Do you want to live to a ripe old age? Sylvia Thompson has 20 suggestions for a longer life
1 Water: Start your day with a glass of warm water with freshly squeezed lemon juice added. Lemon juice is rich in bioflavonoids, a type of antioxidants which are beneficial to the digestive tract, the stomach, the pancreas and the liver.
The strong anti-bacterial properties in lemon juice also prevent infections from developing and activate the immune system.
2 Sunshine: Get some sunshine and fresh air. In the Western world, 90 per cent of the population spend 90 per cent of their time indoors. Only in the past few years is the message getting through that the benefits of moderate exposure to sunlight outweigh, by a considerable degree, the risks of skin cancer and premature ageing.
Biochemically speaking, sunlight triggers an increased production of serotonin which controls sleep patterns, body temperature, sex drive and helps ward off depression. Sunlight also triggers the body to make its own vitamin D which is crucial for strong bones, healthy teeth and keeping the immune system going.
3 Breathing: Practise deep abdominal breathing in times of stress and relaxation. Learning how to use your breath as an ally in times of pain or stress is a widely taught technique in psychotherapy, pain management and many complementary therapies.
It helps people focus their attention on the present moment and not be swamped emotionally by events which trigger old feelings of hurt and/or misunderstandings.
4 Swimming: The buoyancy of water reduces your body weight by 90 per cent and protects you from injury. This is what makes swimming such a great exercise. However, many people don't breathe properly (you should breathe out all the time underwater so that you'll naturally breathe in when you come up for air) and use outdated arm and leg movements. Get a few lessons from an attentive swimming instructor and you'll reap the benefits.
5 Laugh: Everyone knows that when we laugh, we feel better but did you know that laughter can also provide us with fresh perspectives, releasing creativity and new insights into problems?
Dr Mariana Funes, cognitive psychologist and author of Laughing Matters (Newleaf), says that we lose 385 laughs between childhood and adulthood because we confuse seriousness with thoroughness and miss out on playful opportunities at work and in the home. In her book, she provides strategies to help us laugh more.
6 Yoga: Join a yoga or t'ai chi class. The huge increase in the availability of yoga and t'ai chi classes in Ireland in the past 10 years is testimony to people's desire to find a harmony of mind, body and spirit. To achieve (and maintain) such a harmony becomes a lifelong pursuit for many.
7 Failure: Overcome the fear of failure. Remember the words of the Ancient Greek philosopher, Seneca. "It's not because things are difficult that we do not dare. It's because we do not dare that things are difficult."
8 Relationships: Strive to be honest and caring in your close relationships. Listen carefully to what people say to you. And, if you have children, take the time to listen to what they have to say and be interested in what they do. Resolve tensions regularly, forgive people for wrongdoing and never go to bed with an argument unsettled.
9 Walk: Walking is one of the most obvious and beneficial forms of physical movement. And it's free, and if you walk with a friend, it's sociable too. Fifteen to 20 minutes of brisk walking a day will help lower cholesterol and the risk of heart disease. Fast walking provides as many fitness benefits as swimming or cycling.
10 Prayer: Meditate, pray or incorporate quiet time into your daily life. Many research studies have found that people who pray daily or more often are more likely to report lower levels of anxiety and depression and higher self-esteem than those who only ever pray when things go wrong in their lives. American physician Larry Dossey and author of Healing Words, Prayer Is Good Medicine writes that both the cardiovascular system and the immune system appear to be strengthened by prayer. He stresses that for prayer to work, it must be done with good intentions and unconditional love.
11 Sex: Have a good sex life. The hormones released during sexual intimacy reduce stress levels and promote an inner sense of wellbeing.
12 Skills: Learn a new skill. In his book, Stay Sharp with the Mind Doctor - practical strategies to boost your brain power (Vermilion), Prof Ian Robertson writes that new learning later in life builds connections between brain cells and promotes the growth of new brain cells. He offers suggestions for a learning plan for either a formal course, a new language, political, social or advocacy activities.
13 Diet: Eat adequate amounts of oily fish, nuts and seeds which provide the body with essential fatty acids. These essential acids or fats lubricate the joints and skin and play a role in preventing heart disease, some cancers, arthritis and depression.
14 Fruit and veg: Eat plenty of fruit and vegetables. While it's important to remember that the recommended portions of fruit and vegetables in a healthy diet in Ireland is five, it is interesting to note that in some Mediterranean countries, people are advised to eat eight to 10 portions of fruit and vegetables a day.
15 Money: Spend less than you make. This valuable piece of advice comes from Younger Next Year by Dr Henry Lodge and Chris Crowley (Time Warner).
They write, "you can live perfectly happily on much less if you quit chasing the iron bunny of material and status and things that you don't really want or need".
16 Don'ts: Avoid junk food. Don't smoke tobacco or drink alcohol in excess.
17 Community: Get involved in a community activity. By nature, we are social beings and making the time to do voluntary work offers great fulfilment for many people of all ages.
18 Love: Love yourself and the age you are. Consult Crisis and the Miracle of Love - mastering change and adversity at any age by Dr Mansukh Patel & Dr Helena Waters for many tips on the challenges of each decade in life.
19 Roads: Be careful with the traffic. Road traffic accidents are one of the leading causes of premature death worldwide.
20 Balance: Aim to find a balance between work, home and social life. Take time out to reflect on your stage of life and what you want from it.