Life style
How Steaks. Eggs and nuts could help prevent midlife spread
A high-protein diet can boost fitness as well as help us maintain muscle in later life
Exactly how much protein should midlifers be consuming?
I’m a late-life gym bunny. At the age of 59, you’ll find me at Pilates, barre, yoga or using the weight machines at my gym most days. But I’m still not as toned as I’d like and a recent test revealed I’d made little progress in building muscle and strength over six months.
Why? The answer could lie with my diet. More specifically, in the lack of protein. It turns out it’s much harder to build muscle mass and strength without consuming adequate protein. And as we age, we may need more than we think.
After the age of 30, we lose 3-8 per cent of our muscle mass every decade, and this rate of decline is more rapid after 60. What’s more, from the age of 50, muscle quality and strength also decline. This can eventually cause a muscle-weakness condition called sarcopenia, which is a risk factor for frailty and falls. It can occur as early as 65 and affects most people to some degree by the age of 75, especially if we are inactive.
Eating more protein can also help prevent midlife spread. As a recent study showed, people ate 210 calories more per day than when they were on a low-protein diet. “The more muscle you have, the higher your metabolism,” says Kim Pearson, a nutritionist. “If your muscle reduces, so does your metabolic rate.”
Yet most of us aren’t eating enough protein. In 2020, a study from the University of Sheffield’s Healthy Lifespan Institute found less than half of over-65s studied met the official UK reference nutrient intake (RNI) of 0.8 grams of protein per kilogram (2.2lb) of their body weight per day – or about 50g a day for a 10st person.
I plead guilty. My diet was woefully lacking in protein. But just as I was planning to bring on the steak, a large study published in February found those eating a high-protein diet – more than 1.3g per kg of body weight – were more likely to have “low muscle mass”. Confused? I certainly was.
Mary Ní Lochlainn, lead author of the twin study at King’s College London, says the new findings are not a reason to ditch protein. She explains that those with the highest protein intake got most of their protein from animal sources: “There is some evidence linking red meat with higher rates of inflammation, which can have a negative impact on muscle health.
“Our research showed the importance of eating high-quality protein, including from plants, rather than just larger quantities.”
To be honest, it’s an effort to maintain this high level of protein but I’ve already noticed my new diet is far more filling. So, exactly how much protein should midlifers be consuming?
Increase protein as you get older
Once we hit our 40s, our body’s ability to turn protein into muscle starts to fade, and we need to get more of it from our diet than when we were younger. Without sufficient protein, says Priya Tew, from Dietician UK, “the body can break down existing muscle tissue to make enzymes, hormones and immune system proteins”.
Scientists don’t know exactly why we become less efficient at synthesising protein into muscle as we get older, but in women it could be linked to menopause, and in both sexes, to changes in our gut microbiome.
One study showed better muscle function – including stronger grip strength – in over-65s after they were given a microbe-boosting prebiotic supplement rich in the soluble fibre inulin, a type of soluble fibre found in leeks, onions, asparagus, wheat, garlic, oats, wheat, soy and Jerusalem artichokes.
Sufficient protein may also protect against osteoporosis, because muscles exert tugging forces on bones, which boosts bone density. A study has shown that people with the highest protein intakes have a lower risk of hip fractures.
The more muscle you have the more you’ll need
“Adults over 50 need 1-1.2g per kg of body weight of good quality protein every day for optimum health,” says Tew. According to the European Society for Clinical Nutrition and Metabolism (ESPEN), older people suffering from “acute or chronic illness” should aim for 1.2-1.5g of protein, with even temporarily higher intakes of up to 2g recommended for people suffering from severe illness, or recovering from injury or surgery.
This means that if you are in good health and weigh 10st, you need 63-75g of protein per day – roughly equivalent to two large chicken breasts and an egg or two. Remember that no food is entirely made of protein. A quarter-pounder (113g) beefburger made of 90 per cent beef contains around 18g of protein.
Eat protein at every meal
University of Sheffield researchers suggest we should consume around 25-30g of protein at each of our three daily meals to optimise muscle. Most people fail to meet the target, especially at breakfast. Adding an egg (6g of protein), smoked salmon (18g of protein in 100g of salmon), authentic Greek yogurt (16g per 150g of yogurt), nuts (6g in 23 almonds) or half a can of beans on two slices of wholewheat toast (17g) and a 250ml glass of milk (9g) are all ways to pack more protein into your morning meal.
Chickpeas, nuts and rice count too
Mary Ní Lochlainn says: “High-quality protein sources are easily digestible and high in essential amino acids especially leucine.” Leucine is a branched chain amino acid (BCAA), which is particularly important as it stimulates the rate at which the body transforms dietary protein into muscle and improves strength.
