Weight gain
Health checks
- Waist measurement, no more than 80cm (for women) and 94cm (for men) BMI, which should be 18.5–24 (unless heavier due to muscle)
Diet
- Serve small portions and eat food low in fat, glycemic index (GI) and kilojoules)
- Address food allergies and eat spicy food to boost metabolism
Exercise
- Exercise for 30 minutes or more on most days
- Cross-train to increase strength, aerobic fitness, balance and flexibility
Emotions
- Learn to live in the moment to beat stress, which can lead to abdominal weight gain (from cortisol), cravings and increased appetite
Lifestyle
- Avoid smoking
- Get enough sleep— less than six hours can cause increased appetite and insulin levels
- Home-cook food
Supplements/herbs
- Chromium and lipoic acid to stabilise blood sugar
- Gymnema sylvestre and L-gluatamine for sugar cravings
- Lecithin and L-carnitine for fat burning
Skin
Health checks
- See specialist for yearly skin cancer screening
- Monitor own skin and see GP about changed moles, freckles or concerning new spots
Diet
- Eat antioxidant-rich fruits/vegetables
- Minimise sugar intake and browned or barbecued foods, which cause wrinkles via glycation
- Cut alcohol and caffeine
Exercise
- Do aerobic exercise (eg cycling, jogging) to boost circulation, enhance oxygenation to cells and keep skin supple from the inside
Emotions
- Avoid arguments — studies show they slow healing
- Minimise anxiety, which can dehydrate skin
Lifestyle
- Reduce sun damage: use a broad-spectrum sunscreen, wide-brimmed hat and avoid sunbaking
- Increase water intake to maintain skin moisture
Supplements/herbs
- Glucosamine for collagen synthesis
- Antioxidants to penetrate the dermis eg Q10, silymarin, catechins and pycnogenol
- Fish oil for inlammation
Bones
Health checks
- Get bone density checked over 65 or earlier if you you have a small build, family history of fractures or use corticosteroid medication
Diet
- Eat more fish and high-calcium foods, eg dairy products, legumes and green leafy vegetables
- Avoid soft drinks, too much alcohol and caffeine and excess salt
Exercise
- Weight-bearing activities eg walking, running and strength training, to maintain bone mass and strength
Emotions
- Seek counselling for depression, which increases osteoporosis risk, possibly due to hormone changes
Lifestyle
- Avoid smoking and diabetes
- Enjoy 10 minutes of sun exposure every day to increase your levels of vitamin D
Supplements/herbs
- Calcium and HRT if needed at menopause
- Vitamins K and D if deficient
- Phyto-oestro gens, such as genistein
Heart
Health checks
- Blood cholesterol for HDL, LDL and triglicerides
- Once yearly screening for high blood pressure and diabetes
Diet
- Adopt the Mediterranean diet, which is low in glycaemic index, saturated fats and sugar while high in fish, vegetables and fruit
Exercise
- Exercise regularly, to a point of exertion
- Walk 30 minutes a day and halve your risk of heart attack
Emotions
- Minimise depression, anxiety and loneliness, all strongly linked to cardiovascular disease and heart attack
Lifestyle
- Avoid high blood pressure, diabetes, gum disease, snoring and sleep defecit, which increase risks of a heart attack
Supplements/herbs
- Fish oil for inflammation of arteries and lowering cholesterol
- Q10 for blood pressure
- SAMe for depression
Joints
Health checks
- Blood checks for inflammation and rheumatoid factor if arthritis is suspected
- X-rays to check for damage to cartilage and bones
Diet
- Eat spicy foods —turmeric may help reduce arthritis
- Cut saturated fats, sugar and salt
- Eat more fish
- Identify and address food sensitivities
Exercise
- Improve circulation of synovial fluid between your joints via exercise such as swimming, walking, yoga and tai chi
Emotions
- Do daily relaxation to minimise stress which produces inflammation that may contribute to some forms of arthritis
Lifestyle
- Prevent weight gain
- Warm up before exercise
- Avoid repetetive strain injuries
- Treat all joint injuries promptly
Supplements/herbs
- Glucosamine and chondroitin for cartilage health
- Ginger, evening primrose oil and fish oil to reduce inflammation and pain
- SAMe for arthritis
Brain
Health checks
- Memory checks and CT/MRI scans if problems such as stroke or Alzheimer’s are suspected
Diet
- Cut out trans fats and cut back on saturated fats in red meats and dairy products
- Boost omega-3s with fish, nuts and seeds and antioxidants with fruit, vegetables and green tea
- Minimise alcohol intake
Exercise
- Every form of exercise whether walking, jogging or gardening, increases circulation to the brain and reduces belly fat (which bumps up dementia risk)
Emotions
- Meditate daily — stress damages brain function and memory by shrinking the hippocampus in the brain
