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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 age-related sleep disturbance. The hormone progesterone is particularly linked to sleep, and it dwindles to nothing during the menopause transition. Progesterone has a calming effect and increases production of a neurotransmitter, gamma-aminobutyric acid (know by the acronym GABA), which helps us sleep by calming neural activity. Lower levels of progesterone, and GABA, can lead to symptoms like anxiety and disturbed sleep, particularly frequent waking. Research by the University of Florida, published a couple of years ago, revealed that levels of GABA decline naturally with age for everyone, so this isn’t just an issue for post-menopausal women.

I hadn’t heard of GABA until I started researching The Power Decade, but I now understand its vital role. One recent study claimed, ‘The clinical significance of GABA cannot be underestimated’. This is why: GABA works by quietening the constant communication between our cells, lessening the ‘noise’ that keeps us alert, awake and – potentially – anxious. People who suffer depression, brain fog and insomnia may have less GABA in their brains.

Getting more GABA

GABA supplements are available – and I’ve even seen it in a ‘feelgood non-alcoholic drink’ –  but the body is able to produce it naturally. Beneficial bacteria in the gut, like Lactobacillus​ and ​Bifidobacterium​, produce GABA. Keeping these bacteria happy with fermented foods like kimchi, kefir, kombucha and tempeh is one way to work towards a plentiful supply of GABA.  Green leafy vegetables, soy beans, mushrooms, tomatoes, buckwheat, peas, brown rice and sweet potatoes also help. The brain uses another neurotransmitter, glutamate, to create GABA, so we need to ensure we’re getting enough glutamate precursors (building blocks the body uses to make it). We can find these in exactly the same places we get our protein – meat, fish, eggs, dairy and beans/pulses. Please make sure you’re getting enough protein!

Moving for GABA

Food isn’t the only way to get more GABA, aerobic exercise also ramps up production. It doesn’t matter what the intensity is, just something that’s do-able for you. And research has shown that the beneficial effects on mood and sleep from yoga result from GABA activation. One study compared the effects of yoga and walking on mood, anxiety and GABA levels in the brain. Study participants were randomly assigned an hour of yoga, or walking, three times a week. After three months, the yogis reported greater improvement in mood, and lower anxiety, than the walkers. Scans revealed that they also had more GABA in their brains. Now we love a good walk here at the Age-Well Project, so we’re surprised to find anything trumps a satisfying yomp in the feelgood stakes! What makes you feel better, yoga or walking? Or do you love both? Let us know in the comments.

CATCH UP WITH THE ONLINE LAUNCH PARTY FOR THE POWER DECADE

Annabel and I hosted an Age-Well conversation about my new book The Power Decade: How to Thrive after Menopause and shared tips on good health post-menopause. You can catch up with the recording here:

Join the online launch party here!

FAVOURITE EASTER RECIPES FROM THE BLOG

As is customary at this time of year, I’m sharing some of our favourite Easter-time recipes from the archives – chocolate, eggs and lamb, of course. Also some hearty salads to suit changeable weather, and a couple of picnic-ish recipes for the optimists.

Kimchi stir-fried rice with jammy eggs

Farro salad with eggs and smoked mackerel

Kale shakshuka

Roast vegetable frittata with walnut salsa

Vegetable and turmeric muffins

Buckwheat tabbouleh and coconut roasted vegetables

Warm chicken liver salad

Easter lamb with tahini salsa verde

Chocolate peanut squares

Chocolate chestnut orange cake

Susan

 

 

Photo by Gábor Juhász on Unsplash

 

« IS WAKING AT NIGHT GOOD FOR THE BRAIN?
KEEP COOL AND EAT FAVA BEANS »

Comments

  1. rosa jones says

    April 8, 2023 at 9:03 pm

    significance of GABA cannot be overestimated. If you say underestimated it is a double negative. Very common mistake.

    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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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

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We went to Stockholm! And, of course, it didn’t We went to Stockholm! And, of course, it didn’t escape our notice that the Swedes have a fantastically age-well lifestyle and a greater life expectancy than us here in the UK (although only by a year). 

The Nordic diet of foods traditionally eaten in Scandinavia plays a role in this: whole grains, fish and game. I brought some smoked reindeer meat home with me, not sure I would recommend. Vegetables, berries, ferments, oily fish and sea food are all longevity superfoods - we ate some incredible lumpfish roe and oysters while we were there. And Annabel had one of her favourites, nettle soup, not once but twice.

Coffee intake, clean air and the concept of ‘lagom’ - balance - all play a role too. Find the lowdown on the blog agewellproject.com and linked in stories 

#longevity #agewell #ageingwell #agingwell #womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #healthblog #longevityblog
Excerpts from Annabel’s new book, The Walking Cu Excerpts from Annabel’s new book, The Walking Cure in today’s @dailymail … find out where to walk to help heal mind, body, spirit.
Fascinating interview with our very own @annabelab Fascinating interview with our very own @annabelabbs in today’s @guardian on the astonishing impact of a city walk on our mental and physical health. Just make sure you walk among old buildings and avoid traffic pollution where possible … 

#agewell #citywalk
Annabel will be talking about the little known eff Annabel will be talking about the little known effects of landscape and walking on our mental and physical health this Saturday (5 April) in Canterbury. 3.30 pm in the Augustine Hall, Canterbury Christ Church University. We love meeting fellow Age-Wellers so do come and say hello….
Celebrating the launch of Annabel’s new book, Th Celebrating the launch of Annabel’s new book, The Walking Cure! Such a fun and inspiring event 💚💚💚
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