24 Ways To Live Longer

Get laughing

A good laugh is like a mini-workout - 100 to 200 laughs are equivalent to ten minutes of jogging or rowing, says US cardiologist, Dr William Fry. Research also shows that it lowers levels of stress hormones, and heightens the activity of the body's natural defensive killer cells and antibodies.

Go to bed later

Sleeping more than eight hours a night may reduce your life expectancy. A study in the Archives of General Psychiatry, US, found that people who get only six to seven hours sleep a night live longer. People who sleep eight hours or more, or less than four hours, a night were shown to have a significantly higher death rate.

Make your marriage work

Being happily married for a long time leads to greater life expectancy for men and women. However, divorcing then remarrying actually increases the risk of dying prematurely, says a study in Health Psychology Journal.

Walk, run, jump

Fit women have a 40 per cent less chance of developing coronary heart disease than those who don't exercise regularly. People in the lower 20 per cent of fitness were three times more likely to die prematurely than the fittest group.

Have sex

Couples with a healthy sex life can look up to seven years younger than those who don't. This is because sex reduces stress, leads to greater contentment and better sleep.

Live in the country

People living in rural areas have a higher life expectancy than those living in cities. Women living in west Somerset, for instance, live an average of 84 years, while those in Manchester live only 76, according to the Office for National Statistics. And a study from the Tokyo Medical and Dental School found that pensioners in cities who live near green open spaces tend to live much longer than those stuck in the concrete jungle.

Watch your weight

Overeating is one of the main causes of ageing and increases the risk of heart disease and cancers of the colon, womb, gall bladder, ovaries and breast. The British Heart Foundation says, coronary heart disease causes 270,000 heart attacks each year, and of these 28,000 are attributable to obesity.

Have lots of children

A study in Psychology of Ageing found that the more children women have, the greater their life expectancy. This could be because of the increased contact with and support from their children and grandchildren, as they get older.

Learn to play piano

Brain cells work together, so learning new skills improves your brain function generally. 'Whatever your age, ongoing mental stimulation will keep your brain building new spines on the dendrites of your brain cells,' says Dr Thomas Crook, author of The Memory Cure

Look on the bright side

Researchers at the Mayo Clinic in the US found that optimistic people live about 12 years longer than pessimistic ones. Pessimists are more prone to viral illnesses, such as colds and flu. They are also less likely to carry out the essential self-examinations that detect breast or skin cancer, while positive thinkers are more likely to take health advice, say the researchers.

Never smoke again

The earlier you give up the better. Because the damage caused by smoking is cumulative, the longer a person smokes the greater the risk of developing a smoking-related disease, such as lung cancer, heart disease and chronic obstructive pulmonary disease. Some 120,000 deaths a year are attributable to smoking, says anti-smoking lobby group, Ash.

Get on with your mother

A study by the Harvard Medical School found that 91 per cent of people who weren't close to their mothers developed a serious disease - high blood pressure, alcoholism and heart disease - by midlife. Only 45 per cent of participants who said they had close relationships with their mothers developed these serious illnesses.

Keep taking exams

The more qualifications you have, the higher your life expectancy, according to research at the University of Arkansas. The less well-educated are more likely to smoke, which increases the risk of heart disease and cancer, and they are more likely to work in jobs with a high risk of injury, say the researchers.

Examine your breasts

Get to know how your breasts normally feel and look, and report any changes, such as a lump, dimpling, unusual pain or discharge to your GP. The best time to do it is a week after your period. Remember that over nine out of ten lumps are benign, and many breast cancers are curable if they're caught early enough.

Have regular smears

You'll usually be called once every three or five years for a smear test, but if you've moved house you may slip through the net, so make sure your GP has your latest address. Cervical screening probably prevents 2,500 deaths a year in the UK, says The Institute of Public Health.

Enjoy chocolate

Research from the Harvard School of Public Health found that people who eat a moderate amount of chocolate live longer than those who eat sweets three or more times a week, and those who never touch sweets. Chocolate contains chemicals called phenols, which are thought to protect against heart disease and cancer.

