What Every Man Should Know About Nutrition and Supplements
By Donna Stark
There are several things men must do to stay healthy and fit throughout their lives. Engaging in physical activity, getting plenty of sleep, and consuming a well-balanced diet top the list. But sometimes, that isn’t enough.
It’s important to understand that you may not get all the vitamins and nutrients your body needs simply by eating healthy foods. And it’s even more important to understand that what your body needs in your 30s may not be the same that it requires in your 50s.
From immune system support to cardiovascular health, you’ll need to make sure you are covering your bases throughout every stage of your life.
Nutrition Tips for Men
In theory, a well-balanced diet should provide everything a man’s body needs to function efficiently and minimize the risk of chronic diseases. However, we know that isn’t always enough. Our busy lifestyles often get in the way of maintaining healthy eating habits, and our desire for convenience usually trumps the patience we need to shop for and cook quality, nutrient-dense meals. So, what’s a man to do? To start, every man should take a long, hard look at his diet.
Here are some examples of what should be included in your weekly meal plans. Of course, if you are following a specific diet under the care of a physician, always be sure to ask before you make any significant changes.
Fruits and Vegetables
Fruits and vegetables are loaded with fiber, vitamins, and minerals. Try to eat them in their natural state as often as possible. If you choose to buy frozen or canned, avoid those that are packed in syrup and drenched in sauce to reduce your intake of added sugars and salt.
Whether you are consuming them on their own or eating foods that contain them, choose whole grains over refined ones. Whole grains are loaded with vitamins, minerals, and fiber, and provide the energy your brain and muscles require. Highly processed grains should be avoided because they have less fiber and are much lower in nutritional quality.
High-fat dairy products, such as milk, cream, and cheese are loaded in calcium, Vitamin D, and phosphorus, and great for building and maintaining strong bones. Fermented dairy products, such as yogurt and kefir, are often associated with lower cholesterol levels and reduced risk of high blood pressure and heart disease.
The amino acids found in protein-rich foods help to repair muscles and build muscle mass, strengthen bones, transport nutrients, and prevent illness. Try to incorporate a variety of animal and plant proteins, such as meats, poultry, fatty fish, legumes, eggs, nuts, and seeds into your diet, but be careful with doing so. Too many saturated fats from animal-based foods can raise your bad cholesterol and increase your risk of heart disease.
Cooking oils are a staple in everyone’s pantry, but because there is a lot of conflicting information regarding how healthy they are, you need to be careful when choosing one. Olive oil is most people’s go-to, as it is renowned for being one of the healthiest oils to use. It can benefit a man’s health by improving mental health, minimizing inflammation, and reducing the risk of heart disease, diabetes, and certain cancers.
Although improving your diet is often the best solution for nutritional deficiencies, sometimes it is not enough. You may also need to turn to supplements to give your body what it needs. Supplements are the bridge between dietary gaps and optimal health and wellness, and include multivitamins, fish oils, probiotics, and herbs. Basically, any product that is used to supplement your needs is called a dietary supplement.
Health Supplements For Men By Age
There is no denying that our nutritional requirements change throughout our lives. What we may need the most when we are young can be wildly different than what we will need as we enter our senior years. Here are some of the top health supplements for men categorized by age.
You’re young. You’re balancing your workouts and friends with serious studies or an up-and-coming career. You also want to look and feel as good as you can. So, what should you be focusing on? For most men, the key is to start with a great multivitamin, some extra Vitamin D, and quality protein powder.
Your career is stable and you are ready to settle down a bit. It’s time to kick your feet up and relax, right? Wrong! Now is the perfect time to start optimizing your health for the later years of your life. In addition to the supplements you are already taking, you may want to consider adding omega-3 fatty acids for improved brain function and heart health, probiotics for improved gut health, magnesium for better sleep, and CoQ10 for increased energy.
You survived your young adulthood. Congratulations! But the prize you get to go home with isn’t necessarily what you wanted, is it? Older men must now face additional health issues and a body that doesn’t quite function as well as it once did. Although it’s always important to discuss your supplementation with your primary care doctor, it’s especially so right now because medications for certain health conditions can have negative interactions with supplements. Always be sure to ask your doctor before starting something new. That said, you may want to check about adding calcium, fiber, Vitamin D, Vitamin B12, and zinc to your daily medication routine.
Keep in mind that the information above applies to men in general. If you have any concerns or questions regarding the state of your overall health and wellness, your best bet is to always consult with your primary care doctor first. There are very specific ways to measure and treat certain deficiencies, so you’ll want to make sure you are taking the correct course of action to do so.
Living Your Healthiest and Best Life Yet
Now that we’ve gone over the basic rules for healthy living, it’s time to implement them! Engage in daily physical activity, get the recommended hours of sleep, consume a nutrient-dense diet, and supplement when necessary. Following these simple steps will certainly help make a difference in how you look and feel throughout all stages of your life.
The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.