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
Sri Lanka eyes conservation-led tourism boost as Gehan urges integrated approach
Sri Lanka could unlock a powerful new economic pathway by integrating biodiversity, archaeology and cultural heritage into a single conservation-driven tourism model, according to author, banker and naturalist Gehan de Silva Wijeyeratne.
Speaking to The Island, de Silva Wijeyeratne said the country possesses a rare convergence of natural and historical assets that, if strategically presented, could reposition Sri Lanka as a leading global destination for nature and heritage tourism.
“At the moment, these elements exist, but they are not fully connected,” he said. “What Sri Lanka has is extraordinary—a complete story of life, from ancient history to modern biodiversity. The opportunity is to bring that together in a way that creates value.”
His remarks come at a time when policymakers are seeking sustainable avenues to revive the economy, with tourism identified as a key growth sector. De Silva Wijeyeratne is currently researching his next book, ‘Enchanting Sri Lanka’ to be published by John Beaufoy Publishing in the UK.
He said his recent field visit reinforced the untapped potential of integrated landscapes—particularly in the eastern region around Trincomalee.
He spent four days in Trincomalee with Hiran and Hashan Coory, two members of the senior leadership in Jetwing Hotels. Commenting on the visit, he said “Within a short distance, you have forests, marine ecosystems, archaeological sites and protected areas. This is not about isolated attractions—it’s about creating a connected experience that can compete globally.”
He noted that such an approach could continue to transform Sri Lanka’s tourism model beyond traditional beach-centric travel. “You can offer visitors wildlife, marine biodiversity and ancient history in a single journey,” he said. “That’s a very powerful proposition.”
Speaking more on Trincomalee’s potential, he said the combination of ancient history, the more recent colonial history and buildings, the beautiful beaches and coves, the snorkelling and marine mammal watching combined with the potential to create a huge national park that will have large mammals on the doorstep of the city means Trincomalee can become the city with the greatest tourism potential of any city in Sri Lanka.
“A vast national park on the scale of better-known parks such as Wilpattu and Yala can be created by connecting the forest reserves which stretch from Kantalai and through to the Naval Headworks Sanctuary, almost to the borders of the Trincomalee town” he says. “A new national park could be constructed with a network of safari roads and water holes and grass plains to increase the prey density for iconic mammals like the leopard. Trincomalee can then become a top land safari destination with an entrance gate to a national park just 15 minutes drive from the town. No other city will be able to rival it for land safaris, marine safaris, ancient and colonial history, staggering views and beaches and the heady mix of various ethnic groups with their religious beliefs, cuisine and arts. Trincomalee could overshadow every other city in Sri Lanka for tourism if developed properly”.
De Silva Wijeyeratne emphasised that conservation must be positioned not as a constraint, but as an economic enabler. “If you encourage and enable responsible visitation, it brings revenues to these areas,” he said. “That supports conservation and also creates livelihoods for local communities.”
However, he cautioned that development must be carefully managed to avoid damaging sensitive ecosystems. “You need development that is sensitive to these landscapes and the proper infrastructure to manage visitation,” he said. “The value lies in preserving what is already there.”
In addition to tourism, de Silva Wijeyeratne highlighted the need to strengthen Sri Lanka’s conservation capacity through international collaboration. He has proposed the introduction of a special visa to attract experienced global conservationists willing to work on a voluntary basis.
He referenced his article ‘A visa for bringing in expertise and expanding tourism’ which was published in The Island on Friday, 23 May, 2025, and is available online. In this he proposes a special visa to address four strands – volunteering, internships, academic exchange and short term study. The idea is that the visa should be as easy as to obtain an online tourist visa, but the visitor can now apply for a longer term visa for a declared purpose, such as volunteering.
He was careful to emphasise that the proposed visa is not for paid work and does not give the visitor special rights, and any relevant permits and permission need be obtained by the local partner. “There are people with 30 or 40 years of experience in research and conservation who would gladly come to Sri Lanka and contribute” he said. “If we create a proper framework, they can work with local organisations, share knowledge and build expertise.” Such a system, he stressed, would not undermine local employment. “These are unpaid roles—they are not taking jobs away. Furthermore, they will help locals to upskill,” he said. “They are helping to strengthen the system.”
De Silva Wijeyeratne also underscored the importance of science communication in driving conservation outcomes. Drawing from his recent lecture to the Wildlife and Nature Protection Society, he said public understanding of biodiversity remains limited, particularly when it comes to foundational elements, such as plant life. “In my recent lecture I started with plants because they are often overlooked,” he said. “In Sri Lanka we have the descendants of ancient plant groups, like lycophytes and bryophytes, as well as an abundance of the relatively more modern flowering plants (or angiosperms). They all form the basis of all ecosystems.” Sri Lankan researchers would benefit from international collaborations to describe and study the ecology of species found in Sri Lanka. As an example of the gaps in our knowledge, he pointed that it is hard to find online even a species inventory of Sri Lankan species of Lycophytes.
