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Coeliac Awareness Week 2023

What is Coeliac Disease?

Coeliac Disease is an immune response to the protein gluten which is contained in certain grains and ends up damaging the lining of the small intestines, flattening down the villi so that it is harder for your body to absorb nutrients from food. It is not an allergy to gluten or wheat but an autoimmune disease where the gluten in the grain (wheat, barley and rye) triggers the immune system to produce antibodies that over time damage the lining of the small intestines.

Symptoms of Coeliac disease can include diarrhoea, abdominal pain, mouth ulcers, anaemia, skin problems like psoriasis and weight loss, but not everyone gets the same symptoms.

Non-Coeliac Gluten Sensitivity

Over the last few years there has been recognition that a person can be sensitive to gluten but not have full-blown Coeliac disease. So you might have symptoms that are similar to those experienced in Coeliac disease but antibodies in the blood are negative and it does not cause damage to the small intestines.

When this is the case, you might still benefit greatly from a gluten-free diet, seeing dramatic improvements in your symptoms and your sense of health and wellbeing in general. (Volta U, De Giorgio R, 2012, New understanding of gluten sensitivity, Nat Rev Gasstroenterol Hepatol, 9, 5, 295-9).

Symptoms of non-coeliac gluten sensitivity can include not only gastrointestinal ones like bloating, abdominal pain or discomfort, diarrhoea, constipation but also tiredness, lethargy, migraines, headaches and joint pains.

Research is suggesting that gluten sensitivity is extremely common and could affect up to 10% of people compared to 1% for Coeliac disease (Hogg-Kollars S et al, 2011, Gluten sensitivity a new condition in the spectrum of gluten-related disorders, Complete Nutrition, 11, 4, July/August).

It is thought that the toxic peptides of gluten may actually trigger auto-immune conditions in different parts of the body e.g. Hashimoto’s thyroiditis, Lupus etc.

Research shows that non-coeliac gluten sensitivity can upset the balance of bacteria in the gut, cause inflammation in the brain, increase cognitive dysfunction and increase a person’s vulnerability to Alzheimer’s. (Daulatzai MA, 2015, Non-celiac gluten sensitivity triggers gut dysbiosis, neuroinflammation, gut-brain axis dysfunction, and vulnerability for dementia. CNS Neurol Disord Drug Targets, 14, 1, 110-31)

Wheat Allergy

I will mention wheat allergy briefly just to make clear the difference between a wheat allergy, Coeliac disease and gluten sensitivity.

A wheat allergy is the type of allergy where you would have an IgE antibody reaction to one of the proteins in wheat as measured on a blood test. Symptoms can include nausea, bloating, hives and also breathing difficulties. And like other IgE reactions to other foods, such as peanuts and shellfish, it can cause a life-threatening anaphylactic allergic response.

When a person has a wheat allergy they only have to eliminate wheat from their diet, not other grains such as rye and barley (which a Coeliac would have to eliminate).

Gluten

Gluten is a protein found naturally in grains. Over the years the gluten content of wheat has been altered to be increasingly high so that the grain does not fall apart as it goes through commercial bakery machines. Obviously, commercial bread is not made by hand and so the grain has to be robust enough to endure the factory process.

Gluten acts like glue, it is stretchy and sticky (think of how a mixture of flour and water is often used as a paste for gluing papier-mâché). The problem is that it has the same effect inside your body, making it hard to digest and also absorb nutrients. You may also suffer from symptoms such as abdominal pain, bloating and diarrhoea as well as other non-digestive related symptoms such as tiredness, headaches and joint pains.

Grains like rye and barley also contain some gluten, but in much smaller amounts than wheat. Oats don’t naturally contain gluten but they can often become contaminated with gluten during growing because the oats can be next to the wheat fields and can also be contaminated during the milling process.

There are now gluten-free oats available but some people who react to gluten can also react to a protein in the oats called avenin which is similar to gluten.

Spelt is another grain that contains gluten and is often called ‘ancient wheat’ because it is one of the original strains of wheat. The gluten in spelt is different from the gluten in wheat in that it is much easier to digest and a number of people who find wheat a problem can tolerate spelt.

Get used to reading the ingredients of foods like condiments. For example, lots of soya sauces contain wheat so it is often better to look for wheat-free tamari. I know you can buy gluten-free breads and other baked foods but the ingredients have, in general, appalled me. The aim seems to be to make the food ‘gluten-free’ and disregard the health aspects of the food, so other ingredients like sugar, artificial colours and flavours are often added. If you have Coeliac disease you have to avoid gluten but still to eat healthily. Again, read labels carefully.

