7 best health tips for grown-up women

Whether you want to protect against dementia or cancer, keep your heart healthy or your risk of falls low, here's what you need to do

- TANYA PEAREY

PRIORITISE SLEEP TO EXTEND YOUR LIFE

WHY Recent research* suggests that having a good night's kip could add up to almost five years to your life. But, according to the research, it's not just about getting seven to eight hours sleep - it needs to be restful sleep where you fall asleep easily and don't wake too often during the night.

HOW Supercharge your sleep by turning off screens before bed and having a wind-down routine that includes calming activities such as gentle stretching, a warm bath and a milky drink. Make sure your sleeping environment is cool and comfortable, and that you establish a regular go-to-bed and get-up time. Avoid alcohol and strenuous exercise too close to bedtime, as both can disrupt your sleep.

Eat calcium to strengthen bones

WHY 'Calcium is a key mineral for bone structure,' says GP Dr Sarah Brewer, medical director of Healthspan. 'Your body contains around 1.2kg, which is more than any other mineral, and it's vital for strong bones at every life stage.'

HOW You lose calcium every day through skin, nails, hair and sweat, so keep levels topped up (you need around 700mg a day). Drinking a pint of milk daily provides around 610mg, but eggs, broccoli, nuts and seeds are also good sources. And don't forget to get plenty of vitamins D (from sunshine) and K (leafy greens, fish and eggs). Both play an essential role in helping your body absorb calcium.

Watch your weight to reduce your cancer risk