Find God

Going to church increases life expectancy, according to a study in the International Journal for Psychiatry and Medicine. It's particularly good at helping people's stress and emotional problems, and seems to protect against diseases such as heart, respiratory or digestive problems.

Join a bridge club

As you get older, playing games or going shopping could be just as good for your health as physical exercise, according to a Harvard University study. The key to good health, conclude the researchers, is doing what you enjoy and feeling good about yourself.

Cancer-proof your diet

About 40 per cent of cancers are diet related, according to the American Institute for Cancer Research. Eat at least five portions of fruit and vegetables every day to reduce your risk of cancer of the lung, digestive tract, bowel, bladder and breast.

Enjoy a cuppa

Green and ordinary black tea pack the same amount of antioxidants and have equal benefits. Harvard researchers found that drinking one cup of black tea a day cuts heart disease risk dramatically. And scientists at Beth Israel Deaconess Medical Centre found that drinking tea boosts the survival rate, following a heart attack, by 28 per cent.

Don't take work home

This can be a sign that you feel unable to cope, which can raise stress. According to research from Johns Hopkins University, in the US, stressed people are 20 times more likely to develop heart disease. Prolonged tension also depletes the immune system and robs the body of its antioxidant store, thought to help prevent premature ageing.

Learn to relax

Try a relaxation technique such as yoga or meditation, both of which are proven to help alleviate stress. Relaxation reduces blood pressure and helps reduce stress-related conditions such as depression.

Check your bowels

If you experience any dramatic change in bowel habits - such as an unexplained increase in constipation, or increased looseness or passing blood - you should see a doctor immediately. At worst it could be bowel cancer, which is often discovered too late, after it's already spread.

Get a pet

Families who own a dog or cat are less stressed and visit their doctors less often than those who don't. Pets make you feel optimistic and relaxed, which lowers your blood pressure. Dogs give best results, but even a goldfish in a bowl works.

Facts and myths about breast cancer

THE FACTS

1. Most breast abnormalities are benign

About 80% of breast lumps are. (The percentage becomes smaller as a woman ages.) Sometimes there can be cysts, nipple discharges and calcification (calcium salt deposits in breast tissues) resulting from injury or bruising, hormonal changes or infection. However, women should be aware of the signs that may indicate breast cancer

Lumps in breasts and the area up to and around the armpits
Nipple discharge, rash or changes in position, or inversion (turning inwards)
Puckering or dimpling of the skin Discomfort or pain in one breast that differs from the other
Any changes in shape, appearance, symmetry or feel of your breasts

2. Only a small percentage of breast cancer cases are hereditary Just 5-10%.Researchers have identified two genes, BRCA1 and BRCA2, that, when mutated, are associated with an increased chance of getting the disease. Of all the risk factors involved (family history, age, early period or late menopause, childlessness or late childbearing), a mutated BRCA gene can account for 5% increased risk. According to the Cancer Research Campaign, the other 5% is thought to be linked to genetics as well, although how is uncertain.

3. Women spot most breast cancers themselves Their partners often spot them, too. Lying down, standing in front of the mirror (for visual changes) and in the shower are all good positions to explore breast changes. Many women find their lumps when they and their partners are in bed or shower and bathe together.

4. It is safe to get pregnant after treatment for breast cancer There doesn’t appear to be any extra risk of breast cancer returning if you get pregnant. However, many specialists advise women to wait for a couple of years after diagnosis of breast cancer, as this is considered to be the most common time for a cancer to recur.

5. Survival rates have increased in recent years The incident rate for breast cancer in England and Wales has risen -we're finding more cancers because of increased screening, awareness and better detection, according to Ruth Yates, of the CRC. But survival figures have risen significantly. We're living longer after having cancer. (‘Survival’ means staying alive five years after diagnosis. Improvements in screening programmes and uptake are recent, so 10-year rates aren't available.) As we're catching more early cancers, and as drugs improve, therapies are more effective. If detected in the earliest stage, there is a 92% survival rate.

