Live long and prosper
Everyone dreams of a long and healthy life and now one expert claims to have unlocked the secrets. Dr Michael Spira believes that we can all increase our longevity by following a few simple rules.
And in his new work The Little Book Of Health the GP also debunks a few myths.
DO
CHANGE THE BED SHEETS
Beds can become hiding places for all sorts of nasties, including bacteria and mites.
Sheets should be washed every week, on a 60C cycle.
The same goes for towels.
Dish cloths, which are a breeding ground for germs, should be changed even more regularly.
LAUGH A LOT
A good chuckle decreases stress hormones and boosts immunity.
Laughter triggers the release of endorphins, the body’s feel-good chemicals, and we should aim for 20 laughs a day.
FAST EVERY NOW AND AGAIN
Most of us eat too much and could improve our health by occasionally going without food for at least 16 hours a day.
Not only will it help us lose weight but some studies suggest fasting can help ward off diseases including some forms of cancer.
GET A PET
Caring for pets can reduce stress hormones such as cortisol and adrenaline, while also improving heart health by lowering blood pressure.
Taking the dog for a daily walk boosts exercise levels and can improve longevity by up to seven years.
EAT BLUEBERRIES
We have all heard of so-called “superfoods” and these little fruits, above, which are bursting with fibre and vitamins, are among the best.
GET A GOOD NIGHT’S SLEEP
A restful night, with at least six hours of shut-eye, is crucial for the body to repair itself.
It’s claimed that going to bed an hour earlier can reduce the risk of strokes and heart attacks.
STAND UP
Most of us spend too much time sitting in offices, slumped in front of the TV and on laptops.
Standing more often reduces the risk of obesity, Type 2 diabetes and heart disease by helping the body break down sugar more effectively.
Sleep expert explains how to achieve a healthy lifestyle
BE MORE PASSIONATE
A session between the sheets is a great form of aerobic exercise and a proven stressbuster.
Studies show that having sex twice a week can halve the risk of a heart attack, while cuddling has been linked to reduced blood pressure.
DON’T
HAVE A SNACK BEFORE BED TIME
Eating less than two hours before turning in disturbs your body clock because food is still being digested.
However, don’t go to bed feeling hungry.
TAKE A GLASS HALF EMPTY APPROACH
Optimists tend to live longer than those who are gloomy or depressed.
One study suggests the difference could be as much as seven years.
RETIRE EARLY
Work keeps the brain young and fit.
Going part-time or doing voluntary work is a good compromise in later life.
SMOKE
Smoking accounts for about 100,000 deaths in the UK every year.
Even quitting late in life improves your chances of living longer.
HANG AROUND HOSPITALS
Sometimes it’s unavoidable but being in or around hospitals is bad for your health.
About 5,000 people in the UK die every year from infections picked up in hospitals.
LIVE ALONE
Married couples live on average 15 per cent longer than singletons.
They are more likely to have better diets and smoke and drink less.
Even if you have been married and divorced, rather than single all your life, it appears to raise the prospects of longevity.
QUARREL
People who have frequent rows with their partners are twice as likely to die than those who rarely fall out.
COMMON HEALTH MYTHS
SKIPPING BREAKFAST IS BAD FOR YOU
Evidence shows that it’s fine to miss the first meal of the day as long as you eat healthily for the rest of the day.
Skipping breakfast does not make you eat more or put on weight.
ARTIFICIAL SWEETENERS ARE BAD
Healthy advice on how to start eating clean
A whole raft of myths have sprung up around sugar alternatives but there is nothing to suggest they are harmful.
Quite the opposite, in fact, as sweeteners can help you cut calories and reduce weight.
And so called natural sweeteners, such as honey, are just as calorie-laden as sugar.
BEING COLD CAN GIVE YOU A COLD
There’s no evidence that going outside with wet hair when it’s chilly will make you sick.
The reason why people catch more colds in winter is that we spend more time indoors, increasing our exposure to other people’s germs.
MICROWAVING ZAPS NUTRIENTS
It’s the heat and time that affect nutrients in food not the cooking method.
Because microwaving cooks quickly it can actually help retain nutrients.
THE FIVE SECOND RULE
It’s not safe to eat food you’ve dropped on the floor even if you retrieved it in less than five seconds.
Bacteria can contaminate food in milliseconds.
NO PAIN, NO GAIN
The benefits of exercise are well documented but you can overdo it.
As a general rule exercise should leave you out of breath and warm but if it starts to hurt then ease off.
A burning sensation indicates muscle fatigue, while pain could be the first sign of injury.
YOU LOSE MOST OF YOUR BODY HEAT THROUGH YOUR HEAD
That’s not the case. It will escape at the same rate through any uncovered areas and the hair on your head actually reduces heat loss slightly.
The Little Book Of Health: Simple Steps To A Longer, Happier Life by Michael Spira (Vie publishing, £8.99) is out now.