The Age-Well Project

Change the way you age

Get our posts direct to your inbox

  • About The Age-Well Project
  • Books
    • Our Books
    • Reviews
    • References
  • Blog
  • Recipes
    • Recipes By Ingredient
    • Breakfast
    • Dessert
    • Dinner
    • Drinks
    • Family
    • On The Go
    • Soups and Salads
    • Treats and Snacks
  • Contact
  • Events
  • Press

THREE SIMPLE BOOSTS FOR GUT HEALTH

November 8, 2019 2 Comments

Are you good to your gut? We do hope so. The link between gut health and longevity is key to our Age-Well Project, so we’re excited about THREE new pieces of research providing simple ways to boost both.

A quick refresher: when we say ‘gut health’ we mean the variety, quality and quantity of our microbiota, the intestinal flora which impacts so much more than digestion. Brain function, immunity, heart health, digestion and sleep quality are all directly impacted by our microbiota. To function well, they need a supply of reinforcements, in the form of probiotics – we include a small amount of fermented food in our diets – and prebiotics, fibrous foods which ferment in the gut to feed our microbes.

VITAMIN D

New research from Vancouver, Canada, has found that sunlight and vitamin D have an impact on our gut health too. The gut microbiota of two groups of women, one taking Vitamin D supplements, and one deficient in Vitamin D, were analysed. Women taking supplements had a healthier and more diverse microbiota than women who didn’t. Both groups were exposed to UVB light in short bursts. The microbial composition of the Vitamin D deficient women improved significantly within a week. The UVB exposure had little impact on the women who were taking supplements. “We found that vitamin D production was the main driver of the shift in the microbiome,” explained the study’s lead author. “It is well known that UVB light produces vitamin D, and we now start to understand that vitamin D is important to maintain a healthy gut.” Good news for us in northern climes who struggle to get enough sun in winter, and another reason to take a Vitamin D supplement. (Annabel wrote about the importance of taking a Vitamin D supplement for muscle function last week).

COFFEE

I’ve been rather obsessed with the health benefits of coffee recently. Research published last week revealed a link between coffee consumption and a well-functioning gut microbiota. The study participants were subjected to a colon biopsy which revealed the state of their gut health. This was then compared to their coffee consumption. Those who had a ‘high’ caffeine intake (above 82.9mg a day – roughly an average cup of filter coffee or one and a half espressos, so not that high) had better levels of the ‘good’ bacteria Faecalibacterium and Roseburia, and lower levels of Erysipelatoclostridium — a “potentially harmful” bacteria. The authors conclude, “Higher caffeine consumption was associated with increased richness and evenness of the mucosa-associated gut microiota, and higher relative abundance of anti-inflammatory bacteria, such as Faecalibacterium and Roseburia’. Time for a coffee then!

FIBRE

A diet rich in fibre is critical for good gut health, giving our microbiota something to feed off and ferment to produce short-chain fatty acids like butyrate. Butyrate can reduce inflammation in the gut and the brain. In research undertaken last year, older mice fed a fibre-rich diet had increased levels of butyrate and decreased inflammation in their brains and intestines. Particularly important was the reduction in inflammation of the brain’s microglia, an immune cell which tends to become chronically inflamed with age. This inflammation is believed to be one of the main causes of cognitive decline as we age.…. so anything that reduces it is good news.

AN AGE-WELL WORKSHOP

I’m hosting a workshop at the beautiful Water Lane Farm near Stroud in Gloucestershire on Tuesday November 19th. I’ll be helping you put together your own Age-Well plan and there will be a delicious longevity lunch afterwards! All the details are here:

http://waterlaneworkshops.co.uk/the-age-well-project/

‘PIZZA’

This week’s recipe is packed with fibre from butternut squash. I’ve called it ‘pizza’ because the tomato and cheese element reminded me of a Margherita, but it’s a far cry from a doughy, grease-laden meal usually associated with the term. No meat feast here!

BUTTERNUT SQUASH ‘PIZZA’ (SERVES 4)

  • 2 small butternut squash, each approx. 800g
  • 50g walnuts, crumbled
  • 1 tbs sundried tomato pesto
  • 50g goats cheese or feta, crumbled
  • 1 tsp dried oregano
  • 1 garlic clove finely chopped
  • 1 tbs chopped flat leaf parsley, to serve

Pre-heat the oven to 180C. Cut the squashes in half from top to bottom, scoop out, and discard the seeds.

