Feel good food

The ageless diet

Carrying more pounds than you’d like in midlife doesn’t have to be your destiny. Yes, it’s true that women entering perimenopause have been found to gain over a pound a year, but there are ways you can prevent this.

Adopting a healthy diet and lifestyle to support your body is key. Our Ageless Diet takes nutritional science and weight loss know-how, and includes all the superfoods your body needs for optimum vitality, energy and that extra-special feel-good factor.

Follow the plan and you could lose at least 1lb a week. After just one month living healthily, you’ll have your mojo well and truly back.

BRAIN POWER

✢ PEARS US research suggests that boron, a mineral found in pears, may help electrical activity in the brain.

✢ SESAME SEEDS are rich in omega-6 fatty acids, which are involved in nerve impulses and may improve memory.

✢ POULTRY is a good source of the amino acid tyrosine, which the brain uses to produce dopamine and noradrenaline, triggering concentration and mental alertness. WHOLEMEAL BREADS AND

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CEREALS give slow-release energy and B vitamins, which help to nourish the nervous system.

✢ CELERY contains special nutrients called phthalides, which calm the nervous system. Phthalides give celery its aroma and flavour.

✢ OILY FISH provide omega-3 fatty acids, which are essential for healthy nerve function.

✢ RIPE BANANAS An inadequate intake of potassium can lead to mental confusion. Ripe bananas are reported to be a particularly high source of potassium.

✢ LEAN RED MEATS provide iron for healthy haemoglobin production. Haemoglobin is the body’s transport system for oxygen, which is essential for the brain to work efficiently. FLUID DEHYDRATION

✢ can contribute to confusion – allow at least 1.5 litres of water per day.

LIBIDO

✢ CARROTS The ancient Greeks drank carrot juice as an aphrodisiac. Research does suggest that a compound in carrots may stimulate sexual appetite. SOYA AND FLAXSEEDS

✢ contain plant oestrogens, which have been linked to reducing vaginal dryness.

✢ LEAN RED MEATS are rich in iron, selenium and zinc, which are all needed for general reproductive health.

✢ SEEDS PMS has been linked to a deficiency in omega-6 fatty acids, of which seeds are a good source.

✢ WALNUTS are also thought to be helpful for PMS. CHICKEN, PORK, FISH AND MILK ✢ are all good sources of vitamin B6, which helps to raise levels of moodenhancing chemicals. POTASSIUM-RICH FOODS

✢ Figs, bananas and prunes, as well as leafy green vegetables, cauliflower, mushrooms, onions and parsnips, are all high in potassium, which can help reduce bloating from fluid retention. MAGNESIUM-RICH FOODS

✢ Green vegetables, bread, breakfast cereals, pasta and potatoes are rich in magnesium, which is needed for hormone regulation and smooth muscle control.

ENERGY

IRON-RICH FOODS ✢

Red meat, oily fish, fortified breakfast cereal, leafy green veg, nuts, seeds and pulses are all good sources of iron. CITRUS FRUITS

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AND JUICES, papaya, berries, sweet potatoes, peppers and tomatoes are rich in vitamin C, which helps the body absorb energy-boosting iron. BREAD AND CEREALS ✢ are sources of magnesium – low levels of which can lead to muscle weakness. MEAT, FISH, POULTRY AND EGGS

✢ contain vitamin B12 – a deficiency of this vitamin can lead to fatigue.

✢ ZINC can help fight infection, which can exacerbate fatigue. Good sources include shellfish, meat, wholegrain cereals and milk.

✢ LOW-GLYCAEMIC FOODS such as sweet potatoes, brown rice, pasta and wholegrains provide slow-releasing energy to keep blood sugars stable.

✢ MILK contains vitamins B1 and B2, pantothenic acid, niacin, phosphorus and magnesium, which are all involved with energy metabolism.

✢ SEEDS are rich in omega-6 and have an indirect effect on prostaglandins, neurotransmitters, amino acids and interleukins, which all contribute to restful sleep; as does tryptophan in poultry, figs, bananas and dates.

✢ OATS are rich in saponins and alkaloids (for the maintenance of body systems) and B vitamins, which can help boost energy.

LIFTING MOOD LEAFY GREEN VEG,

✢ PULSES, BREAKFAST CEREALS, WHOLEMEAL BREAD AND YEAST EXTRACTS

are all suppliers of folate and other B vitamins, which can help alleviate depression.

✢ LEAN MEATS provide vitamin B12 for the nervous system. Meat and low-fat milk contain the vitamin B6, which produces mood-boosting serotonin. CITRUS FRUITS

✢ will help to protect nerve cells from free-radical damage. Seeds provide omega-6, which is needed for nerve impulses and helping memory function. SALAD LEAVES, CELERY

✢ AND CAMOMILE TEA are helpful in promoting good-quality sleep. STARCHY BREAD, POTATOES, ✢ RICE, PASTA AND CEREALS keep blood sugar stable during the day. >>