Healthy living
Anti-ageing
Thirty ways to a healthier life
Eat chocolate, dance around and have a laugh - not just the formula for a happy Saturday morning but three of our thirty ways to live a longer and healthier life
1. Trip the light fantastic
Whether it's the tango, jive or belly dancing, kicking up your heels is a fun way to get fit, burn calories and lower blood fats. A Danish study of healthy men and women aged 60 to 82 who did not exercise, found that regular dancing significantly improved levels of unhealthy blood fats associated with furring of the arteries after just five months.
2. Get tested for diabetes
Are you feeling thirstier and more easily tired, perhaps you've been passing more water or losing weight? If so, it may be worth getting tested for type 2 diabetes, because the longer it's left untreated, the more likely you are to develop complications such as hardened arteries, or cause damage to your kidneys, eyesight and nerves, as well as risk impotence in men. Your doctor will first test your urine for glucose, and if found, will confirm the results with a blood test, to rule out the possibility of 'leaky' kidneys, which may also cause glucose to enter urine. If you do have diabetes, rest assured that good management of the condition should mean the disease has much less impact on your quality of life.
3. Cut down on salt
It is the main cause of higher blood pressure in older people, leading to strokes, heart attacks and heart failure. The problem is, so much of what we consume is 'hidden' in processed foods like bread, cereal, meat products and ready-meals, that it can be tricky to stay within the recommended 6g of salt a day. Skilled label reading is key to solving the problem, manufacturers may try to avoid stating salt content by listing sodium instead. So to calculate how much salt this represents, multiply the sodium by 2.5, eg if a portion of food contains 1.2g sodium then it contains about 3g salt. Alternatively, the Food Standards Agency has an online salt calculator
4. Wear sunscreen
Although you may look like a picture of good health, the sad truth is that even a light tan means your skin is sun damaged. So to make sure you are protected from ageing rays you need to wear sunscreen even on cloudy wintry days, go for sunscreen with a sun protection factor (SPF) of at least 15 plus a three-star rating for UVA protection. Apply generously and reapply every two hours - manufacturers use a lot more sunscreen than the average consumer.
Saga Magazine beauty editor, Sally Brampton recommends the following moisturisers with built-in sunscreens:
Olay Rehydrating Lotion with UV protection (available nationwide or buy online at www.olay.co.uk). A brilliant anti-ageing lotion with an SPF 15. This is my absolute must have daily moisturiser. Contains the same age busting ingredient as a cult cream selling for £150. Very light scent so suitable for men and women.
Clinique for Men M Protect SPF 21 (buy online at www.cliniqueformen.co.uk). Good looking packaging and an excellent post-shave moisturiser with added sun screen. Great for men who always forget to use protection, (yes, sun ages men too).
5. Get your hearing checked
A poll for hearing charity RNID a few years ago showed embarrassment is the main reason the estimated 4 million Britons with hearing loss won't do anything about it. Hearing loss is very common among the over-60s, and hearing aids are better and more discreet than ever. To make it extra easy to get checked out, RNID's specially developed hearing check can be taken over the telephone by calling 0845 600 5555.
6. Take a holiday
According to a study of 1,500 women in the Wisconsin Medical Journal, those who take frequent vacations are less likely to become tense, depressed or tired and are more satisfied with their marriages. So even if you feel you have the weight of the world on your shoulders, make time for a getaway so you can return refreshed and raring to go again.
7. Get your blood pressure checked
High blood pressure affects one in four adults worldwide, and leads to heart attacks, strokes and kidney damage. A study by the University of Minnesota in Minneapolis found that a diet rich in whole grains, vegetables, fruit, nuts and milk helped prevent hypertension, while red and processed meats played a part in driving it upward. In addition, the study found that people least likely to develop high BP smoked less, drank less alcohol, used vitamin supplements, exercised more, and had lower blood concentrations of insulin, glucose, and triglycerides.
