MILLIONS of Britons have their lives ruined by diabetes, heart disease, osteoporosis, Alzheimer's and breast cancer. Yet research over the past five years shows they can often be prevented by simple lifestyle changes.

Doing a daily crossword can cut your chance of Alzheimer's by up to half while eating a small handful of nuts a day reduces the risk of diabetes by a third.

NATASHA EVANS asks the experts how five of the most common diseases can be prevented by simple lifestyle changes

The chances of getting breast cancer and developing Alzheimer's are intimately linked to lifestyle, although hereditary and genetic factors are also involved.

"Many serious illnesses are a consequence of the way we live and research now shows how much we can do to prevent them, " says Dr Jane Flemming, a GP from Hampstead, North London. "Don't wait until it's too late. Once you develop these diseases they are difficult, if not impossible, to cure."

The sooner you make the following changes the better.

ALZHEIMER'S This degenerative brain disorder causes memory loss, confusion and perception problems and affects more than 700,000 Britons over the age of 65.

"While some people have a genetic predisposition to it, lifestyle factors, such as mental and physical exercise, diet and supplements, are now known to cut the chances of developing the disease, " says Catherine Griffiths of the Alzheimer's Society.

Do a lunchtime crossword: Research found that doing a daily crossword can cut your Alzheimer's risk by up to half. This is because mental exercises maintain neural connections and protect brain cells from degeneration.

Walk two kilometres a day: Scientists at the University of California found that doing this can reduce age-related mental decline by 13 per cent. Other US research has found physical exercise doubles brain cell production in vulnerable areas.

Avoid aluminium-based pots, foil and antacids: Alzheimer's patients tend to have high aluminium levels in their brains.

Take ginkgo: Ginkgo biloba - the brain herb - boosts memory and cognition by increasing oxygen flow to the brain and protecting it from damaging free-radicals. "Studies have confirmed it can enhance memory as well, " says Ian Hindmarsh, Professor of Human Psychopharmacology at the University of Surrey.

DIABETES A million Britons have adult-onset diabetes. This is set to double in 10 years, largely due to overeating and lack of activity. "Diabetes is almost purely a lifestyle illness, " says Penny Williams of Diabetes UK.

"We eat too much and exercise too little. The extra calories strain our body's ability to control blood sugar and the system wears out."

Eat a small handful of nuts a day:

A study in the Journal of the American Medical Association found eating nuts cuts diabetes risk.

"Those who ate 5oz or a small handful a day were 27 per cent less likely to develop diabetes, " says Jeanette Higgs, a nutritional consultant from Weedon, Northants, who reviewed the research.

Investigate unexplained fatigue: If you eat well but still feel lethargic you could have Syndrome X, a pre-diabetic condition associated with poor blood-sugar control.

"In Syndrome X, the body stops using sugar properly, " says Dr Ann Allen at the Glycaemic Research Institute in the US. "People become tired and gain weight." Caught early, lifestyle and dietary changes mean it needn't become adult-onset diabetes. See a nutritionist for tests.

Drink coffee: Dutch researchers found those who drank seven cups of coffee a day were 50 per cent less likely to develop diabetes. While they don't advise everyone to drink so much, scientists believe two or three cups daily can act as protection.

Exercise three times a week: This will reduce your diabetes risk by more than 70 per cent. "Physical exertion increases insulin sensitivity and improves blood-sugar control, " says Dr Sean Carroll, an exercise scientist at Leeds University. "It also keeps weight down."

HEART DISEASE Coronary heart disease is the single biggest killer in Britain, claiming 125,000 lives each year. "It's largely preventable, " says Caroline Beswick of the British Heart Foundation. "A diet with more fish oils, fruit and vegetables, taking more exercise and lowering stress, alcohol intake, blood pressure and weight all cut the chances of developing it."

Think with your heart: "Feelings such as kindness and compassion reduce irregular heart beats and blood pressure while improving oxygen supply, " says Dr Rollin McCraty from the HeartMath Institute in America, which explores the impact of emotions on physiology. Studies have found stress and anger vastly increase the risk of heart disease.

Replace margarine with butter: Studies have confirmed transfatty acids, fat found in hydrogenated oils and margarines, are worse for the heart and arteries than butter. They harden cell walls causing arterial stiffening more swiftly than many saturated fats.

Nutritionists recommend limiting crisps, fried food and margarine and replacing them with steamed food, olive oil or butter.

Salt raises heart disease risk yet most people eat double the daily recommendation of 5mg.

"Cut out processed and tinned foods which all contain high levels, " says Penelope Gilbert, nutritionist for Consensus Action on Salt and Health (CASH).

Run two miles every other day: Regular exercise can cut the chances of developing heart and circulatory disease by more than 60 per cent. "It also encourages weight loss so your heart doesn't have to work so hard, " Dr Carroll says.

BREAST CANCER About 39,500 British women are diagnosed with breast cancer each year, making it the single most common cancer after lung cancer. "While genetic and hereditary factors are involved, research increasingly shows lifestyle can alter breast cancer risk, too, " says Gabriella Brooks, spokeswoman for Breast Cancer Care.

Sunbathe: Researchers found moderate but regular exposure to sunlight could cut breast cancer risk by a third.

Eat more phyto-oestrogens: Breast cancer affects fewer than 3 per cent of women in Asia. This is due to high levels of phyto-oestrogens found in their diets. Soya beans and milk, tofu, beans, lentils and pulses are packed with it. Eat three to five daily servings.

Balance alcohol with antioxidants: A Cancer Research study found drinking a daily glass of wine can increase breast cancer risk by 7 per cent.

Antioxidants in fruit and vegetables, however, protect against it. So those who can't face a teetotal life should balance the two.

Take folic acid: American research found women with the lowest folic-acid levels were 21 per cent more likely to develop breast cancer.

"Folic acid helps control cell division. When levels are low, cells can divide out of control, " says Patrick Holford, leading nutritionist and author of The Optimum Nutrition Bible.

He recommends taking folic acid as part of a multivitamin supplement.

OSTEOPOROSIS This is caused by bone mineral loss and leads to fractures, particularly of the hip, wrists and spine.

It affects one in three women and one in 12 men over 50.

Avoid fizzy drinks: A Harvard Medical School study found the more fizzy drinks young women have, the weaker their bones. "Fizzy drinks contain high levels of phosphates. In the blood, phosphate and calcium must maintain a ratio of 1:1. Fizzy drinks significantly raise blood phosphate so the body takes calcium from the bones to balance it, " says Dr Grace Wyshak, who led the research.

Exercise for 20 minutes a day: "Regular exercise when you're young builds up a bone density bank to offset bone loss at the menopause, " says Pauline Davey of the National Osteoporosis Society. Vary your exercises to exert force on bones in your upper and lower limbs.

Eat more dairy products and get some winter sunshine: Dairy products such as milk, cheese and yoghurt contain the highest concentrations of calcium. You need to get at least 1,000mg of calcium a day which can be found in one pint of semi-skimmed milk and a pot of yoghurt.

But you also need vitamin D to transfer this calcium into your bones.

The skin makes vitamin D when it is exposed to sun so go outside for at least half-an-hour a day.

Check progesterone levels: The biggest osteoporosis risk for women is the menopause. Female hormones play a critical role in maintaining bone density. When levels fall, so do bone minerals.

Most women taking HRT have focused on replacing oestrogen to counter bone loss but research has shown natural progesterone cream, available from the doctor, to be four times more effective than HRT in restoring bone density.

Source: Diabetes News.

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