We need more of this amino acid as we age. Leucine also helps regulate blood sugar, produces growth hormone and may help with weight control. As the body can’t make leucine, it must be obtained from food, Ní Lochlainn recommends eating salmon, chickpeas, nuts, eggs and brown rice.
Vegetarians don’t need to miss out
Once animal foods were considered superior for protein as they are “complete”, meaning they contain all the essential amino acids. Now we know that all the amino acids don’t need to be consumed in one meal, but they can be eaten separately throughout the day.
Studies have found that as long as people eat enough protein – at least 1.1g per kg of body weight – then a vegetarian diet is as effective as one containing meat for building muscle during weight training. Rich sources of plant proteins include nuts and seeds, lentils, soy, quinoa, peas and beans.
Tew says: “If you are vegan or vegetarian, it’s perfectly achievable with some planning.”
Protein bars and powders are worth considering
“Eating whole foods is always going to be better due to the combination of nutrients. However, protein bars and powder can be useful when you are busy or need a top up,” says Tew. Daily Telegraph
Nutritionist Kim Pearson says: “Compromised digestive function means people can struggle to effectively digest more dense protein containing foods like meat as they get older. Protein powders are already broken down and so are easier for the body to use, and work well if you have a small appetite.
‘Protein bars and powder can be useful when you are busy or need a top up,’ says Tew Credit: Getty
“Look for high-quality protein powders that provide all of the essential amino acids. They could contain protein from whey or from plant based protein blends like rice, pea and hemp. If choosing whey, opt for organic or at least whey from grass fed cows such as those from The Organic Protein Company. As far as non-dairy options are concerned, I like SunWarriors Warrior Blend or NuZest’s Clean Lean Protein.
“Check the label to ensure that your protein powder contains a minimum of 20-25g of protein per serving, and avoid ones containing added sugars (more natural sweeteners like xylitol, erythritol and stevia are preferable). Also beware of synthetic additives.”
Snack on cheese or Greek yogurt
Protein is so filling you might not need to snack. But if you do, replace biscuits, chocolate and crisps with nuts and seeds, some cooked chicken, a bowl of Greek yogurt or a small piece of cheese. Add weight training to your gym routine
“It’s crucial to add resistance exercise alongside increasing protein intake,” says Ní Lochlainn. This can build muscle as well as reverse the age-related slowdown in the way protein intake stimulates muscle growth.
According to a review in the British Journal of Sports Medicine, people who ate more protein while weight training gained an extra 10 per cent in strength and about 25 per cent more muscle mass than those who did not, especially in the over-40s.
But you don’t need to go mad. The researchers found that eating more than 1.6g of protein a day per kg of body weight didn’t confer any additional benefits. Plus, you don’t need to down a protein shake straight after exercise. The review found that gains were similar if people got their protein immediately after a workout, or in the hours earlier or later.
Life style
The last kings of the wilderness: vanishing tuskers
In the vast dry-zone wilderness of Sri Lanka, where ancient reservoirs mirror crimson sunsets and monsoon winds whisper through forests untouched for centuries, there still roams a giant who has become both legend and symbol.
His name is Mahasen — perhaps the most celebrated wild tusker Sri Lanka has ever known.
To wildlife enthusiasts, photographers, researchers, and villagers across the North Central Province, Mahasen is not merely an elephant. He is the living embodiment of Sri Lanka’s ancient wilderness, a reminder of a time when giant tuskers ruled the forests that surrounded the island’s great hydraulic civilisation.
Secretary and Chief Coordinator of Wild Tuskers of Sri Lanka, Chandika Lakmal, describes Mahasen as “one of the greatest living treasures of Sri Lanka’s natural heritage.”
“When people see Mahasen, they are not simply looking at a wild elephant,” he said.
“They are witnessing history, culture, ecology, and wilderness all combined into one magnificent animal. Tuskers like Mahasen are extremely rare, and losing such an elephant would mean losing a part of Sri Lanka’s identity itself.”
Sri Lanka has long shared a sacred bond with elephants. Ancient kings regarded tuskers as symbols of sovereignty and divine authority.
From the kingdoms of Anuradhapura and Polonnaruwa to the Kandyan era, elephants marched beside rulers during ceremonies and wars alike. Within Buddhist culture, elephants became revered symbols of strength, wisdom, and spiritual purity.
Yet among all elephants, the tusker has always occupied a special place.
Unlike African elephants, only a very small percentage of male Asian elephants develop tusks. This makes Sri Lankan tuskers exceptionally rare. Over centuries, they became deeply embedded in folklore, temple art, and village legends.
