Men Over 50 Gain Muscle and Lose Weight

Men Over 50 – Beware the Silent Killer

This year, for every women diagnosed with breast cancer, approximately two men will be diagnosed with prostate cancer.  In fact, for a man living past 70, the probability of prostate cancer approaches 100%. And most certainly the risk of prostate cancer is high for men over 50.

Men Over 50 Can Prevent Prostate Cancer

Men over 50 can reduce prostate cancer risks by changing their body composition and adopting a healthy lifestyle.

Yet for all of the tremendous support and publicity that goes out for breast cancer, men’s prostate cancer remains a silent killer.

While progress continues on understanding, preventing, and treating prostate cancer, men over 50 can take important steps towards reducing their risk of prostate disease, and, like always, it comes down to two lifestyle regimens: eating right and exercise.

Like most health alternatives, evidence shows that choosing a healthy diet that’s low in fat and full of fruits and vegetables may reduce the risk of prostate cancer in men over 50.  Here are diet options men over 50 should adopt:

  • Reduce your overall calories.  The goal here is to reduce body fat, and a man over 50 should be at about 15%.  Have your body fat checked by a fitness professional and have them calculate your daily calorie needs.  Then, reduce your calorie intake to 500 calories below your daily needs, this will cause you to lose about 1 pound of body fat per week until reaching your target level of 15%.
    • Change  your fat intake.  We need fat, but the right kinds and the right amounts.  Get mostly omega 3 fats from fish and nuts.  Try to minimize omega 6 fats that come from processed oils.
    • Eat more fruits and vegetables ( a lot more). Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of prostate cancer.  But more importantly, fruits and especially vegetables provide low-glycemic, or complex carbohydrates, providing a slow drip of energy that get used up and not stored as fat.
    • Drink alcohol in moderation, if at all, and don’t smoke. If you choose to drink alcohol, limit yourself to no more than one serving per day. If you smoke, stop.

    Studies show that men who exercise may have a reduced risk of prostate cancer. Choose a combination of resistance training (weight lifting) and light cardio.  Lifting weights adds muscle, contributing to a healthier body composition of more lean muscle mass and less body fat.  Cardio burns calories and contributes to a healthy cardiovascular system.

    If you don’t already exercise, make an appointment with your doctor to ensure it’s OK for you to get started. When you begin exercising, go slowly.  If you don’t know what to do, get with a personal trainer, it will be the best investment you ever make.  And if you’ve been sedentary for a while, get a physical before beginning your workouts.

    When men over 50 have lean muscle mass, low body fat,  eat right and live a healthy lifestyle, they increase their overall ability to fight disease, be it prostate or otherwise.  So adopt these things into your life.  It won’t eliminate your  odds of contracting prostate cancer, but it will definitely improve them.

    Additionally, go get a checkup and have your prostate checked, it’s simple and just takes a minute.  Visit with your doctor about your personal risk factors and additional ways you can guard against prostate cancer.

    Do a favor to all men over 50 – share this article with them to help spread awareness of the risks of prostate cancer and to make them aware that they can and should take actions to reduce their personal risks of contracting the disease.

     

    2 Responses to Men Over 50 – Beware the Silent Killer

    • admin says:

      Thanks Gregger, many men are uncomfortable with the prostate exam based on myth and therefore avoid it, it’s really so easy and simple and sooooo, necessary!

    • Gregger says:

      Great reminder!
      I see my Doctor 2-3 times per year… My next visit is in mid September, and time for my yearly exam.
      It does take only a minute, and it is so very important!

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Men Over 50 Lose Weight and Gain Muscle

    Best Masters Fitness

    Copyright © 2012. All Rights Reserved.