BUY BACK TIME
When it comes to your health, playing the long game always trumps short-lived rewards. Use the latest research to keep time on side
UP GET UP STEAM
Using the sauna for 15 minutes, four times a week, is linked to a 66% reduction in your risk of age-related neurological disorder. Be more hot-headed. Uni of Eastern Finland
DOWN BREAK THE FAST
Schedule a cheat day. While low- calorie diets slow the ageing of blood stem cells, over time this can significantly weaken your immune system. Fritz Lipmann Institute
HOLD TURN IN EARLY
The old adage ‘ sleep when you’re dead’ is gravely ironic. Just one night of poor rest speeds the biological ageing process. American Academy Of Sleep Medicine
HOLD BE A QUITTER
Whether it’s a pack a day or a crafty tab to accompany your pint, stubbing out the cigarettes for just nine months reverses resultant skin ageing. Skin Med Journal
UP STICK IT TO SMOG
Rising air pollution is ageing your breathing apparatus. Upping your vitamin A intake with carrots will help to renew lung alveoli. The European Respiratory Journal
HOLD NEEDLE TO KNOW
While you may think steroid use maintains youthful virility, it’s also been linked to a heightened risk of cancer. Sorry, bro. The New England Journal of Medicine
UP MASTER OF ZEN
New science has debunked the notion that meditation is quackery. It activates telomerase enzymes, turning back time on your immune system. Uni of California
DOWN BURN OUT
An overreliance on heartburn drugs ages blood vessels. PPIS (the medicine, not the insurance) can trigger heart issues. Houston Methodist Research Institute
HOLD BRAIN TRAINING
Don’t forget to pack your running shoes. Aerobic exercise builds new neurons in the hippocampus, helping to reboot a forgetful brain. Academy of Finland
HOLD OIL CHECK
Omega-3 supps have been a cabinet staple for years, and now isn’t the time to lose faith. Four months of use lowers your risk of age-related disease. Ohio State University
UP GRANATE BODY
The search for the fountain of youth has borne fruit. A chemical in pomegranate halts the degradation of muscle cells over time. École Polytechnique Fédérale de Lausanne
DOWN REMEMBER THIS
Age is but a number. Those who believe negative stereotypes about age-related memory loss perform worse in tests than their positive peers. University of Toronto
DOWN SLOW AND STEADY
Athletes who peak too soon die earlier. Elevated testosterone and HGH in young people is also linked to accelerated ageing. Set lifelong goals. Leyden Academy