Research shows that 90 per cent of ageing is down to lifestyle choices and only 10 per cent genetic, which means it’s possible for everyone to slow the process, improve resistance to disease and stay younger for longer. From brain training to lifestyle changes, there’s never been a better time to commit to your wellbeing.
CHECK YOUR MENTAL HEALTH
- Good mental health is as important as physical wellbeing. Improve your state of mind with meditation or try this five-minute breathing exercise. Relax and take five slow, even and deep breaths. As you inhale, focus on the areas where your muscles feel tense. Then exhale slowly and imagine your muscles softening.
- Sleep problems can lead to long-term mood disorders such as anxiety and depression so make an effort to improve your bedtime habits. Switch off screens at least an hour before bed, avoid alcohol and caffeine, dim the lights and make sure your room isn’t too warm.
- Take up a hobby you enjoyed in the past but have let fall by the wayside. Reading has been found to reduce depression while writing about stressful events can aid recovery. Doing anything artistic has also been proven to improve mood and confidence.
- We all know exercise is key to a healthy body but it has a miraculous effect on mood too. A daily workout boosts chemicals in the brain that are responsible for mental wellbeing. Regular exercise also builds new cells in the hippocampus, which plays a role in short and long-term memory.
- Passion is a powerful anti-ageing drug. Sex releases hormones including oxytocin that reduce stress and anxiety. As well as these benefits, it strengthens pelvic floor muscles, boosts immunity and burns lots of calories.
EXERCISE YOUR BRAIN YOUNGER
- Brain exercises have been shown to prevent cognitive decline and research shows that a two-week stint of mental training can help rewire the brain and improve memory. Strengthen your mind every day by doing crossword puzzles, Sudoku or word games.
- Use it or lose it. Keep your brain buzzing and you will help to keep your mind sharp. Make the effort to go to a lecture or a talk at your local library, listen to debates on the radio or learn a new language.
- Take time to socialise and talk to other people as it has been shown to help keep your brain active.
SUPERCHARGE YOUR DIET
- Diet has a profound influence on how well you age. If you want to lose weight or prevent weight gain, cut back on refined carbohydrates, processed foods and unhealthy fat and fill your diet with vegetables, fruit, nuts, white meat and fish.
- Consume more healthy fats. Omega-3 fatty acids found in salmon, walnuts and seeds help stabilise mood, maintain bone strength and prevent visible signs of ageing by reducing inflammation.
- Eat broccoli a couple of times a week. It is high in chromium, a mineral that helps the pancreas stabilise insulin release so you don’t get fluctuating blood sugar levels that can lead to cravings.
- The gut contains trillions of microbes and the latest thinking is this microscopic community, known as the microbiome, performs vital functions in the body. To keep your microbiome in top condition, eat prebiotic foods such as chicory, asparagus and bananas and probiotic foods such as sauerkraut.
For advice on cosmetic surgery, consult your GP. For more of Lesley’s tips see lesleyreynolds.com
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