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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In recent years, the wellness landscape has seen a powerful shift toward natural, food-based approaches to health benefits and mindful living. With a growing interest in the food-as-medicine movement, people are seeking nutrient-dense ingredients that not only enhance flavour but also deliver tangible health benefits at the same time as encouraging a more intentional, conscious lifestyle. Among the top contenders in this trend are microgreens. Small but mighty plants, harvested just a couple of weeks after germination.

Once exclusive to gourmet chefs and high-end restaurants, microgreens are now showing up in home kitchens and farmer’s markets across the country. Easy to grow, full of flavour, and rich in health-promoting nutrients, microgreens are more than just a culinary garnish. They’re an accessible tool for everyday wellness and mindful nourishment.

What makes microgreens so powerful?

Fifteen years ago, you’d be hard-pressed to find a solid answer to whether microgreens were truly good for your health. But today, the science is clear. These tiny greens can contain up to 40 times more nutrients than their mature vegetable counterparts. This makes them a concentrated source of vital compounds like vitamins A, C, and E, polyphenols, and disease-fighting antioxidants.

Microgreens like red cabbage, broccoli, radish, sunflower, and pea shoots have shown promise in reducing blood pressure, improving cholesterol levels, enhancing digestion, and supporting immunity. Because of their impressive nutritional density, even small servings can deliver significant health benefits.

Food as medicine: why timing matters

Microgreens are typically harvested just 7-21 days after planting. This is the optimal time to capture their peak nutrient content. Unlike sprouts, which are germinated in water and consumed before their first leaves emerge, microgreens are grown in soil and harvested after they’ve developed their first true leaves. This stage is crucial. It’s when the plant begins to concentrate its vitamins, minerals, and phytochemicals.

This developmental timing is what gives microgreens their edge in the food-as-medicine movement. Their dense nutritional makeup makes them ideal for supporting various health goals, from heart health to improved cognition and even reduced cancer risk.

The nutritional goldmine

A single handful of microgreens can be rich in:

• Vitamin C
• Vitamin A
• Folate
• Magnesium
• Calcium
• Iron
• Zinc
• B vitamins
• Antioxidants
• Polyphenols
• Prebiotic fibre

These nutrients work synergistically to combat oxidative stress, reduce inflammation, and support the immune system. In fact, consuming microgreens regularly may help prevent or manage chronic conditions like heart disease, Type 2 diabetes, and even neurodegenerative diseases like Alzheimer’s.

What’s more, microgreens are kidney-friendly, as they generally contain lower potassium levels compared to fully-grown vegetables. This makes them a safe and beneficial choice for individuals with reduced kidney function. Without sacrificing their intake of key nutrients.

Gut health and immunity: a natural boost

Microgreens offer a surprising advantage when it comes to supporting digestive wellness. Rich in prebiotic fibre, they stimulate the growth of beneficial gut bacteria, which play a central role in digestion, immunity, and mental clarity.

A balanced and thriving gut microbiome has been associated with:

• Stronger immune response
• Better weight management
• Reduced risk of gastrointestinal disorders
• Improved energy levels
• Enhanced mood and mental well-being

Adding microgreens to daily meals provides a natural, low-effort way to promote a balanced gut environment without supplements or extreme dietary shifts.

Microgreens as everyday preventative care

Incorporating microgreens into daily meals offers a proactive approach to health. Not just reacting to illness, but preventing it in the first place. Their dense nutrient content supports cellular repair, immune defence, and metabolic balance, of which are crucial for long-term wellness.

Unlike many restrictive health fads, microgreens are easy to use and enjoyable to eat. Which makes them a sustainable habit, rather than a short-term fix. Whether sprinkled over eggs or stirred into grain bowls, they deliver therapeutic benefits without requiring drastic changes. As we shift from treatment to prevention in modern wellness thinking, microgreens serve as a consistent, low-effort solution for protecting health naturally and deliciously. One small serving at a time.

Growing wellness at home

With many people spending more time at home, interest in homegrown foods has skyrocketed. Growing microgreens indoors is simple and highly satisfying. With just a shallow container, a bit of soil, a sunny windowsill, and a touch of patience, you can enjoy fresh greens in no time.

Many microgreens reach harvest size within only 7 to 10 days, making them one of the fastest-growing edible plants. Growing them offers more than just a steady supply of nutritious greens; it can also be a therapeutic activity. The process of planting, nurturing, and harvesting microgreens fosters mindfulness and a deeper connection with the food we consume. For many, it’s a welcome mental break from daily stress.

Emotional wellness through mindful eating

The benefits of microgreens extend beyond the physical. Preparing meals with fresh, vibrant ingredients fosters greater awareness and appreciation of what we consume. This intentional approach not only improves digestion but also nurtures a calmer, more balanced relationship with food.