If you would like to explore whether a consultation with an expert nutritionist at the Glenville Nutrition Clinic could help you, please contact us on 01892 515 905 or send us an email at reception@glenvillenutrition.com

IBS Awareness Month is Here

IBS is often called a ‘Cinderella illness’ because nobody pays any attention to it. Yet it affects the lives of 1 in 5 people with women being most commonly affected. It is not only a major problem for those of you who suffer from it but it is also ranks as high as the common cold for people needing days off work to cope with it.

More women than men are diagnosed. There isn’t enough research for a definitive answer as to why this is the case but it may be that women seek out a diagnosis sooner than men or that the effect of the female hormones is having an exacerbating effect on the IBS symptoms.

Irritable Bowel Syndrome (IBS) is an interesting condition because there is no test, scan or procedure that can say you have it. IBS is a ‘diagnosis of exclusion’ meaning that other problems like Crohn’s or ulcerative colitis (or other digestive problems) are ruled out first and so eventually you are left with the diagnosis of IBS.

What causes IBS?

Stress can be an underlying cause of IBS or it can be triggered by a gastrointestinal infection or food poisoning as research shows that you are twice as likely to develop IBS after having an attack of gastroenteritis. And we now are travelling much more and further afield to more ‘exotic’ locations where the food hygiene may be very different from ours.

Research shows that taking a course of antibiotics can increase the risk of developing IBS by more than three times and again antibiotic use has increased over time.

Sensitivity or allergies to certain foods have also been suggested as being the trigger for IBS and our food has changed completely over the generations with more prepared and processed foods, more fast foods with additives, preservatives, artificial colours and sweeteners.

And for women there may be an interaction between the bowels and the female hormones because IBS symptoms can get worse during menstruation.

The rise in IBS over the last few years relates to the theories around what causes IBS and one of these theories is that a stressful event such as divorce, accident or bereavement can trigger the onset of IBS and we are living in much more stressful times, especially during these last few years of uncertainty and anxiety.

Symptoms of IBS

Not everyone gets the same symptoms, but the most common ones include:

Abdominal discomfort/pain/cramps or spasms
Diarrhoea
Constipation
Alternating constipation or diarrhoea
Bloating
Gas/flatulence and rumbling noises in the intestines
Heartburn or indigestion
Nausea
Relief on passing stools
Frequent toilet visits – both for passing urine and well as bowel motions
Tiredness and lethargy
Headaches
Sleep problems
Back pain
Period pains
PMS
Pain during intercourse for women

Keep a food diary

First have a look at what you are eating. Keep a food and symptom diary so that you can detect any pattern to your symptoms. You want to keep an eye out for foods that trigger symptoms, but you may also discover that there are certain times of the day which are worse, maybe when you are tired or that your symptoms are linked to regularly stressful aspects of your week.

The diet now suggested for IBS is the FODMAP diet which originated in Australia and involves restricting certain foods that are highly fermentable in the large intestines. This is aiming to reduce many digestive symptoms including bloating, flatulence, cramping and diarrhoea i.e. those often associated with IBS.

The FODMAP diet means restricting the intake of

F – Fermentable

O – oligo-saccharides (galacto-oligosaccharides and fructans) e.g. lentils, chickpeas, kidney beans, broccoli, and wheat

D -Disaccharides (lactose) e.g. milk, yogurt, soft cheeses

M – Monosaccharides (fructose) e.g. apples, pears, honey, fruit juices

A – and

P – Polyols (sorbitol and mannitol) e.g. xylitol, stone fruits

Natural remedies for IBS

A good combination of herbs can be helpful for IBS sufferers including peppermint oil, marshmallow, slippery elm, ginger, chamomile, artichoke, fennel, turmeric and liquorice. I use NHP’s IB Support in my clinic.

Ginger

It has a number of benefits for IBS in that it can help to prevent indigestion, gas and bloating. Ginger also acts as an anti-spasmodic and it relaxes and soothes your intestinal tract. It is also known to reduce anxiety which for some people can worsen gastrointestinal symptoms.

Slippery Elm

It helps calm and soothe the digestive tract by coating the lining of the intestines to reduce irritation and to calm the inflamed mucous membranes in the intestines. Slippery elm has this calming and soothing effect because it contains mucilage which becomes a gel when combined with water.

