But this humble root vegetable deserves more credit. Packed with nutrients, endlessly versatile in the kitchen, and grown right here in the UK all year round, carrots are one of the country’s quiet food heroes. But rather than just boil them for your weekly roast, we’ve looked at some of the best ways to cook carrots. And delved into their health benefits.

A homegrown success story

Nearly all the carrots on British plates are grown locally, with UK farmers producing over 700,000 tonnes every year. That’s around 100 carrots for every single person in the country. They’re harvested throughout the seasons, starting in the south and moving northwards. Meaning fresh carrots are always available.

Each one costs just a few pence, but together they’re worth almost £300 million to the UK economy. From field to shop in just a couple of days, with minimal food miles, they’re a sustainable choice too.

Read more: how to eat more sustainably

The health boost inside every bite

Nutritionist Dr Laura Wyness points out that the standout nutrient in carrots is beta-carotene, which gives them their bright orange colour. Our bodies convert beta-carotene into Vitamin A – essential for vision, healthy skin, and a strong immune system.

Carrots are also full of fibre, something most of us lack in our diets. One medium carrot contains around 2g, edging you closer to the recommended 30g daily intake. On top of this, carrots are low in calories, naturally sweet, and 80% water, making them a refreshing and filling snack. Compared to a banana, a carrot has over 50% fewer calories and sugars, yet delivers far more Vitamin A.

Chewing raw carrots can even help with oral health by stimulating saliva. This reduces harmful bacteria, while the crunchy texture helps break down plaque.

Spicy carrot soup

Ideas for new ways to cook and enjoy them

Carrots are cheap, colourful, and incredibly adaptable. They can be roasted, mashed, grilled, grated, spiralised, juiced, or baked. And they come in more than just orange – purple, yellow, pink, and stripy varieties can make your dishes stand out.

Try these easy ideas:

• Roast with honey and cumin for a sweet-spiced side.
• Toss carrot ribbons into salads or stir fries.
• Grill whole carrots, then serve with mascarpone and toasted nuts.
• Blitz the green tops into a bright, punchy pesto.
• Grate with apple and raisins for a fresh coleslaw.
• Bake into cakes, muffins, flapjacks, or even ice cream.

Carrots also work beautifully at every meal. Think overnight carrot cake oats for breakfast, a crisp carrot salad at lunch, and sticky roasted carrots with balsamic glaze for dinner.

Roasted whole with honey drizzle

Farmers behind the crunch

It takes more skill and technology to grow carrots than many realise. Fields are rotated to keep crops healthy, frost is warded off with straw, and GPS-guided tractors sow seeds in perfectly straight lines. Robots even help with weeding and sorting. Today’s carrots contain 50% more carotene than those grown in the 1970s, thanks to careful breeding and soil management.

Will Hunter, a fourth-generation farmer from Lancashire, says: “We are very proud of what we grow and want to show the skill and care that goes into producing something as ‘simple’ as a carrot. If every household ate just a few more, it would make a huge difference to British farming.”

A vegetable worth celebrating

Affordable, nutritious, and sustainable, carrots prove that sometimes the simplest foods are the most powerful. Whether you crunch them raw, roast them golden, or bake them into something sweet, they bring colour and goodness to your plate.

So next time you shop, add an extra bag. Britain’s farmers, and your body, will thank you.

Carrot factoids

1. Britain produces over 700,000 tonnes of carrots each year – that’s the weight of 70 Eiffel Towers – around 100 each for every member of the population
2. Carrots are harvested all year round so they are always fresh from the field starting earlier in the year with southern regions and moving up the country from Kent to the north of Scotland.
3. The first recorded carrots weren’t orange – believed to have originated in Afghanistan in 7^th Century AD – carrots were purple or yellow, with orange developed in the 16th century in Holland.
4. To keep them cosy over winter and free from frost, carrots are covered with beds of straw
5. Carrots like fresh soil and a new place to grow each year. To protect them from disease, carrots can only be grown in the same field once every seven years, so farmers ‘rotate’ them around their farm
6. A love medicine: The Greeks called the carrot “Philtron” and used it as a love medicine
7. Carrots like sandy soils, growing wonky if the land is stony.
8. A lot of research, innovation and technology goes into growing the best carrots in the UK, from making sure the seed grows well in the soils we have, to improve nutrient value – today’s carrots have 50% more carotene that those of 1970 – and to make sure they last well on shop shelves. GPS is used in tractors to plant the carrots perfectly straight lines and robots are used for weeding and sorting
9. Carrots are worth £290 million to the UK economy – but one of the cheapest veg to buy

www.britishcarrots.co.uk

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Eating healthily doesn’t just apply to you – at some point it’s like you’ll be spending more time looking after your olds. And as your parents get older, their nutrition can suffer if they don’t eat well. Eating the right foods doesn’t mean following strict rules; it’s about helping them choose a variety of nutrients to support their health.

Whether it’s finding the right foods for their bones, keeping hydrated, or simply making meals easier to manage, small changes can lead to big improvements in their overall wellbeing.

Read more: are you an unpaid carer? You’re not alone – here’s how to get support

Follow a balanced diet

Eating a mix of different food groups ensures you get the nutrients your body needs. Encourage your parents to aim to include fruits, vegetables, wholegrains, protein (like fish, beans, or poultry), and dairy in their meals.

These foods provide essential vitamins and minerals, such as calcium for strong bones and vitamin B12 to help maintain energy levels. For example, a meal could include a piece of grilled fish, a side of steamed vegetables, and a small serving of brown rice. Simple, nourishing, and satisfying.

Drink plenty of fluids

Hydration becomes more critical as we get older, yet many older adults experience a reduced sense of thirst. This makes it easy to forget to drink enough throughout the day. However, dehydration can lead to fatigue and even constipation. To ensure your parents stay hydrated, encourage them to drink water as often as they can, even if they don’t feel thirsty.