THE MYTHS

1. Wearing a bra causes breast cancer

The rumour goes that tight bras obstruct the lymph system, so toxins collect in breast tissue, causing cancer. This assumption isn't even biologically plausible. Any decrease of blood supply (unlikely with a bra) or increased pressure doesn't create ‘toxicity’ in breasts, and can't cause normal cells to turn malignant. Wearing a bra doesn't cause cysts, either. (However, for a small number of women who have painful breasts as a result of cysts, going braless might decrease discomfort.)

2. Using antiperspirant causes cancer

It was thought that stopping our armpits sweating blocks the release of toxins, which then supposedly settle into the lymph nodes, and cells then become cancerous. Both the process and the result have no scientific evidence to support them. Sweat contains no toxins, just 99.9% water, salts, potassium and magnesium, and is there just to regulate our body temperature. It doesn't eliminate toxins - our kidneys and liver do this. The aluminium in antiperspirants is not carcinogenic. Chemicals that might enter our circulation don't necessarily end up stored in breast tissue or the lymph system. They're excreted by urination, or from other perspiring areas like the groin, behind the knees, or our palms. And antiperspirant chemicals don't end up in the lymph nodes. Get further information on the truth about antiperspirants and breast cancer

3. The Pill causes breast cancer

No it doesn't, even if you take it for 10 years or more. The amount of hormones in the Pill is too small to pose a risk. Most women are prescribed low-dose formulas, which contain 50-100% less oestrogen than most birth control pills had before 1975. If you took the Pill before that time, and have a strong family history of breast cancer, check with your doctor.

4. Breast cancer is the most deadly cancer for women in the UK

Correction: it's the most common cancer (36,141 new cases in the UK in 1996) but not the deadliest. That tragic honour belongs to lung cancer. While fewer women get it (15,246 in the UK in 1996), more die from it.

5. Self-exams are a waste of time

Wrong. Breast awareness works, and remains a useful method for early detection, along with mammography and regular breast exams by a medical professional. While none of these methods is 100% accurate, together they're the best means yet of finding any breast tumours. And the earlier a lump is found, as Dr Lesley Walker at the CRC points out, the less likely a mastectomy may be needed. Becoming familiar with how your breasts look and feel at different times of the month, means that if changes are noticed, you should see your doctor.

Questions to ask your doctor
1. What risk is there of me developing breast cancer?
2. What is the stage of my cancer and what does it mean?
3. What sort of treatment do you recommend and why?
4. What sort of risks will be associated with those treatments?
5. Will I be able to work or will I be at home in bed? For how long?
6. What should I do about diet and exercise while I’m getting treatments?
7. Will I be very disfigured? If so, can you tell me about options for reconstruction?
8. What’s my prognosis?
9. If I go through all the treatments as you prescribe, what are the chances that the cancer will just come back?
10. If it does come back, what then?
11. Are there any clinical trials I might be able to participate in?

Breast Awareness

It's Breast Awareness Month and in keeping with this Breast Cancer Campaign is urging all women to make checking their breasts an essential part of their health care routine.

It doesn't need to be anything complicated, just follow the five point code:

Know what is normal for you
Look and feel
Know what changes to look for
Report any changes without delay
Attend breast screening if aged 50 or over

Changes to look for include:

A lump or thickening which is different to the rest of the breast tissue

Continuous pain in one part of the breast or armpit

One breast becomes larger or lower

A nipple becomes inverted or changes shape or position

Skin changes including puckering or dimpling

Swelling under the armpit or around the collarbone

A rash on or around the nipple

Discharge from one or both nipples

7 healing foods to fight colds and flu

How well protected are you against the common cold and flu? Even if you've had a flu jab, you need to wash your hands religiously and take vitamin C for extra insurance. You may even want to try the herb echinacea when you first start feeling grotty. Remember also that what you eat may help prevent or treat these common illnesses. Try the tasty ideas below, and you just may avoid getting sick this season.

Chicken soup

It’s been called nature’s penicillin and is at the top of the list for its curative powers. Hot chicken soup helps clear clogged airways, and the nourishing broth will give you more energy. Add plenty of vegetables, including onion and garlic, for extra healing power.

