metabolism slows down
As men enter their 30s, their metabolic rate begins to decline slightly. Increased stress also increases the risk of health problems such as high blood pressure, diabetes and many lifestyle-related diseases.
At this stage, the diet should focus on maintaining balanced meals, prioritizing cooking at home instead of processed foods. At the same time, control your portion sizes because your calorie needs are lower than those of your 20.
Choose complex carbohydrates from whole grains, beans, and vegetables; increase protein to protect muscle mass; supplement healthy fats from fish oil, nuts, and butter to reduce inflammation.
Limit processed snacks because they contain a lot of salt and poor quality oil. Foods high in sugar also disrupt insulin activity, increasing the risk of diabetes.
bone and muscle health begins to decline
bone density begins to decline from the early 30s. At this time, the body needs a lot of calcium, manganese and fish such as salmon and mackerel to help reduce inflammation and protect cartilage. Muscle loss also occurs silently during this stage when the muscle maintaining motor bonds gradually weaken with age.
To limit impairment, increase high-quality protein from eggs, fish, lean meat, nuts, and maintain functional exercise or endurance training. The combination of nutrition and exercise helps protect bones and joints and reduce the risk of injury.