Nurturing microgreens from seed to sprout can encourage a sense of purpose and accomplishment. It’s an uplifting routine that can ease feelings of anxiety or burnout. In a fast-paced world, microgreens offer a small but meaningful way to reconnect with nature, nourish the body, and slow down mentally. They invite us to treat eating as a daily ritual of care, rather than a rushed necessity.

A healthy habit for the whole family

For parents trying to encourage healthier eating habits in kids, microgreens offer a crafty solution. Involving kids in the growing process helps build excitement around fresh food. Children are far more likely to eat vegetables they’ve grown themselves. Even if it’s a handful of peppery radish greens on a sandwich!

It becomes less about enforcing ‘healthy habits’, and more about cultivating curiosity and pride in what they’ve helped grow. The reward is twofold. Better nutrition, and better engagement with food.

Microgreens and the modern plate

Nutritional perks aside, microgreens are a feast for the senses. Their vivid colours, crisp textures, and wide range of flavours – from spicy and earthy to tangy and nutty – make them a favourite among chefs and home cooks alike.

They effortlessly elevate any dish:

• Add arugula microgreens to pizza for a peppery finish
• Top off soups with red cabbage greens for a burst of colour
• Mix sunflower shoots into smoothies for an energy boost
• Layer pea shoots into sandwiches for extra crunch and protein

This variety not only keeps meals interesting but ensures you’re getting a diverse range of phytonutrients across different microgreen types.

A complement to other wellness tools

While microgreens are a powerful addition to any diet, they’re often part of a larger wellness toolkit that includes mindfulness, exercise, and other natural supplements. Some people also turn to complementary products, such as adaptogens or CBD Gummies, to support stress relief and promote overall balance in their daily routines. When combined with nutrient-rich wholefoods like microgreens, these choices can support a holistic approach to health.

Sustainability and self-reliance

Beyond personal health, microgreens support environmental sustainability. They require minimal space, water, and time compared to traditional crops. This makes them a great choice for urban gardening and reduces dependence on industrial food systems.

By cultivating microgreens at home, you can:

• Reduce food waste
• Minimise packaging and transport emissions
• Cut costs on store-bought greens
• Enjoy pesticide-free, fresh-picked produce all year round

This small-scale, home-based food production aligns with a growing movement toward self-reliance and eco-conscious eating.

Future of wellness: functional foods and smart choices

The wellness world is moving toward personalisation, functionality, and intentional living. Microgreens Facts check all these boxes. They are:

• Easy to grow and integrate
• Packed with targeted nutrition
• In harmony with both ancient healing traditions and contemporary wellness practices
• Safe for people with dietary restrictions or sensitivities

As we continue to explore how food can influence everything from mood to metabolism, it’s clear that microgreens deserve a permanent spot on our plates.

Final thoughts

From their rich vitamin content to their role in disease prevention and gut health, microgreens are small in size but mighty in impact. They fit naturally into the evolving landscape of nutrition, where food isn’t just about sustenance. It’s about healing, prevention, and empowerment.

By embracing microgreens in your daily routine, whether through growing them at home or adding them to your meals, you’re taking a meaningful step toward better health, sustainability, and mindful living.

After all, wellness doesn’t come in a one-size-fits-all package. Sometimes, it sprouts in the smallest places.

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The post Can microgreens and mindful living actually transform your wellness? appeared first on Silver Magazine.

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.

It is about 80% sugar, so we may not benefit from Winnie the Pooh-level quantities of the stuff. However, I disagree with anyone who says it’s no different from standard white sugar – and there’s plenty of science out there to back me up. There are so many things that are awesome about honey as opposed to sugar.

Note that a lot of the studies looking at these effects use unprocessed honey, rather than the supercheap, super runny honey you can get in the supermarket. But you don’t have to spend a fortune on imported Manuka honey. Local honey is usually unprocessed, just as good, and supports local bees and their keepers.

Here are 8 gifts that honey provides any day of the week:

1. Honey is more effective than cough syrup for sore and scratchy throats. It’s an instant soother, and also anti-bacterial, anti-viral, anti-fungal and anti-inflammatory, so ticks all your winter virus boxes.

2. Its wonder-nutrients can handle a little heat, so go ahead and stir a little into porridge and herbal teas – thyme tea, chamomile tea and ginger tea are all excellent choices for sore throats.

3. It’s also great for cuts, ulcers, and minor burns – it’s a natural antiseptic, plus the propolis stimulates collagen building.

4. There are over 500 polyphenols in the propolis alone in honey, which is why it has so many anti-inflammatory, antioxidant, and other health-giving properties.

5. Polyphenols (such as those in honey) are food for your microbiome, which is the frontline of your immune system.

6. Polyphenols also help with blood sugar management – and indeed honey has shown anti-diabetic effects in people with Type 2 diabetes, such as improving fasting blood glucose levels.

