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Is there an optimal diet for ageing well?

July 15, 2022 Leave a Comment

It would be nice to think that we’re getting close to a definition of a diet that helps us all age well, with some clarity about the correct proportions of nutrients required to extend our healthspan. But there’s still a great deal of debate among longevity experts about what that diet might be. And so much is down to our own individual needs: some thrive on veganism, others extoll the benefits of a low-carb carnivorous diet. One man’s meat, as they say.

A couple of months ago, longevity guru Prof Valter Longo published a paper suggesting he and his team had indeed pinned down the ‘optimal diet’. They reviewed hundreds of studies linking nutrition and longevity, from research in petri dishes via animal studies to large scale human trials. Their conclusion was a simple format of:

  • overnight fasting (with occasional longer fasts)
  • mid-to-high carbohydrate intake
  • ‘low but sufficient’ protein intake mainly from plant proteins and fish

The diet also recommends around 30 percent of calories coming from healthy fats like olive oil, avocados and nuts. Annabel and I aren’t big on counting calories but on a 2000 calorie a day diet, that would equate to 2 tbs olive oil, half an avocado and a large handful of walnuts.

It all sounds eminently sensible, and doable. You can read the complete research paper here. But I should point out that these findings exactly match the fasting programme, and books, that Professor Longo sells….. However, he does acknowledge that there are as many different variations in the optimal diet as there are people on the planet, and his recommendations of more legumes, whole grains and nuts aren’t exactly new. Indeed, they echo research into increasing lifespan published a couple of months earlier by a Norwegian team.

Is fibre the answer?

The health benefits of these foods could stem from their fibre content. Research published in April  linked fibre from cereal (whole grains) to reduced inflammation and lower risk of cardiovascular disease (CVD) among older adults. Strangely, fibre from fruit and vegetables didn’t have the same effect. The research team don’t have an answer for this, and many other studies reveal the positive impact of fibre from fruit and veg on inflammation and heart health. I suspect this anomaly may be linked to the fact that the 4000 participants in this American study were recruited in the late 1980s. Their heart health was evaluated 25 years later for this study. They might not have been eating much fruit and veg in 1989. I don’t think I was!

Fibre is, of course, also vital for good bowel health and the reduction of colorectal cancer risk. Research published last week added to the mountain of evidence that the standard Western diet may contribute to colorectal cancer onset. Diets rich in red and processed meats, and low in nutrients, appear to stimulate the activity of a microbe called colibactin in the gut. Colibactin is toxic, and can damage DNA and trigger the cell mutations which promote bowel cancer.

If evidence were needed of the clarity of the link between colorectal cancer and processed meat, this week France – home of charcuterie – announced an action plan to reduce the use of nitrates in its products. Nitrates improve the shelf life and colour of pork products, but were linked to increased colon cancer risk by the World Health Organisation back in 2015. France will limit their use from later this year. Something to think about if you’re heading over the Channel this summer.

BRAIN BOOST: REDUCING DEMENTIA RISK WEBINAR

Join me on Tuesday July 26th at 1pm BST for a free webinar, focussing on the best possible ways to reduce dementia risk and chatting through the latest research into brain health.

It’s an opportunity to turn our attention to our brains and learn a few simple strategies to keep them wiring and firing.

This informal Zoom event will last about 45 minutes and there will be plenty of opportunity to ask questions. If you can’t make it live, then do register anyway and I’ll send you the link afterwards.

REGISTER FOR MY BRAIN BOOST WEBINAR ON ZOOM HERE

SOME FAVOURITE HIGH FIBRE RECIPES FROM THE ARCHIVE

Millet pancakes

Kale and black sesame rice bowl

Sweet potato bean cakes

Moroccan spinach and chickpeas

Freekah with artichokes

Vegan meatballs with tomato sauce

 

Susan

 

Photo: Ant Rozetsky @ Unsplash

« HOW TO AGE WELL ON YOUR SUMMER HOLIDAY
What happens in our bodies after menopause »

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Welcome to The Age-Well Project

Welcome to The Age-Well Project!
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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 
#brainhealth #alzheimers #reducedementiarisk #cognitivehealth #betterbrainhealth #brainfog  #agewell #longevity #ageingwell #agingwell
Obsessed with the smoked quinoa in this salad! You Obsessed with the smoked quinoa in this salad! You know we love a good grain and this one is particularly delicious. It’s from our friends @hodmedods and they very kindly gave us a discount code to share with you - it’s valid until the end of September. Code and recipe are on the blog - link in bio (it’s the blog post about reducing dementia risk) #prproduct #recipe #healthyrecipe #discountcode #wholegrains #quinoarecipes #womenover50 #over50 #over50health #postmenopause #over50andfit #dementiaprevention #alzheimers #brainhealth #cognition #agewell
Dear followers, we have been hacked and are in the Dear followers, we have been hacked and are in the process of resolving it. Please do not respond to, or interact with, a request from our impersonator calling themselves theagewellproject. We are agewell project - no The! 

Thank you!
Of course, it’s not about numbers, but we’re s Of course, it’s not about numbers, but we’re so thrilled over 5000 of you have joined us on our mission to age well! Thank you 🙏

If you’re new here, we’re Susan and Annabel, long-time friends turned longevity writers. We started blogging about our quest to age well almost a decade ago (!) - you can find the blog at agewellproject.com or via the link in our bio. 

As working mums, we started looking for simple, science-backed ways to make the best of the second halves of our lives. We wanted to improve our own health and reduce our risk of the chronic conditions of ageing. When we started writing, Susan was caring for her mum, who had dementia, and Annabel has also faced challenges with her family’s health. 

Along the way, the blog became a best-selling book, The Age-Well Project, and further books have followed. You can find out more about us individually @annabelabbs and @susansaundershealth 

The blog is packed with posts on the latest research into the science of longevity, and how we make sense of it in our own lives. And there’s also loads of lovely age-well recipes - all approved by our families! 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause
Wherever you’re walking this August weekend (a b Wherever you’re walking this August weekend (a bank holiday for us 🇬🇧🇬🇧), take time for your feet. They’re mini miracles and looking after them is key to ageing well. 

There’s more on the blog - link in bio.

And save this as a reminder to look after your feet! 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #walking #hiking #womenwhowalk #womenwhohike
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