An easy way to make hydration part of their routine, is to encourage them to sip on water or a low-sugar drink between meals. Keep a water bottle close by, so it’s easy for them to remember. For those who find plain water hard to drink, try adding a slice of lemon or cucumber for a refreshing twist.

Add calories and adjust textures

As your parents age, it might become harder for them to maintain a healthy weight, especially if they’re not feeling hungry or find it difficult to eat enough. To maintain their energy, consider enriching meals with extra calories.

If chewing or swallowing is difficult, softer foods or puréed meals may be needed to make eating easier. It’s important to adjust the texture of food to ensure safety and comfort when eating, particularly if they have swallowing difficulties.

Make meals easy and enjoyable

Preparing meals doesn’t have to be a chore. Making mealtime easier can improve their eating habits and help them enjoy their food. If cooking every day feels too time-consuming for them, suggest batch cooking and freezing meals in advance. This way, they will always have something nutritious ready when they need it.

Eating with others can also enhance their eating experience. Sharing a meal with family or friends not only makes it more enjoyable, but it can also encourage them to eat regular meals. Even if they live alone, maybe they can join a local meal delivery service or participate in community lunch groups. A simple routine like this can make sure they are getting enough nutrients and enjoying their meals.

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For many men – and women – hair loss may seem unavoidable as we age. Yet through a mix of lifestyle changes and medical intervention, the situation can change. Hair thinning affects both men and women, and hair loss over the age of 50 and the reasons for it are as diverse as the treatments available.

While some use diet or over-the-counter supplements, others get prescription Finasteride at UK Meds or pursue other medical options. Armed with a willingness and proper advice, you can find out what suits you best.

Basic causes of hair loss over 50

Hair thinning over the age of 50 is usually the result of a combination of genetics, hormone changes and external stressors. Men experience male pattern baldness, also referred to as androgenetic alopecia, while women experience more diffuse thinning. Hormonal changes, especially in postmenopausal women, tend to exacerbate the process.

Thyroid activity, nutritional deficiency and stress can also accelerate the loss of hair. That is why the initial part of any treatment should involve a comprehensive evaluation with a medical practitioner to ascertain the probable reason behind the loss.

Read more: Feeling burnt out?

Different medical treatment options

Among medical treatments available, Finasteride is perhaps the most widely spoken-about treatment for male pattern baldness. It is a prescription treatment for hair loss based on its ability to alter the hormonal action within the scalp. Though it does not make new hair grow for every patient, it is used as a first choice by many clinicians in the UK for patients who want to slow or treat thinning of the hair. Like any medical treatment, Finasteride does have potential side effects and varying degrees of results. It should also be considered within the context of a more enduring strategy, supplemented with lifestyle changes where possible. Other treatments may involve topical treatments such as minoxidil or more novel treatments such as low-level laser treatment.

The role of nutrition

Nutrition also serves to promote the structure and growth of the hair. Hair follicles need a continuous supply of the nutrients including biotin, zinc, iron, vitamin D, and protein in order to be strong and active. These essentials in the diet will make the existing faults in the hair particularly worse in elderly people whose ability to absorb them may lessen with age.

Increasing nutrient-dense foods such as leafy greens, eggs, nuts and seeds, oily fish and legumes can promote the well-being of your scalp and follicles. Certain people may also need supplements prescribed by a nutritionist or dietitian if deficiencies are indicated through blood work. Always ensure supplements are complemented with a well-balanced diet and used carefully when taken with other medications. It does bear mention that although diet will not reverse genetic hair loss, it can promote the scalp environment and act in synergy with medical treatments.

Combining diet and medication

Instead of considering both diet and medicines as independent solutions, numerous individuals achieve the greatest success through the integration of both in a sustainable regime. Medicines such as Finasteride can stabilise the effects of hormones causing hair loss, while nutritional changes lay the groundwork for sustainable scalp health.

This also encompasses lifestyle issues: quality sleep, decreasing alcohol consumption and exercise can all indirectly impact the health of the hair. Others will also research more natural topical treatments or essential oils, although the supportive evidence is still limited.

The importance of stress management and lifestyle in hair health

Chronic stress is also responsible for hair loss disorders, in which stress triggers more follicles to shift towards the shedding phase. Over time, unresolved stress also impacts sleep quality, hormone levels and immune system function, all of which possibly have a role to play in the health of the hair.

Simple practices such as yoga, meditation and mindfulness can bring relief from stress and calm the nervous system. Social interaction, hobbies and regular physical activities can also act as buffers to everyday tensions.

Establishing a consistent sleeping schedule is no less critical. Hair cells, like all fast-growing cells, reap the benefits of rejuvenation during good-quality sleep. Strive for seven to eight hours nightly and establish sound sleep hygiene practices: no screens in the evenings, minimal use of caffeine after noon and a cooler and darker bedroom.

Managing hair loss in your life

Losing hair over 50 can be frustrating, both emotionally and physically, but it should not have to be dealt with alone. Today’s treatment landscape provides more than just pills and serums—it presents a rounded perspective complemented by nutritional solutions and lifestyle routines.

Finasteride is still the top choice for many men in the UK through legitimate outlets with medical supervision. No treatment is a fixed solution to fit all men. The optimal strategy usually requires a combination of actions and open access to expert advice.

The first step, whether talking to a GP, shifting your diet, or just educating yourself, frequently holds the key to restoring both your hair and your self-confidence.

