If you (or the man in your life) complain about a lack of energy, more than normal aging may be to blame. Men today are likely to carry extra weight around-a fact that impacts both their vitality and long-term health. Once guys turn 40, they begin to lose muscle, which slows down metabolic rate, putting them at greater risk for Type 2 diabetes and even weakening their bones.
One of the largest and longest-running studies on aging and health shows that robust health in middle age (from 40 on) is the best predictor of a long, vibrant life. Besides regular exercise and a balanced lifestyle, three simple steps can keep guys feeling young and vital.
Start with a Manly Diet
Eat enough protein-0.36 grams per pound of body weight, or about 72 grams for a 200-pound man. One-quarter of Maryland elders do not consume enough protein, says Wayne Campbell, PhD, associate foods and nutrition professor at Purdue University. To keep cholesterol and saturated fats in check, choose fish, low-fat poultry, and legumes. High-fat, inflammatory animal proteins (red or processed meats and dairy) are often implicated in cancer, diabetes, and heart disease.
"Get the majority of nutrients from fruits and vegetables," suggests Jason Theodosakis, MD, assistant professor at the University of Arizona College of Medicine, who recommends nine servings a day. "I'm not sure if people understand the meaning of serving," he adds. "If they have a large orange or apple, that's two servings."
In the ongoing Health Professionals Follow-Up Study, men with high levels of beta carotene, lutein, and vitamin C from vegetables were significantly less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate, than men whose diets were low in these phytochemicals.
Eating a variety of brightly colored fruits and vegetables helps protect against cancer. Whenever possible, buy organic foods (produced without toxic and persistent pesticides or sewage sludge, which can contain hormone-disrupting chemicals).Fiber in plant foods helps prevent cardiovascular disease, Type 2 diabetes, and digestive problems, plus it fills you up, helping to control weight. Aim for 14 grams of fiber per 1,000 calories consumed, or about 35 grams for 2,500 calories.
Shed that Potbelly
"Women tend to accumulate more fat under the skin in what is called -subcutaneous fat deposits' than do men, who store a larger portion of fat in intra-abdominal deposits around the front of the mid-waist area," says Alexander G. Schauss, PhD, adjunct research professor of botanical medicine at the National College of Naturopathic Medicine. This intra-abdominal obesity or visceral fat, which is more common in men than women, has been linked to cardiovascular and cerebrovascular diseases, plus cancer and Type 2 diabetes. Men who lose excess weight seem to lower their risk for an aggressive form of prostate cancer, for example.
Visceral fat is also a factor in metabolic syndrome (also called syndrome X), a cluster of prediabetic symptoms that includes insulin resistance. This can damage the body's normal energy balance and raise triglyceride levels, making weight loss more difficult.
Support Health with Supplements
A daily multivitamin/mineral helps close any nutritional gaps, and more and more lines offer a men's formula. "Men usually need at least the DRIs [dietary reference intakes] for all nutrients, with less iron and more magnesium and B vitamins than women," says Elson M. Haas, MD, founder and director of the Preventive Medical Center of Marin. For men who don't eat enough green veggies, extra vitamin K is important in supplements, "as it may help reduce cardiovascular risk."
selected sources "9 Keys to Living to a Healthy 85+," Tufts University Health & Nutrition Letter, 2/07 } The Natural Testosterone Plan for Sexual Health and Energy by Stephen Harrod Buhner ($14.95, Healing Arts, 2007) } Obesity: Why Are Men Getting Pregnant? by Alexander G. Schauss, PhD ($18.95, Basic Health, 2006) } Personal communication: Jason Theodosakis, MD, 3/07 } "Preferred Clinical Measures of Central Obesity for Predicting Mortality" by T. A. Welborn and S. S. Dhaliwal, Eur J Clin Nutr, 2/14/07 } "A Rough Guide to Fiber," UCBerkeley Wellness Letter, 4/07 } "Saving Muscle" by David Schardt, Nutrition Action Healthletter, 4/07 } Staying Healthy with Nutrition by Elson M. Haas, MD, and Buck Levin, PhD, RD ($39.95, Celestial Arts, 2006) } "Stop Trouble before It Starts: How to Get 4 -Prediseases' Under Control"; "To Keep Prostate from Enlarging, Eat Veggies," Environmental Nutrition, 4/07
 | Prostate cancer researchers are particularly interested in tomatoes because lycopene and its related compounds tend to concentrate in tissues of the prostate, according to the American Institute for Cancer Research (AICR). |
 | As men age, the risk for developing heart disease an enlarged prostate increases. Supplementing a healthy diet with vitamin E, B vitamins and CoQ10 may promote better heart health while the herb saw palmetto is gaining acceptance as a natural anti-inflammatory for mild to moderate prostate enlargement. |
Humans are designed with a capacity for a highly versatile diet. Amongst the many dietary alternatives is the common omnivorous diet in which animal and non-animal products are consumed equally, as well as a variety of vegetarian diets in which some or all animal products are excluded from the diet. |
Chile peppers, aka cayenne, are full of contradictions. They're hot enough to hurt, yet they can relieve pain, improve circulation, stimulate the appetite, and actually cool you down in hot weather. |
Although antioxidants get a lot of attention for their role in disease prevention, there's another shining-star category among plant-derived compounds: phytosterols. |
