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HOW TO KEEP YOUR HEART HEALTHY

December 20, 2021 12 Comments

I’m just back from a research trip to the Arctic Circle, where I was investigating living in near-darkness (hence my Northern Lights photograph), snowshoeing, and the diet of the Sami people, amongst other things.

While I was away, it was the anniversary of my father’s death. He died from a sudden, unexpected heart attack, the result of atherosclerosis where the vessels to the heart are narrowed by plaque that can chip off and cause a fatal blockage.  So I spent a fair few polar nights thinking about heart disease – still the biggest killer in the west. And even bigger since the pandemic began – with an average of 100 additional deaths per week from fatal heart attacks (in England alone), according to the British Heart Foundation.

Interestingly the once-Nomadic Sami people – who live in the Arctic Circle – continue to have lower rates of heart disease than their Norwegian counterparts. Despite living in the most extreme conditions of cold and darkness, and historically surviving the long winters on a diet of nothing but reindeer meat and reindeer milk, their health appears to be better than that of their more affluent neighbours.

But reindeer meat is hugely nutritious and contains as much omega-3s as many types of fish. The Sami (and the Norwegians) also eat plenty of fish. Indeed, I ate fish – much of it oily – twice a day, and always at breakfast.

So when I returned home to a report from Sweden unpicking the role of omega-3 fatty acids in cutting atherosclerosis, I paid close attention.  It appears that omega-3s activate a receptor that prevents blood vessels becoming inflamed and helps the body initiate its own healing process. Earlier researchers have come to a similar conclusion – and it’s always good when researchers find themselves in agreement.

When blood vessels become inflamed – and it’s now known that inflammation drives atherosclerosis – our bodies normally produce anti-inflammatory molecules which dial down the inflammation and stimulate healing of the blood vessels. These molecules are produced in greater abundance when we consume omega-3 fatty acids, but to work their healing magic they have to bind to a particular receptor (called GPR32).  People with plaque build-up in their vessels, however, often have faulty receptors. The researchers think that additional omega-3s might be able to treat and prevent atherosclerosis by arresting inflammation in the vessels and simultaneously turning on the body’s healing processes.

For over a year now, researchers have been watching trials of people with heart disease taking daily omega-3s or – in another trial – taking a drug made from a highly purified form of EPA.  And the results look favourable. Which is to say, keep eating oily fish at least once a week.  There’s still some disagreement about the role of supplements – a few studies conclude that supplements have no effect, while one found too much omega-3 (in supplement form) to be as dangerous as too little.  Other studies paint a different picture. As usual, food is the very best source.

We’re huge fans of sardines.  So if you’ve not managed to get any salmon in for Christmas, stock up on sardines or olives stuffed with anchovies or smoked mackerel or pickled herrings (Norwegian style). We have sardine recipes here and here, and mackerel recipes here and here.

In my year of heart-health investigations, it’s not only omega-3s that have repeatedly come to my notice.  Exercise has been proven absolutely essential – with no upper limit. Which is to say, when it comes to heart health, you cannot over-exercise.  Studies have found the relationship between heart health and exercise to be dose-dependent – meaning that the more you do, the better your heart, and the less you do, the weaker your heart.

Muscle mass is vital: a recent study from UCLA found that men and women with the highest muscle mass were less likely to die from heart disease. The authors stressed that, to protect our hearts, we should spend less time worrying about weight gain (and dieting) and more time building muscle. So by all means take a rest over Christmas, but staying gently active will be kinder to your heart.  And instead of a new year diet, try a new year muscle building programme. In January, I’ll be writing about how to build all-over body muscle by walking – stay tuned!

Fried foods also impact heart health. A recent meta analysis found that the risk of heart disease rises with each additional weekly serving of four ounces of fried food – in other words keep frying to a minimum and opt for stewing, poaching, steaming, grilling or sauting with a dash of liquid.

And finally – unsurprisingly – stress has been linked to heart disease and atherosclerosis in several studies, with one new report suggesting that stress releases iron stored in heart cells – and that this sudden release of iron contributes to heart failure.  Reducing stress, whatever its cause, might also play an important role in protecting our hearts. The recent pandemic has seen an utterly tragic spike in deaths from heart disease, as reported in The Times and elsewhere. Many cardiologists don’t think this spike is over, sadly.

Which brings me to my final point – and perhaps the most important point of all.  If you, or anyone in your family, feels any pain around the heart – go to hospital.  Immediately. Don’t assume it’s heart burn (like my father did). Don’t waste time searching your symptoms online, or resting, or trying to call a friend for advice, or waiting for the turkey to finish cooking. Don’t worry about catching Covid. Don’t fret about inconveniencing a busy hospital. Don’t delay while you wrap a final gift or nip to midnight mass.

Feel an ache or pain near your heart?  Do. Not. Hesitate. Go. To. Hospital. Now!

On that cheery note, we’d like to wish you all a very happy, healthy, active, stress-free Christmas. We’ll be back after Christmas with a review of the year that was (in terms of ageing) and lots of exciting news for the New Year.

Merry Christmas!

