How to live to 101: Six easy steps that will lead to a longer and healthier life
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Embarrassing Bodies presenter Dr Dawn Harper has helped people tackle all sorts of problems over the years, and now she’s aiming to give people a happy, healthy and very long life.
Here, in the second part of our exclusive extracts from her new book, Live Well to 101, she reveals the essential lifestyle changes to make right now...
Diabetes shortens lives
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The sad truth is that diabetes (or, to be more precise, Type 2 diabetes) is now one of the most significant factors affecting our longevity. It is estimated there are 3.2 million people in the UK today with the disease, 90% of them with Type 2.
Currently, a person diagnosed has a 50% chance of already having complications, such as heart disease, kidney disease and an increased risk of stroke or blindness. Making the diagnosis earlier means you could avoid all this and live your life to the full for longer.
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SO WHAT CAN YOU DO?: Imagine twins of identical height and weight, but one carries weight around the middle (the classic apple shape) while the other carries it on hips and thighs (the pear shape). Even though they may have the same body mass index (BMI), the apple-shaped twin would have a higher risk of heart disease, stroke and Type 2 diabetes than the pear-shaped twin.
This is because weight around the middle and around our internal organs is regarded as “active fat”. Women should have a waistline no greater than 80cm (31.5in) and men 94cm (37in).
Waistlines larger than this are associated with a raised risk of high blood pressure , heart disease and diabetes.
Most of us have a pair of “thin jeans” or an old piece of clothing we know won’t fit any more, but that we can’t quite throw out “just in case”.
Go and find that item now and try it on. It won’t make you feel great, but it might shock you into realising you have put on more weight than you thought.
Keep that item, and let today be the first day of your journey back to that size. It may be a long one, but it will be worth it.
Invest in a pedometer and use it. You may be surprised at how inactive you are. You will be able to make small changes to your everyday life that will make it easier for you to get to 10,000 steps a day without even thinking about it.
Heart disease is as dangerous as cancer
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Cancer may feature in more headlines, but heart disease remains one of the UK’s biggest killers, with more than 80,000 of us dying prematurely each year. One in six men and one in 10 women will die from heart disease.
And each year, 152,000 Brits have a stroke – one every three minutes 27 seconds. And of those, one in eight die within a month, and one in four die within a year. Half all stroke survivors are left with a permanent disability. But there are several lifestyle changes that can influence your blood pressure and reduce your risk of a heart attack or stroke:
Smoking If you are a smoker, you should stop now. Smoking doesn’t necessarily cause high blood pressure but it adds to your risk of developing heart disease.
Weight If you are overweight, you should aim to lose weight gradually – one to two pounds a week until you have a healthy BMI.
Diet If you have high blood pressure, it is important that you address what you eat and aim to have a healthy well-balanced diet. But if you do nothing else, watch your fat intake.
Salt You should limit your daily intake to 6g.
Exercise Aim to do half an hour of exercise at least five times a week.
Alcohol Drinking to excess can lead to an increase in blood pressure. Stick to the recommended 14 units per week.
Caffeine The effect that caffeine has on blood pressure is small, but if you have high blood pressure, then it is a good idea to restrict your intake to five caffeinated drinks per day.
Exercise your brain to keep it active
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Dementia is the most serious form of memory loss, and the one people worry most about.
There are lots of things that cause loss of memory, and often it is that you weren’t concentrating when the information
went in.
It doesn’t matter what it is, but do something every day to exercise your brain. Even a few minutes each day will reap rewards. Let’s face it, nobody wants to make it to 101 years but then have no idea what is going on around us.
Brain boosters to help: There are online courses, brain-training counsellors and a variety of apps that make wild promises about the transformative effect they will have on your life. But you don’t need to spend a small fortune. There are lots of simple ways to keep your mind alert:
Set yourself mental challenges; try counting backwards from 100 in 2s, 3s or 4s. Gradually make these challenges more difficult.
Try mental puzzles such as jigsaws, sudoku, chess, bridge or crosswords.
Memorise things. Learning a poem or a song off by heart is an excellent way to exercise mind muscles.
Wean yourself off calculators. When checking receipts or restaurant bills, add up in your head.
It’s never too late to learn a language. Bilingual people have been found to have a lower risk of developing Alzheimer’s disease.
