Be more active

The US National Institute of Health says that exercise is the most effective anti-aging pill ever discovered — and yet 56 per cent of men and 70 per cent of women aged 16 to 54 fail to reach the recommended levels of physical activity in order to gain health benefits. Also, while 10,000 steps per day is the golden rule — sufficient to reduce your risk of heart disease, aid weight loss and improve musculoskeletal health — a report in the journal Sports Medicine found that less than 5,000 is more typical for the average Westerner. So, start looking for opportunities to be more active on a daily basis — for example, think twice before you get in the car or wait at the bus stop! You could also consider investing in a pedometer to keep track of your steps.

Watch your alcohol units

Excess drinking has become so much part of our culture that many of us barely notice we are doing it. Yet research shows that many adults drink over the recommended number of units per week, with some consuming a staggering (quite literally!) three times the weekly limit. Drinking too much can increase your risk of heart problems, stroke, obesity and some cancers, and also makes you vulnerable to accidents and danger. However, if you stick to the recommended amount per week — and don’t drink it all at the same time! — you can enjoy alcohol without harming your health.

Work your brain

The brain isn’t a muscle, but the old ‘use it or lose it’ adage still applies. By the time you reach 45, your brain will be losing 50,000 cells a day from the cerebral cortex — but keeping your mind stimulated can help to preserve your cognitive function. So, whether it’s doing a crossword, a Sudoku puzzle, a memory game or a quiz, or doing something more challenging such as learning a new language, always continue to pitch your brain against fresh challenges. You could even follow Winston Churchill’s example by learning one new word every day!

Drink enough water

A recent survey found that men were more likely to be dehydrated when entering the gym than women — but in fact most of us, active or not, could do with drinking a little more water on a daily basis. Allowing yourself to become even slightly dehydrated (known as ‘hypohydration’) will mean that you’ll become sluggish, will have impaired mental function and will have an increased risk of constipation. So keep a bottle of water handy — on your desk, in your bag or in the car — and you’ll be surprised how often you take a sip from it. Contrary to popular belief, thirst is a very good indicator of needing to take fluids on board! The daily recommended fluid intake is two litres per day, but some of this can come from other liquids such as soft drinks, fruit juice, tea and coffee.