Top ten health tips
1.Drink about 2 litres of water per day
Apart from contributing to general wellbeing, drinking more water has been associated with substantially reduced risk of heart disease and certain cancers. Keep a bottle to hand.
2. Eat more fruit
Fruit is jam-packed with health-giving substances. One study found that increasing fruit consumption by a measly 50 g (about half an apple) each day might reduce risk of premature death by a whopping 20 per cent.
3.Eat more fat
Not all fat is bad. Some fats in the diet,such as those found in oily fish, extra virgin olive oil, nuts, seeds and avocado, have positive healthy giving properties. Eating foods rich in healthy fat can help stave off all sorts of conditions including heart disease,some cancers and depression.
4. Eat wholegrains
Compared to their refined counterparts, wholegrains contain more fibre, are more nutritious and give more sustained releases of sugar into the bloodstream too.
5. Eat between meals
Much that we have been advised not to eat between meals, the evidence suggests that healthy snacking can actually help weight loss and reduces cholesterol levels.Contrary to popular opinion, grazing on healthy snacks such as fresh fruit and the odd handful of raw nuts seems to be beneficial for health in the long term.
6. Take a multivitamin and mineral
Recent evidence shows that a significant proportion of men eat diets deficient in vitamins A and C, calcium, magnesium and zinc, while women tend to go short on vitamins A and C, folic acid calcium, magnesium, zinc, copper, iron or iodine. Taking a decent multivitamin and mineral each day ensures you'll get all the nutrients you need.
7. Get walking
Regular exercise has been associated with a range of health benefits including reduced blood pressure, stronger bones and better mood, plus a lower risk of heart disease and diabetes.
8. Breathe deeply
Proper breathing ensures we have enough oxygen to supply the body's cells. Just 10 or 15 deep breaths into the belly, two or three times a day, can often boost physical and mental energy.
9. Treat yourself
Stress in excess has been linked with an assortment of ailments. Massage, aromatherapy or other stress relieving treatments may help dissipate stress.
10. Get out more
Sunlight exposure has important mood enhancing effects. Getting out in the light each day can help recharge the batteries.
· Another drink darling?
Alcohol tends to dissolve our inhibitions, and many men will be familiar with the increased sexual selfconfidence a drink-fuelled night will instill. Men seem more likely to make sexual advances with a few drinks inside them, but is the same true for women? In one study, researchers asked women to keep a diary of their alcohol intake and sexual activity over three months. The results of this research showed that, generally speaking, the greater the amount of alcohol drunk on any given evening, the less likely a woman was to initiate sex. While alcohol appears to have a sexual lubricant effect in men, quite the reverse seems true for women.
Stiff opposition
Natural impotence treatment Viagra continues to maintain an unparalleled reputation as a potency booster and impotence treatment. The drug on which Viagra is based - sildenafil - works by increasing blood flow to the penis, thereby increasing erectile ability. However, sildenafil is not the only substance that is known to have this effect. In natural medicine, the herb Ginkgo biloba is renowned for its ability to stimulate the circulation. Ginkgo's ability to improve blood flow means that, in theory at least, it might help to improve a man's ability to attain and maintain an erection. In one study, men suffering from impotence were treated with 80 mg of Ginkgo biloba extract, three times a day, for nine months. Four out of five men experienced significant improvement in their erections by the end of the study.
· Sweet smell of sexcess
The sense of smell has long been known to play a part in sexual arousal:scent appears to have some bearing on the attractiveness and desirability of a prospective mate. However,it now transpires that bodily smells appear not to be the only ones that may affect our carnal urges. Research at Chicago's Smell and Taste Treatment and Research Centre has revealed that food aromas have the ability to turn on and off sexual arousal in both men and women. Studies reveal that the smell of cooking meat tended to stimulate a significant increase in blood flow to the penis. In contrast, the odour of barbecuing meat was inclined to lower measures of sexual arousal in women. These findings may help to explain why men are often to be found clustered around the barbecue on a hot summer's day,while women may prefer to rustle up some salads in the kitchen. OFM
· Dr John Briffa's latest book Ultimate Health (Michael Joseph) is available from the Observer book service on 0870 066 7989 price £10.99 plus p&p (rrp £12.99). You can also visit www.drbriffa.com.
