Over the last few years, I have seen a spike of certain health conditions in men, driven greatly by inflammation, stress and adrenal fatigue. Research also reveals that men, even in developed nations, are low in the essential vitamins and minerals, with magnesium, iron, omega 3, amino acids, B vitamins, vitamin C, vitamin D and vitamin K the main deficiencies on the rise in most men.

Add increased stress levels to the mix, and you have the perfect combination for poor health.With stress at an all-time high, many of my male patients are also experiencing increased belly fat due to increased cortisol and stress hormones, insomnia, increased pain and inflammation, anxiety, depression, IBS symptoms, reduced sex drive, poor cognition as well as food and alcohol cravings.

Here are a few of my tips to fix these issues and help keep mens' mental and physical health in check.

Eat protein (such as WelleCo's Nourishing Protein) with each meal, chew well and choose foods that will easily digest. Also make sure you are getting enough fiber to keep you full and regular. I suggest consuming three teaspoons of milled flaxseeds or psyllium husks eat day – 1.5 teaspoons before breakfast and 1.5 teaspoons before dinner in a glass of water – or try WelleCo's The Super Elixir™ to reduce cravings.

Add thermogenic foods to your diet such as chili, garlic, ginger, curry and spices to boost your resting metabolic rate.

If you feel your testosterone levels are out, you can also have this tested at most labs. Most male hormone profiles can be done accurately with a simple saliva test to evaluate testosterone, DHEA, cortisol and oestrogen levels. You usually collect 4 samples over a 24-hour period which gives a clear picture of the role played by the adrenal and sex hormones.

Your thoughts greatly affect your inflammation. Repetitive thinking of stressful thoughts leaves your body living with an over production of stress hormones and in the fight or flight mode which leaves little energy left for the body to heal. Moments of stress are normal with the sympathetic nervous system becoming engaged allowing for a rapid involuntary response to dangerous or stressful situations.

A surge of stress hormones boosts the body's alertness and heart rate, sending extra blood to the muscles in case you need to act quickly to escape danger. When the danger never really presents itself and it is only triggered by the thoughts of stressful situations, the body cannot make this distinction, and this is why stress is linked now to all diseases.

Cortisol also goes up, increasing the storage of body fat, which for many adds to the existing level of stress. Practicing mindfulness daily and choosing prayer and meditation techniques that resonate with you are key to helping you stay in balance. There is a great book by Dr Bruce Lipton called Biology of Belief which will reveal to you the power of your thoughts and how they help shift you into optimum health and a state of healing and longevity.