If the numbers on your scales seem to have a direct correlation with the number of candles on your birthday cake, I’m not surprised. As a woman I’m only too aware of a wonderful thing we call the ‘menopause middle’ but did you know, that lovable ‘dad bod’ we call middle-aged spread is very similar…
Is manapause making weight control more difficult for older men?
Just like with women, as men age their bodies get less efficient at the processes it used to be able to handle without you having to think about it. Back in your youth if you had a few heavy weekends it was easy to shift the extra pounds by stepping up the running and cutting out the beers and crisps for a bit, but these days, it’s doesn’t seem to be working quite like that.
As we age (and this goes for women and men) our bodies need less energy – we’re no longer developing, and our cells are reproducing at a slower rate – so we need to take in less energy through food and drink.
As we’ve already determined, ‘manapause’ is a bit misleading as the hormonal changes really aren’t as dramatic as in menopause for women, but after the age of around 40, the hormone testosterone in men does begin to drop.
Testosterone is responsible for all those male characteristics, and in adulthood signals the body to make new red blood cells, keeps bones and muscles strong, regulates fat distribution and enhances the sex drive. So, with a drop in the hormone men will generally find muscle mass reduces and fat accumulates.
NB: We’re talking about a normal range of testosterone reduction, not the medical condition of hypogonadism which IS a drastic change.
Combined with other changes occurring after the age of 40: slowing metabolism and possible increased stress levels it’s no wonder that manopause causes weight gain in older men.
But what can you do about it?
I’ve got some great tips that should help reduce your stress levels, regulate your energy intake and help you tone up…
Pack in the protein
Lean beef, chicken, turkey, fish and eggs are your friends – embrace them! Protein helps build muscle mass, especially after exercise, so if you’ve been for a run or even done Pilates, give yourself a high protein snack within an hour of finishing.
Boost Vitamin D
If you like fish, choose the fatty kind. Salmon, tuna and mackerel are high in Vitamin D and the ‘good fats’ that mop up cholesterol from your blood vessels. And certainly during the darker days in the winter, I urge everyone to take a Vitamin D supplement every day.
Swap your cling film for foil
BPA (Bisphenol-A) is a chemical found in some plastics – rather than choosing plastic wrap, go for foil or beeswax wraps instead, and check your sports bottles are BPA-free, especially if you’re in the habit of leaving them in the car where they might warm up.
Get in to metal…
I’m not planning on playing Slipknot in class anytime soon. I mean boost your Magnesium and Zinc levels with your diet by making sure you get loads of rich greens and legumes (or oysters if you fancy trying to boost that sex drive too). Beef and some breakfast cereals are also good sources.
Swap sunflower oil for olive oil
I’m not suggesting sunflower oil is bad for you, but I am suggesting olive oil is better! Some sunflower oils might be high in Omega-6 which contributes to inflammation, and some can release toxic compounds when heated to higher temperatures over time (knock the chippy on the head!) Olive oil is rich in Omega-9 which is the fat that mops up that cholesterol – and it tastes nicer with balsamic vinegar and crusty bread!
Stay hydrated
I know it’s annoying and fitness professionals say it all the time, but you’re probably dehydrated… If your body is 60% water (brain & heart = 73%, muscles = 79%), then it stands to reason all those organs would perform better when fully hydrated, and the cell process will be unhindered.
Keep exercising!
There’s no reason why getting older means you have to stop surfing or running and doing obstacle course races – just bear in mind that increasing cortisol levels (the stress hormone) by taking part in hard exercise like that might have an effect on how the body stores fat… Keep doing what you love, but add in some relaxing things like yoga, Tai Chi, long walks and gardening to bring that cortisone right down and get those endorphins swimming round your body!