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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!
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

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The Age-Well Project blog
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

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #menopause #menopausehealth #postmenopause #postmenopausefitness #postmenopausal #oestrogen #hormonalhealth
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. 

#mothersday #mothers #move #agewell #goodhealth #longevitylifestyle #longevity #walk
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

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
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 ❤️

#internationalwomensday #embraceequity #embracequity2023 ##longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #iwd2023 #madformidlife
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 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
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