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SEEKING POSITIVITY AND FOODS WHICH MAKE US HAPPY

June 6, 2020 2 Comments

I’ve been thinking a lot about positivity this week, and trying to stay optimistic in testing times. 2020 is shaping up to be a year of seismic shocks, but I’m hopeful we can face up to the need for change in so many areas of our lives. Our treatment of the environment, our health care systems, our neglect of the elderly and most vulnerable in our communities and, most of all, systemic racism in our society have all been thrown into harsh relief in recent days, weeks and months.

I don’t know about you, but my mood  constantly fluctuates at the moment – feeling optimistic that humanity can make progress one minute and weighed down by the world the next. I always find researching  healthy ageing absorbing and calming, beneficial at times like these.  Recent research has led me to discover more about short chain fatty acids (SCFAs), which – happily – can boost our mood and are produced by our bodies (when we give them the right raw materials).

BEAUTIFUL BUTYRATE

Our gut microbiota produces SCFAs when it digests high fibre foods such as vegetables, fruits, pulses and whole grains. One SCFA in particular, butyrate, is important for both brain health as we age and mental wellbeing. It promotes the expression of genes which help our neurons regenerate and keeps them ‘plastic’ (the ability of the brain to rewire itself). In a study on rats, butyrate increased brain-derived neurotrophic factor (BDNF – aka ‘Miracle Gro for brain cells’), a substance that increases the growth and differentiation of healthy neurons in the brain. There’s a section about this in our book if you want to know more.

Butyrate helps strengthen the gut barrier, making the gut lining less porous. This helps prevent inflammatory substances entering the body from the gut, which in turn protects the brain. Butyrate works in tandem with the vagus nerve to keep metabolites  produced by the gut microbiota away from the brain where they can negatively impact anxiety levels and mood.

WHAT TO EAT

Certain types of probiotic bacteria produce butyrate when they consume soluble dietary fibre found in resistant starch, pectin and inulin. We need to ensure, in turn, that we consume plenty of foods which contain these fibres:

  • Beans, oats, and cold potatoes (put a potato salad on the menu….) contain resistant starch
  • Apples, peaches, raspberries, citrus, blackcurrants and apricots are all high in pectin.
  • Jerusalem artichokes, onions and leeks are good sources of inulin.

When I’m not  worrying about the world I’ve been cooking. Or planning what to cook. Or shopping for food to cook. And then cooking again. Lockdown feels like an endless round of meals and I‘m never far from the kitchen. But in the spirit of positivity I started with, I’m grateful for a healthy family and a nice kitchen in which to cook our meals. What are you cooking at the moment? Do let us know any favourites in the comments. And see below for high fibre Age-Well recipes from the blog which have been on heavy rotation in our house.

WANT TO AGE WELL? THERE’S STILL TIME TO JOIN MY ONLINE AGE-WELL EVENT WITH POSITIVE PAUSE

If you’re looking for more practical advice on how to age well and live a longer, healthier, happier life, join me for an online event with Positive Pause on Tuesday June 9th at 7pm. I’ll be discussing my six rules for ageing well, the small changes which make a huge difference as we age and improving our immunity during lockdown.

Tickets available via the link below:

https://www.eventbrite.co.uk/e/ageing-well-how-to-live-longer-healthier-happier-in-midlife-menopause-tickets-105511403448

THE NATURAL HEALTHCARE NETWORK PODCAST

I was thrilled to be invited onto The Natural Healthcare Network podcast by Deb MacLeod for a really in-depth chat about why Annabel and I started The Age-Well Project, what we’ve learnt along the way, taking responsibility for our health as we age, my health coaching practice and so much more. You can listen here:

https://www.thenaturalhealthcarenetwork.com/episode/susan-saunders-the-age-well-project-

HIGH-FIBRE RECIPES

Peach and mozzarella salad with smoked almond pesto 

Lentil bolognese 

Chocolate pancakes 

Glazed aubergine chips

Sweet and sour cherry bowl with kale, almonds and goats cheese

Leek, bacon and black bean soup

Susan

  • Conditions: Ageing, Anxiety, Depression
« WHY BERRIES ARE YOUR BEST FRIENDS IN LOCKDOWN
FOLLOW THE DATA: MUST WE? AND AN ESCAPIST GIVEAWAY… »

