⭑ Looking outside yourself helps you live longer ✔ Science found it so
⭑ Good carbs are your friend in middle age ✔ Especially for women
⭑ Sore knees should not stop you exercising ✔ Do this
⭑ The exercise, done well, will ease your lower pain ✔ Check the fine points

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Hello,

I trust you are well and active.

We intuitively know that having some sense of purpose keeps people going for longer, or at the least they enjoy a longer healthspan. A study of 13,000 adults found this to be true - they lived longer - see item #1.

Carbs get a bad rap, but good carbs are our friends especially in middle age and especially for women - see item #2.

Sore knees often stop people from doing exercises which are vital for their healthspan, but there is one exercise which can build your posterior chain super-effectively and without aggravating your knees. I've been doing it for 25 years - see item #3.

Then in item #4, check out the a complementary exercise to the one in item 3, you can do this one at home. There are three key points to master to get the best return on this exercise, read on.
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01 The Power of Purpose in Adding Years to Your Healthspan

We intuitively know that having some kind of feeling of purpose keeps us kicking along a bit longer than those who don't have it. I just noticed a study published in Preventative Medicine back in late 2022, which followed over 13,000 adults aged 50 and older, which found something quite remarkable.

Over an eight-year period, those who reported having the strongest sense of purpose had a 15.2% lower risk of death from all causes.

What's particularly fascinating about this research is that this life-extending benefit wasn't confined to a specific group. It held true across different races, ethnicities, and for both men and women, though it appeared to have a slightly more pronounced protective effect for women.

⇒ Feeling a reason to get up in the morning has a deeply beneficial impact on our physiology and resilience (perhaps by buffering stress, encouraging healthier behaviours, or fostering social connections).

It’s a clear message that our mental and emotional states are profoundly intertwined with our physical health.

What this means for you: Finding purpose often lies in consistent, meaningful engagement, not necessarily grand gestures, for example:

1. Share Your Wisdom ("Micro-Mentor"): Offer your life skills (gardening, a craft, financial tips) or professional experience informally within your community. Small, regular acts of sharing make a big impact.
2. Contribute to Knowledge (Citizen Science/Local History): Help researchers or local societies from home by transcribing documents, identifying images, or archiving stories. Leave a tangible legacy.
3. Learn to Give (Skills with Outward Focus): Pick up a new skill (basic web design, photography, a language) specifically to help a local group or connect with new people.
4. Champion a Cause (Advocacy Niche): Voice your support for local issues you care about – better parks, community support. Even small advocacy efforts build purpose.
5. Build Connection Rituals: Initiate regular, meaningful gatherings – a themed walking group, cultural potlucks, or family story-sharing – to deepen bonds.
6. Learn from Youth (Reverse Mentoring): Actively seek insights from younger generations on new tech, ideas, or perspectives. It’s a two-way street of growth.

One of my morning coffee buddies has started as a guide at the state Supreme Court - twice weekly - and it's certainly put a spring in his step.

The essence is to find what truly resonates with you, connects you to something larger, and offers a sense of contribution.

⇒ Think about what would get you out of bed each day with a spring in your step.

Related: How To Find Purpose In Your life Without Feeling Like You Are Endlessly Chasing Your Tail​​​​​​​​​​​​​​​​​​

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02 Carbs Are Not Your Enemy - Especially for Women

Fascinating findings from a very comprehensive and long-running investigation, the Nurses' Health Study, which followed over 47,000 women for many years, have overturned the common fear of carbs which haunts middle age.

The research, reported around mid-May 2025 in the JAMA Network Open, revealed that women in midlife who consistently chose high-quality carbohydrates saw remarkable benefits.

Researchers diagnosed up to a 37% greater chance of "healthy aging"—which the study defined as not just living longer, but living well with good physical and cognitive function, robust mental health, and importantly, without the burden of chronic diseases later in life.

This is particularly gemaine for women because menopause causes a decline in estrogen which, combined with natural age-related muscle loss and a slowing metabolism, often leads to weight gain, particularly around the abdomen (visceral fat). This type of fat is strongly linked to an increased risk of heart disease, type 2 diabetes, and even some cancers.

The study's emphasis on high-quality carbohydrates (fiber-rich fruits, vegetables, whole grains, and legumes) is potent because these foods promote satiety, help regulate blood sugar, and contribute to weight management, directly counteracting these midlife challenges.

What this means for you: Think first of unprocessed or minimally processed food: fruit and vegetables, whole grains like oats and quinoa, and powerful legumes such as lentils and chickpeas. These are packed with dietary fiber, which is a force for gut health, blood sugar regulation, and keeping you feeling full and satisfied.

