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The secrets of staying young

 Staying young is all about feeling and looking your best. Though you can't stop the ageing process, you can lessen its effects. Here is a guide to the main age-relayted problems and how to deal with them:

HEART DISEASE

People who have already developed heart disease can reduce their risk of further, possibly fatal complications by up to 25 pc through appropriate exercise routines carried out under medical supervision.

Risk factors for heart disease include raised cholesterol, a diet rich in saturated fat, smoking, high blood pressure, family history of the disease, obesity, stress and lack of exercise.

Reducing cholesterol by 1 pc will reduce the risk of heart disease by 2pc, and regular exercise - 30 minutes, five times a week - will halve the risk. If you smoke, your risk of heart disease is three times that of a non-smoker - give up and that risk is halved. After five years the risk will be that of a non-smoker.

HIGH BLOOD PRESSURE

By the age of 60, up to one in three people has developed hypertension (abnormally high blood pressure) which may be treated with drugs such as beta-blockers if it does not respond to changes such as reducing weight, salt and alcohol intake. Untreated hypertension contributes to the development of heart disease as it puts strain on the heart muscle and can damage arteries. Sufferers are advised to take coenzyme Q10 which protects cells from attack.

AGE OR LIVER SPOTS

Also known as lentigines, they are the flat, brown discoloura-tions of the skin which usually occur on the back of the hands, necks and faces of the over 40s. The only way to prevent them is to use sunscreens from an early age. Various gels and acid-based chemical peels containing gly-colic acid, can lighten the spots. But these must be used only under the direction of a dermatologist. Herbal remedies, including aloe vera juice, may also help. Vitamin E may help reverse skin ageing. It's found in green leaf vegetables, as well as raw vegetable oils, nuts, rice bran oil and barley and is thought to protect against ultraviolet radiation and ozone.

SKIN

Thirty per cent of facial ageing is genetic while the rest is down to exposure to sunlight and smoking. Apart from giving up smoking, the most important way to prevent skin ageing is to use a factor 15 sunscreen. This minimises dry skin and helps stop brown spots forming. To help reverse signs of ageing you should stay out of the sun for six months. Your skin's elasticity will improve as damage from UV light is reduced.

WRINKLES

Facial wrinkles are caused by a loss of subcutaneous fat from the skin due to age. Smokers can become wrinkled ten years earlier than those who do not smoke because nicotine constricts blood vessels near the skin surface. Retinoic acid, available on prescription, often for acne, is a synthetic form of vitamin A, and is thought to increase blood flow and trigger skin cells called fibroblasts to produce new collagen, a protein that keeps skin smooth. Cod liver oil may help to restore your skin's appearance because it contains high levels of vitamin A. Vitamin C may also help because it plays an important role in the production of collagen.

VISION

Presbyopia is the progressive loss of the focusing power of the eyes. Research in the U.S.suggests that this problem occurs because the lens keeps growing and the muscles become too slack to work properly. Eye exercises can help to keep them healthy. Consciously blinking, changing the focus and using all of the peripheral vision, also help to keep the muscles working well.

HAIR

Hair loss and thinning in both men and women can be a sign of ageing. A balanced diet, containing selenium (found in fish, liver and cereals) and fish oils has been shown to boost the health of the scalp. Prescription drugs such as Regaine, with its active ingredient, minoxidil, can help to treat hereditary hair loss. It is thought to work by dilating blood vessels and increasing the blood supply around hair follicles in order to stimulate hair cells to produce thicker strands of hair

VARICOSE VEINS

Most varicose veins develop in the legs near the surface of the skin and are more common in women than men. Increased pressure in the veins may be genetic, or due to pregnancy or obesity. Regular exercise, such as walking, stimulates your circulation - contraction of the leg muscles during exercise helps compress the veins and move blood against gravity. Raising the legs after prolonged standing also decreases back pressure in the veins. Any clothing that constricts the upper leg or groin should be avoided. Varicose veins can be removed surgically.

MEMORY

HRT may help women to lessen the effect of age-related memory problems. As we age, the ability to remember may decrease as the cells in our brain responsible for memory degeneration. Researchers at the American National Institute Of Ageing have found that the brains of women receiving HRT age differently, and have much greater blood flows in the areas involved in memory. Memory exercises involving setting yourself six difficult memory tasks a day - such as trying to remember what colour your first car was, or the details of a particular holiday - have also been found to work.

IMMUNE SYSTEM

The immune system helps the body to fight off disease and infection. It gets weaker with age as cells within the system begin to die and are not replaced. One of the long-term negative effects on its performance is mood. Researchers from John Hopkins University in Baltimore, U.S., have found that people who are optimistic and happy have more friends and live longer. They warn that people between 35 and 50 who lean towards the gloom-and-doom side of life could be heading for an early exit unless they change their ways. Vitamin E is said to reverse the age-related decline of the immune system due to antioxidant properties. Such chemicals protect cells from attack by free radicals. Glutathione, another antioxidant, found in fruit and vegetables, boosts liver function and it is claimed to reverse the age-related slump.