Many of us experience low-grade mood swings from autumn onwards as days get shorter and darker, says Dr Sarita Robinson, deputy head of the school of psychology at the University of Central Lancashire.

On average a man’s maximum attainable heart rate declines by about one beat a minute each year after the age of 30. About 90g of muscle is lost each year from the age of 40, meaning that a man in his seventies who does no exercise typically has a third less muscle than a 25-year-old.

A new pioneering approach looks to help cancer patients prepare for and respond to treatment by offering them a combination of exercise, nutrition and psychological support.

There’s one thing in life that is certain. You will age. Nothing stays the same for long and sometimes it can feel hard to keep up as you get older. The same goes for health and fitness. How do you adapt as your body changes?

Strengthen your willpower with exercise and meditation. Reducing alcohol intake, hunger, stress and poor- quality sleep will also help. Willpower is the ability to do what matters most, even when it’s difficult or when some part of us doesn’t want to.

The importance of regular physical activity has never been more evident, and yet the pandemic has forced us to become more sedentary than at any other time in the past 50 years.

One of the most common issues women notice with perimenopause is the addition of some extra centimetres around the waist. It can be very frustrating to gain weight despite eating and exercising in much the same way as you had before.

High Blood pressure has no obvious signs or symptoms. The only way to find out if you have the condition is to have a blood pressure check.

“We all know that even a single night of disrupted sleep can affect mood and alertness. “Try not to catch up on sleep by having a lie-in or napping in the day, as that disturbs your body clock,” she says.

Make is easy for yourself: Start small. Make it manageable and something that you look forward to rather than a chore that your procrastinate about. You don’t need to spend hours outside to make a difference. Start with 10 minutes. Choose a time of day that works best for your commitments.

A diet that lacks plant foods and is low in fibre might interfere with the way we digest and use calories, says Tim Spector, Professor of genetic epidemiology at KCL. “It’s been shown that people with a less diverse micro-biome [a lower range of gut bacteria] have higher levels of body fat,” he says.

Counting calories has come in and out of fashion. It’s in again now and many experts say it’s useful for keeping track of daily food intake. But be aware that eating the right nutrients is top priority.

Prunes can prevent loss of bone mass in postmenopausal women who are prone to osteoporosis. They are also great source of iron and can help prevent and treat iron deficiency.

Delicious no-potato Fishcakes. They are really quick to prepare and are super healthy. Once you have tried them you won’t miss the starchy versions, as the consistency of these is the same. Loved by children and adults.

Intermittent fasting (IF) as a weight loss approach has been around in various forms for ages, but was highly popularised in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet…

I would consider sleep to be a key element for our wellbeing. Lack of sleep can affect our mood; our ability to make the best food choices; our ability to focus and work efficiently; our motivation and energy to exercise and so the list goes on.

From a wellbeing perspective now could be a great time to make positive lifestyle and behaviour changes. Focusing on the positive possibilities as we are being forced into dramatic changes, can help our mental and physical wellbeing

“According to Alcohol Change UK, the charity behind Dry January, cutting out booze can improve your skin, energy levels and health in as little as a week if you usually drink several times a week or daily.“

“Giving up red meat for a week could give your health a real boost. According to NHS guidelines, we should be eating “no more than 70g of red and processed meat a day”.

If you are hungry and want something nutritious to eat here are some great comparisons for a 100 calorie budget.