Have you ever heard of andropause? It’s often referred to as the male version of menopause. Men between the ages of 40 and 60 typically experience it, with the most noticeable symptom being a slow decline in testosterone levels. This hormonal change can impact various aspects of a man’s life, including his mood, sex drive, sleep, energy level, concentration, and prostate health. However, by incorporating specific foods into your diet, you can better manage these changes and maintain a healthy lifestyle as you grow older.
Berries and Apples
Men over 50 should aim to consume one cup of berries daily.
All berries provide significant health benefits, but blueberries and acai berries boast the highest antioxidant levels, making them especially good for brain health. Berries are also rich in fiber and vitamin C. Furthermore, the flavonoids in berries, apples, and tea (called anthocyanins) have been shown to be particularly beneficial in preventing Parkinson’s disease. Both apples and berries contain quercetin, a potent antioxidant with anti-inflammatory properties that can help manage symptoms of an enlarged prostate, prostatitis, and prostate cancer.
Red and Orange Fruits and Vegetables
Red and orange fruits and vegetables usually contain significant levels of beta-carotene, which bolsters your immune system and helps fight cancer and other diseases.
Some top choices for aging men include:
- Bell peppers (high in vitamin C)
- Pomegranates (good for prostate health and fighting cancer)
- Tomatoes (contain lycopene for prostate health)
- Beets (support sexual health)
- Carrots (good for the skin, easing inflammation, and fighting cancer)
- Sweet potatoes (may lower the risk of diabetes, Alzheimer’s, Parkinson’s, stroke, and heart attack)
- Chili peppers (improve metabolism, thin blood, and boost mood)
Nutty Health Benefits
Nuts are considered among the top foods for men over 50 due to their heart-healthy properties.
Some of the best nuts for aging men are almonds (improve sleep and mood), Brazil nuts (prostate health superfood), walnuts (anti-inflammatory properties, fighting prostate cancer), and pistachios (may lower cholesterol and improve erectile function).
Cruciferous Vegetables
Cruciferous vegetables, like broccoli, Brussels sprouts, cauliflower, kale, bok choy, cabbage, and radishes, are excellent choices for older men.
They help prevent bladder cancer and other types of cancer, particularly when eaten raw, and are high in fiber. Some studies have even shown that consuming these vegetables can reduce prostate cancer progression.
Green Leafy Vegetables
Dark green vegetables can improve both brain and sexual health.
The lutein in spinach, for example, can increase blood flow to the penis, thereby helping with erectile function. Green leafy vegetables are also high in folic acid, potassium, calcium, and other micronutrients important for bone health. Additionally, consuming leafy green vegetables can reduce your risk of aggressive prostate cancer.
Beans
Beans are among the top 10 natural cancer killers.
Some of the best options for older men are white kidney beans (the best for killing cancer cells) and black beans (especially beneficial for brain health). Consuming beans at least three times a week can reduce the risk of colon polyps, which can lead to colon cancer, by 33%. Beans are also high in fiber and protein.
Whole Grains
Whole grains, like oatmeal, barley, brown rice, and wheat, are crucial for men over 50.
The fiber in whole grains can help soothe inflamed tissues and ensure a healthy colon and heart. For example, oatmeal can help lower cholesterol levels. Additionally, consuming at least 5 grams of fiber from whole-grain cereals daily can lower the risk of type 2 diabetes and metabolic syndrome.
Omega-3 Fatty Acids
Omega-3 fatty acids promote heart, prostate, and brain health.
You can find them in salmon, tuna, sardines, mackerel, flaxseed, and walnuts. Flaxseed is also a high-fiber mood lifter. Remember to opt for wild salmon over farmed salmon when possible.
Drink Green Tea
Consuming several cups of green tea daily can lower your risk of prostate and other cancers.
Green tea is also beneficial for brain health, cholesterol reduction, and cardiovascular health by improving blood flow. A Swiss study even showed that drinking green tea increased activity in the working memory area of participants’ brains. Green tea also helps block the formation of plaques associated with Alzheimer’s disease.
Healthy Fats
Heart-healthy oils include olive oil, seeds, nuts, and avocados, which can benefit aging men.
A study on heart-healthy food for prostate cancer demonstrated that healthy fats slowed cancer progression and increased survival rates. These oils also reduce inflammation for cells and joints.
Spice Up Your Life
Certain spices offer a myriad of health benefits for men over 50.
Curcumin, derived from turmeric and prevalent in Indian cuisine, can help fight tumors (including prostate tumors) and reduce inflammation in conditions like rheumatoid arthritis and prostatitis. Other flavorful and healthful foods include cinnamon (regulates blood sugar, lowers cholesterol, relieves arthritis pain, and boosts cognitive function and memory) and garlic (may reduce the risk of BPH, boost immune function, and reduce the risk of certain cancers).
Counting Calories
Even when eating the right foods, you should still remain mindful of your daily calorie intake.
Too many calories can lead to weight gain, obesity, and a greater risk of health problems, including an enlarged prostate, heart disease, and hormone imbalances. General daily calorie recommendations for men over 50 are:
- Not active: about 2,000 calories
- Moderately active: 2,200-2,400 calories
- Active: 2,400-2,800 calories
Lastly, it’s crucial to engage in at least 30 minutes of exercise daily to maintain physical and mental well-being. You can break this up into 10-minute increments and choose activities that promote endurance, balance, flexibility, and strength, like swimming, biking, walking, jogging, weight lifting, aerobics, and yoga. By following the proper diet and exercise regimen, you can sustain optimal physical and mental health as you age – making it easier for you to enjoy life to the fullest.
