2 Eat your greens-including at least 5 servings of fruit and veg daily, ideally 2 from fruit and 3 from variety of veg.

3 clove of garlic a day-either have clove garlic most days, or if not fond of the odour take odourless aged Kyolic garlic instead.

4 Don’t add salt to your food-

5 Cut back on tea and coffee-ideally no more than 2 coffees or 2 teas daily .

6 Limit alcohol .

7 Reduce stress levels-focus on achieving a good life balance , simple additions such as exercise , meditation , tai chi  are great to reducing stress and bringing sense of calm , or talking to a trusted friend or counsellor if you have some issues to resolve can make a big difference.

8 Stop smoking .

9 Exercise  .

10 supplement with a good multivitamin if and when needed, other supplements may be beneficial at certain times, always contact your health care provider or nutritional therapist for individualised recommendations.

The good news is Positive nutrition and lifestyle changes in men can help prevent heart disease, diabetes, stroke and many diseases and cancers.

Heart health-cardiovascular disease remains leading cause of death in men, so men need to be aware of their cholesterol levels, and their blood pressure, diet wise eating plenty of fruit and veg ,especially green leafy veg , such as kale , broccoli , spinach ,rocket and watercress and in general aiming to eat as many colours of the rainbow in different fruits and veg help ensure an adequate intake of antioxidants which are protective to the heart.

Other nutrients important for heart are omega 3 fatty acids , either by consuming oily fish 2-3 times weekly(salmon , mackerel , sardines) or taking a good quality fish oil supplement. Vitamin C and E other important nutrients for the heart and Co-enzyme Q10 is also known to offer protection for the heart.

Zinc is critical mineral for healthy sperm, in terms of quality and motility. Selenium is also necessary for male fertility.

Foods and habits to reduce or avoid- reduce intake of refined, processed foods, in favour of wholefoods , whole grains , beans and pulses, good quality protein and lots of fruit and veg.

Cut back on alcohol as this can increase risk of cardiovascular disease, Diabetes and well as weight gain and obesity.

Stop smoking as this clogs the arteries as well as numerous other negative health effects.

PROSTATE SUPPORT .

Benign prostate hyperplasia, commonly known as BPH , is one of the commonest problems to affect men , yet because it deals with the prostate, men can sometimes be reluctant to discuss it. It causes an enlarged prostate, and symptoms can include frequent trips to toilet, getting up during night to go to toilet, feeling of not having emptied bladder properly, and loss of libido. It is a condition that effects millions of men, and chances of getting it rise as one gets older, by age 80 , it is estimated that 70 % of men will be affected by BPH. It is very important to keep an eye on symptoms, and if concerned about anything contact your doctor, just to rule out anything more serious, such as prostate cancer.

The herb Saw Palmetto is good choice of supplement available from health stores for men suffering from BPH , as it can help deal with urinary symptoms.

Some sizzling nutrients to include either through food or supplements…

B vitamins – these are known as our anti stress vitamins ,the body’s need for b’s increases when we are feeling stressed, especially b3 and b5,and all the b vits are needed for release of energy from food,good food sources of vitamin B are green leafy veg,wholefoods,nut and seeds,and eggs ,if you havn’t been eating many of these foods you may benefit from a B complex or multivit which will ensure you get the optimum amount. Siberian ginseng-this fab herb is classed as an adaptogen, which means it works according to your body’s needs, providing energy when required .it is very nourishing to adrenal glands. Rhodiola rosea-like ginseng, Rhodiola is also an adaptogen, it has also been shown to help boost energy, improve memory, and may act as a herbal antidepressant. Essential fatty acids- renowned for their anti aging properties , and reducing rick to cardiovascular disease ,also have powerful anti inflammatory properties and vital for keeping hair ,skin ,nails and membranes healthy and radiant. Vitamin E –plays an important role in reproductive health-found in foods such as olive oil, seeds and nuts, and organic butter-this powerful antioxidant protects your sex glands from the stress generated by free radicals .Free radicals are like loose cannons that can damage proteins ,dna ,and the lipids inside our cells. Bioflavinoids  – important role in keeping blood vessels flexible , these vitamin like substances can be found in variety of plants ,sources include fruits and veg  like apples, prunes, citrus fruits ,and cabbage, onions, grapes and red wine, blackberries ,tomatoes-the highest concentration of flavonoids is found in the leaves ,skin and seeds of fruit and veg(which is often discarded) , other sources are walnuts, pecan nuts, green tea ,rosemary, pine bark ,and garlic. Asparagus- rich in folate which is essential for reproductive health.It is a natural diuretic,helping to flush out toxins,and Asparagus also contains a flavonoid called rutin which boosts circulation.  Chilies- spice things up with chilies,they contain the chemical capsaicin,which induces the release of endorphins ,containing mood boosting properties and giving us that feel good factor.They also help to speed up metaboilm and increase circulation,a little goes a long way!

And lastly getting all lovey dovey is good for our health,it slows down the aging process,as it is very destressing-and stress certainely accelerates the aging process. Also IGA is an antibody found in saliva which defends against colds and flu,stress reduces IGA levels,but regular sex can increase levels of IGA in the blood by up to 30%.

 Supplements to help ease a hangover -(Take before going out and ideally before
going to bed,and again following morning)- Milk thistle,Vitamin C and Magnesium.

Super hangover cure drink!

Large glass of filtered water with 1 teaspoon organic apple cider added and 1 teaspoon Irish honey/maple syrup/agave syrup added top up with little hot water stir well and enjoy -great to rehydrate the body(add juice of half lemon if desired-if stomach not too delicate).

Throughout day drink filtered water with fresh lemon juice added as lemon is fab for cleansing and for liver! Also choose nettle and dandelion teas(great for liver, kidneys and detox)as well as green/white teas and ginger ,fennel  and peppermint teas ,great for easing digestion and nausea ! Aim to get to bed early the following night…or have a little catnap during day is a good alternative.Get as much fresh air as possible..go for a long walk, the exercise and oxygen is great for the liver and will help rejuvenate the whole body….helping you to get ready for the next party!:-)