It is very important that man become more proactive about their health and an easy way to start is to follow these 10 basic steps to maintaining health and vitality.

Eliminate ‘white foods’ from your diet
White flour, white sugar, and other processed foods are not only empty of vitamins and minerals, but they have also been stripped of their natural fibre. As a result they rapidly drive up blood sugar levels which contribute to weight gain, diabetes and a host of other health problems. If possible avoid breads and baked goods made with white flour, sugar-laden fizzy drinks and snack foods. Focus on healthier foods such as fibre-rich fruits, vegetables, legumes and whole grains.
Stay away from trans fats
It is important for you to reduce your overall fat intake, however it is even more important to watch the types of fat you are consuming. Deep fried foods and anything made with hydrogenated oils (margarine, peanut butter, shortening, store-bought pastries and cookies) contain trans fats that raise the risk of heart disease. Eat only healthy fats like olive oil and the omega-3 oils found in salmon and other cold water fish, which actually protect against heart disease.
Take a daily multi vitamin and mineral supplement
Although there is no substitute for a good diet, it is a good idea to take multivitamins and mineral supplements to boost your health. You may be eating right but it is unlikely that your food contains all the nutrients you need. Poor soil quality, storage, processing and cooking deplete our food of vitamins and minerals. Taking high quality daily supplements is ‘health insurance’ against possible deficiencies.
Include weight training in your exercise routine
Aerobic exercise is great for cardiovascular conditioning but it is vastly inferior to weight training in attacking the ‘flab factor.’ Weight training can improve muscle strength. Join a gym, consult a personal trainer and get them to show you the ropes.
Maintain your optimal weight
Maintaining a healthy weight is one of the best things you can do for yourself. You will look and feel better and reduce your risk of heart disease, diabetes, hypertension and other major killers.
Drink alcohol in moderation
Repeated studies have shown that drinking moderate amounts of alcohol (all kinds) protects not only against heart disease but also lowers risk of death from all causes. Moderation is the key.
Protect your prostate
Around the age of 40 the prostate gland begins a growth spurt that results in symptoms such as frequent night time urination. This condition known as benign prostatic hyperplasia can be prevented or reversed by taking extracts of two herbs: saw palmetto (Serenoa repens) and pyggeum (Pygeum africanum) Dozens of studies have shown that these herbs work on improving urinary flow without adverse side effects.
Reduce your risk of prostate cancer
Experts estimate that 80 per cent of all cancers can be prevented by making healthier lifestyle choices. Avoid saturated trans fats which may fuel prostate cancer growth and incorporate protective foods such as soy, green tea and tomatoes into your diet.
Soy contains isoflavones with specific anti cancer activity. Green tea is rich in polyphenols that inhibit the formation of cancer-causing compounds and block the growth of prostate cancer cells. And tomatoes are an excellent source of lycopene which is linked to a reduced risk of prostate cancer.
Maintain close relationships
Make a point to strengthen ties with your family and friends. Volunteer work, religious ties, even pets, anything that keeps you involved with others reduces stress and enhances health.

Here are a few tips to help you along the way;

1.    Instil a sense of wonder about the body.
Many adults fear and distrust what their body is telling them. They see the body as fragile and illness is just waiting to pounce. The constant myth about catching a cold without a coat on still persists and kids are listening when you tell them this. In fact they listen to everything you say, from when you look in the mirror and say, “I’m fat,” or “I don’t like my nose,” causing them to start scrutinising their body too.

The truth is your body is the most miraculous mechanical system on the planet. Cuts heal without a single thought or action on your part. Your immune system is like your own personal security system, protecting you from bacterial and viral terrorists.

Make sure your child knows that they have a healthy and strong body. Show them that cuts can heal in now time and that their legs are super strong to run fast over long distances. Point out that they have hands which give them the ability to draw, carry, hold etc. Giving your child something positive to think about will definitely boost their confidence in themselves and their body.

2.    Become a student of the human body with your child.
As your child starts to form his/her own opinions and thoughts, they will begin to ask questions about how their bodies work and not having the answers can be a problem for you and your child. Showing your discomfort in not knowing the answer can discourage your child from asking more questions about their body.

No one has all the answers and no one is expecting you to. But why not look for the answers with your child. Buy a child appropriate book about the body which they can read and learn about with you to answer anything they don’t understand.

3.    Teach your kids to listen to their bodies.
It often feels as though adults are rewarded for ignoring or overcoming the signals from their bodies. The hero that comes to work with the flu or the mum who ignores the need to stop for food and sleep, often end up worse off in the long run.

Health is maintained when you know the signals that suggest your body is out of balance and respond in a timely manner when your body indicated that it needs something.

Help your children identify when they are cold, hungry or tired. You could even say to an infant, ‘You look hot, shall we take off your blanket?’ This gives them a solution to their problem but you are not enforcing it upon them, learning that they need to make their own decisions. Educate your children that pain is there to keep them safe.

4.    Model healthy eating habits.
Childhood obesity is a growing problem. Make sure you talk with your children about healthy food choices as well as bad ones. Encourage them to ask themselves, ‘What kind of food is my body hungry for now?’ and ‘Am I full?’ even if there is still food on their plate.

Observe how your child eats. Whether they eat three square meals a day or like to graze on smaller foods throughout the day. Show them that it is okay to indulge in unhealthy foods now and again.

5.    Reward health rather than illness
When your child is ill, you are most likely to lavish your child with lots of attention, feed them anything they want and fuss over them. Why wouldn’t a child want to be sick!?

