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7. Are You Eating Right? Nutrition Tips for Men in Their 30s, 40s, and 50s

As we mark International Men’s Health Week, it’s crucial to recognise that men’s health goes beyond gym routines and muscle gains.

Inputs by: Lavleen Kaur, Founder of Santushti Holistic Health & Diet Insight Nutrition Academy

As we observe International Men’s Health Week, it’s a timely reminder that strength isn't just about muscle. It's about resilience, vitality, and long-term well-being. At Santushti, we believe in aligning nutrition with life’s changing phases. Just as a man evolves through each decade, so do his nutritional needs. Let’s explore how men can build strength the natural way – with food, balance, and awareness.

In Your 20s: Fueling Foundation

The 20s are a phase of ambition, hustle, and often, neglect of health. Energy demands are high, and metabolism is fast, but this is also when lifelong habits are formed.

• What to focus on:  high-quality protein (lentils, paneer, eggs), whole grains, nuts, and antioxidant-rich fruits.
• What to avoid: processed protein powders and energy drinks. Instead, choose natural smoothies, nuts, and seeds for pre/post-workout nutrition.

Tip: Don't skip meals. Build a strong digestive foundation with simple home-cooked meals, avoiding excessive late-night eating.

In Your 30s: Hormonal Harmony

This decade often brings stress from work and family responsibilities, leading to erratic schedules and hormonal fluctuations.

• Key focus: Balance blood sugar levels. Prioritise complex carbs, fiber, and omega-3s from flaxseeds, walnuts, and ghee.
• Include: Seasonal vegetables, warm herbal teas, and adaptogenic herbs like ashwagandha under guidance.
• Watch for: Signs of fatigue, weight gain around the belly, or lowered stamina, often tied to hormonal imbalances or gut health issues.

In Your 40s: Strengthening from Within

Men in their 40s may notice slower metabolism and early warning signs of lifestyle disorders such as high cholesterol, acidity, or early hypertension.

• Nutrition strategy: Anti-inflammatory foods like turmeric, garlic, and bitter greens (like methi and karela).
• Embrace: millets and traditional grains like barley or amaranth. Hydrate well and support liver detox with herbs like triphala.     

Tip: Include probiotic-rich foods like buttermilk or fermented kanji to support digestion and immunity.

In Your 50s & Beyond: Prevent, Preserve, Protect

This is a time to focus on preservation of muscle mass, bone density, cognitive function, and emotional balance.

• Must-haves: calcium-rich foods (ragi, sesame seeds), plant-based protein, and heart-healthy fats like mustard oil or cold-pressed oils.
• Mindful eating: small, frequent meals that are easy to digest. Avoid late-night eating and overly spicy food.
• Support: Include Ayurvedic rasayanas or rejuvenating herbs under professional guidance to maintain vitality and balance.

True strength lies in conscious living. Men often ignore early signs of imbalance, mistaking strength for silence. At Santushti, we encourage preventive care over curative stress. With personalised nutrition, Ayurvedic therapies, and holistic lifestyle guidance, men can reclaim their strength naturally, at every age.

Let’s celebrate not just men’s health but their healing potential.

Cover Credits: Instagram @vedangraina