by Melanie on September 3, 2008
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The menopause is a time of significant change for women, usually occurring between the ages of 45-55 years. Menopausal symptoms are primarily due to falling oestrogen levels, and may last from a few months to several years in some women.
A slow but gradual loss of bone occurs in both men and women after the age of 35 years. However, during menopause, due to reduced oestrogen levels, calcium loss from the bones is increased, particularly in women who are not taking HRT, which replaces oestrogen.
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by Melanie on August 29, 2008
We often turn to food to alleviate negative emotions, however it’s also true that we use food just as much to reinforce positive emotions. Think of the birthday party, job promotion, a win for your favourite team, or sealing that important business deal. How do we celebrate? With food of course!
Certain foods have been termed “feel-good” foods. This is because they contain a substance called tryptophan, which produces the neuro-chemical serotonin in the brain. Serotonin is the chemical that helps regulate appetite, sleep patterns, and mood.
Healthy foods containing tryptophan include:
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by Melanie on August 27, 2008
If you’re trying to maintain healthy bones for later life, regular exercise plays a very important role by helping build strong bones, increase muscle strength, and improve coordination and balance.
As we’ve already discussed, bone loss occurs as we get older, however it is possible to increase your bone density during middle adulthood.
What are the benefits of exercise on bone health?
- In childhood and adolescence exercise helps to maximise peak bone density.
- In early and middle adulthood it maintains bone strength by helping to slow bone loss, and improve muscle strength.
- For postmenopausal women exercise can help slow the rate of bone loss.
- For men it helps muscular strength, balance and coordination.
- In adults with osteoporosis exercise can improve strength, balance, and posture to prevent falls.
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by Melanie on August 22, 2008
Scientists from MRC Human Nutrition Research have taken a closer look at the eating habits of children and have identified a shopping basket of foods that are linked to a four-fold increase in obesity risk.
Researchers were specifically looking at food consumption in children aged 5 and 7 years. By using statistical analysis, they were able to show the impact of dietary choices on the risk of becoming obese at 9 years of age.
So, what did they find?
As you would expect, a diet full of fruit and vegetables was associated with a significantly reduced risk of obesity later in life. This is actually the first study of its kind to show such a link in children.
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by Melanie on August 19, 2008
Generally speaking, those who consistently eat a varied diet should be able to get all the vitamins and minerals they require. However, for some groups in the population supplements may prove very beneficial.
As we’ve discussed, an ideal calcium intake for adults is between 700mg-1000mg per day. However, if you find this difficult to achieve, you should consider taking a daily calcium supplement providing 400-600mg of calcium.
Even if you have a calcium-rich diet, without adequate vitamin D you cannot absorb calcium into the body. So, if you are taking calcium supplements opt for one also containing 5-10mcg (200-400 IU) of vitamin D (will be listed as D3 on the label).
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