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ShareSuccess

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Dr. Eric Topol, a cardiologist and researcher, has studied “super agers”—people over 85 who remain healthy and active—to uncover what contributes to long life without chronic illness.

His findings, drawn from genetic research and lifestyle analysis, reveal that lifestyle choices matter more than genetics.

Dr. Topol outlines several key habits that support healthy aging:

  1. Exercise – Resistance and strength training are essential. Regular activity helps preserve muscle mass and mobility.
  2. Sleep – Prioritising quality sleep is vital. Using sleep trackers can help identify patterns and improve rest.
  3. Diet – A mostly plant-based diet, rich in fibre and low in sugar, supports longevity. Topol personally avoids processed foods and eats within an 8-hour window (intermittent fasting).
  4. Protein – He’s increased his protein intake, especially from sources like chicken and plant-based proteins, to maintain muscle mass.
  5. Technology – Topol embraces digital tools like sleep monitors, glucose trackers, and even gene sequencing to manage his health proactively.
  6. Supplements and Testing – He supports using supplements cautiously and believes personalised medicine—including DNA and microbiome testing—can provide valuable insights, though more studies are needed.

Topol, now 70, says he follows all the advice he gives. His overall message: it’s never too late to start making small, evidence-based changes that significantly improve health span—not just lifespan.


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ShareSuccess said:
Dr. Eric Topol, a cardiologist and researcher, has studied “super agers”—people over 85 who remain healthy and active—to uncover what contributes to long life without chronic illness.

His findings, drawn from genetic research and lifestyle analysis, reveal that lifestyle choices matter more than genetics.

Dr. Topol outlines several key habits that support healthy aging:
​
  1. Exercise – Resistance and strength training are essential. Regular activity helps preserve muscle mass and mobility.
  2. Sleep – Prioritising quality sleep is vital. Using sleep trackers can help identify patterns and improve rest.
  3. Diet – A mostly plant-based diet, rich in fibre and low in sugar, supports longevity. Topol personally avoids processed foods and eats within an 8-hour window (intermittent fasting).
  4. Protein – He’s increased his protein intake, especially from sources like chicken and plant-based proteins, to maintain muscle mass.
  5. Technology – Topol embraces digital tools like sleep monitors, glucose trackers, and even gene sequencing to manage his health proactively.
  6. Supplements and Testing – He supports using supplements cautiously and believes personalised medicine—including DNA and microbiome testing—can provide valuable insights, though more studies are needed.


Topol, now 70, says he follows all the advice he gives. His overall message: it’s never too late to start making small, evidence-based changes that significantly improve health span—not just lifespan.

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I have found over the years as I have pushed the years on, that working a near full day and some times very physical, gives a good night's sleep.
Good quality tucker, not the take-away junk food as a regular intake, though I do indulge in the fried chicken and Chinese nosh occasionally.
Not into tonics and all of that sort of stuff, no need if living healthily.
Never smoked and gave up the grog and grape 5 years ago after the altercation with the bull.
Amazing what acholic drinks and opioids do to the mind.
I do get plenty of exercise from the work I partake.
It doesn't take much to get and stay fit and be healthy
 
There's a theory that getting physically older (which is often different from the number of years that passed since your birth year) is just an accumulation of "damage" - all the little and big scrapes, head knocks, diseases, sun damage, exposure to harmful chemicals, anxiety, insufficient sleep, and so on. It's not JUST that, but it's largely that. Try to avoid such damage if you have the luxury to do so.

But then inactivity causes issues of own. And anyway simply living your life to maximise the chronological age you reach, while minimising your biological age all the way through, is perhaps a boring way to exist.
 
StockyGuy said:
There's a theory that getting physically older (which is often different from the number of years that passed since your birth year) is just an accumulation of "damage" - all the little and big scrapes, head knocks, diseases, sun damage, exposure to harmful chemicals, anxiety, insufficient sleep, and so on. It's not JUST that, but it's largely that. Try to avoid such damage if you have the luxury to do so.

