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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It takes time and effort to pull off properly, regardless of whether you take the natural route or require medical intervention. It’s not always practical for everyone to take the route of diet and exercise, whether due to excessive time commitments or a more critical weight situation. In these cases, one might opt to seek out professional weight loss treatment.

However, while some can get weight loss injections and pills on the NHS and access might soon be increasing, many have to pay premiums for the best weight loss treatment available. This can inspire people to seek out cheaper alternatives, but is this a wise idea? Everyone needs to live on a budget, but certain parts of life might not be suitable for scrimping on. This article offers insights into whether cheap weight loss treatments are the right choice for people combating obesity.

Cheap weight loss treatment is less effective

When you consider the cheaper ways to “treat” obesity, you’re generally going to be looking at solutions that move away from genuine medication. The cheapest so-called solutions are generally going to take forms that aren’t going to be that effective. People on budgets might seek out:

• Dietary supplements
• Weight loss patches
• Fad dieting

Dietary supplements and weight loss patches purport to be effective solutions in the fight for weight loss. They’re packed with ingredients like green tea extract, green coffee extract, glucomannan, citrus extracts, black pepper and a bevy of other minerals and plant products. Sure, these ingredients might have shown some signs of aiding with weight loss in some trials or animal testing, but they’re not the kind of thing that people with serious obesity-related health problems can rely on.

Trying to save money and effort by skipping prescriptions for cheap supplements won’t likely support you on your way to a healthier weight.

Cheapness might come at a different cost

Treatments like Ozempic, Wegovy and Mounjaro already come with risks related to side effects. So looking at the cheapest weight loss injections online should inspire you to ask, “why so cheap?” If you manage to find these prescription medications at a discounted price, which isn’t easy, you have to wonder where the pens are coming from. Some reputable prescribers offer saving schemes for patients, or payment plans. But cheap weight loss injections from third party dealers might be less than legitimate, or even unsafe.

Similarly, if you manage to find some sort of “miracle drug” without the same backing as the big names (and their generic alternatives), you could easily be putting yourself at risk of using unsafe substances.

The dangers of cheap weight loss meal plan/exercise regimes

Those who might want to take a more traditional approach, but can’t afford a personal trainer or nutritionist, could look into the world of budget meal plans and exercise regimes. However, these systems, while often useful for losing weight, are generally not formulated with the healthiest results in mind.

Plans like low-calorie diets and intense limitations are easy to sell to overweight people, however, they’re not sustainable methods for safe, healthy results. Embracing these kinds of methods can lead to results like:

• Depression and food anxiety
• Purging and binging structures
• Increased obsession with food
• Metabolic instability
• Fatigue, weakness and tiredness
• Muscle degradation

Sure, you’ll shed some pounds at first, but it’s not going to offer the lasting results you need for a sustainable lifestyle.

The best weight loss treatment is going to be one that works safely and consistently. If scouring the web for the cheap weight loss injections UK patients can access, you might not necessarily get the budget option you think you want. Matters of health should be approached with care and consideration, and investing in yourself shouldn’t be a matter of compromise.

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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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Apart from a lovely Quaker family in the Australian town where I was born, I didn’t really meet any vegetarians, let alone vegans, until I started university. A long way from being vegan-curious in those days.

Even then, I was an embarrassing, confused country bumpkin who was amazed that vegetarians couldn’t even eat chicken. On Mum’s side of the family, they farmed sheep for meat and wool. Going meat-free was never a consideration.

But in recent months, while I haven’t entirely quit eating food with a face, I have definitely become veggie-curious. There was never a moment of realisation. I didn’t have a big epiphany after watching a PETA video or driving past a field of frolicking lambs. It’s just something that has crept up on me after experiencing some out-of-character digestive issues. Glamorous, I know…

What’s up, doc?

For the past three months or so, I’ve been feeling full really quickly, my appetite has declined, and I’ve been getting uncomfortable upper abdominal pains. Cue the start of a medical mystery. I’ve lost count of the vials of blood that have been extracted from my arm.

