Men Age Group 45 - 65

During middle age, men’s health and wellbeing can benefit from special attention both to dietary intake and specific supplementation. Men develop specific needs at this time of life, which are not always satisfied by the foods we consume, and it is a sad fact that several important nutrients important at this time of life, are in short supply within the food chain. 

To address the aspect of dietary intake, we need to remind ourselves that our digestive tract benefits from a slightly alkaline environment, and in practical terms this means that 60% of the diet should be based on alkali-forming foods. [See separate Acid- and Alkali-forming Foods chart on this site].

Furthermore, the acid and alkali-forming foods need to be consumed in both cooked and uncooked form, preferably with 20% of our consumption in a raw food form. One of the key reasons is the supply of enzymes. These are essentially special proteins that are important for the proper processing, digestion and absorption of nutrients. Usually, these enzymes that are manufactured within the human body are formed in the liver, and special attention therefore needs to be given to healthy liver function. It is also valuable to note that several minerals are key to this process, as too are specific beneficial fats. There are different groups of enzymes required for proper biological function. For men in this age range, an appropriate diet to facilitate proper enzyme manufacture is beneficial.
During this time of life, the beneficial gut flora become more important to our digestive process. This flora is known as beneficial bacteria, and from around the age of fifty for most men, the manufacture of these beneficial bacteria is in permanent decline.

We also need to recognise that several of the beneficial bacteria within the digestive tract are responsible for the manufacture of many important B vitamins. Stress and pharmaceutical antibiotics, refined sugar (sucrose), excess consumption of garlic and high consumption of dietary fats and animal proteins, do cause a proliferation of detrimental bacteria that can contribute to elevated levels of undesirable harmful free radicals. 

Before you start, you may wish to consider our Detox Formula which will cleanse your body and aide your gut's ability to absorb the nutrients within the Age/Gender program. It will also help replenish the intestinal tract with healthy flora and enhance your overall health and wellbeing. 

Table of Beneficial Nutritional Supplements

This information is offered as an introduction (in brief) to supplements, herbs, foods and substances known to help with men’s health between the ages of 45-65 years of age. This information is not a substitute for medical advice or treatment and it is suggested that sound advice is taken by an appropriately qualified practitioner.  

Dietary Recommendations

Positive Foods 

Cereal grains whole brown rice, barley, oats and oatmeal, buckwheat.
Vegetables cauliflower, broccoli, spinach, lettuce, cucumber, miso, soya bean tofu, beetroot, celery, parsnip, carrot, fennel.
Fruits freshly squeezed & diluted lemon juice, grapes (including pips), plums, apples, dried figs, apricots, ripe bananas, avocado, apples, blueberries, raisins, dates, olives.
Legumes dried peas, soybeans, haricot beans, chick peas, mung beans, barley.
Teas, Herbs & Spices sarsaparilla, ginger, basil, milk thistle, green tea, turmeric, alfalfa, camomile, peppermint.
Nuts & Seeds sesame seeds, pumpkin seeds, sunflower seeds, almonds, hazelnuts, walnuts, macadamia, pistachio, cashews, pecans and chestnuts.
Fungi Reishi mushrooms.
Fish oily fish (except mackerel), shrimps, prawns, sardines.
Dairy three to four modest portions of organic live yoghurt per week.
Additional Foods molasses, organic dark chocolate.

Negative Foods

Cereal grains refined cereals, refined flour products.
Vegetables excess garlic.
Fruits orange, orange juice, grapefruit & grapefruit juice.
Legumes soya milk.
Teas, Herbs & Spices
Nuts & Seeds old Brazil nuts and high intake of peanuts.
Fungi
Fish mackerel.
Poultry battery chicken, hens’ eggs.
Meats pork & pork products, reduce intake of proteins from red meat, salami.
Dairy cow’s milk, reducing dairy to a minimum, reduce non-organic cheese.
Fats hydrogenated fats, refined cooking oils, fennel oil, trans-fatty acids, low fat foods.
Food Additives tartrazine, artificial sweeteners, sulphates (preservative).
Beverages avoid excess caffeine & alcohol; avoid artificially sweetened drinks. See Additional Comments below.
Avoid low fat foods, refined carbohydrates, white sugar (sucrose), high additive processed foods, artificial sweeteners, chocolate, pickled foods.
Cooking methods fried foods, barbequed foods.