But then inactivity causes issues of own. And anyway simply living your life to maximise the chronological age you reach, while minimising your biological age all the way through, is perhaps a boring way to exist.
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@StockyGuy When I was recently in hospital to have the heart valve replaced I had my 75 birthday.
Just a few weeks prior to that eventful day I found that I was certainly feeling my age, but that was because of insufficient blood and oxygen circulating and an extremely low heart rate.
Three days after the operation and I felt like I was 50 again. 100% blood flow with plenty of oxygen to boot.
Though I am not yet cleared to return to work, it will happen and that 50 year old bloke is raring to go.
 

27 Natural Health and Nutrition Tips That Are Evidence-Based​


If you want to boost your health and wellbeing, there are plenty of natural and home remedies to choose from, ranging from avoiding charred meats and added sugars to practicing meditation.
When it comes to knowing what’s healthy, even qualified experts often seem to hold opposing opinions. This can make it difficult to figure out what you should actually be doing to optimize your health.

Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are based on scientific evidence.

1. Limit sugary drinks​

Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source).
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2Trusted Source).
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3Trusted Source, 4Trusted Source, 5Trusted Source).
Healthier alternatives include:
  • water
  • unsweetened teas
  • sparkling water
  • coffee

2. Eat nuts and seeds​

Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6Trusted Source, 7Trusted Source).
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8Trusted Source).
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes (9Trusted Source).

3. Avoid ultra-processed foods​

Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10Trusted Source).
Examples include:
  • snack cakes
  • fast food
  • frozen meals
  • packaged cookies
  • chips
UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source).
In addition to low quality ingredients like refined oils, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.

4. Don’t fear coffee​

Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight (18Trusted Source).
However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.

5. Eat fatty fish​

Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients (20Trusted Source, 21Trusted Source).
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease (22Trusted Source, 23Trusted Source, 24Trusted Source).

6. Get enough sleep​

The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance (25Trusted Source, 26Trusted Source, 27Trusted Source, 27aTrusted Source).
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain (28Trusted Source, 29Trusted Source).

7. Feed your gut bacteria​

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems (30Trusted Source, 31Trusted Source).
Good ways to improve gut health include eating fermented foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria (32Trusted Source, 33Trusted Source).

8. Stay hydrated​

Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient (34Trusted Source).
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched (35Trusted Source).

9. Don’t eat heavily charred meats​

Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients (36Trusted Source).
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers (37Trusted Source).
When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk (38Trusted Source, 39Trusted Source, 40Trusted Source, 41Trusted Source).

10. Avoid bright lights before sleep​

When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin (42Trusted Source).
Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed (43Trusted Source).
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

11. Take vitamin D if you’re deficient​

Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer (44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source).
If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.

12. Eat plenty of fruits and vegetables​

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses (48Trusted Source, 49Trusted Source).

13. Eat adequate protein​

Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues (50Trusted Source).
What’s more, this nutrient is particularly important for maintenance of a moderate body weight.
High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night (51Trusted Source, 52Trusted Source, 52aTrusted Source).

14. Get moving​

Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health (53Trusted Source).
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source).

15. Don’t smoke or use drugs, and only drink in moderation​

Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.
If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases. (54aTrusted Source, 54bTrusted Source)
There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.

16. Use extra virgin olive oil​

Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties (55Trusted Source, 56Trusted Source).
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source).

17. Minimize your sugar intake​

Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease (1Trusted Source, 2Trusted Source, 58Trusted Source).
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted Source, 60Trusted Source).

18. Limit refined carbs​

Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.
Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease (61Trusted Source, 62Trusted Source, 63Trusted Source, 64Trusted Source).

19. Lift weights​

Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.
It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest (65Trusted Source, 66Trusted Source).
If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.
The Physical Activity Guidelines for Americans recommends resistance training twice per week (67Trusted Source).

20. Avoid artificial trans fats​

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (68Trusted Source).
Avoiding them should be much easier now that they have been completely banned in the United States and many other countries. Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats (69Trusted Source).

