Women are generally much more interested in their health than men. We pay attention to our numbers, read about current recommendations around how to support our health and we also manage the health of everyone in our household. This is a big responsibility, and I'm here to encourage all of us - male & female to take responsibility for our State of Health.
My health is directly related to Peter's health
Nourishment in Men.
Men are generally more resilient to under-eating [they tend to eat more than women], and do well with Intermittent Fasting without disrupting their hormonal balance like women, but they too can be chronically under-nourished with these comon symptoms;
Sluggish Thyroid Function
Low Testosterone Levels
Leptin Resistance
Nutrient Deficiencies
Meal Frequency & Timing.
Men usually eat larger meals every 3-4 hours vs. more frequent smaller meals that women eat. This can be a healthy pattern when the balance of nutrients include quality proteins, fiber-rich carbohydrates and good fats. Unfortunately, indulging in pizza, fast food burgers, beer, sodas, nachos and what's available on every corner, this can cause problems.
Over-eating calories, while under-consuming nutrient-rich foods is a common problem for men.
Begin Building the Meal with Protein.
All men need enough protein for muscle building, bone health, brain function, immune system function, cellular repair, blood sugar balance, and thyroid health.
Another reason Protein is King is that protein-rich foods are also a great source of zinc, which is an important part of nutrition for men's health.
Begin with 8 oz. of protein at each meal and adjust accordingly by body weight and size.
A good rule of thumb is 1g of protein at each meal per pound of body weight.
Crucial Minerals.
Zinc is important for men's health and testosterone levels. When zinc levels are found to be deficient, this is linked to low testosterone and interferes with sperm production. Studies have found that lower zinc levels in men may inhibit the enzyme aromatase which converts testosterone to estrogen which can lead to greater mineral imbalances.
Eat These Zinc-rich Foods.
Oysters
Beef
Blue Crab
Pork
Chickpeas
Turkey
Chicken
Eggs
Shromp
Lentils
Sardines
Greek Yogurt
Milk
Pay Attention to How You're Eating.
We are what we digest, therefore adopting eating practices that will support digestion, nutrient delivery and proper metabolism is essential for good health.
Always sit when eating a meal.
Add 1-2 tbsp. ACV or lemon juice to 4 oz. of water and drink before meal.
Appreciate the food you are about to enjoy.
Don't eat your meals in the car.
Chew food thoroughly.
Eat slowly.
Drink water throughout the day and limit while eating meals.
These practices will ensure better digestion which helps the zinc resources from being used up in response to inflammation in the body.
Reduce Inflammation.
Supporting healthy blood sugar levels by reducing fast foods, packaged and processed foods and building your meals around whole, real foods will also lower inflammation in the body and minimize how much zinc is being used up as zinc helps heal an inflammed body.
Be Aware of Your Light Enviornment.
Supporting the light and dark cycles of the day by optimizing natural sunlight will inform the body of what time it is. Eating breakfast exposed to natural sunlight improves health and stopping eating later in the evening when the body is needing to digest and begin the necessary repair work throughout the night.
Try eating dinner earlier [before the sun sets] and then close the kitchen until morning.
You might find an improved appetite in the morning, better sleep and more stable blood sugar levels by implementing this method of eating.
Ask yourself; When am I consuming the most food?
During meals?
Between meals?
At night?
When you determine where the extra food is being consumed - then you can begin to find better ways to support your health.
If you find you are a night-time snacker - add more protein to dinner and limit all processed/packaged foods that convert quickly to sugar.
This will help to balance your blood sugar which should over time diminish the need to snack.
If you are a mid-day snacker, again add more protein to breakfast and lunch and limit the high carbohydrate foods that will bump up your blood sugar causing you to need to eat again and more often.
If you're consuming most of your calories during meals - then good for you! Now begin to actually look at the balance of protein, fat, and carbohydrates.
Aim for 1g of protein per body weight first, then add other foods. Choose fiber-rich fruits and vegetables rather than chips, crackers and breads. Add in quality fats like butter, avocados, olives, nuts & seeds.
A Journey, Not a Race.
Making changes to our health takes intention, perseverance and time. Remember that habits, traditions, culture, and environment all play into what we choose to eat and how we live.
There will always be nuance to this journey and it's important to be open to experimenting to find out what works best for you.
Think About These Things.
Build meals around protein. Begin with 8-12 oz. at each meal and see how you feel.
Make sure each meal counts. Balance your plate with nutrient-rich quality foods and skip the crap - your body will thank you!
Testosterone levels and sperm quality are a direct reflection of gut health, so pay attention to the eating strategies listed above.
Your State of Health is important and I hope these strategies will encourage you and the women in your life to be mindful of the great impact you can have by eating well.
I have lots of easy to adopt strategies for improving health outcomes, so reach out and we can talk.
You can find me here: https://www.janlindquistntp.com
Thanks for reading,
Jan
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