Investing in Your Health

World Osteoporosis

So, here we are, World Osteoporosis Day and we really hope that you've found our tips on bone health helpful. To finish off here are a final few... Knowledge is key - so find out if you have a family history of osteoporosis and if you do discuss this with your GP. Watch your weight - it's true that being overweight is a concern for bone health, but so is being underweight. Ideally your BMI should be between 20 - 25. Side Effects - If you are taking regular medication such as thyroid, hormone and steroid treatments check that these will not effect your bone health and ask about supplementing with Vitamin D and calcium if necessary. Women over 65 should have a bone density test. If the test sh

Vitamin D and your Bones

Let's talk about Vitamin D and why it's necessary for strong bones. Without Vitamin D, our bodies cannot effectively absorb calcium, which (as we know) is essential to good bone health. Technically Vitamin D is a hormone as our bodies can make it in our skin when it is exposed to good sunlight. Depending on where you live in the world and with the known risks of not wearing sunscreen it can be very difficult to absorb enough Vitamin D through the skin from the sun. Unfortunately there aren't many foods that naturally contain Vitamin D (it is found in substantial levels mainly in fish). So your best bet is to take a supplement - make sure you go for a good quality make and follow the recommen

Yogurt and Healthy Bones

Our next tip on contributing towards your bone health is to eat yogurt. Researchers believe that as yogurt is a good source of micronutrients, vitamin D, B vitamins, and calcium — and of protein and probiotics as well - that the combination of these things has a beneficial effect on bone health. BE AWARE that some yogurts are high in sugar, so look out for that! Click here for the full article https://www.nytimes.com/…/yogurt-may-be-good-for-the-bones.… #yogurtandhealthybones #eatingforhealthybones #healthybones #bonestrength

Exercise for Bone Health

So, as well as eating the right foods another way to keep your bones nice and healthy is... EXERCISE - any kind of weight bearing exercise will do from strength training to regular power walks or a gym session. Aim for a minimum of 30 minutes, 3 times a week. Weight-bearing physical activity allows new bone tissue to form, which makes bones stronger. It also makes muscles stronger. Bones and muscles both become stronger when muscles push and tug against bones during physical activity. So keep moving and keep your bones healthy! #osteoporosis #bonehealth #bonestrength #exerciseforhealthybones #strengthtraining #healthandfitness

Look after your bones!

20th October is World Osteoporosis Day and is marked every year on this date to help raise global awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease. It's so important to have strong, healthy bones; so leading up to this day we will be posting some useful tips to help you look after your bone health. This table lists some of the foods that contain calcium. Calcium is not just important for bone health is also plays an important role in muscle contraction, transmitting messages through the nerves, and the release of hormones. If you're not getting enough calcium in your diet, the body takes calcium from the bones to ensure normal cell function, whi

Roasted Pumpkin Soup Recipe

4 tablespoons olive oil, divided 2kg pumpkin 1 large onion, chopped 4 large or 6 medium garlic cloves, (pressed or minced) ½ teaspoon sea salt ½ teaspoon ground cinnamon ½ teaspoon ground nutmeg ⅛ teaspoon cloves Tiny dash cayenne pepper (optional, if you like spice) Freshly ground black pepper 900ml vegetable stock 120ml coconut milk 2 tablespoons maple syrup or honey 35g green pumpkin seeds Preheat oven to 220 degrees (200 fan). Carefully halve the pumpkin and scoop out the seeds. Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto a baking sheet. Roast for 35 minutes or longer, un

Paleo Pumpkin Pancakes

The pumpkin and spices really shine in these Paleo Pumpkin Pancakes, feel free to use as much or little of the spices as you want. The almond butter gives these naturally sweet pancakes a nutty flavour and a protein kick, as well as healthy fats. 115g pumpkin puree (see below) 2 large eggs, whisked 1 tsp vanilla extract (optional) 1 tbsp almond butter ½ tsp baking powder (optional, but helps to fluff them up) 1 tsp cinnamon ½ tsp ground ginger ½ tsp nutmeg ¼ tsp allspice Combine the eggs with the pumpkin puree and vanilla extract in a bowl. In a separate bowl add the almond butter, baking powder and spices; stir together. Combine the almond butter mixture slowly into the pumpkin mixture, sti

Happy Pumpkin Season!

Well it is the month of Halloween after all! Easily the most famous of the winter squashes they are a good source of fibre as well as vitamins and minerals. When buying a pumpkin choose one that is heavy for its size and has firm, smooth skin. The smaller the pumpkin the more flesh it tends to have. If kept in a cool, dark, well ventilated space it can keep for several weeks. After it’s been cut store it in an air tight container in the fridge for up to a week. Health benefits of pumpkin include: The fibre, potassium, and vitamin C content in pumpkin all support heart health and have a positive effect on blood pressure. The antioxidants vitamin C, vitamin E, and beta-carotene (all of which a