As men and women age, they become susceptible to declining health. This is especially true for individuals who have poor nutrition habits, including diets high in sodium and fats. Men and women have many of the same health risks, such as heart conditions, bone loss and developing vitamin deficiencies from an unhealthy diet. Knowing the risk factors is one part of becoming proactive toward health during middle adulthood. Changing your diet by eating healthier for your age group is a significant preventative measure.
Step 1
Eat more fruits and vegetables. Fruits and vegetables provide a significant source of phytonutrients, or vitamins, required by the body to function at optimal levels. Fruits and vegetables also offer antioxidants properties, which fight free radicals, or toxins that may enter the body. As the body ages, more nutrients are required to sustain normal functions. Men and women over the age of 30 are instructed to eat at least five servings of vegetables and two servings of fruit a day. The American Heart Association notes that including daily servings of produce in your diet decreases the risk for developing heart-related conditions, as well as certain cancers, kidney stones and type 2 diabetes.
Step 2
Stop eating foods high in saturated fats. Saturated fats are harmful to the arteries because they accumulate and block blood flow to and from the heart. Arterial blockage is directly linked to sudden heart attack, stroke and developing hypertension. The U.S. Department of Health and Human Services indicates that individuals 35 and older have a higher risk for developing high cholesterol and high blood pressure due to high-fat diets. Instead of foods high in saturated fats, try lean meats such as chicken, salmon or turkey. Lean meats contain omega-3 fatty acids, which provide a healthier form of fats that does not accumulate in the arteries.
Step 3
Take calcium supplements for bone health. Women are at highest risk for developing osteoporosis later in life; however, men are susceptible as well, notes the Mayo Clinic. Low calcium intake increases this risk. Take a calcium supplement or eat more calcium-rich foods, such as low-fat milk, cheese and yogurt. Make sure you acquire enough vitamin D as well, because vitamin D is important for absorbing the calcium. Consult your physician to get a bone-density test to determine your calcium-intake needs.
Step 4
Start taking an iron supplement or eat more iron-rich foods. Iron deficiency can begin in middle adulthood and cause fatigue, decreased mental clarity and lower immune system functions. Eat iron-rich animal foods such as fish and poultry, or plant foods such as spinach and cowpeas. Take an iron supplement, as recommended by your physician, to achieve adequate daily intake.
Step 5
Drink plenty of water. Stay hydrated and maintain overall health by drinking at least 64 oz. of water a day. The American Heart Association notes that too many sugary drinks add unhealthy calories, which is detrimental to weight and the moderation of glucose. Alcoholic beverages also contain high sugar content and tend to dehydrate the body.
Step 6
Start using spices instead of salt for flavoring foods. High salt, or sodium, intake increases the risk of developing heart conditions, stomach cancer and high blood pressure, notes the Australian Government Department of Health and Aging. Flavor your foods with garlic, pepper or other spices to lower your risk. The American Heart Association suggests eating no more than 1,500 mg sodium a day. Read food labels for sodium content and choose low -to no-sodium products.
Tips and Warnings
- Women planning to become pregnant during their 30s should increase daily folate intake to prevent neural tube defects during pregnancy. Consult your physician regarding specific nutrition needs during pregnancy. Incorporate daily exercise into your routine to improve health and maintain daily energy.
- Limit daily caffeine use to avoid feeling fatigue later in the day. Properly store produce items and do not eat foods past the expiration dates.
References
- Australian Government Department of Health and Aging: Men 31-50 Years Old
- American Heart Association: Heart Healthy in Your 30s
- Fitness: Nutrition in Your 30s
- Office of Dietary Supplements: Iron
- U.S. Department of Health and Human Services: Men: Stay Healthy at Any Age
- Mayo Clinic: Osteoporosis Risk Factors
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