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FEWER WRINKLES? YES PLEASE! AND CHIA SEED PARFAIT

September 25, 2015 6 Comments

chia pudd

Kale & Cocoa isn’t about how we’re ageing on the outside – we’re all about eating well to reduce our risk of age-related illnesses. But if a healthy diet in midlife means fewer wrinkles then BRING IT ON!

If you’ve read recent posts, you’ll know that I suffered a fracture in the summer and have been thinking about what that means for my bone density. I’ve been to my doctor to get a calcium and Vitamin D test, and I’m booked in for a Dexa scan to measure my bone mineral density. I’ll keep you updated on the results, and in the meantime I’m reading all I can. One piece of research I came across recently really struck me – there is a link between low bone density and wrinkles. The health of our bones is literally written on our faces.

A study of women in their late 40s and early 50s (chosen because that’s when a sudden drop in oestrogen  causes high bone density loss – yeah yeah, it’s that M word again) found that those with the deepest wrinkles and least elastic skin had the lowest bone density.  The wrinkles and crinkles were predictive of bone loss at all the commonly measured sites – hips, lumbar spine and heels  – regardless of age, weight height etc.

It makes sense when you realise that both bones and skin are made of collagen (the main structural protein in our connective tissue). Our bones are highly mineralised but are still 50% collagen. So it’s no surprise that the same raw materials support the formation of both – and the same free radicals break them both down.

One of our lovely subscribers got in touch a couple of days ago about the Vitamin K2 with Vitamin D supplements she is taking to combat the risk of osteoporosis. I had to admit I’d never heard of Vitamin K2 but, of course, as soon as I’d read her email, Vit K2 started popping up all over the place. Not only is it good for bones, but it’s fantastic for skin. It’s hard to come by though – the richest dietary source is natto (no, me neither) a rather stinky, fermented soya bean dish traditionally eaten in Japan for breakfast. Its popularity is said to be the reason that Japanese women age with such peachy, firm skin. There are few other dietary sources, goose liver pate is one (bleurgh as far as I’m concerned), egg yolks are good, as is Gouda cheese. Some experts recommend upping K2 intake to ensure calcium supplements impact the bones, not the heart, and I’ve read some good reviews for Dr Kate Rheume-Bleue’s book ‘Vitamin K2 and the Calcium Paradox’ which has just come out in paperback in the UK.  My GP said that she’d discuss calcium supplements with me – and their pros and cons – when I get the results of my tests. I’ll be asking her about Vit K2 then.

So, if a VERY positive side effect of strengthening my bones is reducing wrinkles , what should I be eating (apart from natto, obviously)? Research published in the International Journal of Cosmetic Science in 2013 showed that post-menopausal women given a cocktail of isoflavones, lycopene, Vitamin C, Vitamin E and Omega 3 had a marked reduction in their wrinkles after 14 weeks, and an increase in collagen. Isoflavones are the phyto-oestrogens found in beans, particularly soya (try our pea and soya bean salad) lycopene is found in watermelon and cooked tomatoes (last week’s gazpacho is perfect), Vitamin C in oranges, Vitamin E in avocados and omega 3s in nuts (our almond dipping sauce goes with everything) and oily fish (salmon pilaff is a current fave) – all Kale & Cocoa staples.

One foodstuff I’ve added to my list of faves recently is chia. These tiny seeds are nutritional power houses – with more anti-oxidants than blackberries or mango. They are also considered to be the world’s richest source of Alpha Linolenic Acid, an Omega 3 fatty acid our bodies cannot produce. So they are great skin food. Don’t overdo it though – more than a couple of tablespoons a day is a bit much. They need soaking in liquid for at least 15mins and they expand to make a gel like substance that takes other flavours very well. My favourite breakfast at the moment is to chuck a tablespoon of chia, a tablespoon of oats, a teaspoon of cinnamon and some berries into a tub with some (almond) milk. I take it to work and by the time I’m ready for breakfast al desko the seeds have swelled to absorb the milk. If I’ve got a bit more time I’ll make this gorgeous parfait for breakfast or a filling, but low sugar, pud. Sugar is death to collagen – causing the fibres to harden and leading to more of those dreaded wrinkles….