21. Use plenty of herbs and spices​

There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well (70Trusted Source).
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health (71Trusted Source, 72Trusted Source).
Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

22. Nurture your social relationships​

Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not (73Trusted Source, 74Trusted Source).

23. Occasionally track your food intake​

Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker (75Trusted Source, 76Trusted Source). Tracking can also provide insights into your protein, fiber, and micronutrient intake.
However, while tracking, may help some people manage their weight, there is also evidence it can lead to disordered eating tendencies (74Trusted Source, 77Trusted Source, 78Trusted Source, 79Trusted Source).
Always speak with a doctor before using this strategy.

24. Get rid of excess belly fat​

Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease (80Trusted Source).
For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.
Reducing refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fat (81Trusted Source, 82Trusted Source, 83Trusted Source, 84Trusted Source).

25. Avoid restrictive diets​

Diets are generally ineffective and rarely work well long term. In fact, past dieting is one of the strongest predictors for future weight gain (85Trusted Source).
This is because overly restrictive diets actually lower your metabolic rate, or the amount of calories you burn, making it more difficult to lose weight. At the same time, they also cause alterations to your hunger and satiety hormones, which make you hungrier and may cause strong food cravings for foods high in fat, calories, and sugar (86Trusted Source, 87Trusted Source).
All of this is a recipe for rebound weight gain, or “yoyo” dieting.
Instead of dieting, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.
Weight loss should follow as you transition to whole, nutritious foods — which are naturally more filling while containing fewer calories than processed foods (14Trusted Source).

26. Eat whole eggs​

Despite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have minimal effect on blood cholesterol in the majority of people, and they’re a great source of protein and nutrients (87Trusted Source, 88Trusted Source).
Additionally, a review involving 263,938 people found that egg intake had no association with heart disease risk (88Trusted Source).

27. Meditate​

Stress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. For this reason, it’s important to find healthy ways to manage your stress (88aTrusted Source).
Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health (89Trusted Source, 90Trusted Source).
In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL (bad) cholesterol and inflammation compared with the control group. Additionally, the participants in the meditation group reported improved mental and physical wellness (91Trusted Source).

The bottom line​

A few simple steps can go a long way toward improving your eating patterns and wellness.
Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the evidence-based tips above, it’s easy to introduce small changes that can have a big impact on your overall health.

Just one thing​

Try this today: There are lots of suggestions on this list that can help you improve your health, but it’s best to put just one or two into practice at a time so you do not get burned out. As more of these healthy actions become habits, you can add more into your routine.
 
What is Ageism?

Ageism refers to the stereotypes (how we think), prejudice (how we feel) and discrimination (how we act) towards others or oneself based on age.

What Does Ageism Affect?
Ageism affects everyone. Children as young as 4 years old become aware of their culture’s age stereotypes. From that age onwards they internalize and use these stereotypes to guide their feelings and behavior towards people of different ages. They also draw on culture’s age stereotypes to perceive and understand themselves, which can result in self-directed ageism at any age. Ageism intersects and exacerbates other forms of disadvantage including those related to sex, race and disability.

Where is ageism seen?
Ageism is everywhere: from our institutions and relationships to ourselves. For example, ageism is in policies that support healthcare rationing by age, practices that limit younger people’s opportunities to contribute to decision-making in the workplace, patronizing behavior used in interactions with older and younger people, and in self-limiting behavior, which can stem from internalized stereotypes about what a person of a given age can be or do.

Is Ageism really a Problem?
Half the world’s population is ageist against older people and, in Europe, the only region for which data is available on all age groups, younger people report more age discrimination than other age groups.

Ageism can change how we view ourselves, can erode solidarity between generations, can devalue or limit our ability to benefit from what younger and older populations can contribute, and can impact our health, longevity and well-being while also having far-reaching economic consequences. For example, ageism is associated with earlier death (by 7.5 years), poorer physical and mental health, and slower recovery from disability in older age. Ageism also increases risky health behaviors, such as eating an unhealthy diet, drinking excessively or smoking, and reduces our quality of life. In the United States, one in every seven dollars spent on health care every year for the eight most expensive conditions was due to ageism (US$ 63 billion in total).

