We tend not to think about the health of our gut until it gives us problems and makes us feel unwell or uncomfortable. However, our gut is vital for our general health and we should make caring for it a priority, especially our digestion. Afterall, the main function of digestion is to break down the foods we eat and utilise the nutrients for energy, growth, repair and immunity – all very important factors in our overall health.

There are a variety of factors that can contribute to poor digestion, from stress to smoking, however today we are going to focus on eating habits for a healthy gut.

Eating a balanced diet with plenty of fruit, vegetables and water in conjunction with regular exercise can help to maintain good digestion. Here are some top tips to keep your gut healthy when it comes to your eating habits.

• Chew your food well
• Eat slowly with smaller mouthfuls of food
• Try not to eat in a rush or when stressed
• Avoid drinking large amounts whilst eating
• Eat a variety of fresh foods – take advantage of seasonal produce for variety
• Eat at least 5-6 portions of different fruit and vegetables (approx. 80g of fresh fruit or vegetables is considered a portion)
• Avoid excess caffeine and alcohol
• Drink 1 ½ - 2 litres of water per day
• Eat at least 25g of fiber a day
• Avoid ready meals and processed foods that contain artificial additives

With your gut health being responsible for so many key elements of our health, including up to 90% of your immune functions, skin health, weight control and even mood and sleep, it’s no wonder why many scientists refer to the digestive system as ‘the second brain’ due to its overall importance in keeping you healthy and functioning properly.

Many of us want to lead healthier lifestyles but juggling family life, work life and other responsibilities often means that our health goals are put on the back burner. Whether you want to eat healthier, get in better shape, have more energy or even sleep better its important to understand that major overhauls are not necessarily required, and small changes can have a big impact.

As we know, leading a healthier lifestyle can have numerous benefits from reducing risks of disease, slowing down the aging process and giving us more energy to take on the world. Making small changes in our nutrition, activity levels, stress management, sleep and other health behaviours, including looking after our mental health, are all key to achieving our health and wellbeing goals.

We have put together a list of small steps that can help you lead a healthier lifestyle. Remember, you don’t have to do them all (and certainly not all at once) – decide which ones are most in line with your goals and take it from there. Maybe introduce one a week or even one a month, if that is the time frame you need to keep you on track to make permanent lifelong changes.

• Identify your main reasons for wanting to lead a healthier lifestyle and remind your self of what they are when you are having a challenging day – it will help keep you focused and motivated.
• Set smaller goals and celebrate achieving them. Giving yourself small ‘wins’ is a great way for you to track your progress and keep motivated along the journey.
• Eat regularly as hunger pangs later in the day are likely to lead you to overeating and making poor food choices.
• Drink! No matter what time of year it is, it is always important to stay hydrated. Replace sugary / fizzy drinks with water (use sugar free cordial if needed).
• Get plenty of rest. Sleep deprivation has a variety of negative impacts when trying to lead a healthy lifestyle. It can disrupt your eating habits, often leading to poor choices, negatively affects concentration and productivity, reduces our energy levels and even affects our immune function to name a few.
• Make time for you! Everyone needs their own time to relax and unwind. Try and allow 30-minutes a day just for you time.
• Make smaller healthy swaps to your diet regime. We aren’t saying deprive yourself of all your favourite things but make small substitutes when you can e.g. bake instead of fry, reduce portion sizes by 10%, try new healthy recipes with in season ingredients.
• Get moving! You don’t have to set yourself a crazy exercise goals but increase your movement a little by little each day / week. If you only usually do 6,000 steps a day – aim to increase this by 10% over the week.

As you will see, none of these are ground-breaking or require vast changes to your daily routines, but they are important and can improve your overall health. The key for success is to focus on small, baby steps— it’s all about those little changes you can incorporate in one day, a week or even a month at a time. Not only is this more doable, but it is also more sustainable for long term success and lasting changes for the better.

As with all of us, having a healthy lifestyle by eating well and maintaining a regular exercise schedule is important for all men at any age. However, all of us sometimes need a little extra help with getting all the vitamins and minerals we need and therefore turn to supplements to give us the boost we need.

For men, this is often focused on supplements that help maintain and boost testosterone levels, help certain body parts remain standing tall when needed, keep the prostate healthy and cholesterol in check. Experts agree that maintaining healthy levels of testosterone is vital to men's health through all stages of life.

Here are a few supplements especially aimed at helping the menfolk keep healthy at all stages of life.

