Women Positively Ageing

In this bonus episode, Barbara Bray and Dr. Emily Leeming discuss the critical role of fibre in nutrition, particularly for women experiencing menopause. They explore the importance of fibre for gut health, its benefits for overall well-being, and practical strategies for increasing fibre intake in daily diets. The discussion emphasizes a balanced approach to nutrition, encouraging listeners to focus on adding fibre-rich foods while maintaining a positive mindset towards eating and health.

Dr Emily is not interested in restrictive diets, nor complicated routines. She is here to provide science-backed, simple and practical strategies to get you eating and feeling better, with the promise of rewards for your long-term health.

Resources:

Fibre Power book - https://uk.bookshop.org/p/books/fibre-power-transform-your-energy-and-feel-amazing-dr-emily-leeming/1856edaf91aa4d7e?ean=9780241804520&next=t

Dr Emily Leeming - https://www.emilyleeming.com/

This conversation explores the challenges and strategies involved in caring for aging parents, focusing on nutrition, hydration, and the importance of social eating. Expert Mary Merheim and guest Clare Bayley share personal experiences and practical tips for enhancing the nutritional intake of elderly loved ones, addressing issues such as appetite loss, medication effects, and the significance of making mealtime a social event. The discussion also introduces Grandbars ®, a nutritious snack designed for seniors, emphasising the need for caregivers to approach these challenges with empathy and understanding.

Introduction

"What do you for an ageing parent who is struggling to eat well"?

With people living for longer, greater pressure on the health and social care system and the continued cost of living crisis, the responsibility of supporting ageing parents is increasingly falling on adult children. Recent research from Age UK suggests that one of the biggest concerns people have about supporting an older relative is their lack of knowledge around what to do to help their parents as they age. 6.6 million people aged 40-60 (79%) who are considering caring for or supporting an older parent in the future, worry that they wouldn't know how to support them Age UK's research also shows that 3.3 million adults aged 40-60 already currently care for or support at least one older parent with tasks including:

• taking them shopping or doing their shopping for them (72%)
• helping with household chores (68%)
• accompanying them to medical appointments (67%)
• looking after them if they are unwell (63%)

Stepping from the territory of 'doing a bit of shopping' to helping with cooking and eating is a delicate balance, and in today's podcast I will be speaking with nutrition advisor, dementia doula and author of the book 'Navigating Nutrition in Later Life', Mary Merheim.

Mary was a teacher specialising in Autism until she took time off to look after her elderly father. Her mission became to combat his lack of appetite. She took what he DID want to eat and tweaked it to make it more nutritious. This is how Grandbar ® cakes were born in 2021.

and we are joined by guest Clare Bayley, age 51 from Evesham, Worcestershire. A mother of 4 sons (3 adults and 1 age 6!) and grandmother to girl age 4. She is a business owner and has an elderly mother with dementia who is staying in her home while they arrange permanent care. She's recently experienced difficulty in providing the right nutrition to her mum as her tastes, appetite and needs change. She says "this was I subject area I knew very little about but now feel passion for".

NB: this information does not replace personalised advice from a Health Care Professional

Notes:

• The responsibility of supporting aging parents is increasingly falling on adult children.
• Understanding the parent-child relationship is crucial in caregiving.
• Hydration is often overlooked but is essential for elderly care.
• Appetite loss in older adults can stem from various causes, including medication.
• Social eating can significantly improve nutritional intake for seniors.
• It's important to avoid being the 'food police' when caring for ageing parents.
• Taste preferences change with age, impacting food choices.
• Finding the root cause of appetite loss is key to addressing it effectively.
• Grandbar ® offers a nutritious option for older adults struggling with appetite.
• Caregivers should accept that they won't have all the answers and that ageing is a natural process.

