Eating
a diet that provides all the nutrients your body needs helps you
to focus more productively on your academics, maintain or reduce
your weight, make a real impact on your mood, and perform better
in sports. Eating well also dramatically reduces your chances of
getting some of the chronic diseases that affect men at a higher
rate than women.
How
does a man's diet affect his risk factors for disease?
Diet, exercise and alcohol intake affect your health now and your
risk for developing certain diseases in later life, such as obesity,
heart disease, diabetes, and several types of cancer.
You will
immediately notice some of the payoffs of eating well and exercising
regularly by how you look and feel. The long-term health benefits
will be the results of health habits you make now and in the near
future. Small changes you make now can add up over time to big dividends.
Of the
10 leading causes of death and disease, 4 are associated directly
with diet - heart disease, cancer, stroke and diabetes. Another
3 are associated with excessive alcohol use (accidents and injuries,
suicide and homicide).
How
does diet relate to heart disease?
Heart disease is responsible for 1 out of every 2 deaths in the
United States. Men's risk of having heart disease is higher than
women's, until women reach the age of menopause.
Major
controllable factors that contribute to heart disease are:
High
blood cholesterol levels
High
blood pressure
Diabetes
Obesity
Cigarette
smoking
Physical
inactivity
Increasing
age
Family
history of early onset of heart disease
Diet-related
recommendations for heart health include:
Reduce
the amounts of total fat, saturated fat (found in animal products
such as meat, higher fat dairy products, butter, and eggs), transfatty
acids (found in liquid oils that have been chemically hardened,
such as margarine, Crisco, and most commercial cookies and baked
products), cholesterol (high in shellfish, egg yolks, and organ
meats), and sodium (salt) in your diet
With
the guidance of your health provider, monitor and control blood
pressure and blood cholesterol levels
If
you have diabetes, manage your blood glucose levels well
Eat
plenty of high fiber foods (whole grains; fresh fruits and vegetables;
legumes such as beans, peas, and lentils; nuts and seeds)
Limit
your alcohol
intake. Dietary recommendations allow 2 drinks per day for men.
Drinking beyond these moderate levels raises the risk of accidents,
violence, hypertension, cancer and heart disease.
Can
I reduce my cancer risk by how I eat?
Cancer can also be reduced by lifestyle changes, many of which are
diet-related. These include:
Boosting
your fiber intake by eating plenty of beans, whole grains, fruits
and vegetables (especially vegetables that are deep-yellow, dark-green
and leafy, or from the cabbage family).
Can
guys get osteoporosis?
Yes! According to the National Institutes of Health, 2 million American
men have osteoporosis, a disease that weakens bones and leaves them
vulnerable to breaks. Men over 50 are at greater risk of developing
osteoporosis-related fractures than they are of prostate cancer,
the National Osteoporosis Foundation stated in 2003. By age 65,
men lose bone mass as fast as women do. By age 75, 1/3 of men have
osteoporosis.
Problems
like hip, back, and wrist fractures may seem like something only
old people worry about, but bone loss can begin in early adulthood.
It is good to know some of things you can do to help keep your bones
healthy and strong.
Risk
factors for osteoporosis that are beyond your control:
Age
- The older you are, the more at risk you are of osteoporosis.
Family
history - If you have a parent, brother or sister with osteoporosis,
you are at greater risk.
Race
- You're at greater risk if you are white or Asian.
Thin
and small - If you are a man who is exceptionally thin or has
a small body frame, your risk is higher because smaller men often
have less bone mass to draw from as they age.
About
half of all severe cases of osteoporosis in men are caused by factors
you can control. Ones that relate to nutrition and fitness include:
Not
enough calcium in your diet - Men should get around 1000 mg of
calcium every day (8 oz. of milk or yogurt contain 300 mg. of
calcium).
Heavy
drinking - Alcohol reduces bone formation and interferes with
your body's ability to absorb calcium. For men, heavy drinking
is one of the most common risk factors for osteoporosis.
Eating
disorders - Men with anorexia nervosa or bulimia are
at higher risk of lower bone density in their lower backs and
hips.
Inactive
lifestyle - Men who don't exercise regularly are at higher risk
of osteoporosis.
As is
true for many chronic diseases, prevention is the best "treatment."
Be sure you are getting enough calcium and vitamin D (added to most
dairy products, and found in most general multiple vitamin/mineral
supplements). Both nutrients are essential for building peak bone
mass when you are young and for preventing bone loss as you get
older. Your skeleton is 99% of your body's calcium. If your body
doesn't get enough calcium for its varied functions, it will steal
it from your bones.
For more
on good sources of calcium in the diet, and taking calcium supplements,
see the information on Calcium
on the Supplements page.
Links you can use
This site
outlines the importance of 5 servings of fruits and vegetables a
day for men. It describes what a serving is, how to get 5 and why
fruits and vegetables are so important for your health.
This highly-rated
email newsletter includes nutrition-related issues. The WebMD site
has many interactive tools and has a daily update on current health
topics. The format allows easy research for diagnoses, disease conditions,
and health issues.
This excellent
series of health newsletters, sponsored by the Harvard Medical School,
are available for free online subscription on a variety of topics,
including Men's Health.
Disclaimer: Health Education is part of Health Services at Brown University. Health Education maintains this site as a resource for Brown students. This site is not intended to replace consultation with your medical providers. No site can replace real conversation. Health Education offers no endorsement of and assumes no liability for the currency, accuracy, or availability of the information on the sites we link to or the care provided by the resources listed. Health Services staff are available to treat and give medical advice to Brown University students only. If you are not a Brown student, but are in need of medical assistance please call your own health care provider or in case of an emergency, dial 911. Please contact us if you have comments, questions or suggestions.
