A Simple Boost for Healthy Aging 👉

🧐 Check this out ➡️ The first study to look at the long-term effects of protein consumption during midlife!!

Protein is essential for bone and muscle health, both of which can decline with age.

But the results of this study say that “protein intake was significantly associated with higher odds of healthy aging.”

🙌🙌🙌

Plant-based protein was also associated with good mental health status and a lower risk of limitations in physical function.

This was based on data from 48,762 women younger than age 60 who participated in the Nurses’ Health Study.

Want some simple ways to boost protein intake?

🔹 Grab nuts instead of chips.

🔹 Toss chickpeas on your salad.

🔹 Add a high-quality protein powder to your smoothie.

🔹 Spread nut butter on fruit

If you want to see more posts like this on research-backed ways to optimize your health,

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Reference

Ardisson Korat AV, Shea MK, Jacques PF, et al. Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort. Am J Clin Nut. 2024. Published 2024 Jan 17. [link]

Misconceptions About Immune Health!

Let’s bust some immunity myths 💥

Myth 1️⃣: If I sanitize everything, I won’t get sick.

Aside from the fact that it’s impossible to completely avoid germs, the truth is we need a healthy microbiome for a healthy immune system—to keep everything from infections to allergies to inflammation in check.

Myth 2️⃣: I need to “boost” my immune system.

Boosting immunity is overly simplified because an overactive immune system can be just as damaging as an underactive immune system—contributing to allergies and autoimmunity.

Myth 3️⃣: Vitamin C will keep me healthy.

Sure, vitamin C supports immune function, but it’s not the only nutrient we need. Other key immune nutrients include vitamins A, D, E,, selenium, zinc, and protein.

Be sure to like ❤️ and follow for tips on staying healthy in the coming months!

More Protein, Fewer Fractures? [new study]

✨ New research shows that eating more protein reduces hip fracture risk in women ✨ 

Hip fractures are one of the most feared injuries for women with osteoporosis because they can lead to disability, other chronic illnesses, or even death. 

A study just published in Clinical Nutrition looked at 26,000 women from the UK Women’s Cohort. Participants entered the study between 1995 and 1998 when they were between the ages of 35 and 69.

Women completed diet and lifestyle questionnaires at the beginning of the study, and their hospital records were then followed for 20 years. 

Over that time:

🔹 822 (3%) experienced a hip fracture.

🔹 There was an inverse relationship between protein intake and hip fractures (more protein, less fractures).

🔹 Each 25g per day increase in protein was associated with a 14% reduction in hip fracture risk.

🔹 Underweight women benefited even more from each 25g per day increase in protein, reducing their hip fracture risk by 45%.

🔹 It didn’t matter whether protein came from animal or plant sources.  

🔹 The study did not explore extremely high protein intakes (such as 2-3 grams per kg of body weight per day).

Protein is a building block for the collagen matrix in bone. This matrix is continually being remodeled and replaced, requiring an adequate supply of protein. 

So it makes sense that more protein is needed for strong bones 🦴

The recommended intake of protein per day is a minimum of 0.8 grams per kg of body weight. But this study suggests that women reduce their hip fracture by 14% with every 25 gram increase. 

Here are some examples of 25 grams of protein:

🥚 3 eggs

🍗 3 ounces of chicken

🥣 1 cup Greek yogurt

🥢 6 ounces of tofu

Do you even know how much protein you eat?

Reference

Webster J, Greenwood DC, Cade JE. Foods, nutrients and hip fracture risk: A prospective study of middle-aged women [published online ahead of print, 2022 Nov 9]. Clin Nutr. 2022;41(12):2825-2832. [link]

How to Stay Fueled While On the Run

Running around to get ready for the holidays?

Throw some of these protein-packed snacks in your bag to keep you fueled and energized. 

✅ Nuts—from walnuts to cashews, you can’t go wrong here

✅ Jerky—try something different with turkey, beef, or other game meats

✅ Protein Bars—check the ingredients and choose organic to avoid GMOs

✅ Roasted Chickpeas—buy them in the snack aisle or roast a tray at home

✅ Tuna—it’s not gourmet, but it’s an easy snack right out of the can

Save this post for next time you stop at the grocery store!