Men, know how to deal with health issues with different types of diet

Food habits that we adopt in our 20s, 30s, and 40s determine our health in our 60s, 70s, and 80s.

Nutritional needs vary according to age and gender. In a same-sex group, a person attending college will have different nutritional needs than a 65-year-old. In addition, a 40-year-old man has different nutritional needs than a 40-year-old woman.

Johns Hopkins Medicine experts said that men develop heart disease with a warning sign of erectile dysfunction 10 years earlier than women. Although women are more likely to have diabetes complications, men are more prone to being diagnosed with type 2 diabetes than women, according to the Center for Disease Control and Prevention (CDC), USA. Other notable risk factors for men’s health include smoking, heavy drinking, liver disease, and respiratory disease.

The article provides evidence-based guidelines on the nutritional needs of men at different stages of life and also for lifestyle disorders such as type 2 diabetes, high blood pressure, heart disease, etc.

Basic guidelines for all ages

A balanced, whole-food diet that includes proteins, complex carbohydrates, healthy fats, vitamins, minerals, and antioxidants is essential for all ages, with special attention for men over 50 and 65 years of age. The diet should be simple and convenient, easy to follow, based on locally available foods. A flexible diet based on personal preferences is sustainable. One of the most important guidelines is the inclusion of a diet that is supported by sound scientific evidence. The guidelines apply to most men entering college.

Diet for men over 50 – As men get older, their food should be geared towards longevity. A plant-based, Mediterranean diet has been found to be beneficial in men of this age group for maintaining healthy weight, gut health, and brain function. Plant-based foods are rich in antioxidants and phytochemicals that contribute to overall health. A cross-sectional study of 3,039 older adults found that a plant-based diet was linked to better cognitive function.

To eat Mediterranean, Indian men need whole fruits, green vegetables, whole grains like millet, oats, quinoa, legumes, beans, less spicy curries, healthy fats like nuts, seeds, olive oil, coconut and avocado along with a limited intake of alcohol, red meat and sweets in their diet.

Diet for men over 65 – According to Healthline, men over 65 years of age need a Mediterranean DASH (Dietary Approach to Stop Hypertension) Intervention for Neurodegenerative Delay (MIND) diet to prevent neurological degenerative diseases such as Alzheimer’s disease.

The MIND diet combines the key guidelines of the Mediterranean and DASH diets, both of which have been shown to be beneficial for a healthy heart. This diet is easy to follow and calls for eating 10 brain-healthy foods from different food groups – leafy greens, green vegetables, whole grains, nuts and seeds, berries, and fish. The diet suggests limited intake of sweets, red meats, and fried foods.

Diet for type 2 diabetes – Eating low-carbohydrate, high-protein, healthy fat, and low-calorie diets will prevent and treat type 2 diabetes in both men and women. There are several low carbohydrate diets that target specific health goals. In practice, most of the low carb diets in India recommend a total carbohydrate intake of no more than 130 grams per day.

There are several research studies that suggest a low-carbohydrate diet is diabetes-friendly. A large review of 1,402 randomized controlled trials reported that limiting carbohydrates to 50-130 g per day helped lower levels of glycated hemoglobin, one of the key biomarkers for assessing the severity of type 2 diabetes.

A scientifically planned low-carb diet consists of high-fiber food sources like green leafy vegetables, whole grains, lean protein sources like chicken, egg, legumes, legumes, beans, yogurt. Both fiber and protein provide slow energy that will help you stay full longer and prevent blood sugar spikes.

DASH Diet to Treat High Blood Pressure – The DASH diet is a special type of diet designed to lower blood pressure and promote overall heart health. This diet advises reducing sodium intake and eating a variety of nutritious foods, including low-sugar fruits, vegetables, whole grains, and low-fat dairy products.

The 2018 prospective Caerphilly study, which enrolled 1,867 men averaging 55 years of age, concluded that the DASH diet was associated with a lower risk of cardiovascular disease and stroke.

The DASH diet has even been found to benefit people with type 2 diabetes. A very large meta-analysis with 21,372 cases of known diabetes from 18 prospective studies in four regions of the world concluded that both the Mediterranean and DASH diets reduced the risk of type 2 diabetes by 20%.

Weight Loss Diet For Men – Losing weight, waist size and building muscle are the main goals of general wellbeing for men. Central obesity, or abdominal fat accumulation, is a big problem for men. Belly fat affects the body’s response to insulin sensitivity and increases blood sugar levels.

· Protein in every meal is the first step in planning a sustainable weight loss diet. Protein is the most filling macronutrient that helps you lose weight while building muscle at the same time. However, protein needs vary from person to person and depend on your physical activity, body weight, and age.

· Next comes the choice of healthy fats. Add nuts, seeds, avocado, and ghee to your daily diet.

Prefer high fiber carbohydrates – oats, millet, quinoa, green leafy vegetables.

· Eat low-sugar fruits – guava, pears, kiwi, melons.

· Drink enough.

Conclude – Various diets are available for men of all ages that are tailored to specific health and fitness goals. Choose a diet that fits your daily routine, is sustainable and does not rely on individual foods or supplements. Working with a nutritionist is the best way to plan a diet that is tailored to your health goals. An expert can help you plan specific weight loss diets such as ketogenic, paleo, or intermittent fasting.

(Subhasree Ray, PhD student, clinical and public health nutritionist, certified diabetes educator. She can be followed on her Twitter @DrSubhasree)

(To receive our e-paper daily on WhatsApp, please click here. We allow the PDF document of the paper to be shared on WhatsApp and other social media platforms.)

Posted on: Sunday September 19, 2021 09:40 AM IST

source https://www.bisayanews.com/2021/09/19/men-know-how-to-deal-with-health-issues-with-different-types-of-diet/