Men’s Health : A Decade by Decade Primer

by Shawna Hamilton B.A., BKin, H.D on June 19, 2011

Shawna and her best Man Magnus

You want to live a long and happy life? Live right by the decade you are in!

Happy Father’s Day to each and every one of you!

I sincerely hope that you enjoyed a wonderful day that was all about YOU!

How appropriate to reach out to you now with a new post this month, because not only is June representative of Father’s Day, it just so happens to be Men’s Health Month too! All the more reason to devote some time to reach out to all of you at HeadsUp Dad!

There’s an expression that says: “You are only as old as the Man you feel”. Wouldn’t you agree that a man’s quality of life is determined by how healthy he feels? At least that was the comment I received recently from both my father and my brother. They went on further to say that ultimate health to them does not mean resembling “The Rock” or simply exuding a fantastic physical shape, but that health is far more all encompassing than that. Feeling vital and virile is about a lot of things—maintaining a healthy body weight, eating right, supplementing smartly, being active with lots of stamina and putting in a good performance. Being fully engaged at work while also having the energy left over at the end of the day to make a meaningful contribution to your family life and certainly to exude a sense of self confidence through good times and bad. Wow—that’s not a lot to expect is it? Is it? How insightful. It got me thinking. We expect a lot out of you guys, not just in your youth, but throughout your whole life, so are you going to be man enough from here to eternity or what?

Kidding aside, the more I thought more about it, the more it occurred to me that life happens in fairly broad stages—doesn’t it? Decade by decade, your life, the demands placed on you and your own personal needs evolve.The roaring twenties so to speak, the thriving thirties, the “making it all happen” forties and the disease fighting fifties and so on. In order to sustain a long and healthy life, it might be worth at taking a look at what is really ideal for a man to concentrate on within each decade, so you can be your best and perform at optimum health, no matter what your age. Ready?

The Roaring Twenties:
For you guys in your twenties, savor the decade! You’re most likely very active, busy and full of energy, so feed the need. This is the time when you can generally out eat your older brethren and not see an ounce of evidence! You can afford slightly higher calorie/fat foods like nuts/seeds, cheeses, dried fruit and egg yolks with the exception of highly processed and deep fried foods of course. More calories doesn’t mean poor calories. You will also need more lean protein like chicken, lean meat, seafood, eggs and beans. And seeing as heart disease begins early, I would encourage eating fatty fish like salmon at least once or twice a week! Its a terrific source of Omega 3’s (Essential Fatty Acids) that are good for the brain, your heart and the prostate.

 

Thriving in your thirties:
Now that real life comes along in the thirties, a home, career and family probably eat up your daily agenda and you’re less likely to be throwing a football with your buddies in your not so spare time. So if you find that your activity has slowed down a little bit, remember that your appetite surely hasn’t! In order for you to keep your pant buttons from popping off, I suggest getting in the habit of eating more often. Instead of eating big, gorging meals a few times a day, consider about 4 or 5 healthy smaller ones. Less is really more.

 

Fab Forties
In your forties, you’re still feeling young and fantastic as you’re able to keep all of your plates in the air, but you also may notice that your health care practitioner is beginning to discuss your longevity and how to begin to pave the way to good heart health, strong bone density, hormonal health etc. Perhaps making a concerted effort to eat more soluble fiber is a good start such as peas, potatoes, apples and brown rice. Fiber acts like a sponge in the body and likes to soak up cholesterol. Your forties is the time to take heart disease seriously, especially of it runs in your family. So work your way up to 35mg/day of soluble fiber and consider adding Vitamin D to your daily supplement arsenal to encourage bone growth, strengthen immunity and improve circulation. Also, really try to work out hard with a well designed exercise program at least 3 times a week.

 

Fighting fifties:
Being in your fifties is about disease busting! Noshing on antioxidants such as colorful veggies and consuming plenty of blueberries, cranberries, strawberries and raspberries is a great way to add disease fighting antioxidants to your body. Be sure to cut down on sugar and fat and to remain as active as possible.

 

Six Oh! Oh My!
In your sixties and beyond, now your body really begins to tally the score. It takes a good look at how well you have taken care to preserve the temple in your earlier years. My best advice would be to wrap up all of the decades into one big healthy bow. Embrace active living, eat lean proteins daily to help counter losses in muscle mass, keep an antioxidant rich diet that is very low in fat and sugar and eat plenty of fiber every day.

 

As you can see, each life stage has its own nutritional emphasis. No matter what age group you are in, start now to make some healthy changes so you can cruise through each decade with strength and vigor.

As always, I’m here for you if you have questions. Your comments and concerns are always welcome—and I’d love to hear from you!

Until next time: eat well, stay fit.

SH

 

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