8. Give up smoking
Remember that anti-smoking campaign with images of cigarettes oozing fat? That was a graphic display of how fatty plaque accumulates in smoke-damaged arteries. This plaque makes your arteries narrower and harder, restricts your blood flow and increases levels of fibrinogen making it more likely that a clot will form and block your narrowed arteries. Smoking also demolishes the protective kind of cholesterol known as HDL (high density lipoprotein) that helps remove cholesterol from the blood, as well as replacing oxygen with carbon monoxide and makes the heart beat faster while robbing it of the oxygen it needs to do this. If you're struggling with quitting, remember, a craving pang only last five minutes, so ride it out and take a deep breath instead.
9. Get your grapes
If you prefer not to drink alcohol, you can still get many of the benefits of red wine in a refreshing glass of alcohol-free purple grape juice. Welch's purple grape juice has been endorsed by Heart UK for its high antioxidant content - one glass contains approximately the same antioxidant strength as 17 tomatoes, 82 celery sticks or 19 bananas. It also helps promote healthy arteries by enhancing their flexibility, which allows greater blood flow to the heart and other muscles when needed. Plus, through an anti-clotting effect, research suggests purple grape juice reduces the risk of blood platelets collecting and potentially forming harmful blood clots as well increasing levels of HDL or 'good' cholesterol.
10. Read food labels
Food labelling is strictly controlled by law, but it still pays to be aware of confusing terms, for example, did you know that transfatty acids, which raise bad cholesterol, can masquerade under the name 'hydrogenated vegetable oil'? In addition to telling you how much fat, how many calories and what vitamins are present, labels can also tell you which additives have been used to replace colours lost during processing, or to maintain freshness as when to eat it by (check the use by date, the sell by date is an instruction for shop workers). For an excellent introduction to label reading, together with an interactive label and detailed explanations of label terminology, click here
11. Have lots of laughs
Watch your favourite comedy DVD as often as possible - research by University of Maryland scientist Dr Michael Miller proved that on average blood flow increased 22 percent while laughing at a comedy clip, and fell by 35 percent when watching a heavy film. Improving blood flow is crucial for maintaining cardiovascular health to prevent heart attack and strokes so Dr Miller prescribes thirty minutes of exercise three times a week, and 15 minutes of laughter on a daily basis.
12. Drink more water
As we grow older our thirst mechanisms don’t work so well: we are not so thirsty therefore we don’t drink as much water as we should. In one study of older people 10 per cent were mildly dehydrated. Telltale signs to look out for are dark or strong smelling urine, dry mouth, headaches and lack of energy. If you pinch the skin on the back of your hand and it doesn’t sink back into place straightaway, you’re very dehydrated and need to drink. Dehydration can affect kidney function and blood pressure, leading to dizziness. It can also cause blood clots, constipation and confusion, so make sure you drink six to eight glasses a day.
13. Choose quality chocolate
The sacred medicine of the Mayans has something to offer modern medicine, according to studies in recent years. Dark chocolate is rich in larger flavonoid molecules, the complex oligomers and actually contains more antioxidants than red wine, green tea, and berry fruits. A University of California study for Mars found that semi-sweet chocolate slowed blood clotting, while another study by Brigham and Women's Hospital in Boston showed that after consuming 100g of good quality, plain chocolate, volunteers had less arterial stiffness. A small study by University Hospital, Zurich also suggested dark chocolate may stave off artery hardening in smokers, and that a few squares every day could potentially cut the risk of serious heart disease. However, it is essential that you choose dark chocolate with at least 70 per cent cocoa solids and consume small quantities.
14. Be empty-headed
Meditation really works, even as little as 15 minutes a day although an hour a day is better. No one is quite sure why it works but brain scans of meditators, by researchers at the University of Wisconsin, suggest that it may activate the brain's calmer left frontal cortex while reducing activity in the amygdala, where the brain deals with fear.
15. Let some sunshine into your life
Too much UV light can damage your skin, but too little leaves you at risk of a vitamin D deficiency, the vitamin that helps prevent rickets, but also plays an important role in the formation of healthy bones, muscles and the immune system - as well as being of benefit to people who suffer from the skin conditions psoriasis, eczema or acne. In addition, research carried out by researchers at the US National Cancer Institute between 1984 and 1995 found that people exposed to high levels of sunlight were significantly less likely to die from breast and colon cancer.
