29 Sep Mens health and hormones
Ok, gentlemen, it’s time to talk about nutrition and men’s health. Last week, we focused on women’s health and there is significant overlap, but there are also a few differences because we all know how complicated men are.
So which hormones are important to diligently keep an eye on as we live, move and age?
- Leptin and ghrelin (a.k.a. the “hunger hormones”)
- Thyroid hormones
And while hormone imbalances vary, in order to know if something is off, The Cleveland Clinic shares these symptoms:
- Slow heartbeat or rapid heartbeat (tachycardia).
- Unexplained weight gain or weight loss.
- Diarrhea or more frequent bowel movements.
- Numbness and tingling in your hands.
- Higher-than-normal blood cholesterol levels.
- Depression or anxiety
Now what? Here are some biggies shared by Auris Northwest Health as we look into what men can do to support hormonal help:
- Swap refined carbs for whole foods: Cutting back on added sugars and refined, or simple, carbohydrates will reduce insulin resistance. Refined carbohydrates are found in salty snack foods such as pretzels, crackers and chips, fast food, white bread and pasta, regular soda, and sweets such as cookies, cakes, candy and pastries.
- Try replacing some of these processed carbohydrates with natural, whole foods such as vegetables, fruit, beans, chickpeas and lentils.
- Eat foods rich in vitamin D: Vitamin D, which is found in tuna, egg yolks and fortified milks and cereals, is an important nutrient for men.
- Boost your zinc: Zinc supports testosterone production, and the best food sources of this mineral are shellfish, beans, pumpkin seeds, beef and pork.
- Try healthy fats: To support healthy leptin and ghrelin levels, incorporate foods with healthy fats into your eating plan. Examples include fish, walnuts, other nuts and seeds, and olive oil.
- Look for protein: Eating protein at every meal, but especially at breakfast, can help reduce your ghrelin levels. Lower ghrelin levels, in turn, may reduce overeating later in the day. Try eggs or Greek yogurt for breakfast.
- Feel fuller with fiber: Fiber can keep you full longer, too. Oatmeal or a high-fiber, high-protein breakfast cereal will help you start the day in a healthy way.
We hope this is a helpful guide as you navigate your best hormone health!
By Victoria Emmitt RD