I’ve had abdominal and pelvic ultrasounds, I’ve learned that my symptoms are consistent with gynaecological cancers. I’m on medication that, annoyingly, is taken half an hour before I can eat any breakfast.

Finally, the horror show of an endoscopy without sedation revealed that I have gastritis. Now I’m waiting on biopsy results to hopefully tell me why I can add this condition to the laundry list of things that have gone wrong with my body. But since all this gastrointestinal nonsense started, I have been making dietary changes in an attempt to feel a bit less foul.

Less fried food

Fried food has become heinous to me. I’ve pretty much cut out anything creamy or buttery. I haven’t made my ridiculous ice cream in ages. Red meat, ham and bacon are gone! I am still eating chicken and fish, but not in the same quantities as before.

If there was any turning point, it probably came when I went to a vegan dessert event. It was hosted by Danielle Maupertuis, a vegan executive pastry chef who has written a marvellous cookbook called Vegans Deserve Better Than A Fruit Salad. Chocolate mousse, cheesecake, delightful berry explosions, all made without bothering any animals. It was a revelation. I plan to fool carnivorous houseguests with Danielle’s desserts.

Need a cheesy fix? Try this vegan cheese recipe with herby hedgehog

The rise of the plant-based diet

Vegan and vegetarian food has definitely improved in the past decade. The options on menus are no longer unimaginative piles of lawn clippings and leaves. I am not the only meat eater who has eaten the meatless option by choice. Indeed, I had a delicious veggie burger at the BFI Cafe the other day and did not feel as if I was missing out.

I have started haunting the vegan section at Asda, discovering a delicious pumpkin and red chilli pesto that is great on crackers and a smoky bean and chipotle cooking sauce that is ideal for an easy dinner on a can’t-be-arsed night.

But before I get too carried away with my plant-based shenanigans, I asked a couple of doctors about how to go vegan without depriving yourself of vital nutrients.

Plant protein

Dr Sarah Bonza, of Bonza Health, where she specialises in perimenopausal and menopausal healthcare, reassured me that there is no need to worry, especially when it comes to getting enough protein. She suggests eating more legumes, nuts, seeds, soy products, such as tofu, and supplementing with plant-based protein powders.

“I also advise ‘plant protein pairing’, which essentially means that you pair up different plant sources to ensure you complete the necessary amino acids for your body, which are the building blocks of protein,” she says.

As we get older, our protein requirements increase

Examples of plant protein pairing include combining soy, with its nine essential amino acids, with legumes, which are healthy, but low in the amino acid, methionine. Legumes can be boosted by being paired with grains, which are higher in methionine.

As we get older, Dr Shireen Kassam, founder of Plant Based Health Professionals, cautions that our protein requirements increase. As well as eating more legumes, nuts, seeds and soy products, Dr Kassam says that some of the newer plant-based meat alternatives, such as Quorn, can be useful sources of protein.

“Including fortified soya foods such as calcium-set tofu and soya milk is a great way to get calcium and protein, plus all the additional benefits that soya provides in the diet,” Dr Kassam advises. “Aim for two portions of soya a day.”

Dr Kassam advises vegetarians and vegans over 50 to take a daily or weekly Vitamin B12 supplement, as well as including a source of omega-3 fats every day, such as flaxseeds, walnuts, hemp seeds and chia seeds.

“Older adults on a plant-based diet may want to consider an algae-based source of long chain omega-3 fats, such as DHA and EPA, as there is some evidence that these fats support better brain health,” she says.

Is a plant-based diet the way forward?

It’s a lot to take in. I’ve been cooking proper meals since I was 12 years old. Mum would leave meat out to defrost before she went to work. I’d come home from school and have to do something with it, like a daily MasterChef challenge. In that time, I’ve developed obsessions with so many cuisines and ingredients that are no good for gastritis. But I’ve definitely become less confused and more respectful of meat-free and vegan diets.

I’m not sure I’d ever go fully animal-free. But after three months of being a medical mystery with a digestive system akin to a blocked sink, I’m prepared to explore more genuinely yummy vegetarian and vegan options. Kate Moss may have said nothing tastes as good as skinny feels. I say I’d rather eat food that tastes good and makes me feel less like hot garbage. And if that food is plant-based, then bring it on.

