Last year a managed to complete a triathlon, but it was hard and my muscles and joints did not thank me for it. As I approach middle age, I need to prioritise my health and well-being more than ever. With the demands of work, family, and various responsibilities, staying healthy is so important. Thankfully, I’ve learned from a nutritionist friend that adding certain superfoods and supplements into one’s diet can make a significant difference in overall health and longevity.

To avoid you all having to find your own nutritionist friend to get free advice from, I thought I would outline what I remember about our chats on superfoods and supplements that other ‘near’ middle-aged men should consider, most of which can be picked up from your local Holland & Barrett Gibraltar store.

Nutrition and Middle Age

Middle age will bring about changes in metabolism, hormone levels, and overall body composition. As a result, I have been told that maintaining a balanced and nutritious diet becomes crucial for sustaining optimal health and vitality. If you don’t already, increase your intake of vitamins, minerals, antioxidants, and other essential nutrients can help mitigate the effects of aging, enhance energy levels, and support various bodily functions.

Ditch The Fast Food. Pick up The Superfood

  1. Salmon: Rich in omega-3 fatty acids, salmon is beneficial for heart health, cognitive function, and joint health. Incorporating fatty fish like salmon into your diet at least twice a week can provide ample amounts of omega-3s.
  2. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants, vitamins, and fiber. These superfoods help combat inflammation, support immune function, and promote overall well-being.
  3. Leafy Greens: Spinach, kale, and Swiss chard are excellent sources of vitamins A, C, and K, as well as minerals like calcium and magnesium. Consuming leafy greens regularly can aid in maintaining bone health, regulating blood pressure, and supporting a healthy immune system.
  4. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in omega-3s, fiber, and plant-based protein. Snacking on a handful of nuts or incorporating seeds into smoothies and salads can provide essential nutrients for overall health.

Supplements for Middle-Aged Men

  1. Multivitamin: A high-quality multivitamin tailored for men can fill nutritional gaps and ensure adequate intake of vitamins and minerals essential for overall health. Look for formulations that include vitamins D, B-complex, and zinc, among others.
  2. Omega-3 Fish Oil: Supplementing with omega-3 fish oil capsules can support heart health, brain function, and joint mobility. Opt for a fish oil supplement that contains both EPA and DHA for maximum benefits.
  3. Probiotics: Maintaining gut health becomes increasingly important with age. Probiotic supplements help support a healthy gut microbiome, improve digestion, and boost immune function. Choose a probiotic supplement with diverse strains for optimal gut support.
  4. Coenzyme Q10 (CoQ10): CoQ10 is a powerful antioxidant that plays a vital role in energy production within cells. Supplementing with CoQ10 can support heart health, enhance energy levels, and reduce oxidative stress associated with aging.

When it comes to sourcing high-quality health supplements, most supermarkets have a growing selection but you’ll end up paying more. Holland and Barrett seem to be everywhere and I even saw a Holland & Barrett Gibraltar which is impressive for an island only 6km long. They offer a wide range of products tailored to men’s health needs and in most cases are cheaper than the supermarket alternative.

So as I transition into middle age, and my bones start cracking and start to bruise like a peach, prioritising what going into my body is essential for maintaining optimal health and vitality. Nutrient-dense foods like salmon, berries, and leafy greens, don’t taste as bad as you think and combined with along with key supplements such as omega-3 fish oil and probiotics, you could actually thrive in your middle years. So its time to ditch the ultra processed junk and switch to more natural foods.

About The Author

Gadget lover, gamer, tech obsessed daddy blogger - Loving husband, father of two girls and dog owner