He further highlighted the interconnected nature of life, pointing to the role of microscopic organisms. “Every cell in our body contains mitochondria, and that DNA originated from bacteria,” he said. “So we are, in a sense, composite organisms built on ancient biological relationships. “This perspective, he said, is critical to fostering a deeper appreciation of biodiversity and the need for its conservation. “If people understand how interconnected life is, they begin to value it differently,” he said.
De Silva Wijeyeratne’s ongoing research for ‘Enchanting Sri Lanka,’ to be published by John Beaufoy Publishing, also touches on Sri Lanka’s layered history, including its colonial past. During his recent visit to Trincomalee, he visited the grave of Rear Admiral Charles Austen, the brother of renowned novelist Jane Austen. “I read in the Bradt Guide to Sri Lanka that her brother was buried in the Esplanade Cemetery. There was an article online by Nishan Fernando in the Sunday Times where he describes how, in 1984, he and his father, Admiral Clancy Fernando, located the grave. Fernando wrote of the burial ground on the Esplanade in the middle of Trincomalee town, opposite the beautiful horseshoe shaped Dutch Bay.”
After a false start at another cemetery, using Google maps, de Silva Wijeyeratne with others, including Hiran and Hashan Cooray, some of the senior team from Jetwing Hotels, visited St. Stephan Cemetery which is around 400 meters from the Maritime and Naval History Museum. ‘We found the grave as described in the Sunday Times article by Nishan Fernando. But talking to various hoteliers and people in tourism in Trincomalee, we were struck by how many people were unaware of its existence. Hopefully, knowing that the grave of Rear Admiral Charles Austen, brother of Jane Austen, is roughly in the middle of St. Stephan Cemetery, in Trincomalee, will help others, with an interest in Jane Austen, to locate it.”
During his time in Trincomalee, with the Jetwing Hotels team, de Silva Wijeyeratne also visited Mederigiriya, Seruwila and Velgam Vehera. They encountered elephants on their visits to Seruwila and Velgam Vehera. “That brief visit alone shows how rich and complex Sri Lanka’s story is,” he said. “It spans pre-colonial, colonial and post-colonial periods.” For de Silva Wijeyeratne, the challenge now lies in translating this richness into a coherent national narrative. “This country has everything—biodiversity, ancient civilisation, marine ecosystems, etc.,” he said. “Few places in the world can offer such an all-round package.”
He stressed that aligning conservation with tourism and knowledge-sharing could deliver long-term benefits. “It’s about connecting the dots,” he said. “If we do that successfully, Sri Lanka can position itself as a world-class destination, while protecting its natural and cultural heritage.” As the country looks to rebuild and diversify its economy, de Silva Wijeyeratne’s message is clear: Conservation, when strategically integrated, could become one of Sri Lanka’s strongest assets. (Pictures courtesy Gehan de Silva) Wijeyeratne
By Ifham Nizam
Life style
Bringing the flavours and spirit of Jaffna to life
Long before the first dish was placed at the Jaffna food festival at Cinnamon Bentota Beach, a dedicated team of staff and culinary staff journeyed to Jaffna.
In the North they stepped out of professional hotels and into homes, road side eateries and bustling local markets. They observed, listened and, most importantly, tasted. The experience was as much about unlearning as it was learning.
They spent time with local people, women who have perfected their craft over decades, fishermen who spoke of the day’s fresh catch, spice vendors who explained the subtle difference in dried chillies and roasted blends.
They saw the liberal use of black peppers, tamarind and the depth of roasted curry powders.
In the end, what the team brought back from the North was not just technique or taste, it was perspective. What stayed most was the spirit of Jaffna, its people resourceful grounded and deeply connected to roots.
And so when the festival came to life in Bentota, it was not just a recreation, it was a reflection. They realised the heart of Jaffna is not only in its flavours but in its people.
Cinnamon Bentota Beach — signature selection celebrated the rich heritage, vibrant culture, and authentic cuisine of Northern Sri Lanka with its signature “Jaffna Night” recently. The evening was a heartfelt journey into Jaffna’s traditions, inviting guests to experience the warmth, flavours, and stories of this remarkable region.
- Time honoured rituals
- Jaffna’s bold flavours
- Warm welcome from heart of southern hospitality
- General Manager welcoming guests
Guests were welcomed with the traditional greetings, followed by religious rituals that set the evening in a meaningful cultural context. The highlight was the launch of the “Jaffna Culinary Journey” video series, capturing the resort team’s immersive exploration of Jaffna’s culinary landscape and community life.