Georgia Lewis

In a career that has spanned Australia, the Middle East and the UK, Georgia has written about all sorts of things, including sex, cars, food, oil and gas, insurance, fashion, travel, workplace safety, health, religious affairs, glass and glazing… When she’s not writing words for fun and profit, she can usually be found with a glass of something French and red in her hand.

The post Vegan-curious. Am I becoming a vegan by accident? 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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I tried DNA profiling to find out more about my diet, my health, and my genetic makeup. And ultimately what I can do with that information…

I’m a 53-year-old woman and like everyone, my feeds are filled with targeted ads. Top of the list appears to be ‘comfy’ bras, which is hilarious as I don’t wear bras (hoping the stupid tracking cookies pick that up now). But a very close second are swathes of companies touting hormonal weight loss solutions. Particularly aimed at menopausal women.

It’s 2023 and we all know that hormones affect your weight. Stress hormone cortisol helps makes you fat. Leptin, insulin, oestrogen etc influence our appetite, metabolism, and body fat distribution. At a time of my life when hormones are in flux, this seems a sensible thing to look at.

Is my weight and health trajectory written in the DNA stars?

But I wanted to take this one step further and look at my genetic makeup, and how that influences my body and health. Is my weight and health trajectory written in the DNA stars? How much of what makes up my DNA profile affects whether I’m fat, thin, healthy, have a heart problem, lose my marbles…

So I found Muhdo, and got in touch to explore my DNA destiny

Muhdo is a company that offers a bunch of bioinformation and epigenetic data services. For the purposes of this article, I picked the straightforward ‘DNA Health’ package (£125), although I think I have epigenetic data to follow. I can come back to this later if that’s the case.

They sent me a smart box in the post, with easy instructions and a reply-paid container to return my saliva sample in. I downloaded the app, answered all the questions, popped my drool in the post, and about two weeks later I got a text saying my results were in.

Crunch time

The first thing I see when I get the results is that I have a high ‘virus risk’ score. Great. There’s a list of ‘Genes of interest’ that relate to this (and to all the results), and underneath each result an explanation and some advice. I’ve screenshot some of this so you can see what it looks like, but missed out the bits about washing my hands properly and getting exercise, because, well duh.

As for the rest of it; well, it’s a very mixed bag. I’m going to go through just some of my key results here, because there is MASSES of information. It’s really interesting, actually. And each result, whether it’s good, bad, or indifferent, is accompanied by a breakdown of the genes, the condition, supportive advice and dietary advice, and a bunch of helpful links. There’s a lot of work gone into this.

Diet

Let’s start with the juicy stuff. The results are displayed in sliders that go from red to green, and here I’m a reasonably solid amber/normal average. My response to carbs is Normal, as is my ‘snacking risk’ (“Your genetics link you to a normal likelihood to snack”), metabolic rate, and fat distribution.

Talking of fats – neither saturated fat nor unsaturated fats are particularly my friends when it comes to weight. But interestingly I wouldn’t gain as much benefit from focusing on unsaturated fats as someone with a different genetic variant. The advice around fats for me is a mix – nut oils, flaxseeds, sardines, salmon, tofu are best. But saturated fat is also ok, and helps with the absorption of vits A, D, E and K. So easy on the fats for me, but not to obsess about cutting out saturates.

…my genetics apparently mean I’m not linked to a particularly strong fondness for sweet-tasting foods

In the green/positive corner I have a Good response to protein, which is useful to know, and there’s a list in the helpful bit about amino acids and the sources thereof. And my genetics apparently mean I’m not linked to a particularly strong fondness for sweet-tasting foods.

This feels right. I don’t really like sweet things like cake or chocolate. I’m not mad for puddings and will generally go for the cheese board at a restaurant. So I’m a bit surprised – and sad – to see that my genetics may cause me to be more sensitive to lactose, particularly as I age. And it’s the same with my sugar response, which is not just sugar, but all simple carbohydrates; sucrose, lactose, fructose, maltose (cereal grains) and so on.