Mahasen stands today as perhaps the finest surviving example of that ancient legacy.

Mahasen, one of Sri Lanka’s most iconic wild tuskers, photographed during his majestic prime in 2014 and in 2025 as the ageing giant continues his struggle for survival in the island’s shrinking wilderness
The legendary tusker was first photographed in 2002 by renowned wildlife photographer Vajira Wijegunawardena. During those early years, wildlife enthusiasts referred to him as the “Somawathiya Tusker” because he was frequently sighted around the floodplains near Somawathiya before travelling towards Minneriya and Kaudulla during the season of the great elephant gathering.
Later, the giant elephant was named Mahasen in honour of the ancient King Mahasen, the visionary ruler who built the magnificent Minneriya Tank. The name reflected not only strength and majesty, but also a deep connection to the same historic landscape shaped by kings, forests, and elephants thousands of years ago.
Today, Mahasen is believed to be around 60 years old, making him one of the oldest surviving wild tuskers in Sri Lanka. Towering above most elephants, he possesses perhaps the largest pair of tusks ever documented among Sri Lanka’s wild elephants, stretching beyond six feet in length.
For decades, Mahasen became one of the greatest attractions of the famous elephant gathering at Minneriya National Park and Kaudulla National Park — one of the largest congregations of Asian elephants anywhere in the world.
Photographers from across the globe waited patiently for hours hoping to capture the old king emerging from the dusty grasslands, at dusk, his enormous tusks glowing beneath the golden evening light. For many wildlife lovers, witnessing Mahasen in the wild became an unforgettable experience.
“Mahasen carries an extraordinary presence,” Chandika Lakmal explained. “Even among large elephants, he stands apart. There is a certain calmness, confidence, and dignity in the way he moves. You immediately understand why ancient people considered tuskers sacred.”
Yet beyond his beauty and fame, Mahasen also represents the fragile future of Sri Lanka’s elephants.
Modern conservation science identifies elephants as “keystone species” and “umbrella species,” meaning their survival protects entire ecosystems. Elephants create pathways through forests, disperse seeds, maintain grasslands, and help sustain biodiversity across vast landscapes.
“Elephants are ecosystem engineers,” Chandika Lakmal said. “The forest itself depends on them. Without elephants, the structure of these ecosystems begins to change. Protecting tuskers, like Mahasen, means protecting entire habitats and countless other species.”
Sadly, Sri Lanka’s wild elephants now face mounting threats.
Habitat fragmentation, shrinking forests, electric fences, roads, railway accidents, illegal shootings, and human-elephant conflict continue to endanger their survival.
Nearly 60 percent of Sri Lanka’s wild elephants live outside protected national parks, surviving within fragmented forests and ancient tank ecosystems increasingly surrounded by human settlements.
Traditional elephant migration corridors that existed for centuries have now been blocked by agriculture and development projects. As elephants lose access to food and water, they are increasingly forced into villages and farmlands, creating dangerous encounters between humans and wildlife.
Even Mahasen has not escaped these pressures.
In recent years, the ageing tusker’s movements have become increasingly restricted. Wildlife observers believe the enormous weight of his tusks, combined with old age, has forced him into smaller forest patches between Kakirawa and Maradankadawala where food and water are available within shorter distances.
Several months ago, Mahasen was discovered with a serious wound on his back believed to have been caused either by a gunshot injury or a clash with another elephant. Wildlife officials intervened quickly and treated the giant tusker, offering hope that he would recover once again.
However, concern continues to grow among conservationists and wildlife enthusiasts as sightings of Mahasen have become increasingly rare in recent months.
For many Sri Lankans, the thought of losing Mahasen is deeply emotional.
“Mahasen is not just another elephant,” Chandika Lakmal said quietly. “He is one of the last living symbols of Sri Lanka’s ancient wilderness. Future generations deserve the chance to see such animals alive in our forests, not only in photographs or history books.”
Despite his immense ecological and cultural importance, many villagers living near elephant habitats still struggle with fear and economic hardship caused by crop raids and property damage.
Conservationists stress that long-term coexistence can only be achieved through proper land-use planning, protection of elephant corridors, community awareness, and sustainable conservation policies.
Across the forests of Yala National Park, Wilpattu National Park, Gal Oya National Park, and Wasgamuwa National Park, Sri Lanka’s remaining tuskers continue their silent struggle against an uncertain future.
But among them all, Mahasen remains special.
He is more than an old tusker wandering through fading forests.
He is the last king of a vanishing wilderness.
