As men age, their bodies start to change. After reaching 50, they need to take special care of their well-being to fight off potential diseases and illnesses, especially those associated with the heart and lungs. They can do this by incorporating healthy dietary changes into their daily routine.
A balanced and nutritional diet can minimize the chances of health issues like type 2 diabetes, blood pressure, high blood sugar level, and prostrate problems in men aged 50 and above. That is because your metabolism slows down, calling for a nutrition-rich diet.
Consequently, deciding what comprises a healthy diet specific to men’s health can take time after 50. Therefore, today we will discuss practical dietary solutions and educate men with realistic advice to maintain their health and well-being for the long term.
Let’s dive right into some crucial dietary changes men should make to ensure a healthy lifestyle at 50 and above:
1. Specify Your Dietary Needs
Your body requires all the essential nutrients in the right amount to function properly and ensure that you do not get any deficiency. Your diet should include a variety of foods from each of the five food groups (grains, fruits, vegetables, dairy products, and protein-rich foods) unless you suffer from certain medical conditions that require specific dietary restrictions for effective treatment. For instance, those suffering from a rare disease like mesothelioma caused by asbestos exposure should follow a mesothelioma-specific diet low in fat, including foods with high antioxidants, vitamins, minerals, and fiber.
Moreover, you must know your legal rights if you or a loved one is diagnosed with mesothelioma. Filing a mesothelioma lawsuit can help you secure compensation for treatments, medical bills, and other expenses related to the disease, giving you or a family member financial relief and the resources necessary to receive optimal treatment. A mesothelioma attorney can help file a case on your behalf so that you can focus on taking care of yourself and adhering to your condition-specific diet to avoid further problems.
2. Include Whole Foods in Your Diet
Whole foods are rich in nutrients and unprocessed in their natural state. Fresh whole fruits and vegetables, whole-wheat grain bread and rice, and healthy fats in seeds, avocados, and nuts all fall under the whole foods category. Similarly, men aged 50 or above can include unprocessed meat and poultry items, such as lean meat, tofu, fish, poultry, and eggs, in their diet.
These foods are rich in proteins, antioxidants, minerals, fibers, and vitamins essential to strengthen gut health, repair muscle tissue and fight off potential diseases. Men at 50 and above must avoid red meat, which is hard to digest, especially if they have a heart, lung, or kidney issue. At the same time, increase fiber intake in your diet, which boosts the digestive system and regulates a healthy bowel movement.
Similarly, processed foods with excessive salt and sweetness, like packet items such as chips, biscuits, baked goods, and sugary snacks, should be avoided. They can shoot blood pressure and blood sugar levels, leading to negative health concerns. They also contribute towards weight gain significantly, further increasing health problems.
3. Stay Hydrated
As important as hydration is at every age, it becomes more critical after 50. Dehydration can quickly lead to further health problems, including kidney stones, improper digestion, constipation, weakened gut health, and cognitive impairment. As per research published in the Journal of the American Geriatrics Society, about two-thirds of men aged 50 and above are at risk of dehydration, which leads to increased mortality, bradyarrhythmia, fragility, transient ischemic attacks, depleting oral health, and increased time to recover from surgeries.
Moreover, the National Academies of Science, Engineering, and Medicine recommends consuming 3.7 liters of water daily for older men. This amount exceeds the recommended limit for older women, signifying the importance of hydration, especially in older men. However, the amount may vary depending on the weather conditions, climate, and physical activity level.
Herbal teas, broths, and low-sugar juices are effective substitutes for staying hydrated, depending on your region’s weather.
Alternatively, drinks high in caffeine, such as energy drinks, sodas, and coffee, can lead to excessive dehydration and suppresses thirst. Therefore, limit their intake as much as possible.
4. Plan Your Meals
Incorporating meal planning into your daily routine will ensure you consume healthy food. For example, grocery shopping at a designated time every week or month will ensure you have all the healthy items to plan and prepare your meals effectively.
Drawing a schedule or batch cooking are effective strategies for planning your meals. Ensure that you include foods from all food groups in all three meals of the day. For example, if you have oats in the morning, try having vegetables in your lunch, followed by fruits, nuts, and seeds as evening snacks. For dinner, keep it light, and do not eat anything after 8 PM. It will allow enough time for the food to digest before sleeping.
Moreover, choose the portion size and calorie intake for each meal. Counting calories and measuring portion size are two excellent techniques to ensure that you are in the right direction and do not indulge in overeating or becoming malnourished.
5. Learn To Cook
Learning this new skill can be fun if you do not know how to cook. It will give you control over the ingredients and cooking methods according to your preference. There are several methods for men to learn cooking; they can take help from cookbooks, watch cooking shows on TV, watch short cooking Reels on Instagram, or check out online tutorials on YouTube.
They will go grocery shopping and explore healthy and budget-friendly alternatives. For example, homemade spice mixes are more nutritious and inexpensive than pre-packaged ones, which contain high sodium content. Similarly, cutting fresh vegetables is richer in nutrients than buying pre-cut packaged vegetables. It is an excellent opportunity to learn and understand the nutritional value of each item. It will make preparing balanced meals easier.
Furthermore, cooking and eating at home is much better than eating out because restaurant foods are rich in sodium and fats, which are detrimental to your health. It will also enable men to cook and eat well with family and friends, a great way to socialize and have fun with others.
Men need to take extra care of their health after they turn 50 to stay fit and healthy to ensure they have a little probability of falling sick frequently. They can do this by specifying their dietary needs, focusing on eating whole foods and grains, and ensuring their body receives balanced nutrition.
At the same time, staying away from processed foods and saturated fats is important. Replace these with whole fruits and vegetables by planning your meals. Learning to cook can make the process easier, letting you take control of your diet. Lastly, hydration is as important as proper nutrition to avoid health issues.