Your mental well-being is just as important as your physical health. Watch out for signs of stress, anxiety, or depression. If you’re feeling overwhelmed, talking to a friend or seeking professional help can make a big difference.

Once a month, after a warm shower, check your testicles for any lumps or changes. Gently roll each testis between your fingers to feel for abnormalities. Don’t worry about differences in size – it’s normal. If you notice anything unusual, see your doctor promptly.

Inspect your skin regularly for new moles or changes in existing ones. Use a mirror to check areas like your back and scalp. If you notice any spots that itch, bleed, or change colour, get them checked by a dermatologist.

Men over 50 should discuss prostate health with their doctor. Know the signs of prostate issues like difficulty urinating or frequent urges to go. If you have concerns, don’t hesitate to bring them up during your check-up.

Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains keeps your body fuelled and healthy. Watch your portion sizes and limit processed foods and sugars. A healthy diet supports everything from heart health to mental clarity.

•   Omega-3s benefit heart and brain function. Include chia seeds, flaxseeds and oily fish such as salmon

•   B-group vitamins boost energy metabolism. Go for grains and leafy greens.

•   Magnesium supports muscle, nervous system and cardiovascular system function. Eat your greens!

•   Calcium supports bone health. A diet deficient in calcium can lead to osteoporosis in later life. Great dietary sources are dairy, almonds and green leafy vegetables

•   Zinc: is crucial for testosterone production, sperm development, count and motility. In men, the prostate gland contains more zinc than any other organ, playing a pivotal role in maintaining the health and functionality of the prostate gland. Zinc-rich foods include oysters, beef, and pumpkin seeds

•   Coenzyme Q10 (CoQ10) is a powerful antioxidant found in every cell, particularly in the mitochondria and plays a critical role in energy production. CoQ10 supplementation has been shown to improve sperm motility and count plus support heart health.

•   Selenium acts as an antioxidant, protecting sperm cells from oxidative damage. This protective role is particularly beneficial for prostate health, Selenium can improve sperm motility and function plus supports immune function. Foods rich in selenium include Brazil nuts, fish, and eggs.

•   Lycopene found predominantly in tomatoes and tomato products, lycopene is a potent antioxidant belonging to the carotenoid family. A 23-year study involving over 46,000 men examined the connection between lycopene and prostate cancer. The findings revealed that men who ate at least two servings of lycopene-rich tomato sauce per week were 30% less likely to develop prostate cancer compared to those who consumed less than one serving per month. Cooking tomatoes (such as in sauces or soups) increases the bioavailability of lycopene, making it easier for the body to absorb.

Aim for 7-9 hours of quality sleep each night. Create a bedtime routine and make your bedroom conducive to sleep by keeping it dark, quiet, and cool.

Excess belly fat can increase your risk of heart disease and other health issues. Measure your waist circumference – aim for less than 40 inches (102 cm) for men. Calculate your Body Mass Index (BMI) to assess if your weight is in a healthy range. Find activities you enjoy and make them part of your routine. Whether it’s jogging, swimming, dancing, or playing a sport, staying active improves your mood, strengthens your heart, and boosts your energy levels.

Your heart works hard for you every day, so show it some love. Exercise regularly – aim for at least 150 minutes of moderate-intensity exercise per week. Monitor your blood pressure and cholesterol levels. Quit smoking and limit alcohol intake to reduce heart disease risk.

Schedule regular visits with your doctor. They can check your blood pressure, cholesterol levels, and overall health. Don’t skip these appointments, even if you feel fine – prevention is key.

Remember, taking care of your health isn’t just about avoiding illness – it’s about feeling your best every day. By making these simple checks and lifestyle adjustments, you’re investing in a healthier, happier you. So, take charge of your health today and enjoy the benefits for years to come! Always consult your healthcare professional for guidance before making any dietary or lifestyle changes, beginning new supplements or if you have any health concerns.