Good Nutrition Advice

For a healthy body and mind

Tag: vitamin D

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…

Scrambled Eggs with Chèvre and Mushrooms

Scrambled Eggs with Chèvre and Mushrooms

Sara Borg.

Simple quick lunch so that I can get back into my books…

Scrambled eggs with chèvre and mushrooms with a fresh sliced tomato on the side (just because I love tomatoes).

Mushrooms are an excellent source of vitamin D and selenium, vital for a healthy bladder and also promote immunity function in the body.


Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Diet and Nutrition Essential for Mental Health

Rapidly growing evidence shows vital relationships between both diet quality and potential nutritional deficiencies and mental health.

Published in The Lancet Psychiatry, leading academics state that as with a range of medical conditions, psychiatry and public health should now recognise and embrace diet and nutrition as key determinants of mental health.

Lead author, Dr Jerome Sarris from the University of Melbourne and a member of the International Society for Nutritional Psychiatry Research (ISNPR), said psychiatry is at a critical stage, with the current medically-focused model having achieved only modest benefits in addressing the global burden of poor mental health.

Diet and Nutrition Essential for Mental Health

“While the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a key factor in the high prevalence and incidence of mental disorders suggests that nutrition is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology,” Dr Sarris said.

“In the last few years, significant links have been established between nutritional quality and mental health. Scientifically rigorous studies have made important contributions to our understanding of the role of nutrition in mental health,” he said.

Findings of the review revealed that in addition to dietary improvement, evidence now supports the contention that nutrient-based prescription has the potential to assist in the management of mental disorders at the individual and population level.

Studies show that many of these nutrients have a clear link to brain health, including omega-3s, B vitamins (particularly folate and B12), choline, iron, zinc, magnesium, S-adenosyl methionine (SAMe), vitamin D, and amino acids.

Pre-menopausal Breast Cancer and Vitamin D Deficiency

Pre-menopausal Breast cancer and vitamin D deficiency

Pre-menopausal Breast cancer and vitamin D deficiency

Vitamin D deficiency is really in the spotlight at the moment.

I think it’s mostly because we’re only just beginning to unravel all the intricate functions vitamins and minerals play in the role of health.

As time goes on I suspect we will discover that all vitamins and minerals, including the lesser-known ones, play an essential role in health and disease.

The latest vitamin D study led by researchers from the University of California, San Diego School of Medicine, found that vitamin D deficiency in the months preceding diagnosis may predict a high risk of pre-menopausal breast cancer.

The study of blood levels of 1,200 healthy women found that women whose blood levels of vitamin D were low during the three-month period just before diagnosis had approximately three times the risk of breast cancer as women in the highest vitamin D group.

Several previous studies have shown that low blood levels of vitamin D are associated with a higher risk of pre-menopausal breast cancer. However, researchers warned against using mega doses of vitamin D, unless prescribed by a doctor for short-term use.

The best way to keep your vitamin D levels topped up is to have 20 minutes a day out in the sunshine, as well as eating plenty of oily fish and eating free-range, organic eggs.

I would also suggest that you have your vitamin D levels tested. You could then take a supplement to correct any deficiency, do a re-test to make sure the level is back to normal, and then maintain your levels by taking a multivitamin and mineral containing vitamin D as D3.

Source: Low Vitamin D Levels Linked To High Risk Of Pre-menopausal Breast  Cancer. Medical News Today. MediLexicon, Intl.

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!


Tips to Stay Healthy as You Get Older

cabbageA 16-YEAR study of 5,100 British people aged between 42-63 has found that people who have healthy lifestyles in mid-life will stay healthy in old age.

Investigators observed that participants who engage in all four of these healthy behaviours had 3.3 times the odds of healthy ageing:

  • Not smoking
  • Moderate alcohol consumption
  • Taking exercise
  • Eating fruit and vegetables every day

The authors concluded: “Although individual healthy behaviours are moderately associated with successful aging, their combined impact is substantial. Multiple healthy behaviours appear to increase the chance of reaching old age disease-free and fully functional.”