Key takeaways

• Hair loss after 50 often needs a mix of diet and medical support.
• Thinning hair in your 50s can be due to hormones, age, stress, or vitamin deficiencies. Treatments like Finasteride help many men slow down hair loss, but a balanced diet with nutrients like biotin, zinc and iron is also important for healthy hair growth.
• Healthy habits like good sleep and stress relief support better results.
• Managing stress, getting enough sleep and staying active can all help improve your scalp and hair health. Lifestyle choices play a key role in boosting the effects of any treatment or supplement you take for hair loss.
• Combining treatments with expert advice works best.
• Many people see the best results by using medical treatments like Finasteride alongside lifestyle and nutrition changes.
• Speaking to a healthcare professional ensures your plan is safe, personalised and more effective over time.

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In recent years fermented foods have risen in popularity, due to increasing evidence that they improve gut health. Fermented foods contain beneficial bacteria which aid digestion, boost immune systems, and improve overall wellbeing.

These days you can spot fermented foods in most supermarkets, not just health food stores, making fermented foods more easily accessible.

However, it’s surprisingly easy to make your own fermented foods at home. And once you start, you’ll be hooked!

What are fermented foods?

Food and drink becomes ‘fermented’ when it has undergone a microbial growth process. This is an anaerobic process whereby microorganisms break down food components such as sugars into organic acids, gases, and alcohols.

The fermentation process can include salt, yeast, or even just the preservation of the foods themselves. It’s what happens once the fermentation process takes place that makes the food magical.

People have been fermenting food for centuries, not just for preservation purposes, but to reap the health benefits which the food provides. Humans exhibit a unique preference for fermented food consumption that began to emerge in our ancestors as early as 10 million years ago.

Evidence suggests that the first fermented drink was a fermented alcoholic beverage made from fruit, honey, and rice found in Neolithic China dating back to 7000-6600 BCE. Nowadays, commonly-found fermented foods include kimchi, sauerkraut, apple cider vinegar, cheese, kefir, kombucha, sourdough bread, and miso.

Probiotics vs. prebiotics – what is the difference?

There are some crucial differences between probiotics and prebiotics. Probiotics are living microorganisms, the beneficial bacteria, found in fermented foods which directly support your gut microbiomes. Our guts are filled with millions of microorganisms which maintain good digestion, and probiotics act as a way of repopulating your gut. Probiotics can help with digestion issues, such as diarrhoea, and bloating. They can also be helpful when dealing with lactose intolerances.

Prebiotics are different. They are non-digestible fibres which serve as food for the healthy bacteria in our gut, and can be found in foods like garlic, onions, and bananas. Prebiotics may help with digestion, constipation, mineral absorption, cholesterol, and the immune system.

How fermented foods benefit your gut biome

Maintaining a healthy gut microbiome plays a massive role in our health, as it can significantly impact bodily functions. Each person’s gut microbiome is unique, with scientists estimating that there are around three million genes in the gut microbiome compared to the human genome’s 23,000 genes. Your gut microbiome has a symbiotic relationship with the body, and works to minimise disease risk, support immune function, and may even improve mental health, according to some experts.

Safe fermentation from home

It is both safe and delicious to experiment with fermenting your own foods from home. Easily fermentable foods include vegetables such as cabbage and carrots, dairy products such as yoghurt or kefir, or drinks, such as kombucha.

Another article you may like: Five foods that help with the symptoms of menopause

6 Tips before you begin to ferment

1. Ensure all your jars are sterile and have been thoroughly washed with warm soapy water, before being well dried.
2. Using fresh ingredients can minimise risks, by ensuring the food is not already beginning to rot.
3. To prevent any diseases while storing and preserving foods, such as botulism, it is crucial to limit oxygen exposure. You can do this by submerging your ingredients in a jar with a fermentation lid, or a vacuum seal, for safety.
4. Always use tried and tested recipes.
5. Whilst fermented foods can be kept outside the fridge, once the fermentation process is complete, storing your fermented foods in the fridge will allow for them to last as long as possible.
6. It is always best to stay vigilant whilst fermenting your own foods. If something smells off, or you are unsure about the safety of your fermented foods, it is always best to throw it away.

How to make sauerkraut

What you need:

• 2kg very firm, pale green or white cabbage (any leathery outer leaves removed), cored and shredded/finely sliced
• 3 tbsp coarse crystal sea salt (or 6 tbsp flaky sea salt)
• 1 tsp caraway seeds
• 1 tsp peppercorn

1. Begin by washing a large bowl and rinse it with boiling water in order to fully sanitise it. Make sure that your hands, the container you will store it in, and anything in contact with the cabbage are clean.
2. Shred the cabbage thinly before adding to the bowl with your coarse salt.
3. Massage the salt into the cabbage for five minutes, then wait a further five minutes, before repeating this step again, and combining the peppercorns and caraway seeds.
4. Press out all the air bubbles from the cabbage by covering the surface with clingfilm, before pressing down.
5. Then weigh the cabbage down to minimise air bubbles, by using heavy plates, or small weights. Once done the level of the brine should rise to cover the cabbage a little
6. Cover the tub and leave in a dark place at a cool room temperature (about 18-20*C) for at least five days.
7. Check the cabbage, ‘burping’ it daily to release any trapped air, whilst keeping it in a cool place.

It will be ready to eat in five days, but for maximum flavour leave the cabbage to ferment for anywhere between 2-6 weeks (about one and a half months).