Put the squash halves, cut-side down, on a baking tray and bake for about 55 minutes, until the flesh is completely soft to the point of a knife and the skin is blistered and brown.

About 10 minutes before the end of cooking time, put the walnuts on a small ovenproof tray, pop in the oven and let them roast until they start to brown.

Carefully scoop out most of the flesh of the squash, leaving a thin layer behind so the skin holds its shape. Put the flesh in a bowl. Mash the squash with the rest of the ingredients and season well with pepper. Pile the squash mix back into the skins.

Return the squash halves to the oven and bake for 10-15 minutes until piping hot. Sprinkle with parsley and serve with a side salad.

 

Susan

 

 

  • Meal Types: Dinner, Family
  • Conditions: Ageing, Alzheimer's, Gut
  • Ingredients: Butternut squash, Feta cheese, walnuts
« AND THE BEST TIME TO EXERCISE IS …
THE SCIENCE OF AGEING – EXPLAINED VERY SIMPLY! »

Comments

  1. Victoria Elvidge says

    November 8, 2019 at 1:15 pm

    Is the coffee data limited to caffeinated coffee? I drink plenty, but only de caffeinated as I have very low caffeine tolerance

    Reply
    • Susan Saunders says

      November 8, 2019 at 8:37 pm

      This particular data, relating to gut health, focusses on the caffeine content of the coffee so yes. Each report varies. Plenty of anti-oxidant benefits in decaf though!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Email
  • Facebook
  • Instagram
  • Twitter

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

About The Age Well Project

This site is for anyone who wants to make the second half of their life as healthy, happy and disease-free as possible. Sign up to get the latest research on ageing – and delicious recipes to match – direct to your inbox.

Daffodils 🌼 and champagne 🥂 because 1️⃣ Daffodils 🌼 and champagne 🥂 because 1️⃣ it’s St David’s day and 2️⃣ the next Age-Well book has been delivered to our publisher! Look out for The Age-Well Plan: Six Weeks to a Longer, Healthier, Happier Life, in the Autumn. Very happy 😃here tonight!
Recipe testing for The Age-Well Plan: lentil and c Recipe testing for The Age-Well Plan: lentil and chickpea salad (pre-prepared pulses - super speedy) and quick pickled red onions. Do you think it looks good?
Happy Monday! The sun’s out here ☀️ and we h Happy Monday! The sun’s out here ☀️ and we hope you survived the storm ⛈ A day of Age-Well writing ahead today - lots to be done before the next book heads off to the publisher! #afterthestorm #aftertherain #monday #mondaymotivation #norfolk happymonday #herewego #health #healthy #wellness #agewell #fitover50 #fitoverfifty #over50 #over50andfabulous #over50fitness #over50andfit #midlife #midlifehealth #midlifeblogger #writing #authorsofinstagram #authorslife
Happy Valentine’s Day! 💕 Leaving aside the ca Happy Valentine’s Day! 💕 Leaving aside the cards and the flowers 💐 , Valentines brings many Age-Well health benefits: hugs, empathy, happiness and, of course, chocolate! There’s more on the blog, link in bio #valentines #valentinesday2020 #friday #fridayfeeling #fridayvibes #friyay #roses #flowers #flowerstagram #happy #love #hugs #health #healthy #agewell #chocolate #chocolatecake #chocolaterecipes #empathy #midlife #midlifehealth #fitover50 #over50andfit #nutrition #wellness
Fascinating and entertaining evening @how.to.acade Fascinating and entertaining evening @how.to.academy listening to author of Life Lessons From a Brain Surgeon  @drjandial discuss ‘how to rewire your brain’. The Age-Well take away? 1️⃣ skip breakfast three times a week 2️⃣ meditate and breathe deeply 3️⃣ eat lots of omega-3 fats from oily fish and plants 4️⃣ exercise a bit more 5️⃣ challenge your brain three times a week. I’ll do a detailed blog post on this soon!
Load More... Follow on Instagram

Contact Us

For any enquiries please email theagewellproject@gmail.com.

Copyright © 2021 The Age-Well Project