The Last Mongoose

January 7, 2020

Optimum Nutrition for Older Men

by Gertrude Griffin / Men's Supplements

As men grow older, they will have special needs when it comes to their nutrition. This
article will provide all of the information you need about that. Aside from eating whole
foods, it is also a good thing to take the mensshopstore.comto ensure that you
are getting the right nutrients your body needs every single day.

A Healthy Lifestyle

The main male hormone, testosterone, tends to dwindle as men grow older than the
age of 40. Every year, they lose about 2% of their testosterone reserves and although
you can do things to somehow mitigate the degradation process, it cannot be stopped entirely.

Now, what does this mean to you? Well, you will generally feel less active, not sexually
potent as you used to be, and muscle development (assuming that you have an active
lifestyle) will not be as fast as it used to be.

Still, this doesn’t mean that you shouldn’t stop living a healthy life. A more active
lifestyle coupled with eating the right foods is a must for optimum nutrition, especially as
you age.

Here are the important nutrients that your body needs:

1. Dietary Fiber

Dietary fiber is necessary because it not only ensures that your insides are going to be
clean but it also helps promote good bacteria that improve your gut health as well.
Eating foods that are rich in fiber is a must. Some good sources of it include fruits,
vegetables, whole grains, lentils, and beans. You must get at least 30 grams of dietary
fiber each day.

I highly recommend that you also take oatmeal or brown rice for your daily carbohydrate
intake since they are healthy and are also rich in dietary fiber as well.

2. Vitamin D and Calcium

Generally, when people grow older, their bones will start to lose density and might
become brittle, especially if they do not get enough calcium and vitamin D in their bodies.

Fortunately, you can easily rectify that by eating low-fat dairy products like yogurt and
milk. In addition, you can also consume canned fish, natural fruit juices, and fortified
cereals to receive both Vitamin D and calcium.

3. Healthy Fats

Truth be told, older men would require more healthy fats than younger men and that is
to promote heart health. Omega-3 fatty acids ensure that your heart is in tip-top shape
as it helps prevent inflammation and plaque build-up.

Eat salmon, tuna, walnuts, avocados, or extra-virgin olive oil to get a head-start.

4. Potassium

As you age, it is imperative that you start lowering your sodium intake so that you will
not be at risk of developing high blood pressure. That being said, you should increase
your potassium intake to promote overall good health. Bananas are rich in potassium
and they can be readily eaten- perfect for an afternoon snack.

A Note on Calorie Intake

Generally, older men have lower energy levels than before which also means that most
men do not have physically active lifestyles.

If you are part of the demographic, I suggest that you limit your calorie intake to only
1800-2000 calories per day. If you are moderately active, you can increase it up to