Be a honey if you want to stay sharp
Too much sugar in the diet has been found to leave damaging beta amyloid deposits in the brain, which can contribute to brain degeneration and Alzheimer’s disease. Swap sugar for healthier alternatives like honey or maple syrup.
Cop yourself a few extra years
Recent studies have shown that copper is essential for reducing age-related disintegration of body tissues. Get your doses from oysters, crab, nuts, soya beans, wholegrains, peas and lentils.
Work out to ward off disease
Studies have shown that regular exercise boosts the levels of white blood cells in the blood. These white cells are responsible for fighting illnesses from flu to cancer and preventing tissue degeneration, so regular exercise really could help you fight ageing.
Don’t be fazed, take fish
Essential fatty acids (EFAs), found in oily fish, walnuts and oils such as olive, sunflower, linseed (flaxseed) and evening primrose, reduce inflammatory chemicals in the body and lead to better mental health and clarity. To keep your wits about you as you grow old, make sure you have some every day.
Bone up on cheese
The calcium in cheese, particularly full-fat cheese, is essential for preventing the bone-thinning disease osteoporosis. Experts say that having three small portions of dairy products a day can help maintain strong bones.
Remember your glasses
As we get older our sensitivity to thirst decreases, leading to dehydration and possible health problems. So it’s even more important for older people to make sure they drink at least eight caffeine-free, non-alcoholic drinks a day.
Munch down your blood pressure
Eggs, wheat, kidney, soya, alfalfa and rice bran all contain high levels of the vitamin-like substance coenzyme Q10, which is thought to boost immunity, lower blood pressure, prevent heart attacks and reduce the symptoms of ageing.
Power up your memory
Gingko biloba, a tree extract that has been used by the Chinese for about 2,800 years, improves mental function by soaking up harmful free radicals and improving neurotransmission within the brain, promoting good blood circulation and enhancing memory.
Work away joint pain
Strengthening your muscles with regular exercise could help prevent or end pain from joints and bone degeneration in later life. A tiny increase in thigh strength could reduce risk of knee osteoarthritis by up to a third.
Make every day d-day
Experts say vitamin D is essential for the body to absorb enough calcium to keep bones healthy and strong. The vitamin is converted in the body on contact with sunlight, so make sure you get outside for some fresh air every day as you get older.
Walk the Walk
Walking improves circulation, bone strength and immune functions and can help people look between five and eight years younger in middle and later life. Half a hour a day is ideal.
Be a superbran
Fibre has been shown to be important in preventing constipating and helping lower cholesterol. It also protects against colon cancer and helps regulate blood sugar.
Follow the ruler
The falling ruler test measures reaction time, which deteriorates with age. Ask someone to hold a wooden ruler by the top, large numbers – 45cm (18in) down, suspended centred above your thumb and middle finger. Have them drop the ruler without warning three times, while you try to catch it, then average your score. The 28cm (11in) mark is normal for a 20-year-old and 15cm (6in) for a 60-year-old.
Keep light to stay bright
After the age of 65, overweight people have higher chance of a decrease in mental function than people of normal or lower weight, so it’s important to stay slender.
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