Source: Canadian Medical Journal

Here are some more tips for healthy aging:

  • Get out in the sun to boost your Vitamin D (this is especially important for older people). To get your vitamin D level checked and find out how much you need, you can order a simple finger prick test.
  • Don’t eat too much sugar and unrefined carbohydrates – they speed up the ageing process
  • Eat leafy green vegetables, whole grains, nuts and seeds – they contain calcium and magnesium that help you sleep
  • Keep your brain fit and Take a look with reading, puzzles, games, learning and hobbies
  • Stay physically active

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!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Why high cholesterol foods are good for you

ShellfishCHOLESTEROL is a type of fat that exists in all our cell membranes. It is vital for functions such as nerve transmission, the formation of vitamin D and the formation of bile. Approximately 80 percent of cholesterol is produced in your liver, with the other 20 percent coming from diet.

Cholesterol is only found in animal products and not in vegetable oils such as avocado or olive. Shellfish, for example, contain very little fat, but high levels of cholesterol, while nut butters are high in fat and low in cholesterol.

Cholesterol myths

From recent research we now know the cholesterol in the food we eat is not a problem and has very little impact on your cholesterol levels. In fact, why high cholesterol foods are good for you is because the less cholesterol you get from foods, the more your body makes. Your body makes around one to two grams of cholesterol every day, which is five to ten times the cholesterol found in one egg.

When you eat more cholesterol from foods such as shellfish or eggs, your body produces less of it. The less cholesterol you eat – the more your body makes.

Cholesterol has to travel in the bloodstream and, in order to do so, is combined with a protein to create a lipoprotein, of which there are two main types: LDL – sometimes call ‘bad’, which carry cholesterol to the artery wall, and HDL – often called ‘good’, which helps to return cholesterol to the liver. High LDL causes damaged and inflamed arterial walls, also depositing saturated fats and calcium, called arterial plaque or atheroma. The balance of these two lipoproteins in the blood is more important that the total cholesterol.

High blood pressure link to vitamin D

DCF 1.0VITAMIN D deficiency may be associated with high blood pressure, according to research published on The study followed 112 people with high blood pressure who had their vitamin D levels checked.

Ninety-two of them were deficient at the start of the study. Giving the participants vitamin D supplements over 20 weeks showed a significant reduction in systolic blood pressure (the top number for blood pressure) (reduced by 6.8 mmHg) and also diastolic blood pressure (the bottom number) was reduced by 1.7mmHg.

How can you reduce high blood pressure?

  • Get your vitamin D level checked by a simple home finger prick test.
  • Supplement with vitamin D if you are deficient and then re-test to make sure the level is back to normal
  • Eat more oily fish and eggs as they contain vitamin D
  • Get out in the sunshine whenever possible (without wearing sunscreen)
  • Reduce your salt intake and use herbs such as ginger and garlic to flavour your food instead.
  • Follow a healthy eating programme (contact me for details), because being overweight – especially when carrying the weight around the middle of your body – increases your risk of high blood pressure.


Tamex H, Thadhani RI, 2012, Curr Opin Nephrol Hypertens, 21, 5, 492-9 and Larsen T, 2012, presented at the European Society of Hypertension, London

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Vitamin D for pregnant women

A pregnant woman

A pregnant woman (Photo credit: Wikipedia)

PREGNANT women in the UK should be told to routinely take vitamin D supplements, researchers say. The team at University College London Institute of Child Health says official bodies currently offer conflicting advice.

Writing in the British Journal of Nutrition, they say there is a “strong case” for a daily dose of vitamin D in pregnancy.

But one leading expert said more evidence was needed.

The Department of Health advises pregnant women to ensure they receive a certain level of vitamin D – 10 micrograms per day. The researchers say this in effect endorses use of supplements, because diet and the sun provide too little.

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