Hot and spicy food

Some people swear by garlic, horseradish, chillis or spicy sauces to help ease congestion. Cook Indian or other ethnic foods that contain these ingredients, or simply add a spicy sauce to foods for extra zip.

Garlic
This fragrant bulb contains a flavoring agent called alliin which acts as a decongestant. Garlic is also believed to act as an antioxidant and destroy free-radicals, the active oxygen molecules that damage cells, so add garlic liberally to your favourite foods.

Fluids

Stay hydrated with plenty of liquids. Instead of coffee, fizzy or sweetened drinks, have plenty of water and pure fruit juices. Hot beverages work better for some people, so consider chamomile or peppermint herbal tea, or sip on hot water with a slice of lemon.

Citrus fruits

Reach for citrus fruits to increase your vitamin C intake. Drink orange juice for breakfast, snack on half a grapefruit, or add tangerine slices to a lunchtime salad. Getting an increased amount of vitamin C is especially important if you smoke, as smoking increases both your risk of catching a cold and your body's need for this protective vitamin.

Vitamin C sources

Citrus fruits aren't the only foods high in vitamin C. Potatoes, green peppers, strawberries and pineapple can help as your daily cold-fighting food arsenal.

Ginger

Many people find fresh ginger root helps treat the coughing and fever that often accompany colds and flu. Try making a ginger tea: Pour a cup of boiling water over 2 tablespoons of freshly grated ginger and let it steep for 5 to 10 minutes.

A daily routine of high-fat, high-sugar junk foods, skipped meals and lots of caffeine can make you more susceptible to minor illnesses like colds and flu. Instead, make sure you eat plenty of whole grains, fruit, vegetables and low-fat protein to keep your immune system strong. Think of nutritious foods as part of your cold-and-flu armour, and you'll be ready to do battle whenever illness strikes.

Vodka Flavours

Stolly or Smirnoff? Lemon or vanilla? Vodka: we’re spoilt for choice but how to pick the best? Alice King nominates her favourite brands . . . and makes her own. Chocolate vodka, anyone?

Start with the following three: you’ll be amazed by the contrasts in flavour and aroma. And while it is personal preference, I think they are much tastier straight from the freezer.

Of the unflavoured varieties, the Russian vodka, Stolichnaya, is one of my favourites – it’s smooth and one of the easiest to drink.

Black Label Smirnoff is a revelation to anyone who’s never tasted neat vodka. Filtered through charcoal, this vodka takes on a creamy, almost white chocolate flavour. It’s extremely moreish.

For contrast, sample Absolut: much lighter, with a clean taste and a faint hint of citrus.

Flavoured vodkas have now become very popular

Of the Smirnoff line up, the vanilla one is the best. If you can imagine it, it tastes like a cross between vodka and vanilla ice cream.

Absolut Mandarin – it really does smell and taste of fresh, juicy mandarins.

Bloody Mary they may serve a purpose, as adding extra spice becomes unnecessary.

Zubowka Bison Vodka is the best. Not flavoured with Bison, but the aromatic grass on which Bison feed, it has an extraordinary, complex flavour and aroma that combines lavender, herbs, and sweet tobacco. Be daring, try it.

Try making your own DIY flavoured vodka is simple. First buy a cheap supermarket own-label vodka. (If you want to make several different flavours you can always buy the flat 20-cl bottles.) Then follow these simple steps:

Lemon or lime is one of the easiest to make. Simply cut the lime up into quarters and push them into the bottle. You can sample a bit of the vodka first – this will, after all, make room for the lime.

Close the bottle and leave to macerate in the fridge for three to four weeks. The vodka will slowly change colour to yellow green.

Once the time is up, decant the vodka into another bottle. If you leave the limes in, the flavour tends to become bitter. Use exactly the same technique for raspberries, strawberries, tangerines and oranges

For a totally different taste experience make some chocolate vodka.

Buy some good quality strong plain chocolate such as Lindt .