How to make yoghurt

• 2 litres milk
• 10 g yoghurt culture (or 2 tablespoons of homemade or commercial yoghurt)
• ½ cup powdered milk (for thicker yoghurt)

1. Pour the milk into a pot. If you want thick yoghurt, add the powdered milk at this stage. Mix well.
2. Gently heat the milk until it boils, being careful not to burn. Stir to prevent the milk from sticking to the bottom of the pot.
3. When the milk reaches 82*C, remove it from heat and let it cool down to 42*C. To speed up the process, plunge the saucepan into a sink filled with ice water.
4. Then add the starter culture to a small amount of your warm milk and mix well.
5. Pour this into the remaining milk, making sure you stir well to distribute the culture in the milk.
6. Pour the inoculated milk into one or more containers. Close, and place into either a yoghurt maker, turned off oven, or pressure cooker.
7. Let it sit and incubate for 4 to 8 hours. Fermentation speed varies according to temperature and incubation method. The longer the incubation, the denser and sour the yoghurt will be.
8. Then place in the fridge for 8 hours, or overnight, before enjoying.

For more information on fermenting, check out this beginner’s guide. There are also plenty of fermenting fan groups on Facebook, like this Wild Fermenting one.

Isabella Poderico

Overly enthusiastic and obsessed with everything a little nerdy, Isabella has written about everything from movie premieres to politics. She can often be found, as many writers often are, sitting in front of her laptop typing away obsessively in an extortionately priced independent coffee shop.

The post The benefits of fermented food and how to get started at home appeared first on Silver Magazine.

I can’t think of anything more delightful than a salad to celebrate the summer season. But the UK being what is, how about something a little different? Our weather isn’t always great, so how about some of these warm salad recipes.

I find nothing more disappointing than a lacklustre salad though. If we’re making a salad, especially a warm one, I want it to knock it out the park.

Warm salads are a great way for you to get vitamins and nutrients into your diet. Although cold salads are good and refreshing, a warm salad resonates differently. The heat of a warm salad amalgamates the flavours while bringing you a satisfactory meal. With endless combinations, regardless of your preference: meat eater, pescetarian, vegan etc, a warm salad is good for all.

We’ve put together five best warm salad recipes that are super easy to make at home.

Japanese enoki warm salad with sesame dressing

Enoki (or えのき) is a Japanese term for a long thin mushroom. They are very popular in East Asian cuisines and are easy to cook. This is a hearty vegan salad, with oodles of protein-packed noodles.

Ingredients

150g enoki mushrooms
1 finely chopped clove garlic
Cooking oil (any you think best fits)
1 chopped leek
1 chopped spring onion
Grated carrot
Grated cucumber
Chopped coriander leaves
Sesame sauce
White sesame seeds to decorate (optional)

Method

Cut off the base of the enoki mushrooms (you can do this by using a knife or scissors). In a pan, heat your oil and add your garlic and cook for around a minute. Place your enoki mushrooms into the pan and stir while letting it sauté.
In a separate pan, add your grated and chopped vegetables together. Then stir-fry together. Place the Enoki mushrooms and the stir-fried vegetables together and serve in a bowl.

Drizzle sesame sauce over the warm salad, then sprinkle white sesame seeds to decorate. Sit back and enjoy the blended flavours!

I recommend adding bonito flakes to this dish to enhance the taste further (obviously not if you’re vegan!).

Read more: Five of the best salad dressings

Warm chicken salad with feta cheese

Did you know that having chicken in your diet can help strengthen bones and has vitamins and minerals that help the brain function. It is also a good source of protein and collagen, and is well-suited to warm salads. If you’re vegetarian, consider swapping out the chicken for griddled peaches, warm beetroot, and nuts.

Ingredients

2 chicken breasts
Mixed salad leaves
1 red pepper
A handful of red cherry tomatoes
1 red onion
Black and green olives
100g feta cheese
Dried oregano
Rosemary

Method

Start by cutting the chicken into small chunks then drizzle cooking oil over the chicken breasts. Place them into the oven and let it roast for 20-25 minutes or until done.

Chop your red pepper, red onion, cherry tomatoes and olives then place them in a pan, along with the mixed salad leaves and fry to however long you think they need. Set aside and wait for the chicken to be cooked.

Once the chicken is ready to be eaten, toss the cooked chicken chunks and vegetables into whatever bowl you like to combine.

Crumble the feta cheese on top, accompanied with dried oregano and rosemary for seasoning, and you have created a yummy warm chicken salad with feta cheese.

Warm rice vermicelli noodle salad with sweet chilli sauce

This recipe is inspired by Thai cuisine. Vermicelli noodles are gluten-free and go
exquisitely with salads, intertwining with the chilli sauce which adds a richness to a warm salad.

Ingredients

2 large carrot
2 spring onions
1 cucumber
1 red cabbage
Edamame
Black sesame seeds (optional)
Sweet chilli sauce

Method

Cook the rice vermicelli noodles by following the package directions. They normally require 2-3 minutes to cook. Then set aside.

Peel your two large carrots and cucumber into thin strips, using a peeler (a knife can be used also). Next, shred the red cabbage into thin pieces and chop up the spring onion.

Sauté your vegetables by putting them into a frying pan. Then add the edamame, and cook for about 2-3 minutes, or however long you think they should be cooked for.

Assemble your warm salad, by combining the rice vermicelli noodles and cooked vegetables and thoroughly mix.

Accompany the salad with sweet chilli sauce and decorate with black sesame seeds by sprinkling them on top.

Warm salmon salad

Are you a lover of fish? A pescatarian? Then this salad is a game changer. Adding salmon to your salad is a good way of getting your omega-3 fatty acids which are known to reduce triglycerides and lower blood pressure.

Ingredients

2 salmon fillets
250g beetroot
250g tenderstem broccoli
90g watercress
250g asparagus
250g trimmed green beans
2 spring onions

Method

Firstly, cook your salmon. You can do this by using a frying pan, air fryer or putting it in the oven and letting it cook for 10 – 15 minutes. Or until the salmon can be flaked when cutting it open by using a fork.

