The Healthy Hundred

Foreword by Eddie McGuire xiii

About the author xix

Acknowledgements xxi

Introduction xxiii

Part I: Taking a Pulse Check on Aging and Good Health 1

1 Moving from aging to healthspan 3

2 Your health: Whose responsibility is it? 13

Part II: Monitoring Your Health 21

3 Key medical conditions to understand - and avoid 23

4 Health issues for men and women 49

5 Checking your health - the why, how and when 67

Part III: 100 Ways to Improve Your Healthspan 77

6 Exercise 79

Exercise - the most important medicine you can take 79

#1 Learn how exercise works to improve health 81

#2 Use exercise as the ultimate health supplement 83

#3 Work out if you need medical screening 84

#4 Seek advice on planning your best exercise program 87

#5 Know how to start an exercise program 88

#6 Understand what motivates you to improve your fitness 92

#7 Know your limits and keep exercise safe 94

#8 Find time for exercise 95

#9 Don't let excuses get in your way 97

#10 Start with small changes for big gains 99

#11 Take some time for recovery 100

#12 Prepare your workout clothes the night before 101

#13 Increase your walking speed 103

#14 Get those steps in 104

#15 Boost your mitochondria 105

#16 Increase your NAD 108

#17 Increase your lifespan - and healthspan - with exercise 109

7 Nutrition 113

Food - a critical component of healthy living 114

#18 Focus on your gut health 114

#19 Know the fuel your body needs 117

#20 Balance your food intake for body and brain 118

#21 Choose foods that are best for your brain and body 120

#22 Avoid processed foods 125

#23 Focus on good carbohydrates 126

#24 Build and repair with protein 127

#25 Know your good fats and bad fats 128

#26 Cut your sugar 130

#27 Eat some chocolate! 133

#28 Use salt sparingly 135

Good fluid intake and hydration 137

#29 Appreciate water - understand why you need it and how much 137

#30 Enhance performance with milk 140

#31 Boost your heart health with moderate coffee consumption 143

#32 Enjoy a cup of tea 148

#33 Watch your alcohol consumption 150

Your diet and you 151

#34 Aim for a healthy, sustainable weight 152

#35 Take some tips from the Mediterranean diet 153

#36 Pursue your (nutrition) rainbow 157

#37 Benefit from fasting and timed eating 161

#38 Snack well 163

#39 Reduce your inflammation 164

#40 Consider supplements - maybe 166

#41 Understand food labelling 171

#42 Masticate more - and slowly 172

8 Habits 175

Look after yourself with everyday simple actions 175

#43 Make sure you get enough sleep 176

#44 Focus on your sleep hygiene 180

#45 Watch out for sleep deficit and sleep deprivation 181

#46 Monitor your sleep 182

#47 Avoid sleep disorders 182

#48 Dream sweetly 187

#49 Get your daily DOSE of happy hormones 190

#50 Breathe easy 196

#51 Quit smoking - right now! 198

#52 Protect your skin - health is more than skin deep 201

Use it, train it, nourish it - or lose it 203

#53 Get moving every day - incidental activity 204

#54 Stand up for yourself 205

#55 Take the stairs 207

#56 Adjust your parking habits 208

#57 Own a dog! 209

#58 Look after your joints - they keep you moving 212

#59 Get treated for osteoarthritis pain 216

#60 Set an exercise challenge 220

#61 Find your preferred cardio option 222

#62 Chill out with cold immersion 223

Working out where you are in life 225

#63 Understand why postcodes matter 226

#64 Live near a defibrillator 227

#65 Minimise jet lag 228

#66 Get a dose of sunshine - but stay sun smart 230

#67 Be beside the seaside - or any good view 232

#68 Keep up to date with your vaccinations 233

#69 Know your family history 235

9 Mindset 239

Focus on yourself - and nurture others 239

#70 Manage your stress 240

#71 Recognise and avoid burnout 247

#72 Build your willpower (and avoid the 'won't power') 249

#73 Don't be too hard on yourself 251

#74 Think like a child 252

#75 Practise gratefulness 254

#76 Be selfish - it's not always a bad choice! 255

#77 Never stop learning 257

#78 Set your goals 258

#79 Pay attention to the detail 260

#80 Avoid procrastination 262

#81 Learn the value of solitude 264

#82 Practise compassion 265

#83 Seek out mentors 266

#84 Scrutinise expert opinion 271

#85 Get a good financial planner 274

#86 Pick your battles 276

#87 Learn to adapt 278

#88 Know it's never too early to start - or too late 280

#89 Keep everything in moderation 283

10 Connection 285

The importance of family, friendship and community 285

#90 Get married! 286

#91 Enjoy a healthy sex life 288

#92 Instil healthy habits in your children 291

#93 Keep in mind that laughter really is medicinal 295

#94 Take advantage of the benefits of drinking wine 297

#95 Have a hobby 302

#96 Listen to whatever is music to your ears 304

#97 Plan a holiday 305

#98 Enjoy the perfect holiday with the seven Ss 307

#99 Have a workout buddy 314

#100 Never judge a book by its cover 315

Conclusion: What now? 319

Index 325