I scoffed, thinking of how much I love a cheese sandwich. I eat loads of them! And then it dawns on me that I’m actually really fatigued. A lot. Could it be… could it be bread and cheese that’s doing this? Oh my god.

Read more: How to generate more collagen in a vegan or vegetarian diet

Health and Physical

Bit of a mixed bag here – and these are two separate sections. I’m lumping them together because ‘Health’ only has five areas.

On the Health section, I’m Normal for bone mineral density, obesity risk, and diabetes risk, so I can’t blame the spare tyre on genetics. Interestingly I have a sensitivity to caffeine, which again feels right. I can’t tolerate more than one cup of coffee before getting all antsy. And like the virus risk, I’ve got a higher than average chance of having colds and flus “compared to most people.”

Into the Physical and I’m thrilled to see that there are THREE sections in which I am Gifted. These are muscle power, muscle stamina, and power-to-weight ratio. I’m STRONG AS ALL HELL! I’m in roughly the top 15% of all people tested.

I also have an ‘above normal’ O2 usage. “You have gifted variants for oxygen usage… an increased VO2 max can lead to greater blood vessel dilation and therefore more nutrients being delivered around the body.” Perhaps this helps to inform the lower risk of inflammation that I also enjoy. “You have a lower inflammatory response and the genetic markers linked to inflammation are favourable for you.” Excellent.

The rest of the Physical section is firmly in the Normal zone, and that’s my anaerobic threshold, recovery rate, muscles mass, injury risk, lean body mass, and exercise effect on weight. Have to say, I’m pretty chuffed with the physical results. It’s a bit late for me to become a professional body builder, but this information is going to be useful at the gym.

There is a lot of data and information

You don’t really need to read much more about my results; there’s a heck of a lot of data. The vitamin profiling is interesting actually – I have a greater risk of vit D and selenium deficiency, for example, and would benefit from plenty of omegas and choline (had to look that one up). And again, there’s advice about where to get these things in your diet.

You can also download your raw genetic data, although goodness knows what you’d do with it

As well as the results, you get an outline Health Plan, a breakdown of your ‘DNA Diet’ balance which includes your metabolic rate, what your macros should be, when you should eat the most calories through the day, and a bunch of other guidance.

You don’t get a designed diet although I suspect that will come. What you do get though is the opportunity to set up your own tailored training plan based around your genetic results. You can also download your raw genetic data, although goodness knows what you’d do with it. I downloaded mine, just to have a look. It’s a weird feeling, seeing your very existence displayed as a massive list of numbers and codes.

Can it predict disease and death risk?

This is one of the questions I asked when interviewing Muhdo’s Wez before leaping into this. Would my DNA profile be able to predict whether I would be more likely to have cancer, dementia, a heart attack. He was keen to point out that this is not what Muhdo do – they’re about health and lifestyle. The option to delve deeper into those potential morbidity risks are available, but Muhdo doesn’t do this. And honestly, would you want to know?

“Apart from anything,” Wez said, “what a massive responsibility to deliver that sort of news to someone, you will probably get cancer. No, what we do is look at your genetics to help you improve your health, based on your makeup. That’s all.”

Muhdo don’t just do DNA reports though. There are brain training exercises, face scans/skincare analysis, and blood tests for things like cholesterol, antibody profiles, and thyroid performance.

So what next?

I’m going to take the information I have and make some lifestyle changes. Actually, I’m probably going to read it all again, and re-read it, because there’s a lot. But it feels like useful information to have, so I should use it.

I can see sugar, dairy and wheat taking more of a back seat, although I don’t plan to be militant about this. I’ll definitely bump up the Vit D, particularly as the shorter days draw in, and choline, which impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism.

I’ll look into selenium, which is important for thyroid function, metabolism, and the immune system. For someone who is a bit tubby and will probably catch colds, this definitely sounds like a good thing to increase my intake of.