Constipation – Although not covered in the episode, it's also a contributor to poor appetite and worth investigating

Further Resources:

Navigating nutrition in later life – book by Mary Merheim

Mary Merheim | Author, Public Speaker, Good Death Lady and founder of Elderly Nutrition UK

The Helping Hands guide for feeding elderly people

Best Food For Elderly People With No Appetite | Helping Hands

I'm loving creating this podcast, but there are costs with it, so if you could tip me the price of a cup of coffee that would be a big help to creating some more of the fantastic content you've been enjoying.

https://ko-fi.com/barbarabray36248

In this episode we're diving into a topic that's crucial for many, especially as we navigate mid-life: bladder health. We'll be exploring the top five challenges women often face with their bladder health during this stage of life and offering practical advice on how nutrition can play a pivotal role in managing these issues.

From urinary incontinence to overactive bladder, pelvic floor weakness, hormonal changes and lifestyle factors we'll cover the key concerns that can impact your daily life. But don't worry, we're not just here to talk about the problems. We'll also provide you with actionable tips on how to support your bladder health through mindful nutrition choices.

Guests

My guests are Registered Public Health nutritionist Lynn Burns, author of Eating Well for Menopause and Catriona Bannon, Medical Device Business Consultant, middle aged, menopausal and living the life! ( Menopause is not all negative!). Lynn suffered 12 years of bladder issues as a result of an underactive thyroid and Catriona experienced latch-key incontinence during her menopause and used her professional experience in the urology sector to find a solution. Both Lynn Catriona Bannon share personal experiences and practical advice on managing these challenges through nutrition and lifestyle adjustments.

Summary

We emphasise the importance of seeking medical help and understanding the underlying causes of bladder issues throughout the conversation. Lynn delves into the intricate connections between bladder health, neurotransmitters, hydration, lifestyle factors, and dietary considerations, particularly in the context of menopause. The speakers discuss how stress and hormonal changes can impact bladder function, the importance of proper hydration, and how lifestyle choices can exacerbate bladder issues. They emphasise the need for symptom tracking and personalised approaches to managing bladder health, highlighting that solutions are available and that individuals should not suffer in silence.

NB: this information does not replace personalised advice from a Health Care Professional

Keywords

bladder health, women's health, menopause, urinary incontinence, pelvic floor, nutrition, hydration, hormonal changes, bladder issues, health challenges, bladder health, menopause, hydration, lifestyle factors, dietary considerations, neurotransmitters, sleep, bladder issues, women's health, symptom tracking

Chapters

00:00 Introduction to Bladder Health in Midlife

02:05 Common Bladder Health Challenges for Women

10:13 Personal Experiences with Bladder Issues

14:05 The Impact of Hormonal Changes on Bladder Health

20:06 Lifestyle Factors Affecting Bladder Health

27:09 Solutions and Management Strategies for Bladder Health

Notes:

Lynn Burns RNutr

Lynn Burns has been a Registered Nutritionist for more than 20 years and is co-author of Eating Well for Menopause. Her experience of living with Interstitial Cystitis followed by learning how many women experience some of the same issues around the time of menopause and beyond listening to a talk by a woman's physiotherapists led to a chapter on bladder health in the book.

Lynn began her career with the UK Government, which gave her a solid grounding in public health nutrition and sparked her interest in adapting nutrition messages to different groups for the most impact on health. Writing, developing on-line nutrition courses and running workshops on a range of nutrition topics is her passion and when not doing that she loves working with young people in the outdoors as a Scout Leader.

Follow Lynn on Instagram @lynnburnsnutrition, or lynnburnsnutrition.com

Let's Talk Food Newsletters:

Health Professionals

Let's Talk Food (general)

Links & Resources

https://letstalkfood.thinkific.com/pages/free-bladder-health-download

https://letstalkfood.thinkific.com/pages/free-lesson-offer

https://www.medicalnewstoday.com/articles/foods-to-avoid-with-interstitial-cystitis#certain-beverages

Eating Well for Menopause

Eat More Plants Journal

For giggles

Judi Dench Made Lesley Manville Laugh So Hard She Wet Herself | The Graham Norton Show

https://youtu.be/-9Bc_lzxVeI?si=bMTzu7ami6th40q2

Elaine Millar, specialist pelvic health physiotherapist and comedian https://youtu.be/J9ZNINhdhN0?si=YjIlOsGl-lL2KNbK

Tip

I'm loving creating this podcast, but there are costs with it, so if you could tip me the price of a cup of coffee that would be a big help to creating some more of the fantastic content you've been enjoying.

https://ko-fi.com/barbarabray36248

Today, we're delving into a topic that many of us will face at some point: retirement. This significant life transition brings about a host of changes, and one area that often gets overlooked is how it affects our eating habits.

