Forget Anti-Ageing Foods: Eat to Age Well Instead

We seem to be obsessed with ageing. Anti-ageing creams. Supplements. Treatments. And now, apparently, anti-ageing foods.

There is no food that will stop you ageing.

Ageing is inevitable. What we can influence is how well we age — how strong we remain, how healthy our heart and bones are, how much muscle we retain and whether we can keep doing the things we love.

So rather than asking: “What should I eat to stay young?”

I'd rather ask: “What should I eat to help me age well?”

Healthy ageing starts with your overall diet

Forget the hunt for one magical “longevity food”. A healthy diet for midlife and beyond is much less exciting — and much more achievable.

Think plenty of:

• Vegetables and fruit

• Whole-grains

• Beans, lentils and chickpeas

• Nuts and seeds

• Fish, particularly oily fish

• Quality sources of protein

• Predominantly unsaturated fats, such as olive oil

There are plenty of similarities with a Mediterranean-style diet, which is associated with better long-term health outcomes.

Notice what isn't on the list? Expensive powders. Detoxes. Extreme restriction.

You don't need any of them.

Protein matters — especially in midlife

If there's one thing I'd particularly encourage women in midlife to think about, it's protein.

As we get older, maintaining muscle becomes increasingly important. Muscle isn't just about looking “toned”.

• It's what helps you stay strong, independent and capable.

• It helps you run, lift, carry, climb stairs, get off the floor and keep doing the things you enjoy.

And around and after menopause, maintaining muscle becomes even more important.

So don't just ask: “How many calories am I eating?”

Ask: “Am I eating enough protein to support the body I'm asking to train?”

Good options include eggs, Greek yoghurt, fish, chicken, lean meat, tofu, tempeh, beans and lentils.

And try to spread your protein across the day rather than eating very little until dinner.

Don't be afraid of carbohydrates

Carbohydrates have had a pretty rough time over the years but whole-grains, oats, potatoes, rice and other carbohydrate-rich foods can absolutely be part of a healthy diet.

If you're running, lifting weights, doing HIIT or simply trying to stay active, carbohydrate is fuel.

You don't become healthier just because you've removed carbs from your diet.

You need to fuel the body you want to keep using.

Plants: variety beats “superfoods”

• Berries are great.

• So are apples.

• Broccoli, peppers, tomatoes, spinach, carrots, oranges, beans, lentils and wholegrains all bring something different to the table.

Rather than searching for the latest “superfood”, focus on variety.

If your diet is looking a little beige, that's probably a good place to start - and frozen vegetables absolutely count.

Don't forget the bigger picture

Healthy ageing isn't just about food - you can eat an excellent diet and still struggle to age well if you never challenge your muscles, spend most of the day sitting and don't prioritise sleep.

Food is one piece of the puzzle but so is:

• Strength training.

• Cardiovascular fitness.

• Healthy bones.

• Sleep and recovery.

• Managing stress.

• Social connection.

• Continuing to challenge yourself physically and mentally.

That's why I don't particularly like the phrase “anti-ageing”. I don't want women spending the next 30 years trying to look 35. I'd much rather help you become the 50-, 60-, 70- or 80-year-old who can still: Run. Lift. Travel. Walk up a mountain. Carry the shopping. Play with the grandchildren. Get off the floor without thinking about it. Say yes to an adventure.

What can you start to do this week?

You don't need to overhaul your diet. Start with one or two simple changes:

• Add another portion of vegetables to dinner.

• Include protein at breakfast.

• Add beans or lentils to a couple of meals.

• Eat oily fish regularly.

• Choose whole-grains more often.

• Add nuts and seeds.

• Use olive oil instead of more saturated fats.

• Eat a wider variety of plants.

Nothing revolutionary.

Healthy ageing doesn't require a perfect diet. It requires habits you can maintain for years. There is no single food that will keep you young. But there are plenty of foods that can help you build a body that is stronger, healthier and more capable for longer.