The aging process begins at birth and ends when we die. Understanding the role nutrition plays throughout the life cycle and the changes associated with age may be the key to a long healthy existence.
“We cannot help getting older, but we don’t have to get old.” George Burns
| Teens | Growth spurt—a period of rapid bone and muscle formationProtein, calcium, and vitamin D needs increase to support the adolescent | Choose protein and iron-rich foods such as lean meats, poultry, eggs, beans, and legumes. • Choose foods that are rich in calcium and vitamin D, such as dairy products and fortified dairy alternatives. • Consider a multivitamin and multimineral supplement to fill in the nutritional gaps. |
| 20’s | Young adult men are more likely to engage in behaviors such as binge drinking and social smoking. • Compared to women, men are more likely to smoke, drink, make unhealthy or risky choices. | Avoid behaviors such as smoking and excessive drinking. • Exercise regularly and manage stress |
| 30’s | Shift in eating habits • Epidemiological studies report that men in their 30s consume less fruits and vegetables | Eat a balanced diet that includes more plant-based foods o Mediterranean diet |
| 40’s | Bone density gradually declines and only 1 in 4 men get the recommended amount of exercise. • Studies show sodium consumption is about 3,800 mg per day o 65% higher than the recommended daily consumption of 2,300 mg/day | Weight-bearing exercise, such as walking, jogging, tennis, hiking, and strength trainings to preserve bone mass. • Be mindful of sodium consumption o Read labels o Limiting processed foods o Reduce added salt intake |
| 50’s | Metabolic rates decrease and lean body mass is replaced with fat. o As a result, with age calorie needs decrease. • Fiber needs decreases from 38g a day to 30g a day due to changes in gastric motility • Hormonal variations and functionality of prostate | Adjust calorie intake to maintain a healthy weight o Active – 2,400-2,800 o Moderate – 2,200-2,400 o Sedentary-2,000-2,200 • Select both soluble and insoluble fiber o May supplement if diet falls short • Talk to your doctor about having a PSA (prostate specific antigen) test after age 55 |
| 60 + | Bone density is accelerated and continues to decline. o 68% fail to get the recommended daily amounts of calcium • Adequate protein intake is needed to preserve lean body mass o Protein requirement § Weight in kilograms (2.2) x 1.0-1.2 gm protein | Choose foods rich in calcium and vitamin D, such as dairy products, dairy alternatives, and dark leafy green vegetables o Vitamin D § 600IU-4,000 IU o Calcium § 1,000mg-2,000 mg o May supplement if diet falls short • Consume high quality protein such as lean meats, poultry, eggs, beans, and legumes |
References:
http://www.webmd.com/food-recipes/men-have-special-nutritional-needs?page=3
http://www.eatright.org/resource/health/wellness/healthy-aging/nutrition-for-older-men
https://www.nlm.nih.gov/medlineplus/menshealth.html
https://oldwayspt.org/traditional-diets/mediterranean-diet
https://www.healthline.com/nutrition/how-much-vitamin-d-to-take#How-much-vitamin-D-should-youtake?
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
https://www.verywellfit.com/how-to-calculate-how-much-protein-you-need-3955709
Deer R, Volpi E. Protein intake and muscle function in older adults. Curr Opin Clin Nutr Metab Care.
2015;18(3):248-53. doi:10.1097/MCO.0000000000000162
https://www.healthline.com/health/mens-health/ultimate-preventative-care-guide-for-men#50-s
Stop by Millers Pharmacy, a Daywel Company to speak with our Nutritionist or Pharmacist about natural solutions for Men’s Nutrition Needs Throughout the Life Cycle.
This information is for educational purposes only. Millers of Wycoff does not claim to cure any cause, condition, or disease. Please check with your health care practitioner, especially if you have a medical condition, before starting or making changes to any diet, exercise, or lifestyle program.