Connect with us

Life style

How Steaks. Eggs and nuts could help prevent midlife spread

Published

on

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.

 

 

 



Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Life style

From Vanishing Sea Snakes to DNA in a Bottle

Published

on

Dr. Ru on Dr. Rohan Pethiyagoda's book terming a must read. Also in the picture Wildlife Nature Protection Society President Graham Marshall

Dr. Ruchira Somaweera on Rethinking Conservation

What happens when one of the world’s richest marine biodiversity hotspots collapses almost overnight — and no one knows why?

That was the question facing Australian authorities in the early 2000s when Ashmore Reef, a remote marine reserve in the Timor Sea, suddenly lost what once made it globally unique: its extraordinary diversity and abundance of sea snakes.

“At one point, this place had more species of sea snakes and more individuals than anywhere else on Earth,” recalled Dr. Ruchira Somaweera, one of the world’s leading reptile biologists. “Then, within a few years, everything collapsed.”

Speaking at a packed Wildlife and Nature Protection Society (WNPS) Monthly Lecture, sponsored by Nations Trust Bank and held at the BMICH, Dr. Somaweera described how the mysterious disappearance triggered a major federal investigation.

“At the time, I was a federal government scientist,” he said. “We were sent to find out what went wrong — but it wasn’t obvious at all.”

Ashmore Reef, a protected area managed by Parks Australia, was still teeming with turtles, sharks and pelagic birds. Yet the sea snakes — once recorded at rates of up to 60 individuals per hour — had virtually vanished.

Ruchira making his presentation

The breakthrough came not from the water, but from policy.

For decades, traditional Indonesian fishers from Roti Island had been permitted to harvest sharks at Ashmore under a bilateral agreement. When Australia banned shark fishing around 2000, shark numbers rebounded rapidly.

“And sharks are the main predators of sea snakes,” Dr. Somaweera explained. “What we realised is that what we thought was ‘normal’ may actually have been an imbalance.”

In other words, sea snakes had flourished during an unusual window when their top predators were suppressed. Once sharks returned, the ecosystem corrected itself — with dramatic consequences.

“It was a powerful lesson,” he said. “Sometimes collapse isn’t caused by pollution or climate change, but by ecosystems returning to balance.”

The mystery didn’t end there. Some sea snake species once known only from Ashmore were now feared extinct. But instead of accepting that conclusion, Dr. Somaweera and colleagues took a different approach — one that combined science with local knowledge.

“Scientists often fail by not talking to the people who live with these animals,” he said. “Fishermen have decades of experience. That knowledge matters.”

Using museum records, fisher interviews and species distribution modelling, the team predicted where these snakes might still exist. The models suggested vast new areas — some the size of Sri Lanka — had never been properly surveyed.

When researchers finally reached these sites, often involving helicopters, research vessels and enormous logistical costs, they made a startling discovery.

“We found populations of species we thought were gone,” he said. “They were there all along. We were just looking in the wrong place.”

Even more surprising was where they were found — far deeper than expected.

Traditional sea snake surveys rely on night-time spotlighting, assuming snakes surface to breathe and rest. But footage from deep-sea remotely operated vehicles (ROVs) revealed that many species live in the mesophotic zone, where light fades and surveys rarely reach.

“Some of these snakes are deep divers,” Dr. Somaweera said. “They don’t behave the way we assumed.”

That insight led to one of his most remarkable discoveries — coordinated, communal hunting in the Irabu sea krait off Indonesia.

“At 40 metres deep, on the slope of an extinct volcano, we found them hunting in groups,” he said. “They take turns flushing fish and feeding. That level of cooperation was never known in snakes.”

Beyond discovery, Dr. Somaweera’s work increasingly focuses on how conservation itself must evolve.

One of the most transformative tools, he said, is environmental DNA (eDNA) — the ability to detect species from genetic traces left in water, soil or even air.

“You no longer need to see the animal,” he explained. “A bottle of water can tell you what lives there.”

His team now uses eDNA to detect critically endangered snakes, turtles and sea snakes in some of Australia’s most remote regions. In one project, even children were able to collect samples.

“A 10-year-old can do it,” he said. “That’s how accessible this technology has become.”

The implications for countries like Sri Lanka are profound. From snakebite management to marine conservation, eDNA offers a low-impact, cost-effective way to monitor biodiversity — especially in hard-to-reach areas.

Dr. Somaweera ended his lecture with a message aimed squarely at young scientists.

“We already have a lot of data. What we lack is the next question,” he said. “So what? That’s the question that turns knowledge into action.”

After nearly two decades of research across continents, his message was clear: conservation cannot rely on assumptions, tradition or good intentions alone.

“It has to be evidence-based,” he said. “Because only action — informed by science — actually saves species.”

