The Age-Well Project

Change the way you age

Get our posts direct to your inbox

  • About The Age-Well Project
  • Books
    • Our Books
    • Reviews
    • References
  • Blog
  • Recipes
    • Recipes By Ingredient
    • Breakfast
    • Dessert
    • Dinner
    • Drinks
    • Family
    • On The Go
    • Soups and Salads
    • Treats and Snacks
  • Contact
  • Events
  • Press

FOUR TIPS FOR AGEING EYES, BAKED MACKEREL AND YOUR INVITATION

August 22, 2020 15 Comments

An optician once told me that our eyes are only designed to last about 40 years – the maximum lifespan of our ancestral forebears – and after that they’re on borrowed time. So if we hope to live well into our eighties, nineties (and beyond?!) we need to focus (as it were) on looking after our eyes. Particularly now, when so much of our lives are on-screen and chances to rest our eyes are reduced. The good news is that there are several simple steps we can take each day to protect our eyes as we get older.

  1. THINK PINK

After a lot of reading and research,  I’ve started taking an astaxanthin supplement. It’s an oceanic carotenoid found in krill: astaxanthin’s deep coral colour is what makes flamingos pink and salmon red. Research shows it’s also very good for our eyes. Krill oil contains the DHA and EPA essential fatty acids (EFAs) needed for cognitive health as we get older, but also contains a phospholipid  which makes it easier for fatty acids to cross the blood-brain  and blood-retinal barriers. This means those EFAs can get to work where they are needed most. Research published last year revealed that astaxanthin reduces eye fatigue, alleviates eye strain, improves mitochondrial function (the ‘batteries’ of our cells) and reduces oxidative stress. You could eat a lot of wild salmon (about one and a half portions each day) – or a flamingo, presumably – to get your daily dose of astaxanthin, but supplements are made from  rather more sustainable algae, grown in aquiculture conditions.

  1. EAT FOR YOUR EYES

The carotenoid lutein is a powerful antioxidant, crucial for eye health. It’s found in green leafy vegetables, sweetcorn is also an extremely good source. It protects the macula from oxidative damage and helps absorbs the blue light that gleams at us from our screens. Annabel wrote a detailed post about lutein last year, with a delicious summer soup recipe to go with it. Anthocyanins, found in dark-coloured fruits like blueberries are also crucial eye-boosting anti-oxidants. Blackcurrants are a particularly potent source. I’m not a huge fan of blackcurrants, to be honest, but Annabel loves them, and one of our neighbours has a front garden full of them! There’s more about blackcurrants – and a recipe – here. And we need regular essential fatty acids for eye health as well as astaxanthin. Oily fish is the best source – see today’s recipe for mackerel below.

  1. LIE BACK AND THINK OF EYE HEALTH

Over 40, 40% of people suffer from dry eye, which is – of course – exacerbated by screen usage. Astaxanthin can help, as can massage and resting our eyes. I bought, from my optician, a small pillow filled with flax seed (I think it cost around £12), I heat it in the microwave for 30 seconds and then lie down with it across my eyes for about 10 minutes. It’s incredibly relaxing – sometimes I listen to a meditation at the same time (does that mean I’m multitasking my relaxation??). Then I gently massage around my eyes to release the oil ducts (my optician showed me how to do this – check with yours first). A simpler way of doing this is to cup your eyes with your palms for 30 seconds then gently massage around your eyes and temples to release tension.

  1. SCAN THE HORIZON

For your eyes to see close work on a screen or phone, their muscles have to tense up. Holding the muscles in this position for a long time, causes strain, tension, and ultimately will affect your distance vision.  Counteract this by taking time each day to scan the horizon. Find a spot where you can actually see some distance away and start by  looking  as far to the right as you can, without moving your head. Then, slowly trace the horizon to the left, still without moving your neck or head. This is a great stretch for your eye muscles. You can also try looking as far down as you can, and then look up towards the sky.

YOUR INVITATION TO THE AGE-WELL PLAN BOOK LAUNCH!

I’ll be sharing my best-ever strategies for healthy longevity at a free online webinar on Thursday September 3rdat 7pm BST via Zoom. From the vitamin I load up on every day to how I’ve made my home an age-well haven, and from work outs that take no time to my favourite sleep secrets, I’ll reveal how you can create an age-well future. September 3rd is publication day for The Age-Well Plan, so it’s a lovely chance to celebrate together!  The new book is the follow up to  The Age-Well Project, giving you a simple day-by-day, step-by-step, guide to changing the way you age.

I’ll be giving away copies of The Age-Well Plan, one-to-one coaching sessions with me, an Age-Well meal plan and other goodies too, so join me there!

Follow this link to book your free ticket to the webinar via Eventbrite.

