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
Cinnamon Life at City of Dreams receives prestigious five-Star certification from SLTDA
Cinnamon Life that has re-defined Colombo’s skyline added another accolade to its journey as it officially received its five star certification placing it among the most distinguished luxury properties in Sri Lanka’s hospitality landscape.
Receiving the five star classification is a significant achievement for any hotel but Cinnamon Life – the flagship of Sri Lanka’s most ambitious integrated lifestyle development, the accolade carries exceptional meaning. The recognition follows a rigorous evaluation of service standards,facilities,and operational excellence,underscoring the property’s commitment to delivering world class guest experiences
– Cinnamon Life at City of Dreams has been officially awarded the esteemed Five-Star Certification by the Sri Lanka Tourism Development Authority (SLTDA), underscoring its status as a landmark in Sri Lanka’s hospitality landscape and a benchmark for excellence in the region.
As South Asia’s largest and first fully integrated resort, Cinnamon Life at City of Dreams represents a transformative investment in Sri Lanka’s tourism and leisure economy. Developed by John Keells Holdings PLC with a historic USD 1.2 billion investment – the largest private development in the country – the resort has reshaped Colombo into a premier destination for luxury travel, entertainment, world-class events, and international business.
A hallmark of the property is its extensive event and convention infrastructure, featuring over 160,000 sq. ft. of versatile, high-spec event space. With five signature ballrooms, cutting-edge technology, and three exceptional outdoor venues offering panoramic views of the ocean and the Colombo skyline, Cinnamon Life has established itself as an unrivalled hub for global conferences, high-profile celebrations, and corporate gatherings for both local and international travellers.
“We are deeply honoured to receive this Five-Star Certification from the Sri Lanka Tourism Development Authority,” said Sanjiv Hulugalle, CEO and General Manager of Cinnamon Life at City of Dreams. “This recognition reflects our unwavering commitment to world-class service, guest centric innovation, and the elevated experiences that define Cinnamon Life. Our aspiration is to set new standards for luxury, leisure, and MICE tourism in the region, while supporting Sri Lanka’s positioning on the global stage.”
The Five-Star Certification further cements Cinnamon Life at City of Dreams as one of Sri Lanka’s foremost luxury destinations. With its two luxury hotels, curated signature dining concepts, immersive entertainment arenas, and a vibrant retail and lifestyle precinct, the resort offers an unparalleled blend of hospitality, lifestyle, and experiences under one iconic address.
The certification was presented at Cinnamon Life, attended by senior leadership from SLTDA and Cinnamon Life, members of the hospitality industry, and media representatives. The event celebrated this milestone achievement and marked a significant step forward in elevating Sri Lanka’s luxury hospitality offering.
About City of Dreams
City of Dreams is Sri Lanka’s largest and most ambitious integrated resort, redefining Colombo’s skyline as a symbol of modern luxury and innovation. Designed as a “city within a city,” the destination offers 800 luxury rooms and suites, with 687 at Cinnamon Life and 113 at NUWA, complemented by a diverse selection of 13 restaurants and bars that showcase global cuisines alongside Sri Lanka’s rich culinary heritage. Adding to its appeal is a vibrant mix of high-end retail, Sri Lanka’s premier entertainment arena, a shopping mall, office towers, and luxury residences. This integrated ecosystem enables delegates to stay, work, meet, dine, shop, and celebrate seamlessly under one roof, delivering unmatched convenience and engagement.
Life style
Championing mental health, rehabilitation, and social upliftment
Tiesh jewellery , announced a meaningful partnership with the Infinite Grace Foundation Sri Lanka, an organisation dedicated to transforming lives through love, dignity, purpose, and long-term social impact.
This collaboration marks a significant milestone as two Sri Lankan entities join hands to address some of the country’s most urgent and overlooked challenges, including mental health, drug addiction, prisoner rehabilitation, anti-human trafficking awareness, and the empowerment of estate communities.