Tribulus Extract

Tribulus terrestris is a fruit-producing plant high in a compound called Saponins that grows in many places including Europe, Asia and Africa. Our Tribulus Extract, formulated especially for men, also contains Zinc which contributes to the maintenance of normal testosterone levels in the blood alongside other benefits such as reduced tiredness and fatigue.

Tongkat Ali

Tongkat Ali (which translates as Ali’s walking stick) is derived from the roots of a tree known as Eurycoma Longifolia Jack. It has been used for thousands of years in Indonesia and other parts of Asia for its aphrodisiac properties. It has recently been introduced to the rest of the world and has been transforming the health and sex lives of thousands of couples.

Saw Palmetto (for men)

While studies offer mixed results, Saw palmetto, a type of palm native to the south-eastern United States, is commonly used by many men as a natural way to help with prostate health and improve side effects associated with an enlarged prostate, balance hormone levels, and prevent hair loss.

Montmorency Cherry

Montmorency cherries are a variety of Sour Cherry, grown in Europe, Canada and the United States that are known for their bright red colour and are naturally high in a family of polyphenols known as anthocyanins. These popular cherries are bursting with essential vitamins and nutrients and are naturally high in dietary fibre, Vitamin A, Vitamin C and Antioxidants.

Plant Sterols

Plant Sterols are naturally occurring compounds found in a variety of plants such as fruits, vegetables, cereals, and legumes and help stop normal cholesterol being absorbed into the blood and small intestine - therefore helps in maintaining healthy cholesterol levels. With a high enough dose, it can also lower levels of the "bad" LDL cholesterols in our bodies.

Our heart is the busiest muscle in our body, pumping blood and oxygen to all your other organs none stop, 24-hours a day and we need to look after it. Our lifestyle can have a big impact on our heart health with stress, high blood pressure, elevated cholesterol and diabetes/prediabetes all increasing our chances of developing heart disease and/or triggering a heart attack.

As previously highlighted, British Heart Foundations statistics showed that there are 7.6 million people living with heart and circulatory diseases in the UK and that people with these diseases account for a quarter of all deaths annually. Additionally, the total cost of healthcare treating these diseases is £9 billion.

There are a variety of supplements that can benefit heart health, especially when used as part of an overall heart-healthy lifestyle mentioned above. These supplements include: -

Omega-3 fatty acids

Many studies have shown that people that have a diet rich in Omega-3 Essential Fatty Acids (EFA’s), have a lower risk of heart disease. EFA’s have been shown to play a part in reducing high cholesterol levels, reducing blood pressure, stabilizing an irregular heartbeat, and reducing the "stickiness" of blood cells called platelets, which can lead to such complications as blood clots and stroke. Omega-3 fish oil supplements have been shown to increase (good) HDL levels of cholesterol, while reducing plaque build-up in the arteries – helping to reduce the risk of both heart disease and stroke.

Magnesium

Your body needs magnesium to function properly, yet it is believed that 20% of adults in the UK are magnesium deficient.  Low magnesium levels have been linked to a variety of ailments that have a negative impact on heart health such as high blood pressure, plaque build-up, and high cholesterol. Additionally, a low dose magnesium supplement can lower cortisol, the body’s primary stress hormone which plays an important role in helping to control blood sugar levels.

Coenzyme CoQ10 

Co-Enzyme Q10 is found naturally in every cell in your body and plays a key role in releasing energy from the food you eat, but as we age our natural production slows down. Found naturally in fatty fish, such as herring and mackerel as well as some vegetables and fruits, supplements are a convenient source of Co-Enzyme Q10 and help to boost natural levels. Research shows that CoQ10 may help to lower blood pressure, lower cholesterol, and help improve blood pressure – all key elements to helping the heart be healthy.

Folic Acid

Folic Acid is a synthetic version of folate, also known as Vitamin B9, which naturally occurs in many foods such as green leafy vegetables, beans, and citrus fruits. Folic Acid plays a very important role in making new genetic material for cells (DNA), making it a necessary substance for the growth and development of the human body. It also has a role in forming new red blood cells and maintaining a healthy nervous system. Folic acid and other B vitamin deficiencies can lead to elevated homocysteine levels, which has been highlighted as a potential risk factor for heart disease and stroke.

As we all know, being physically active, eating nutritious foods, reducing stress, and maintaining a healthy weight are all important components of a heart-healthy lifestyle, but sometimes that’s not always enough and we a need a little extra help in helping our hearts remain healthy.

