Senior Health Archives | Nuzest Global

While you probably don’t need me to tell you that ageing, mental health and happiness are all deeply intertwined phenomena, their relationship is actually bit more complex than you might imagine. Allow me to explain. According to WHO data, global life expectancy has increased by over five years since the year 2000. 1 In fact,

While you probably don’t need me to tell you that ageing, mental health and happiness are all deeply intertwined phenomena, their relationship is actually bit more complex than you might imagine.

Allow me to explain.

According to WHO data, global life expectancy has increased by over five years since the year 2000. ¹

In fact, there are more people aged 65+ on earth than at any time before in human history.

This wonderful new reality is at least partially a reflection of in improvements in modern medicine and enhanced living conditions, but also brings with it new challenges.

The 70+ age demographic, for example, has the highest prevalence of global depression and is followed closely by those aged 50-69.²

There are also a number of chronic conditions, such as dementia and Alzheimer’s disease, that disproportionately affect older adults.

On top of all of this, we are also faced with recent research published by the American National Bureau Of Economic Research that suggests happiness across the lifespan is “U-shaped”, meaning that it actually peaks in older age.³

So how do we reconcile these diverse findings?

Let’s find out.

The U-Shaped Happiness Trend

David Branchflower, an American professor of economics, published a paper in late 2019 which looked at happiness trends across the lifespan in over a hundred countries across the world.

His work led him to the conclusion that trends in subjective happiness across the globe tended to follow a U-shape distribution.⁴

This essentially suggests that people start their lives incredibly happy as children and teens and eventually this happiness decreases over time as life’s responsibilities add up before it reaches a low point in our late 40s, after which happiness starts to increase again until it once again peaks later in life.

Several years before Branchflower demonstrated this U-shape trend using data from around the world, the United Kingdom’s Office For National Statistics did so with local data across the UK.⁵

Their study also found that life satisfaction, a sense of worthwhile and happiness ratings were highest in the 65 to 79 demographic and suggested afew potential reasons to explain the trend:

The accumulation of life experiences and inevitable changes in the way we look at life that comes with age and may contribute to enhanced sense of wellbeing. Things that bothered us when we were younger, for example, may cease to do so in older age.

The accumulation of wealth over time and an increase in leisure time that accompanies retirement and a potential decrease in responsibility as compared to working life.

The U-shaped trend doesn’t tell the whole story though, because in the 80+ demographic the risk of health issues and loneliness (perhaps due to a partner death) can take a serious toll on happiness.

In fact, the data out of the UK suggests that those aged 80+ were 2x as likely to report feeling lonely as the younger demographics.

So knowing this, how does can an older adult optimize their chances of being on the right side of the health and happiness curve as they age?

Mental Health, Happiness & Healthy Ageing

In order to explore this question, we must first understand the term healthy ageing,

The World Health Organization defines it as⁵:

“The process of developing and maintaining the functional ability that enables wellbeing in older age”.

This definition heavily weighs the importance of older adults being able to engage in activities that they value, whether physically, socially, intellectually or otherwise.

It probably comes as no surprise that healthy eating, especially a diet which includes fruits and veggies, as well as regular physical activity habits at mid-life were predictive of healthy ageing later in life.⁶^,⁷

This should serve as an important lesson to those currently middle aged who perhaps may undervalue the role these lifestyle factors play in a happy, healthy life in old age.

It’s also important to acknowledge that although these behaviours are more advantageous if maintained from a younger age, a 2013 paper out of the British Journal Of Sports Medicine found that it is never too late to start and even those who became more active later in life still enjoyed significant increases to their physical health and mental wellbeing⁸.

Blood cholesterol levels also appear to be an important consideration in cognitive decline in the elderly, with higher levels associated with greater rates of decline⁹.

The food groups that are most strongly associated with reductions in blood cholesterol levels include¹⁰:

Tree nuts like almonds, walnuts, pecans
Legumes include lentils, chickpeas and all varieties of beans
Soy-based foods like tempeh, tofu, soy milk, edamame and so on
Soluble fibres such as those found in psyllium husk and flaxseed*
Plant-based components (plant sterols) found in most fruits/veggies*

**Both of which are part of Nuzest’s Good Green Vitality blend

With these points in mind, I’d like to take this opportunity to pivot away from the physiological contributors to healthy aging and happiness and shift towards the social support considerations.

If you’d like to learn more about the nutritional aspects of mental health, please refer to our previous article on the topic here.

Social Support, Family & Happiness In Old Age

A strong social support network is considered one of the most powerful predictors of healthy aging¹¹.

It follows that a healthy home environment and the presence of family and community play massive roles in maintaining happiness and mental health in old age.

In fact, family plays an even bigger role than you might think.

Scientists have determined that certain genes in the APOE grouping are heritable and associated with longevity and a longer lifespan¹².

Although we can’t do much to alter our genetics, I certainly found this an interesting finding to end today’s article on.

I hope you found it insightful start to finish.

Until next time,

Andy

We often hear about the importance of protein for the growth and maintenance of muscle mass, but what about the importance of protein as we age? Accredited Practicing Dietitian, Rachel Hawkins, discusses how protein can help to support healthy ageing below. What is protein and why is it important? Proteins are large molecules that are

What is protein and why is it important?