Founded on the belief that “Every life deserves to be seen and loved,” the Infinite Grace Foundation symbolises hope, transformation, and inclusion. The Foundation works to extend a lifeline to those often ignored or marginalised, ensuring they are reminded that they are valued, loved, and never alone.
Their vision is deeply aligned to create a Clean Sri Lanka—not only in its physical environment, but in its hearts, minds, and communities. Through systemic intervention, awareness, and rehabilitation, the organisation aims to restore dignity, provide second chances, and help individuals reclaim their potential.

Stephanie Siriwardhana, Founder of the Infinite Grace Foundation and Brand Ambassador for Pure Gold by Tiesh
As part of its awareness and empowerment initiatives, Infinite Grace Foundation has launched the “I See You” campaign—an effort to recognise, support, and uplift individuals who have long been overlooked. Through this campaign, the foundation aims to promote year-round advocacy, encompassing mental health support, panel discussions, and collaborations with organisations and hotlines that support vulnerable groups across the island.
In support of this meaningful initiative, Tiesh has designed an exclusive jewellery collection created with intention and purpose. All proceeds from the collection will be donated directly to the Infinite Grace Foundation. The range features intricately crafted earrings, pendants, chains, rings, and more for women, as well as bracelets, cufflinks, lapel pins, and rings for men. Offered in diamonds, as well as gold and silver, each piece carries a profound message—that every life deserves to be seen, acknowledged, and loved.
With a legacy spanning more than two decades, Tiesh founded by Lasantha and Bryony De Fonseka, has become synonymous with innovation, excellence, and artistry in Sri Lanka’s jewellery landscape. Today, the family-run business is led by the next generation, with Directors Ayesh De Fonseka and Thiyasha De Fonseka continuing to uphold the brand’s commitment to integrity, community, and craftsmanship.
Stephanie Siriwardhana, Founder of the Infinite Grace Foundation and Brand Ambassador for Pure Gold by Tiesh, expressed the impact of this partnership: “This collaboration is special in many ways, and I’m truly grateful that a prestigious jeweller like Tiesh cares about communities that are often unseen—such as prisoners and estate workers. When you change one life, you change a family. When families transform, communities transform, and soon you change the nation. This initiative comes from a personal place. Many people struggle to ask for help, including myself. Through the ‘I See You’ campaign, we aim to provide support, raise awareness, and offer year-round mental health programs, alongside organisations and hotlines that are equipped to help victims and individuals in need. This partnership with Tiesh will be deeply impactful.”
The work of the Infinite Grace Foundation spans multiple critical pillars, including prison reforms, addiction rehabilitation, community education, vocational training, anti-human trafficking awareness, and mental health destigmatisation—all designed to create long-term, sustainable change across Sri Lanka.
Reflecting on the significance of the collaboration, Director of Tiesh, Ayesh De Fonseka, added, “Helping the community is rooted in our beliefs and upbringing. This partnership presented a meaningful opportunity to give back and support an important cause. We believe in second chances, and many individuals need guidance, care, and the opportunity to rebuild their lives. We are honoured to donate all profits from this collection. In the future, we hope to extend support further by offering job opportunities—whether in jewellery craftsmanship, box making, design, or other livelihood pathways.”
Through this partnership, Tiesh and Infinite Grace Foundation reaffirm their shared commitment to building a Sri Lanka where hope thrives, opportunities are equitable, and transformation is within reach for all.
For those wishing to support this initiative or explore the special collection, please visit the Tiesh showroom at 253 R. A. De Mel Mawatha, Colombo 03, or follow Tiesh on social media for updates and campaign information.
Life style
Tourist Board reassures: Sri Lanka safe, open and ready
Cyclone Ditwah carved a trail of devastation as it roared across many regions, unleashing a deluge that transformed the entire towns into destruction. This is one of the most unforgiving storms in recent years – bringing torrential rains, violent winds and a trail of destruction that left thousands displaced in a matter of hours. Homes swept away, roads disappeared and families were forced to flee.