In terms of exercise and my awesome physical genetics I shall carry on doing nice long dog walks, but in the gym I will focus more on weights and resistance exercises. It’s something that’s advised for people over 50 anyway, so that’s all good.

Your data

If you’re worried about security and anonymity, Wez is keen to reassure me that I’m well protected. In the FAQs section of the site it states: “All our customers’ genetic data is triple locked. First our customers are anonymous to us in the database. Each customer is given a unique ID number, it is only with this code that the customer can unlock the data and have it displayed on their private mobile app. Secondly all customer data is encrypted throughout the data journey. So if anyone were to capture our data it would be both anonymous and encrypted. Thirdly we store customer genetic data on secure AWS servers.”

As for me…

I will be curious to see if the changes make me feel healthier and fitter, and if I lose weight. I’m interested also in the fact that some of the results felt completely right – like not having a sweet tooth, or being sensitive to coffee. But others less so – I’ve always assumed that I was able to tolerate wheat and dairy just fine, but hey. Maybe not.

If biohacking is something that interests you, this seems like a good place to start. I’ll let you know how I get on!

www.muhdo.com

Sam Harrington-Lowe

Sam is Silver’s founder and editor-in-chief. She’s largely responsible for organising all the things, but still finds time to do the odd bit of writing. Not enough though. Send help.

The post I got DNA profiling to determine my diet and health appeared first on Silver Magazine.

How to eat more healthily? It’s a highly ranked search term, indicating that a lot of people are thinking about what they put in their bodies. But you don’t have to completely overhaul your diet. A few healthy eating tweaks and tricks can make a big difference.

Up your fibre

Are you getting your 30g of fibre every day? Did you even know that is what you were meant to be eating? According to the British Heart Foundation, this is the amount of fibre that keeps our digestive systems healthy.

Wholegrain options are a great way to switch out foods we may regularly eat, for example pasta, rice, or bread. Most supermarkets now are price-matching their products, so buying wholegrain options can be a cheap way to up your fibre.

Fibre bars and snacks are made to look very appealing and ‘healthy’. Don’t be fooled

For breakfast, opt for wholemeal toast or high-fibre cereal such as plain Weetabix, or oats for a porridge. Adding fruit to this will make it yummier and add fibre.

For lunch it’s hard to beat a jacket potato with beans. Eat the potato skin. It’s a very high source of fibre. If you’re a potato lover, you can regularly create high fibre meals with golden roasties or spicy wedges.

You may hear about these fibre bars and snacks which are made to look very appealing and ‘healthy’. Don’t be fooled, they can be packed with sugar. Instead, have fruit.

For dinner, a warm tomato and kidney bean curry, packed with spices and veggies. Pair this with wholegrain rice and you’ve well exceeded your 30g daily fibre target.

Five a day keeps the doctors away

Going to the doctor isn’t always the most enjoyable task. Diets high in fruit and vegetables are linked with lower risk of diseases, strokes, and cancers. We all know about eating your five a day, but it’s also important to ‘eat the rainbow’.

This means having a combination of fruits and veg – all colours of the rainbow – as they offer different nutrients. It’s a simple way to eat more healthily.

(Image: Pexels)

When you’re next in the supermarket, have a look in the frozen section. It’s great value for your money buying frozen fruit and veg. It is still packed with the same nutrients and will last you way longer.

The planet will also benefit from you eating more fruit and veg. Growing and harvesting this type of food has a much lower environmental impact than others. A lot of the time we buy foods that get chucked away, especially with fruit and veg. According to The Eco Experts, households are responsible for 70 per cent of all UK food waste. This unfortunate figure should make us all want to use everything we buy.

When you’re next looking in your fridge wondering what to do with your left-over leaves, or all those berries, whip up a quick fruit salad, or smoothie for food on the go. Aim for zero waste in your fridge.

Higher protein, higher preservation

A varied protein diet is the best way to stay strong and maintain muscle as you get older. HealthHub offer lots of valuable information about the importance of protein. Swapping half of the meat on your plate for beans, lentils or sustainable fish can result in a much healthier diet.

Protein is also good for menopause symptoms. Read here for more menopause diet tips. 

