50 ways to live longer

We all hate the idea of growing old, with all the health problems the process can bring. So read on to discover the simple diet, exercise and lifestyle secrets that can help you rewrite the age on your birth certificate.

Take up yoga It's been shown to lower blood pressure and heart rate, improve flexibility and relieve stress. Read: easy yoga for everyone

Stop smoking One out of every two long-term smokers will be killed by their habit. Need we say more? Read: 10 ways to stop smoking

Control your stress A little is fine, but long term it may increase the risk of blood pressure and lead to premature ageing of the immune system.

Don't overdo the wine Wine drinkers live longer because wine contains antioxidants that protect against heart disease, but too much increases the risk of oral cancers and can cause liver and kidney damage.

Floss your teeth There are now well-established links between gum disease, heart disease and stroke.

Watch your weight Being overweight can take years off your life. Obesity is linked to 30,000 deaths a year; some health experts now put the risks on a par with smoking. Read: all of our advice on diets and weight loss

Get a pet Pet ownership has been shown to lower blood pressure, reduce stress and boost survival after a life-threatening illness. Read: how pets keep you healthy

Don't barbecue Cooking meat at high temperatures creates chemicals that can increase cancer risk - barbecuing has been linked with stomach, pancreatic, colon and breast cancer. Read: foods to eat, foods to avoid

Tend your garden Research shows that just walking through a beautiful garden reduces stress levels. Gardening also burns calories and helps to keep your body fit and your mind alert. Read: all of our gardening tips

Avoid sunbeds It's estimated that your risk of cancer rises by as much as 20% for every decade of sunbed use before your mid-50s.

Check your blood pressure ‘Hypertension is the biggest cause of preventable death,' says Professor Graham McGregor. Around 120,000 people could avoid a stroke or heart attack and 62,000 lives could be saved, if their blood pressure was properly controlled. Read: 10 ways to lower your blood pressure

Get help for depression It affects one in five people at some time and severe depression can be a killer. Symptoms can include tearfulness, fatigue, feelings of helplessness and guilt, lack of motivation, anxiety and low self-esteem. Read: cheer-me-up remedies

Be aware of your diabetes risk You could be one of the missing million who have type 2 diabetes but don't know it. Symptoms include extreme thirst, going to the loo more often, weight loss and tiredness. Read: diabetes - are you at risk?

Have a glaucoma test Glaucoma affects one in every 50 people over the age of 40, yet there are usually no symptoms until the disease is so far advanced that eye sight is permanently damaged. Read: the A-Z of eye health

Check for skin changes See your doctor about new growths, persistent skin ulcers or sores that don't heal within a month, new moles or moles that grow, change colour, become inflamed or itchy, have a reddish edge, bleed, ooze or crust.

Look after your breasts Know how your breasts normally look and feel so you recognise any lumps or changes and keep your screening appointments. Read: check your breasts

Have regular smear tests They prevent up to 5,000 deaths from cervical cancer a year.

Visit the dentist regularly Dentists are trained to pick up signs of oral cancers. Between visits check your mouth for sores that don't heal, white or red patches or lumps on the lip, in the mouth or in the throat.

Eat the Mediterranean way Greek and American researchers found that eating a Mediterranean diet could cut premature deaths by up to 25%.

Do those sit-upsA Canadian study published in The Journal Of Medicine And Science In Sports found that participants with weak abs suffered a higher death rate.

Have children late in life Researchers at the New England Centenarian Study found that women who have a child in their 40s are four times more likely to live to 100.

Get enough sleep Depriving yourself of sleep affects the body in a similar way to the ageing process and may increase the severity of age-related chronic diseases. Read: get a better night's sleep

But don't lie in too often Some researchers say that excess sleeping can lead to depression and mental inactivity

Walk in the park A study of pensioners found that walking in an urban green space increases longevity

Drink miso soup It's traditionally drunk at breakfast and last thing at night in Japan. Experts at Japan's National Cancer Institute found that drinking miso regularly cut death rates from cancer, heart and liver disease.

