Annabel and I were discussing last week how the world of health and longevity has changed in the (almost 12!) years since we started writing this blog. Back then, when Annabel mentioned to a doctor that she thought her health issues were related to her gut, she got very short shrift. Now, we know that gut health plays a fundamental role in many aspects of our overall wellbeing – physical, mental and cognitive.
And when we first started writing, I was pretty convinced that a mainly plant-based diet was the way forward. Now my approach is much more nuanced: for me, fish, eggs, dairy – and a little meat – bring great health benefits. I eat tons of vegetables and beans, but want the nutrients animal products deliver. Omega-3 fatty acids from oily fish, choline from eggs, gut microbiota support from fermented dairy and protein from lean meat are all part of the way I nourish my health, my brain health in particular.
‘Smart protein’
So what comes next? Where will the spotlight fall – what will be a passing fad and what will become part of the lexicon? There’s been a huge emphasis on protein in recent years. Manufacturers have been stuffing it into highly processed foods – pre-cooked pancakes, ice cream and drinks etc. More recently, attention has turned to ‘smart protein’ choices from unrefined, unprocessed sources.
You might be thinking, don’t we all get enough protein? In my coaching practice, very few of the age 50+ women I speak to is getting enough protein. If you want to evaluate your own protein intake, you’re looking to hit 1g of protein per kilo of lean body weight (ie your ideal weight) per day. So for a petite woman weighing 60kg, that’s 60g a day. As a guide, 100g of chicken breast contains 31g of protein; 100g Greek yogurt has 10g; 100g red kidney beans, 9g; two large eggs, 13g and100g salmon fillet has 23g of protein.
Fibremaxxing and silence
There are so many other trends I see popping up – take fibremaxxing, for example. Translation: getting enough fibre but the extra x makes it look cool. Peptide injections – completely unregulated and unproven. Creatine to help build muscle and support cognition – the research here is interesting, but I’m yet to find a brand that doesn’t give me headaches. This week’s Hello! magazine tells me the latest ‘wellness trend’ to help me live longer is…. silence. Apparently, it plays an active role in regulating attention and emotion. And we’re not getting enough of it (that much is definitely true). And, of course, there are all sorts of noise-cancelling gadgets to help us get there.
Our internal GPS
One thing piquing my interest at the moment at proprioception. It’s not a trend as such, but there’s a growing awareness of its importance for long-term health. I mentioned it in my last post in relation to tennis, my new favourite hobby. The term proprioception refers to the body’s ability to sense where it is in space: think of it as the nervous system’s internal GPS.
It supports longevity by preventing falls and injuries – thus reducing frailty risk – and by maintaining communication between brain and body, which enables complex movement and neuroplasticity.
Proprioceptors are mainly located in the muscles, tendons and joints, and – of course – their efficacy declines as we age. A 2019 meta-analysis by a university in Slovenia which looked at the importance of proprioception in the elderly concluded that ‘appropriate proprioceptive training is important for maintaining the best possible physical fitness’.
Standing on one leg
What does ‘appropriate’ training look like? Anything involving slow deliberate movement helps – think yoga, Pilates and Tai Chi. They all work proprioception, and balance. A UK Biobank study – also from 2019 – found that people who could stand on one leg for longer had significantly lower mortality risk over the follow-up period. It’s that ‘stand on one leg while you’re brushing your teeth’ trick again – so useful! And don’t just stand on the floor on one leg – how’s your balance if you’re on a cushion, or a mat or grass? And what about if you close your eyes? Bouncing a ball off a wall and catching it, ‘tandem walking’ (one foot in front of the other as if you’re on a tightrope) and standing up from a chair without using your hands are all other examples.
And can you touch the tip of your nose with one finger, with your eyes closed? That’s proprioception. Have a go now and let us know how you get on!
Susan
The point you made about silence is an interesting one that Quakers have known about for a long time. Sitting in Silence with other people is surprisingly beneficial.
William Penn said in 1699 , True Silence …. is to the spirit what sleep is to the body, nourishment and refreshment.
and yes – I am a Quaker!
Oh I love this quote, thank you so much for sharing, Sandra. And silence certainly does feel very refreshing in our noisy world!