Slippery elm is good for both constipation and diarrhoea as it can add bulk to stools if you have diarrhoea and to soften the stools if you are constipated.

Marshmallow

Like slippery elm, marshmallow contains mucilage which can reduce irritation in the digestive system and can form a protective coating over irritated and inflamed intestinal mucosal membranes so it is good for all the symptoms associated with IBS.

Liquorice

It can help to heal the irritated surfaces of your intestines and also has an anti-spasmodic effect so lessening abdominal cramps. Licorice has been shown to help with IBS especially when combined with slippery elm.

Chamomile

It can reduce spasms and control ‘nervous’ reactions in the gut making it less sensitive to food and other triggers. It also has an anti-inflammatory effect and can improve peristalsis (the muscular movement of the stool through your intestines).

Fennel

It helps prevent and relieve flatulence, as well as soothing the digestive tract and reducing cramps and spasms.

Peppermint

This herb has had the most research in terms of its effectiveness for reducing IBS symptoms. It can eliminate or reduce spasms, bloating, trapped wind, constipation and diarrhoea.

Turmeric

It has significant anti-inflammatory effects throughout your body and has been shown to help 66% of sufferers relieve the symptoms of IBS.

Artichoke

Has been shown to reduce the symptoms of IBS by over 25%. People using the extract showed a significant shift away from bowel movements which were alternating constipation/diarrhoea to a more normal pattern.

Research has also been mounting over the years to suggest that probiotics can be extremely beneficial in helping with IBS. Scientists think that probiotics work for IBS because they are now suggesting that IBS could be caused by an imbalance in bacteria within the gut, the effects of having a gastrointestinal infection, having a small intestinal bacterial overgrowth or an overactive immune function in the gut and probiotics can help with all these possible causes.

Lifestyle Recommendations

Of course, it is vital to look at the physical causes of IBS and to address these using diet and supplements, but it is also important to look at the psychological side too. Your mind and body are very much interconnected and this is particularly the case when it comes to the digestive system, as it is so sensitive and responsive to feelings and emotions.

Scientists talk about us having two ‘brains’, one located in your head and the other in your gut where you have a nervous system (called the enteric nervous system) located in the sheaths of tissue lining the oesophagus (food tube), stomach, small intestines, and colon. Did you know you have more nerve cells in the gut than in the spinal cord. This nervous system in the digestive system responds to emotions and stress in the same way as the brain and its tissue is filled with same neurotransmitters found in the brain. Scientists talk about the ‘brain-gut axis’ because it is like there is a direct line between the two and the messages can go either way, brain to gut or gut to brain.

The way you think and feel can upset your gut but it also means that how your gut reacts to things can also affect how you think and feel. The best approach, therefore, is to tackle this from both sides at the same time.

Chew Well

The first part of digestion happens in your mouth and how well the rest of the journey goes that follows depends on what happens in your mouth The digestive enzyme amylase which is present in your saliva helps to break down carbohydrates so if these are broken down more efficiently in your mouth, when you chew your food, you are going to get less fermentation lower down in your digestive tract. It’s important, therefore, that you chew your foods well.

Embrace the concept of ‘mindful eating’, that is take your time when you eat and savour the flavours and textures of your food. Try to avoid unconscious eating, where you are concentrating on something else rather than the food. A good example of this is eating in the cinema, where you can get through quite a lot of food and drink and not even really be aware of it, as you mechanically pop food into your mouth while you stare at the screen.

Also, try not to gulp mouthfuls of air, so avoid speaking with food in your mouth full, as that can cause belching. Lastly, don’t drink with food. You do not want to dilute those important enzymes in your saliva, so allow 30 minutes before or after a meal before you drink.

To book an appointment to discuss your sysmptons and how we can assist in reaching your health goals, please click here.

For more information on IBS read here or for more information on the recommended Digestive Test, click here.

Menopause Is Not An Illness It Is A Natural Event!

Menopause is not an illness. If you subscribe to the standpoint currently held by the conventional medical profession, you’d be forgiven for thinking it was.

What is menopause?

In conventional terms menopause and its symptoms are viewed as a disorder caused by falling hormone levels. So, by giving menopausal women hormones in the form of hormone replacement therapy (HRT), the deficiency can be corrected and we have a ‘cure’. This argument is supported by the supposed similarity between the menopause and diabetes. When insulin levels are insufficient to maintain normal blood glucose levels, then insulin is supplied from outside and the balance is corrected.

