How men can stay healthy at the age of over 50?

How men can stay healthy at the age of over 50?

It’s no secret that the body changes as we age. However, you can make the process easier by taking care of your body. Stay healthy longer! Follow these tips to learn how to combat health issues that men may face as they age.

Nutrition and Aging

As men age normally, their nutritional needs change. Your ability to burn calories decreases with age, so the amount of food you need is likely to decrease, or you’ll experience a loss of appetite.

Getting older also means that the amount of vitamins and minerals you need for good health is likely to be different from what you needed when you were young. Your body may have trouble absorbing certain nutrients from food, 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. Luckily, there’s still time for you to make some healthy changes!

The following four health problems commonly affect men when they reach their 50s. For each of them, you will find suggestions for things to “increase” or “decrease” in order to stay healthy longer.

1. Heart disease 

The term heart disease encompasses many different conditions that affect the heart and arteries. These include 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 it twice a week;
  • fiber , by consuming whole grains , beans , as well as fruits and vegetables;
  • healthy fats , such as olive or canola oil and trans fat-free margarine;
  • unsalted nuts, ¼ cup (60 ml) five times a week;
  • physical activity , to be practiced for 30 to 60 minutes most days of the week;

and decrease:

  • saturated fats found in butter , cheese and fatty meats;
  • trans fats found in hydrogenated oils (shortening, hard margarines), processed foods and fast food;
  • salty foods ;
  • the cigarettes;
  • alcohol (no more than two glasses a day).

2. Prostate cancer 

It is the most common type of cancer in middle-aged 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 tomato juice, soup and paste;
  • selenium , a mineral found in Brazil nuts, whole grains, and meat ;
  • fruits and vegetables;
  • legumes (chickpeas, beans, lentils) and soybeans ;

and decrease:

  • processed meat. Limit smoked, cured, or salty meats such as ham, sausage, hot dogs, bacon, and salami;
  • calcium . _ Make sure you have an adequate daily intake of calcium (1,200 mg), but do not exceed it. Although calcium is essential for keeping bones strong, consuming too much of it (more than 1500 mg/day) can increase the risk of prostate cancer.

3. Gout 

Gout is a form of arthritis caused by the presence of high levels of uric acid in the blood. It causes joint pain and can increase the risk of kidney stone formation. To avoid gout, choose:

to increase:

  • low-fat dairy products, three servings a day;
  • fiber, contained in whole grains, beans , as well as fruits and vegetables;
  • vitamin C , found in bell peppers, citrus fruits, broccoli, and strawberries;
  • folic acid , which is found in beans, whole grains , almonds, and asparagus;
  • exercise ; _

and decrease:

  • foods high in “purine”, such as:

               fish: anchovies, sardines, herring, trout, salmon

               the shrimp

               offal

               soy

               dried boletes;

  • red meats (beef, pork, lamb), limited to a 75 g (2.5 oz) portion;
  • alcohol , especially beer. Stick to 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 of it as a “feminine disease”, but it can also affect men. To reduce the risk of osteoporosis, choose:

to increase:

  • 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 a day;
  • salty foods . Be sure to consume less than 1500 mg of sodium per day.

To stay healthy, you need to make choices according to Canada’s Food Guide . Load up on fruits and vegetables, whole grains, low-fat dairy products, and favor fiber-rich meat alternatives, 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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