Guests

My guests today are dietitian Avril Aslett-Bentley and Olive Strachan MBE.

Avril Aslett-Bentley is a very experienced Registered Nutritionist and Dietitian, whose career covers diverse aspects of Nutrition & Dietetics, across the UK & beyond and has semi-retired from her previous full-time academic role.

Olive is a Dominican born, business woman and author who lived in the UK and internationally for 53 years before returning to Dominica to settle in 2020. She shares her story of the changes she made and starting over in her 60s.

Summary

In this episode, we explore the main challenges people encounter when they retire, such as the loss of routine, social changes, financial adjustments, health considerations, and increased leisure time. These changes can lead to shifts in our dietary habits, both positive and negative.

But we're not just here to discuss the challenges. We provide practical solutions and advice on how to maintain a healthy and balanced diet during retirement. From establishing a new routine to staying socially active, budgeting wisely, focusing on health, and staying physically active, we've got you covered.

The conversation explores the significant changes that occur during retirement, particularly focusing on dietary habits and lifestyle adjustments. Guests Olive Strachan and Avril Aslett-Bentley share their personal experiences, discussing the impact of relocation, social changes, and the importance of maintaining a healthy diet and exercise routine as one ages. The discussion also highlights the need for awareness regarding vitamin D and other nutritional requirements for older adults. The conversation explores the essential aspects of ageing, focusing on nutrition, hydration, retirement preparation, and the importance of maintaining a positive mindset. The speakers discuss the nutritional needs of the elderly, particularly regarding calcium and vitamin D, and the challenges of staying hydrated. They emphasize the significance of preparing for retirement not just financially but also in terms of health and mindset. Lifelong learning and keeping the brain active are highlighted as vital components of a fulfilling retirement, along with the importance of laughter and positivity in enhancing quality of life.

So, whether you're approaching retirement, already retired, or supporting someone who is, stay tuned for an informative and empowering episode.

NB: this information does not replace personalised advice from a Health Care Professional

Bullet points of key topics

• Navigating Retirement: Dietary Changes and Lifestyle Adjustments
• The Impact of Relocation on Eating Habits in Retirement
• Social Changes and Their Effect on Dietary Choices
• Exercise and Nutrition: A Guide for Older Adults
• Vitamin D: Essential Nutritional Needs in Retirement

Chapters

00:00 Introduction to Positive Aging

00:48 Navigating Retirement: Dietary Changes

06:49 Social Changes and Loneliness in Retirement

12:51 Maintaining a Healthy Lifestyle During Retirement

18:53 Nutritional Needs for Older Adults

25:01 Preparing for Retirement: Mindset and Goals

31:11 The Importance of Health Checks

37:05 Embracing New Challenges and Learning

42:45 Conclusion: Making the Most of Retirement

Further Resources:

Olive Strachan Prime

Embracing Change – Olive Strachan MBE's "Prime" Chronicles a Journey of Resilience and Self-Discovery - Olive Strachan Consultancy

British Heart Foundation – 20 tips for a happy retirement

20 tips for a happy retirement - Heart Matters | BHF - BHF

MHA Live later life well

Eating well in later life | Later Life Hub | MHA

Healthy Eating

https://www.foodstandards.gov.scot/education-resources/the-interactive-eatwell-guide

https://www.bda.uk.com/resource/eating-drinking-ageing-well.html

Tip

I'm loving creating this podcast, but there are costs with it, so if you could tip me the price of a cup of coffee that would be a big help to creating some more of the fantastic content you've been enjoying.

https://ko-fi.com/barbarabray36248

In this episode, we'll explore the main challenges African and Caribbean people encounter while ageing.