Then either melt the chocolate and add it to the vodka or simply break off a few squares (if you do the latter, after a month or so put the vodka through a sieve).

While the brown sludgy liquid may not look very appealing, it tastes delicious whether drunk on its own or dribbled over vanilla ice cream.

10 tips for a healthy heart

Eat your way to a healthy heart with these easy-to-follow guidelines for lowering your cholesterol
If you have high cholesterol, high triglycerides, a family history of heart disease or have even been diagnosed with heart disease yourself, your initial reaction to planning meals is most likely: Help. But don't worry - following a heart-healthy diet can be as simple as 1-2-3. Just stick to these guidelines and you'll be sure to see those cholesterol levels coming down.

1.Reduce saturated fat intake. Saturated fats are typically solid at room temperature. Try the squeeze test: the firmer the fat, the more it's saturated. Take a pack of butter and tub of margarine - it's obvious that the butter is more solid, meaning it contains more saturated fats.Saturated fats contribute to the plaque build-up inside our arteries and help raise blood levels of cholesterol. Butter, lard, whole milk, cream, animal fat (think of the skin and fat on poultry and the fat and marbling in red meat) and bacon are especially high in saturated fat.

Saturated fats are also used in many snack products such as chips, biscuits, crackers and pastries. Read the nutrition information per portion - anything that provides more than 3g of saturated fat per portion should be limited to occasional treats or avoided.

2.Use monounsaturated fats. Olive oil and canola oil are high in monounsaturates, which help reduce blood cholesterol and may help raise levels of HDL, the 'good' cholesterol. Use olive or canola oil in cooking or as a salad dressing. You can even find margarine spreads that are made from olive or canola oil. Don't go overboard: a little bit goes a long way.

3.Increase your fibre. Fibre is found only in plants - fruits, vegetables, grains and legumes. Try to eat 25-35g fibre each day (read the labels for the amounts in foods you normally eat). Fibre helps lower blood cholesterol and people who eat more fibre have a lower risk of heart disease. Start your day with a bowl of high-fibre breakfast cereal (at least 5g fibre per serving) and you'll be well on your way to meeting your fibre goal.

4.Think seafood. Eating a decent portion of seafood (75-100g) once or twice a week increases the amount of healthy omega-3 fatty acids you eat and decreases your risk of heart disease. Choose coldwater fish for the most omega-3 fatty acids: mackerel, salmon, albacore tuna and sardines.

5.Eat less animal protein. Try to keep your portions of chicken, turkey, pork, beef and veal to the size of a deck of cards (about 75g). That way, you'll eat less fat and you'll have room for more veggies. Which leads us to the next suggestion...

6.Eat your veggies. Choose dark green leafy vegetables such as broccoli, kale and greens for high amounts of folic acid and fibre. Dark orange veggies such as carrots and winter squash contain phytochemicals, which have many health benefits. Include a wide variety of veggies in at least two meals each day, and make sure each portion covers at least half your dinner plate (that's why you're eating less animal protein).

7.Use low-cholesterol spreads. If you use a butter or margarine spread, try one of the newer cholesterol-lowering spreads such as Benecol or Flora pro.activ.

8.Eat your oats Oat-based cereals that contain the oat bran fibre beta glucan, have been shown to help lower 'bad cholesterol', whilst maintaining 'good' cholesterol levels. Choosing an oat-based cereal for breakfast is a quick and easy way to fit it in to your everyday diet.

9.Go a little nuts. That is, sprinkle a tablespoon of chopped nuts on a salad or over your morning muesli. You can even snack on nuts, but don't go overboard. The fat in nuts helps lower cholesterol and they contain fibre. Just remember, a serving of nuts is about the size of your thumb.

10.Choose low-fat dairy products. Some studies have indicated that drinking skimmed milk each day helps lower blood pressure. The fat in dairy products is saturated and should be avoided. The fat in dairy products is saturated and should be avoided. The fat in dairy products is saturated and should be eaten in moderation. Choose skimmed milk, low-fat cheeses (no more than 20g fat per 100g) and low-fat yoghurt.

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