While the salmon is cooking, chop the tenderstem broccoli, asparagus, beetroot and spring onions. Add to a frying pan to stir-fry. Combine the watercress and green beans to the pan and cook for about 3-5 minutes.

Once you think your vegetables are cooked, add to a bowl of your choice and set aside.

After the salmon is cooked, take it out of the oven and let it cool for about five minutes. Then cut the salmon into small pieces. Add the cut salmon to the stir-fried vegetables, give it a shake, and you have yourself a warm salmon salad.

For the dressing… you can pick! Some suggestions are squeezed lemon, garlic butter, or soy sauce, which is my personal recommendation.

Warm Asian tofu salad

For those who are non-meat eaters, it can sometimes be hard to find recipes that will help you get your daily protein intake. This warm tofu salad is a great way for you to bump up your protein intake, while making a dish that is equally delicious. Great news for vegans, who will love this one!

Ingredients

Tofu
1 red cabbage
2 carrots
A handful of green beans
Mushrooms
Chilli sauce
Sesame oil and soy sauce
Garlic powder
Black sesame seeds (optional)

Method

First step, prepare the tofu. Combine chilli sauce, sesame oil, and soy sauce with a sprinkle of garlic powder into a bowl and mix. Cut your tofu however you desire; small chunks, in blocks, etc. Then marinate the tofu.

Once marinated, toss the tofu into a heated pan and fry for about five or so minutes.

Add the cabbage, carrots, green beans, and mushrooms into a frying pan, and stir-fry for about three minutes.

Once you think the tofu and vegetables are ready to eat, place them in a large bowl and toss them gently to combine. Dot some black sesame seeds around the warm salad, then enjoy.

Elena Harris

Elena is one of Silver’s interns. She has a love for illustrating, reading, and all things media-related. She is a self-proclaimed coffee connoisseur who spends her free time in coffee shops sketching and journalling.

The post Five of our favourite warm salad recipes appeared first on Silver Magazine.

In the UK, where life expectancy has predictably fallen slightly in recent times but consistently trended upwards prior to the COVID-19 pandemic, it’s increasingly important to focus on our health and fitness. We live longer. So how can you stay active and healthy as you get older?

From governmental initiatives to scientific research, there’s a growing emphasis on the holistic health of older adults. This involves understanding how various aspects of lifestyle, from physical activity to social interactions, contribute to our overall health.

Below, we explore five key aspects to health and happiness in later life.

Physical activity

Physical activity is vital for maintaining health and mobility in older adults. The UK government’s Productive Healthy Ageing Profile 2023 update emphasises the importance of physical activity for healthy ageing, including the need for regular exercise to prevent diseases such as respiratory conditions, cancer, and cardiovascular disease.

Fitness programs for older adults are increasingly popular, including gym classes as well as team sports such as walking football. The latter allows older players to enjoy their beloved game with others and in their favourite football club home kit, without feeling off the pace.

Mental health

Mental health is an integral part of overall wellbeing, especially for the elderly. Regular physical activity is not only good for the body but also for the mind, triggering the release of endorphins, improving mood and combating conditions like depression.

There are lots of other ways to preserve cognitive function though, including enjoying old and new hobbies and maintaining a good sleep schedule.

Socialising

Staying socially active is another crucial aspect of healthy ageing. Engaging in community activities, joining clubs or groups and maintaining regular contact with friends and family can help reduce feelings of loneliness and isolation, which are common in older adults.

Volunteering is one option for becoming more active in the local community, making a positive difference in retirement while keeping the mind sharp.

Diet

A balanced diet is essential for maintaining health in older age. Eating a variety of nutrient-rich foods helps maintain energy levels, supports immune function and reduces the risk of chronic diseases.

It’s important to adjust dietary habits to suit changing metabolic rates and nutritional needs as we age. Consuming less salt can help to lower blood pressure, lose weight and reduce the risk of diabetes and heart disease, for example.

Read more: Thinking about ways to eat more healthily?

Health check-ups

Regular health check-ups are key to preventative care in older adults. These check-ups can help identify and manage health issues before they become serious, leading to better outcomes and ensuring a better quality of life for longer.

Visiting annually or more regularly depending on your health is a positive approach, regardless of whether you’re experiencing any symptoms.

In conclusion, staying healthy and active as we get older involves a multi-faceted approach with each element contributing to a bigger picture. By focusing on these aspects, we can all lead fulfilling lives beyond what we imagine possible.

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It might be raining (a lot) but it’s still summer, and that means salad, come rain or shine! But give your salad some dressing love and it will be far more than the sum of its parts. We put a shout out to some of our readers for their favourite dressings. And so here, tried and tested by our Silver readers, is a round-up of their best salad dressings.

What you put in your salad is up to you. There are a million different permutations, but for a dressing to work properly, it needs some specific components. You need an good oil, for the base. You need an acid to balance that heaviness out, like vinegar, or citrus, for example. Some kind of emulsifier will help to bind the oil and acid together, like mustard, honey, egg yolk etc. And finally, your creative aspects, the extras. Could be garlic, herbs, spices, honey, and so on.

Stick with that formula and you can’t really go wrong.

When making your dressing, don’t skimp on the oil quality. While oils make those sometimes-bland leafy greens taste better, they are also full of healthy fats which help you to better absorb the nutrition of your salad greens. Plus, oils can be beneficial to your skin and hair, act as an afternoon pick-me-up by increasing your energy levels and reduce inflammation.

A simple classic

Ingredients

Olive oil
Lemon juice
Salt
Black pepper

Did you know that olive oil is not just a flavoursome oil for salads, but one that is healthy for your heart? And if you splash out on extra virgin olive oil, that has a high level of antioxidants to keep your cells protected from damage.

