On The Cover 10 Secrets To A Healthy Long Life Simple changes that will make a big difference
A few simple changes to your lifestyle will increase your chances of living longer and staying fit and healthy!
SNACK ON NUTS
Studies found that people who began eating at least two portions of nuts a week in their 40s were 21% less likely to have impaired memory when they got to their 60s,
70s and 80s, compared to those who ate them less than once a month or so. Nuts are rich in a variety of nutrients that help maintain healthy brain function.
HALT MUSCLE LOSS
Muscle starts depleting after the age of 30 and accelerates as we age, which has enormous implications for weight, fitness, bones, joints and muscle fatigue. Resistance bands – lengths or tubes of Latex, often coming in a loop – can tone and condition muscles as effectively as weights. And they’re cheap! Try Meglio – set of 4 (£8.94 at Amazon).
ABIDE BY THE ALCOHOL RULE OF TWO
It’s sensible to have alcoholfree days as you age. Aim for two days off a week (and add an extra day with each decade over 50) and have no more than two drinks on any given evening. Remove bottles from the fridge on Sunday night and put spirits and red wine in the garden shed!
EAT MORE PLANTS
Eating a wide variety of plant foods, including fruits, vegetables, nuts, seeds, whole grains and beans, has been shown to decrease disease risk and promote longevity. That doesn’t mean you have to be vegan. Meat is an excellent source of protein, essential amino acids, B vitamins, iron and zinc. Just avoid eating it every day.
WALK LIKE A POSTMAN
“Ambling along flat pavements or supermarket aisles simply doesn’t equate to ‘huntergatherer’ steps in intensity,” warns Graham Lawton, author of This Book Could Save Your Life: The Science of Living Longer Better (John Murray, £14.99). Walk with a purpose and include hills and steps. Wearing a smart watch or FitBit can help you keep track and stay motivated – as can the NHS Active 10 walking tracker app via NHS.UK/ONEYOU/APPS.
RE-THINK MILK
Compared to nut or oat alternatives, cow’s milk is rich in calcium, protein and vitamin B. Just choose organic for higher amounts of antioxidants and omega-3s, thanks to the animals’ diet and access to grass. And buy blue-top. Full-fat milk drinkers have a lower risk of metabolic syndrome (hypertension, elevated blood sugars and fats) that can increase heart disease risk. They tend to be slimmer, too!
DON’T EAT AFTER 7PM
The body isn’t as effective as metabolising food later than this, say scientists at John Hopkins University. Studies show that a time-restricted approach to eating results in a 20% daily calorie deficit. So if you normall ly eat 2,500 calories a day, th is would probably fall by 500 calories – even without a conscious effort to eat more healthily or add more exercise.
STRENGTHEN YOUR GRIP
Bizarrely, studies show that those with a strong hand-grip have a lower risk of o heart attack, stroke and a type 2 diabetes. A simple s way to improve grip strength s is to a weave an elastic e band around each of o your fingers and practise p opening and closing c your hands as many m times as you can. THINK ‘MOVEMENT SNACKS’
Fit short bursts of movement into every day to get your heart pumping, says GP and author Dr Rangan Chatterjee. “Adults spend an average of 70% of their day in a seat with physical inactivity one of the biggest causes of premature death.” Don’t scroll on your phone waiting for the kettle to boil or the microwave to ping – move instead!
COME TOGETHER
A study of over-50s found that those who maintained or grew their social circles after retirement experienced a beneficial effect on their quality of life compared to those who took part in fewer social activities. We tend to do more if we have someone to share things with – especially in later life. Stay in touch by phone, letter, and video link – and make plans for the future!