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Eight habits that could help people live more than 20 years longer have been identified by researchers. While it’s long been known that certain lifestyle factors can influence lifespan, the American study isolated the eight factors that have the biggest impact – being physically active, being free from opioid addiction, not smoking, managing stress, having a good diet, not regularly binge drinking, having good sleep hygiene, and having positive social relationships. The research was presented at Nutrition 2023, the annual meeting of the American Society for Nutrition, and used data from 719,147 people enrolled in the Veterans Affairs Million Veteran Program. It found low physical activity, opioid use and smoking were associated with around a 30-45% higher risk of death, while stress, binge drinking, poor diet, and poor sleep hygiene were each associated with around a 20% increase, and lack of positive social relationships was linked with a 5% increased risk of dying. Men who had all eight habits at age 40 were predicted to live an average 24 years longer than men with none of the habits, according to the findings, and women with all eight habits in middle age were predicted to live an extra 21 years, compared with women with none of the habits. Xuan-Mai Nguyen, health science specialist at the Department of Veterans Affairs, said: “We were really surprised by just how much could be gained with the adoption of one, two, three, or all eight lifestyle factors. Our research findings suggest that adopting a healthy lifestyle is important for both public health and personal wellness. The earlier the better, but even if you only make a small change in your 40s, 50s, or 60s, it still is beneficial.” The researchers say the findings highlight how lifestyle factors contribute to chronic diseases such as type 2 diabetes and heart disease, which are associated with premature disability and death. How to embrace the eight healthy habits Inspired to give your own lifestyle a boost? “If making these small but mighty adjustments could help you to live for an extra 20 years, maybe it’s time to make those changes,” says life and wellbeing coach, Natalie Trice. She shares the following insights and tips… 1. Do more exerciseRegular exercise can help prevent a wide range of major diseases – plus it’s great for keeping stress levels in check. “Going for a walk, having a swim, running with friends, even just a good old dance-off in the kitchen can get your heartbeat up and those feel-good endorphins pumping – so get your trainers on and start moving,” says Trice. 2. Manage stressTrice suggests adopting simple stress-busting practices such as mindfulness meditation, and enjoying hobbies and sports. “These can profoundly impact overall wellbeing, as you bring your stress levels down,” she says. “This isn’t about pretending everything’s great, but rather looking at easy habits you can adopt that will take down the stress, which can lead to anxiety and burnout.” 3. Don’t smoke Quitting smoking is an essential step in improving health and potentially adding years to your life. Trice points out that while some people may think reaching for a cigarette takes the edge off their stress, there are healthier ways to cope. “Maybe going running or taking up yoga could be the release and focus you need, and one that will help you live longer, smell fresher and feel better,” she suggests. “Also, with the cost of cigarettes going up all the time, giving up will free up cash for the things in life that really need to be paid for.”If you are struggling to quit smoking, talk to your GP about options available to help. 4. Don’t binge drink“By cutting down on booze, you’re doing your body and brain a massive favour,” says Trice. “Drinking every night will impact your body and could affect your sleep and work performance. Enjoy life, but if you want to enjoy it for longer, then keep tabs on your drinking.” Official guidelines suggest drinking no more than 14 units of alcohol a week (equivalent to six medium glasses of wine of six pints of beer), spread across at least three days. 5. Eat healthily Generally speaking, a balanced diet that’s rich in fibre, whole grains, fruit and veg and lean protein, with heavily processed and sugary foods kept to a minimum, is linked with better health. “We all know about eating five-a-day but doing this can be tough if you’re busy with family and work. If you can start to do this, you’ll feel better,” says Trice. “Focus on eating regularly and thinking about what you put in your body, so that it works for you, not against you.” 6. Don’t take drugsRecreational drugs can harm health in a number of ways. Trice suggests those affected start by speaking to a trusted friend or their GP, and “look at the support which could not only extend your life, but save it”. 7. Try to get good sleep Trice says: “It’s vital that we look at getting a decent night’s sleep, as this can help you feel so much better. Making sure you have a sleep routine in place can be helpful and can be as easy as having no screens in the bedroom, having a bath or shower before you hit the sack, as well as making sure the temperature is right and you have curtains to keep the light out in the mornings.” 8. Nurture positive social relationshipsTrice observes: “If you’re able to nurture a supportive network of friends, colleagues and family, this can lead to improved mental and emotional wellbeing and a longer life.” Lacking social connections? Look at local volunteering opportunities and community walks and groups. Making friends can take time, but even finding ways to regularly spend time and interact with others can help. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live George Alagiah: What are the signs of bowel cancer? Carol Vorderman says she no longer sunbathes after health scare Carol Vorderman: Why my skin cancer scare means I no longer sunbathe