My guest today is Dr Sophia Amenyah is an Assistant Professor in Nutrition and Registered Nutritionist of African heritage at Northumbria University. She specialises in culturally-tailored nutrition and how this influences ageing well particularly for African and Caribbean individuals. She believes that food is a big part of our heritage and wellbeing. She is passionate and dedicated to empowering our community to eat well, keep active, and maintain strong social connections especially as we grow older.

Summary

In this conversation, we reflect on the importance of cultural heritage, community support, and nutrition. We discuss practical tips for maintaining a healthy lifestyle, the significance of social connections, and the need for culturally competent healthcare. The conversation highlights the fusion of traditional and modern dietary practices, the impact of social isolation, and the importance of staying active and engaged as one ages.

So, whether you're in the community or supporting someone who is, stay tuned for an informative and empowering episode.

NB: this information does not replace personalised advice from a Health Care Professional

Chapters

00:00 Introduction to Positive Ageing

00:48 Cultural Perspectives on Ageing Well

06:03 Challenges Faced by African and Caribbean Communities

12:06 Health and Wellness in Ageing

17:51 Practical Tips for Healthy Living

29:53 Community Connection and Social Engagement

Key takeaways

• Cultural values play a crucial role in ageing well.
• Community support is essential for older adults.
• Social isolation is a significant challenge for ageing individuals.
• Maintaining strong family ties contributes to well-being.
• Portion control can be managed by using smaller plates.
• Food should be enjoyed as a social occasion.
• Hydration is vital for health, especially in colder climates.
• Changing mindsets about aging can improve quality of life.
• Loneliness is a prevalent issue in the community.
• Resources like NHS and Age UK can provide valuable information.

Further Resources:

Dr Sophia Amenyah: www.linkedin.com/in/dr-sophia-amenyah-41521619

British heart foundation – high blood pressure

Age UK Age UK | The UK's leading charity helping every older person who needs us

Download the African & Caribbean Eatwell Guide here

NHS Livewell

Tip

I'm loving creating this podcast, but there are costs with it, so if you could tip me the price of a cup of coffee that would be a big help to creating some more of the fantastic content you've been enjoying.

https://ko-fi.com/barbarabray36248

Brief summary of episode:

Menopause is a period of transition that can affect women in a range of different ways. The way in which we respond to the changes can have a lasting impact on the quality of our health. In today's episode we discuss how the food we eat can help us to live well through menopause and beyond.

Laura is an award-winning Freelance Registered Nutritionist who specialises in nutrition writing, workplace wellness and nutrition communications.

Laura studied public health and nutrition at the University of Aberdeen. Now, with over 15-years' experience working in food innovation and academic research she loves reviewing the scientific evidence and translating it into clear messages.

Lynn is a registered nutritionist with many years' experience in public health nutrition and recipe analysis. Having gained many years experience working in various nutrition positions within the UK civil service, she is now works independently, writing, delivering courses and developing recipes.

Lynn and Laura have published their new book 'Eating well for menopause' and are here to tell us about it.

Bullet points of key topics.

3.08 Topic #1 The need for a book on eating well for menopause

Women were coming them with questions about what to shop, cook and eat to help deal with the menopause transition. The pair started out with a selection of digital downloads which then became the book.

5.48 Topic #2 The core areas covered by the book

Hot flushes and Sleep issues as these are most common reported issues during menopause and the book covers other topics including hydration and body image.

20.11 Topic #3 Mediterranean diet as a recommended way of cooking and eating

What the Med diet is beneficial for - eg Heart, Weight management and Mood.

Beans and pulses and fruits and vegetables, not just fresh but canned and frozen

26.00 Topic #4 Healthy hydration

Hydration and how some women may avoid drinking due to bladder issues and what the implications of this may be on health/other symptoms.