Can we Combat Ageism?
Three strategies work in reducing or eliminating ageism: policy and law, educational activities and intergenerational interventions.

Policy and law can address discrimination and inequality on the basis of age and protect the human rights of everyone, everywhere. Educational activities can enhance empathy, dispel misconceptions about different age groups and reduce prejudice by providing accurate information and counter-stereotypical examples. Intergenerational interventions, which bring together people of different generations, can help reduce intergroup prejudice and stereotypes.

www.who.int

World Health Organization (WHO)

The United Nations agency working to promote health, keep the world safe and serve the vulnerable.
www.who.int www.who.int
 
One thing Australia can be proud of is our success in reducing smoking. It used to be horrible going to see a band at the pub.
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Knobby22 said:
One thing Australia can be proud of is our success in reducing smoking. It used to be horrible going to see a band at the pub.
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Myself......A Smoker for 54 Years, just went Cold turkey 26th December 2024....156 Days & going strong!!!......Even tho i wake up tongue-ing for a ciggy every day & would love 1 right now, i am determine keep going!!!!
 
ShareSuccess said:
Myself......A Smoker for 54 Years, just went Cold turkey 26th December 2024....156 Days & going strong!!!......Even tho i wake up tongue-ing for a ciggy every day & would love 1 right now, i am determine keep going!!!!
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Great news. Absolute terrific mental fortitude keep it up. T
The cancer sticks are just that.
 
farmerge said:
Great news. Absolute terrific mental fortitude keep it up. T
The cancer sticks are just that.
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Thanks Farmerge....I think there comes a time in ones life when we realize something is not adding anything of value to our lives & as far as we know we only have 1, so if i could add 10 more years to my current life, then i see that as a Bonus!!:)
 
ShareSuccess said:
Thanks Farmerge....I think there comes a time in ones life when we realize something is not adding anything of value to our lives & as far as we know we only have 1, so if i could add 10 more years to my current life, then i see that as a Bonus!!:)
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Most definitely.
Being a non-smoker always and now a tea toteller due to other circumstances I too join you in another 10 years or so would be great.
May we live to enjoy man more years in good health.
 
farmerge said:
Most definitely.
Being a non-smoker always and now a tea toteller due to other circumstances I too join you in another 10 years or so would be great.
May we live to enjoy man more years in good health.
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ha ha, now that you bring it up farmerge, gave up the turps 1 day later,Yep a tea toteller too ha ha....See ya in 3035 :)
 

Study Finds Surprising Link Between Sugary Drinks And Type 2 Diabetes​

By RTTNews Staff Writer ✉ | Published: 6/3/2025 1:35 PM ET |

People often think that having a sweet tooth leads to a higher risk of type 2 diabetes. But a new, large study found that the link between sugary drinks and diabetes is more complicated.

Researchers from Brigham Young University in the U.S., along with scientists from Germany, looked at the results of 29 studies from around the world—including Europe, the U.S., Asia, Australia, and Latin America.

"This is the first study to draw clear dose-response relationships between different sugar sources and type 2 diabetes risk," said lead author Karen Della Corte. "It highlights why drinking your sugar—whether from soda or juice—is more problematic for health than eating it."

Published in the journal Advances in Nutrition, they found that drinking one 12-ounce sugar-sweetened beverage each day increased a person's risk of diabetes by 25 percent, compared to their usual risk.

However, they also discovered that eating about 20 grams of sugar a day or roughly 5 teaspoons was linked to a lower risk of developing type 2 diabetes. This means that eating small amounts of sugar might actually be helpful.

"When the liver is hit with a sudden, high dose of fructose, it can't keep up. When overwhelmed, it diverts more of the excess fructose into fat production, a process known as 'de novo lipogenesis.' This buildup of fat in the liver can interfere with insulin signaling and contribute to metabolic dysfunction, leading to an increased risk of type 2 diabetes," Della Corte explained.