Bloating is very common and is generally caused by a range of dietary, lifestyle, and health factors. Although it is extremely uncomfortable for anyone that has experienced it, the good news is that it can be prevented and alleviated with relative ease in most cases. Here are our top ten tips to help you prevent and ease bloating.

1. Try and identify the source of bloating. Do you only get bloated after eating certain foods or is it more on an on-going problem that may need investigation?
2. Drink lots of water. Water flushes waste out of your system helping bowel movement if you are constipated.
3. Limit certain foods. Many vegetables and fruits such as sprouts, beans, broccoli, cauliflower, cabbage, prunes, pears and peaches contain natural sugars that can be challenging for some people to digest.
4. Eat more fibre. Fibre prevents constipation by adding bulk, which helps everything flow through your intestines more quickly.
5. Eat with your mouth closed. This helps prevent you swallowing too much air when you eat - one of the biggest causes of bloating.
6. Take small bites. Take more time over your meals and try to avoid drinking too much while eating.
7. Increase probiotic intake. This ‘friendly’ bacteria helps to encourage good digestion and regulate bowl movements which can ease bloating. They can be found in certain foods such as yoghurt, kimchi and miso or taken in supplement form.
8. Try peppermint. Peppermint has a long history as a digestive aid and can help ease discomfort as well as helping to reduce bloating and flatulence.
9. Exercise! A quick ten-minute walk can relieve bloating and exercise overall helps move the contents of the gut and allows gas to pass through the digestive tract more quickly.
10. Keep ‘regular’ – many of the tips above are aimed at helping keep your bowel movements regular as constipation is a major cause of bloating as well as other unpleasant side effects.

In September 2011 new research was published by the Journal of Endocrinological Investigation shedding further praise on CoEnzyme Q10 for its part in improving male sub-fertility. This essential, ubiquitous nutrient, also aptly known as ubiquinone, plays a central role in many of the body systems. It is found in the ‘engine room’, the mitochondria, of each cell within our body and is needed to produce a compound called adenosine triphosphate, or ATP. ATP is the primary source of energy for muscle contraction and protein and is therefore vital for maintaining the healthy muscle contractions of the heart and providing energy for the brain and liver. Another of its key functions is as an antioxidant, repairing the damage in the body caused by oxidative damage. The way in which we live in the 21st century exposes us all to heightened levels of oxidative damage via environmental pollutants, poor diet, smoking, alcohol and toxins from plastics or mobile phones for example.

So what has all of this got to do with fertility?

Sperm cells are largely made of protein and depend on CoQ10 for synthesis. Equally, female eggs depend on CoQ10 rich mitochondria almost exclusively for their energy, which becomes reduced as the eggs, and we, age. CoQ10’s potent antioxidant abilities may be able to protect egg and sperm cells from this oxidative and toxic damage. Without sufficient levels of CoEnzymeQ10 available, the quality and quantity of the egg or sperm may be compromised and therefore so is fertility. This cycle is more prevalent in those who are attempting conception at a ‘later’ stage in their fertile life. As our fertility peaks in our early 20’s and the average age for pregnancy in 2011 is 29 years old, many of us are conceiving in the ‘later’ stage of their fertile life. The body’s own production of CoEnzyme Q10 peaks at around the age of 21, therefore in combination with the slow reduction in quality of our eggs or sperm over time, many of us may also be experiencing low levels of CoEnzymeQ10.

Where’s the evidence?
Studies show that consuming additional CoQ10 has health benefits, including enhancing fertility in males and possibly, in females. A further study in 2009 demonstrated that improving intake of CoenzymeQ10 can improve both sperm shape, motility and mobility, thereby improving the rate of male fertility. The study examined the effects a 300 mg daily dose of CoQ10 had on men with infertility problems. After six months of CoQ10 supplementation, the researchers concluded that there was significant improvement in both motility and density of sperm cells.
And what about female fertility? Again in 2009, the Journal of Fertility and Sterility published a study that investigated the role of CoEnzymeQ10, along with other nutrients including selenium, in stimulating mitochondria production and thereby improving subsequent egg quality. The researchers found that CoQ10 supplementation increased the quantity and quality of eggs ovulated in the test group.

