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A ‘longevity library’, and Easter recipes

April 15, 2022 6 Comments

If you came to our Age-Well Conversation last week (and the recording is here if you missed it) you’ll know that I sit at my desk surrounded by books on ageing: every book that was mentioned during the webinar was within reach! Books – both reading them and writing them – have always been central to our Age-Well Project, so I thought I’d share a few favourites with you here. They’re not necessarily new, but they form the backbone of my ‘longevity library’ and are worth seeking out if you want to go deeper with your own research. Knowledge is power: the more we know about what happens in our bodies as we age, the more likely we are to stay on track with the healthy habits which will help us age well.

Younger You by Dr Kara Fitzgerald

Dr Fitzgerald’s area of expertise is genetics, and how our genes express themselves – ie how they behave – as we age. She looks at the epigenome, the instruction manual for our genes, which becomes less efficient.  It’s susceptible to changes in our lifestyle: the healthier the inputs, the better it performs.Technological advances mean that we can measure the ‘age’ of this epigenome, thus assessing the age of our ‘biological’ clock, as opposed to our chronological one.

Dr Fitzgerald and her team have scientifically tested a diet and lifestyle protocol which can  reverse a person’s biological clock by over three years in two months. Quite a big claim. And by reducing our bio age, we also reduce our risk for, or symptoms of, the common chronic diseases of ageing – diabetes, cancer, heart disease, dementia. Dr Fitzgerald argues that modern medicine is too fixated on curing one specific issue rather than tackling our overall health. It’s a powerful argument.  When the research behind the book was first published I wrote a detailed breakdown of the protocol here.

The End of Alzheimer’s Programme by Dr Dale Bredesen.

This is a great book if your focus is on reducing dementia risk – as mine certainly is. My passion for healthy ageing started when my mum was diagnosed with dementia and I became her carer. I also know I carry a gene, called ApoE4, which increases my risk. So I’m very interested in the work of Dr Bredesen – so much so that I’m about to complete training as a health coach on his programme, so I’ll be able to coach people to reduce their dementia risk, which I’m really excited about.

The protocol described in the book is not dissimilar to that in Younger You:  a low-carbohydrate diet, healthy fats, small amounts of quality protein, an overnight fast of at least 12 hours and a lot of vegetables. Both books also advocate good sleep, stress reduction and plenty of exercise. The End of Alzheimer’s Programme also emphasises gut health, unexpected topics like avoiding mould toxicity, and the importance of good dental health. Like us, Dr Bredesen is a keen advocate of brain stimulation, encouraging readers to never stop learning. He says, ‘resist looking at getting older as a time of retirement or mental downsizing: instead consider it a time for growth’. Wise words.

Lifespan by Dr David Sinclair

A deeply science-y read, but probably the most influential book on ageing and longevity published in the last few years. It goes very deep into the science of cellular ageing and argues that ageing is a disease that we can reverse. Dr Sinclair is big on an almost plant-based diet, lots of exercise, hot and cold therapy (eg saunas and cold showers) but the book is really about the science. If you want a deep dive into the epigenome, sirtuins, telomeres and more, this is for you.

 The XX Brain by Dr Lisa Mosconi

If you want to understand your brain – and how the female brain works – this book is wonderful. Lots of science and plenty of practical lifestyle tips. Dr Mosconi pushes back against accepted medical science that treats women’s bodies and brains like those of small men! In her introduction she explains, ‘Women’s brain health is one of the most underrepresented and unspoken concerns, one that is constantly glossed over as a result of the male-based medical paradigm. Somehow, in the landscape of things that we’re told a woman should be concerned with, her brain has seldom been one of them’. Well, we should be concerned – very concerned. This book goes a long way to give us the tools to need to understand and care for those brains.

Magnificent Midlife by Rachel Lankester

A very different kind of book, but one that I’ve enjoyed recently. It’s not a science deep-dive but a positive and uplifting reframe of ageing. And that starts with the dedication, ‘To all women who thought menopause and aging somehow lessened them. They don’t. Midlife and beyond is your time to shine.’ The book is a rallying cry, encouraging us to create a new perspective on how we view ourselves as we age.  There’s also lots of practical take out about midlife health and mindset without the scientific jargon. Dippable and entertaining, without the overwhelm of many books on the topic.

All of these books are available on Amazon of course, but if you’re thinking about buying one, do consider your local bookshop, who would love your custom!

