Life style

How Steaks. Eggs and nuts could help prevent midlife spread

Published

3 years ago

2023/05/7

Thilina Walpola

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.

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Life style

India’s Republic Day

Published

6 days ago

2026/02/1

Thilina Walpola

Cultural perfomances showcasing tradition and talent

India’s Republic Day was celebrated in a spirit of unity and pride, as guests gathered to mark India’s democratic journey and its enduring commitment to freedom, diversity and progress.

India House came alive in hues of saffron, white and green as the 77th Republic Day of India was celebrated with stately elegance and heartfelt pride Set against the manicure lawns of the High Commissioner’s official residence, the annual ceremony unfolded as a graceful reminder of India’s enduring democratic spirit and its close time honoured ties with Sri Lanka.

Ambassador Santosh Jha with wife and Chief Guest Dr Nalinda Jayatissa

The morning ceremony commenced with the ceremonial unfurling of the Indian Tricolour. As the anthem echoed across the grounds, dignitaries, diplomats and members of the Indian Community stood united reflective on the ideals enshrined in the constitution of India, Justice, liberty, equality and fraternity. Adding cultural depths to the occasion was patriotic and classical performances thoughtfully curated to reflect India’s rich artistic heritage.

The evening reception had invited guests, diplomats, members of Parliament and many other distinguished guests. From traditional silk saris and sherwanis to chic evening gowns and tailored suits embodying a seamless blend of culture and continue.

The reception also offered a taste of India’s culinary artistry, with meticulously curated cuisine by Taj Samudra Colombo reflecting regional flavours with a modern twist.

Among the distinguished guests were the Prime Minister, Former Presidents, Ambassadors whose presence underscored the evening diplomatic and cultural significance.

The Tricolour rises, echoing the ideals of the Republic

“A day of pride and patriotism”- Ambassador’s words resonate on Republic Day

The chief guests was the Minister of Health and Mass Media Dr. Nalinda Jayatissa. The evening reach a memorable cresendo as the High Commissioner of India to Sri Lanka and Maldives delivered a speech emphasising India’s journey, its democratic value and its role on the global stage. He also spoke about the close ties between India and Sri Lanka, cultural exchanges and growing economic and strategic partnerships, reinforcing the special friendship between the two nations.

Pix by Thushara Attapathu

By Zanita Careem

Life style

Once a Heartian always a Heartian: Celebrating 130 glorious years

Published

6 days ago

2026/02/1

Thilina Walpola

A legacy begun by Belgian nuns, carried forward by generations of proud Heartians

This year, Sacred Heart Convent Galle celebrated 130 years of excellence, and the occasion was nothing short of spectacular. Alumnae, fondly called the old girls, walked the corridors of memory, reliving the elegance, discipline and camaraderie that shaped their youth. Founded by visionary Belgian nuns over a century ago, Sacred Heart Convent began with a clear mission of nurturing not only intellect, but also character, compassion and confidence. Today it stands as a timeless symbol of holistic education, blending its rich heritage with a modern vision.

There’s a magic in returning to the place where your story began – the echo of footsteps in old halls, the chatter of friends, the quiet thrill before assembly and the sense of belonging that never fades. This year as Sacred Heart Convent Galle celebrates 130 years of excellence. I found myself walking through memories that shaped not only my education but my outlook in life.

Founded over a century age by dedicated Belgian nuns, Sacred Heart Convent began as a humble institution with a bold vision to nurture intellect, character and compassion in equal measure. Set against the picturesque backdrop of Galle, with its charm and timeless beauty, the Convent became more than a place of learning, it was a sanctuary of discipline, creativity and grace.

My earliest memories of the school are vivid. I remember the feel of my uniform on the first day, the nervous excitement, as we walked into classrooms that I will always remember Sister Adrian’s warmth, guidance and encouragement . Her presence made every lesson meaningful and every Heartian feel truly cared for.

Galle itself added a special charm to the celebrations. The gentle sea breeze, the sunlit ramparts and the serene landscape created a perfect backdrop for a day filled with memories and nostalgia.

The 130 years of celebrations were a tribute to this legacy – an ode to the school’s enduring influence and the generations it has inspired.

The familiar bell at Sacred Heart Convent rang with a deeper resonance this year, calling together generations bound by faith, discipline and shared memory. As the institution marked 130 years of distinguished service in education, the celebrations unfolded not merely as an anniversary, but as a heart felt homecoming- a return to corridors where values were shaped and lifelong friendships were born. The alumnae returned in style, sharing laughter and stories of classroom adventures, chapel recitals and play ground friendships.

130 years strong-Sacred Heart Convent stands a beacon of values,discipline and life long learning

Old girls, present students and teachers unite to honour 130 years of pride

The highlights of the event this year was made memorable by a much loved Back to School theme that turned time gently backwards, Old girls arrived dressed in thier school day best, laughter filling the quadrangle as familiar bells , laughter, memories marked the back to school scene .

At the heart of the foundation of the school was Sister Adrian ,the devoted Belgian nun who served as principal, she had vision, discipline and unwavering dedication that was the the cornerstone of Sacred Heart’s legacy. Generations of students carry forward her values and spirit she instilled over a century ago.

