Reserved for men – stay healthy for more than 50 years

The fact that the body changes as you get older are no secret to anyone. However, you can facilitate the process by taking care of your body. Stay healthy longer! Follow these tips to learn how to combat the health problems that men can face as they get older.
Nutrition and aging
As men age, their nutritional needs change. Your ability to burn calories decreases with age, which is why the amount of food you need is likely to be reduced, or you will experience a decrease in appetite.
Aging also means that the amount of vitamins and minerals you need to be healthy is likely to differ from what you needed when you were young. Your body may have difficulty absorbing certain nutrients in foods, such as calcium, iron, and vitamin B12. Ask your doctor or a registered dietitian for advice, or click here to learn more.
Men’s health issues to consider
Smoking cigarettes, not exercising, and making inappropriate food choices are some of the most common reasons people get sick, especially as they get older. Fortunately, it’s still time for you to make some healthy changes!
The following four health problems commonly affect men when they reach their fifties. For each of them, you will find suggestions on how to “increase” or “decrease” in order to stay in good health longer.
1. Heart disease
Heart disease is a term that encompasses many different conditions that affect the heart and arteries. Among these are heart attacks, chest pain, and arterial occlusion. To reduce the risk of heart disease, choose:
to increase:
• fatty fish rich in omega-3 fatty acids (salmon, trout). Try to eat twice a week;
• the fibers, consuming whole grains, of the beans, as well as fruit and vegetables;
• the healthy fats, such as olive or canola oil and the trans-fat margarine;
• unsalted nuts, ¼ cup (60 ml) five times a week;
• the exercise, to practice 30 to 60 minutes most days of the week;
and decrease:
• the saturated fat contained butter, cheese, and fatty meats;
• the trans fats found in hydrogenated oils (shortening, hard portions of margarine), and processed foods from fast food;
• salty foods ;
• the cigarettes;
• alcohol (no more than two glasses a day).
2. Prostate cancer
This is the most common type of cancer in older men. It affects the prostate gland, which is an organ of the male reproductive system. To reduce the risk of prostate cancer, choose:
to increase:
• lycopene, an antioxidant found in tomatoes and cooked tomato products such as juice, soup and tomato paste;
• the selenium, a mineral found in Brazil nuts, whole grains, and meat;
• fruits and vegetables;
• the legumes (chickpeas, beans, lentils) and soy ;
and decrease:
• processed meat. Limit smoked, cured or salted meats such as ham, sausage, hot dogs, bacon and salami;
• the calcium. Make sure you have adequate daily calcium intake (1200 mg), but not more. Although calcium is essential for keeping bones strong, eating too much (over 1500 mg / day) can increase the risk of prostate cancer.
3. Drop
A gout is a form of arthritis caused by the presence of high levels of uric acid in the blood. It causes joint pain and may increase the risk of kidney stone formation. To avoid gout, choose:
to increase:
• low-fat dairy products at three servings per day;
• fiber, contained in whole grains, beans, as well as fruits and vegetables;
• the vitamin C present in peppers, citrus fruits, broccoli, and strawberry;
• the folic acid, as found in the beans, whole grains, almonds and asparagus;
• the exercise ;
and decrease:
• foods rich in “purine”, such as:
o fish: anchovies, sardines, herring,
• red meats (beef, pork, lamb), limited to a portion of 75 g (2.5 oz);
• the alcohol, in particular, beer. Just one drink a day.
4. Osteoporosis
A disease that results in weakening and thinning of the bones, as well as a decrease in bone volume. Many people think that this is a “typical female disease”, but it can also affect men. To reduce the risk of osteoporosis, choose:
to increase:
• the calcium and vitamin D ;
• exercise, to keep bones strong;
• vitamin B12 supplements, if your intake is insufficient (talk to your doctor);
and decrease:
• the alcohol. Limit yourself to two glasses daily;
• the salty food. Be sure to consume less than 1500 mg of sodium daily.
To stay healthy, you must make choices in accordance with Canada’s Food Guide. Stock up on fruits and vegetables, whole grains, low-fat dairy products, and opt for fiber-rich alternatives to meat, such as beans and lentils.
By making healthy food choices, being physically active and not smoking, you can avoid many chronic diseases and live longer in good health.

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