But diabetes is different from the menopause in one important respect: diabetes is not a natural event. It is not expected that everyone will get diabetes; but all women will pass through the menopause. It is a natural stage in our lives and there is a wealth of scientific evidence that there are alternatives to HRT.

Women in many other cultures do not experience the menopause as a crisis demanding medical intervention. Many of them simply do not suffer the physical and emotional symptoms that women in the West are programmed to accept as inevitable. In our society the focus of the menopause is one of loss. Women are programmed to dwell on loss – the loss of periods, the loss of the ability to create life, the loss of hormones, the problems of the ’empty-nest’ syndrome. In other societies, this time in a woman’s life is seen as one of gain, a time of great wisdom. A time when the emphasis shifts away from doing the chores, working in the fields, to the role of lawmaker and counsellor to younger couples, where maturity and experience make a significant and valuable contribution to the family and society.

My approach is to take the menopause as a natural event. HRT is always there as the last resort, and it should only be used as such. Try the natural approaches first, and then assess whether you really do need HRT. The odds are that you won’t.

Dietary changes

A well-balanced diet is essential during the menopause as it enables the body to adjust automatically to the hormone changes. Eating a good amount of fresh fruit and vegetables and also including phytoestrogens in the form of chickpeas, lentils, soya, kidney beans etc. is important. Caffeine in tea and coffee etc. can bring on a hot flush for many women. The same can apply to spicy foods and alcohol.

Phytoestrogens

Why is menopause experienced so differently around the world? Up to 85% of Western women will experience hot flushes compared to only 14% in some Asian countries. As a result, scientists have been studying the benefits of phytoestrogens which occur naturally in certain foods such as soya, chickpeas, lentils. etc.

Almost all fruit, vegetables and grains contain phytoestrogens in varying strengths but it is the isoflavones (one of the classes of phytoestrogens) that are the most beneficial kind. They are found in legumes such as soya, lentils, chickpeas etc.

Also pay attention to these points in your diet:

Stabilise blood sugar levels by reducing the amount of sugar and refined foods in the diet and eating little which helps to stop the mood swings etc
Reduce or eliminate caffeinated drinks such as tea and coffee which contribute to the blood sugar problem
Ensure a good intake of essential fatty acids from oily fish, nuts and seeds which help lubricate the joints, skin and vagina
Avoid soft fizzy drinks which contain high levels of phosphorus and increase the risk of osteoporosis by increasing calcium loss
Include a good intake of phytoestrogens in the diet from many sources and not just soya

Vitamins and Minerals

As well as eating a healthy diet, supplementation is beneficial during the menopause not only to ensure adequate nutrients for maintaining healthy bones but many can also help with the menopausal symptoms.

A good quality multivitamin and mineral, designed for the menopause, should form the foundation of the supplement programme. This multi should contain good levels of antioxidants and also calcium, magnesium, vitamin D and boron. (The one I use in the clinic is called MenoSupport FROM www.naturalhealthpractice.com.) And then particular emphasis should be put on the following nutrients:

Vitamin E

This is an important vitamin to consider at the menopause. Research has shown its effect on reducing hot flushes and night sweats. Vitamin E is also helpful for vaginal dryness.

Vitamin C

Not only is Vitamin C important for preventing illness but it also has specific benefits at the menopause. It can help with hot flushes and also helps to build up collagen which gives skin its elasticity and it is therefore helpful in the prevention and treatment of vaginal dryness. It can also help retain the elasticity in the urinary tract and so prevent leakage or stress incontinence, which is common at the menopause. Collagen is also important for your bones.

B Vitamins

These are called the ‘stress’ vitamins because they are enormously beneficial when you are under a great deal of pressure. Symptoms of B-vitamin deficiency include anxiety, tension, irritability, lack of energy and poor concentration which are often symptoms associated with the menopause.

Omega 3 fatty acids

Signs of an Omega 3 deficiency are dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, aching joint, difficulty in losing weight, forgetfulness, breast pain – all symptoms that could be ‘blamed’ on the menopause. They need to be supplemented around the menopause because they can help with many of the symptoms. Furthermore, because they help to ‘lubricate’ the body in general, they can help with vaginal dryness.

Herbs

There are a number of herbs that have traditionally been used at the menopause.

Black cohosh

From all the published research, the herb that has the most dramatic effect on hot flushes and night sweats is black cohosh. It was originally used by Native North Americans and is very effective in helping with hormonal imbalances. It has a generally calming effect on the nervous system and as well as the hot flushes and night sweats and can be helpful with other symptoms include anxiety, tension and depression.

