- Do not smoke
- Cut calories, limit fat, sugar and salt.
- Add fibre and eat more complex carbohydrates.
- Practise moderation in all things.
- Exercise regularly- it doesn't matter what exercise you do or where you do it - its activity on a regular basis that is important.
- Maintain a healthy weight
- Exercise the mind. Learn something new ; take up a new hobby, read and then learn how to relax.
- Develop a positive attitude to life. Learn to laugh at petty annoyances. Keep things in proportion.
- Monitor your health. See the doctor about any worrying symptoms and do a self-examination monthly.
- Brush the teeth, tongue and roof of the mouth. Visit the dentist regularly.
- Get enough sleep. Experts believe that we need between 7 and 10 hours depending on our genetic predisposition.
In your 50s
Keep having smear tests They might not be the most comfortable of health checks, but it’s vital that you carry on having regular smear tests. Cervical cancer is the second most common cancer in women under 35, and while your risk is much lower at 50+, there is still a risk. A study in the British Journal of Cancer concluded that women aged between 50 and 64 should have a smear test every five years – so get one booked.
Get your eyes tested
The older you get, the more chance you have of sight problems – but the good news is that most of the serious ones such as glaucoma and age- related macular degeneration (AMD) are preventable. According to the RNIB, regular sight tests and a healthy diet and exercise routine are the secret of healthy eyes. Until you’re 59, you should have your eyes checked at least every two years; once you hit 60, or if you have a family history of glaucoma, go for a yearly check-up.
Don’t neglect your smile
Aside from looking great, well cared for teeth could be good for your wider health too. “Gum disease has been linked to heart disease, so you and your dentist should monitor your gums regularly,” says Dr Uchenna Okoye from the London Smiling Dental Group. Get your teeth checked every six months by your dentist, and brush and floss every day. Be extra vigilant with flossing because studies have linked regular flossing with a reduced risk of diabetes and Alzheimer’s, too.
In your 60s
Know your numbers One third of people with high blood pressure don’t know they have it, say the Blood Pressure Association. If it goes unchecked, it can increase your risk of heart disease, stroke, kidney disease and even dementia. Your blood pressure is considered high if it is consistently at or above 140mmHg/90mmHg. Get yours checked for free during Know Your Numbers Week, running from September 7 to 13, at one of more than 3,000 Pressure Stations around the UK. Call 0845 241 0989 or get more information at www.bpassoc.org.uk/kyn
Work your pelvic floor
It can be embarrassing, but incontinence certainly isn’t rare. In fact, one in five women over 40 are thought to be dealing with it. Professor Grace Dorey recommends doing this pelvic floor exercise every day to help regain control: sit on a chair with your knees slightly apart and tighten your pelvic floor muscles as if you were trying to stop wind escaping and urine leaking. Try to avoid holding your breath or tensing your buttocks. Perform three strong contractions, holding for up to ten seconds, followed by a ten second rest. For more details, visit www.yourpelvicfloor.co.uk
Look behind you
Someone dies of bowel cancer every 30 minutes in the UK, and 97 per cent of people diagnosed with it are over 50, according to Bowel Cancer UK. Catching it early is the key. Look for a change in your bowel movements, blood in your stools, bleeding from your bottom, feeling tired, or painful lumps around your abdomen. A non-invasive screening test is available on the NHS for people aged 60-69, so ask your GP. To find out more call 0800 840 3540 or visit www.bowelcanceruk.org.uk
In your 70s
Keep having mammograms In the UK, the NHS provides breast cancer screening for women aged between 50 and 70. Once you hit 71 you’ll no longer be routinely invited for screening, but you can still ask for a mammogram every three years. And it’s well worth doing, because a study from the Netherlands found that when mammograms were offered to women over 70 the breast cancer death rate of women aged 75-79 dropped by almost 30 per cent.
Test your bones
If you’ve recently shrunk, have a family history of osteoporosis, and if you smoke or lead a sedentary lifestyle, ask your GP for a DEXA scan to measure your bone density. Your risk of osteoporosis and hip fracture go up as you get older and because there are so few symptoms, you’re unlikely to discover that your bones have weakened until you fall and break one – unless you get tested.
Don’t forget your feet
It can be hard to get to your feet as you get older, but keeping them in good shape is important if you want to stay mobile. “Try to see a podiatrist every two years,” says foot expert Emma Supple (www.supplefeet.com). “We can assist with basic foot care, and tackle any problems such as fungal infections, bunions, corns and calluses. You can also help yourself by washing and scrubbing your feet daily, apply a good foot cream, and wear well-fitting shoes.” Find a podiatrist in your area by calling 0207 234 8620 or by visiting www.feetforlife.org
A seven-year old book listing health checks....
Recommended screening tests :
- obesity,
- STDs,
- HIV,
- Cholesterol,
- Diabetes,
- High blood pressure,
- Depression,
- Abdominal Aortic Aneurysm, and
- Colon Cancer.
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