Health secrets for 2004

In two days' time, exhausted by a typically hedonistic Christmas and New Year, most of us will be vowing to live life better next year - lose weight, get fit and cut out vices such as cigarettes and fast food. But changing your life doesn't necessarily mean making huge changes. A simple tweak here or there could be all it takes to add another decade to your life. So, what is the one thing the experts believe you should focus on in the New Year?

The respiratory specialist

Dr Mark Britton, chairman of the British Lung Foundation, says:
If I smoked, I'd do everything I could to give up. Cigarette smoke is very toxic. It damages the lung surface and destroys its structure, leading to obstructive lung disease, and often to emphysema and sometimes lung cancer.

Smoking also strains the rest of the body. Just three to six cigarettes a day can double your risk of a heart attack. Almost every other organ and tissue is affected, as there is less oxygen to go round. As for non-smokers, protect your lungs by avoiding cigarette smoke, car exhausts and chemical fumes wherever possible - they are irritating and toxic.

The neurologist

Professor Ian Hindmarch, neurologist at the University of Surrey, says:
Relax with a card game or crossword - not TV - and for a memory boost, use a herb called ginkgo. The brain works in similar ways to a muscle - the more you use it, the more nervous circuits you build up and the more deep-rooted they become. A mentally active 50-year-old could easily have a better memory and reasoning than a lazier person half their age. For those who are already forgetful, there is evidence showing that extracts from the Ginkgo biloba tree increase brain oxygenation, thereby improving memory and concentration.

The GP

Dr Mark Porter says:
Get your cholesterol level checked. Two-thirds of British adults have raised cholesterol levels, putting them at higher risk of an early heart attack. Because most of the cholesterol in our blood is manufactured within the body, it is possible to have dangerously high levels even if you stick to a healthy low-fat diet. Warning signs include a family history of cholesterol problems or early heart trouble (a close relative who developed heart disease before the age of 60), fatty deposits under the skin around the eye, and a pale, wax-like circle around the iris - the coloured part of the eye - in people under 55 (it's a normal finding in older people). But in most cases there are no outward clues, and bloodtesting is the only reliable way to find out. Ask your practice nurse for more details.

The allergy expert

Anthony Seaton, professor of occupational and environmental medicine at the University of Aberdeen, says:
I'd cut out as much processed food as possible and revert to the diet of our ancestors: plenty of fresh fruit and vegetables, nuts, seeds and oily fish.
Asthma and other allergies are more common in prosperous, developed countries, where people tend to eat more processed food and less vitamin-rich fresh food. Evidence now shows that people who don't eat much fresh food have an increased asthma risk. Research also shows that oily fish and vitamin E may actually protect against allergy.

The herbalist

Amanda Flemming, a London-based herbalist, says:
Put aside a month to detoxify and cleanse your liver. The liver has such an important function in the body - it breaks down toxins, makes proteins, stores vitamins, helps digestion and regulates cholesterol - so keeping it in top form will really serve your health. You can help it by cutting out alcohol and coffee. Spices such as ginger and turmeric cleanse and protect the liver, as do dandelion root, milk thistle, globe artichoke and traditional bitters, all of which can be bought in tablet form.

The fertility expert
Dr Geeta Nargund, consultant obstetrician and gynaecologist at St George's NHS Trust, south London, says:
Watch your weight, especially around the middle, if you want to maximise your fertility as a woman. Weight gain around the belly is associated with hormonal disruption and sub-fertility. If you can lose the weight, your fertility is restored. Ideally, for your height to weight, you should try to stay between 19 and 25 on the Body Mass Index.
Where fertility isn't an issue, one of the most important habits you can get into is checking your breasts - the vast majority of breast cancers are picked up by women themselves. Getting into the habit of self-examination means you will notice any suspect lumps when they are very small and easier to treat.

The anti-ageing expert

Dr Daniel Sister, of the Radical Beauty Clinic in Harley Street, says: The main thing I'd do to slow ageing would be to eat plenty of oily fish and even take fish-oil supplements. They are rich in essential fatty acids which the skin needs to maintain elasticity, and for our hormones to remain in balance. They also fight inflammation, which ages the body. Most of us don't consume anywhere near enough. I'd also take vitamin E, a powerful antioxidant for cells, particularly in skin.

The fitness coach

Jason Henry, London-based personal trainer, says:
I'd give my heart a workout three times a week - even if I only had 20 minutes a session. Go for a brisk stroll, short run or aerobics class - anything to break a sweat and get your heart beating. Aerobic exercise conditions your lungs and, more importantly, your heart, the pump that gets oxygen to your body. In this way, it prevents heart disease and helps you to shed weight. Aerobic fitness is lost quickly, so you really need to do some exercise every few days.