Roz Bacchus recommends this super easy salad dressing that spruces up anything you throw together from the fridge. Measure out the ingredients judging by however much you require. First lots of olive oil, half a lemon is usually enough for the juice, and then season with salt and pepper. Put this all in a little pot with a lid and shake! Taste, add any extra you think is missing, then pour over and enjoy. You could swap out the lemon with white or red wine vinegar if you prefer.

The best creamy tahini dressing recipe

Ingredients

Tahini
Lemon juice
Garlic
Ginger
Maple syrup
Olive oil
Sea salt flakes

Sarah Olivier has the perfect recipe if you fancy a little more pizzazz. This nutty tahini dressing is a lovely healthy source of fat. Made from hulled sesame seeds, oil and salt, tahini is highly nutritious. It contains a variety of vitamins and minerals, is rich in anti-inflammatories and antioxidants, and some studies have shown it may decrease the risk of heart disease and type 2 diabetes.

A teaspoon or two of tahini goes a long way. Squeeze half a lemon over and crush your garlic. Finely grate the ginger and finish off with a splash of maple syrup and stir it all together with a fork or tiny whisk. Add a drop of cold water here or there for consistency. Season with salt and pepper if you like. Or leave it be and enjoy.

A taste of Asia

Ingredients

Soy sauce
Ginger
Orange juice
Garlic salt

Did you know that the Japanese word umami is one of the five basic tastes? As well as sweet, sour, salty, and bitter sensations. Umami is commonly considered ‘savoury’, but it is also described as ‘meaty’, ‘complex’, or even just ‘deliciousness’.

Roy Bacchus recommends these ingredients if you fancy some of that deliciousness. Just take two 2 tbsp of soy sauce, finely grate the ginger, squeeze over half a ripe orange and add a sprinkle of garlic salt. If you want to go the extra mile, you could even add 1 tbsp of sesame oil and a splash of rice vinegar.

Bringing restaurant quality to you

Ingredients

Toasted walnut oil
Apple cider vinegar
Mustard
Salt
Pepper

Hilary Stringer says that the key to the best salad dressings is the quality of the oil and vinegar. Better quality oil will be thicker in texture and much more flavourful, so it is worth spending a little extra for a more lavish tasting experience.

Her recipe is restaurant-worthy and mixes toasted walnut oil with a very good apple cider vinegar for a multitude of health benefits. Hilary recommends a touch of light mustard, salt, and pepper to finish.

Read more: Have you been thinking about how to eat more healthily?

This one packs a punch

Ingredients

Chilli oil
Lemon juice
Sea salt
Tarragon

Finally, we couldn’t miss Mandie Brame’s tarragon hit. An often-underrated herb, it has a slight anise or liquorice flavour to it. We love her recommendation of chilli oil as a spicy alternative to the humble olive, and it is balanced out with the acidity of the lemon juice. Sprinkle with sea salt and then add 2 tsp of dried tarragon (although if you have it fresh, even better). Bon appetit!

And we must finish with a shout out to Carole Preston, who recommends the dark horse that is pomegranate molasses for a little sweet and sour kick.

Beth Pratt

Beth is one of Silver’s interns. She loves reading and studying literature. Entering her final year of university, Beth still finds time to dance, swim, and have a pint with friends. Her favourite hobby is going to coffee shops, if you can call it a hobby!

The post 5 of the best salad dressings appeared first on Silver Magazine.

Wrinkles and fine lines are signs that we’re still here, have lived to tell the tale, and perhaps gained some wisdom and insights along the way. One of which might be that it’s totally fine to want to keep your skin looking and feeling vibrant if you want to. The benefits of collagen can do just that, even if you’re vegan.

In fact, nourishing your skin can not only make you feel and look great, it also keeps you healthy. Your skin is an integral part of your immune system, forming a physical barrier to many toxins.

The same nutrients that keep your skin youthful are needed for flexible joints, strong bones and a healthy gut, too. They’re all made of connective tissue, and so all require the same raw materials. The largest of which is collagen.

What does collagen do?

The underlying layer of your skin (your dermis), is made up of 95 per cent collagen proteins, and these are what enable your skin to ping back if you tug at it. You tend to produce fewer of these as you age, and your skin starts to lose its ping-back-ability. Instead, gravity wins out, causing sagging, drooping and wrinkling. When you frown, laugh and express yourself, your face stops smoothing itself out again as fully as before.

There are now lots of studies showing the benefits of marine and bovine collagen supplements

Added to this is photoageing caused by sun damage: those pesky ultraviolet rays. Year in year out, your skin works hard to repair itself, each time creating tiny layers of scar tissue. This scar tissue builds up to form wrinkles, rough skin, brown spots and other pigmentation changes. Cigarette smoke and pollution impair collagen fibres further, and you might also be genetically structured in a way that makes you more susceptible to collagen damage.

The good news is that adding ready-made collagen can help. There are now lots of studies showing the benefits of marine and bovine collagen supplements on dry, wrinkly and damaged skin.

But what if you’re vegetarian or vegan?

There are new vegan laboratory-engineered products, like Vollagen that contains the same range and ratios of amino acids as collagen, and PrimaColl, which mimics its structure. These are very new, and initial reports seem promising. You can also increase your intake of nutrients that help you to make more of your own collagen, as well as protect the collagen that’s already there. Here’s how you can do that on a vegan or vegetarian diet.

Silver’s Pro Ageing Stem Cell Regenerator Serum is vegan, 100% natural, and collagen-free

Collagen ingredients

The actual ingredients you need to make collagen are fairly simple, as it’s a protein structure – so you just need amino acids, the building blocks of proteins.

