Live Longer

Sally Brown has been a journalist for 17 years specialising in health and fitness. She was Deputy Editor of Zest magazine and Lifestyle Editor of the Sunday Times. Rapidly approaching 40, she has become increasingly interested (her friends say obsessed!) with anti-ageing strategies.

Introduction 1. Ageing explained We're undergoing a quiet revolution in our understanding of ageing. It may not be inevitable - and one day may even be reversible. 2. Are you younger than you think? Take this quiz and find out your true biological age. 3. What a difference a day makes Motivated by instant results? These simple lifestyle changes could add years to your life in one day. 4. Boost your immune system You can't live younger for longer without a strong immune system - it's your private army, fighting off invasion by foreign organisms that can lead to disease. 5. Fighting free radicals You don't need to get radical to stave off ageing - you just need to help your body do its housework. 6. Upping the anti Antioxidants could add years to your life by fighting free radical damage - if you're getting enough. 7. Your anti-ageing diet Every meal you eat is an opportunity to fend off ageing, so eat the right foods. 8. The anti-ageing store cupboard It's time to go shopping. Supermarket shelves are full of anti-ageing superfoods - if you know what to look for. 9. The veggie question Studies show that vegetarians live longer and suffer less heart disease and cancer. Is it time to ditch the meat? 10. Time for an oil change? Don't be afraid of fats - the right kind have a vital role to play in the anti-ageing process. 11. Get hooked on fish Simply opening a tin of sardines can stave off wrinkles (if you eat the sardines)... 12. Have a cuppa Now here's something we can all do to improve our chances of living a longer, healthier life - drink a cup of tea. Put the kettle on! 13. The good news about booze Here's some news to drink to - people who have two to three small glasses of red wine a day live longer than people who don't. 14. The joy of soy Soy beans are mini powerhouses, full of disease-fighting nutrients. 15. Porridge power Starting the day with a humble bowl of porridge can add years to your life. 16. Foods to lose Meet the four nutritional no-nos that speed up the ageing process. 17. Less cake, more birthdays? Reducing your calorie intake can stave off ageing and reduce your chances of getting serious diseases. But how can you do it without feeling deprived? 18. Supplementary benefits Most nutritionists believe everyone will benefit from taking a good multivitamin and mineral supplement every day. 19. Queue up for Q10 Could boosting the levels of Q10 in your diet help you stave off ageing? 20. The right weight If you know you're overweight but are lacking the motivation to slim, how about this? Lose weight and you'll knock years off your body age. 21. Get moving The right kind of regular exercise can extend your life - but the wrong kind can shorten it. 22. Walk the walk Walking is the simplest way to improve your fitness level and fend off the ageing process. 23. Get in the swim Not been in the pool since you were at school? You're missing out on what could be the perfect anti-ageing exercise. 24. Pump some iron Lifting weights isn't just for bodybuilders. 25. Flexing your options How can contorting your body on a regular basis help stave off ageing? 26. The sleep solution Don't skimp on sleep if you want to feel younger for longer. 27. Get de-stressed A little bit of stress is good for you, but... 28. The sex factor People who have frequent sex live longer than those who don't. 29. Game for a laugh Laugh up to fifteen times a day and live up to eight years longer. True! 30. Sweet success You don't have to be rich to live a long and healthy life. But you do need to be socially successful. And maybe win an Oscar... 31. Let the spirit move you You've got to have faith. If you want to live longer, that is. 32. Mingle! Want to live longer? Then join the club - literally. A strong social network can help fend off ageing. 33. Mind games Ageing is a state of mind. So can you think yourself younger? 34. Dump the Marlboro man Why cutting out smoking is the single most important thing you can do for longer life. 35. Steering clear of the 'big C' Cancer is a scary word, but more than 90% of cancers are preventable. 36. On the level Some numbers are luckier than others... check your cholesterol level out. 37. Get smart about your heart Keeping your body's powerhouse young, strong and healthy is easier than you think. 38. The sugar that's not so sweet Staying on top of your blood sugar is vital for a longer life. 39. Save your skin. A little bit of sun exposure can help you live longer - but too much could kill you. 40. Gum shield Not every anti-ageing strategy requires a major life change. 41. Under pressure Not having a head for numbers is no excuse for ignoring your blood pressure. 42. Different strokes Why should you worry about stroke? Because it affects communication, and communication is fundamental to our lives. 43. Brain gym A youthful body is nothing without a youthful mind, so it's time to give it a workout. 44. Bone up Nothing says instant youth like a strong, supple spine - and it could add years to your life. 45. Keeping abreast Going for a walk every day could be the best thing you do for the health of your breasts. 46. For men only. Real men do take care of their health - and even go to the doctor - if they want to live longer. 47. The last taboo? We're so coy about our bodily functions that bowel cancer cuts short the lives of thousands of people every year. 48. Saving your senses The future's bright, so here's what you need to do today to make sure you can see - and hear - it for longer! 49. The accident factor Accidents can happen anywhere, while you're doing anything from driving to DIY. 50. Breath of life Here's something you can do to stave off ageing right now. Take a deeper breath. 51. Looking younger. We're all creatures of vanity at heart. When you look young, you feel young. Here's how to keep the visible signs of ageing at bay. 52. Check it out! Ever fantasised about making an appointment with your doctor and saying, 'Check everything out, please'? The End .