Try making chickpea fajitas or a lentil dahl. Does eating a varied protein diet help the environment? Well yes, growing pulses helps in improving the soil health and reduce the number of fertilisers used. The farmers will thank you.

And if you were in any doubt about the carbon footprint of mass meat production, you should know that meat accounts for nearly 60% of all greenhouse gases from food production. So yeah, maybe aim for less meat.

(Image: Pexels)

Doesn’t always have to be fresh to be healthy

Don’t frown upon canned options. Foods such as beans, chickpeas or fish are examples of high protein sources. They are alternative way to incorporate protein into your diet, rather than buying fresh meat and fish. This may also save you some pennies. These tasty alternatives are an important way to keep a balanced diet.

If you’re a snacker, like me, nuts are such a good way to increase your protein. Specifically, almonds and walnuts. You can eat these by themselves or pair them with some apples and peanut butter.

A guide to hydration

We all know that keeping hydrated is so important, especially during the warmer months. There are so many funky and innovative ways to stay hydrated this summer. Eating water-rich foods is a good sneaky way to stay hydrated. The British Nutrition Foundation teaches us that we get around one fifth of our daily water intake from food. Whether that’s by eating the foods, creating smoothies, or making ice lollies. Foods such as cucumbers, celery, apples, or berries are great examples.

Try to limit or avoid drinking fizzy drinks and squashes.

You could even infuse your water with fruits and fresh mint to make a mocktail! There’s loads of great ideas in this feature on how to stay hydrated. Try to limit or avoid drinking fizzy drinks and squashes. There are far tastier ways to have your daily recommended sugar allowance. Which for those of you who didn’t know, is a max of 30g.

Carrying round a reusable bottle will give you constant access to water throughout your day. As well as doing your bit for the planet. Plastic bottles can be known to cause toxic chemicals transferring to your water in rising temperatures. I know I will be sticking to my reusable bottle this summer.

Drinking water may seem like such a simple thing to do. Getting in between one to two litres of water daily will make you feel so energised and refreshed. Pair this with all the other easy but effective tips and tricks we have given you, and you are set to be feeling your best. Remember, it is all about balance.

Combining healthy eating with a new fitness regime? – Find the right fitness class for you

Ellie Mongey

Having a three month break from uni, where she’s studying marketing, Ellie can normally be found in a coffee shop, on the beach or spending all her money on food. 

The post Have you been thinking about how to eat more healthily? appeared first on Silver Magazine.

As we age, our bodies produce less collagen. Our skin is built of 95 per cent collagen, which is responsible for its ping-back-ability. As it reduces, fine lines and wrinkle begin to appear. 

By increasing ingredients in our diet that help build and protect collagen, we can support and nourish our skin. You’ll reap the benefits of reduced fine lines, and an increase in the skin’s UV protection.

But collagen isn’t just about your skin. The same nutrients that keep your skin youthful are required for flexible joints, strong bones and a healthy gut. They’re all made of connective tissue, and therefore all require the same raw materials. The largest of which is collagen.

Building collagen in your diet

Collagen is a protein structure, which we can create from amino acids. Although amino acids are the basis for building collagen in the body, you’ll need extra minerals and nutrients to complete the repurposing of the amino acids.

Read how to get amino acids in your diet in part 1: The benefits of collagen in your diet – and what if you’re vegan?

Here are the specific vitamins and nutrients you’ll need to support the production of collagen, and what foods you’ll find them in.

Vitamin C

Fruit is a good source of vitamin C, and so are green leafy vegetables, onions and herbs. The less cooked the better – so garnish meals with fresh herbs in the winter to increase your intake.

Vitamin C is also an antioxidant, which means it can protect the skin from sun damage and other causes of photoageing. High levels of vitamin C were given to 4,025 women aged 40-74 in one study, and they reported fewer wrinkles and an improvement in dry skin.

Copper

Nuts and seeds are not just great for proteins, they are also a good source of copper, another co-factor for making collagen – and you may be pleased to hear that so is dark chocolate. 

