It’s as easy as 1, 2, 3

Age is just a number, as the saying goes. But it’s our biological age – a measure of how well or poorly our body is functioning – that is far more important than our birthdate.

Lifestyle habits, diet and how we handle stress all have a major impact on how fast we age or how old we feel. But by simply incorporating crucial health numbers into our lives, we can slow everything down, live longer and feel better.

From strength training to key health stats, join the countdown and stay happy and well.

ONE …vitamin D supplement a day

It’s estimated that one in two women will break a bone because of osteoporosis, but a daily vitamin D supplement can help boost bone health.

Look for a supplement containing 10 micrograms (μg) and tuck into more vitamin D-rich foods, such as wild salmon.

TWO …divide your height by two

Body mass index (BMI) and ideal height/weight charts are a good general guide to your healthy weight, but can falsely reassure “apples” – people who carry fat around their midriff. Whatever your BMI says, aim for a waist measurement that is less than half your height. This is a better indicator of optimum health.

THREE …three must-have skincare ingredients

The three most powerful ingredients are antioxidants like vitamin C, retinoids that increase cell turnover and stimulate collagen renewal, and alpha hydroxy acids to exfoliate the top layer of cells. Give skincare products at least three months to see the best results.

FOUR ...divide sugar by four

Cut down on foods with a high sugar content. As a guide, it’s suggested that adults should eat no more than seven teaspoons of added sugar each day.

An easy way to work out the number of teaspoons of sugar in food is to divide the total grams by four. So a yogurt containing 28g sugar equals seven teaspoons.

FIVE …get your five-a-day

A diet rich in antioxidants will help protect against heart disease, Alzheimer’s and certain types of cancer. Brightly coloured fruit and vegetables are the best source of antioxidants. Make sure you eat at least five portions a day and include a wide variety of produce.

Mix it up with vegetables such as dark green (broccoli, spinach, kale), red and orange (tomatoes, red peppers, carrots, sweet potatoes), and starchy veggies (corn, potatoes, green peas), as well as beans, peas, and other vegetables (cabbage, onions, courgette, cauliflower, mushrooms).

SIX …throw away used eye creams after six months

As a rule, the closer a cream comes to your eye, the shorter its lifespan. The ingredients not only become

less effective, but can cause irritation and even bacterial infection like conjunctivitis.

To be on the safe side, if it’s older than six months, throw it away.

SEVEN … sleep for seven hours

That’s the optimal duration of sleep, says a new study. Skimping on shuteye can raise your risk of high blood pressure, heart disease, diabetes and obesity and is also linked to ageing faster.

Good sleep is vital for the renewal and repair of many of the body’s systems, including the skin.

EIGHT …stop eating after 8pm

As we age, our metabolism naturally slows down and weight creeps up.

Eating your main meal after 8pm can cause weight gain and can also affect cholesterol levels. A light snack before bed like milk and a biscuit can aid sleep, however.

NINE ...must-have health tests

We all worry about our health as we get older. But by undergoing routine health checks, which take just minutes to perform, you can spot any problems in the early stages when they’re easier to treat.

From bowel cancer screening to an NHS health check, there are nine tests available – see the NHS website for details.

TEN ...meditate daily for 10 minutes

Stress contributes to every disease, directly or indirectly. It shrinks the brain and increases the waistline.

Daily meditation helps nurture calmness and relaxation, enhancing overall health and wellbeing. Visit mindful.org for tips.

● For more of Lesley’s advice, visit lesleyreynolds.com