Easter recipes

As we approach the Easter weekend, it’s time to share (as I do each year) the recipes on the blog which seem most appropriate for the season. For me, that means eggs, lamb and, of course, chocolate. Here are some of our favourites:

Kale Shakshuka

Farro salad with eggs and smoked mackerel

Courgette, leek and gruyere frittata 

The simplest fish pie 

Kimchi stir-fried rice with jammy eggs

Easter lamb

Chocolate chestnut orange cake 

Chocolate peanut squares 

Chocolate pancakes 

Coffee and chocolate brainies 

 

Susan

 

« MICROPLASTICS AND OUR HEALTH: SHOULD WE BE WORRIED?
HOW WALKING POLES CAN HELP US AGE WELL »

Comments

  1. Brian Donovan says

    April 15, 2022 at 9:26 am

    Very many thanks for the book list (oh, and the lovely sounding recipes). One quibble I have on the books, however, is David Sinclair’s book, ‘Lifespan’. First, I have read a good few books (which I am happy to list) on ageing from various perpsectives (including health, cognition, emotion and spirituality), NONO of which refer to ageing as a disease.

    In fact, the notion of ageing as a disease is one I learnt from Sinclair’s book. In some ways, I sense that searching for a ‘cure’ to ageing as a ‘disease’ is missing a key point on how each of us (along with virtually all other species on Earth) grow older. Consider a quote (paraphrased) from Jung: ‘should we live the autumn of our lives, as we did the spring of our lives?’ A good list of books on ageing follow this specific strand.

    Sinclair’s focus is genetic. However, not all life, contrary to select science, is based on genetics. In fact, I would suggest that your own two books seek to shift our lifestyles as we age to promote epigenetics. That I applaud.

    Consider ageing as a disease, I fear, is simply a way for pharmaceutical companies to create a drug for us.

    Recently, I read research based on an randomly controlled trial RCT) that indicated breathing can help control blood pressure and blood glucose levels. If breathing can help how our heart works, then we can start eliminating blood pressure tables in favour of changing how we breath.

    I can only wonder what other life/health-style changes we can make as we age that could help us off other drugs?

    As a note, I am a 67 (68 in two weeks time) year old man taking no drugs. I am physically active; work in a small holding field 6 days a week; am seeking to reduce stress and increase sleep; and am fairly sociable as well as a deep reader.

    I would encourage you to continue promote lifestyle (such as your lovely recipes) rather than focus on ageing as any sort of a disease.

    Many thanks,

    Brian Donovan, M.Ed., Ph.D.

    Reply
    • Susan Saunders says

      April 21, 2022 at 2:33 pm

      We absolutely agree with you Brian! We are very happy to be ageing, we simply want to do it well. But Dr Sinclair has his point of view and I was passing that on. Your lifestyle sounds wonderful!

      Reply
  2. Catherine Rogers says

    April 27, 2022 at 1:00 am

    Hi Susan, I have just qualified as a Health Coach for the Recode protocol, be good to chat, good luck with your training:)

    My back ground is mental health I have also written an amazon bestseller called Gut Well Soon and have a website which is going to be part of a clinical trial in the NHS , http://www.restyourhealth.com.

    I am passionate about reducing the burden of chronic disease on the NHS and our friends and family, I have some skin in the healing I have the APOE gene too and my father died of Alzheimer’s.

    I have read Lifespan and agree with another comment I think there are more natural approaches to helping with aging, like the Bredesen approach.

    Reply
    • Susan Saunders says

      April 27, 2022 at 3:23 pm

      Thanks so much Catherine, I’d love to chat! I’ll drop you a line

      Reply
  3. erik says

    April 30, 2022 at 11:58 am

    This blog is providing very informative posts, I hope to get more in the future.

    Reply
    • Annabel Streets says

      May 1, 2022 at 11:27 pm

      So glad to hear that – thank you!

      Reply

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Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

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Susan was lucky enough to spend a day at the olive Susan was lucky enough to spend a day at the olive harvest at Bidni Extra Virgin Olive Oil @bidni_evoo in Malta in late September. Fresh from the press, the oil was pretty peppery! That’s the polyphenols at work.

Polyphenol levels in olive oil also play a vital role in its brain boosting properties. They help reduce neuroinflammation and slow cognitive decline.

