Healthy Food Guide (Australia) - - FEATURES -

# 1 Do a few dif­fer­ent types of ex­er­cise

A 20-year Aus­tralian study pub­lished in 2016 proved that, as well as im­prov­ing your odds of ‘healthy ageing’ by seven times, tak­ing up reg­u­lar ex­er­cise at midlife is one of the best ways you can pro­tect against de­men­tia.

throw a few dif­fer­ent types of ex­er­cise into the mix and you’ll pro­tect the length of your telom­eres, too. Shorter telom­eres, which are the pro­tec­tive caps that sit on the end of your chro­mo­somes, are as­so­ci­ated with in­creased risk of a num­ber of dis­eases, in­clud­ing cancer and di­a­betes.

Make sure at least one of your ex­er­cises is weight bear­ing, and that an­other in­volves be­ing out­doors, to top up your os­teo­poro­sis-fight­ing vi­ta­min d.

# 2 eat a mediter­ranean diet

This means plenty of fish, fresh fruit and ve­g­ies, whole grains, legumes, nuts and olive oil. eat these con­sis­tently, and over 10 years your heart dis­ease risk will halve, be­cause the diet helps lower your blood pres­sure and choles­terol. if you’re fe­male, breast cancer risk may also fall by 68 per cent, and you’ll be 20 per cent less likely to ex­pe­ri­ence hot flushes. and, ac­cord­ing to a 2017 deakin univer­sity study, you’ll have less chronic dis­ease, frailty and cog­ni­tive de­cline in later years.

too late for a change in diet to have much ef­fect? Not true! a 2014 study found those peo­ple with the health­i­est di­ets at mid­dle age were 90 per cent less likely to de­velop de­men­tia over the next 14 years.

#3 stay busy

Re­search now shows that the busier your lifestyle af­ter 50, the stronger your brain’s pro­cess­ing speed and work­ing mem­ory will be as you grow older. the uS re­searchers be­hind the study say be­ing busy may pro­vide more of the learn­ing op­por­tu­ni­ties that help to main­tain brain strength.

# 4 set goals

Hav­ing some­thing to strive for gives you a sense of pur­pose — and that can add years to your life ex­pectancy, re­gard­less of how late in life you find that pur­pose. one ex­pla­na­tion is that hav­ing a sense of pur­pose sub­con­sciously nudges peo­ple to­wards health­ier life­styles.

# 5 so­cialise of­ten

A Ger­man study con­firms the link be­tween hav­ing an ac­tive so­cial life and a lower risk of cog­ni­tive de­cline, as well as bet­ter ‘later-life sat­is­fac­tion’ de­spite age-re­lated health chal­lenges.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.