Mental health isn’t a “men’s issue” or a “women’s issue” — it’s a human issue.
But during November, we shine a special light on men, because too many are still suffering in silence.
Men over 40 experience big life shifts — increased pressure at work, caring for others, the physical changes of andropause, and a metabolism that doesn’t bounce back like it used to. It’s no surprise that mood, stress tolerance, and motivation can take a hit.
What often gets overlooked?
Food is deeply connected to how we feel.
And supporting the brain nutritionally can change everything.
How Nutrition Impacts Men’s Mental Wellbeing
Here are three key drivers that shift with age — and how food fits in:
1️⃣ Hormones change
Testosterone gradually decreases after 40, and this can affect energy, mood and confidence.
✅ Foods that help: eggs, oily fish, leafy greens, pumpkin seeds, beans, avocado
2️⃣ Stress takes control
Chronic work and life stress spikes cortisol, leading to fatigue, cravings and poor sleep — all which worsen low mood.
✅ Foods that help: wholegrains, nuts, magnesium-rich veg (spinach, kale), herbal teas
3️⃣ The gut-brain link becomes louder
Around 90% of serotonin — our “feel-good chemical” — is made in the gut.
If digestion struggles, mood often follows.
✅ Foods that help: fermented foods, fibre-rich fruit & veg, pulses, oats
Small improvements here can feel like big wins.
Practical Ways Men Over 40 Can Eat for Better Mood
Try adopting a few of these simple shifts:
• Build meals around protein + fibre to keep blood sugar (& mood) steady
• Add omega-3 rich fish twice a week to reduce inflammation and support the brain
• Swap late-night snacks for evening magnesium foods like nuts or banana
• Limit high alcohol evenings — it disrupts sleep and next-day mood
• Stay consistent: mental health thrives on routine, not perfection
The truth is — nutrition, stress and mood are all connected.
When men learn to support one, the others start to strengthen too.
If you’re ready to feel like yourself again…
You don’t have to power through exhaustion or low mood.
You don’t have to ignore your body’s signals.
And you absolutely shouldn’t do it alone.
I help men and women over 40 rebalance their hormones, boost energy, and feel stronger from the inside out — with a nutrition plan that fits real life.
If you’d like support, I’m here.
Warmly,
Milvia Pili, FNTP
Nutritional Therapist