Overall, the study shows it's wise to avoid sugary drinks if you want to reduce your risk of type 2 diabetes. But it also supports the idea that moderate amounts of sugar can still be part of a healthy diet.

"This study underscores the need for even more stringent recommendations for liquid sugars such as those in sugar-sweetened beverages and fruit juice, as they appear to harmfully associate with metabolic health," Della Corte recommended. "Rather than condemning all added sugars, future dietary guidelines might consider the differential effects of sugar based on its source and form."
 

Does Walking Everyday Help You Live Longer?​

A new study suggests that making walking a daily habit could add more than 10 years to your life.
Scientists looked at health and activity data from Americans aged 40 and older. Participants had worn activity trackers (like fitness watches) for several days, helping researchers understand how much they moved and how long they spent sitting each day.
The study noted that people who walked the most lived longer than those who were less active. On average, participants had almost 7 years of health records, and only generally healthy people were included in the final analysis.
The study found that walking 9,000 to 10,000 steps a day was best for people who spent a lot of time sitting. This level of activity lowered the risk of heart disease by 21 percent and reduced the risk of dying early by 39 percent.

So if you spend a lot of time sitting at a desk, on the couch, or in the car, getting up and walking more could make a big difference to your health and your lifespan.
"Any amount of daily steps above the referent 2,200 steps per day was associated with lower mortality and incident CVD risk, for low and high sedentary time," the authors wrote.

"Accruing between 9,000 and 10,000 steps a day optimally lowered the risk of mortality and incident CVD among highly sedentary participants."
 

Fruity crumble​

Use different types of fruit when making this delicious crumble to increase the variety of fruit on the menu.
fruity-crumble-749x788.jpg

Iingredients:

Wholemeal flour - 100g
Oats - 100g
Brown sugar - 2 tablespoons
Margarine - 1 tablespoons
Canned fruit - 1 x 400g can (see tips)
Cinnamon - 1 teaspoon
Method
  1. Preheat oven to 180°C.
  2. Combine flour, oats and sugar in a bowl. Using fingertips, rub margarine into dry ingredients until mixture feels like breadcrumbs.
  3. Drain any fruit juice from can and layer fruit across base of a large, ovenproof baking dish. Sprinkle cinnamon evenly over fruit.
  4. Scatter crumble mixture evenly over fruit.
  5. Bake in oven for about 20 minutes, until golden brown on top.

Recipe tips​

  • Fruit ideas include pie apples, peaches, plums or pears.
  • Try combinations of fruit like apples and sultanas or pears and frozen blueberries.
  • Serve with yoghurt or custard for flavour and variety.
  • For a milk protein free option, substitute the margarine with an equal measure of dairy free spread. The crumble can also be served with rice milk custard.
 
ShareSuccess said:

Fruity crumble​

Use different types of fruit when making this delicious crumble to increase the variety of fruit on the menu.
View attachment 200957
Iingredients:

Wholemeal flour - 100g
Oats - 100g
Brown sugar - 2 tablespoons
Margarine - 1 tablespoons
Canned fruit - 1 x 400g can (see tips)
Cinnamon - 1 teaspoon
Method
  1. Preheat oven to 180°C.
  2. Combine flour, oats and sugar in a bowl. Using fingertips, rub margarine into dry ingredients until mixture feels like breadcrumbs.
  3. Drain any fruit juice from can and layer fruit across base of a large, ovenproof baking dish. Sprinkle cinnamon evenly over fruit.
  4. Scatter crumble mixture evenly over fruit.
  5. Bake in oven for about 20 minutes, until golden brown on top.

Recipe tips​

  • Fruit ideas include pie apples, peaches, plums or pears.
  • Try combinations of fruit like apples and sultanas or pears and frozen blueberries.
  • Serve with yoghurt or custard for flavour and variety.
  • For a milk protein free option, substitute the margarine with an equal measure of dairy free spread. The crumble can also be served with rice milk custard.
Click to expand...
Apple and pear crumble can't be beaten
 
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