Iron

Tofu, beans, chickpeas, lentils, spinach and chard are useful vegan sources of iron – and so is dark chocolate. Eating them with something rich in vitamin C helps you to absorb more of this mineral, so fruit dipped in dark chocolate, perhaps, or a chickpea salad with raw baby spinach  leaves. If you like blackstrap molasses, that’s also excellent for iron – it’s great in porridge and flapjacks.

Vitamin E

Vitamin E is known to help reduce collagen degradation, and a number of studies have also looked at how well it works in combination with vitamin C and other antioxidants.

You can find vitamin E in nuts, seeds, spinach, chard and avocados. There’s a bit of a theme developing here in terms of foods rich in collagen ingredients – time for some nutty spinach salads, perhaps?

Zinc

Zinc deficiency can have a detrimental effect on collagen production, but you can get plenty of zinc from nuts and seeds too. Zinc-rich foods like nuts were among those associated with fewer wrinkles in a Monash University study of 453 elderly Greeks, Swedes and Australians.

You can also get good levels of zinc from tofu, lentils, chickpeas and oats.

Silicon

Silicon is understood to help form crosslinks in collagen that provide structure and enable some of collagen’s properties and functions.

The most silicon-rich foods are green beans, bananas, wholegrains – and beer! Unfortunately alcohol seems to be one of the causes of collagen degradation, though, so go easy on those craft ales.

Research suggests that we absorb less silicon the older we get, especially females, so we may need to top up with a supplement – or eat lots of green beans and bananas.

Collagen protection

Some nutrients can protect the collagen that you’re making from sun and smoke damage, as well as natural ageing. Eating a rainbow of fruit and vegetables will give you a broad range of these, as many of them are pigments that give foods their colour. Some that have been studied for their skin protection include:

Lutein and Zeaxanthin

Lutein and zeaxanthin are both yellow pigments found in dark green, leafy vegetables including spinach and kale. Lutein seems to be able to protect the skin by absorbing blue-light and quenching free-radicals that may be produced in the skin after exposure to sunlight.

One study showed that a daily dose of 10mg lutein was effective at improving skin quality, but adding zeaxanthin more than doubled the benefits. Skin hydration increased by 60 per cent, skin elasticity by 20 per cent and the amount of superficial lipids present in the skin by 50 per cent. Those same lipids were oxidised 64 per cent less than without the lutein and zeaxanthin, so that’s a significant amount of protection. This is no surprise, as nutrients that are found side by side in nature often work together synergistically.

Resveratrol

Resveratrol is another antioxidant known to protect human skin from UV damage. It’s in chocolate (again!), as well as in red wine, especially from grapes grown in more northern climates as the skins make more resveratrol to protect against mould. A square or 2 of dark chocolate a day and a couple of small glasses of red wine a week may be more than sufficient, though – more than that may be counterproductive due to the alcohol and/or sugar they contain. So get the good stuff and savour it slowly. 

Hyaluronic hydration

Finally, it’s not just about the collagen. Your skin also needs to be plump and hydrated. Yes, you need water for this, but you also need a magical substance called hyaluronic acid that helps draw water into your skin.

NAG

You make hyaluronic acid from N-acetyl glucosamine – or NAG. A small 2001 study gave 53 women a food supplement that contained NAG alongside amino acids, minerals and antioxidants for 5 weeks. They had a 34 per cent reduction in the number of both visible wrinkles and fine lines compared to the control group who didn’t take the supplement. NAG is often marine derived, but can also be synthesised from corn, so check you’re taking the vegan form if you are fish-free.

How often should you include collagen nutrients?

Your skin renews itself every few weeks, the process generally slowing as we get older. So you need to include daily support, but you may not see results straight away.

Even if you are taking a collagen supplement or using a collagen cream, you might benefit from including nutritional support for your skin. Studies are starting to show that what you eat alongside collagen supplements affect how well you digest and absorb them, and their subsequent impact on your skin health.

