secrets to a long and healthy life

Discover the Secrets to a Long and Healthy Life

Piatkus publishes The 10 Secrets of Healthy Ageing by Patrick Holford and Jerome Burne


On 5 April Piatkus published The 10 Secrets of Healthy Ageing, a ground-breaking guide to slowing down the ageing process and improving your chances of looking and feeling good as you grow older.

Written by top nutrition expert Patrick Holford and award-winning health journalist Jerome Burne, this exciting book dispels the myth that ageing is inevitably marked by ever-increasing health problems. There is a great deal we can do to ensure we stay healthy as we age. The 10 Secrets of Healthy Ageing shows you how.

How You Age is Up to You

Perhaps you feel, if you think about it at all, that ageing is one of those things that just happens and that it’s probably the result of your genes. You get what you get. You are either lucky or you’re not. But it’s not as straightforward as that. The research we have uncovered while writing this book shows that while luck obviously plays a part, there’s a lot you can do to reduce your chances of drawing the short straw. The science of ageing is advancing fast. Scientists on both sides of theAtlanticare exploring ways that markers for how well you are ageing – found in every cell in your body – can be altered by the kind of exercise you do, the food you eat and the way you handle stress. In fact, your lifestyle can directly change the activities of some genes for better or worse. It’s increasingly clear that we can all make changes to the genetic hand we were dealt – without the need for drugs.

Unlike the conventional medical approach, which treats each new body part that breaks down with yet another drug, we describe exactly what happens inside your body cells in the ageing process, and how you can give your cells an anti-ageing MOT. Drawing on the latest research findings on health and ageing, we present the secrets to ageing well.

Some of those secrets include:

• Stay smart as you age – and forget about Alzheimer’s

• Beat the bulge, prevent diabetes and boost your energy

• Switch off the stress factor and sleep for seven hours straight

• Keep your skin youthful

• Stay free from cancer

• Keep your heart healthy and your blood pressure low

 Surfing the Silver Tsunami

At the age of 50 Ruth was crippled with arthritis. ‘Every morning I had to bend my fingers open, like little twigs breaking.’ Now, at the age of 76, she feels ‘absolutely super, with no pain of any description’. Joyce, formerly a diabetic, now does kick-boxing in her 80s. ‘I can handle the guys as well as anyone. Both my husband and I are completely healthy.’

We are now facing what has been termed the ‘Silver Tsunami’, when the baby boomers – those born between 1946 and 1964 – begin reaching 65. Also, the average lifespan has increased to 78 for men and 80 for women. What’s also giving the economists and health policy makers sleepless nights is that the average number of healthy years has decreased and the number of years of decrepitude has increased. Ageing, for most, is far from graceful. So how have Ruth and Joyce managed to buck the trend? Simple – by learning how to age well.

We all take the time to learn how to cook, how to garden, how to manage our money, perhaps how to dance, but we also need to learn how to age well. It’s an essential skill – and the purpose of this book is to give you the knowledge to do that.

Here are just a few examples of challenges we face as we age.

Nutrient requirements  As you might expect, a person’s need for many of the nutrients required to keep cells working well substantially increases with age. The older you are, the more vitamin B12, D, magnesium and zinc you need to stay well so supplementation becomes essential. This is partly because absorption becomes less efficient, and you need more as cellular processes show signs of wear and tear, but also because many common medications knock out essential nutrients. Statins, for example, knock out antioxidants while the diabetes drug metformin and antacid drugs called PPIs knock out vitamin B12. Research from Oxford University shows that two out of five people over 65 have insufficient B12 to stop accelerated brain shrinkage.

Weight gain
, associated with an increased risk of diabetes and heart disease, is also a major age-related problem. One in six over 40 now suffer from diabetes. Yet the conventional low-calorie, low-fat diet doesn’t work. That’s what the evidence says. Much more effective is a low-glycemic load (GL) diet designed to keep your blood sugar level even, which means less hunger and more weight loss. Wendy is an example. She had diabetes and, despite eating like a sparrow, kept gaining weight. ‘I’ve always been fat and failed on every diet, but the low-GL diet is quite miraculous. I’ve lost 38kgs and my blood sugar scores are now completely in the healthy range. I feel fantastic.’ she says. It also lowers blood pressure, which is a good indicator of heart disease risk. David used to have very high blood pressure and cholesterol. ‘Within a couple of months on a low-GL diet my blood pressure completely normalised. Also, my cholesterol went from 5.7 to 4.6.’