Take up a new creative hobby, such as painting, photography or playing a musical instrument. Professional musicians’ brains have been found to have a larger volume of grey matter than non-players.
The science of sex
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Whether you’re single or attached, there’s one thing you can do to boost your longevity: have sex. There are several reasons why it can have a directly beneficial effect on your wellbeing:
Immunity People who have sex a couple of times a week have higher amounts of the antibody immunoglobulin A (IgA) – one of our natural defences against colds and flu.
People who have sex a couple of times a week have higher amounts of the antibody immunoglobulin A (IgA) – one of our natural defences against colds and flu. Fitness Sex raises blood flow and gets your heart pumping, although it won’t help you to burn off that many calories.
Sex raises blood flow and gets your heart pumping, although it won’t help you to burn off that many calories. Heart Regular sexual activity reduces the risk of cardiovascular disease and strokes.
Regular sexual activity reduces the risk of cardiovascular disease and strokes. Dementia According to American research, having regular sex helps us grow new brain cells. It seems that, the more sex you have, the more cells you can grow.
According to American research, having regular sex helps us grow new brain cells. It seems that, the more sex you have, the more cells you can grow. Hormones In women, sexual activity regulates hormone levels, promoting regular menstrual cycles and decreasing negative menopause symptoms.
In women, sexual activity regulates hormone levels, promoting regular menstrual cycles and decreasing negative menopause symptoms. Pain During sex, the hormone oxytocin (sometimes called the “cuddle hormone”) is released in your body. This can reduce physical pain, including headaches.
During sex, the hormone oxytocin (sometimes called the “cuddle hormone”) is released in your body. This can reduce physical pain, including headaches. Sleep Oxytocin also promotes better sleep. For men, a powerful orgasm is the equivalent of taking a 2mg shot of diazepam. That’s why men often fall asleep after sex.
Oxytocin also promotes better sleep. For men, a powerful orgasm is the equivalent of taking a 2mg shot of diazepam. That’s why men often fall asleep after sex. Prostate cancer An Australian study found men aged 20 to 50 who ejaculate at least five times a week were much less likely to get prostate cancer when older.
An Australian study found men aged 20 to 50 who ejaculate at least five times a week were much less likely to get prostate cancer when older. Mood A healthy sex life tends to boost self-confidence, as well as making people feel happier and more contented. There is also evidence that having regular sex improves cognition, promotes bone growth, maintains and repairs tissues, and keeps your skin looking healthy and supple.
Stress can be a real killer
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People often complain their job is killing them. If you suffer from work-related stress, this could be true. Stress leads your adrenal glands to release glucocorticoid hormones thought to damage DNA.
It can also produce a range of emotional symptoms, including loss of motivation or confidence, as well as an inability to concentrate or make decisions. Someone who is over-stressed may also become more visibly anxious or nervous, change their eating habits, get regular headaches, or start taking lots of time off work. In severe cases, stress can lead to depression or suicide.
SO WHAT CAN YOU DO?: If you think your health is suffering because of work-related stress, you need to change the way you work or the environment you work in. Although each workplace is different, here are some general rules:
Learn to say “no” if you can’t take on extra work.
If possible, reduce your workload. Sometimes you need to learn to let go.
Try to make your working environment as comfortable as possible. Improved lighting, ventilation or more comfortable seating could help.
If possible, work regular hours and make sure you take the breaks and holidays you’re entitled to.
Take a walk or get fresh air during the working day.
Learn to speak out and share problems with others.
If all else fails, leave and work elsewhere. A job that damages physical or mental health is not worth having.
Consider meditation. Medical science has long known people who meditate regularly tend to be healthier and have a more positive outlook on life.
Happiness is key
Psychological factors play a big part in your wellbeing and how likely you are to live to a good age – such as how optimistic you are, and the quality and frequency of your relationships with other people.
Our happiness level seems to have a direct effect on how well our bodies function.
It’s been shown happier people have a lower heart rate – about six beats a minutes – than unhappy people. Tests show increased happiness leads to lower blood pressure, a robust immune system and a lower chance of chronic pain.
There’s one easy way to lift your mood: regular exercise – a powerful and effective treatment for overcoming negativity and boosting self-esteem.