I found myself reminiscing about my own journey within its storied walls – the classrooms, the assemblies, the playground games and shared seats with friends that still bring a smile today. I remember the guidance of teachers who inspired curiosity and the gentle discipline of mentors who shaped our values.

The ‘Back to School’ feeling during the 130th celebrations was magical seeing Alumnae return, glowing with nostalgia reminded me how the spirit of Sacred Heart stay with us and remains etched in our hearts.

As the celebrations came to a close, I felt a profound gratitude for the school, for the Belgian nuns who laid its foundation For the present Principal Sister Sandya Fernando and Sister Mihiri Perera, Deputy Principal and Head of the Primary School and the teachers who carry forward this century old tradition with dedication and warmth. Their commitment to keeping the school’s spirit vibrant, bridging the gap between the history and the present. From Sister Adrian’s vision to the care of today’s dedicated sisters, Sacred Heart Convent has spent 130 shaping minds, nurturing values and inspiring generations.

For me, Sacred Heart Convent was never merely a place of learning; it was a canvas, a stage and a sanctuary, a place that taught me education is as much character as it is about knowledge.

As the school celebrated 130 glorious years, we salute Sister Adrian, and the visionary leadership of the current principal and Vice principle Thier dedication have shaped generations of Heartians, instilling values, courage and compassion For me this celebrations stirred cherished memories and a reminder that the heart of Sacred Heart beats strong, carrying its legacy forward with pride and love

By Zanita Careem

Life style

Fathuma Marleen on style, strength and grace

Published

6 days ago

2026/02/1

Thilina Walpola

Chic and modest

Threads of influence

From the buzz of a busy salon chair to the delicate precision of couture hand work, Fathuma Marleen carved a space where style,skill and sophistication intertwine.

Her signature lies in the subtle artistry of her embroidery and handwork. Every stitch, every embellishments reflect a dedication to precision and an eye for detail cultivated from her earliest days A guiding force for women she touches human lives with generosity,empathy and unwavering commitment

Fathuma Marleen’s story begins not on a runway,but behind a salon chair,scissors in hand,hair falling softly to the floor,and dreams quietly taking shape .As a young hairdresser,trained by Janet Balasuriya , she learned early the art of transformation:how confidence blooms when a woman feels seen,styled and celebrated. That intimate understanding of beauty,personal,emotional and deeply human later became the backbone of her creative journey.

Marleen lawyer turned Ambassador

But her creative spirit couldn’t be confined to hair alone In a world driven by fast fashion and fleeting trends,Fathuma Marleen’s work caught the attention of established names in the couture world. Driven by an eye for fashion, she transitioned into stitching, turn ing fabric into statements of sophistication and glamour.She went on to sew for top designers and Colombo’s fashion conscious women, contributing behind the scenes to collections that demanded excellence, consistency and technical mastery. Though her role was discreet, her impact was unmistakable among the landscape of fashion,each of her designer clothing had her signature precision. Her signature touch soon became popular among top designers ,whether it’s a flowing gown, or an Indian Shalwar or a flowing abaya, her intricate,embroidery or her sleek cut had a story . Yet at the height of her creative journey, Marleen made a personal sacrifice,she moved away from her burgeoning fashion career to join her husband in his ambassadorial role to Riyadh.

A defining chapter in Fathuma Marleen’s professional journey has been her close alliance with the Women’s Chamber of Commerce and Industry WCIS, a platform that champions entrepreneurship, creativity and leadership among women. It was Nayana Karunaratne,her close friend with whom she co-created spectacular fashion shows stood firmly by her side encouraging,guiding and gently nudging her back towards her creative calling.

Her work gained particular prominence under the guidance and encouragement of Nayana, this partnership proved transformative, and Fathuma Marleen designs stepped into the spot

Notably her creations featured at the Chamber of Commerce, fashion show led initiatives, including high profile Abaya presentation showcased at the Hilton, which left the audiences mesmerised. Her creations unveiled marked a defining movement in her journey. Modern silhouettes,rich hues and intricate embroidery,

clear lines, thoughtful detailing, appealed to modern woman who values both tradition and contemporary style. The collection resonated strongly with the audience. This show was a celebration of Marleen’s return to the spotlight The Hilton shows stood as a turning point-proof that Marleen’s design journey had depth,direction and a story still unfolding.

When her husband’s diplomatic posting took the family to Riyadh. Fathuma Marleen embraced a new chapter, one that required poise, adaptability and cultural awareness.

As an Ambassador’s wife she navigated formal responsibilities with elegance, balancing public engagements, all while maintaining her creative pursuits but limited due to new responsibilities ,yet she remained a quiet force in style and women’s empowerment,balancing diplomacy and creativity

Through it all, she remained committed to family. Her three daughters each now accomplished doctors and son Banker in the US were nurtured in an environment of discipline.

She says ‘ my family remains my cornerstone a source of pride and inspiration’. She cherishes her children and grandchildren, who continue to inspire her with thier own passions and achievements Beyond fashion, she is a dedicated social worker and champion of women,turning every endeavour into a celebration of creativity,sophistication and style. Beyond glamour, Fathuma is a woman driven by compassion. She devotes herself to running an orphanage established by her husband,carrying forward his vision and touching countless lives.