Be younger this year: 30 quick tips

Try one a day for a month, or implement them all at once!

Go for the burn

Just 30 minutes’ activity a day can keep you biologically younger. Scientists at King’s College London took DNA from volunteers with various activity levels and measured the length of their telomeres, which protect the tips of chromosomes and shorten with age. They found fit, active volunteers had longer telomeres. Those who did at least 199 minutes’ exercise a week were 10 years younger than the least active.

Bake your fish

To make the most of the heart and joint protection from omega-3 fats in mackerel, sardines and salmon, bake or boil it. US scientists have found that eating oily fish baked or boiled is better than eating it fried, salted or dried.

Savour your lattes

A cup of coffee more than five times a week could cut cognitive decline by around 20%, say researchers in California. In fact, a range of studies show caffeine seems to protect brain function. French researchers found women who drank three cups of coffee a day were 30% less likely – and 80-year-olds 70% less likely – to suffer memory loss than non-coffee drinkers.

Control your temper

Getting angry makes you stressed, and can damage your body, particularly your lungs, say researchers at Harvard Medical School. Studying nearly 700 volunteers over eight years, they found those who were angry and hostile were most likely to lose lung capacity.

Don't neglect your gums

Plaque-causing bacteria can wreak havoc if you don’t brush and floss regularly. ‘Poor dental hygiene can lead to bleeding gums, providing bacteria with an escape route into the bloodstream where they can initiate clots leading to heart disease,’ says Professor Howard Jenkinson of Bristol University.

Start snacking

A Cambridge study found that people who ate six small meals had cholesterol levels that were, on average, 5% lower than those who ate one or two large meals – and it lowered levels of ‘bad’ LDL cholesterol. So, stick to low-fat and low-sugar foods, don’t go more than four hours without eating and spread calories through the day – taking care not to exceed 2,000 calories a day.

Think fit before thin

If keeping your weight down is a constant struggle, refocus your efforts on getting healthier instead: research shows being fit will help you live longer, even if you’re overweight. US researchers found the fittest overweight over-60s are more likely to live to a ripe old age than their peers who were skinny or normal weight but took no exercise.

Take D with your dinner

Scientists at King’s College London found women with the lowest vitamin D levels showed the greatest signs of biological ageing. This superstar vitamin is thought to help lower blood pressure, boost immunity and protect against heart disease and cancers. Sunshine is the best source, so in the winter almost a quarter of us are deficient. Nutritional therapist Dr Marilyn Glenville advises taking vitamin D3 (cholecalciferol) – the closest to the form made by the body from sunlight – with your main meals.

Meet and greet

Research over 20 years has shown that people with good social support don’t just suffer less illness, they also live longer. In fact, friendship is so vital for keeping you young and healthy that some scientists put the lack of it on a par with smoking as a risk factor for heart health. A recent 10-year Australian study found older people with a large circle of friends were 22% less likely to die during that time than those with fewer friends.

Walk on tiptoe

Practise standing on one leg – when you brush your teeth or take off your make-up - starting with 30 seconds and gradually increasing the time. or walk around without shoes, on your tiptoes. ‘We call balance the sixth sense,’ says physiotherapist Sammy Margo. ‘As you get older your balance receptors work less efficiently so investing the time to improve your balance is vital.’

See page 2 for tips 11-20

See page 3 for tips 21-30

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