Yet beneath the chaos and loss, a quiet resilience emerged, communities rallied, rescue teams worked around the clock to restore roads, relocate displaced families and ensure the safety of the tourists.
Now with waters slowly receding, the full story of Ditwah’s impact is only a beginning to unfold – a story of heartbreak, survival and the long road to rebuilding.
Cyclone Ditwah delivered a sharp blow to the tourism sector within hours and days, disrupting travel routes, damaging coastal routes, and forcing authorities to reassess visitor safety. as hoteliers,tour operators,and government agencies worked round the clock to stabilise operations.The industry soon reassured global travellers that the island remains open and resilient.Rescue teams were deployed immediately, working around the clock to evacuate families and restore essential services.
While several areas experienced significant damages, authorities assured that key tourism zones remain safe and operational.
A press conference was summoned by the Ministry of Tourism and Foreign affairs, last week bringing together top officials, media and other hospitality partners to address growing public concern,assure international travellers and outline the immediate steps taken to ensure safety across all tourist zones. The Deputy Minister of Tourism, Professor Ruwan Ranasinghe and Chairman of SLTPB, Buddhika Hewawasam stepped forward to present a clear,unified message that Sri Lanka remains safe, prepared and committed in protecting the visitors. They calmed anxieties,dispelled myths,rumours and dispelled misinformation and revealed the coordinated efforts of the government to keep the hospitality industry unshaken.
Tourism authorities pointed out even in the aftermath of Ditwah,the arrival of the cruise ship sent a powerful message. the ship’s docking underscored that Sri Lanka is safe . The arrival of this luxury cruise liner carrying hundreds of international passengers, was part of a regional voyage from Mumbai to Singapore. This was a symbolic moment unfolding at the harbour, it was a glimmer of hope in a week overshadowed by stormy clouds. The Tourism authorities reflected this arrival as a sign that confidence in Sri Lanka had not lost hope and showed Sri Lanka is steady,ready,and open.
The Deputy Minister of Tourism Professor Ruwan Ranasinghe in a speech marked by confidence and determination said. “Our teams have worked round the clock to ensure safety, restore access routes and support our travellers”.
Today I assured every traveller Sri Lanka is safe, Sri Lanka is open, and Sri Lanka is ready. He confirmed that all major coastal resorts from Negombo to Bentota remain fully operational. Cultural destinations such as Kandy, Dambulla, Kandy,Sigiriya, are now open. He further noted that national parks,including Yala, Udawalawe,Wilpattu had returned operations following rapid assessments. Our key tourist zones are open,accessible and operating under verified safety conditions. He assured that every tourist in the island was safe,
He praised the rescue teams who had worked round the clock, cleaning roads, supporting displaced families and ensuring tourism infrastructure remained intact. To the world I say please come visit, and explore. Our island stands tall and more ready than ever to welcome you. This is not just recovery, he concluded,this is resilience in action. Finally he stressed that Sri Lanka’s tourism sector had demonstrated structural resilience,operational continuity and readiness to maintain international confidence.
The Chairman of the SLTPB Buddika Hewawasam also briefed the media on the ongoing relief operations. He acknowledged the sharp blow and destruction but underscored the country’s resilience. We want to assure travellers that Sri Lanka remains safe. Our teams are on the ground, our infrastructure is being restored and our hospitality sector stands ready to welcome visitors as recovery unfolds.
He said “New the waters have receded, and Sri Lanka is ready to welcome the world. Cyclone Ditwah swept through the island with devastating force, but in its aftermath, a story of resilience, beauty and unwavering hospitality has emerged – one that travellers are invited to witness firsthand”.
For travellers, this is a chance to experience a Sri Lanka that is vibrant and sparkling with life where cultural heritage, natural beauty and warm hospitality blend. Cyclone Ditwah may have left a mark, but it could not dim the island’s radiance.
The Tourism sector is preparing to move forward with renewed emphasis on resilience, safety and rebuilding confidence among international travellers. Sri Lanka has weathered the storm and the world is already sailing back to its shores.
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