As we age, our bodies require different nutrition and fitness needs. An infant will have very different needs than an elderly man, as well as men have different needs than women. As men age, the correlation between their physical health and their chronological age becomes more important in determining their biological age, and how their fitness levels, nutrition and supplements need to be adjusted.
Let’s review nutrition first – as men age, their primary nutrition needs start to change. Instead of concentrating on quality proteins to help build muscle, they are faced with changing their dietary habits and adding supplements to help restore their body. They will need to focus primarily on restoring or repairing damaged tissue, and combating diseases that affect older men. Here are a few supplements that help older men combat some of the health effects they may face:
• Joint pain is the most common ailment in older men. From years of abuse on their joints, it begins to catch up later in life. There are many supplements that can help with joint pain and have anti-inflammatory properties, such as Boswellia and Curcumin.
• Brain power and memory are common concerns in elder men. The aging process affects the brain differently on everyone, however, there are some great foods and supplements that men can include in their diet to help improve focus and brain health. Fish oil and Uridine are both Nootropic supplements that help with brain power. Blueberries are a great food to add to your diet to help boost brain power!
Now, let’s look at fitness and exercise – men also experience hormonal changes as they age. After the age of 35, men tend to notice that the same exercises they did just a few years ago, no longer work or worse yet, are causing reverse effects. Men over the age of 40 typically tend to see loss of muscle tone and added belly fat. Most men tend to want to continue with the same fitness routine, but increase the duration or the intensity. This is the wrong thing to do!
In order to regain the control over your body, you should follow these simple rules:
• Cardio is believed to be the answer to all fitness dilemmas, and that increasing your cardio will decrease your belly fat. However, studies have shown that after the age of 40 increasing your cardio will add to your belly fat and will speed up the aging process. Instead you should increase your workout intensity. Shorter duration with higher intensity has shown to help slow aging in men and help maintain muscle tone.
• Weight lifting or resistance training is still important in aging men. Not only does it help keep your bones strong, but it will help keep your muscles toned and in shape. Do not try to lift the same weights or do the same weight lifting routines you were used to in your 20’s and 30’s. Instead focus on lower weights and higher reps. If using weights are too painful on your joints, consider changing to resistance bans.
It’s always advised to speak with your Primary Physician before experimenting with new work out regiments and supplements. Once approved stay active and if it helps find a work out buddy to keep you motivated!
Written By: Tammy Moorehead