Another healthy ageing tip is, of course, exercising and keeping active. Weight-bearing exercise, in particular, is vital because as you age muscle mass breaks down, putting stress on your joints.

In the EU’s Year of Active Ageing, which recognises the need to promote healthy ageing habits, this inspiring book provides invaluable advice for everyone who wants to live life to full, irrespective of their age.


The 10 Secrets Of Healthy Ageing

By Patrick Holford, Jerome Burne

Life expectancy is increasing, but this is only good news if you stay well and can enjoy it. The 10 Secrets of Healthy Ageing draws on the latest research findings, and the health secrets of long-lived people, to outline the diet and lifestyle that will help you stay healthy, look younger and feel great as you age. It explains how your body changes as you age and what you can do to avoid the illnesses of old age, as well as the aches, pains, poor sleep and eyesight deterioration that many believe are an inevitable part of ageing. It also shares the secrets of staying as fit and as mentally alert as possible, for as long as possible.
Comprehensive, fascinating and practical, The 10 Secrets of Healthy Ageing will help you enjoy better health and stay drug-free as you age.

The 10 Secrets of Healthy Ageing is a practical guide to the diet, supplements and lifestyle that can increase longevity and help you look and feel younger.Patrick Holford BSc, DipION, FBANT, NTCRP is the founder of the Institute for Optimum Nutrition in London (Europe's leading training centre for nutritional therapists) and the author of over 30 health books. Jerome Burne is a leading health journalist and recently won the 'medical science explained' category of the Medical Journalist Association awards 2011-2012.

'We all have choices when it comes to ageing well. This is a brilliant guide to making the right ones.'
Dr Michael Dixon, Chairman, NHS Alliance

Are you ageing well? Do you worry about how healthy you will be in ten or twenty years' time? On average, we are living longer than previous generations but with fewer healthy years at the end. It doesn't have to be this way. The science of ageing shows that how you age isn't down to genes or luck - it's up to you. You can influence how you age right now to stay healthy and productive throughout your life. The 10 Secrets of Healthy Ageing shows you how.


Why the 'drug-cocktail' approach to ageing doesn't work
How to keep your mind and memory sharp and avoid Alzheimer's
What to eat to beat the bulge, prevent diabetes and boost energy
Simple ways to keep your skin youthful and eyesight sharp
How to beat stress and achieve rejuvenating sleep
The secret to keeping your heart healthy and blood pressure low
How to cut your risk of cancer and infections
The anti-ageing hormones that perk you up

These are just some of the secrets you'll find in this groundbreaking book. Packed with practical advice and the very latest scientific findings, this comprehensive guide will help you stay energetic, mentally sharp and physically fit for as long as possible. Whatever your age, The 10 Secrets of Healthy Ageing will help you add years to your life and life to your years.

'Patrick Holford is one of the world's leading authorities on new approaches to health and nutrition'
Daily Mail

There is currently a gap in the market for healthy ageing for the baby boomer generation now in their 50s and 60sA record 800,000 babyboomers will turn 65 in 2012There's nothing like it on the market - it's for men and women and helps them take a positive proactive approach to ageing

The 10 Secrets Of 100% Healthy People

By Patrick Holford

Do you know the ten habits that could help you thrive - not just survive - in the 21st century? In order to discover what those secrets are, Patrick Holford and his team have carried out Britain's biggest-ever health and diet survey, the 100% health survey, which has now been completed by over 60,000 people. This book is a distillation of the fascinating insights provided by the survey's top scorers and the author's 30 years of experience studying good health and how to achieve it.
It shows readers how to discover where they are on the scale of 100% health and provides a new system of good health that is easy to follow and easily measurable - one that will enable people to transform their health and wellbeing, whether they are relatively fit and healthy or struggling with various health issues.
This highly informative and practical book covers ten areas crucial to a healthy - and happy - life, including the key to gaining energy and losing weight, how to slow down the ageing process, keeping your body and mind well oiled, sharpening your mind and improving your mood, keeping fit and supple, and finding your purpose in life.