16. Grow your own garlic
Garlic lovers get lots of benefits besides the taste says Dr Ellen Tattelman of Yeshiva University NY, who analysed the results of around two dozen studies into the effects of regular consumption. Her report in the journal American Family Physician in 2005, said eating one or two cloves a day may help to reduce harmful cholesterol levels, make blood less likely to clot and cut the risk of stomach and bowel cancer. When garlic is chopped, a compound called allicin is formed and it is this, together with other sulphur-containing substances called thiosulfanates, which are thought to be responsible for garlic's health-enhancing properties. And if you grow your own garlic, you'll have guaranteed freshness as well as an incentive to get a bit of exercise pulling out the weeds.
17. Have your eyes tested
Apart from getting the right glasses or lenses to ensure you have the best possible vision, a visit to the optometrist can give you vital early warning of a range of potentially serious eye conditions. Glaucoma, age-related macular degeneration and damage caused by diabetes can all result in loss of vision if not caught and treated and all will be picked up in a normal eye test lasting around 25 minutes. Furthermore it might save you from a serious road accident: a 2004 survey by the University of Warwick, 33 per cent of drivers tested were found to have poor vision.
18. Get a pet
Several studies here and in the US in the last decade or so made some grand claims for pet ownership; among them lowered blood pressure, less stress, fewer GP consultations and reduced anxiety in people suffering from Alzheimer's disease. A recent analysis published in the BMJ says that while subsequent research has not fully backed all such claims, a pet may offer real benefits, particularly for older people and those recovering from major illness. Psychologist June McNicholas says "support from pets may mirror some of the elements of human relationships known to contribute to health [but] the relationships are less subject to provider burnout or to fluctuations, and they do not impose a strain or cause concern about continuing stability." If a pet of your own is impractical, you might consider volunteering at one of the 52 animal centres run by the RSPCA.
19. Swim with dolphins
People with mild to moderate depression showed significant and lasting improvement after spending an hour a day swimming with dolphins for two weeks in Honduras, according to a study published in the BMJ. They did much better than a control group who took part in water-based activities but without the dolphins. The psychiatrists from the University of Leicester medical school were testing brophilia - the theory that human health and wellbeing are linked to our relationship with the natural environment.
20. Put the kettle on
Drinking three to four cups of tea a day reduces the risk of coronary heart disease, and may also have beneficial effects on mood, cognitive ability, bones and prevention of dental plaque. Tea may also strengthen the body's fight against certain cancers including colorectal and prostate cancer. The positive effects mostly come from anti-oxidant components such as polyphenols and catechins that clear up free radical molecules that cause cell damage. According to Joe Vinson of the University of Scranton Pennsylvania and a leading researcher in the field: "Most people, scientists included, believe that green tea has more health benefits than black tea".
21. Up the pressure
Short-term stress may actually be a good thing if you happen to be the extrovert type and are feeling a bit short of stimulation. “It’s all to do with the personality under stress”, according to clinical neuro-pyschologist Dr David Weeks. "Introverted people don't like stress and avoid it. People who genuinely suffer from stress would not want to increase it deliberately." So if you feel the need for a short sharp challenge, you could always take the grandchildren on the scariest ride at the local theme park.
22. Learn to love pomegranate juice
A daily glass of the health drink may slow the accumulation of plaque in the arteries by as much as half, say Israeli researchers, and lower levels of ‘bad’ cholesterol, which is why it has been given a seal of approval by the charity Heart UK. Preliminary studies suggest that pomegranate may also be effective in combating cancer cells although more work is needed to confirm early findings in laboratory studies, says Cancer Research UK.
