Last week it emerged that Co Roscommon has the highest life expectancy in the Republic. The study, conducted by the Institute of Public Health in Ireland (IPH), revealed that the average life expectancy is 75.5 years for men and 80.6 years for women in Ireland. In Roscommon, however, men are likely to live to the age of 76.9 and women to the age of 82.2. Short of packing up and moving to Roscommon, what can you do to improve your life expectancy? Fiona Tyrrelltalks to four experts to find out
1 QUIT SMOKING
The relationship between smoking and early death from heart disease is indisputable. Smoking also causes an increased risk of stroke, vascular disease and many cancers. Quitting is the single biggest step you can take to increase life expectancy, according to Dr Brian Maurer, medical director of the Irish Heart Foundation.
What's more, smoking also inhibits the repair mechanism of our cells, reducing the body's ability to fight back.
2 EXERCISE REGULARLY
Regular exercise will keep your blood pressure down, increase the good form of cholesterol, keep your weight down, help prevent diabetes and make you feel better, minimising the risk of suicide.
Regular exercise means walking as briskly as you can for 20- 30 minutes at least five times a week no matter what age you are, according to Maurer.
For young people the best way to get regular exercise is to participate in sport, he adds.
Loss of muscle power and tone is an unpleasant fact of life as we get older. After the age of 50 we lose muscle power at the rate of 2 per cent per year, according to Trinity College's Prof Rose Anne Kenny who is heading up the Irish Longitudinal Study of Ageing Ireland.
"Once you hit 50 the more you can work at maintaining muscle power and staying flexible, the better your insurance will be against poor flexibility and propensity to falls and fractures in your 80s. The good news is you can enhance muscle tone, bulk and flexibility at any stage in life."
3 EAT AND DRINK SENSIBLY
Sensible eating means a high intake of fruit, vegetables, pulses and unrefined cereals, a moderate to high intake of fish and olive oil, a low to moderate intake of dairy and a low intake of meat, according to Muireann Cullen from the Nutrition and Health Foundation.
Fruit and vegetables help prevent many diseases such as heart disease, stroke and certain types of cancer. Whole-grain cereals may help prevent heart disease, diabetes, cancer and obesity.
Fish oils help to prevent sudden death from heart attacks and may help ward off depression and age-related diseases. When it comes to alcohol, Cullen recommends a modest intake of alcohol, mostly wine. Heavy drinking, especially on a regular basis, can lead to many serious health problems.
4 HELP THE BODY HELP ITSELF
One of the biggest determinants of ageing and age-related illness is the balance between stress and repair in your body's cells, according to Kenny.
Antioxidants bolster the natural cell repair mechanism. The best sources of antioxidants are dark green, purple and red fruit and vegetables. Eat fruits and vegetables such as blackberries, aubergine and broccoli in as near a natural state as possible.
Omega oil also enhances the body's repair process. So, eat fish, the oilier the better. Exercise has also been shown to enhance the body's repair mechanism at a cellular level and even helps rebuild brain cells.
5 GO SEE A DOCTOR
The earlier you catch a disease, the easier it is to treat. While the relevance of disease screening is a topic of much debate at the moment, some diseases should be carefully watched out for, particularly if there is a family history.
Cardiovascular disease is still the biggest single killer in Ireland. If you have a history of heart disease in your family do not ignore it, go get yourself checked out. A check-up should involve testing blood pressure, cholesterol and blood sugars as well as an assessment of any risk habits such as smoking and weight. The best person to do these tests is your GP, according to Maurer.
6 STRESS
Stress is a normal component of human existence, but excessive stress lasting over a long period is not good and can contribute to a range of serious diseases.
Stress is notoriously difficult to define - it is very difficult to identify in yourself, but easy for others to recognise. If people say you are stressed, listen and take steps to reduce the cause, says Maurer.
Learning how to relax the mind will help counteract stress, according to psychologist Karen Belshaw.
Meditation classes may not suit everyone. Taking time off to sit in a sun lounger, have a coffee with a friend or go for a jog can be just as effective.
7 DON'T BE A LONER
Countless studies have proved that relationships with friends, family, neighbours and even pets will boost longevity. Research suggests that poor social life can trigger inflammatory reactions in the body, which underpin Alzheimer's disease, stroke, arthritis and heart disease, according to Kenny.
There is some evidence from international longitudinal studies that people who are active members of a religious group have a better quality of life and possibly have better health than those who are not, according to Kenny.
It remains to be seen, however, whether these benefits are a result of religion itself, the tranquillity people may get from religious practice or from the social aspect of religious groups.
8 EXERCISE YOUR BRAIN
Brain workout games are a bit of a trendy topic at the moment, but there is a lot to be said for keeping the brain active. The incidence of dementia is lower in people who regularly exercise their brains (through crosswords and card games, etc) than those who do not, according to Kenny.
It is all very well living to the ripe old age of 100 but you want to be able to appreciate it as well.
For that reason healthy life expectancy, rather than simple longevity, is what we should be perusing, she says. Get the grey matter working and keep it working by reading, playing games, learning new things and interacting with people.
9 BE HAPPY
There is growing evidence that happiness and a positive outlook on life will not only have a major impact on the quality of your life, it will also have an effect on how long you live. The association between depression and heart attack has been known for some time.
Recently, a longevity study of nuns in Minnesota revealed that those who had the most positive outlook on life when they were younger were the healthiest in old age.
Being happy is not just a personality trait it is also a habit, according to Belshaw. Waking up with negative thoughts is not the best way to promote happiness. Invent happy thoughts to repeat in the morning; in time, they will become a new habit.
10 SEX, CHOCOLATE AND RED WINE
The sex life of older people is a topic that many physicians don't want to address. However, study after study confirms the physical and mental benefits of sexual activity in later life.
Recent research in the US investigating the sex life of couples over 75 shows that sexually active couples have a better quality of life.
Many claims have been made about the benefits of eating dark chocolate and drinking red wine. There is evidence in favour of drinking red wine in moderation, according to Kenny. It can prevent the disease process that is linked to poor quality ageing, she says. She is, however, wary of promoting the benefits of chocolate.
"I am loathe to recommend chocolate because much of what is available is not very good quality and it contains lots of sugar. With sex, chocolate and wine, as with everything else, it is all about moderation."
Do you have any tips for leading a long and healthy life? E-mail them to healthsupplement@irish-times.ie . A selection of them may be published at a later date