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
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