You thought you had already ruined your body with overeating, not exercising, smoking, a little too much alcohol, right? There's no point in changing the habits of a lifetime. After all, the damage is already done, isn't it? Well, recent research from the USA, home to 50 million smokers and more obese people than anywhere else in the world, says it is never too late to start getting healthy. So start taking control right now!

Change your diet

Fat, particularly saturated fats, are still on the "no-no" list. However, although all fats are high in calories, scientists now think that certain fats such as omega-3 fatty acids are good for you. These are found in fish ? and people who eat between 175g and 225g of fatty fish each week seem to have a lower incidence of heart attack and stroke.

The most immediate effect of adopting a healthy diet is that it can lower blood pressure. Even if you don't have high blood pressure, decreasing your blood pressure can help to stabilise potentially dangerous plaque build-up in your arteries. There are two large studies, recently published, which show that a diet high in fruit and vegetables, containing low-fat dairy and high fibre foods can lower blood pressure just as effectively as a prescription drug can. This type of diet ? the DASH (Dietary Approaches to Stop Hypertension) diet ? is not actually that different from the one which most people eat: high in carbohydrates, moderate in protein and low in fat; and is filling and tasty. So, this approach to healthy eating shouldn't be difficult to follow and stick to.

Stop smoking!

Legislation around smoking in South Africa is aimed at stopping people smoking by trying to make it socially unacceptable. This approach has certainly worked elsewhere in the world and stopping smoking is probably one of the most positive things you can ever do for your health.

However, we now know that it is harder to undo the damage to the lungs from smoking than was previously realised. Stopping smoking may eventually restore the lungs to a healthy-looking appearance, but people who have smoked can still get lung cancer 30 years later, suggesting that there is still damage to cells deep within the lungs.

However, your heart and blood vessels are more resilient. Blood vessels and heart muscles respond almost immediately should you stop smoking, even in people over 60. The risk of suddenly dying begins to drop within the first weeks, and five years later is the same as that of someone who has never smoked.

Get some exercise!

Surprisingly, weight training seems to be able to reverse some of the effects of aging. As long ago as 1990, researchers in the USA showed that people aged between 86 and 96 dramatically improved their strength and balance after only eight weeks of supervised weight training. Further research has shown that working out with either free weights or on machines helps to strengthen the bones, reduce knee pain and arthritis and moderate insulin resistance in type 2 diabetics. And, what is more, the greatest benefits are shown in people in their 30s and 40s who start weight training.

Don't forget the aerobic exercise - as little as a brisk walk three times a week for half an hour does some good. However, the best results come with higher intensity exercise and as you get fitter you may need to increase the intensity to feel the benefits.

As soon as you start exercising your blood vessels become more flexible, lowering blood pressure. For 18 to 24 hours after you exercise, your body is more sensitive to insulin, reducing your risk of diabetes and keeping your blood sugar in check. Some people think that if everyone exercised consistently for a few hours each week, type 2 diabetes would be much less common than it is.

And, even if you are overweight, you will still benefit from getting fit. Men of normal weight who are unfit actually have a higher risk of premature death than someone who is overweight but fit.

But don't forget your weight

If you are 15kg or more overweight then your risk of heart disease, diabetes, gallbladder disease and arthritis increases dramatically. Simply dieting is not enough. You have to exercise and make sure you keep the weight off once you have lost it.

However, even a loss of as little as five kilograms will make a difference to your blood pressure and your risk of diabetes - not too much to ask if you are overweight.

And what about alcohol?

The evidence is accumulating to suggest that moderate drinking ? a glass or two of wine ? may benefit the heart and blood vessels. But, more than a little definitely causes problems, from aggression to high blood pressure.

The liver and the brain are the most susceptible to alcohol and the liver doesn't always manage to regenerate itself. Even one weekend of binge drinking will kill off some brain cells ? whether you notice this depends on how often you do this.

Alcohol, driving and pregnancy definitely don't mix and it can also exacerbate mental illness.

So alcohol in moderation and for some people, not at all.

The last word

The message is that it is never too late to get healthy and you can reverse at least some of the damage of an abusive lifestyle.

So stop making excuses ? get out there and take control.