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.

No. 1 Magazine - - HEALTH -

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.

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