Amino acids

Eating more tofu can help

Collagen is made of 18 different amino acids, and you should be able to consume or make plenty of those from a vegan or vegetarian diet – but not everyone does. So here are tips for getting enough amino acids into a plant-based diet:

• Have tofu, tempeh, beans, chickpeas or lentils with every meal
• Also include a variety of nuts and seeds
• Vary your grains: wheat, oats, rice, barley, rye and millet all contain small amounts of protein, as does quinoa
• The more different kinds of all of these things you include over a typical day or week, the more different kinds of amino acid you will have
• This will also provide a better variety of plant fibres, which should help your microbiome do a better job of keeping your skin healthy

If you are vegetarian, the same applies, but you can also include eggs and dairy products, such as cheese and milk, as these are also rich in amino acids.

Your body will use vitamins and nutrients, like vitamin C and iron, when repurposing these amino acids into collagen. It’s likely that you’ll already have a some of these nutrients in your diet already. However, if you don’t have enough, you’ll need to make some changes to your diet to increase these nutrients. 

Learn how to get more of these nutrients in part 2 – How to generate more collagen in a vegan or vegetarian diet.

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post The benefits of collagen in your diet – and what if you’re vegan? appeared first on Silver Magazine.

Thanks to a more open dialogue around the menopause, there is now far greater awareness about the symptoms of menopause in women. But it’s becoming increasingly apparent that it affects more than just the physical. It seems that menopause might spell the end of your relationship.

*Sensitive topics

It’s estimated that a third of the entire UK female population are currently menopausal, which equates to around 13 million people. Right here, right now.

For the majority of women, menopause typically starts between the ages of 45 and 55. However, early menopause can affect women if their periods have stopped before they turn 45. Or if they’ve had menopause enforced for another reason, such as cancer treatment affecting the ovaries, as a result of chromosomal abnormalities, infections, or even an autoimmune disease.

Whatever your age, or reason for being in menopause, it can bring a ton of aggravation. And not just for the one going through it.

The impact on relationships

The changes and imbalances in your hormones when going through the menopause can have a significant impact on your mental health, causing you to have brain fog, feel anxious, overwhelmed, and have low self-esteem.

Various studies have shown menopause can greatly impact relationships, with one study showing that 7 in 10 women blame menopause for their divorce. In addition to increased divorces, there is also sadly a link between menopause and domestic abuse (DA), with more women reporting an increase in this during the menopausal period.

67 per cent of the 1,000 women who participated expressed concern that it led to a rise in domestic abuse and arguments.

This can be particularly challenging when dealing with the physical and mental impacts of the menopause, so it’s important to seek advice if possible during this difficult time.

Thankfully society has now placed greater focus on mental health and raising awareness of domestic abuse, meaning accessibility to support is better than ever before. As well as dedicated DA support, there are also now menopause specialists and charities available to offer guidance.

Sadly, only 20 per cent of these women had sought support to discuss perimenopause/menopause because they did not realize it was a contributing factor to their relationship breakdown at the time.

Taking care of yourself throughout the menopause journey

If you’re a Silver reader you’re probably perimenopausal, menopausal, or can see it on the horizon. So you’re probably all over this already. But it’s good to be reminded that you can prepare for the menopause. Well… kind of.

You can start preparing for the symptoms at least, finding ways to improve them where possible. You can’t exactly prevent the menopause from happening, but you can get your body ready.

Health
Try to eat a healthy, balanced diet and exercise regularly, as this can help you maintain a healthy weight and reduce the increased risk of chronic health conditions.

Sleep
It’s also important to get enough sleep so your body is well-rested. Avoiding caffeine in the evening and winding down before bed can help you adhere to a regular sleep schedule. And put down that mobile device an hour before bedtime.

Stress and breathing
Practicing deep breathing and relaxation strategies can assist with this too, as well as helping to reduce your stress and anxiety levels.

Avoiding the heat
Hot flushes can occur at any time during the day, typically lasting for a few minutes. Be sure to avoid any triggers such as alcohol or spicy food in order to help you deal with this.

As your oestrogen levels begin to drop during the menopause, every part of your body is affected. You can investigate HRT, but staying healthy and eating for menopause will help loads.

Changes in the workplace

The government published Our Vision for the Women’s Health Strategy for England in December 2021. This outlined plans to appoint the first ever Women’s Health Ambassador, giving a voice to women, including those who are menopausal in the workplace.

The UK Menopause Taskforce is said to be working with employers to promote best practice for supporting women with menopause at work, such as workplace adjustments and flexible working, sick leave, and open conversations to break the taboo.

Whatever happens, we need to keep talking and moving forward to support those working through menopause. And getting the right support where available.

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The post Could the menopause spell the end of your relationship? appeared first on Silver Magazine.

Brain fog is one of the most common and least appreciated signs of menopause. That ‘cotton wool brain’ where focus, memory, and concentration have drifted off elsewhere. The impact of this can range from mildly annoying for some, to sadly quite debilitating for others.

Swathes of perimenopausal mid-lifers have reported refusing promotions, for example, or giving up jobs and businesses they’ve loved and succeeded in, all because they can’t cognitively cope any more.

My mind has always been pretty sharp, but I’ve had brief spells of brain fog for decades when I’m tired, stressed or run down. Mostly I start losing words. Names of famous people and friends, and just random words I want to put in a sentence.

I love words, so forgetting them is a considerable frustration. One that, since perimenopause, has become more and more frequent, along with dwindling concentration levels and limited patience to deal with it all.

Is it brain fog, or dementia?

My first concern, like many my age (53), was whether this was the first throes of Alzheimer’s disease. It seems, however, that menopausal brain fog is a temporary state, and I’m likely to get my mojo back at some point. In the meantime, as a nutritional therapist, I’ve been researching everything I can do to support my perimenopausal brain.

