Good Nutrition Advice

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Tag: calcium

Nutritional Needs for Bone Health Change as you Age

Nutritional Needs for Bone Health Change as you Age

Fiona Wilkinson.

Every life stage comes with different nutritional needs to support bone health — from babies in the womb to the elderly, there are specific nutritional requirements that need to be met — nutritional needs for bone health change as you age.

A recent scientific review has been published in the journal Osteoporosis International as part of a collaboration between leading bone and nutrition experts. The study authors voice concerns over widespread vitamin D deficiency, particularly in infants and children but also throughout the population as a whole.

The study authors note that milk consumption has decreased significantly and believe that this is behind the widespread calcium deficiencies. However, large amounts of dairy particularly in the form of cheese are not particularly good for bone health. Remember that milk is not the only source of calcium, you can get calcium from the following: white beans, tinned salmon with bones, dried figs, blackstrap molasses, almonds, oranges, tahini, seaweed and tofu.

The Importance of the Right Form of Calcium

The food that you eat and the supplements you take are only going to be beneficial if you can absorb their nutrients efficiently. Good levels of stomach acid are needed in order to absorb calcium, and one of the side effects mentioned under calcium carbonate supplements in drug reference books is gastro-intestinal disturbances. This is because they are notoriously difficult to absorb. Calcium, when bound to citric acid, forms bioavailable citrates which are easily assimilated and require little acidification prior to absorption. So calcium citrate supplements are a better choice than calcium carbonate and especially if you have low stomach acid.

Nutritional needs for skeletal health change as you age, says new scientific review

Fiona WilkinsonAbout Fiona

I am a Nutrition and Behavioural Psychologist with an MSc in Clinical Nutrition and a PhD in Mental Health. I specialise in long-term weight loss, disordered eating and binge eating. I run both online and in-person programmes to help you with any weight or eating issues you may have picked up over the years. We’re all different and have different needs so I work very much with you as an individual and together we’ll work out a programme to fit you.

Healthy Weight Loss

Read more about me here…

watercress can help lower blood pressure

Watercress Can Help Lower Blood Pressure

Watercress, a member of the brassica family (like cabbage), has been valued for its nutritional benefits for centuries.

This green, leafy vegetable is rich in nutrients like vitamin K, vitamin C, vitamin A, vitamin E, calcium, manganese and magnesium.

Watercress can help lower blood pressure and has been shown to have a protective affect against certain cancers. It is also high in carotenoids lutein and zeaxanthin that can help maintain vision and cardiovascular health.

In terms of liver support, watercress should be considered a key superfood as it can amplify the effects of the detoxification enzymes.

Raw watercress is very peppery, so ease yourself in gently if you are adding it to a green smoothie. It makes a delicious soup when blended with softened onions, a little sweet potato and vegetable stock.

You can eat it in a salad with avocado, segments of blood orange or pink grapefruit with black olives and a light dressing of olive oil. Or try this recipe for Salmon and Watercress.


nutrition advice

nutrition advice

Dates, Minerals and Amino Acids

Dates, minerals and amino acids

Dates, minerals and amino acids

It’s a shame that dates are one of those foods that are only thought about at Christmas.

Dates contain at least 15 minerals including calcium, selenium, sulphur, iron, potassium, phosphorous, manganese, copper, and magnesium. They also contain 23 types of amino acids, some of which are not present in other fruits.

The natural fibre, including pectin, in dates helps to control high cholesterol. However, they do contain a high percentage of natural fruit sugar, so eat them in moderation when you are aiming to lose weight, but they may help to satisfy a sugar craving and are much better than going for the chocolate bar or biscuits.

And combine them with a protein like nuts to slow down the release of the sugar from the dates, lowering the Glycaemic Index.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Or if you don’t have any particular health issues, perhaps you’d prefer one of my off-the-shelf  Health Programmes? Choose from Colon Cleanse, Detox Programme, Ultimate Cleanse or my comprehensive Supplement Programme. All packages include a full consultation.

Thank you for reading!



Alkalise Against Osteoporosis

Alkalise against osteoporosis

Alkalise against osteoporosis

It is now well known that our modern acidic diet is having a detrimental effect on bone health and that by making our diet more alkaline we can reduce calcium loss, decrease bone resorption and also increase bone mineral density. Start reducing the amount of stomach acid produced by the body by taking Esomeprazole medication from

Dr Reto Krapf of the University of Basel in Switzerland and colleagues conducted a study of 161 post-menopausal women with osteopenia whose average age was 59. In a randomised, double-blind trial they gave half of the women an alkaline supplement to take and the other half a neutral (not acid or alkaline) supplement.

After six to 12 months, the researchers conducted bone mineral density tests on the participants’ lower spine and hips.

The group taking the alkaline supplement showed a one percent increase in bone mineral density in the lumbar spine area, as well as a one percent increase in bone density in the hips.

Conversely, the group taking the neutral supplement experienced a one percent loss of bone density at both test sites. The researchers also found the women taking the alkaline supplement lost less calcium through their urine than those taking the neutral one.

The important message here is that we need to eat a more alkaline diet with more fruit and vegetables in order to protect ourselves against loss of bone density and osteoporosis.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!


Preventing kidney stones

preventing kidney stones

Nuts, seeds and whole grains are high in magnesium

While tendencies towards kidney stones are genetic – if one parent is a stone-former there is increased risk – other factors involved in preventing kidney stones include diet and nutrient deficiencies. Kidney stones are an accumulation of mineral salts that can lodge anywhere along the urinary tract.

There are three types of stones: calcium oxalate, calcium phosphate and uric acid. In eighty percent of cases, kidney stones are calcium oxide. The most common symptom is severe back pain that radiates from the back across the abdomen and into the genital area or inner thighs. This pain is also associated with nausea, vomiting, abdominal bloating, blood in the urine, pain on urination and sometimes chills and fever.

Dietary factors

Eating refined carbohydrates, including sugar, seems to be a major factor in the formation of stones. Sugar consumption stimulates the pancreas to release insulin, which in turn stimulates increased calcium excretion through the urine. When unbalanced by adequate calcium, consuming foods high in phosphorus such as meat and soft drinks also leads to increased calcium loss via the urine.

Avoiding foods high in oxalic acid is often recommended for preventing kidney stones, however, this link is unproven. Studies show that only 16 percent of stone-formers were found to have excess urinary oxalates.

Nutritional deficiencies

Magnesium helps dissolve oxalates in the urine and allows them to be excreted before stones are formed. Vitamin B6 is essential for the normal metabolism of oxalic acid. Deficiencies of either vitamin B6 or magnesium increase kidney stone risk. Anyone who survives on a processed food diet will almost certainly be deficient in both of these. Getting the correct balance of these essential nutrients is key to preventing kidney stones.

Both vitamin A deficiency and vitamin C deficiency may also promote stone formation. Smokers are nearly always vitamin C deficient as each cigarette destroys as much vitamin C as there is one orange. Taking supplements in their most available form is vital in keeping kidney stones under control. The quality of your vitamin supplement is also a factor in preventing kidney stones. If you are in any doubt, let me know and I can give you some personal supplements recommendations.

Cadmium toxicity

Last, but not least, cadmium. Cadmium is a trace mineral that can damage the kidneys. Exposure is associated with increased risk of kidney stones. Smokers have abnormally high levels of cadmium in their blood and therefore run a higher risk of forming stones. Cadmium can be found in drinking water, fertilizers, fungicides, pesticides and refined grains. Metalworkers, including coppersmiths are generally chronically exposed to cadmium.

If you find you are getting recurrent symptoms and would like some nutritional and supplement advice for preventing kidney stones, let me know.

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