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30 Ways to live longer
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This weeks feature
We all want as long and fulfilling a life as possible, but how do we achieve it?
Over the next three months Simon Evans suggests 30 ways to live longer. Here are the first ten suggestions.
“I don’t want to achieve immortality through my work, I want to achieve it through not dying.” - Woody Allen
Though the immortality comedian Woody Allen dreamt of is unlikely to be achieved, we’re already enjoying an ever-increasing lifespan, living, on average, 15 years longer than we did 70 years ago. More of us are also reaching the magic 100 mark. In the early years of the present Queen’s reign, she used to send out 200 congratulatory telegrams to centenarians every year - now she sends out almost that number every month! |
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Scientists suggest that some of today’s children will live to the age of 150, not just because of advances in medicine, but through simple evolutionary change. According to Steven Austed, of the University of Texas Health Science Centre, “In the foreseeable future, one would expect humans to age at a slower and slower rate.”
How long we live for in the future will, of course, depend on our lifestyle, diet and fitness, as well as our emotional disposition and attitude towards life. Here are (in no particular order!) 30 ways you can extend your life expectancy, and - even more important - enjoy it to the full. |
1. Know your weight
Carrying excess weight is not good for us, putting added pressure on the heart, making us prone to ailments and storing up any number of health problems for the future, such as high blood pressure, gallstones, diabetes and joint problems. But how do we know if we are overweight? A simple way to check is to calculate your body mass index (BMI), a measure of body fat based on height and weight that applies to both adult men and women.
The categories for BMI are:
* Underweight - less than 20
* Normal weight - between 20 and 25
* Overweight - between 26 and 30
* Obesity - 31 or greater
To find your own BMI, multiply your height (in metres) by itself, then divide your weight (in kilograms) by this number. The resulting total is your BMI. For a person whose height is 1.6m, and weight is 72 kilograms, this is how your sum would work out:
1.6m (height) x 1.6m (height) = 2.56
72kg (weight) divided by 2.56 = 28.125.
The BMI is therefore 28.125, which means the subject is overweight.
This is merely a guide that should be taken into account along with such factors as cholesterol level and blood pressure to provide an accurate picture of your state of health. As a general rule, though, try and stay within your normal weight range. |
Weigh yourself at the same time of day each time. |
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Have your blood pressure checked. | 2. Have a health check
If you want to live a long and healthy life, it’s important to keep a check on your health. Diseases can usually be dealt with more effectively if caught early, and this is especially important in the case of cancer. Your GP should offer you regular annual check-ups, such as full blood count, blood pressure, cholesterol and diabetes. Regular breast cancer screening for women over 50 and for prostate cancer for men of the same age is advised, even if there are no apparent symptoms. Women should be aware of any changes to the shape of the breast and contact their GP if they discover suspicious lumps.
Cholesterol levels in the blood rise slightly with age, but the UK average total cholesterol level is 5.7mmol/l. The ideal level is regarded as less than 5, between 5 and 6.4 is considered mildly high, between 6.5 and 7.8 moderately high and over 7.8 very high. However, you also need to take into account the ratio between good and bad cholesterol and whether a person smokes, and has high blood pressure or diabetes. Anyone with an established track record of heart disease should seek advice from their GP.
Blood pressure is measured as two numbers, each of which are in units of millimetres of mercury or mmHg. The first, known as the systolic pressure, reflects the maximum pressure reached when the heart beats and pushes blood out - this is the pulse or pressure wave you feel at your wrist. The second figure is the diastolic pressure, or the general pressure in the blood vessels in between heartbeats when there is no wave of blood being pushed through. This reflects how much the small arteries in the body are resisting the flow of blood into them.
The British Hypertension Society defines a blood pressure of 130/85 or below as normal, but below 120/80 is preferable. A pressure of 140/90 mmHg or above is considered abnormal, and is called high blood pressure or hypertension. In between these levels there is some debate about exactly where normal ends and abnormal begins. A blood pressure of 130-139/85-89 is called high normal - in the USA and other countries it is sometimes known as ‘prehypertension’ because, though the person doesn’t have hypertension at this stage, they are very likely to develop it in the future.
