Nutrition tips to keep in mind for men in their 40s

Mid-life health issues if addressed early can lead to healthy 50s, 60s and 70s. The most common health problems seen in this age group are high cholesterol levels, Pre-diabetes, obesity, metabolic syndrome, hypertension or high blood pressure. Along with this a lot of back pain and joint pain issues are also part and parcel of aging says Abhilasha V, a senior clinical nutritionist. Also, frequently seen are fertility issues and prostate-related issues, she adds. The expert explains what food to have and what to avoid for men in their 40s.

Foods to consume should largely focus on good protein, whole grains, good fats, fiber and fluid.

Good protein: Protein from plant sources, lean meat, eggs, omega-3 rich fatty fish, nuts, low-fat dairy can have a lot of benefits in this age group. Care must be taken to consume 1 gram per kg body weight of protein daily and not to overdo it.

Whole grains: Foods like oats, broken wheat, millets, red rice can give sustained energy to function throughout the day. They are good for heart health due to their Vitamin B complex content and also ensures good bowel health.

Good fats: Fats in the form of avocados, olives, cold-pressed oils, nuts and seeds can have a protective effect on men’s heart health.

Fiber: Fiber has an overall protective effect on BP, cholesterol and helps in weight management. Fiber in good amounts in a day keeps you full for longer thereby preventing cravings and binges. It prevents blood sugar from spiking and thereby prevents diabetes by preserving insulin function. Fiber also acts as prebiotics to improve gut function and gut flora. Fiber from fruits and vegetables in addition to adding roughage to diet can also add antioxidant benefits.

Fluids: Hydration becomes very important to maintain muscle function and good kidney function. 2.5 to 3 litres is recommended. For those bored of plain water- infused water, herbal teas, cold-pressed juices and natural thirst quenchers like lime juice and tender coconut a day will do wonders for overall health.

• Excessive caffeine can be avoided to prevent acidity and heartburn — all common in the 40s.

• Deep-fried food, packaged foods can be limited due to their fattening and artery-clogging properties.

• Foods with high salt can be cut down to prevent BP from rising and also to protect kidneys.

• Cutting back on alcohol can be quite beneficial to prevent liver disorders and to reduce inflammation in the body.