Perhaps everyone knows that it is impossible to stay in shape after 40, eating like in 20. As the body ages, it becomes less efficient to deal with the effects of unhealthy foods and drinks, making it increasingly difficult for a man to maintain a healthy body weight. At the same time, obesity increases the risk of heart disease, cancer, including prostate and bladder cancer, type 2 diabetes and hormonal imbalance, which entails a number of health problems. Therefore, proper nutrition should become an integral part of the life of every member of the stronger sex, especially after 40 years.
And which products for men are the most useful and harmful at this age, estet-portal.com will tell in this article.
What role does food play in the health of men over 40
A healthy diet and regular exercise can help you not only feel better and get fit, but also help prevent the development of diseases that increase with age, such as type 2 diabetes, arthritis, cancer, prostate disease, etc.
Therefore, eating certain foods for men is an effective strategy:
- blood sugar control;
- inflammation reduction;
- maintaining normal weight;
- promoting cardiovascular health.
A well-chosen diet together with the attending physician will help control existing diseases.
What to limit in the diet: the most harmful foods for men over 40
Knowing which foods are most harmful to your health, you can replace them with healthier foods and thereby reduce the risk of developing dangerous diseases.
Foods that men over 40 should not consume:
- Fried food
The frying process turns any, even the most healthy, product into unhealthy food – be it fish, potatoes, chicken or even vegetables. Chips and french fries, for example, contain the chemical compound acrylamide, which some studies have linked to an increased risk of cancer. In addition, high-calorie foods lead to weight gain, as well as increase the chances of developing hormonal problems, joint diseases and other ailments. Therefore, try to cook food mainly by boiling, steaming or in the oven.
- Sweet Soda
Doctors from all over the world have been talking about the dangers of sweet soda for health for several years now, backing up their words with scientific research data. Therefore, estet-portal.com will simply recommend making a choice in favor of green tea or ordinary pure water.
- Fruit juices
Many people believe that fruit juices – a guarantee of health, however, for men after 40 this drinking product – far from the best choice. First, because of the high sugar content; secondly, due to the lack of healthy fiber, in contrast to eating whole fruits. A healthier alternative to fruit juice – smoothies.
- Red meat
Meat is considered a real "food for men", but experts warn that it is still better to limit its amount in the diet due to an increased risk of developing diabetes. And fried meat is associated with a high likelihood of developing prostate cancer. By the way, try to enjoy the divine taste of bacon and sausages as little as possible – they do not benefit the cardiovascular system, especially after the age of 40.
The frying process turns any, even the most healthy, product into unhealthy food – be it fish, potatoes, chicken or even vegetables.
- White bread and similar pastries
Cookies, buns, pasta and white bread have been blamed for inflammation, arthritis and unhealthy levels of sugar in the body. Therefore, doctors recommend eating whole grain bread.
- Fatty dairy products
Dairy products are fraught with 2 dangers: high levels of saturated fats and synthetic hormones. Therefore, it is important to choose your milk drinks wisely (prefer organic low-fat milk).
- Alcohol
Scientists are constantly presenting conflicting research data: some talk about the health benefits of reasonable amounts of alcoholic beverages, others warn of the harmful effects on the body of even minimal doses of ethyl alcohol. One thing is known for sure: alcohol abuse harms the health of every person, so remember that you are no longer 20 and the liver is less efficient at neutralizing harmful substances – save her.
What to make the main diet: the most useful foods for men after 40 years
Useful foods for men over 40 should not only be added to the diet, but also made the basis for protection:
- Hearts
Healthy fats, which can be obtained from avocados, nuts, olive oil, and folic acid, which is rich in avocados, spinach, asparagus, all types of cabbage, will help with this. Remember that the state of the cardiovascular system also affects the sexual function of men, and erectile dysfunction can be a sign of heart disease.
- Prostate
Since the risk of prostate disease increases after about 40 years of age, it is very important for a man to increase the amount of foods rich in the antioxidant lycopene in the diet – tomatoes and watermelons. Omega-3 fatty acids – another group of substances that protect the heart and prostate gland. They can be obtained from oily fish and fish oil. The antioxidant and anti-inflammatory properties of pomegranates make them a great product for men of all ages, just like any fresh vegetable.
- Bones
Bone density loss and osteoporosis can be prevented by strength training and by getting enough calcium and vitamin D. Keep in mind that the best source of this vitamin is sunlight, which starts the process of its synthesis in the body. In terms of foods, healthy ones are: almonds, tofu, spinach, kale, sesame seeds, chia, dates.
- Sexual health
In this case, estet-portal.com recommends paying attention to foods that increase testosterone levels, including beets, radishes, carrots, celery, tomatoes, watermelons and garlic.
- Brain
Proper nutrition for the brain will ensure not only good health and mental sharpness, but also reduce the risk of Alzheimer's disease. These foods include: oily fish, nuts, flax seeds, olive oil, fruits and vegetables rich in vitamin C (bell peppers, broccoli, strawberries) and vitamin E (almonds, olive oil). In principle, any fresh berries and nuts are useful for the brain, which help nerve cells work better and recover faster. By the way, dark chocolate – excellent source of flavonoids, which are extremely beneficial for the heart and brain.
Read also: 8 vitamins and trace elements to increase male testosterone
In general, useful and harmful products for men and women are not much different – More fresh fruits and vegetables, whole grains, legumes, nuts will help improve the health of almost every system in the body. Also, do not underestimate the role of regular physical activity – the mode of physical activity also needs to be adjusted with age. Eat right, exercise regularly, do not forget about healthy sleep and good mood – and your body will be extremely grateful to you!
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