This last week has been, International Men's Health Week, celebrating the importance of men’s health, promoting, supporting and highlighting the importance of health for boys and men. It’s about physical, mental and nutritional health.
Throughout the world, events are designed to provoke thought and discussion. so I think a little attention on men may be warranted this week. Over the last 5 years I have seen a greater male clientele who have taken action about their health and have ultimately, improved and reversed illness and disease.
- Adam 46- "Fatigue and tired" weight loss down by 7kg in 2months no more fatigue and tiredness
- Peter 46- Fit cyclist with high cholesterol (over 7mmol) and Triglycerides (8.8mmol), now down to 4.9mmol and 1.7mmol respectively, no medications needed through adopting a heart health proactive diet. Doctor was shocked.
- Jim 49- borderline blood glucose and cholesterol, weight gain and ill health, now weight loss 19kg, and all results normal
- Gabe 27 - IBS and fatigue, now feeling much more improved
- Noah - 17 - for performance and energy, now feeling feeling unstoppable in his game
- Peter - asthma, hay fever, gut heat, now resolved no more Ventolin or clarentine/ zertek
- Mark 49 cyclist/ runner athlete, achieving PB through diet
As a consulting dietitian, understanding that the best way to improve mens health is to work closely with them to achieve full control of their health. The motivations are very different for most people, from reversing heart disease, losing weight to improve endurance and longevity in sport.
Mens Health Week has gained traction, with organisations and community groups across the world celebrating the contributions men and boys make to our society.
In Australia, Men’s Health Week provides a platform for challenging and debating key issues in men’s health and to raise the profile of men, their health outcomes and health needs around the country each June. Our approach celebrates the strengths of men, the contributions they make, and the important roles they play in society.
Eating healthy combined with regular exercise, is the key to healthy weight management for men. Choosing a nourishing diet, calorie-controlled diet helps men look — and feel — their best.
In Australia between ages 45–54, overweight or obesity is at peak which is increasing their risk for heart disease and diabetes. Making it a point to meet men's daily nutrition requirements may help maintain a healthier weight and reducing the risk of other health conditions that come with carrying excess body weight is essential.
As a general rule, most men require 2,000 to 3,000 calories a day to maintain healthy weights, and a 500 calorie deficit per day to achieve a weight loss per week!
The protein needs of men are generally based on their body weights and activity levels. The recommended dietary allowance, is 1g of protein per kg body weight… this is bare minimum, with the aim of 1.4-1.6g per kg for the active, Healthy, protein-rich options include egg whites; lean red meats; skinless poultry; low-fat dairy foods, such as cottage cheese; legumes; nuts; and seeds.
Men should obtain 45 percent to 65 percent of their calorie intake from carbohydrates, and 20 percent to 35 percent from dietary fat, his means men who eat 2,500 calories a day should aim for 281 to 406 grams of carbohydrates and 56 to 97 grams of fat — since carbohydrates contain 4 calories per gram and fat provides 9 calories in each gram.
Nutritious, low GI carbohydrate-containing foods are vegetables, fruits, whole grains, low-fat milk, legumes, nuts and seeds. Healthy fats are found in plant-based oils, fish oil, nuts, seeds, nut butters, olives and avocados.
Overall, a well designed plan to fit mens health goals is an essential part of making changes that are liveable and long term.