What is acceptable can also depend on your age, as our blood pressure tends to increase as we get older, and other factors, such as time of the day, stress levels and temperature. Again, check with your GP. |
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3. Take regular exercise
Research has shown that an active 65-year-old has the same physical age as a sedentary 45-year-old. This is because regular exercise significantly slows down the ageing process by lowering blood pressure and improving the general performance of the heart.
Just a quarter of an hour’s exercise every day will help you lose weight, reduce the amount of artery-hardening ‘bad’ cholesterol in the blood and keep your bones strong and healthy. You will also feel good, not just because of the improvement in your physical condition, but because exercise stimulates the production of ‘happiness’ hormones, endorphins. Regular physical activity will also tend to prevent the onset of diabetes and relieve depression.
How much you do is, of course, up to you, and if you are not used to regular exercise, it’s safest to build up gradually. The more you do, the greater the benefits. It is best to exercise first thing in the morning, preferably before breakfast, as that is when the body burns off carbohydrates more effectively than later in the day.
Swimming is one excellent way to keep fit, and as little as an hour and a half a week can make a significant difference. Unlike jogging, swimming works all the muscles in the body and, because the water provides support for the body, there is less strain on the joints and bones and less risk of injury, an occupational hazard for keen joggers. What’s more, it’s fun! |
Exercise . . . but don't overdo it! |
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Be careful . . . | 4. Stay off the sunbed
Exposure to excessive sunlight has been long associated with cancer, and artificial sun lamps have been shown to double the risk of contracting certain skin cancers. Sunbeds provide a concentrated burst of ultraviolet radiation, allowing a tan to develop more quickly than through conventional sun bathing. The problem is that you can also develop sunburn much faster than usual, with all of the attendant problems that can bring. If you do plan to use a sunbed, check with your GP that any drugs you are taking will not react with ultraviolet light. Those that could do so include some antibiotics, diuretics, and certain treatments for diabetes and blood pressure. |
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5. Hold stress at bay
Stress is common in our 24-hour world and can cause several health problems, most notably high blood pressure, a weakened immune system, muscle weakness and high levels of cholesterol and sugar. If, therefore, we want to live a long and happy life, we have to learn to deal with stress.
One way is to cultivate a calm state of mind, though this may be easier said than done. Taking up yoga may be a solution, meditation another. This doesn’t have to involve the chanting of mantras in an incense-filled room, just a little quiet reflection on all those past anxieties that never came to anything. Mark Twain’s words are especially instructive: “I have known a great many troubles - most of which never happened.”
When you are feeling especially stressed, stop and take four deep breaths. Just stopping for a moment, and taking stock, can make all the difference. Sometimes our stress erupts in anger - at loved ones, work colleagues, or a hapless call centre employee. While it’s important not to bottle anger up, it’s equally vital not to let rip at the slightest provocation. Apart from anything else, it can cause long-term resentment and hostility - which doesn’t do anybody any good. It might help to keep a diary of things that anger you and consider if they were really worth losing your rag over - most of the time you’ll find they weren’t. |
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All those lovely antioxidants . . ! | 6. Don't leave your fruit and veg
Eating at least five portions of fruit and vegetables every day has incalculable benefits for your long-term health. Not only do fruit and vegetables contain various chemicals that protect against hazardous free radicals, but they will also help keep your blood pressure on an even keel. People who live to 100 have been shown to have high levels of antioxidants, largely due to a diet rich in fruit and vegetables. One option is a vegetarian diet, provided you keep up your iron levels by eating spinach and broccoli or taking a supplement. Vegetarians’ life expectancy is ten years longer than the average, possibly because their diet often contains two nutrients considered vital for long life - folic acid, found in spinach and kale, and lycopene, which is found in tomatoes. |
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7. Do some gardening
Any garden lover will tell you that they feel better after an afternoon spent replanting, weeding, or even just mowing the lawn. So rewarding is gardening there is now a treatment called ‘horticultural therapy’. There are several reasons for spending more time in the garden, not least the simple joy of being surrounded by nature in its glory, which has been shown to lower blood pressure, reduce muscle tension, and reduce stress levels. The stretching and digging that gardening involves exercises the heart and builds up muscles, while focusing on the task in hand can help us come to terms with any problems we may be experiencing at the time.