And as long as Mahasen still walks beneath the ancient trees of Sri Lanka’s dry zone, the spirit of the island’s wild heritage continues to survive majestic, untamed, and unforgettable.
By Ifham Nizam
Life style
Stars shine bright
An auspicious beginning for ‘Tharulya’
The Muhurath ceremony of ‘Tharulya’ the newest teledrama directed by Sudarma Jayewardena, was held in a graceful setting at Waters Edge recently, bringing together artistes, television personalities and invited guests from the entertainment industry.
The auspicious occasion marked the official beginning of the much-awarded teleseries, with the lighting of the traditional oil lamp adding colour and glamour to the evening.
Cast members and crew joined Sudarma in celebrating the launch while industry well-wishers extended their support for the production.
Sudarma is known for her emotionally rich story telling and distinctive creative touch. When asked about her new tele-serial, she expressed optimism ‘Tharulya’ is expected to bring a fresh narrative to the local television audiences. For her ‘Tharulya’ can be described as a reflection of dreams, emotions and human relationships, woven into meaningful teledrama narratives. The word ‘Tharulya’ evokes a poetic sense of stars, hope and destiny, symbolising the journeys and emotional bonds explored through the story.
Sudarma Jayewardena is known for her work as a actress, director, producer and creative visionary behind several acclaimed teledramas. Over the years she has build a reputation for presenting emotionally layered stories that explore family dynamics, social realities, women’s experiences and human relationships with sensitivity and depth .
Her teledramas are known for strong story telling, refined casting and cinematic production.
The teledrama, ‘Ganga Adare’, directed by Sudarma, is among the well known television production.
This tele-series became popular on the small screen for its emotional story telling, strong character development and family centred narrative style that resonated with Sinhala TV audiences.
Sudarma’s involvement in musical events, like ‘Sonu Nigam,’ highlighted her versatility beyond teledramas, showcasing her ability to create large scale entertainment events that combined glamour, culture and audience appeal.
Sudharma, who is no stranger in the entertainment industry, is the Managing Director of Star Events. ‘Tharulya’ was produced by Saranga Mendis. This much talked about teleserial is all set to unspool on Derena TV.
Beyond teledramas , Sudarma also contributed to musical and entertainment programmes, expanding her influence within Sri Lanka’s media industry. Her productions are often noted for their polished presentation and emotional story telling. (Zanita) Pix by Thushara Attapathu
- Smile,glamour and anticipation for the young star
- Powerful performances expected as he steps into a key role
- Moments from the launch
- Soulful voice adds magic
- Creativity in motion as Director Sudarma Jayewardena leads the cast with her spouse
- Invited guests marked the launch
Life style
Sri Lanka and Viet Nam soar into a new era of co-operation
Air Bridge of Friendship
The state visit of the Party Secretary and State President, To Lam of Viet Nam, to Sri Lanka, heralds a defining moment in bilateral relations, where diplomacy and aviation converge in a new era of connectivity. With the launch of Viet Nam air services, linking the two nations, the partnership soars behind traditional statecraft -opening a seamless corridors for tourism, trade and cultural exchange between South and South East Asia.
My interview with the Ambassador for Viet Nam in Sri Lanka, Trinh Thi Tam, went as follows:
(Q) How significant is the State visit to Sri Lanka by Party General Secretary and State President To Lam?
(A)Party General Secretary and State President To Lam’s visit to Sri Lanka is highly significant as it takes place when the two countries have just celebrated 55 years of diplomatic relations in 2025. Viet Nam is the first ASEAN members to visit Sri Lanka, and is also the first ASEAN country that President Anura Kumara Dissanayake visited after assuming office. More, importantly, both sides agreed to elevate bilateral ties to a Comprehensive Partnership on this occasion, opening a new chapter for cooperation in politics, trade, tourism, culture, education, and connectivity. The visit reflects the strong mutual trust and the shared determination to deepen cooperation in the years ahead.
(Q) Viet Nam and Sri Lanka share centuries old Buddhist links. How can these spiritual and cultural ties be transformed into stronger people-to-people tourism?
(A) Viet Nam and Sri Lanka share centuries-old Buddhist and cultural links, which create a very strong foundation for closer people-to-people relations. These spiritual ties can be transformed into stronger tourism cooperation through Buddhist pilgrimage tours, exchanges between temples and universities, cultural festivals, and tourism promotion programmes. Increased air connectivity and easier travel arrangements will also encourage more visitors to explore each other’s cultural heritage and strengthen mutual understanding between the two peoples.
(Q) Direct flights between Colombo and Ho Chi Minh City has generated great excitement in Sri Lanka. How important is this milestone for tourism and bilateral relations?
