Let’s continue celebrating the great men in our lives! June is Men’s Health Month!
We know that healthier eating, exercising regularly, and choosing better products will improve overall health. Creating awareness of how our lifestyle habits influence preventable diseases, correct cell health deficiencies, and promote strong energy production is key to living a vibrant life. Our morning routine can set the tone for energy levels and mental clarity throughout the day. Food selection patterns will sustain that energy and create the right balance for all your health and performance needs.
Upon waking, your first health-focused intent should be hydration. Aim for 12 ounces of water immediately after rising to flush away toxins and alert your body systems. Begin your day with a balanced breakfast focused on muscle-protecting proteins, healthy fats, and some fiber. Since one egg only contains 7 grams of protein, add lean meats or nonfat dairy options to meet your daily protein goals. Use caution if consuming popular breakfast options with added sugars and excess carbohydrates, as these may cause blood sugar spikes, leaving you with brain fog and an inability to focus.
Set yourself up for success! Speak with your fitness team regarding your estimated nutrient goals for calories and macronutrients. Calorie needs should complement your training regimen and be reevaluated every few months depending on your progress. Understanding whether you are in a calorie surplus, maintenance, or deficit can reveal if you are managing a healthy weight as you age. Also, incorporate fiber-forward food selections into your day, aiming for 30 grams of fiber daily. This supports gut health, improves immune response, and better manages many health biomarkers. Top vegetable recommendations that are also low in added calories include cauliflower, asparagus, artichokes, spinach, beets, broccoli, and eggplant.
To enhance your performance training, focus on incorporating foods that support natural testosterone levels. Research shows that diets low in fat and deficient in vitamin D, magnesium, or selenium correlate with poor testosterone health. Selecting fatty fish offers high levels of vitamin D, zinc, and omega-3 fatty acids, which help support your hormone levels. It is suggested to select wild-caught fish, consider consuming the skin, and if you don’t particularly care for fish, consider a fish oil supplement. Balance your diet with other healthy fats from avocados and add selenium from whole eggs. Improving zinc levels is critical for testosterone production, and shellfish is a great source. Incorporating magnesium-rich dark leafy greens or pumpkin seeds may also help promote healthy testosterone levels. Selecting foods higher in antioxidants such as cherries or berries can better manage inflammation and weight, both of which influence testosterone production.
Implementing daily health patterns can rebalance hormones, boost your energy, and keep you on track toward your fitness goals. To learn more about how nutrition can support your health and wellness, please contact Houstonian Club Registered Dietitian Elayna Nunley at
enunley@houstonian.com.