Take care of your body when you’re young, and it will take care of you when you’re old” –Jack Burrian, 87, when asked about longevity.
This month takes a closer look at what men really want at any age. When interviewed, the common threads became clear. Most men want to be respected, provide for their family, have fun, connect with their partner, build and maintain muscle and strength, eat tasty food but not have a heart attack, and enjoy easy access to each of these. Here's a look at some dietary and lifestyle interventions which support heart health (men’s No. 1 killer), may improve the health of the brain, strengthen sexual health, mitigate stress, and promote energy for maintaining strength.
Hearts love Plants
Making lifestyle changes can be challenging, especially when lives are busy and the environment and food culture makes it nearly impossible to walk 10 steps without tripping over a burger joint. Incorporating more whole plants might start with ‘crowding out’ less healthy options rather than replacing them all at once. This approach may make the transition easier. For instance, try sitting down to just half a juicy burger, a few fries, and adding a salad or some veggies. Best ones for heart health? Onions and garlic decrease the stickiness of platelets (preventing clogged arteries); while beets, watermelon and all those leafy greens stimulate healthy blood vessels with nitric oxide, which helps blood vessels dilate, decreasing blood pressure and strain on the heart. If preparing veggies at home, the best way to prepare them is...any way you’ll eat them.
Brain and Sexual Health
What’s good for the heart, is good for the brain–and for vitality in all areas of life and relationships. The body is a system, and although the blood vessels in the brain and other parts are smaller, they benefit just as much with whole nourishing foods and natural lifestyle choices. For brain health, whole plants–especially healthy fats in nuts and seeds–are supportive for keeping tiny blood vessels happy, while also fueling a healthy gut. Why does this matter? Gut bacteria feed on fiber and help produce neurotransmitters, the body's chemical messengers that affect everything from energy and mood to sleep. Keeping circulation strong and hormones (especially testosterone) balanced and supported through whole foods, regular movement, and limiting alcohol and added sugar also promotes long-term vitality and wellness in all areas of life.
Strength
The body requires a variety of nutrients; vitamins, minerals, protein, carbohydrates and fats to function optimally. Muscle building blocks may be protein, but in order to have the energy to build those muscles and make it through workouts, it also needs vitamins, carbs, and fats. Protein from whole foods is always best, and since lifestyles are busy, protein supplements can be beneficial. Animal proteins are an easy way to get all the essential amino acids the body needs to build and maintain strength, but because they are high in cholesterol and saturated fats (not great for the heart), it is equally important to round out with those plants. Grains, beans, nuts, seeds, broccoli, peas, and spinach contain nice amounts of protein and will contribute overall to maintaining muscle.
Stress
Stress (the body’s way of signaling there is some kind of danger) is an inevitable and natural part of life–and the body is very well-equipped to handle it. When it's present in abundance — whether in your environment or your mindset — it can directly affect how your body digests food. heals the heart, handles anxiety and performs in many aspects in life and relationships. The aforementioned recommendations can all have a positive impact. Food can be very satiating to a body under stress, and creating a healthy environment can be a game changer. Sweetness has a natural calming effect on the system and is easily digested. Best choices are sweet berries, balanced with some nuts to keep blood sugar stable. Pair with some deep breathing and a friend for maximum effect.