Health authorities recommend at least 25 to 30 g of fibre a day, yet most adults eat far less. Fibre feeds your gut bacteria and is linked to lower rates of heart disease, type 2 diabetes and bowel cancer. Wholegrains, beans and lentils, and fruit and veg with their skins on are the easiest way to close the gap.
Chlorine on its own is fairly gentle. But when it combines with urine, sweat and other grime from swimmers, it forms chloramines, which cause stinging eyes and that classic 'chlorine smell'. A well-kept pool barely smells at all. Shower before you swim and never pee in the water.
Muscle mass slowly shrinks with age, putting independence at risk. But in 1990, a study had nursing home residents aged 86 to 96 train their legs for eight weeks: their strength more than doubled. Muscle responds to training at any age. Getting up from a chair without using your hands is already an exercise.