The ophthalmologist

Ian Murdoch, consultant ophthalmologist at Moorfields Eye Hospital, says:
I'd get my eyes checked, especially if I was over 40. You should really go every two years, but most people don't bother. The main reason is to spot glaucoma. Affecting two per cent of the population and the most common cause of preventable blindness, it is an "invisible disease". People slowly lose their peripheral vision but it's so gradual that they rarely notice until vision loss is marked. Routine eye tests also pick up diabetes and leukaemia, often at a stage when they can be treated with good results.

The hearing specialist

Angela King, audiology specialist at the Royal National Institute for the Deaf, says:
Invest in earplugs. Whatever your age, it's worth protecting your hearing now if you want a social life later on. We live in a noisy world - music in bars, roadworks and loud scenes in cinemas can easily reach damaging noise levels of 90 decibels. Earplugs filter noise - you can hear through them while protecting your hearing - so carry some in your pocket or handbag, and protect your ears when they feel strained.

The virologist
Dr Madeleine Mumcuoglu, specialist in flu prevention, says:
I'd go back to the traditional way of fighting colds and flu - pick elderberries in autumn, squeeze out the juice and reduce to a delicious syrup. Or buy Sambucol, the readymade version. Used since Chaucer's day, elderberry contains some of the strongest anti-viral agents known. It works in a clever way. Cold and flu viruses are covered in tiny spikes which they use to pierce the walls of cells and reproduce. Elderberry flattens the spikes so the viruses cannot replicate. A small sip every few hours early in an infection can prevent illness and reduce by half the length of flu and cold infections.

The nutritionist

Patrick Holford says:
I'd give my digestion an MOT, especially if I was prone to constipation or loose movements. Good digestion is the cornerstone of good health - loose movements are a sign you're not absorbing nutrients well, while constipation can result in a build-up of toxins. Both conditions can leave you feeling nauseous, weak and under par. To normalise gut movement, cut out refined food such as white bread and cornflakes, and switch to wholesome, fibrous foods such as apples, oats and nuts. Avoid irritants such as tea, coffee and alcohol.

The life coach

Relationship and career coach Ariana Gee says:
Put aside some time every day - even just five minutes - to switch off from the daily grind. Meditation and exercise are ways of achieving this, but there is equal benefit to be found in an activity that absorbs your attention, where you lose sense of time and are completely at one with the world. Whether you do it through gardening, cooking a lovely meal or sitting quietly, it's very restorative, and a valuable way of keeping stress at bay.

The microbiologist

Professor Jeremy Hamilton-Miller, at the Royal Free University College School of Medicine, says:
I'd top up my levels of friendly bacteria by taking a course of probiotic capsules. Bacteria such as acidophilus and bifidobacterium help with digestion and nutrient absorption, and help to protect us from gastrointestinal infections. We don't always have enough, and the older you are, the lower the levels you tend to have. Good bacteria also stimulate our immune system and, in children, can reduce the risk of allergies such as asthma and eczema.

The dermatologist

Julia Newton Bishop, consultant dermatologist for the Imperial Cancer Research Fund, says:
Buy some good fake tan and use that when you want to look brown. For the sake of your skin, sun-tanning has to become a thing of the past. It's fine to go for a healthy glow, but not a deep tan. Cover up in hot sun or use a sunblock of at least SPF15. It's boring advice, but UV light really does age skin and, more to the point, causes cancer.

The osteopath

Gavin Burt, osteopath and naturopath based in north London, says:
Make a resolution to enrol in a weekly stretching class, whether it be t'ai chi, yoga or Pilates. Whatever the exercise, it needs to be regular and make your body stretch into positions it wouldn't do normally. Movement is the secret to life - it gets the blood flowing, lengthens muscles, detoxifies tissues, boosts immunity and strengthens bones. Regular stretching classes protect against osteoarthritis and help prevent back problems. But stretch gently - if you do it too vigorously you can strain muscles and you may need to come and see me.

The detox specialist

Naturopath Michael van Straten says:
Drink more water - I recommend starting the New Year by getting into the habit of drinking a hot cup of water with a large wedge of lemon every morning. This is a simple and cheap life change, which will help to rehydrate your body. If you feel sluggish and bloated, it's the best way for cleansing the liver, kidneys and digestive system. I would also put aside a day to do this simple detox - start with hot water and lemon and continue to drink water all day. Nibble on some dry fruits, seeds and nuts instead of eating anything more substantial. Also drink mint-and-sage tea. Mint is great for helping digestion and sage aids the breakdown of fat in the body. Don't eat a normal meal for 24 hours and your body will feel restored.

The dentist
Mervyn Druian, dentist and spokesman for the British Dental Association, says:
Floss, floss, floss your teeth. Gum disease is invisible, progressive and very common. Often, gums don't start bleeding until gum tissue has been destroyed - and it won't grow back. Flossing helps to remove bacteria and food debris that feeds bacteria and causes infection and gum recession. It may seem like a chore, but in the long run it works brilliantly.