(A) The launch of direct flights between Colombo and Ho Chi Minh City by Viet Nam Airlines (national carrier) and Viet Jet (a private airline) is a historic milestone for bilateral relations. It not only shortens travel time but also creates new opportunities for tourism, trade, investment, business cooperation as well as people-to-people and cultural exchange. This achievement comes at a very meaningful moment, following the establishment of the Comprehensive Partnership, demonstrating the commitment of both countries to enhance practical cooperation and strengthen connectivity between Southeast Asia and South Asia.
(Q) Do you think this direct flight will significantly increase Vietnamese tourist arrivals to Sri Lanka within the next few years?
(A) Yes, we believe the direct flights will significantly increase Vietnamese tourist arrivals to Sri Lanka over the next few years. Sri Lanka is becoming increasingly attractive to Vietnamese travellers because of its beautiful beaches, Buddhist heritage, natural landscapes, and hospitality. Easier connectivity and tourism promotion activities will help more Vietnamese people discover Sri Lanka. We also expect stronger two-way tourism exchanges, contributing positively to economic cooperation and people-to-people relations between the two countries.
(Q) Do you see Colombo becoming a stronger regional hub connecting Viet Nam with the Indian Ocean region?
(A) Colombo has great potential to become a stronger regional hub connecting Viet Nam with South Asia and the Indian Ocean region. Sri Lanka’s strategic geographic location, combined with improving connectivity and growing economic cooperation, can help facilitate trade, tourism, logistics, and maritime cooperation. Following the establishment of the Comprehensive Partnership, Viet Nam sees many opportunities to work more closely with Sri Lanka in regional connectivity initiatives and strengthen economic links between Southeast Asia and the Indian Ocean region.
(Q) Viet Nam and Sri Lanka have enjoyed decades of friendly relations. What makes this partnership unique in Asia?
(A) The Viet Nam–Sri Lanka partnership has been built on longstanding friendship, mutual trust, and deep cultural connections rather than only economic interests. The two countries have consistently supported each other over many decades and share common values regarding independence, peace, and international cooperation. President Ho Chi Minh, Viet Nam’s Nation Father, stopped over in Sri Lanka on three occasions. Vietnamese people has always treasured the strong, unconditional support offered by Sri Lankan people during our hard struggle against imperialism and colonialism. The recent elevation of bilateral ties reflects the maturity of this relationship and the shared vision to expand cooperation across many sectors in a sustainable and balanced manner.
(Q) How does Viet Nam view Sri Lanka’s role with South Asia and the Indian Ocean together?
(A) Viet Nam highly values Sri Lanka’s important role in South Asia and the Indian Ocean region. Sri Lanka’s strategic location and historical role as a maritime and commercial centre make it an important partner for regional connectivity and economic cooperation. With Sri Lanka’s keen interest in engaging more with ASEAN (Regional Comprehensive Economic Parnership ) Viet Nam believes Sri Lanka can play an even stronger role in connecting South Asia and Southeast Asia, especially in trade, tourism, logistics and maritime cooperation.
(Q) How would you describe the current diplomatic relationship between Viet Nam and Sri Lanka after the Party General Secretary and State President’s visit?
(A) Following the visit, the diplomatic relationship between Viet Nam and Sri Lanka can be described as stronger, more dynamic, and more future-oriented. The establishment of the Comprehensive Partnership demonstrates the high level of political trust and creates a solid framework for expanding cooperation in many important sectors, including trade, investment, tourism, education, digital transformation, agriculture, and cultural exchanges between the two countries.
(Q) After the Party General Secretary and State President, what is your vision for Viet Nam-Sri Lanka relations over the next decade?
(A) Over the next decade, we hope Viet Nam–Sri Lanka relations will develop into a stronger, broader, and more practical partnership under the framework of the Comprehensive Partnership. We expect deeper cooperation in trade, tourism, connectivity, digital economy, education, renewable energy, agriculture, and maritime cooperation. At the same time, people-to-people exchanges and cultural cooperation will continue to grow, creating a solid foundation for long-term friendship and mutual prosperity between the two countries.
(Q) What message does Viet Nam wish to send to Sri Lanka and South Asian Region through the visit?
(A) Through the Party General Secretary and State President’s visits to India and Sri Lanka, Viet Nam wishes to send a strong message of friendship, cooperation, and shared development to Sri Lanka and the wider South Asian region. The visits demonstrates Viet Nam’s commitment to strengthening partnerships in South Asia and promoting peace, stability, connectivity, and economic cooperation in the Indo-Pacific region.
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