 

BAKED MACKEREL WITH RHUBARB RELISH serves 4

  • 4 small mackerel, cleaned and gutted

For the relish:

  • 200g rhubarb, cut into 3cm chunks
  • Juice of 2 oranges, zest of 1
  • 2 cloves garlic, finely grated
  • 1 tsp turmeric
  • 1 tsp cumin
  • 4 tbs olive oil
  • 1 tbs brown sugar

Pre-heat the oven to 180C.

Mix the juice, oil, spices and garlic in a small bowl and season well. Lay the rhubarb chunks in a small baking dish, making sure they fit snugly. Sprinkle over the sugar and add half the juice mix. Toss to coat.

Line a large baking dish or tray with greaseproof paper and place the mackerel on top. Pour over the remaining juice mix. Bake both the rhubarb and the mackerel in the oven for approx. 20 mins (depending on the size of your fish) until the fish is opaque all the way to the bone. Stir the relish well when it comes out of the oven and serve alongside the fish.

Susan

  • Meal Types: Dinner
  • Ingredients: Mackerel
« AGEING WELL ON YOUR SUMMER STAYCATION, RASPBERRY CAKE – AND INVITATIONS!
WHY I’M EATING MORE MEAT AND MY NEW FAVOURITE SALAD »

Comments

  1. Toni says

    August 22, 2020 at 12:20 pm

    Hi Susan. Great post and something that is really interesting to me. I suffer terribly with dry eyes. Would you be able to suggest or recommend a good astaxanthin supplement. I have been looking and there are quite a few to choose from. Many thanks. Toni x

    Reply
    • Susan Saunders says

      August 22, 2020 at 4:32 pm

      It’s uncomfortable, isn’t it? I spend so much time staring at screen which really doesn’t help. I take 12mg of astaxanthin each day. Most clinical trials give their subjects between 6 and 12 mg each day. I’m currently taking a brand called Nu U (bought on Amazon) because they’re very good value and it’s a British-based company. I have read that Hawaiian astaxanthin is particularly pure, but of course it’s more expensive! There are a few brands on Amazon. BioAstin is a brand that consistently gets good reviews.

      Have you talked to your optician about your meibomian glands – the little oil glands on our upper and lower lash lines? They secrete oils onto the surface of the eye which stop tears evaporating too quickly. As we get older the oil becomes less mobile and the glands get blocked, so the eye dries out quicker. My little heated flax pillow softens the oil and the massage technique my optician taught me helps unblock the glands so the oil can flow freely again. It’s really helped.

      Good luck – do let me know how you get on

      Susan x

      Reply
  2. Jillian says

    August 22, 2020 at 12:28 pm

    I love blackcurrants and also had a garden full. I freeze them after picking and then put them a few on my morning cereal Yummy

    Reply
    • Susan Saunders says

      August 22, 2020 at 4:09 pm

      Perfect, Jillian. Annabel’s freezer is always full of them too! I need to catch up! Susan x

      Reply
  3. Lisa Dart says

    August 22, 2020 at 5:01 pm

    Please can you tell me the source of astaxanthin you use. None of my health supplement sources have anything.

    Reply
    • Susan Saunders says

      August 22, 2020 at 6:31 pm

      Hi Lisa, I’ve bought my supplements on Amazon. I’m currently taking a brand called Nu U Nutrition because they’re very good value and it’s a British-based company. I have read that Hawaiian astaxanthin is particularly pure, but of course it’s more expensive! There are a few brands on Amazon. BioAstin is a brand that consistently gets good reviews.

      Susan x

      Reply
  4. Miranda Jones says

    August 23, 2020 at 11:35 am

    I started having eye problems as I hit 50 which has resulted in two surgeries and continuing ongoing treatment. As a result I am slightly obsessed with eye health and research. Your article, of course, caught my eye (groan); one of the best bit of research was from the always interesting and informative Michael Mosley on Trust Me I’m A Doctor. Lutein alone is not enough, over 50 we should be taking it with Meso-zeaxanthin and Zeaxanthin for optimum eye health. Here’s the link: https://www.bbc.co.uk/programmes/articles/1f4vsRpHghwGWZcSvRN72xM/can-i-improve-my-eyesight
    mx

    Reply
    • Miranda says

      August 23, 2020 at 12:00 pm

      PS: Just bought my astaxanthin supps which I’ll be taking with Macusheild. I’ll start rattling soon!
      Thank you Susan!

      Reply
      • Susan Saunders says

        August 23, 2020 at 3:41 pm

        There are so many supplements we could take, aren’t there! Annabel and I try to keep it to a minimum (although she’s more minimal than I am) but I do think astaxanthin is really important if we’re concerned about eye issues. I’ll check out Macushield,thank you for the tip.

        Susan x

        Reply
  5. Amanda Youngs says

    August 23, 2020 at 8:45 pm

    I booked! I attended your webinar for Positive Pause and ordered your book, so I’m looking forward to the day the book comes out a great deal. I’ve changed my behaviour and it seems it’s an ongoing thing, little bit by little bit, but I’m sure there will be more to do when I’ve read the book and got myself a plan!

