Question: Is it just a myth? Or do men lose weight faster than women?
It doesn't seem fair. Many women I talk to say they can look at a piece of cake and gain weight, while all a man has to do is cut back his portions a little and watch the pounds fall off. It is true that men lose weight faster than women and there are a few reasons why. One difference lies in food preferences. Men love to eat meat, while women are more connected to carbohydrate-rich foods like bread and sweets. It's much easier to overeat carbs than it is meat. As well, women are more likely to eat for emotional reasons, which can hinder weight loss success.
But men are also genetically programmed to lose weight faster. Men have more muscle mass than women due to the hormone testosterone. Muscle mass is the key factor that determines one's metabolism, the rate at which we burn calories. Because men have more muscle mass, they burn more calories during the day, even at rest.
Men tend to gain excess weight around their middle. It's easier to lose abdominal fat than it is to lose fat around the hips and thighs because it is more metabolically active. But it's a double edged sword: although men can lose belly fat faster, this is the more dangerous type of fat to be carrying. Abdominal fat is clearly linked with a greater risk of heart attack and type 2 diabetes.
Question: What are the top 5 super foods for men?
There are many foods that men should add to their diet to get the nutrients they uniquely need to protect their health. These five foods are definitely on the top of the list.
Tomatoes. Studies have found that men who eat plenty of tomatoes, tomato sauce and pizza have a lower risk of prostate cancer. In a study from Harvard that followed nearly 48,000 healthy men found that those who consumed 10 or more weekly servings of tomato based foods - versus less than once - had a 35 per cent lower risk of prostate cancer. Scientists attribute lycopene's protective effects to lycopene, a natural compound than has antioxidant effects in the body. While fresh tomatoes contain lycopene, the best sources are heat processed tomato products, like tomato juice, tomato sauce and canned tomatoes. Heat processing makes lycopene more available to the body.
Studies suggest an intake of 6 to 12 milligrams per day offers cancer protection. One cup of tomato juice has 22 milligrams!
Carrots. Orange coloured vegetables like carrots, sweet potatoes and winter squash are excellent sources of beta-carotene, another phytochemical that has antioxidant effects in the body. Many studies have found that people who consume the most beta carotene from foods -- not supplements -- have a lower risk of heart attack. Beta carotene is thought to defend LDL cholesterol in your bloodstream from becoming oxidized by free radicals. Oxidized LDL cholesterol is considered more dangerous because it sticks more readily than artery walls.
Heart disease is the leading cause of death for men. What's more, men develop heart disease 10 years earlier than women. The average age men suffer a first heart attack is 56 years versus 65 years of age in women. The sooner men add heart healthy foods to their diet the better.
Flaxseed. Studies conducted in animals and men suggest that a flaxseed-enriched diet can prevent prostate cancer. To reap the benefits of flaxseed, you need to grind it before you eat it. Flaxseed might also slow the progression of prostate cancer. In a study of men with prostate cancer, a low-fat diet supplemented with ground flaxseed reduced serum testosterone, slowed the growth rate of cancer cells, and increased the death rate of cancer cells.
Flaxseed is high in lignans, compounds that can bind to male hormones and increase their elimination through the digestive system. In addition, flaxseed is a rich source of omega-3 fatty acids, which have been linked in some studies to a lower incidence of prostate cancer.
Men should consume 1 to 2 tablespoons of ground flaxseed per day. Grinding flaxseed releases its lignans and omega-3 fatty acids, making them available for absorption.
Brazil nuts. Brazil nuts are an exceptional source of selenium, an antioxidant mineral that is important for prostate health. Studies suggest that consuming enough selenium reduces the risk of prostate cancer. Men need 55 micrograms of selenium each day -- the amount found in only one-half of a Brazil nut!
Oysters. Just two to three oysters deliver more than a full day's supply of zinc, a mineral critical for the normal functioning of the male reproductive system. Three oysters provide only 25 calories, 0.5 gram of fat and 16 milligrams of zinc -- 1.5 times the recommended dietary intake for men. Some research suggests that not getting enough zinc can result in low testosterone and low sperm count. In one study when men with low testosterone were given supplemental zinc, testosterone levels and sperm counts rose.
Question: How important is it for men to supplement their diet with a multivitamin?
A multivitamin can provide a safety net if you don't get your full complement of nutrients from diet. For men, a one-a-day multivitamin gives them a edge on their B vitamin and selenium intake, and it also helps them get 400 IU of vitamin D (the Canadian Cancer Society advises we now take 1000 IU per day to reduce the risk of certain cancers). And despite good intentions, not all men follow Canada's Food Guide to the letter.
But more is not better. A 2007 study published in the Journal of the National Cancer Institute found that taking a multivitamin more than seven times per week was linked with a greater risk of advanced prostate cancer and risk of death from the disease. The link was strongest in men with a family history of prostate cancer and in men who also took zinc, selenium, or beta-carotene supplements. Regular multivitamin use (no more than once daily) did not boost prostate cancer risk.
So, yes, a regular -- not super potency -- multivitamin is a wise idea for men. Men also need to ensure they are getting 1000 IU of vitamin D every day from supplements including their multi, calcium supplements and an extra vitamin D tablet if needed. I also advise a fish oil capsule to help reduce the risk of heart disease if men don't eat oily fish twice per week.
Question: Are men also at risk of getting osteoporosis?
Yes, one in eight men over 50 get osteoporosis although it is more common in men than it is in women. Nevertheless, men do get the disease and that's why it's important for all men to meet their daily calcium and vitamin D requirements. Bone health is not just a woman's concern, men need to be alert to their risk factors too.
