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MAKE YOUR 2018 RESOLUTION TO CUT CANCER RISK

January 5, 2018 Leave a Comment

 

ethiopian stew copy

How are those new year’s resolutions going then? Just a few days into 2018 and mine are already feeling a little shaky. But my resolve has been bolstered by a new report – published with immaculate timing – that shows our most common resolutions could save our lives.

The research shows that a healthy lifestyle – defined as:

  • not smoking
  • a low BMI (between 18.5 and 25)
  • regular exercise (150 minutes or more of moderate activity per week or 75 minutes of vigorous activity per week)
  • a healthy diet (five portions of fruit and veg a day)
  • a low alcohol intake (less than 14 units a week)

reduces cancer risk by about one-third. Which is great news if your new year’s resolution involved any of the list above. And I’m guessing most of us have a resolution that involves a healthier lifestyle. If your resolution involved wing-walking or bungy jumping this won’t give you much extra motivation, but do read on anyway…

The research team – led by Professor Peter Elwood of Cardiff University – sifted through data gathered by the UK Biobank. This vast survey of almost half a million Brits asked people about their health habits, measured their BMI and tracked their medical diagnoses for around five years. The Cardiff team found a clear message in all that data: the more healthy behaviours people had, the lower their risk of all forms of cancer. It’s as simple as that.

They described their work as “a powerful message on the benefits of a healthy lifestyle” and went on to add even more good news: “In an evaluation of healthy living, it is essential to keep in mind that there are large reductions in diseases other than cancer, including diabetes, vascular disease and dementia.” So let’s all stick to those healthy resolutions together – it’s worth it!

If your resolutions involved more vegetables and less meat, do check out this week’s recipe. Packed with veg, it’s warming and comforting without being heavy or stodgy. And my children like it – always a win win. It’s not very pretty though – Annabel complained about having to photograph it!

ETHIOPIAN LENTIL STEW (serves 4)

  • 1 tbs olive oil
  • 1 medium onion, finely chopped
  • 3 cloves of garlic, peeled and finely chopped
  • 2 tsp minced ginger
  • 2 tsp Berbere spice blend (I use Barts)
  • 1 litre vegetable stock – hot
  • 1 large sweet potato (approx. 400g) peeled and cut into 1cm dice
  • 1 tin chopped tomatoes
  • 300g red lentils
  • 2 handfuls spinach leaves
  • 1 tbs fresh coriander chopped.

Heat the oil in a large saucepan and saute the onions until soft and translucent. Add the garlic, ginger and spice blend and cook for another 30 seconds. Then add the hot stock, sweet potato, tomatoes and lentils. Simmer for 20-25 minutes, stirring to prevent it sticking on the bottom, until the lentils and sweet potato are well-cooked and soft. Add a splash more water if it gets too thick. Stir in the spinach and allow to wilt before taking off the heat. Serve topped with the coriander.

 

Happy new year!

Susan

  • Meal Types: Dinner, Family
  • Conditions: Ageing, Cancer
  • Ingredients: Lentils, Spices, Spinach, Sweet potato
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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 

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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
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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! 

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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! 

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