should Change In Your Lifestyle and Diet
- 7-8 hours of good sleep.
- Lower your stress level: Stress decreases Testosterone level and increases Cortisol levels.
- Avoid Soy: Soy rises Oestrogen and lowers Testosterone.
- Avoid plastics: The chemicals in most plastics are full of chemical oestrogen. If there is a specification that plastic bottles are BPA Free, otherwise avoid such drinks.
- Do not reheat food or drinks in plastic containers.
Do you know of any diet tips for men? Let us know in the comment section below. If you find this article useful, please share it with your friends and family.