Health
Banishing beer bellies and man boobs
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Nutritionist Faye James explains the science-based health and wellbeing advice to help men aged over 50 reclaim their abs (and health and vitality).
By Faye James
Getting older can bring challenges as well as the wisdom to make better choices, especially regarding our health.
For many men over 50, this might mean saying goodbye to the beer belly and the onset of gynecomastia - sometimes called man boobs - a condition affecting roughly 30% of older men.
While these physical changes can be daunting, they are not inevitable. With the right nutrition and lifestyle adjustments, you can turn back the clock on your body's appearance and overall health.
Men’s hormones change as they get older - but so does their diet
The appearance of a beer belly and man boobs can primarily be attributed to hormonal changes, a sedentary lifestyle, and dietary habits.
As men age, testosterone levels decrease, and oestrogen levels can increase, leading to fat accumulation around the chest and stomach.
The good news? You can take control. Diet plays a crucial role.
Powerful protein
Boosting protein intake is essential for maintaining muscle mass, which naturally diminishes with age.
Protein-rich foods like lean meats, fish, and legumes also help keep you fuller for longer, curbing the urge to indulge in unhealthy snacks.
Learn about the 10 benefits of strength training, which pairs perfectly with a high-protein diet.
Fats from nuts, seeds, fatty fish and extra virgin olive oil
Choosing the right kinds of fats to include in your daily diet is key.
While trans and saturated fats can jeopardise your heart health, monounsaturated and polyunsaturated fats found in nuts, seeds, and fatty fish can actually help manage your hormone levels and prevent belly fat.
Explore the Mediterranean diet for a heart-healthy approach to eating that celebrates good fats, especially the benefits of extra virgin olive oil. For men with high blood pressure, the DASH diet is another good eating style to adopt.
Fabulous fibre and whole foods
A diet rich in fibre aids in digestion and keeps you feeling full, which means you're less likely to reach for that extra slice of cake.
Whole grains, fruits, and vegetables are your allies here, not just for weight management but also for overall vitality.
Understanding how food is engineered to keep us eating can help you make smarter choices about whether to include processed foods in your diet. There is plenty of evidence suggesting most men can benefit from a boost to their fruit and vegetable intake.
Sugars and carbs need careful thought
Minimising intake of refined sugars and carbs can prevent the spikes in blood sugar that lead to fat accumulation.
It's about choosing your carbs wisely - think whole grains over white bread. This strategic approach can be crucial, as detailed in the article on treating belly fat before it becomes a chronic illness.
Hydrate, hydrate, hydrate
Water is your body's best friend, especially as you age.
Keeping hydrated facilitates metabolic processes and can curb unnecessary snacking.
Also, reducing alcohol consumption can dramatically decrease caloric intake, which directly impacts belly fat.
Get physical
Integrating nutritional changes with lifestyle modifications creates a powerful synergy.
Engaging in regular physical activity, especially strength training, not only helps shed pounds but also combats muscle loss.
Managing stress and ensuring adequate sleep are equally important as they help regulate critical hormones involved in fat storage and muscle preservation.
Healthy eating
Knowledge is power, especially when it comes to health.
A recent study found that a diet rich in plant based wholefoods is key.
Explore resources that discuss the MIND diet for brain health and understand how to reduce inflammation to slow ageing.
Each piece of information empowers you to make informed decisions about your health.
Check out these fantastic protein and fibre-rich recipes perfect for banishing the beer belly from Faye James: