As men reach the age of 40, they often experience a range of health challenges. While you might maintain good fitness and health, it’s crucial to recognize specific risks that come with age, such as nutrient deficiencies and changes in body composition. Adopting the right dietary habits and focusing on essential nutrients can help mitigate these effects and enhance overall well-being.
“As men grow older, it becomes increasingly important to prioritize metabolic health,” explains registered nutritional therapist, Layla Gordon. “Maintaining balanced blood sugar levels, managing cholesterol, and reducing visceral fat are vital. This can be achieved through a Mediterranean diet, minimizing ultra-processed foods (UPFs), and considering time-restricted eating.”
What to Consider for Weight Loss or Improved Health
Before diving into specific nutrients, let’s establish some general dietary guidelines. Reducing your intake of UPFs is vital since diets high in these foods can lead to nutritional deficiencies and disrupt gut health,” notes Gordon.
“Men over 40 face a higher risk of cardiovascular issues, as UPFs are linked to obesity, inflammation, and pre-diabetes. I suggest limiting UPFs to a maximum of 7-10% of your daily caloric intake.”
In addition to cutting back on processed foods, you may find it necessary to adjust portion sizes. This can depend on several factors, including your activity level, metabolic health, and fat storage patterns.
“Men typically accumulate fat around the midsection, particularly visceral fat, which surrounds the organs. Keeping this to a minimum is essential,” advises Gordon. “If you notice an increase in your waistline, it’s time to take action to reduce overall and visceral fat, which may include adjusting your portion sizes.”
7 Essential Nutrients for Men Over 40
Lycopene: Support for Prostate Health
For many young men, the prostate gland may not be a priority on their health checklist. However, it plays a significant role in overall well-being and is linked to health issues like prostate cancer, which affects one in six men in the UK, according to statistics.
Nutritionist Holly Dunn highlights lycopene as a crucial nutrient for prostate health. “As a carotenoid, lycopene gives fruits and vegetables their vivid colors and is found in foods like tomatoes, watermelon, and pink grapefruit.”
This nutrient offers numerous health benefits, particularly for the prostate. “Lycopene accumulates in the prostate and is linked to a lower risk of prostate cancer,” explains Dunn. “It may also alleviate symptoms associated with benign prostatic hyperplasia, supporting healthy prostate function.”
The best sources of lycopene are cooked tomato products, such as canned tomatoes, tomato sauce, and tomato juice, as the cooking process enhances absorption. Pairing these with a small amount of fat, like olive oil, can further improve uptake.
If tomatoes aren’t to your taste, consider other sources like watermelon and guava, though they contain less lycopene.
Zinc: Guardian of Masculinity
As men transition through their thirties into their forties, testosterone levels typically begin to decline at a rate of about 1% per year. This hormone plays a crucial role in body composition, fertility, energy levels, and mood.
“Zinc is known to boost testosterone levels,” shares Gordon. “Incorporating more zinc into your diet can help mitigate this decline.”
You can obtain zinc through high-quality protein sources like seafood, grass-fed meat, and organic eggs, along with engaging in weight-bearing exercises.
Omega-3: Lifter of Gloom
Unfortunately, men in their forties are at a higher risk for mental health issues, with the 40-44 age group seeing the highest suicide rates in the UK.
In addition to addressing mental health through counseling, exercise, and support systems, dietary choices can also significantly impact mental well-being.
“Focus on incorporating healthy fats, nuts, seeds, eggs, olive oil, berries, and leafy greens, which all contribute to brain health,” Gordon advises.
“Omega-3 fatty acids are particularly beneficial as they have anti-inflammatory properties and can help calm the mind. Excellent sources include salmon, mackerel, and walnuts.”
On the flip side, Gordon recommends cutting down on inflammation-promoting foods, which are linked to various mental health disorders. These include sugar, artificial additives, and low-quality meats.
Iron, B12, and Protein: Nourishers of Hair
By the age of 50, over half of all men experience some degree of hair loss or thinning, often influenced by genetics. However, nutrition can impact certain types of hair loss.
“Many men over 40 experience androgenetic alopecia, a hormonally driven condition not treatable solely through nutrition,” states Marta Teixeira, certified trichologist and founder of CliniHair. “However, telogen effluvium (TE), another form of hair loss, can arise from deficiencies in nutrients like iron, especially given the decreased efficiency of nutrient absorption with age.”
If you suspect that a nutrient deficiency is impacting your hair health, consider a balanced diet that promotes specific nutrients. “Ferritin levels below 40 micrograms per liter of blood are linked to hair loss, while levels above 70 μg/L are optimal for growth,” Teixeira advises, suggesting an increase in dietary iron.
“A deficiency in vitamin B12 can lead to diffuse hair loss and is often overlooked, especially in men with dietary restrictions or malabsorption issues. Moreover, not consuming enough protein can compromise hair structure, potentially leading to TE hair loss in severe cases.”
Fibre: Supporter of Digestion
Fibre plays a crucial role in digestive health; many varieties, especially soluble fibre, are fermented by gut bacteria, producing short-chain fatty acids that nourish the gut lining.
In addition to aiding digestion, fibre can reduce constipation, improve heart health, and decrease the risk of colon cancer. Therefore, increasing your fibre intake is definitely worth any minor digestive discomfort it might cause.
“To reap the benefits of fibre, aim to diversify the fruits and vegetables in your diet,” suggests Gordon. “Strive for a colorful selection that includes dark purples, reds, yellows, and oranges, as these varieties provide a range of beneficial nutrients that promote gut health and reduce inflammation.”
Prioritizing Your Well-Being
As one navigates the challenges that often accompany turning 40, there are ample opportunities to enhance fitness and happiness. Increasing your intake of essential nutrients like lycopene, zinc, omega-3s, and fibre can make a significant positive impact on your overall health.
The foundational guidelines mentioned earlier are essential. Keep track of your waist size, mindful of portion control, and limit your consumption of UPFs, ensuring a healthy dietary foundation.
Men may sometimes hesitate to engage in self-care, whether that involves attending health appointments, discussing mental well-being, or making dietary adjustments. However, by taking better care of ourselves, we also enrich the lives of those around us. Embracing healthier eating habits is a commendable first step.
Explore Further…
What constitutes a balanced diet for men?
Understanding your cholesterol numbers
10 Healthful strategies to curb belly fat
20 Everyday habits jeopardizing your health
What to eat as you age
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