By Ifham Nizam  ✍️

 

Continue Reading

Life style

Driving the vision of Colombo Fashion Week

Published

on

Fazeena embodying confidence, culture and couture

Fazeena Rajabdeen

Fazeena Rajabdeen stands at the forefront of Sri Lanka’s fashion evolution as the Executive Director of Colombo Fashion Week.

With a visionary approach that bridges local talent with global opportunities, Fazeena has been instrumental in elevating Colombo Fashion Week into a sought-after platform for designers, buyers and industry innovators. In this interview, she shares insights on the growth of Sri Lanka’s fashion landscape, the challenges and triumphs of steering a major fashion event, and her aspirations for the future of the industry.

(Q) As Executive Director of Colombo Fashion Week, how do you define CFW’s role in shaping Sri Lanka’s fashion identity?

(A) CFW is fundamentally the backbone of Sri Lanka’s fashion industry. Over 23 years, we’ve built more than a platform, we’ve crafted an entire fashion ecosystem that didn’t exist before.

What I’m most proud of is that over 80% of the designers you see in Sri Lanka today have come through our development system. That’s not accidental, it’s the result of building infrastructure, including partnerships, brand development support, retail insights, and international networks. We’ve essentially created the conditions for a Sri Lankan fashion industry to emerge organically, rooted in our heritage but completely contemporary in its expression. This has resulted in the creation of few design education schools, fashion retailers, model academies.

CFW has given Sri Lankan fashion an identity that carries weight, one that speaks to craftsmanship, sustainability, and creative integrity. That’s the legacy we continue to build upon.

(Q) What has been your personal vision in steering Colombo Fashion Week over the years?

(A) My vision has always been about scale and sustainability, taking what was a seasonal event and building it into a year-round business ecosystem. My key focus was on developing the next generation through structured programs like emerging designers and CFW Accelerate, embedding responsibility into fashion through tools like the Responsible Meter, and expanding our reach with new editions and International partnerships.

We’ve moved from showcasing fashion to building the infrastructure that makes sustainable, commercially viable fashion careers possible in Sri Lanka. Another mission was to expand the platform so Sri Lankan designers aren’t just showing collections, they’re building brands that compete regionally, especially within South Asia.

(Q) Fashion Weeks globally are evolving. How has CFW adapted while staying true to its roots?

(A) The role of fashion platforms has evolved, as the development of fashion, the consumption of fashion and choices fashion consumers make has changed. At the core Fashion is an emotional choice hence engagement with fashion consumers remains high priority. CFW as a platform that leads the fashion industry, creates formats that effectively engage consumers with the fashion creators and with that open opportunities in Sri Lanka and internationally through BRICS, South Asia and Beyond. There are interesting new projects planned to push this forward.

(Q) How does CFW contribute to positioning Colombo as a regional fashion and lifestyle capital?

(A) CFW is known as a renowned South Asian Fashion Week and serves as a regional hub with its longstanding influence of 23 years in the region. That longevity alone has made us a reference point for South Asian fashion and we’ve become first-in-mind when people think of fashion here.

But it’s more than just presence. CFW has positioned the city with its synonymous brand name and interaction with influential people within the region as a lifestyle destination, not a peripheral market. That sustained visibility and the calibre of what we produce has put Colombo on the map as a regional capital where fashion, craft, and commerce intersect.

(Q) Sustainability and craftsmanship are growing conversations—How are those reflected in designer collections?

(A) Responsibility in fashion has been our cornerstone from the beginning. We’ve always championed Batik and traditional craft, and we’ve backed that with real resources through our craft funds.

What we’ve done differently is make sustainability measurable. The Responsible Meter we developed is a transparent scoring system that shows the environmental and social impact of each garment. Designers now build collections with accountability baked in from the start, not as an afterthought. This process is included in all emerging designer development processes.

(Q) Colombo Fashion Week has been a launch pad for many designers. What do you look for when curating talent?

(A) Above all—passion and drive. You can teach technique, refine a collection, connect someone to the right resources. But that hunger to build something, to push through the hard parts of turning creativity into a viable business That has to come from them.

We look for designers who understand that fashion is both art and commerce. They need a point of view, yes, but also the discipline to execute it consistently. The ones who succeed through CFW are the ones who see the platform as a starting point, not the finish line—they’re ready to put in the work to build a real brand, not just show a collection and continue with us in building that brand.

(Q) What role does CFW play in connecting Sri Lankan designers to global markets?

(A) CFW set out on a designer exchange programme through the BRICS International Fashion Federation, showcasing Sri Lankan talent at BRICS fashion weeks while welcoming international designers to Colombo. The platform positions Sri Lanka within the global fashion landscape while attracting international buyers and media. We have partnerships with the commonwealth countries and relevant fashion weeks. The interaction with global designers we invite during fashion week is primarily to focus on such interactions with Sri Lankan designers, opening doors for learnings and opportunities.