A study presented at a conference this summer by Harvard School of Public Health looked at the cognition of more than 90,000 people over 30 years. It found that those who consumed half a tablespoon of olive oil each day, as opposed to mayonnaise or margarine, had a 28%  lower risk of dying from dementia. Interestingly, this research found that the brain benefits of olive oil held up, regardless of the quality of the rest of the participants’ diet. So even those who didn’t adhere to other guidelines of the Mediterranean diet still got the benefits from the oil.

There’s more on the blog - link in bio

#womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #postmenopausalhealth 
#brainhealth #alzheimers #reducedementiarisk #cognitivehealth  #agewell #longevity #ageingwell #agingwell #longevity #EVOO
Two new pieces of research you need to know about Two new pieces of research you need to know about if you want to age well: 

1️⃣ the kynurenine pathway. It’s complicated but high levels of it don’t bode well for ageing well. Several studies have found that older people, those who’ve had hip fractures, the frail, as well as the depressed have higher circulating levels of kynurenine.  Indeed the more kynurenine in your blood, the greater your chances of dying sooner rather than later. High levels of kynurenine also seem to be associated with low levels of melatonin and serotonin – meaning both poorer sleep and a greater risk of depression.

New research has identified a very simple way of blocking the accumulation of kynurenine (and its toxic by-products) in our blood and tissues: regular, heart-beat-raising movement.

2️⃣ Platelet Factor 4 (PF4). This compound appears to keep our brains and memories sharp. And it too is released when we move. Discovered by a team from the University of Queensland Brain Institute, PF4 is a protein secreted by the tiny blood cells that prevent blood clotting (known as platelets). This protein rejuvenates brain cells (neurons) in ageing mice, and researchers now think it may be the reason that exercise  and movement amplify the production of new neurons in the brain.

Want more info? It’s on the blog - link in bio 

#womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #postmenopausalhealth 
#brainhealth #alzheimers #reducedementiarisk #cognitivehealth  #agewell #longevity #ageingwell #agingwell #longevity
In today’s Observer: Check out our top tips for In today’s Observer: Check out our top tips for caring for ourselves and our parents. Take a multi vit for 50+, persevere with technology and/or try something new every day, walk daily, stay social, consume sufficient protein, supplement with vits D and B12… 

#agewell #healthyaging
Autumn giveaway! 🍂 We’ve got a bundle of two Autumn giveaway! 🍂

We’ve got a bundle of two books to give away here on Insta - one copy of The Age-Well Project and one of 52 Ways to Walk. 

To win, simply leave a comment below letting us know your favorite landscape for autumn and winter walks. Do you like hills, mountains, flatlands, canals, rivers, coastlines, cities, cemeteries, your local park, moorland...? Just a few words to tell us where you’d most like to be walking in the next few months to help you age well. 

The competition closes at midnight BST on 18 October and a winner will be selected at random.

And in case you’re wondering why Annabel’s interested in your favourite landscape, it’s because she’s writing a new book about the places we choose to walk in and how they affect us. So she’d love to get a rough idea of the best-loved locations… all in confidence, of course.

Good luck!

#womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #postmenopausalhealth 
#brainhealth #alzheimers #reducedementiarisk #cognitivehealth  #agewell #longevity #ageingwell #agingwell #giveaway #womenwhohike #womenwhowalk
Look, we know not many people have round-the-clock Look, we know not many people have round-the-clock access to a sauna. But Susan found one in a hotel she was staying at recently, there’s one in our local gym and Annabel found plenty on her summer holiday in Finland. 

A growing number of studies attest to the longevity-enhancing benefits of routine forays into a sauna. Much of the research has been instigated in Finland where sauna (pronounced to rhyme with downer) has existed forever.

So how does sauna help us age well? The extreme heat activates heat shock proteins which researchers think can maintain the healthy functioning of our cells.  As we get older, the proteins in some of our cells start to misfold and collapse. They then clump together forming plaques, including the plaques thought to cause Alzheimer’s and dementia.

Heat shock proteins – triggered by a sauna stint and possibly by hot baths – appear to prevent the misfolding and collapsing of cellular proteins, as well as clearing out those that have already misfolded. Which is to say they keep our cells in good shape. 

There’s more on the blog - link in bio 

#womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #postmenopausalhealth 
#brainhealth #alzheimers #reducedementiarisk #cognitivehealth #betterbrainhealth #brainfog  #agewell #longevity #ageingwell #agingwell
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