Male nutrition

Wholesome nutrition that provides all the nutrients your body needs, helps you focus on your activities and work more productively, helps you maintain or lose weight, has a real impact on your mood, your performance in sports. Good nutrition also greatly reduces your chances of getting some chronic diseases that men are much more prone to than women.

How does a man’s diet affect risk factors for developing the disease?

Diet, exercise, and alcohol consumption affect your health on a daily basis and determine your risk of developing certain diseases later in life, such as obesity, heart disease, diabetes, and several types of cancer.

You immediately notice some positive changes in the way you look and feel as soon as you start eating well and exercising regularly. Long-term health benefits will come from the healthy habits you have now and will develop in the near future. Small changes made to your daily routine today can pay big dividends over time.

Of the ten causes of death, four are directly related to the way you eat – heart disease, cancer, stroke and diabetes. Another reason is related to excessive alcohol consumption (accidents and injuries, suicides and murders).

How is nutrition related to heart disease?

Heart disease is responsible for one out of every four deaths in the United States. Men have a much higher risk of heart disease than women until women reach the age of menopause.

The main factors that contribute to heart disease are:

  •     high blood cholesterol
  •     high blood pressure
  •     diabetes
  •     obesity
  •     cigarette smoking
  •     lack of physical activity
  •     age increase
  •     familial predisposition to early onset heart disease


Nutrition recommended for heart health

Reduce the amount of fat you eat, especially saturated fat. It is found in animal products such as meat, full-fat dairy products, butter and eggs, and in trans fatty acids found in margarine, biscuits and baked goods. Harmful to the heart is cholesterol contained in shellfish, egg yolks and organ meats, as well as sodium (salt). Under the direction of your doctor, monitor your blood pressure and cholesterol levels regularly.

Maintain a healthy weight.     

If you have diabetes, manage your blood glucose levels and eat a wide variety of high-fiber foods (whole grains, fresh fruits and vegetables; legumes such as beans, peas and lentils; nuts and seeds).     

Limit your alcohol intake. Even moderate alcohol consumption increases the risk of accidents, violence, hypertension, cancer and heart disease.

Can diet help reduce the risk of cancer?

Cancer risk can also be reduced through lifestyle changes and good habits, many of which are related to nutrition. These include:

  •  Maintaining a healthy body weight.
  •  Reduced fat intake.
  •  Restriction of alcohol consumption.
  •  Increasing the intake of fiber, beans, whole grains, fruits and vegetables (especially vegetables, yellow, orange and green, leafy vegetables and cabbage).


Do guys get osteoporosis?

Yes! According to the National Institutes of Health, two million American men have osteoporosis, a disease that weakens bones and makes them brittle. Men over 2008 are more likely to have osteoporosis-related fractures than prostate cancer, according to a 65 statement from the National Osteoporosis Foundation. By age 75, men are losing bone mass just as fast as women. At the age of XNUMX, every third man has osteoporosis.

Problems such as hip, back, and wrist pain may seem to only affect older people, but in fact, bone loss can start at a young age. Therefore, from a young age it is important to know some of the principles you can follow to keep your bones healthy and strong.

Risk factors that are out of your control:

  • Age – The older you are, the more susceptible you are to osteoporosis.
  • Family History – If your parents or siblings have osteoporosis, you are at greater risk.
  • Skin Color – You are at greater risk if you are white or Asian.
  • Body constitution – if you are a very thin, short male, the risk is higher because smaller males often have less bone mass, and this gets worse as you age.

About half of all severe cases of osteoporosis in men are caused by factors that can be controlled. Those that are relevant to nutrition and fitness include:

Not enough calcium in your diet – men should get about 1000 mg of calcium every day.     

Not enough vitamin D in your diet. According to the National Osteoporosis Foundation, men under the age of fifty need between 400 and 800 international units of vitamin D per day. There are two types of vitamin D: vitamin D3 and vitamin D2. Recent studies have shown that both varieties are equally good for bone health.     

Drinking – Alcohol interferes with bone building and reduces your body’s ability to absorb calcium. For men, heavy drinking is one of the most common risk factors for osteoporosis.     

Eating disorders – malnutrition and low body weight can lead to low testosterone levels, which affect bone health. Men who have anorexia nervosa or bulimia nervosa are at a higher risk of low bone density in the lower back and hips.     

Sedentary lifestyle – Men who do not exercise regularly are at a higher risk of developing osteoporosis.     


As with many chronic diseases, prevention is the best “cure”. Make sure you get enough calcium and vitamin D (these are added to many dairy products and most multivitamin tablets). Both of these substances are essential for building bone mass when you are young and for preventing bone loss as you get older. Your skeleton contains 99% of the calcium in your body. If your body doesn’t get enough calcium, it will steal it from the bones.


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