    Reply
    • Susan Saunders says

      August 23, 2020 at 8:54 pm

      I’m so pleased you’ll be there, Amanda! Such good news that you’re managing to make changes. It’s all about simple steps every day that make the difference.

      take care

      Susan x

      Reply
  6. Pauline Garratt says

    August 24, 2020 at 7:30 am

    Thanks for an interesting post, and I love your recipes too, and I often eat mackerel so was excited to see a new recipe.But, where I live there is no rhubarb, can you suggest a substitute relish?

    Reply
    • Susan Saunders says

      August 24, 2020 at 8:30 am

      Thanks Pauline, where are you in the world? I really like a plum relish with fatty fish and slow-cooked meats. Do you have access to plums? The secret is to find something tart to cut through the fattiness.

      Susan x

      Reply
      • Pauline. Garratt says

        August 24, 2020 at 10:34 am

        Great ! Because plums are plentiful here!! I’m not so far away just north of Madrid,Spain!! Thanks a lot!!

        Reply
        • Susan Saunders says

          August 24, 2020 at 8:44 pm

          Perfect! Hope you’re staying safe and well in Spain

          Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Email
  • Facebook
  • Instagram
  • Twitter

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

This site is for anyone who wants to make the second half of their life as healthy, happy and disease-free as possible. Sign up to get the latest research on ageing – and delicious recipes to match – direct to your inbox.

agewellproject

⭐️Change the way you age
📚The Age-Well Project + Age-Well Plan ⭐️Get tips & recipes on our blog - sign up ⬇️

The Age-Well Project blog
We all want plenty of ‘energy’ but what does t We all want plenty of ‘energy’ but what does that mean?

We’ve got the low down over the blog - what is energy and how we get more?!? 

We’re covering:

🥗The nutrition we need to fuel our mitochondria (the ‘batteries’ of our cells)

⚡️The ‘good stress’ (hormesis) that creates more energy 

🧘‍♀️The importance of breath work 

😴Why we need to rest 

and 

👩‍🍳A whole load of great recipes 

It’s all on the blog - link in bio 

#agewell #ageingwell #agingwell #longevity #womenover50 #postmenopause #fitover50 #over50 #over50blogger #energy #mitochondria #hormesis #breathwork #wimhof #hypoxictraining #hypoxia #pranayama #wakefulrest #rest #womenwhowalk #selfcare #healthyrecipes
We spend a lot of time suggesting that you get up We spend a lot of time suggesting that you get up and move 🏃‍♀️🚶‍♀️💃 But we were fascinated by recent research into the power of ‘wakeful rest’, particularly if we rock while we do it. 

It seems Granny and her rocking chair were right all along - rockers sleep better. Hammocks are great too, as Annabel is demonstrating here!

And students who take some time to rest after learning something new consolidate their new knowledge better than people who go to sleep, or just get on with their lives. And it seems ten minutes of down-time is enough to deeply embed new memories.

So now we’re rocking and resting! There’s more on the blog - link in bio

#agewell #ageingwell #agingwell #healthblog #longevity #longevityblog #healthyageing #healthyaging #fitover50 #postmenopause #healthyeating #rest #hammock #rockingchair #powernap #memories #dementia #alzheimers
We are delighted to announce that Annabel now has We are delighted to announce that Annabel now has a regular column in @psychologiesmagazine with her first column in the July issue (out now) on the joys of following a river. Grab a copy and find out why following a river was the walk of choice for our female ancestors … 

#agewell #walk #walking
A bottle of beer a day can improve our microbiome A bottle of beer a day can improve our microbiome according to new research published by the @amerchemsociety.  Four weeks of a daily lager (alcoholic or non-alcoholic) improved intestinal health without impacting weight, the researchers speculate that the additional bacteria produced by fermentation might positively interact with the polyphenols contained in lager to enrich the gut. Good news for beer drinkers!  We’re fans of alcohol free beers, particularly on hot days… like this dainty bottle from @brewdogofficial 

#agewell
Isn’t she ageing well?! Yes, yes, we know our Qu Isn’t she ageing well?! Yes, yes, we know our Queen has incredible advantages when it comes to longevity: palaces, retinues of staff, the country’s best doctors…. but there are longevity lessons we can all learn from Her Majesty as we head into the Platinum Jubilee bank holiday weekend 🇬🇧👑🇬🇧

So a trumpet voluntary, please, for our right royal Age-Well celebration….

It’s all on the blog - link in bio 

#agewell #ageingwell #agingwell #healthblog #longevity #longevityblog #jubilee #platinumjubilee #nonagenarian #healthyageing #healthyaging #fitover50 #postmenopause #senseofpurpose #healthyeating #dopaminedressing #queenelizabeth 

📷 @theroyalfamily
Load More... Follow on Instagram

Contact Us

For any enquiries please email theagewellproject@gmail.com.

Copyright © 2022 The Age-Well Project