This all-round approach puts it a cut above your average flash-in-the-pan diet bookThis highly informative and practical book covers 10 areas crucial to a healthy lifeNutrition expert Patrick Holford is helping the nation get health with publication of his latest bookinspiring new bookSome people have enviable energy and enthusiasm, never gain weight or get sick. What is their secret? The answers can be found in this groundbreaking book by one of the UK's leading nutrition experts.Patrick Holford BSc, DipION, FBANT, NTCRP pioneers new approaches to health and nutrition. He is the founder of the Institute for Optimum Nutrition in London (Europe's leading training centre for nutritional therapists), is Chief Executive of the Food for the Brain Foundation and the author of over 30 books.Coinciding with the launch of the book will be the results of The 100% Health Survey, Britain's biggest ever health and diet survey.Patrick Holford has a huge following and always commands media attention. He will be running a series of 100% Health workshops in the UK and abroad around publication.Holford's health plan is remarkably simple and extraordinarily effective.' Dr John Barrett,

The 10 Secrets Of 100% Health Cookbook

By Patrick Holford, Fiona McDonald Joyce

This enticing cookbook offers the best of both worlds - delicious recipes that are healthy too. Based on the principles of Patrick's popular book The 10 Secrets of 100% Healthy People, this practical cookbook allows the reader to put the principles of 100% health into practice. As well as over 80 recipes, the book features guidance on each of the 10 secrets of 100% healthy people: these are the secrets based on the feedback from the highest scorers in Britain's biggest-ever health and diet survey and the in-depth knowledge of one of the UK's leading nutrition experts.
With recipes for everything from breakfasts and snacks, main meals, vegetarian dishes, salads - and yes, even puddings - this unique cookbook will help you to have a healthier diet; one that doesn't compromise on taste. And if you think that nourishing food is complicated you'll find these simple yet imaginative recipes a revelation. With full-colour photographs of many of the dishes and easy-to-follow instructions, cooks of all abilities will find these these recipes a breeze to prepare.

Delicious recipes featuring the foods you should be eating if you want to be 100% healthy
Easy-to-follow guidance on incorporating the 10 secrets into your diet and lifestyle

Patrick Holford is one of the UK's leading nutrition experts and Fiona McDonald Joyce is a nutritionist and cookery consultant.

Delicious recipes - and simple, effective advice - that will make transforming your health easy and truly enjoyable

Patrick Holford's groundbreaking book The 10 Secrets of 100% Healthy People revealed the diet and lifestyle secrets of the super-healthy. The 10 Secrets of Healthy Ageing outlined the key diet changes to add years to your life and life to your years. Now, Patrick and nutritionist and cookery writer Fiona McDonald Joyce show you how to put these life-transforming principles into practice with mouthwatering recipes that are easy to make and tick all the right health boxes. These recipes are:

low GL (glycemic load) - for more energy and better weight control
packed with anti-inflammatory, anti-ageing antioxidants
high in essential omega-3 fats - for healthier skin, heart and joints
high in B vitamins - for better mood and a sharp memory

Each recipe has an 'at-a-glance' guide to its GL and essential nutrient content to help you to create delicious, balanced menus. A sample weekly menu plan and the 10 food rules for 100 per cent health give further guidance, enabling you to optimise your diet with confidence.

Featuring everything from simple breakfasts and delicious soups, scrummy salads and vegetarian meals, to imaginative fish and meat dishes, and even some healthy sweet treats, you'll find plenty of exciting dishes to choose from.

Practical, inspiring and based on the latest findings on what we really need to eat to be healthy, The 10 Secrets of 100% Health Cookbook is invaluable for anyone wishing to live a healthy life to the full - and enjoy great food.

Features healthy and delicious recipes based on the principles of Patrick's bestselling 10 Secrets of 100% Healthy People
Full colour photographs of finished dishes combined with practical guidance on improving your health

Everyone wants to eat a healthier diet but we all want our food to taste fantastic, too. This book proves it is possible to achieve both, without spending endless hours in the kitchen. With a range of over 80 delicious recipes, based on the principles of Patrick's popular book The 10 Secrets of 100% Health, plus the secrets to becoming super healthy, this inspirational book will help transform your health. It includes full-colour photographs, easy-to-follow instructions and simple, imaginative recipes, making it suitable for cooks of all abilities.