Men's Health Month

June is Men’s Health Month. Though men should be concerned about their health every month, in honor of the upcoming Father's Day holiday, let’s take the opportunity to support the health of the men in our lives.

As men age, not only is weight loss and exercise important, there are some specific nutrients to be mindful of. These nutrients include protein, fiber, vitamin B12, calcium, vitamin D and Zinc.
Protein: Protein is essential for muscle growth. It is also beneficial for satiety. The RDA for protein is only 0.8g/kg of body weight. Emerging research suggests that older adults could benefit from higher protein intake around 1.2g/kg or higher. Be sure to choose lean animal proteins and mix in some plant based proteins, as well.
Fiber: Men are at higher risk of developing heart disease than women. Fiber can play an important role in preventing many chronic diseases such as diabetes and heart disease, to name a few. Fiber is found in plant-based foods such as fruits, vegetables, beans, legumes, nuts, seeds and whole grains.
Omega 3 Fatty Acids: These healthy fats are essential for our wellbeing. As men are more likely to develop heart disease, including foods rich in Omega 3’s can be beneficial in reducing inflammation and lowering triglycerides. Eating fatty fish such as tuna, salmon and sardines twice each week can help reach the amount you need and yes, canned fish does count! Otherwise, plant sources such as ground flaxseed and walnuts can be healthy choices. 

Calcium: Calcium is essential for our bone health. As we age, our bones can become more brittle. Though, osteoporosis seems to be more common in women, men can also protect their bone health by eating calcium rich foods such as milk, cheese, yogurt, almonds, leafy greens and sardines, to name a few.
Vitamin D: Known as the “sunshine vitamin”, the primary source of Vitamin D is the sunlight! Getting outdoors for 5-30 minutes daily can help with Vitamin D status. Vitamin D is important for many roles in our bodies, including immunity and bone health. Unfortunately, it is not naturally found in many foods outside of fish and a small amount in eggs. It is fortified in dairy products, though.

Whether you are a man yourself trying to improve your health, or concerned about a man in your life, VitaMental Nutrition can provide nutrition counseling customized to his health and nutrition goals. Even better, nutrition counseling is covered under health insurance, so be sure to sign up today!