While women go through menopause, men have their own subtle changes that take place as they grow older and it’s called andropause. Andropause brings with it decreasing testosterone levels, lower metabolism and enlarged prostrate. Also, as men get older, their chances of developing several health issues increase. Health conditions like high blood pressure, high blood sugar, heart disease and prostate cancer are a few that they need to watch out for.
Experts have advised that one of the ways to remain healthy even when you are over 50 as a man is to look into your kitchen. The place of nutrition in healthy living can never be overemphasised. The best foods for men are the foods that can help them deal with the way their body changes as they grow older. So, we bring a list of highly nutritious foods that men over 50 will definitely want to add to their diets.
Eggs: Eggs are a great source of protein. Over the years, the healthiness of eggs has been a cause for debate. However, many experts agree that eggs have a place in our diets. Eggs can help build muscle mass which men over 50 rapidly lose. They also contain Lutein which may reduce the risk of macular degeneration, an eye condition that could cause blindness.
Avocados: Avocados are so full of nutrients, and if before you clocked 50, you had been eating them, here is one more reason to indulge in avocados now. Avocados are bursting with heart healthy mono unsaturated fats that can keep cholesterol levels low and this is very essential to men. While an avocado has about 230 calories, it also has about 10g of fibre and 20g of fat. Besides, avocados have also been named by experts as being useful for weight loss and lowering the levels of inflammation.
Green Leafy Vegetables: Vegetables in every meal cannot be overemphasised. Vegetables are not just good for your brain health, they are also good for your sexual health. They are high in folate and potassium in addition to the fact that folate, a great non-dairy source of calcium, is really good for bones and may in turn reduce the risk of osteoporosis. Vegetables have also been touted by researchers to reduce the level of prostate cancer.
Whole Grain: Whole grains are also high in fibre and protein. A very good example of whole grains is oatmeal. Apart from its apparent richness in fibre and protein, it also lowers cholesterol, calms inflamed tissues and keeps the colon and heart healthy. Another benefit lies in the fact that your body digests whole grains more slowly than refined grains; the result of this is reduced blood sugars and insulin levels. It can also lower the risk of developing Type 2 diabetes and metabolic syndrome, experts say.
Green Tea: Green tea is good for your brain. A Swiss study MRIs showed that people who drank green tea had greater activity in the working-memory area of their brains. Drinking several cups of green tea per day helps prevent prostate cancer and provides cardiovascular benefits by improving blood flow, it also lowers cholesterol levels and blocks plaques that are linked to Alzheimer from forming.
Nuts: Nuts are some of the best foods for men over 50. Apart from the fact that they are good for your health, they have a whole lot of other benefits packed into that tiny space. Almonds have been known to improve sleep and mood, Brazil nuts are awesome for prostate health, and walnuts have anti-inflammatory properties that are great for muscles amongst other things.
Berries: Experts advise that ageing men should try to eat one cup of berries per day. All berries are good for you but blackberries are even better. This is because they contain a high level of antioxidants and are really good for your brain. If you’ve started feeling forgetful, take some berries. Berries are also high in vitamin C and fibre. Berries also contain anthrocyanins which research has shown to be especially beneficial to men in preventing Parkinson’s disease.
Omega 3 Rich Foods: For men over 50, one of the best foods to eat are foods rich in Omega-3 fatty acids. They are good for heart, prostate and brain health. Fatty fish like tuna and sardines are good for you. Tuna is high in niacin for your heart and selenium, and it preserves elastin for tighter skin. Oysters are also good as they contain Omega-3 fatty acids and mineral zinc, which play a role in prostate and sexual health.
Spices: You can also have healthy spices like turmeric, which is good for fighting tumours and has anti-inflammatory properties that are beneficial for rheumatoid arthritis, prostatitis and other inflammatory conditions. Cinnamon is also highly beneficial for ageing men. It regulates blood sugar levels, lowers cholesterol, relieves arthritis pain and boosts cognitive functions and memory. Garlic is also good for men over 50, in fact it is one of the best flavourings to add to your meals as it lowers risk for Benign Prostatic Hyperplasia (BPH). It keeps you healthy by fighting off illnesses and combats several kinds of cancers.
Knowing what to eat is important, knowing what quantity to eat it is equally important so that you don’t gain excess weight, which will increase your risk for enlarged prostate and heart diseases. Being overweight will also affect your joints, hormone balance, increase your oestrogen and lower your testosterone. Experts advise that if you are very active, you should consume between 2,400 – 2,800 calories per day. If you are moderately active, you should consume between 2,200 -2,400 calories per day and if you are not active, then you should consume about 2,000 calories per day.
Exercise can also not be overlooked. You should strive to get at least 30 minutes of exercise per day. You can even do them in 10 minutes instalments spread out throughout your day. Find things you love to do and include a partner if you can to give it more fun.
A lifestyle that includes regular exercise and all the right foods for men over 50 will not just slow the ageing process, it will help you enjoy your life. You will feel better, think better, fight diseases better, only if you give your body the necessary nutrients it needs to carry out your wishes.