Move to the country Figures from the Office for National Statistics show that people living in the countryside live an average of six years longer than city dwellers.

Have a coffee A cup a day may help to protect against liver cancer.

Keep on working People who work past retirement age are healthier - and wealthier - than those who retire.

Eat gazpacho US researchers found that volunteers who ate two bowls of gazpacho daily for two weeks increased blood levels of vitamin C and showed a significant drop in the levels of stress chemicals that increase vulnerability to illness.

Know your cholesterol count If your cholesterol level is too high and you're unable to lower it using diet and exercise, your doctor can prescribe statins to maintain safe levels. Read: 10 ways to lower cholesterol

Eat more chocolate But make sure it's dark with a high percentage of cocoa solids. These contain polyphenols - powerful antioxidants that may cut your risk of heart disease. Read: why chocolate is good for you

Get your snoring checked out Obstructive sleep apnoea - which is characterised by heavy snoring - is a major health hazard that can lead to daytime sleepiness, an increased heart rate and high blood pressure.

Take care of your bones Osteoporosis affects one in three women over the age of 50. To strengthen your bones, eat a diet that's rich in calcium and vitamin D, don't drink too much alcohol, stop smoking and take regular weight-bearing exercise. Read: osteoporosis - what you need to know

Drink more water Your body needs it even more than food. Eight large glasses a day will help flush out body toxins. Read: why we need water

Have a massage It can improve your circulation, speed up healing after injury, boost your muscle tone and promote general wellbeing.

Live the Okinawan way With more centenarians than anywhere else on the planet, the inhabitants of the Japanese island of Okinawa are clearly getting something right. Their recipe for a long, healthy life? A low-calorie diet with seven servings of fruit and vegetables, lots of wholegrains, oily fish and soya, and few dairy products, as well as practising traditional dance and karate, and regular walking and gardening. People pray each day, have a strong sense of community and shake off stress easily.

Have more sex It's good exercise and releases endorphins. What's more, according to clinical neuropsychologist Dr David Weeks, sex releases a burst of human growth hormone and can also help to stimulate the immune system. Read: the health benefits of sex

Take care of your mind Do the crossword or learn a language - anything to stretch the brain.

Strive for success The higher your status is, the healthier you're likely to be, say researchers at University College London.

Be adaptable and resilient ‘People who reach 100 are not quitters. All of them share a remarkable ability to renegotiate life at every turn, to accept the inevitable losses and move on,' says Lynn Adler of the National Centenarian Awareness Project at Harvard Medical School.

Be positive Dutch researchers found that optimists have a 55% lower risk of death from all major illnesses than those who have a negative outlook on life.

Be glad you're a woman The odds are all on your side. Women live longer than men and 90% of centenarians are women.

Stay married Research has shown that a happy marriage lengthens life expectancy, while divorce shortens it.

Have a good laugh It can boost your circulation as effectively as aerobic exercise and it also relaxes blood vessels, reduces levels of stress hormones and triggers the release of feel-good endorphins.

Maintain your social life Experts say a strong social network could be just as important for health as taking exercise.

Volunteer A US study found that people who volunteered saw an improvement in their own mental and physical health.

Develop your spiritual side According to one study, people who go to church regularly are 35% more likely to live longer than non-believers.

Learn to play the piano One study found that older Americans who took keyboard lessons had increased levels of human growth hormone, which helps to keep you looking and feeling younger.

Learn to meditate It can help to reduce high blood pressure and muscle pain, improve circulation, increase blood flow to the brain and lower levels of stress hormones.

Start making changes now ‘It's harder to claw back lost youth than it is to slow down the changes that come with ageing,' says Professor Kirkwood.

The answers to specific problems may not apply to everyone and are not substitutes for professional medical advice. If you're worried, see your GP. For more information, visit www.netdoctor.co.uk