1. TRUTH BE TOLD
Tempting as it is to fib about your age (or whatever else irks you), research shows those little white lies easily spiral into a nerve-wracking spin cycle that becomes hard to keep track of. The result? Your stress levels shoot through the roof which, ironically, makes you age faster.
2. BE A LITTLE BIT HUNGRY
The Japanese call it hara hachi bu – eating until 80 percent full – and research shows it’s a key element to good health. Take a closer look at your dinner plate and take away a third of what’s there. If that seems tough, try using smaller plates, load up on fibre, chew your food thoroughly and keep healthy snacks handy.
3. GO FOR GREEN
Anxiety and depression is no walk in the park, but a recent US study suggests just 10-20 minutes surrounded by greenery – whether walking through it or just looking at it – can lower everything from your heart rate and blood pressure to feelings of anger and tension. And less stress equals a healthier, happier heart.
4. FIND YOUR WORKOUT TRIBE
Exercise is key to living longer – just 15 minutes of intense motion a day can extend your life by three whole years – but if you find it challenging to stick to a routine, group fitness sessions could be the answer. New research shows that working out with other people is not only motivating, it lowers stress by 26 percent, making life feel generally sunnier.
5. CHEW THE FAT
A handful of nuts a day keeps the doctor away. Studies show that nuts can lower your risk of premature death by up to 39 percent because they’re full of heart-healthy fats and help to lower “bad” cholesterol.
6. GET LOST IN A BOOK
A Yale University study found that adults who read for at least 30 minutes a day live longest. Pick up a paperback before bed for added benefits – it helps your brain switch off from ruminating so you can fall asleep faster.
7. TRY LION BREATHING – RAWWW!
It’s a simple de-stresser. Sit comfortably and breathe in to your belly through your nose. When you’ve taken in all the air you can, stick out your tongue and breath out, making a loud “haaaa” sound. Repeat several times until you feel calmer.
8. TAKE A COLD SHOWER
It won’t feel good (at first), but research says a two-minute cold shower makes you more resistant to illness, lifts your mood and can improve circulation.
9. LOOK ON THE BRIGHT SIDE
Harvard University researchers found that higher levels of optimism could increase your life span by up to 15 percent, but it’s totally dose-dependent – the more optimistic you are, the greater the impact on the quality and length of your life.
DOCTOR’S ORDERS!
According to GP Dr Amanda Newman, health checks are one of the most important ways you can future proof your body and your health. If you’re fearing judgement from your doctor about an overdue health check, she says she’s never disappointed or angry with patients for delaying their checks. “As doctors, we’re on your side. We want to put you in the best position possible for good health.”
For other women, lack of time, lack of urgency or fear of the test results are the reasons behind their delay. However, as Dr Newman reminds us, the benefits of these appointments and screenings are far-reaching when it comes to prevention as well as diagnosis. “Not only do health checks help your doctor diagnose health conditions such as high blood pressure, they can also reveal early warning signs of several other conditions,” she explains. “In this way, a health check can be the first step in doing something about a health issue before it really becomes an issue.”
If you’re still feeling hesitant about making that appointment, consider taking a support person along, or set up a “health check challenge” with your family or friendship group, with a reward for those who tick off tasks, such as a mammogram, blood pressure check or a visit to the dentist.
