10SIMPLE secrets TO TURN BACK TIME
Life expectancy of Scottish women is at an all-time high and these simple tips will help you not only live longer, but reduce the effects of ageing too.
Over the last 30 years the life expectancy of the Scottish female population has improved significantly. Girls born in 2013 can expect to live to the grand old age of 81, almost a decade longer than 30 years ago. As life expectancy improves as does our perception of age. Only a few generations ago, 50 was considered elderly, whilst today it merely counts as middle-aged. But how can you ensure your lifespan is as long as possible, and that you enjoy the extra years in good health? In addition to the usual advice about not smoking and maintaining a healthy weight, try our simple secrets to stop the clock.
1. Eat more beans
Among older people, the food most closely associated with a long life is... beans! Every 20g increase in average daily intake is linked with an eight per cent lower risk of death at any age. Legumes with the highest level of protective antioxidants are: red kidney beans, pinto beans, red lentils, black beans and blackeye peas. Add them to salads, soups, stews and casseroles. Beans are also good sources of magnesium – a good intake of which is associated with a significantly lower risk of death from any cause. Magnesium is believed to promote longevity through beneficial effects on blood pressure, blood clotting, blood vessel dilation and by protecting against abnormal heart rhythms and heart failure. It’s estimated that daily flossing can add over six years to your life. Inflamed gums allow mouth bacteria to enter the circulation which can trigger arterial disease and increase your risk of coronary heart disease and stroke.
3. An apple a day...
Research confirms that eating an apple a day can reduce your risk of death from any cause, at any age, by one third. Apples are rich in antioxidant flavonoids that are especially protective against coronary heart disease and stroke.