A good idea would be to instil pride in your children when they are happy and healthy, showing them how important it is to look after their bodies.

You could sit and stuff your face with burgers, chips and crisps, but that will just leave you feeling unhealthy, groggy and doesn’t do much for your insides. What you are probably looking for is a healthy balance diet which will help you gain a few pounds to your desired weight.

And it really is possible to lose weight while still eating healthy foods; it’s just about knowing which ones will work for you.

And whether you are underweight because of a recent illness or eating disorder, or simply because your sense of taste declined as you have grown older, the way to increase your weight is to increase the calories in your diet.
Eating foods like fish, nuts and even seeds routinely throughout the week will provide you with much needed healthy fat and calories. And because red meat has a high standard of fat content, meals of this type should be limited to one or two times a week.

Black beans, kidney beans, pinto beans, dried peas, and soy beans are all good sources of protein and calories.
Add powdered milk to soups, sauces, and smoothies, an effortless way to get bonus calories and protein.

Olive oil is also a healthy choice because this monounsaturated fat adds calories to your diet and helps keep your cardiovascular system in good shape. For a healthy salad dressing and mayonnaise, choose those made with canola or safflower oil.

Carbohydrates found in vegetables, fruits and whole grains, infuse energy and nutrients into your daily diet. Grains and cereals are recommended in our daily diet and at least three servings a day are from whole grain breads, cereals, or and pastas. Whole grain carbohydrates provide calories, fibre, nutrients and some protein in a healthy diet.

Starchy vegetables like potatoes and corn can provide more calories per serving, than dark green vegetables, however dark green vegetables are important in any balanced diet, their caloric values can be easily supplemented by adding a little olive oil for flavouring, or toppings like slivered almonds or grated cheese.

Fruits supply plentiful vitamins as well as phytochemicals which may possibly help prevent heart disease, cancer and diabetes. Avocados are relatively high in calories rich in monounsaturated fat, vitamin B and fibre. Bananas are also high in calories and are a great fruit to add to your morning cereal, or as a snack for lunch. Dried fruits are always a great snack too.

Replace sugary sodas with fruit juices to add calories and hydration to your diet.

Take multivitamins daily. There are a range of weight gaining supplements you can take. Speak to your doctor about these options before you purchase any vitamins.

Everyone eats desserts now and again, and a little chocolate isn’t always a bad thing. It can definitely help your spirits. Try dark chocolate as it has anti-oxidants not found in other sweets.

Don’t miss breakfast
It is essential that you eat breakfast as it keeps your metabolism in check, your weight down and cravings at bay. Fibre is the best way to start the day with foods such as oatmeal, dried fruits and nuts.

Work through the pain
If you are having trouble with a sore back, neck or legs the best thing to do is to work through the pain. We don’t mean sit with a broken leg and just deal with it, but any strain is best left to deal with itself as it can strengthen your muscles and make your body stronger. If the pain gets touch take an anti-inflammatory reliever and keep going.

Nibble your way through the day
Eat little and often and snack on healthy treats to keep your metabolism going and prevents you from eating a huge meal full of stodge and carbs. Grab a handful of nuts and snack on them. They are full of omega-3 fatty acids, and are the same type of proteins we get in fish, which is known as good fats.

Sweat like you have never sweat before
Just make sure you have a shower afterwards! No, we simply mean get on your feet and walk where and when you can. It’s a great form of exercise and keeps your body in good shape. Walking, running, cycling etcc sweats away toxins and reduces your blood pressure and risk of heart attack by switching up your routine. If you have little willpower, find a workout buddy and spur each other along.

Don’t worry, be happy
Men usually clam up their problems and leave their emotions inside, while women can talk their way through a problem until they have forgotten what it was. The best way to overcome this built-up stress is to grab a friend or partner and talk through your problems or what is bothering you. You may just find their advice is worth listening too.

Save the pennies
Everyone goes through financial woes at some point, however, this can be improved if you start a saving account. Just putting a little bit aside each month will eventually build up over time and allow you to dip in and out of it for emergencies or for a rainy day.

Sleep like a baby
A good night’s sleep is essential to a healthy lifestyle. Try and get into a routine so your body gets used to your lifestyle and feels tired at the right time. And try to get at least seven hours of sleep. Sleeping regularly allows the body to recuperate, repair and starve off calories and stress.

However conflicting researching is telling us something different. Teams of researchers at two California universities are now studying how chocolate affects our moods and whether it is linked to depression. And their research isn’t looking good for those chocolate lovers.

According to the teams, chocolate does not improve moods and those who overindulge in chocolate products may be more prone to depression.

The research looked at 931 individuals who were not using anti-depressants. They went through a depression screening test and then monitored their chocolate consumption and other dietary habits.

Participants who screened for possible depression consumed on average 8.4 ounces of chocolate, while their non-depressed friends ate only 5.4 ounces. Those who scored highest for major depression ate 11.8 ounces.
“Depressed mood was significantly related to higher chocolate consumption,” Dr. Natalie Rose of the University of California, Davis, and the University of California, San Diego, and colleagues wrote in Archives of Internal Medicine.
And because the teams were researching for general dietary intake, they were able to rule out caffeine, fats, and carbohydrates as possible factors in the depression.

The results found that although chocolate may raise your mood initially, it quickly wears off.
But chocolate isn’t all bad, and certainly has some benefits one of them being that it tastes really good! Just eat it in moderation, like everything else, and not much can go wrong.