Your 30s
The Melt-Fat Decade
The metabolic rate that allowed you to burn through super-size burritos in your 20s is slowing—dropping by 1 percent every four years. And even if the number on your scale isn’t rising, it’s likely you’re getting fatter. In a study published in the American Journal of Clinical Nutrition, scientists found that men who managed to maintain their weight for 40 years still gained three pounds of fat each decade—while losing three pounds of muscle.
The likely reason: After you pass 30, your testosterone levels decrease by up to 1 percent a year. This means it becomes harder for you to build—or even maintain—metabolism-boosting muscle. (See the connection?) Another side effect: By 40, more than half of men develop some degree of erectile dysfunction.
But sagging testosterone levels aren’t your only health hazard. Starting at age 30, your systolic blood pressure rises four points per decade, and joint degeneration begins to occur.
Here’s how to turn back your biological clock—and keep midlife years in front of you.
THE PROBLEM
Corroding Joints
Even though arthritis doesn’t usually set in until your 50s, the damage that causes it is happening now. THE FIX: Eat threesix-ounce servings of cold-water fish weekly. Specifically, have salmon, mackerel, trout, halibut, or white tuna—each packs more than 1,000 mg of fish oil. A UK study found that regularly consuming this amount of fish oil appeared to halt cartilage-eating enzymes in 86 percent of people who are facing joint-replacement surgery. Fish oil slows down cartilage degeneration and reduces factors that cause inflammation, says lead researcher Bruce Caterson, PhD.
THE PROBLEM
Rising Blood Pressure
Some men are always close to their boiling points. And new research from the Netherlands may explain why. The scientists discovered that besides the obvious factors—obesity, lack of physical activity, and high salt consumption—diets containing too little potassium were the primary cause of hypertension. In their analysis, the scientists used 3,500 mg daily as the cutoff for defining a low potassium intake. The average intake for a man in his 30s? Only 3,100 mg. THE FIX: Add ½ cup of beans, a banana, or a handful of raisins to your daily diet. Each will increase your potassium intake by about 400 mg a day, boosting you above that 3,500 mg benchmark.
THE PROBLEM
Waning Sex Drive
Don’t wither away down under. THE FIX: Munch on two handfuls of walnuts, peanuts, or almonds every day. Research shows that men with diets high in monounsaturated fat—the kind found in nuts—have higher testosterone levels than those who don’t eat enough of the healthy fat. Nuts are also the best food source of arginine, an amino acid that improves bloodflow throughout your body—including below the belt.
THE PROBLEM
Your metabolism is slowing
By snacking on the right foods—those that are low in sugar but rich in protein—you’ll keep your metabolic furnace stoked, and be less likely to binge between meals. THE FIX: Have one slice of hard or semihard cheese—for instance, Cheddar, Swiss, or provolone—two or three times a day. Cheese has seven grams of protein per slice and contains no sugar. That means it doesn’t raise blood-sugar levels, so your body stays in fat-burning mode. Want an alternative? Opt for a cup of low-fat plain yogurt or a stick of beef jerky, or multitask with a handful of almonds. (See “Waning Sex Drive,” above.)
THE PROBLEM
You Can't Lift As Much Weight
As testosterone levels start to drop, it takes longer for your muscles to return to full strength after each workout. THE FIX: Eat broccoli and bell peppers. Together, they’re packed with vitamins C and E, two nutrients that fight free radicals—rogue molecules that slow the repair of exercise-induced muscle damage, impeding recovery. Try this 15-minute meal from resident “Muscle Chow” columnist Gregg Avedon. It’s infused with the most effective ingredients for speeding muscle recovery after a hard workout—vitamins C and E, high-quality protein, and slow-digesting carbohydrates. In a deep saucepan, sauté one tablespoon of chopped onion, ¼ of a red bell pepper (cut into long, thin strips), and a pinch of black pepper on medium heat for two minutes. Next, add ½ pound of turkey-breast strips and one teaspoon of sage. Brown the turkey for two minutes, then add one cup of chicken broth and one cup of broccoli florets. Bring to a boil for one minute, then stir in ½ cup of plain, uncooked couscous. Cover the pan, remove it from the heat, and let it sit for 5-10 minutes before serving.
THE PROBLEM
Every Lunch Is A Business Lunch
Dining out means restaurant megaportions—and, most likely, a mega-gut. THE FIX: Trade that grilled-chicken sandwich for a grilled-chicken salad. UK researchers found that men who ate a low-glycemic lunch—one without bread, rice, or pasta—burned more fat for three hours after eating than those who ate a high-glycemic meal, even though both groups consumed the same number of calories. More smart choices: chicken stir-fry, fajitas sans the tortillas, or even a 6- to 8-ounce steak with a side salad or steamed vegetables.
» Health archive
Men's Health Philippines - July 2006 Issue
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walnuts - boost sex drive
broccoli - repairs muscle
salmon - preserves your knees
cheese - burns fat
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