Proteins are large molecules that are made up of smaller building blocks called amino acids. Protein is present in all living cells, thus has many important functional and structural properties.¹

In the human body, protein can be found in:^1,2

muscle mass, bones, organs, hair skin and nails
collagen which provides strength and structure to tissues such as cartilage
haemoglobin which transports oxygen around the body
enzymes which regulate aspects of metabolism by supporting chemical reactions that allow us to digest food and generate energy to contract muscles
hormones which act as chemical messengers in the body
antibodies which play a role in immunity

There are twenty amino acids that link together in different combinations to carry out varying functions listed above. In addition, protein can also be used as an energy source.

Of the twenty amino acids found in proteins, eleven of these can be made in the body. These are referred to as non-essential amino acids. The remaining nine amino acids cannot be made in the body; therefore, you must consume these in the diet in order for the body to function properly. These are called essential amino acids (as they are essential for normal bodily function).

Is all protein equal?

The nutritional value of a protein is measured by the quantity of essential amino acids it contains. Different foods contain different amounts of essential amino acids, therefore not all protein is made equal.

Animal products such as chicken, beef, fish and dairy contain all nine essential amino acids and are considered ‘complete’, high quality food sources of protein. Plant-based products such as beans, lentils, nuts and wholegrains typically lack at least one essential amino acid, thus are considered ‘incomplete’ proteins.

There are some plant-based foods such as soy products, quinoa and European golden peas, the peas used in Nuzest Clean Lean Protein, that contain all nine essential amino acids. This makes these foods a great addition to a vegan or vegetarian diet, as this way of eating makes it more challenging to ensure an adequate mix of essential amino acids are being consumed through the diet.

How much protein do we need?

The amount of protein that we need to consume via the diet varies depending on your age, weight, gender, and health status.¹ As a rough guide, it is suggested that healthy women aged 19-70 years require 0.75g protein per kilogram of body weight each day, while men in this same age bracket require 0.84g protein per kilogram of body weight each day.¹

Do protein requirements change as we age?

Our protein requirements increase as we age. This is because ageing bodies process protein less efficiently, meaning that we need more of it in order to maintain muscle mass, strength, bone health and other physiological functions.³

The Australian and New Zealand Nutrient Reference Values indicate that men and women over 70 years of age should consume roughly 1g of protein per kilogram of body weight each day.¹ However, experts in the field of protein and ageing suggest that a protein intake between 1.2-2g per kilogram of body weight each day is more appropriate in order to maintain structure and function.^3,4 This means that a 75 year old woman who weighs 65kg should aim to consume between 78-130g protein each day.

What happens if we don’t consume enough protein as we age?

Inadequate protein intake can impact our ability to maintain independence, quality of life and good health as we age. This is because one of the major threats to living independently is the loss of muscle mass, strength and function that occurs progressively from around 50 years of age. This is known as sarcopenia.^5,6 The reduction of total body protein that occurs as we age also reduces physiological proteins such as organ tissue, blood components, and immune bodies, which contributes to impaired wound healing, loss of skin elasticity, and an inability to fight infection, thus resulting in longer recovery time following illness or injury.^3,5,⁶

Why do we struggle to consume enough protein as we age?

It is not uncommon for people eat less food with age. This can be attributed to factors such as a lack of appetite, changes to smell and taste, living alone, loss of interest in cooking, and difficultly in eating due to teeth, gum or denture problems. Eating less food means that older adults often miss out on consuming enough protein despite their needs being higher. In fact, several studies show that elderly people consume less than the daily recommended amount of protein.^4,7,8

Ways to get more protein into your diet with Clean Lean Protein

Made from European golden peas, Nuzest Clean Lean Protein is a complete source of plant-based protein, meaning that it contains all nine essential amino acids required to support healthy ageing.

Pack more protein into your diet with Clean Lean Protein…

Mix a scoop of Clean Lean Protein into your yogurt for a protein rich snack. Top with fresh fruit and unsalted nuts for extra crunch and flavour.
Boost the protein content of your meals by fortifying them with Clean Lean Protein. Try making this Vegan Mac N’ Cheese, Vegan Shepherd’s Pie or Lentil and Coconut Soup to see how easy it is to squeeze extra protein into your meals.
Stir a serve of Clean Lean Protein through a dip, such a hummus, and enjoy with vegetables sticks or wholegrain crackers for a high protein snack.
Add two scoops of Clean Lean Protein to a smoothie for a hit of protein. I can never go past a simple banana and cinnamon smoothie. Blend 1 frozen banana, 2tbs oats, 2 scoops Smooth Vanilla Clean Lean Protein, 1tsp cinnamon and a handful of ice cubes together and enjoy!
Consume a simple protein shake made with Clean Lean Protein and 300ml of your choice of milk following physical activity to help with muscle recovery.
Incorporate Clean Lean Protein into your baking to boost the protein content of sweets and desserts. Try this Chocolate Raspberry Cake and Almond Butter and Jam Sundae!