Reckon you could get another shave out of your razor? We’ve all done it, wondering how long we can actually use one, as we whip it out again and again. Well, it may not be worth the risk to your health, according to dermatologist and Dove expert, Dr Cristina Soma. So, how often should you change your razor? “More people cling on to their razors for much longer than is advised, and are surprised when we recommend that a razor is changed every five to seven shaves,” says Soma. “The frequency of change also depends on other factors, such as how frequently and how many areas you shave, your hair thickness and type, the quality of your blade, and whether you are good at washing it off afterwards and looking after your blade.” What happens if you don’t? “Most of us own a dull blade full of skin cells, soap and hair debris. In the worst cases, you can also see rust on the blade,” Soma says. “When all this grime accumulates and the blade dulls, you are less likely to get a close, smooth shave, and more likely to cut yourself. Bacteria can accumulate on the blade and have some serious consequences, too. “Using a dull razor blade can result in shaving rash and bumps, ingrown hairs, and inflamed or traumatised skin. More seriously, it can result in cuts and possibly lead to infections,” she explains. Infections “You could get any kind of infection from using an old, unsharp razor. After a while of using the same blade, bacteria starts to grow, which will create irritation on your underarms,” she explains. Shaving armpits, pubic hair and legs may cause real issues. “The most common form of infection would be a bacterial skin infection, with symptoms including redness, swelling, pain or pus. Treatment for this would be an antibiotic ointment. “To really care for your underarms, you need to change your razor frequently, use a shaving cream or gel, shave in the direction of hair growth and rinse the blade thoroughly, then store it in a clean, dry place. “Furthermore, the underarm area is very delicate, so take care in choosing a deodorant that supports the skin barrier,” explains Soma. Resistance and irritation If you feel any resistance when shaving with an old razor, it could cause an issue. “If you can feel your razor tugging at your hair, rather than gliding over it smoothly, it’s likely blunt and will cause skin irritation, razor burn and ingrown hairs,” says Dr Tim Clayton, consultant dermatologist at Pall Mall Medical in Manchester. “Ingrown hairs can lead to bacterial infections, hyperpigmentation and keloids [a type of raised scar] so it’s important to avoid these where possible,” he says. Rust If you see a hint of orange on there, it isn’t worth using. “Tetanus can be spread via a wound caused by a rusty object, but it isn’t the rust that will cause tetanus – it’s the bacteria on the razor. “If you’re concerned about contracting tetanus, make sure you’re up to date with your tetanus vaccinations,” says Clayton. Concerns about cost In a 2021 International Journal of Women’s Dermatology study, women’s four-blade razors were priced 66% higher than men’s, who may be less inclined to shave their bodies. So, if changing your razor is costly, it may be worth considering your relationship with your body hair. “There is no hygiene benefit to shaving your body hair. What you choose to do is completely up to you,” says Soma. “Increasingly, we are seeing more acceptance and diversity in what people do with their hair, and from a medical standpoint, as long as you’re doing it in a hygienic and safe way, carry on.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Are we working out too hard? How to perk up urban balcony gardens and window boxes Sadiq Khan and Romesh Ranganathan: Women still aren’t equal in politics and comedy

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Gemma Atkinson has announced the name of her second child with Gorka Marquez as she shared the first picture of the infant. The couple, who met when the former Emmerdale star took part in BBC reality show Strictly Come Dancing in 2017, welcomed their first child earlier this week. In her original post, Atkinson, 38, shared that she had given birth to a boy, with the pair spending a joyous week together before Spanish dancer Marquez, 32, heads off to rehearsal for the new series of Strictly. On Saturday (22 July), Atkinson shared her first photo of her baby son sleeping in his cot in a blue t-shirt. She confirmed his name in the comment section, writing: “Thiago Thomas Marquez [heart emoji]. Our family is complete.” Atkinson and Marquez’s fellow Strictly stars flooded the comment section with support, with pro Oti Mabuse calling the picture “beautiful”. It Takes Two host Janette Manrara commented: “Look at him! CONGRATULATIONS GUYS!” Dianne Buswell said that Thiago was a “mini” version of his father, while Karen Hauer wrote: “Oh the most beautiful little one. Felicidades.” The couple, who already share a three-year-old daughter, Mia, were not partnered up on Strictly in 2017, but started dating after the series finished. Atkinson gave birth to Mia in 2019, during which she he needed an emergency c-section and suffered a haemorrhage after the birth, losing nearly a litre of blood. Following the experience she said she was initially “adamant” that she and Marquez would not want another child. Appearing on Steph’s Packed Lunch last year, she recalled: “All these things were going through my mind, what did I do that caused all that to happen? I was telling myself for weeks and weeks I’d failed at childbirth. “I was having horrible dreams that someone was going to take Mia from me. I remember my mum running into my bedroom and I was sat up screaming, sweating.” Marquez will appear as a professional dancer on the forthcoming series of Strictly Come Dancing, which kicks off in September. One fan favourite pro who won’t be taking part this year, however, is Amy Dowden, following her breast cancer diagnosis. The Welsh dancer, 32, told fans she’d been diagnosed with breast cancer in May and underwent a full mastectomy to treat the disease shortly after. Dowden had shared ambitions to compete on the dancing competition this year, saying that only chemotherapy would affect whether she’d compete on this year’s Strictly. However, on Friday (21 July), Dowden shared that she would be needing to have chemo after more tumours were discovered following her mastectomy. “They found another type of cancer and then they told me I needed chemo – for me that was a massive blow,” she said. “It wasn’t in the plan, originally – and I know the plan you can’t get fixated on. “This year, it means I’m not going to be able to dance with a celebrity on Strictly, but I’m in such regular contact with the team – the BBC have just been utterly incredible,” she said. Read More Fans defend Prince Harry and Meghan Markle amid breakup rumours Tim Shaddock rescue: Ben Fogle offers to pay for Australian sailor and dog to be reunited after emotional separation Father sparks outrage for calling son ‘spoiled’ after 23-year-old said he can’t throw wedding for under $7,000 Gemma Atkinson announces birth of second baby in heartwarming Instagram post Myleene Klass says she’s ‘changed history’ as government pledge miscarriage support Researchers warn after 25 types of toxic flame retardant found in human breast milk

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