Take home points

• Eat more soya and follow a Mediterranean pattern of eating

• Diversify your plant foods

• Hydration – keep well hydrated

Notes:

NB: this information does not replace personalised advice from a Health Care Professional

Further Resources:

Eating Well for Menopause: Advice and recipes to improve your health and well-being

By Dr Laura Wyness and Lynn Burns

Available from online and high street bookstores from June 2023

Our Let's Talk Food 'Eating Well for Menopause' series of online courses for women: https://letstalkfood.thinkific.com/pages/menopause

Dr Laura Wyness:

Twitter @laura_wyness

Instagram @drlaurawyness

Lynn Burns:

Twitter @LynnBurnsRNutr

Instagram @lynnburnsnutrition

Depression is one of the leading causes of disease related disability in women and they are nearly twice as likely as men to suffer from an episode of depression. The prevalence has been reported to be particularly high during the menopause transition.

Women with a history of anxiety and depression report worse quality of life during their mid-years.

My guest today is Dr Charlotte Marriot is a Consultant NHS Psychiatrist, a Certified Lifestyle Medicine Physician and a nature-based coach. She likes to inspire and empower people to make small changes to their lifestyles to improve their physical and mental health and well-being. She is the ideal expert for today's topic on depression and anxiety.

Topic #1 What is anxiety and how does it differ to depression?

• Anxiety and depression can go hand in hand
• Different types of anxiety
• Depression - pervasive low mood and biological symptoms from mild to severe

Topic #2 Risk of depression and anxiety in mid-life

• The sandwich years and responsibility

• Women's mental load

• Importance of self-care

• Managing inflammation through diet and exercise, limiting alcohol

• The benefits of exercise for symptoms of depression

• 11mins of walking a day can be protective for our health

Topic #3 Prevention and management

• In the UK first point of contact is GP to access primary care support

• Private psychologists and therapists can be accessed from British Psychological Association of regulated professionals

• Accident & Emergency or Crisis Centres or Third Sector such as MIND will help in an emergency.

Topic #4 Menopause

• Depression presents differently in menopause

• The two can be confounded but they are not one and the same thing

• Importance of monitoring symptoms and communicating them to a health care professional

Take home messages

• Eating a healthy diet for example following the Mediterranean dietary pattern

• Maintaining physical activity, move a little bit every day in a way that makes you feel good

• Getting outside into nature everyday

Notes:

NB: this information does not replace personalised advice from a Health Care Professional. Please see the lifestyle psychiatrist website for information on Charlotte's work Health, Mental - The Lifestyle Psychiatrist - Worcester, England

Eating a varied diet that is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats, is a good way of eating and not just for mental health.

We discussed the Mediterranean dietary pattern https://www.heartuk.org.uk/healthy-diets/the-mediterranean-diet

Further Resources:

•Lifestyle Psychiatry, Edited by Douglas L. Noordsy, M.D (2019) •Exercise-Based Interventions for Mental Illness, Physical Activity as Part of Clinical Treatment, Edited by Brendon Stubbs and Simon Rosenbaum (2018) •Brain Changer: How Diet Can Save Your Mental Health – cutting-edge science from the expert, Professor Felice Jacka (2019) •The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection, Anderson, Dinan & Cryan (2019) •The Inflamed Mind: A Radical New Approach to Depression, Edward Bullmore (2019) •Breath: The New Science of a Lost Art, James Nestor (2020) •Losing Eden: Why Our Minds Need the Wild, Lucy Jones (2020) •One Simple Thing: A New Look at the Science of Yoga and How it Can Transform Your Life, Eddie Stern (2020)

Help

British Psychological Association https://www.bps.org.uk/

Samaritans https://www.samaritans.org/

Saneline https://www.sane.org.uk/how-we-help/emotional-support/saneline-services

Shout https://giveusashout.org/

MIND https://www.mind.org.uk/

Sleep is crucial for our overall health and well-being, affecting both our physical and mental health. This is why a lack of it impairs a range of functions from task performance and post-physical activity recovery to cognitive performance and mood. Poor sleep quality also impairs decision-making.

