How to stay healthier FOR LONGER

It’s the little lifestyle switches that can make a big difference

Small biohacks – tweaks that target all our body’s systems – are the secret to longevity, says neuroscientist and

author Dr Julia Jones*. But it goes beyond slimming down or hitting the gym regularly. ‘Don’t just focus on fitness, also address gut diversity, sleep quality, stress levels and social integration,’ she says. Try these tips

to change the way you age.

1 BE GRATEFUL

A calm life is a longer one – high stress levels can shorten life expectancy by as much as 2.8 years, found researchers**. Try the ‘three good things’ exercise, which encourages daily gratitude, says psychologist Miriam Akhtar. This simple practice can help dampen the effect of harmful stress hormones in the body when the going gets tough. Ask yourself every day: ‘What’s good in my life? What am I grateful for? What’s going well right now?’

2 NOURISH YOUR GUT

Support a healthy gut by swapping the average UK diet – which is high in red meat and processed foods – for more wholefoods, such as fish, beans, grains, nuts, fruit and vegetables. This ‘optimal’ diet can add 10 years if you start younger, and eight to nine years if you switch at 60, found researchers at the University

of Bergen, Norway.

3 HAVE A BLAST OF COLD WATER

Turning your shower temperature to cold for just a couple of minutes before getting out improves immune system function and circulation, provides a natural high, and encourages longevity. But don’t just stand there shivering. ‘When cold water hits, try to last longer by slowing your breathing down and extending your exhales,’ says Dr Jones.

4 LISTEN TO MUSIC

For longevity? Yes! ‘Every sound results in a change in brainwaves and a release of brain chemicals,’ says Dr Jones. ‘Music is an under-recognised wellness tool that has multiple applications – to boost sleep quality, listen to slow music, synchronising your breathing to it.’ US researchers found a link between music and heart health – listening to joyful music can increase the flow of blood through the blood vessels.

5 EMBRACE DAYLIGHT

Too much time spent indoors can mess up your body clock, making it harder to then nod off at night. ‘Our circadian system regulates sleep patterns and uses daylight as a timer, so getting early daylight exposure helps sleep quality,’ says Dr Jones. Even eating breakfast by the window for at least five minutes can help

– with no TV or phone.

6 GET CREATIVE

‘Artistic pastimes may offer protection against dementia,’ says neuroscientist Sabina Brennan. Creating artwork, such as a drawing or collage, reduced participants’ stress levels in a study by America’s Drexel University. Try painting, knitting or card-making instead of passively staring at a screen in the evening.

7 BREATHE BETTER

It’s an automatic action, but many of us don’t breathe well. ‘Our breath brings oxygen into the body and takes carbon dioxide out,’ says Dr Jones. ‘It also acts as a master switch for our fight-or-flight stress response. Train it by slowing your breathing in and extending your exhales, so you’re breathing out for longer than breathing in. ’Breathe in for four seconds and out for six.

8 TRACK YOUR HEALTH

Got a niggling health concern, such as unexplained bloating or exhaustion? Talk to your GP. Gather information first by asking yourself questions such as, ‘Are my bowels better when I don’t have certain foods?’ ‘When you see a GP or health professional, you’re then able to provide them with data to help paint a clear picture of your symptoms,’ says GP Dr Nikki Curtis.

9 TRY TENNIS

Regular movement not only boosts mood and eases anxiety, but women who exercise vigorously are at lower risk of dying from heart disease and cancer, according to a study***. A racket sport, which encourages you to move fast to return the ball, helps you have fun while you get fit, and works your brain by learning a new skill. What’s more, playing tennis regularly can lengthen life by 10 years, according to Danish research. Search lta.org.uk for a place to play locally and hit the courts.

10 STAY SOCIAL

The unpredictable nature of socialising means it’s great exercise for the brain, keeping it fit and youthful. Plus, as we get older, it’s important to remain integrated in some larger social networks to encourage a sense of purpose, inspiration and motivation. ‘The brain needs more mental stimulation as it ages’, says neuroscientist Professor Hana Burianová. Join a local society or club to mix with others while enjoying an activity

that you love.

‘Keep the brain stimulated as it ages – joining a society or club encourages a sense of purpose, inspiration and motivation’