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WHAT TO EAT THIS SUMMER

July 30, 2020 5 Comments

  • A quick post before I don my walking boots and head off to the South Downs. When I’m not walking, I’ll be eating plenty of sage, large handfuls of capers, a little fish, and lots of plant-based protein. Here’s why…Let’s start with pickled capers which have long been a favourite ingredient of mine.  A recent study identified capers as a nutritional powerhouse, rocket fuel for both our brains and our hearts. How so? Capers contain a compound that activates proteins critical for both brain and heart health. The compound is a flavonoid known as quercetin, also described as ‘an atypical KCNQ potassium channel activator’, which means it helps get potassium in and out of our cells. Without adequate potassium our cells don’t function. Capers are the richest-known natural source of quercetin. Enthused researchers think that quercetin from the caper binds to a region of the KCNQ channel, tricking it into opening when it would normally be closed. They speculate that capers could even lead to future therapies for the treatment of epilepsy and abnormal heart rhythms.Capers have been eaten and enjoyed for over 10,000 years, and are already being studied for their  anti-cancer, anti-diabetic and anti-inflammatory properties, as well as their possible circulatory and gastrointestinal benefits. They feature heavily in the Mediterranean diet, and are both delicious and inexpensive, particularly when pickled not salted. Read more here.Capers go beautifully with fish (there’s a rather good, caper-dense salsa verde recipe in the recipe section of The Age-Well Project – if we say so ourselves).  There’s more good news when it comes to fish. According to a new study, older women who eat more than one to two servings a week of baked or grilled fish or shellfish are likely to have enough omega-3 fatty acids to counteract the effects of air pollution on the brain.  For Susan and I, this is great news, as we’re subjected to large doses of air pollution every day. The study involved over 1,300 women over the age of 70 and you can read the details here. The lead author explained that Omega-3 fatty acids have been shown to fight inflammation and maintain brain structure in aging brains. They have also been found to reduce brain damage caused by neurotoxins like lead and mercury. And now, it appears they also have a protective effect against the miniscule particulate matter (PM2.5) found in air pollution.If you think fish and chips might work, I have to disappoint. Deep frying kills Omega-3s.  Stick to poaching, steaming, grilling, or flash frying with a splash of soya sauce or white wine.

    We’re partial to tinned sardines which are cheap and sustainable. Our sardine pate (pictured) contains capers, as does one of my favourite ways to eat salmon. Take a salmon fillet, squirt a little lemon juice over it, drizzle with oil. Add a handful of capers and some black olives, and bake for 15 minutes at 180.

    Sage (the herb) is also turning out to have remarkable properties. Clinical trials suggest sage might work wonders for our brain and cognition.  The science is, as ever, complex.  You can read more here, or simply  add some chopped sage to your sauces and stews. I love pairing sage with trays of roasted pumpkin and squash, or adding plenty to casseroles.  It’s pungent, but don’t be shy. Most dishes can take a much heftier quantity than we think. Our chicken liver pate includes an entire bunch of sage. As does our Brown Rice and Butternut Bake.

    My final study for today is a meta analysis reported in the British Medical Journal, linking a diet rich in protein with a longer, less diseased life. Protein is good for us as we age (indeed we need more protein as we age) but plant proteins win over animal proteins.  In a nutshell: Diets high in protein, particularly plant protein, are associated with a lower risk of death from any cause, says this report.

    Intake of plant protein was associated with an 8% lower risk of all cause mortality and a 12% lower risk of cardiovascular disease mortality.  Interestingly, the study also found no link between consumption of animal products and a greater risk of heart disease or cancer. Not everyone will agree (you won’t hear this from Dr Michael Greger, for example).  But one thing’s certain: Including plenty of protein from nuts and pulses in your diet isn’t going to do you any harm. Quite the reverse it seems. In the words of the study authors: Replacement of foods high in animal protein with plant protein sources could be associated with longevity. Read more here.

    Enjoy your summer!

    Annabel

« WHY WRITING BY HAND IS GOOD FOR YOUR BRAIN, A PRIZE DRAW TO SPUR YOU ON, AND SIMPLE STUFFED PEPPERS
HOW TO BEAT STRESS, ENHANCE NEUROPLASTICITY AND A FABULOUS TREAT FOR YOU »

Comments

  1. Jim Smith says

    July 30, 2020 at 6:01 am

    Great post! Would love your take on the Carnivore diet one day, gaining a bit of traction lately.
    As always, thank you for your informative inspirational posts.

    Reply
    • Annabel Streets says

      July 30, 2020 at 4:17 pm

      I think Susan will be writing about that in the future. Certainly, protein is getting traction when it comes to healthy ageing… Thanks for your kind words too!

      Reply
    • Susan Saunders says

      July 31, 2020 at 8:40 am

      Hi Jim
      Yes, as Annabel says, I’m looking into the role of protein as we age, and certainly eating more meat myself. As an ApoE4 carrier, I’m on a lot of forums and Facebook groups with my peers and the carnivore diet is definitely gaining traction there. Will report back soon!

      Susan

      Reply
  2. Katie Whiskin says

    July 30, 2020 at 11:49 am

    Great to hear that capers are so good for you. I will add the to even more dishes now. Enjoy the South Downs- sounds idyllic

    Reply
    • Annabel Streets says

      July 30, 2020 at 4:16 pm

      Yes, throw them in. Who would have thought such little dull things could be so powerful? Have a lovely summer too. See you in the autumn? Annabel

      Reply

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Welcome to The Age-Well Project

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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 😊

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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.’ 

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