There are also vegan supplements that contain some or many of the nutrients above, such as:

• Raw Beauty Lab’s Vegan Collagen Superfood
• Cytoplan’s Vegan Collagen (contains Vollagen)
• Together Health’s Beautiful Hair, Skin & Nail
• My Vitamin’s Plant Collagen powder
• Viridian’s S.P.F. Skin Pro-Factors
• Vivo Life’s Plant Protein Collagen Builder

And remember that these will all nourish your bones, joints and digestive tract too.

So whether you’re after glowing skin with healthy ping-back-ability, or a full range of health benefits, get some vegan collagen support in your diet every day.

Kirsten Chick

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

www.kirstenchick.com

The post How to generate more collagen in a vegan or vegetarian diet 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.

Medicinal mushrooms include oriental mushrooms such as shiitake, reishi and maitake, as well as chaga, cordyceps, coriolus and many more. Their medicinal properties are largely, but not exclusively, due to substances they contain called beta-glucans – so make sure any powdered form you are buying contains these.

Beta-glucans are known to modulate the effect of both the innate and adaptive immune systems – so both the more generalised protection they afford and their ability to target specific diseases and threats. They have also been studied for their anti-tumour abilities, which may be directly related to their effect on the immune system.

For a while it was thought by some that mushrooms were to be avoided by anyone with a candida or other fungal issue, and by anyone with cancer – but it seems, in fact, that the opposite is true. Mushrooms, whether categorized as medicinal or not, can have great benefits for fungal issues and the immune system.

Kirsten Chick by @HeardInLondon Photography

Shiitake are perhaps the best known of medicinal mushrooms, and have been readily obtainable in the UK for many years now. Fresh shiitake mushrooms are making a regular appearance in some supermarkets, and dried, whole shiitake have been reconstituted in oriental soup and stir-fry recipes for several decades.

Mushrooms … can have great benefits for fungal issues and the immune system

You can also buy shiitake powder, and other mushroom powders, either on their own or combined with other medicinal mushrooms, sometimes in capsule form to be taken like a supplement. However, I prefer to use all of these in cooking. I stir-fry whole mushrooms into stir-fries and mix the powders into soups, sauces, smoothies and even hot drinks, such as dandelion coffee and cocoa; try my immune-boosting hot chocolate recipe, below.

What types of mushrooms are most effective?

It’s not just the oriental mushrooms that have been getting attention. Mushrooms are now known to be the richest food source of a powerful pair of antioxidants: ergothioneine and glutathione. Such compounds protect your skin, heart, blood vessels, nerves and DNA, and so are important in the prevention of conditions such as Alzheimer’s, MS, heart attacks and strokes.

Porcini mushrooms (or “ceps”) have been found to be the best source. Ergothioneine and glutathione levels are maintained even when you cook them, so mushroom soup, grilled mushrooms and baked mushrooms are all excellent sources.

Ceps are also an excellent source of ergosterol, as are reishi, chaga and other medicinal mushrooms. Ergosterol has been studied for its anticancer effects in a number of different cancer cell types, including breast, ovarian, colon, laryngeal, and more.

And if that wasn’t enough to get you reaching for some mushrooms, their polysaccharide content is excellent food for the microbes in your gut that form such an integral part of your immune system.

Immune-boosting hot chocolate

The cocoa and medicinal mushrooms contain a wealth of nutrients for your immune system.

Ingredients (serves 2)

• 2 cups plant-based milk (e.g. almond, oat, brown rice, coconut, hemp etc.)
• 4 tsp unsweetened cocoa powder
• 1-2 tsp reishi mushroom powder – or any medicinal mushroom powder blend
• 1-2 tsp raw (unpasteurised) honey, preferably local (optional)

Method

1. Make a paste by stirring together the honey, cocoa powder, mushroom powder and a splash of the milk – half in one mug, half in another.
2. Gently warm the rest of the milk in a small pan.
3. Pour the milk into the mugs, stir well and enjoy.

Excerpt from Kirsten Chick’s book, Nutrition Brought to Life, Alchimia Publishing, RRP £14.99

Kirsten Chick

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

www.kirstenchick.com

The post Magic medicinal mushrooms – for more than just Vitamin D appeared first on Silver Magazine.