Other useful herbs at the menopause include agnus castus, dong quai, sage and milk thistle. It is better to get organic herbs where possible. (I use a combination called Black Cohosh Support in the clinic see www.naturalhealthpractice.com.)

Women can now live 30 to 50 years past the menopause stage and you want to live those years in good health and free from symptoms. By eating well, taking appropriate supplements and exercising, your health will improve, which enhances the quality of your life. Good nutrition together with the right supplements, enables the body to adjust to the changes at the menopause automatically and keeps the skin and hair soft, minimises aching joints and stiffness, slows the ageing process, controls weight naturally without dieting, maintains libido and helps to prevent osteoporosis, heart disease and cancer.

Contact the Glenville Nutrition Clinic team to arrange a consultation with one of the Nutritionists.

Using Foods To Help The Transition Of The Menopause

Menopause is a natural event in a woman’s life and you can use foods that Nature provides us in order to help you go through this transition easily and comfortably, controlling many of the symptoms of the menopause including hot flushes, night sweats, dry hair and skin, tiredness, memory loss, mood swings, aching joints and also weight gain.

We are aiming to include foods (like phytoestrogens) in your diet that help to balance your hormones as you go through this change, to include essential fatty acids (that we get from nuts, seeds, oily fish and eggs) in order to keep your body, skin, hair, joints lubricated and soft and antioxidants which not only slow down the ageing process but also can help to protect you against cancer and heart disease. All the recipes are balanced to keep your blood sugar level which not only helps with increasing energy but also reduces mood swings, anxiety, tension and irritability, symptoms which can increase around the menopause. And having stable blood sugar not only reduces your risk of problems like Type 2 diabetes but will also help you lose weight which may start to creep on at this time in your life especially around the middle of your body. None of the recipes even the desserts contain added refined sugar so that you have a sweet treat without worrying about your waistline.

Phytoestrogens are naturally occurring substances in foods that help to balance your hormones. These are found in legumes such as soya, lentils and chickpeas and also in some seeds like flaxseeds (linseeds) and can help to reduce hot flushes and night sweats by up to 50%. Essential fats are also included in these recipes, because not all fat is bad. Essential fats ‘oil’ your body by lubricating your joints, skin and vagina as well as keeping your brain functioning well and they help you maintain a good metabolism.

There can be a tendency to gain weight at the menopause, especially around the middle, because this is your body’s protective mechanism to increase the amount of oestrogen circulating in your blood stream by producing it from your fat cells. Essential fatty acids can increase your metabolic rate which means that you will burn up more fat and store less fat as you go through the menopause. Some weight problems can simply be due to water retention and Omega 3 oils can help your body produce a hormone-like regulating substance which enables your kidneys eliminate excess water. These same substances can help keep your blood pressure normal and decrease inflammation in your joints.

Free radicals are produced through our normal process of living as well as from pollution and too much exposure to the sun. It is these free radicals that have been linked to premature ageing, cancer, heart disease as well as those brown patches (‘liver’ spots) that can form on the skin. Fortunately Nature provides us with protection against these free radicals in the form of antioxidants. In order to get a good supply of antioxidants you need to eat a wide variety of fruit and vegetables which are included in these recipes.

So these delicious recipes will not only help you through the menopause comfortably but also help you lose weight.

Breakfast

Homemade Luxury Muesli – this recipe is packed with many nutrients and has a good balance of protein (nuts and seeds) and unrefined carbohydrates giving it a low GI, keeping your blood sugar balanced and helping with weight loss. It has good levels of phytoestrogens for hormone balance as well as natural fibre which helps with blood sugar balance and lowering cholesterol. The nuts and seeds supply essential fatty acids and the apricots are rich in the antioxidant beta-carotene and the oranges, apples and pears provide you with good amounts of vitamin C which helps in the manufacture of collagen to keep your skin and bones healthy.

Posh Porridge – oats are excellent at helping to control cholesterol but also have a low GI. Cinnamon is also included which is good for balancing blood sugar and helping with weight loss. The dried fruit is an excellent source of antioxidants and the soya milk provides good levels of phytoestrogens.

Eggs Florentine – Eggs are actually very good for you, they are a first class protein so help with weight loss and also the yolk contains good levels of Omega 3 fatty acids which are important for your metabolism, skin, hair and joint health. Eggs are also low in saturated fats. The eggs yolk also contains lecithin which helps lower the risk of heart disease by preventing plaque from accumulating in the arteries. Phytoestrogens are in good supply from soya.

