One of the things that worries me about getting older is becoming weaker and less mobile. You can't do as much but also, over time, bits of you begin to sag, wobble and bulge.
There is mounting research showing that NHS guidelines are wrongOne of the things that worries me about getting older is becoming weaker and less mobile.
I like to start my day with eggs, writes Dr Michael Mosley. Whether you prefer them boiled, scrambled or fried, a couple of eggs adds up to around 14g of proteinThat's because there is mounting research showing that the guidelines are too low for optimal health, particularly after the age of 60. Advertisement What I found interesting about this research is that at the start the volunteers were already eating above the NHS recommended levels of protein.As well as consuming more protein, the soup drinkers were also asked to do about nine minutes a day of resistance exercises, and to stick to this new regimen for three months.
They were also asked to follow an exercise programme where they walked briskly three days a week, and did resistance exercises on two days. At the end of four months the group on the higher-protein diet had lost 8.8kg of body fat, 3.3kg more than those on the lower-protein diet. Or you might opt for kippers for breakfast. A small kipper, around 100g, will give you 25g of protein.
If you're a vegetarian, then beans and lentils are a protein-packed option. One cup of cooked lentils provides around 20g of protein. And tofu, which is a great meat substitute, gives you about 18g of protein per 150g. Singing also has an important part to play when it comes to restoring damaged brains. Now researchers at the University of Helsinki say they've discovered why singing helps stroke patients recover the power of speech.
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