Growing older as a man has its challenges and one of the main challenges is staying healthy. There are many things that men like you can do to improve their quality of life.
Growing old doesn’t necessarily mean getting sick, because it is completely possible to grow older without developing typical lifestyle diseases such as cancer, diabetes, heart disease and more. So, with that said, we will take a closer look at health and nutrition info for mature men in greater detail.
Change Bad Eating Habits
First of all, it is important that you as a mature man don’t eat in the same way that you once did when you were younger. This is because with age, you may usually start to gain fat, lose muscle, as well as reduce your overall activity. This results in the slowdown of your metabolism and it is much easier for you to become overweight and even obese.
It is imperative that you do your best as you get older to avoid becoming overweight since this can easily cause various diseases and ailments.
So, it is essential to count and monitor calories to avoid overeating and the resulting weight gain.
If you’re a man over the age of 50 years you should eat between 2,000 – 2,800 calories per day. This is a very general guideline – the actual number depends on your activity levels, height and other factors.
Stay Away From Sugars And Bad Fats
In addition to eating between 2,000 – 2,800 calories per day, the type of food you eat is very important. Eating processed foods and foods that are high in simple sugars, salt and fats will have a negative impact on your health and well being, even if the caloric intake is kept within the above range.
Remember, mature men need to consume wholesome food that is full of good nutrition, vitamins and minerals.
Therefore, the best type of foods to consume are vegetables, fruits, beans, grains, lean proteins, healthy sources of fat, and some fat free dairy.
These include foods such as kale, spinach, carrots, tomatoes, lentils, black beans, brown rice, avocado, almonds, fish, chicken, and skim milk, to name a few.
Increase Foods That Contain Vitamin D And Calcium
It is important to note that mature men need higher sources of calcium and vitamin D in their diet when compared to younger men.
This is because you need these nutrients to build stronger bones since your bone mass decreases with age.
I recommend that you consume three servings of dairy every day such as low fat milk and yogurt.
Additionally, you should consume dark leafy vegetables and fatty fish which contains vitamin D.
Mineral Supplements and Multivitamins can also be used to supplement these diets.
Eat Foods Rich In Potassium
Increasing potassium intake while cutting down on salt or sodium intake is also necessary.
This will help you to lower blood pressure and lower the risk of developing high blood pressure.
Some of the best foods that contain lots of potassium include sweet potatoes, white beans, and spinach.
Reducing salt intake can be challenging, however, it is possible by using a wide variety of herbs and spices to add taste to food.
As you may have noticed yourself with age – we tend to lose our taste a little bit and develop more of a taste for bitter, more tangy foods.
I’m talking about foods we wouldn’t have touched as kids, teenagers or in our earlier decades of adulthood.
We may even have joked about our parents eating and enjoying Bitter Marmalade jam, anchovies, olives, and tart fruit like rhubarb.
Now we may ourselves enjoy a few of these occasionally, a sign of our taste-buds changing.
However, it also means we need to use more spices to taste the food we eat, otherwise it just tastes too bland for us.
In summary, I have covered some of the best health and nutrition info for mature men here on Men’s Healthiness.com.
By implementing the above information it will ensure that you have the highest chance of growing old as healthy as possible allowing you to enjoy a high quality of life as you age.
This is Max Denby from Men’s Healthiness.com , signing off.
Make sure you come back to this channel for more information on Health, Nutrition, Longevity and Vitality for older Men.