Additional Comment

• As part of a healthy lifestyle, it is well understood that smoking is deleterious to good health.
• Being aware of appropriate weight management is also well understood. 
• Less well discussed in relation to good health, however, is the importance of our feelings and emotions. Lack of self-esteem is so often associated with poor eating and lifestyle habits. All of us have positive aspects to our life, and focusing on these will improve our well-being. 
• It is important that attention is paid to the balance between acid-forming and alkali-forming foods. The optimum balance is around 60% alkali-forming and 40% acid-forming. (See Acid-Forming and Alkali-Forming Food Charts and Guidelines on this site).
• Adopt a diet based on organic wholefoods, vegetables, fruits and grains.
• Raw foods such as salads and fruits should be about 20% of the daily food intake for optimum health benefits.
• There is benefit in eating in a specific order: fresh ’live’ foods first such as salads to prepare the digestive system. Next follow cooked vegetables, then proteins. Anything starchy should be last. Eating in this order ensures food enters the digestive system in order of digestion time. 
• Chew foods slowly and thoroughly, as this increases their nutritional benefits, particularly as we get older. 
• Research has shown that reducing intake of dairy products in later life is beneficial. 
• It is best to reduce red meat within the diet to occasional intake. As a general guide, the best meat sources are lamb, and with regard to poultry, properly-fed and organically-reared chicken. 
• White fish are generally the better option. Coastal fish such as mackerel are best reduced, as they tend to contain more of the undesirable toxic pollutants. 
• As the years progress it is sensible to reduce the total intake of refined sugars.
• Avoid dehydration - take plenty of fresh water. Good quality still mineral water from a glass container is the superior form; though a good tap filter is also satisfactory. 
  During exercise, the body loses up to 3 litres and it is good to remember that muscles are composed of 70% to 75% water.
  Adequate water intake is known to help reduce the feeling of tiredness and fatigue.
  Increased intake of water can help to reduce weight.
• Foods cooked in aluminium cookware reduce water’s ability to be used by the body.
• Avoid high intake of beverages containing caffeine, e.g. excess coffee, artificially sweetened fizzy (carbonated) and still drinks, and soft drinks high in sugars ending in ’-ose’ such as ’sucrose’, ’glucose’ and ’fructose’.
• Take alcohol only in moderation as it can aggravate negative symptoms. Good quality organic wines can contribute to good health, spirits, beers and lagers less so. Organic red or white wine can be taken, but no more than 1 glass a day is suggested. Spirits should be avoided for a period of at least four months after dietary reform, and beer kept to an absolute minimum. 
• Take exercise as much as possible out of doors in clean air. Prolonged exercise in air conditioning with artificial lighting should be no more than an hour at one time. 
  Isotonic exercise has been found beneficial in reducing muscle weakness. 
• Sunlight has a beneficial effect on the whole person, and is also known to alleviate the experience of fatigue that can also occur with extended periods of exposure to artificial lighting. 
  Wearing sunglasses can reduce energy levels, as they block out some beneficial rays that can actually enhance energy. Men should try to avoid pink tinted glasses.
• Try to obtain cosmetics that are not full of chemicals. There is a saying: "If you can’t eat the ingredient safely, then it may be best not to put it on your skin."
• Avoid shampoos and soaps containing Sodium Lauryl Sulphate.
• Antiperspirants are usually applied to help reduce body odour. However, these preparations contain aluminium, which actually gets absorbed into the body. This metal is known to produce many undesirable toxic side effects.
• The enzyme Bromelain, of particular benefit to men in the 45-65 age group, is found in pineapple, but only when this fruit is ripe. The stalk should also be eaten, as this contains the majority of the bromelain.

Additional Help & Support

Regular eye tests and dental check ups are also advisable.
As skin elasticity and general condition tend to decline with age, it is sensible to consider dietary intake more closely. Several of the vitamin B complex group also decline, as we manufacture less and less within our digestive system. Vitamin D is also known to be in decline for many women as the years progress.
It is sensible to consume more raw foods, such as salads and fresh ripe fruits. Up to 20% of the daily intake would be beneficial.

It is also very sensible to restrict the quantity of red meat taken.

Try and obtain as much natural sunlight as possible, as this stimulates the production of chemicals from the brain that help the feeling of wellbeing. However, the use of sunglasses prevents the ultra-violet light from reaching the parts of the brain that produce the beneficial wellbeing chemicals.