Lunch

Tofu Vegetable Quiche – this quiche is an unusual way to serve tofu (a phytoestrogen) and makes an interesting change. It is full of healthy ingredients, including not only the tofu but also tahini and broccoli. Made from sesame seeds the tahini is a good source of calcium which is important for your bone health. The balance of protein from the tofu, and tahini with the wholemeal tart gives a low GI lunch which is important for weight loss.

Herring with Oatmeal – Herrings are an oily fish so are rich in Omega 3 fats which are important for boosting metabolism and also have an anti-inflammatory effect in your body. The oatmeal also has a phytoestrogenic effect to help with the menopausal symptoms but also contains good levels of fibre which not only help with your weight but also help to control cholesterol.

Lentil and Fruit Pilaf – lentils are a wonderful source of phytoestrogens and this combination of the protein from the lentils and brown basmati rice gives a good low GI lunch for weight loss. It also includes cinnamon for blood sugar control and also almonds which have been linked to helping blood sugar and also give a good amount of protein and also essential fats. The dried fruit gives good levels of antioxidants.

Dinner

Storecupboard mixed bean and tomato casserole – this dish is brilliant when time is short of an evening. This is a very warming and nourishing dish and there are plenty of phytoestrogens from the beans and the miso broth. The seaweed flakes provide vital trace minerals like iodine and selenium which are important for thyroid function and a healthy metabolism to help with weight loss. The tomatoes provide excellent amounts of the antioxidant lycopene which is good for both heart and eye health.

Roasted nut-coated cod with a lemon vinaigrette dressing – both the miso broth and parsley produce good levels of phytoestrogens to help with the menopausal symptoms. The nuts together with the flaxseed (linseed) oil provide good levels of essential fatty acids for your metabolism, skin, hair and joint health and also help to slow down the ageing process.

Banana cream pie – this seems like a wicked pie but does not have the usual cream or refined sugar. The filling is set with agar which is a seaweed which contains trace minerals like iodine and selenium which are good for your metabolism. There is no added refined sugar in this dessert just maple syrup which does not have the same negative effect on your blood sugar or weight that refined sugar does. So you can have a lovely dessert without the guilt!

For more nutritional advise on how to manage menopause, contact the Glenville Nutrition Clinic for more information.

Top Tips On How To Treat, Prevent And Reverse Osteoporosis

My top tips for preventing osteoporosis:

Your diet is important. Calcium is stored in your skeleton and is used as a buffer to neutralise acid. This means that the more acidic your diet becomes the more calcium can be leeched from your bones and the higher the risk of fractures. The most acid producing foods are animal proteins including meat and cheese. Milk and yogurt are more alkaline. Higher intakes of animal protein are associated with lower bone density. For more information on diet and supplements for osteoporosis see my book ‘Osteoporosis – how to treat, prevent and reverse it’.

Vitamins and minerals are important for bone health. The first nutrient that comes to mind is calcium. But many other nutrients are equally important.

Calcium –it not only improves bone density but also reduces the risk of fractures. Choose supplements that contain calcium citrate rather than calcium carbonate for maximum absorption.

Magnesium – helps to metabolise calcium and converts vitamin D to the active form necessary to ensure that calcium is efficiently absorbed.

Vitamin D3 – important for the absorption of calcium (it must be D3 rather than D2). D3 is 87% more effective in raising and maintaining vitamin D levels than D2. We have a wide spread deficiency problem in the UK, my recommendation is to do a simple home finger prick test for vitamin D available at Glenville Nutrition Clinic to check whether you are deficient and then you can be sure of how much vitamin D you need to take each day.

Vitamin C – important in the manufacture of collagen, the ‘cement’ that holds the bone matrix together. Choose vitamin C as ascorbate rather than the acidic form – ascorbic acid.

Boron – an important mineral in relation to osteoporosis as it plays a crucial part in the conversion of vitamin D into its active form, which, in turn, is necessary for calcium absorption.

Exercise – It is better to have a combination of weight-bearing exercises like walking and dancing and weight resistance like bicep curls and lunges to create mechanical stress which helps put calcium into your bones.

Have a bone density scan to check the condition your bones are in now. You may have to organise this scan privately as it is not easy to get one on the NHS but it will be worth it (my clinic team can also arrange a referral for you).

What is menopause?

Vitamins and Minerals

My top tips for preventing osteoporosis:

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