Movember - nutrition every man needs to know
Get set to see some interesting looking facial hair around this month, as Movember takes over social media, workplaces and community groups near you, in a campaign to help raise awareness about issues that affect men’s health. From mental health and suicide prevention to raising awareness about prostate and testicular cancers, this annual event is designed to help men take proactive steps towards a happier and healthier life.
When it comes to nutrition, there are subtle differences between the nutritional needs of men and women. For example, calorie intake differs depending on body size, and men’s higher risk of cardiovascular disease impacts the nutritional advice compared to that given to women.
Here are some key nutritional tips that can help support men’s health:
Eat more nuts and seeds
Walnuts, pumpkin seeds and flaxseed may help support prostate health, so are worth adding into your diet every day. The easiest way to do this is by getting into the habit of adding a spoonful or two to your morning porridge, stir into yogurt or snack on a handful of nuts and seeds every day.
Nuts and seeds are packed with omega 3 and 6 fats, essential for heart health and hormone balance. They are a good source of nutrients like zinc and magnesium that help support mental health and studies show that flaxseed might help maintain prostate health and reduce the risk of an enlarged prostate.
Eat your tomatoes cooked
Cooked tomatoes are a great source of an important antioxidant called lycopene. This fat-soluble nutrient has been shown to help support healthy prostate and cardiovascular function. Using tinned tomatoes and tomato puree in your favourite recipes, having cooked tomatoes with scrambled egg for breakfast or slurping more homemade tomato soup is a tasty way to get more of this important nutrient into your diet. As it is a fat-soluble nutrient, lycopene is even better absorbed if you have your cooked tomatoes with olive oil.
Hit your 5 a day, every day
Only 1 in 3 men in the UK meet the 5 a day intake for fruit and vegetables. This is the minimum intake recommended by the World Health Organisation to help reduce the risk of serious health problems like heart disease, stroke and some cancers.
It’s time to man up and get a grip if we are to reach this minimum target.
Here are easy ways to hit the 5-a-day goal:
Make sure your breakfast includes at least one of your five a day. All you need is one cupful of berries (fresh or frozen), a banana or an apple with your cereal, or some tomatoes and spinach on the plate alongside your eggs and bacon.
Supplement your lunchtime sandwich with a bowl of soup, or swap it for reheated leftovers, a vegetable omelette or a seasonal salad (think beetroot, carrot, shredded cabbage or kale, parsley, or a warm salad with a chicken breast)
Have one fruit or vegetable snack a day – a raw carrot a day is a great way to help support a healthy digestive system!
Pack an extra portion of vegetables onto your plate at teatime. This could be added to chillis, stews and curries, or simply using frozen veg that you can pop into the microwave for an easy option.
Balance your intake of red meat
Good quality red meat is a good source of protein, as well as key nutrients like zinc and iron, but a high intake has been associated with a higher risk of bowel cancer, the third most common cancer in men in the UK.
If you eat a lot of red meat, consider striking a healthy balance by having one or two meat-free meals a week. Bean chilli or chickpea curry are tasty and easy ways to have a meat free meal that doesn’t compromise on taste.
Take care with cured and processed meats like ham, bacon and sausages, including salami and chorizo. These meats are high in salt and these types of meat has been associated with an increased risk of gastritis and acid reflux too.
Find out more at https://uk.movember.com/