Annabel

 

 

 

 

  • Conditions: Heart disease
« THE ENDURING MAGIC OF MOVEMENT AND A GIVEAWAY
Age-Well lessons from 2021 we’re taking into 2022 »

Comments

  1. Annemarie E Maitri says

    December 20, 2021 at 2:10 pm

    Such important, meaningful information. Thank you for sharing. My husband and I have muscle building at the top of our 2022 goals. Looking forward to your piece on walking and muscle building!! Happy Christmas to all of you!!!

    Reply
    • Annabel Streets says

      December 20, 2021 at 7:30 pm

      What a great goal for 2022! Thanks for your comment and happy Xmas!

      Reply
  2. Margo says

    December 20, 2021 at 3:16 pm

    I would love to know exactly how to get enough omega 3 etc from other sources as I am allergic to fish. I have tried to find information but it leaves me baffled. Nearing 80 I need all the help I can get. Your posts are extremely interesting and useful. Thank you

    Reply
    • Annabel Streets says

      December 20, 2021 at 7:35 pm

      You probably need a supplement, Margo. Your GP should be able to recommend one for you. Good luck! And thanks for your kind words about our age well project!

      Reply
    • Susan Saunders says

      December 20, 2021 at 11:34 pm

      Thank you so much for your kind words, Margo. Have you tried marine algae supplements for DHA and EPA (the Omega-3 fatty acids vital for good brain health)? Oily fish are rich in omega-3 fatty acids because they feed on algae. So if you take a supplement you’re going straight to the horse’s mouth, as it were! Several of my health coaching clients swear by a brand called Nothing Fishy, but I haven’t tried it myself. Susan

      Reply
  3. MargaretB says

    December 20, 2021 at 8:42 pm

    Women over 50 should also be aware of Takotsubo Syndrome, or Broken Heart Syndrome, too, as they’re more likely to experience this than men. It has nothing to do with the heart’s health but is caused by a shock – bad or good news. Many women don’t know when they’ve had this type of heart failure.

    I experienced it last year – the symptoms were not like those associated with a traditional heart attack, just a heavy feeling in my chest with breathlessness – and I managed to have dinner and chat to a neighbour before I googled female heart attack. The 999 call handler asked me to chew an aspirin, which the doctors in hospital said saved more interventions when admitted, and I now carry one in the back of my phone in case it happens again.

    I am 56, fit and healthy and it was caused by bad news. I’ve recovered now but am in the low risk category of it reoccurring and have to ensure I have no underlying stress in my life as any shock could push me over the edge again by causing an unwelcome adrenalin surge. Two months after this happened I started my strength training and have continued ever since. I find it’s helped my whole body (and mind), but it’s good to know it’s also helping my heart as well. Thank you for the information. Happy 2022!

    Reply
    • Annabel Streets says

      December 21, 2021 at 10:43 am

      Good point, Margaret. I’ve been investigating Takotsubo Syndrome for a book I’m writing, so I’ll post on this shortly. Sadly, it’s also seen a spike during Covid. And, as you say, it presents differently and many women fail to recognise (or take seriously) the symptoms. I’m so glad you caught it in time and made a good recovery. Keep lifting those weights! Thanks so much for your thoughtful comment…

      Reply
  4. Andy Johnson says

    December 21, 2021 at 12:44 pm

    thanks for this post. I always value your email news and always try to change something as a result. Since you shared the info on balance I have been standing on one leg, eyes shut, while doing my teeth! I agree re strength training, which I have done consistently 2 or 3 times a week since June 2020, reducing my weight slightly but improving body composition a lot. Also massively agree re getting chest pain investigated promptly. I was a fit 55, too fit to be having an MI, when I had chest pain, for a week before going in (by ambulance). In an otherwise very healthy heart I had one faulty cell, in my Left Anterior Descending (aka ‘widowmaker’) which was blocked 75-94%. I could have very easily gone into cardiac arrest and am lucky to be here. Sadly it is way too common, especially in healthy people, to put down such pain as terrible indigestion. I’m sorry for your loss.

    Reply
    • Annabel Streets says

      December 21, 2021 at 4:00 pm

      Thanks, Andy, for your wise words, and for sharing your experience. It sounds as though you’ve made a remarkable recovery – keep at it. Glad you’re improving your balance and your teeth all at the same time. We love efficiency!

      Reply
  5. Andrew Johnson says

    December 21, 2021 at 4:17 pm

    Just polishing off a tin of sardines with my late lunch. Do keep up your great work! Your pic reminded me of a camping trip 400km inside Arctic circle in January 2015. I wore my kilt, briefly. Wonderful memories of huskie expeditions by night, skidoo by day, and of course the remarkable Northern Lights.

    Reply
    • Annabel Streets says

      December 22, 2021 at 1:42 pm

      Thank you! It’s a magical place – with or without a kilt!

      Reply

Trackbacks

  1. How to help your heart age well on Valentine’s Day - The Age-Well Project says:
    February 10, 2023 at 11:07 am

    […] but there’s a lot we can do to improve our heart health. Annabel has written previously about how omega-3 fatty acids, strength training and stress management can benefit heart health. Below are some more simple tips for a happy heart, whether you’re […]

    Reply

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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.

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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!

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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 
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