It's hard to the go cold turkey to new food habits, so try easing into it:

1. Start with One Smart Swap a Day: For the first week, pick just one meal or snack where you'll make a switch. If you usually have white toast for breakfast, try 100% whole-grain toast or a small bowl of oatmeal with berries. If you reach for a sugary biscuit mid-afternoon, try a piece of fruit or a handful of nuts. Easy does it.
2. "Vegify" Your Plate Gradually: The following week, focus on adding one extra serving of non-starchy vegetables to your lunch and dinner. Don't worry about taking things away yet, just add the good stuff. Maybe it's a side salad, some steamed greens, or extra veggies in your stir-fry or casserole.
3. Whole Grain Wins – One at a Time: In week three, identify one refined grain you eat regularly (like white rice, regular pasta, or white bread rolls) and swap it for its whole grain counterpart (brown rice, whole wheat pasta, whole grain rolls) just a few times that week. Notice the difference in how long you feel satisfied.
4. Read Labels & Become a Sugar Detective: Start paying attention to food labels, especially on packaged foods. You'll be surprised where refined grains and hidden sugars lurk (sauces, dressings, seemingly "healthy" snacks). This awareness is a game-changer. Take a photo of the label and ask Chat GPT.

⇒ Small, consistent changes build lasting habits.

Related: ​As You Age Pistachios Can Help You Sleep Better​​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Sore Knees? Kettlebells Are Your Friends

I've encountered many people who have sore knees and don’t or can't do any form of squats or stair climbing etc. This often results in even less activity, contributing to muscle loss, weight gain, and increased stiffness, all of which can exacerbate their knee pain and contribute to a decline in overall physical function and independence over time.

Yet, most could do kettlebell swings without pain. There is a very common misconception that kettlebell swings are potentially as painful as squats.

Regular readers would know that I've been using kettlebells for a long time, 25 years in fact. I know that it sounds counterintuitive. A heavy weight and dynamic movement when your knees are already sore?

⇒ The secret lies in understanding how these movements engage your body.

Traditional squats are "knee-dominant," meaning a significant portion of the stress falls directly on the knee joint as you bend deeply. If you have thinning cartilage (common with age) or other knee issues, this direct compression can be truly uncomfortable.

Kettlebell swings, however, are primarily "hip-dominant." Think of it as a powerful, explosive hinge at your hips, pushing them back and then snapping them forward. While your knees do bend, it's more of a "soft" bend to allow the hip movement.

Crucially, the heavy lifting and power generation come from your powerful glutes and hamstrings, shifting the load away from your knees. This hip-focused motion also generates momentum, which further reduces direct knee compression, making it feel smoother and often pain-free.

What this means for you: It's important for you to know that studies have consistently shown that strengthening your hip muscles (your glutes and hamstrings) is crucial for alleviating knee pain, especially in conditions like osteoarthritis.

⇒ Kettlebell swings are superstars at building this "posterior chain" strength.

And beyond just pain relief, kettlebell training offers a fantastic low-impact cardio and strength workout, which is vital for maintaining muscle mass, bone density, and overall vitality as we age.

CAVEAT: Using kettlebells without training from a qualified instructor is a recipe for wrecking your shoulders, lower back, and hamstrings - in an instant. Don't do it.

I've see more people injured at gym from "amateur" use of kettlebells than those who benefit from consistent mindful conscientious use.

Related: ​​Are You Ab-Wheel Rolling To Back Pain? I Was — Not Now​​​​​​​​​​​​

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04 No-Stress Knee Stability With This One Exercise

Our exercise of the week is ... glute bridges.

Following our discussion on how kettlebells can be gentle on sore knees by emphasising your powerful posterior chain, let's explore another fantastic exercise that hones in on this crucial muscle group: the glute bridge.

Glute bridge exercises are incredibly beneficial because they directly strengthen the glutes and hamstrings without putting excessive stress on your knees. This improves your hip stability and potentially reduces knee pain.

They're also an excellent, low-impact way to enhance your functional strength, making everyday movements like getting up from a chair or walking easier and more comfortable.

What this means for you: Watch and learn from this video for young Muay Thai athletes. It's suitable for we oldies because the instructions are very precise and safe.

In particular watch at about 0:55 where the instructor explains to lift the toes first to put the force on the heels and then tuck the pelvis under to commence the movement.

⇒ These small tips are gold because it means you will get 100% of the benefits not 70% for the same effort.

Watch the video here for the perfect form.​​​​​​​​​​​​

Thanks for reading!

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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