7. Honey may help reduce cholesterol and triglyceride levels too.

8. Local beekeepers are more likely to use sustainable approaches, which means buying local honey supports the pollinators and general ecosystem where you live.

Local honey finder – England, Scotland, Wales

Kirsten Chick

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

www.kirstenchick.com

The post 8 things that are awesome about honey appeared first on Silver Magazine.

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.

If you’re keen to boost your collagen but you’re not mad for going the marine route, and would rather something vegan or vegetarian, don’t worry. What you eat can really make a difference.

If you want to know more about how to generate more collagen in a vegan or vegetarian diet, read this article.

This tasty and easy-to-make tofu rice bowl is vegan and includes lots of the nutrients needed to help your body boost its collagen. It’s a superfood meal that packs a delicious garlicky, gingery punch.

Vegan Collagen Bowl (serves 2)

Ingredients

• 100g short grain brown rice (or brown basmati if you can’t find short grain)
• 1 vegetable stock cube
• 300g firm tofu
• 2tbsp cold-pressed olive oil
• 3-4tbsp tamari or soy sauce
• 1/2 thumb fresh ginger, grated
• 1 bulb garlic, minced or finely chopped
• 100g green beans
• 1 onion
• 50g pine nuts
• 200g spinach
• 1-2tbsp tahini
• Approx. 1 cup water

Method

Ideally soak the rice overnight in water then rinse well before starting.

1. Bring the rice to the boil in a pan of water with the vegetable stock cube crumbled in then simmer, covered. It will need about 40-45 minutes

2. Slice the tofu into cubes and marinade in a mixture of olive oil, tamari or soya sauce, ginger and garlic

3. Top and tail the green beans and chop them into 2cm lengths, and add them to the cooking rice about 15-20 minutes in

4. Finely chop the onion and fry until soft and starting to caramelise – then keep in a small bowl ready to stir into the rice later

5. Gently stir fry the tofu and pine nuts until starting to brown – you may not need any extra oil as the marinade coating the tofu may be enough – keep the marinade separate for the sauce

6. Steam or boil the spinach for 1-2 minutes, until it softens

7. Vigorously stir the tahini into the marinade, gradually adding water until the consistency is of a thick but pourable sauce

8. Time for assembly: drain the rice and beans, stirring in the onions, and serve into bowls; layer the spinach on top, sprinkle the tofu and pine nuts to make the final layer, and serve with a jar or small bowl of the tahini dressing.

Kirsten Chick

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

www.kirstenchick.com

The post Vegan collagen-boosting bowl recipe 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.

Dealing with illness and injury can be difficult. From the strain put on your body to a host of mental side effects, there are many hurdles to overcome on your journey to recovery. Recovering from injury takes time, and can take longer than you think.

Some injuries may even have permanent consequences, which can exacerbate the challenges of the recovery process further.

Perhaps particularly in the UK, people tend to have the attitude that they should just take things on the chin. However, it is important to recognise that injuries can be traumatic and even life changing. Focused care and attention is required to heal – not only physically but also mentally.

Follow medical advice

First and most importantly, you should also follow medical advice when recovering from an injury. Even if you feel that progress is slow, pushing yourself too far too fast could cause further harm and delay the healing process. Make sure that you are scheduling regular check ups with your GP or hospital and ask questions so that you understand the reasons for rest or prescribed exercises.

Get emotional support

Often when we are suffering physically, we ignore or are unaware of potential mental implications. Particularly if you are dealing with an injury that you were not responsible for or an injury from a traumatic accident, you may find yourself facing challenges with your mental health.

Be aware of the signs and symptoms of depression, PTSD, and social anxiety, and speak to a medical health professional should you have concerns. Get emotional support where possible, either from talking to a therapist or simply maintaining a strong network of friends and family around you.

Build your mental wellness back up to bring harmony back to your life

Eat a balanced diet

The food we eat can have a dramatic impact on our physical and emotional wellbeing. Not only does food affect the health of our body, but it can heal us, boosting our mood and our immune system.

Too much caffeine, sugar, and processed foods will likely leave you feeling tired and anxious, whereas nourishing meals that balance key nutrients will aid physical repair and help to boost your mood. Protein is particularly important for healing your body, and it is vital that you stay hydrated. You could consider taking a multivitamin each day to ensure that your body has everything it needs.

Phase your return to work

If you are able to return to work following your injury, be sure to take it steady. Just like with your physical healing, you may feel that you are able to do more than you actually can.

Being back in a work environment after time alone at home or in hospital could feel overwhelming.

Speak to your HR team to arrange a phased return to work. This might look like a temporary part-time contract or hybrid working between the office and home. If applicable, you should also request any new equipment or facilities that you may require following your injury.

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The post Recovering from injury is about more than the physical 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.

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

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