Comments

  1. Rosamund jonkers says

    June 6, 2020 at 3:43 pm

    This recipe for potato salad was given to me by a German friend and is a bit different in that it does not contain mayonnaise, which I think makes it slightly healthier. It is flexible but basically you boil salad potatoes and, while hot, add a dressing of olive oil, vinegar, mustard, a little chicken stock (can be made with a stock cube), finely chopped shallot, capers, and chopped parsley. I also add some fennel bulb chopped if I have it. The ratio of oil to vinegar should be about 3:1., and other herbs, such as mint,can be used.

    Reply
    • Susan Saunders says

      June 6, 2020 at 5:44 pm

      This is fantastic, thanks so much Rosamund! My husband swears that potato salad needs mayo but I think a vinaigrette like this would be wonderful. I’ll definitely try it!

      Susan

      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

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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.

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Make the most of the light summer evenings (in the Make the most of the light summer evenings (in the northern hemisphere at least) by going on a scented walk!

Our olfactory bulb (the cluster of smell cells at the top of our nostrils) more receptive in spring and summer, and not only are plants more likely to be in full perfumed bloom, but the warmer air also traps these molecules for longer. 

Now, here’s the interesting bit. Loss of smell has been linked to neurodegenerative disease, with some researchers suggesting that smell tests should be routinely offered by doctors. A 2022 study found that loss of smell (known as anosmia) was an important early sign of Alzheimer’s-related cognitive impairment.

But there’s no need to panic, because studies also show that our olfactory system is much like a muscle – use it or lose it. So get out there and sniff the air! There’s more on the blog - link in bio 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #alzheimers #preventalzheimers
What do you want to achieve for your bones?’ T What do you want to achieve for your bones?’ 

This interesting question came from Rebekah Rotstein, who has worked with the Royal Osteoporosis Society and is founder of movement system Buff Bones @gotbuffbones when Susan interviewed her for The Power Decade. 

We thought the answer was that we wanted them to be dense, because that would protect them in the years ahead. Rebekah invited us to view this another way, ‘Your goal is not just to have high bone density,’ she explained. ‘Your goal is to not fracture and to live a full, independent life. You do this by strengthening your bones and body. But you also need to maintain and improve your balance and responsiveness to avoid falls because falls lead to fractures.’

We’re big fans of the ‘brushing your teeth standing on one leg’ trick to add extra age-well benefits to this most regular of tasks by improving balance. When we do it, we can feel movement – and a bit of a wobble – in our feet. Rebekah explains that this movement is also a form of calibration, helping us maintain balance. She urges us to try this barefoot because, as we age, we lose dexterity in our feet: we want to be able to feel the messages they’re sending us.

There’s more on better bone health on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #bonehealth #osteoporosis #osteopenia #balance #buffbones
Beans for breakfast?! Yes please. On a recent trip Beans for breakfast?! Yes please. On a recent trip to Jordan, Annabel started her day with foul, made from fava beans. 

The Jordanians mash the cooked beans and serve them warm from a swan-necked vessel using a Harry Potter-ish long-handled ladle.  The beans are then drizzled and scattered with various spices, sauces and olive oil. 

Full of protein and fibre, it’s a great way to start the day. The (super-simple) recipe is on the blog, link in bio 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #breakfast #breakfastrecipes #favabeans
Grab some GABA! This neurotransmitter is linked to Grab some GABA! This neurotransmitter is linked to better sleep and mood - but needs progesterone to produce it. This is why post-menopausal women are more likely to experience insomnia and anxiety. 

But there are actions we can take to produce more GABA naturally. Save this post for future reference and check out our GABA blog post - link in bio

And save this for future reference 😊

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #GABA #neurotransmitter
A three-page interview of Annabel in today’s @ob A three-page interview of Annabel in today’s @obsmagazine extolling the benefits of walking, and of being outdoors. Just in case you’ve had your fill of the coronation… ´Walking is freedom, an escape for the mind and the body.’ 

Hear hear!
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