My first concern, like many my age, was whether this was the first throes of Alzheimer’s

So why does it happen in the first place? Like most activity in our fantastically complex bodies, we don’t fully understand. But we do know that the reproductive hormones progesterone, oestrogen, and testosterone are important to the health of our brain cells, and protective against both cognitive and mental decline.

So when progesterone and testosterone start dropping, and oestrogen starts fluctuating in perimenopause – which can last for sometimes a decade – this is bound to have an impact. The first year after menopause, when periods stop for good, has been found to be the worst for brain fog, and that’s when oestrogen levels are likely to plummet.

Stress, menopause, and brain fog

Stress can contribute to brain fog

Midlife is also a time when we tend to have an awful lot on the many plates we might be spinning. With women increasingly choosing to have families later in life, perimenopause can often coincide with one’s children going through puberty, and the loss or additional support needs of elderly parents. By now we may also be struggling under the weight of accumulated responsibilities, traumas and general world-weariness. All of which can takes its toll on our short-term memory and general cognitive state.

Midlife is also a time when we tend to have an awful lot on the many plates we might be spinning

Our stress hormones and reproductive hormones are so closely linked that we need to support both at the same time. Stress hormones are made in the adrenals, and we make them all the time in a rhythm that usually contributes to health and wellbeing.

Elevated stress hormones, however, can disrupt menstrual cycles and fertility, and may impact hormonal transitions such as puberty and perimenopause. Depleted levels can also be problematic.

After menopause, we convert some of our adrenal hormones into oestrogen, progesterone and testosterone to help keep us ticking along, so we need them to stay buoyant. It makes sense to try and maintain regular patterns of adrenal hormones throughout our lives.

Balancing hormones

We can do this with regular mindfulness practices, like meditation, yoga, and qi gong. Moderate levels of exercise can also be helpful, such as brisk walking, running, and dancing.

Plus there are specific nutrients and ways of eating that can keep the adrenals balanced, such as B vitamins, vitamin C, zinc, and magnesium, as well as avoiding blood sugar spikes and crashes. Having regular protein and fibre, including early in the day with breakfast, and reducing sugar and refined carbohydrates, can really help blood sugar.

The same nutrients are also helpful for regulating reproductive hormones. Testosterone, for example, needs a lot of zinc and certain amino acids from protein. Oestrogen is a little more complicated: it’s metabolised in the liver and put through processes that require B vitamins, vitamin C, magnesium and a number of other nutrients.

These processes convert the oestrogen to different sub-types that may be stronger- or weaker-acting, according to what you need right now, or broken down completely to be got rid of. Before your body poos them out, however, some of the microbes in your gut microbiome check in to see if you actually need some recycling back into your system.

Read: How to boost the feel-good chemicals in your brain

So take care of your gut health

Look after your gut and microbiome health, with plenty of plant-based fibre and regular fermented foods. Interestingly, a well-populated gut microbiome can also help keep stress levels in check, and may even help with cognitive health.

Plus, of course, your brain needs good levels of hydration, which for most people means about two litres of water a day. Additionally, your brain cells need specific types of omega 3 fatty acids called EPA and DHA, which you can get in fish oil and vegan algae-derived supplements. There’s also a nutrient called phosphatidyl serine that can improve brain function.

Movement, and rest

I’d like to come back to exercise, because one of the most mind-blowing pieces of research I have found in recent years is this: “…resistance exercises and resistance training evoked substantial functional brain changes, especially in the frontal lobe, which were accompanied by improvements in executive functions. Furthermore, resistance training led to lower white matter atrophy and smaller white matter lesion volumes.” (Herold et al).

…one of the most mind-blowing pieces of research I have found showed “…resistance exercises and resistance training evoked substantial functional brain changes…”

This conclusion is based on just a small amount of studies, but it’s still motivated me to get some home weights and lunge on an almost daily basis.

Equally, it’s important to rest. Of course, lack of sleep is going to be feeding into any brain fog issues – who can focus on anything when sleep-deprived? There are lots of different layers of nutritional herbal support that can be so helpful here, from Montmorency cherries to valerian and Passiflora.

But for many there’s no magic sleep switch, and focussing too much on it may just be anxiety-inducing. But please make sure you get enough downtime. Carve out five minutes here, half an hour there, maybe even a whole day or weekend where you can, to just do nothing. Stare out of the window, read a novel or a magazine, relax in a warm bath. Or maybe a gentle stroll, or something artistic like sketching, painting or singing. You don’t want to stagnate, but you do want to feel rested.

Worried about brain fog?

If you’re concerned about brain fog, there are lots of tips here you can play with and see how they work for you. Of course, not everything is appropriate for everyone, so if in doubt, seek advice from a registered nutritional therapist and/or herbalist. And remember that, like puberty, this too shall pass.

FOODS TO HELP BEAT MENOPAUSAL BRAIN FOG

Foods rich in –
B Vitamins: whole grains, beans, seeds, nuts, mushrooms, avocado, fish, meat, eggs, liver, green leafy vegetables
Vitamin C: green leafy vegetables (raw), fruit (raw), onions (raw)
Magnesium: green leafy vegetables, nuts
Zinc: nuts, seeds, chickpeas, chicken, lamb, beef
EPA and DHA: oily fish (salmon, trout, sardines, mackerel, herring, anchovies)
Phosphatidylserine: soy beans, egg yolks, liver

Protein-rich foods: beans, lentils, nuts, seeds, cheese, eggs, fish, meat

Fibre-rich foods: vegetables, nuts, seeds, whole grains, beans, peas, lentils, herbs, spices, fruit

Fermented foods: yoghurt, kefir, well-ripened cheese, sauerkraut, kimchi, kombucha, miso, unfiltered apple cider vinegar (“with mother”)

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post Menopause and brain fog: will I ever think straight again? appeared first on Silver Magazine.