As you get older there is a steady, gradual drop in your basal metabolic rate (BMR). This drops by two per cent for every decade of your life. Therefore, over the years you may need to change what you do to stay fit slim and toned.

In your early twenties you naturally have more lean muscle and less fat, so your metabolic rate will be high. Staying in shape is also likely to be easier as the chances are you have more time to get active and to spend on yourself. Bear in mind though that by your mid-twenties, if you’re not exercising regularly – concentrated exercise, such as power walking, cycling or aerobics, say three times a week – muscle mass gradually starts to decline, slowing your metabolic rate and increasing your fat stores. It’s also crucial to make sure you eat breakfast because if you don’t, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time frequently 8 to 10 hours or more, without food.

The thirties, like the forties, can be a busy decade for most women jugging career and family life but extra weight tends to head for the hips on women and most of us try to work it off with running or aerobic exercise but what we really need is to do more toning – not only because toning helps you to control your shape, but crucially because toning also helps to protect against osteoporosis.

Dinner should be your lightest meal, and some experts recommend you don’t anything after 8 p.m., or any later than 3 to 4 hours before bedtime. This helps your body process and burn the food when you’re awake and moving around and burning more calories per hour. It’s also not a good idea to drop your calorie intake below 1,000 calories a day during this decade (or any decade) because this will signal to your body that you are in starvation mode, and will slow down your metabolism.

During your forties your BMR starts to slow down as hormone fluctuations occur and weight starts to settle around the stomach and waist. It is absolutely crucial during these years to do toning weight resistance exercises two to three times a week to build up your metabolism boosting muscle and to help prevent osteoporosis. Also instead of three to five aerobic sessions every week you need to do at least 30- 40 minutes of aerobic exercise a day to keep your metabolism boosted.

Smaller, more frequent meals and snacks keeps your blood sugar stable and provides a steady source of energy to fuel metabolism so don’t go for more than three hours without eating. You’ve heard it before, but drink those 8 glasses of water every day. The energy burning process of metabolism needs water to work effectively.

The average age for the onset of the menopause is 51. During the menopause the body produces less oestrogen, which can cause the rapid loss of bone density. For some women, the hormonal changes can trigger weight gain. Given that the metabolic rate continues to slow with age unless it’s speeded up by regular exercise and weight training exercises to build metabolism boosting muscle, menopause weight gain can be difficult to lose. Make sure you get some good quality muscle building protein with every meal you eat, such as eggs, fish, pulses, nuts, seeds and especially hormone balancing soya.

During the sixties and beyond, weight generally stabilises but this is the time when you need to keep a very close eye on your cholesterol levels to protect the health of your heart. Once again aerobic exercise is vital because it helps to lower high cholesterol and eating a diet naturally high in fibre, not adding bran, is also sound advice.

According to the very latest research (which sounds too good to be true) eating ice cream a couple of times a week may significantly increase your chances of becoming pregnant. On the other hand, scientists are also saying that eating too much saturated fat can drastically cut your chances of conceiving. It’s hardly surprising then that many women hoping to get pregnant aren’t sure what they should or should not be eating. This is a tragedy because a healthy diet is the single most important thing you can do to get yourself ready for pregnancy and to boost the future health of your baby to be.

To boost your fertility and to give yourself and your baby the best possible chances of health try making the following simple adjustments to your diet:

• Get your five a day: Getting your five portions of fruit and vegetables is crucial because it go someway to ensuring you get sufficient levels of antioxidants like vitamins C, E, zinc and selenium. Antioxidants are known to help to prevent diseases, such as cancer. Studies have shown that vitamin C has a significant impact on both sperm motility and conception and a sufficient intake of all of the antioxidants is of utmost importance to the production of healthy eggs and sperm.
• The low down on fat: Around a quarter of women who have difficulties becoming pregnant have irregular periods. A recent US study found that women who consumed a lot of low-fat dairy products such as skimmed milk were almost twice as likely to suffer period-related fertility problems as those who did not. The advice given was that women trying for a baby should consider changing low-fat dairy foods for high-fat dairy foods; for instance, by swapping skimmed milk for whole milk and eating ice-cream, not low-fat yoghurt. My advice would be to eat organic, live plain yogurt (not low fat i.e. eat it the way nature intended) and add in foods that contain good levels of better quality fats from oily fish, eggs, nuts and seeds and add in a good Omega 3 supplement. I would avoid the ice cream because of the high saturated fat content and also the sugar which has not nutritional value and is just empty calories.
• Folic acid: Folic acid helps to prevent birth defects involving the brain and spinal cord, such as spina bifida. Dietary sources include green leafy vegetables, oranges, lentils, peas, beans, avocado and salmon. But experts recommend that women who are planning to get pregnant should take a 400 microgram (mcg) supplement of folic acid every day from the time they stop using contraception until at least the 12th week of pregnancy. Folic acid is best taken combined in a good multi-vitamin and mineral supplement designed specifically for pregnancy so that there are good levels of other important nutrients such as calcium, magnesium, zinc, selenium, B vitamins etc. The one I use in the clinic is called Ante natal Plus  and my advice would be to take it all the way through the pregnancy and up until at least six weeks after the birth to give you extra nutrients to help recovery.
• Essential fatty acids: These are polyunsaturated fats and there are two groups – omega 3 and omega 6. EFAs are essential and our bodies cannot manufacture them. Omega 6 fatty acids are found in most vegetable oils, while Omega 3 is found in abundance in oily fish such as salmon, mackerel and trout. It is the Omega 3 oils that are the most important during pregnancy as they play a central role in the development of brain and cell membranes and they are important throughout pregnancy to encourage healthy development of the baby’s heart, brain and intellectual development.
• Minerals: Iron and trace minerals, such as selenium, zinc and magnesium, are important for cell division. Low levels of these minerals are linked to a greater risk of miscarriage and low sperm production. Selenium, zinc and magnesium are found in foods such as seeds and nuts. Iron can be found in dried fruits and leafy green vegetables and is important for avoiding anaemia, tiredness and regulating thyroid function, which can play havoc with the menstrual cycle.
• Alcohol: Some studies have shown that even drinking as little as two units of alcohol a week can adversely affect fertility. This is because alcohol increases levels of prolactin which, in turn, can affect the delicate hormonal balance in women. Heavy drinking can lead to the loss of periods altogether, and drinking more than 14 units per week before the developing embryo is embedded in the uterus increases the chance of miscarriage. Not to mention the fact that around 40 per cent of male sub fertility is actually caused by excessive alcohol intake as it lowers sperm count, output and motility. So if you are trying to get pregnant you are strongly advised to cut out alcohol altogether.
• Trans fatty acids – found in fried foods, cakes, biscuits, chips and pastries – interfere with cells involved in ovulation, according to a recent study. The results of research, published in the American Journal of Clinical Nutrition, showed the chance of becoming pregnant dropped by 73 per cent for every extra 4g of trans fats – the equivalent of half a portion of takeaway fried chicken – eaten each day. It’s therefore best to avoid junk and processed foods wherever possible because they also contain additives and preservatives which can cause toxic overload and increase the risk of health problems.
• Caffeine: Excessive caffeine intake can reduce the absorption of both iron and calcium into the body and can also increase the risk of anxiety and insomnia. Drinking as little as the equivalent of one cup of coffee a day has been associated with an increased risk of a delay of conception of one year or more and drinking three or more cups of tea or coffee a day is associated with a significantly increased risk of miscarriage. So best to avoid caffeine, where possible if you are trying to get pregnant.

Feeling stress, fed up or achy? Studies show that listening to music can soothe pain, reduce anxiety and help cancer patients recover quicker.

Arthritis sufferers who listened to 20 minutes of music each day reported a reduction in pain, according to an Arts Council project. Other studies have found that listening to music can reduce pain by up to 21 per cent and depression by up to 25 per cent. Music is now played in some doctors’ waiting rooms while the charity Music in hospitals performs concerts for patients.