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KEEP COOL AND EAT FAVA BEANS

April 21, 2023 25 Comments

I’m just back from Jordan where we celebrated The Husband’s Big Birthday – rather belatedly, thanks to Covid-19. I always take great interest in how other cultures eat and live, and what they can teach us.  The Jordanians (who have much lower rates of dementia and cancer than we do) eat beans for breakfast. Not… 

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Grab some GABA – and your invitation! + Easter recipes

April 7, 2023 1 Comment

Annabel’s post a couple of weeks ago about how interrupted sleep may benefit our brains struck a chord with so many readers who experience broken nights. Sleep becomes increasingly elusive as we age, so the idea that night waking benefits cognition is extremely reassuring. Our reproductive hormones can shoulder some of the blame for this… 

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IS WAKING AT NIGHT GOOD FOR THE BRAIN?

March 24, 2023 43 Comments

‘Insomnia is not bad itself. You can lie awake and think,’ wrote Muriel Spark in A Far Cry from Kensington. It’s a sentiment that’s been much on my mind over the last few years. A multi-billion pound sleep industry has done its very best to make us fear for our lives if we’re awake for… 

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How hormone health impacts ageing – and a thank you!

March 10, 2023 8 Comments

Annabel and I have been emailing each other back and forth about menopause recently as we’re both writing books that cover the topic, in very different ways. Annabel’s book about creative women and insomnia, touches on the subject, because menopause can impact sleep dramatically. Her book is out next year. My book is much more… 

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WHY WE SHOULD BE WALKING … BACKWARDS

February 24, 2023 10 Comments

There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found… 

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How to help your heart age well on Valentine’s Day

February 10, 2023 2 Comments

Hearts may be everywhere for Valentine’s Day, but why don’t we use the festival of love to move past the big red emojis and focus on our actual hearts: the brilliant, beating organs that keep us alive? This is National Heart Month and we need to pay attention: coronary heart disease (when the arteries which… 

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THE ENDURING LESSONS OF GRIEF

January 27, 2023 12 Comments

My family had another Christmas of grieving this year. In our household, December is swiftly becoming synonymous with loss, absence and bereavement. But since my father died at Christmas two years’ ago (I wrote about the debilitating impact of grief here) , I’ve read many books and studies of grief. We’ve come a long way… 

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Caring for elderly relatives and ageing well

January 16, 2023 14 Comments

In recent years both Annabel and I, like so many of our generation, have faced the consequences of caring for elderly relatives. In my coaching practice, I talk to women almost every day who are trying to navigate the complexities of this experience. Many of them – like me – have cared for, or are… 

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NEW YEAR, NEW MUSCLES, NEW ME!

January 6, 2023 24 Comments

It’s that time of year … for looking forward to a new year and, perhaps, a new becoming.  Most of us  have something we want to change, amend or improve (health-wise), particularly as we’re not getting any younger. I like to start with a long-range vision and a simple outcome. In fact my resolution each… 

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Bones, muscles and Age-Well Christmas recipes

December 18, 2022 5 Comments

I wrote about calcium intake a few weeks ago, as I was concerned that I wasn’t getting the UK’s NRV (Nutrient Reference Value, ie the recommended daily intake) of 700mg of calcium a day to keep my bones strong and resilient. Since then, new research has been published by the University of Leeds focussing on… 

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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.

Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

Why Alzheimer’s Is A Women’s Issue

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

SUGAR, CHOCOLATE, SADNESS AND BRAIN-BOOSTING BISCUITS

WHY ‘INFLAMM-AGEING’ COULD START IN THE GUT AND HARISSA-ROASTED VEGETABLE SALAD

POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS.

THINNING AGEING HAIR – WARM CHICKEN LIVER SALAD

About The Age Well Project

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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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