- Maintain friendships — a good social network helps reduce dementia risk
Lifestyle
- Reduce cholesterol and risk factors for stroke/diabetes
- Wear headgear when cycling, skiing and renovating
- Quit smoking
- Read, do puzzles and continue education to boost brain function
Supplements/herbs
- Ginkgo biloba to improve neural circulation
- Withania to help you adapt to stress
- B vitamins for brain function
- Magnesium to stabilise nervous system
Bowel
Health checks
- Foecal occult test involving a stool sample every two years over age 50
- Colonoscopy (a thin tube and camera to view bowel) every five years over 50 or if bowel symptoms occur or you have family history
Diet
- Minimise red meat intake and saturated fats
- Eat plenty of green cruciferous vegetables such as broccoli and chard, which protect against bowel cancer
- Eat plenty of wholegrains and fibre
- Eat yoghurt with live cultures
- Drink adequate water
Exercise
- Exercise enables oxygen to better fight cancer cells
- Studies show an hour of vigorous activity every day is particularly protective
Emotions
- Laugh more, prioritise sleep and do progressive relaxation to combat tension, which can compromise the natural peristaltic motion of the bowel
Lifestyle
- Reduce bowel inflammation by avoiding any foods, situations or vices (eg drinking, recreational drugs) that cause bloating or bowel upset and inflammation
Supplements/herbs
- Probiotics to promote good bacteria and nutrient uptake.
- Slippery elm for mucous membrane health
- Dandelion root for liver function and constipation
Bladder
Health checks
- Bladder stress test
- Urinalysis and culture via sample
- Ultrasound or cytoscopy (a thin tube and camera inserted via urethra)
Diet
- Eat more phyto-oestrogens, found in fruit, vegetables, soy, lentils, flaxseed and chickpeas
- Minimise curries, tomatoes, corn syrup, caffeine, fruit juice, alcohol and carbonated drinks, which irritate the bladder
Exercise
- Regularly squeeze the muscles of your pelvic floor and hold for 10 seconds to maintain muscle tone
- Jumping, jogging and skipping to utilise your pelvic muscles
Emotions
- Use long and short (spot) meditations to reduce anxiety —distress can lead to hormonal changes and muscle tension that affect both kidney and bladder and can cause an over-active bladder or fluid retention
Lifestyle
- Avoid weight gain and conditions such as diabetes (they increase bladder problems)
- Treat digestive problems, allergies — bloating, coughing and sneezing can reduce bladder function and muscle tone
Supplements/Herbs
- Black haw root and cramp bark to relax muscular tension and spasm in the bladder
- Uva ursi to reduce bacteria and smooth and sooth irritated bladder tissue
Fertility
Health checks
- Have two-yearly pap smears to screen for cervical cancer and ask for a chlamydia test
- In 20s, have thorough examination to discount polycystic ovarian syndrome and endometriosis
Diet
- Eat plenty of raw and cooked vegetables and fruit, whole grains and healthy protein, such as deep-water fish
- Cut alcohol and reduce refined carbs such as white bread, which raise insulin and deplete nutrient stores
Exercise
- Aerobic exercise boosts circulation
- Rebounding on a trampoline increases lymphatic drainage
- Yoga benefits flexibility and mood
Emotions
- Foster a healthy sex life through intimacy, cuddling, open communication and sexual variation to increase desire
- Address mood problems that can halve chances of conception
Lifestyle
- Use condoms with new sexual partners to reduce the risk of sexually transmitted infections, such as chlamydia
- Avoid smoking, obesity and diabetes, which reduce fertility
Supplements/Herbs
- PABA to increase oestrogen
- Siberian ginseng for uterine function
- Folate to prevent neural tube defects in baby
Libido
Health checks
- Hormone blood checks can indicate deficiencies of testosterone and oestrogen
Diet
- Avoid extreme or restricted diets, which may reduce energy and libido-producing hormones
- Cut back on all the usual unhealthy suspects like salt, sugar, fat, caffeine and refined carbs
Exercise
- Exercise your pelvic floor daily (men as well) to improve tone and orgasmic response
- Work out regularly to boost body image, which nurtures libido
Emotions
- Schedule sex — make regular "dates" to increase anticipation and desire
- Address mood problems that can lower desire and hormones that kickstart arousal
Lifestyle
- Avoid weight gain, diabetes and vascular disease, which compromise erections
- Cuddle, kiss and be intimate when not being sexual
- Minimise alcohol and medication use — they can lower sexual response
Supplements/Herbs
- Horny goat weed for testosterone boost in men and women
- Chasteberry and red clover for hormonal balance
- Ginkgo biloba to improve genital circulation