CHIA SEED PARFAIT (serves 1 – scale up for more)

  • 1.5 tbs chia seeds
  • 125ml milk – I like almond milk, but use anything you fancy
  • 2 tbs natural yoghurt – coconut yoghurt is lovely and creamy
  • ½ tsp ground cinnamon
  • ¼ tsp vanilla essence
  • Handful of fresh berries or pomegranate seeds

Mix together the seeds, cinnamon, vanilla and milk. Make sure it’s well blended – the seeds can rise to the surface or clump together. Leave for a good half hour so the seeds can swell up. Layer half the chia seeds mix, then a tablespoon of yoghurt and half the berries or seeds. Repeat with the other half of the seeds, the remaining yoghurt and fruit. So simple and delicious!

Susan

  • Meal Types: Breakfast, Dessert, On The Go, Treats and Snacks
  • Conditions: Ageing, Bones
  • Ingredients: Chia seeds, Yoghurt
« FOODS FOR BREAST CANCER – EASY-PEASY GAZPACHO
WHY WE SHOULD SIT LESS AND FIDGET MORE – WARM SQUASH SALAD »

Comments

  1. Judith says

    September 25, 2015 at 11:30 pm

    You say that “more than a couple of tablespoons a day is a bit much” – yet this recipe calls for 5 tablespoons. Did you mean teaspoons instead?

    Reply
    • Susan Saunders says

      September 26, 2015 at 6:43 am

      Arghh! Thanks so much for spotting that Judith – hideous proof-readng fail by me! It should read 1.5 tbs of chia seeds (per person). I’ve updated the post. I do hope you try it and enjoy – let us know how you get on. Susan

      Reply

Trackbacks

  1. WHY YOU MIGHT NOT BE AS OLD AS YOU THINK - PEA & WATERCRESS PUREE WITH SMOKED MACKEREL - Kale & Cocoa says:
    October 30, 2015 at 7:12 am

    […] Society is currently structured around chronological age (think life assurance premiums, health insurance premiums, pensions, retirement ages etc.), but imagine if that all changed?  It’s not as far-fetched as it seems because our biological age is far more informative than our chronological age.  In a recent study, 1000 people born between 1972 and 1973 were monitored to study the effects of ageing. A total of 18 biological markers were measured including blood pressure, brain function, cholesterol, hand grip strength, liver function, gum health, eye health and telomere length (the ends of our DNA strands). The study found while most individuals aged according to their chronological age (meaning they aged 12 months for every year), some aged at a much quicker pace, ageing three years for every year. Some people in their 30s were biologically in their 60s (how scary is that?) while some were almost a decade ‘biologically’ younger than their actual age. Interestingly researchers found that this showed in their looks – so those who looked older than their chronological age were also biologically older.  Check out Susan’s post on delaying wrinkles here. […]

    Reply
  2. CHAMPAGNE, FIBRE AND THE BEST WAY TO EAT BRUSSEL SPROUTS - Kale & Cocoa says:
    December 11, 2015 at 6:24 am

    […] seeds and beans, followed by fruit – fresh and dried – and veg and wholegrains.  Our chia seed pudding would make a fabulous Christmas breakfast – a mere two tablespoons of chia seeds provides […]

    Reply
  3. ARE YOU GETTING ENOUGH? FIBRE, THAT IS…. - Kale & Cocoa says:
    March 4, 2016 at 9:30 am

    […] of wholemeal bread, an avocado has 9g of fibre and a tablespoon of chia seeds has 5.5g (try our chia parfait).  Lentils are packed with fibre, with a whopping 15g per cup, cooked – our lentil spag bog […]

    Reply
  4. POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS. - The Age-Well Project says:
    April 28, 2019 at 5:00 pm

    […] proven anti-inflammatories.  Polyamines are increased by fermentation, which as Susan pointed out here may explain why eating fermented foods reduces wrinkles.  The Mediterranean Diet (we first wrote […]

    Reply

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Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

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If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

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There’s been lots of good news for walkers recen 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 that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

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A big hug from us to you to mark International Wom A big hug from us to you to mark International Women’s Day! 

The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

So we’re embracing our age and hoping to grow older in a more equitable society ❤️

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We’ve learned to love walking backwards! So many We’ve learned to love walking backwards! So many benefits when it comes to ageing well. 

If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

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