23. Breakfast in style
Two major research studies from Harvard medical school have shown that people who skip the first meal of the day are four times more likely to become obese, and face much higher risks of developing type 2 diabetes and having a heart attack or a stroke. This doesn’t mean a return to the traditional British fry-up however: wholegrain cereals, low-fat milk and fruit are what the experts recommend. This ensures a steady release of glucose into the bloodstream, and makes it less likely that you’ll succumb to a sugary or fatty mid-morning snack. The right breakfast may also give a boost to your immune system, say scientists from Cardiff University’s school of psychology who found volunteers who skipped breakfast suffered more infections, such as colds and flu.
24. Nurture your friendships
There’s a lot of evidence to suggest that people with strong and close social relationships are healthier than those without, but a study by Elliot M Friedman, a psychologist at the University of Wisconsin, may give some clues as to why. In a study of 74 women aged from 61 to 90, he found a link between having good friends and low blood levels of a chemical called interleukin-6; high levels are associated with a range of illnesses such as rheumatoid arthritis, Alzheimer’s disease and cancer. While Friedman says he’s circumspect about giving advice based on his findings so far, he points out: “ What is clear is that it never hurts to have friends.”
25. Take the stairs
Whenever possible, avoid lifts and escalators and use the stairs instead. One flight may be all you can manage to start with if you’re out of condition, but the more you do it the easier it gets. Benefits include improved cardiovascular health, stronger legs and, if you do it often enough, a trimmer figure.
26. Get a fake tan
It will make you look fitter and slimmer- and it’s much safer than the real thing. Saga Magazine’s beauty editor Sally Brampton recommends Carita Progressif Anti-Age Solaire Self Tanning Tinted Cream for the Face. Fabulously expensive but totally fabulous too. An anti-ageing moisturiser, spf 8 sun screen and self tanner in one that gives the loveliest and most believable, healthy glow. Every single person who’s tried it says they can’t live without it. California Tan Sunless Face Perfector Spf 15. One of last year’s hippest best sellers, this self tanner gives great sun protection and develops into a very light natural glow. No orange people, guaranteed. Contains moisturising anti-ageing ingredients too so more bang for your buck. Loved by both men and women.
27. Watch your feet
Regular appointments with a state-registered podiatrist will help keep your feet in the best possible condition and nip any problems in the bud. And if you simply can’t resist high heels, follow the advice from the Society of Chiropodists and Podiatrists; don’t wear them for longer than eight hours at a time; make sure there is a half inch of space in the front of the shoe beyond your longest toe and that shoes are wide enough; opt for heels no more than 4-5 cms high and give feet, ankles and calf a good stretch at regular intervals. Contact the SCP to find a local podiatrist.
28. Protect your heart
Lovers of red wine have been encouraged to enjoy their daily glass by a whole raft of studies published over the last two decades highlighting a lower risk of heart disease among light-to-moderate drinkers. Red wine has even been credited as the explanation for the so-called 'French paradox', whereby a nation of smokers and lovers of rich foods has a relatively low rate of heart disease. However, a team from the University of Auckland emptied a bucket of cold water over the theory claiming the earlier studies were flawed and that other factors besides alcohol intake might be more significant. However, the British Heart Foundation takes a more positive line: "Moderate drinking - between one and two units of alcohol a day - has a protective effect on the heart in men aged over 40 and in women who have gone through the menopause. One unit of alcohol equals half a pint of ordinary beer or a small glass of wine or a pub measure of spirits."
29. Replace your toothbrush
Choose a soft to medium brush with a small head and replace it every two to three months or sooner if the filaments become splayed, says the British Dental Health Foundation. A worn brush won’t clean properly and may damage gums. An electric brush may do a more thorough job but ask your hygienist’s advice before buying as some are more effective than others.
30. Measure your waist
It’s a reliable guide to your risk of diabetes and cardiovascular disease: 35 ins (88cms) or more for women and 40 ins (102 cms) or more for men mean the risk is between two and four times greater than for those with slimmer middles, according to Professor Anthony Barnett of Birmingham University.
Useful articles
- Smoking: your guide to giving up
- Anxiety solutions
- How young are you really? Play the age game
- Ask our GP a question
- Health questions to ask your doctor
- More on anti-ageing
This article first appeared in Saga Magazine, to make sure you don't miss out, click here
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