Plenty of reasons, then, to pick up your spade and treat yourself to some pottering. |
Gardening brings rewards in various ways. |
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| 8. Give blood
Giving blood could well save someone else’s life, but did you know it could also help prolong the donor’s? Dr Roger Henderson, author of ‘100 Ways to Live to 100’, says regular blood donations help reduce excessive amounts of iron in the blood. This can be beneficial because iron molecules are vital for the formation of oxygen radicals, which are a factor in heart disease and other age-related illnesses. Men are more prone to producing oxygen radicals than women, which may partly explain why pre-menopausal women are less likely to suffer from hardening of the arteries and heart attacks than men of the same age. There’s certainly a great need for new blood donors - the National Blood Service needs 10,000 donations every day to meet demand. To be a blood donor you must be in general good health, aged between 17 and 70 (17 to 60 for first-time donors) and should weigh over 50kg (7st 12lbs).
Some people are not suitable as donors - those with severe chronic disease or lung disease, for example. Contrary to popular myth, however, having jaundice as a baby does not automatically disqualify you from giving blood. You are only barred from giving blood if the jaundice was the result of an infection, such as Hepatitis B or Hepatitis C. People who were born in countries where Hepatitis B or malaria is common may also be unable to donate. If you are in any doubt you should consult your GP before giving blood.
To register as a donor either call the national donor helpline, tel. 0845 771 1711 (local rates apply), or see the National Blood Service website: www.blood.co.uk |
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9. Get plenty of sleep
Shakespeare described sleep as “the chief nourisher in life’s feast”, acknowledging that a good night’s rest is vital for keeping the mind and body in prime condition. Researchers at Loughborough University’s Sleep Research Laboratory have found that most people are designed for two sleeps a day, the main one at night, and a nap in the afternoon. Those who don’t have the luxury of an afternoon nap often get sleepy in the afternoon, though research has shown that when you increase night-time sleep an afternoon snooze is often not necessary.
Most people need around eight hours sleep a night and, to achieve this, it’s important to establish a routine, so your body gets used to going to bed at the same time. Make your bedroom as comfortable, airy and dark as possible, and avoid alcohol, cigarettes and caffeine close to the time when you turn in for the night. Exercising during the day will help you go to sleep quickly at night, or you could try reading a book. If you’re experiencing insomnia don’t use sleeping pills unless absolutely necessary - or at least see your GP first. |
Are you designed for two sleeps a day? |
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| 10. Stop snoring
Snoring is a common problem in men over 50 and, as well as irritating to those sharing the same bed, or room, can lead to other health problems. Repeated obstruction of the nasal passages causes the sufferer to wake up repeatedly in the night, preventing them from getting a proper sleep. Not only can this be dangerous, especially for drivers, it also puts pressure on the heart.
Snoring can be caused by the shape of a person’s upper airways, but it is more commonly found in people who are over-weight or smoke and drink in the evenings. Weight loss, avoiding sleeping on your back and cutting down on alcohol can all help, and use of dental shields at night has been proven to help keep the airways open.
You might find more help from the British Snoring and Sleep Apnoea Association, 2nd Floor Suite, 52 Albert Road North, Reigate, Surrey RH2 9EL; tel. 01737 245638; website: www.britishsnoring.co.uk
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Want to know your BMI?
Go to Personal Workout to find the formula... |
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