The Rules Of Ageing Well

Think About Your Genes

“Around 20-30% of how we age is down to the genes we’ve inherited from our ancestors. Scientists know this from studies of twins, which show a shared gene poll doesn’t result in identical ageing patterns. The reality is that much of how we age, and our risk of developing age-related illnesses, is related to lifestyle and environmental factors. Genes are an important part of the story, however. Understanding what we might, or might not, have inherited from our ancestors is important as we create our own age-well plans. For example, knowing both my mum and grandmother had dementia means I need to prioritise keeping my brain healthy. I don’t neglect other aspects of my health, but I keep my brain front of mind. Try to gather as much information as you can about the health of family members. If you want to explore your genetic inheritance further, you might consider a genetic test. However, these aren’t for everyone and you need to be aware you may discover something you’d rather not know – and it may not even be accurate. Genetic tests are not to be taken lightly.”

Fill Up On Fibre

“My number one ‘age-well’ ingredient is fibre. Most of us don’t get enough – the UK average intake is 18g per day, but we should get between 25 and 30g every day. When researchers crunched down almost 40 years’ worth of research into the health benefits of fibre, they found it was linked to a 15-30% decrease in death from heart disease and all other causes. Our gut microbiota ferments fibre to support everything from digestion to brain health. Experiment with fibre-packed whole grains – I love unusual ones such as freekeh, farro and amaranth. Hunt them down in health-food shops and work them into your daily diet. Use them to replace rice or pasta in your cooking, and remember to drink more water if you’re eating more fibre. You need to keep things moving.”

Consider The Mediterranean Diet

“The Mediterranean diet has become shorthand for a way of eating that emphasises pulses, beans, vegetables, olive oil, fermented dairy, whole grains, fish, herbs and spices, nuts and berries, red wine and a little meat. However, it’s not a ‘diet’ – it’s a way of life. The term refers to the traditional mode of eating in southern European countries, where incidences of heart disease, cancer, diabetes and dementia are all lower than they are in the UK and US. The Mediterranean diet has been linked to a reduction in almost all the chronic conditions of ageing, and a lower risk of death overall. Recent research on women links the diet with a one-quarter lower risk of cardiovascular disease. To put that into context, it’s the same risk reduction as that conferred by taking statins, which are regularly prescribed to lower cardiovascular risk.”

Control Your Carbs

“When it comes to macronutrients, you need all of them, but carbs should be wholegrain, not processed, and not eaten in excessive quantities. For decades, governmental health advice urged us to fill up on carbs while limiting our intake of protein and fats. Now this advice has been implicated in growing rates of obesity and diabetes across the Western world. Eating too many carbs, particularly processed sugars and flours, spikes insulin levels, leading to weight gain and inflammation. Try to keep carbohydrates wholegrain and the portions small – think about carb quality (the nutrients it delivers) rather than quantity. No more than one-quarter of your plate should be wholegrain carbs, one-quarter protein and half vegetables, particularly if you are trying to lose a few pounds.”

Have A Glass Of Wine

“As we get older, we’re less able to metabolise alcohol: heavy drinking (more than 14 units a week) has been linked to Alzheimer’s and dementia. Despite this, drinking in moderation appears to have some general longevity benefits. Most of the world’s longest-lived people (the so-called ‘Blue-Zoners’) drink a little, usually local, red wine. It appears to improve the function of blood vessel linings and may have protective effects against cardiovascular disease. Recent research has found red wine drinkers have more diverse gut microbiota, and are less likely to be overweight or have high levels of bad cholesterol. A compound found in red wine – resveratrol – has been linked to slower ageing and lower stress levels.”

Supplement With Vitamin D

“Not all supplements work when it comes to ageing, but we should all be taking vitamin D3 as we’re seeing less daylight than ever. Vitamin D helps to build bone mass, support muscle strength, protect our respiratory system and maintain cognitive function. Try to take a supplement that also includes vitamin K2, a vital nutrient that works with D3 to transport calcium to our bones, rather than allowing it to calcify our arteries.”

Up Your Omegas

“One study tracking omega-3 fatty acid levels in the blood found that for every 1% increment there was a 20% decreased risk in all-cause mortality. Recent studies have found people given omega-3 supplements had a decreased risk of a heart attack and lower inflammatory markers. Omega-3s are also critical for brain health. Tinned sardines (the cheap ones with the bones in, for extra calcium) are the ultimate age-well food. Salmon, mackerel, herrings, anchovies, and to a lesser extent, tuna, are all good options too.”