When men reach middle age, the most common health problems they face are cardiovascular disease, hypertension (high blood pressure) and weight gain. These may seem inevitable, especially weight gain, which is often linked to an increasingly sedentary life, stress, time constraints and overindulgence, but the good news is that a few basic changes can reduce the risks.
Too much red meat
Middle age can be the first time that many men consider losing weight. The vogue for high-protein diets suits them because they equate a good physique with muscle mass and assume that eating protein will deliver that. Protein is vital for muscle growth, but many men will cut out carbohydrates altogether and live off steak. This is not recommended, as excess protein forces the body to tap into calcium stores from the bones for use in buffering acidity, leading to an increased risk of osteoporosis. Too much protein can lead to bad breath, constipation and insomnia. I advise clients to keep carbohydrates in their diet, perhaps by having brown rice with their steak and green vegetables, and limit their protein to no more than 35 per cent of each meal and snack, the remainder being divided equally between vegetables and whole grains. Cut back on red meat and try other sources of protein, such as venison, which has all the benefits of red meat (B vitamins and iron) without the saturated fats, or eat oily fish, such as salmon, which is good for heart health, containing high levels of omega-3 fatty acids and the antioxidant astaxanthin.
Indian takeaways
A curry on a Friday night, a kebab on the way back from the pub, a burger after taking the kids to rugby – all that fat (about 10 grams per 100 grams in a korma) takes its toll on your body. Trans-fat is altered chemically with the addition of hydrogen ions, which makes it more rigid. Often used in fast-food, trans-fats raise levels of LDL (low-density lipoprotein, the “bad” cholesterol) while reducing levels of HDL (high-density lipoprotein, the good stuff). Saturated fats are less damaging than trans-fats, but too much can also increase blood lipids. They are found in many cakes, biscuits and processed foods.
Salt
Excess sodium will alter the ratio of sodium and potassium in the body, which encourages high blood pressure. Pre-made food, whether it is a takeaway, packaged soup or an upmarket sandwich, can easily contain more salt than expected, so the most effective way to reduce salt intake is to eat less packaged foods and focus more on fresh produce that is naturally low in salt. The recommended maximum is 6g a day, so if you want to add flavor to your food, try using lemon juice on vegetables, ground pepper on fish, chilli powder on chicken or mango powder (found in Asian markets) in soups and rice.
Big meals
Men tend to eat three times a day and avoid snacking, but the body can only digest a limited amount of food at any one go. Overeating on the assumption that it will “keep you going” until the next meal is a common mistake. Reducing portion size but eating more often – main meals with a snack between each – is a better way to maintain energy levels. Good snacks include an apple or pear with a small piece of hard cheese such as cheddar; a handful of nuts or mixed seeds with a piece of fruit; hummus on a couple of oatcakes.
Caffeine
Using caffeine for energy, whether it is from a so-called “energy drink” or a cup of coffee, forces the adrenal glands to work hard as the caffeine mimics the effects of stress and contributes to adrenal burnout – an inability to handle stress, insomnia, extreme fatigue and even depression. One small cup of coffee daily should be fine, but better choices include green or rooibos tea,weak black tea or decaffeinated coffee.