Self-Care Menu Recommendations for Middle-Aged Men
As men reach middle age, self-care becomes increasingly important—especially for those working in office environments. Here, we explore essential dietary recommendations for maintaining health, particularly for office workers who spend long hours behind computers.
What to Eat When You Work in an Office
Individuals engaged in desk jobs often experience declining vision due to prolonged screen time. To combat this, incorporating Vitamin A-rich foods into your diet is crucial. Consuming three carrots per week can significantly help maintain healthy levels of Vitamin A in the body. Additionally, office workers may find themselves lacking Vitamin D because of limited sun exposure, which can increase the risk of osteoporosis. To address this, it's recommended to eat foods rich in Vitamin D such as fatty fish and chicken liver.
Recipe Suggestion: Coriander Fish Soup
Ingredients:
- Fresh fish meat - 480g
- Bamboo shoots - 40g
- Straw mushrooms - 40g
- Egg white - 1
- Chicken liver - 20g
- Stock - 4 cups
- Red chili - 2 pieces
- Coriander leaves - a few
Instructions:
- Clean the fresh fish and steam it until cooked, then flake the meat.
- Wash and blanch the bamboo shoots, straw mushrooms, and chicken liver before cutting them into small pieces. Prepare the red chili by removing the seeds and cutting it into diamond shapes.
- In a pot, combine the stock with bamboo shoots, straw mushrooms, and chicken liver. Season with salt. Once boiling, add the fish meat and red chili. Gradually stir in the egg white and garnish with coriander leaves before serving.
Foods to Stabilize Mood
Calcium plays a vital role in stabilizing mood and can help prevent aggressive or destructive behavior. For those experiencing irritability, dairy products such as milk, yogurt, and cheese, along with calcium-rich options like dried fish and bone broth, can assist in calming the mind. Under high psychological stress, the body's requirement for Vitamin C significantly increases. It is advisable for those facing mental strain to consume 3 to 5 fresh jujubes daily to replenish Vitamin C levels. Many professionals in the U.S. take Vitamin C supplements regularly to cope with a high-pressure work environment.
Recipe Suggestion: Creamy Mushroom Pot
Ingredients:
- Potatoes - 160g
- Fresh mushrooms - 160g
- Butter - 2 teaspoons
- Light cream - 1 tablespoon
- Cream of mushroom soup - half a can
- Water - half a cup
- Light cream - half a cup
- Salt - a pinch
Instructions:
- Steam the potatoes until soft, then mash them with butter, light cream, and seasoning.
- Remove the stems from the mushrooms, cleanse them thoroughly, and stuff them with the potato mixture before pan-frying.
- In a separate pot, combine the creamy ingredients and bring to a boil. Add the stuffed mushrooms and simmer until thoroughly heated.
Incorporating these recipes into your self-care menu not only supports physical health but can also enhance emotional wellbeing, making them ideal for middle-aged men navigating the demands of an office lifestyle.