From preparing local delicacies alongside villagers, to stepping into traditional homes, participating in early morning poojas, and wandering bustling fish markets; vegetable markets, the team discovered that Jaffna’s cuisine is inseparable from its identity, history, and community spirit.
Cinnamon Bentota Beach — Signature Selection shared reflections on the journey, emphasising how meaningful experiences can preserve and honour cultural heritage. The evening culminated in the official launch of the Jaffna Food Festival at the resort – a continuation of the journey that brings authentic Jaffna flavours and stories directly to guests in Bentota.
“Jaffna Night” was more than a culinary celebration; it was a testament to connection, culture, and the shared joy of learning through food and tradition.
By Zanita Careem
Life style
Sun Siyam Pasikudah paves the way in sustainability
Sun Siyam Pasikudah has added another milestone to its growing list of achievements by earning the prestigious Travel Gold Certification, a recognition that reflects the resort’s dedication to exceptional hospitality, high service standards and memorable guest experience. At this resort, sustainability isn’t just a concept it is a commitment. So driving eco conscious change, behind the scenes, is Chaminda Upul Kumara, shaping a hospitality experience where luxury meets responsibility .
Q: Sun Siyam Pasikudah has earned Travelife Gold Certification, covering 147 criteria, from energy and water to wildlife and community welfare. What did that journey genuinely push the property and the wider group to do differently?
A: Earning Travelife Gold was never just about getting the certificate. Working through 147 criteria covering energy, water, waste, wildlife, and community welfare made us look hard at ourselves and ask whether we were truly doing enough in each of those areas.
What it really pushed us to do was move beyond compliance. We tightened our conservation practices, improved how we manage waste, and put more deliberate effort into biodiversity and community programmes. But perhaps the most meaningful shift was weaving sustainability into the guest experience itself, making it visible and accessible without ever compromising on comfort or quality.
At the group level, Pasikudah became a working model. The practices we refined here have since been adapted and adopted across our other properties, creating a culture where sustainability is not a side project managed by one department but something that shapes how every team member thinks and works. It reinforced what Sun Siyam Care stands for: that responsible hospitality is not a goal we work towards. It is simply who we are.
Q: Most of the Sun Siyam story has been written in the Maldives. How does Pasikudah write its own chapter, given how different the setting, the coastline, and the community around it are?
A: When the civil conflict in Sri Lanka’s Eastern Province ended in 2009, our founder Ahmed Siyam Mohamed saw something in Pasikudah Bay that many others had not yet noticed. The calm, shallow waters and unspoiled beaches were extraordinary, but he also saw a region ready for renewal and an opportunity to be part of that through responsible tourism.
The property opened in 2014 as a 34-room luxury boutique resort, quietly introducing refined hospitality to Sri Lanka’s east coast. Then came COVID-19 and the country’s economic crisis, two of the hardest back-to-back challenges any hospitality business could face. Rather than simply wait it out, General Manager Mohamed Arshed Refai led a comprehensive transformation of the property.
The refurbishment was guided by international design firm Studio 67, but its real character came from a very deliberate decision: every single material used was locally sourced, and Sri Lankan artisans and craftspeople were involved throughout the process. It was not just a renovation. It was a recommitment to the region and the people in it.
That is what sets Pasikudah apart within the Sun Siyam family. The Maldives properties have their own extraordinary identity, but Pasikudah’s chapter is distinctly Sri Lankan. From post-conflict rebuilding to post-crisis renewal, it is a story of courage, community, and the belief that investing in a place means investing in its people.
Q:There is an organic farm on the property growing over 38 varieties of fruits, vegetables, and herbs. Tell us about that. It feels like it says something bigger about how the resort thinks about its place here.
A: The farm is a fairly direct expression of how we think about our responsibility to this place. At least 30 percent of our menu is plant-based, and being able to grow a meaningful portion of that on the property makes that commitment tangible rather than theoretical. Guests receive their welcome drinks made with fruit grown here. The chefs know exactly where their produce comes from and what it took to grow it.
We also have what we call climate-conscious dishes on the menu, options designed around sustainable food principles that prompt guests to think about what they are eating and where it originated. Beyond the farm itself, we source a significant share of our ingredients from local farmers and producers in the surrounding community. That reduces food miles and carbon emissions, but it also means the resort is actively supporting the local food economy rather than bypassing it.
Put simply, the farm is not a marketing feature. It reflects a commitment to operating in a way that is connected to this land and these communities, rather than sitting apart from them.
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