How do we improve our CoEnzymeQ10 levels?
Rich sources of dietary CoEnzymeQ10 include mainly meat, poultry, and fish. Other relatively rich sources include soybean and canola oils, and nuts. Fruits, vegetables, eggs, and dairy products are moderate sources of CoEnzymeQ10. However be mindful of the source of these foods as intensive farming (ie non-organic produce) reduces the amount of CoEnzymeq10 within food. Equally, pay attention to your cooking methods; steam your vegetables as approximately 14%-32% of Coenzyme Q10 is lost during frying of vegetables and eggs

You can also take coEnzymeQ10 in the form of a food supplement. CoQ10 is a fat-soluble nutrient so it should be taken with food that contains some fat in order to be absorbed and used by the body. In addition, smaller, multiple daily doses of CoQ10 are able to maintain more stable levels in the blood compared to larger single doses. Thus, instead of taking 300 mg of CoQ10 as a single daily dose, break it down to three doses of 100 mg.

References

J Endocrinol Invest. 2011 Sep;34(8):e224-8. Coenzyme Q10 improves seminal oxidative defense but does not affect on semen parameters in idiopathic oligoasthenoteratozoospermia: A randomized double-blind, placebo controlled trial.

Nadjarzadeh A, Sadeghi MR, Amirjannati N, Vafa MR, Motevalian SA, Gohari MR, Akhondi MA, Yavari P, Shidfar F.

J Endocrinol Invest. 2009 Jul;32(7):626-32. .Coenzyme Q10 and male infertility.Balercia G, Mancini A, Paggi F, Tiano L, Pontecorvi A, Boscaro M, Lenzi A, Littarru GP.

Every day our body is experiencing the cycle of natural ‘wear and tear’. Cells and tissue are being broken down and regenerated all the time. Bone is re-absorbed into the body and then renewed, cartilage in joints experiences are worn and then repaired, membranes of nerve and other cells are broken down and replaced. This all happens in fine balance and without us even knowing. Or does it?

The rate at which this happens however largely depends on two factors: Age and Lifestyle. Given the right nutrition and lifestyle our bodies have amazing natural ability to repair and regenerate.

For the first 20 years of life the rate at which our body breaks down ‘worn’ tissue and cells is far exceeded by the rate at which it regenerates. Therefore, for most of us, this mechanism is happening whilst we are blissfully unaware and in perfect harmony.

As we reach 25-50 this fine tuned balance begins to shift slightly. This stage is arguably the most influenced by lifestyle and diet. For those of us with a healthy lifestyle and diet we may remain unaware of the hard work the body undertakes to keep the balance. For those without, the symptoms of this changing balance may begin to show. Wrinkles may begin to develop, joints may begin to ‘twinge’ and energy may be on a slippery slope to nowhere.
The ‘over 50’ stage of life is a period when wear exceeds repair. Symptoms of degenerative disease appear and we begin to age - sometimes rapidly. It is usually at this stage that we realize the need to take responsibility for our health.
There is much that we can do to slow this process but the most effective work happens in the preventative stage.
So what can we do?
Of course, genetic factors influence longevity and the likelihood of disease, but whatever your genetic inheritance, there is strong evidence that your risk can be cut through a nutritious diet and lifestyle. Adopting a nutritious diet can support blood sugar levels and the body’s defence against the key factors involved in ageing and associated degenerative diseases. These key factors are free radical damage and inflammation.
Free radical damage
Free radicals are unstable elements in the body that can be produced through natural metabolic processes, and by stress and pollution. Excess free radicals are damaging to body cells and are thought to be a prime cause of ageing. They can damage artery linings and therefore become a causative factor in heart disease, and are implicated in diseases such as Alzheimer's and dementia.
Antioxidants
These can help protect you against free radical damage. Powerful antioxidants include vitamin E, beta carotene or vitamin A, vitamin C, flavonoids (in fruits and vegetables and green tea extract), lycopene (extracted from tomatoes), lutein, Co-Enzyme Q10, and antioxidant mineral co-factors like selenium, copper, manganese and zinc.
Inflammation
This key factor is involved in many degenerative conditions including arthritis, heart disease, diabetes, and again, in Alzheimer's. Anti-inflammatory nutrients include flavonoids from fruits and vegetables (some of the most potent being the curcuminoids from turmeric, the yellow spice in curry) and Omega 3 oils.
A nutritious diet which includes health-supporting nutrients as listed above can be defined as the so-called Mediterranean Diet. With olive oil and essential fats from oily fish and seeds as the principal fats, plenty of seasonal fresh fruit and vegetables, whole grain cereals, pulses, limited red meat and two glasses of red wine a day your body will thank you for it.
If this sounds an unrealistic target for you then do not forget the virtues of food supplements. These can correct the nutrient shortfalls and help the ‘prime’ of your life to be as creak and disease free as possible.