(Q) What can we expect from upcoming editions of CFW?

(A) Every edition has a unique focus to it and we work towards creating more expansion, more accessibility. We’re doubling down on our development programs, bringing in stronger international partnerships, deeper craft integration, and wider opportunities for designers at every stage.

We’re also looking at new formats and editions that create the Sri Lankan story in international markets.

We focus on being beyond a showcase; as the engine that drives Sri Lankan fashion forward regionally and globally. We’re building for scale and impact. The upcoming editions will reflect that ambition.

(Q) You have Co-founded the Ceylon Literary and Arts Festival, what inspired you to start and what was your original vision?

(A) It was a natural expansion, honestly. After years of building CFW and seeing the power of creative platforms, we realized there is space for the same thing for arts and literature, a space that celebrates Sri Lanka’s intellectual and cultural soft power.

The vision was simple: create a festival that puts Sri Lankan voices in conversation with regional and global thought leaders. Literature and the arts are incredible tools for cultural influence, and we weren’t leveraging that enough. Ceylon Literary and Arts Festival became that platform, a way to showcase our writers, artists, and thinkers while positioning Sri Lanka as a hub for meaningful cultural exchange.

It’s about soft power. Fashion opened doors, arts and literature deepened the conversation. Together, they tell a fuller story of who we are as a country.

(Q) What makes it unique in Sri Lanka’s cultural scene?

(A) It’s the ecosystem with its breadth and accessibility. We’ve built a festival that doesn’t silo creativity, it brings together literature, art, film, performing arts and music under one platform. That cross-pollination doesn’t really exist elsewhere in Sri Lanka at this scale.

What sets us apart is that we’ve made it deliberately accessible, students are free as our focus is the Youth. Projects and processes that empower the youth and foster creative talent from the grassroot.

(Q) What role does the festival play in promoting local writers, poets and literary talent?

(A) We platform both established names and emerging voices who haven’t had the visibility. The festival creates real dialogue and gives local talent stages they wouldn’t normally access.

We take the best of the world.

We’ve made it accessible, students get free entry, and we run a Children’s Festival for ages 5 to 11. It’s about building pathways early and giving Sri Lankan writers, poets, and creatives the exposure that launches careers.

Our winner of the first edition of the Future writers’ program, was recently awarded the acclaimed Gratiaen Award. We were happy we were able to mentor and pave the pathway for Savin and all future writers for the next generation.

(Q) What are the next dates to look out for?

(A) We have the HSBC Ceylon Literary and Arts Festival Edition 03 set to take place February 13th ,14th,15th 2026. This year’s Festival brings together creativity across all genres including the children’s festival, performing arts and Arts festival. We are proud to celebrate Sri Lankan and international Authors including the renowned author of the Bridgerton series Julia Quinn.

Following which the annual Summer edition of Colombo Fashion Week will take place in March 2026

This is for the start of 2026. looking forward to many exciting plans for the rest of the year.

Continue Reading

Life style

The HALO Trust appoints Rishini Weeraratne as its Ambassador for Sri Lanka

Published

on

Focussed and Fearless

The HALO Trust, the world’s largest humanitarian landmine clearance organization, has appointed Rishini Weeraratne as its Ambassador for Sri Lanka. In her new role, she will support HALO’s global mission by raising awareness of mine action, strengthening advocacy efforts, and championing initiatives to protect communities impacted by landmines and unexploded ordnance, particularly in Sri Lanka. She will also play a key role in HALO’s international engagement and communications initiatives.

HALO began working in Afghanistan in 1988. Today HALO operates in more than 30 countries and territories across Africa, Asia, Europe and Caucasus, Latin America, and the Middle East. Its teams work daily to clear landmines, deliver risk education and restore land for agriculture, homes and infrastructure. HALO gained international recognition after Diana, Princess of Wales, visited its work in Angola in 1997 which helped accelerate support for the Mine Ban Treaty. Sri Lanka is one of HALO’s longest standing programmes. HALO has been operational in the island since 2002 and has cleared more than 300,000 mines and over one million explosive remnants of war, enabling thousands of families to return home safely. HALO is the second largest employer in the Northern Province, and its workforce is 99 percent locally recruited. Women make up 42 percent of the demining teams, reflecting HALO’s commitment to local empowerment and employment in post conflict communities.

Rishini Weeraratne, Ambassador for Sri Lanka, The HALO Trust:

“It is a privilege to support The HALO Trust’s mission. Although Sri Lanka is my home country and close to my heart, I am also committed to advocating for HALO’s work around the world. Millions of people live with the daily risk of landmines and unexploded ordnance. By raising awareness and amplifying the voices of affected communities, I hope to contribute to a safer future for families everywhere.”

Continue Reading

Trending