What can we do to manage episodes of poor sleep? Is it just sleep that's an issue and where does tiredness come into it? What impact can menopause have on our sleep?

In today's episode, I'll be asking these questions to Dr Jonny Bloomfield, health and performance coach and I'll also be speaking with Diana Spellman, a company director who will be sharing her story of sleep problems as she adapted to the menopause.

• 2.48 Jonny explains the difference between sleep and tiredness and Diana shares how her sleep pattern started to go wrong
• 4.50 Jonny explains that tiredness comes from many sources and gives a range of examples
• 7.16 Jonny takes us through the sleep systems
  • The importance of peak sleep drive
  • The circadian system and the hormones melatonin and cortisol
  • The effect of the stress and recovery
• 14.08 Jonny discusses changing hormones and the impact on the quality of our sleep. Diana shares the changes that she had to make to her sleep as she went through menopause.
• 21.00 The strategies we need to put in place to have good sleep
  • Sleep hygiene - look at your sleep environment
  • Sleep divorce - do you need to sleep separately?
  • Sleep disruptors - alcohol, caffeine,
• 33.35 Winding down before sleep and using recovery strategies
• 37.00 Self-care practices and involving your partner
• 38.48 Take home messages

Take home messages

1. Get up at the same time everyday

2. Only go to bed when you're sleepy

3. Reserve the bedroom only for sleep and sex

4. If you can't sleep, stop trying

5. Avoid daytime napping unless for safety reasons.

Notes:

NB: this information does not replace personalised advice from a Health Care Professional

Further Resources:

Jonny Bloomfield website

Dr Jonny Bloomfield

National Sleep Guidelines - Consumer_V2.0.indd (mammothperks.co.uk)

Sleep environments and sleep physiology: A review

https://pubmed.ncbi.nlm.nih.gov/30509635/

Welcome to today's episode "Letting go of wanting to lose weight" with non-diet counsellor Mel Wakeman and guest Amy Wilkinson sharing her lived experience.

Mel is a highly experienced and neurodivergent registered nutritionist specialising in intuitive eating, non-diet nutrition and counselling for eating disorders, disordered eating and body image issues. She developed an eating disorder herself at 16 (now recovered) which fed her interest in nutrition, before beginning a long lecturing career in 1997. Since launching Wakeman Nutrition in 2017 Mel is on a mission to help folk who find food difficult and stressful, discover freedom, peace, and happiness in their own skin.

Amy is a Coach supporting women and teams in the Food & Grocery Industry to be more assertive and get the recognition they deserve in their careers. Amy's works with women across the sector to help them be more confident in themselves. Often, the conversation comes back to appearance and weight, which is something Amy has also battled with her whole life. Amy burnt out just over a decade ago, whilst on a restrictive diet and intensive exercise regime. Amy now helps women to be more self-assured so that they can have successful careers without burning out.

03.25 Mel discusses the impact of diet messaging. How the diet culture is causing harm and negatively impacting the image we have of ourselves.

11. 45 Mel talks about relationships with food and Amy shares her history

22.22 Mel discusses menopausal weight gain and Amy shares the changes she has made recently to her lifestyle

32.10 Know your numbers - managing high blood pressure is important and we should check our blood sugar (HBa1c) and cholesterol too.

35.50 Take home messages

• focus on well-being over weight loss
• look beyond appearance and let go of chasing the weight number
• support your body in its 60's and beyond by focusing on core strength, good mental health and healthy ageing
• challenge the way we have been taught to reject ourselves

Notes:

NB: this information does not replace personalised advice from a Health Care Professional

Further Resources:

List of resources, suggested materials, affiliate links, and social media:

Mel's website

Wakeman Nutrition

Instagram @mel_wakeman_rnutr

LinkedIn melwakeman

Understanding menopausal weight gain guide.

Mel's podcast 'Cake over Keto'

Cake Over Keto | Libsyn Directory

Particularly relevant episodes -

What lies beneath...the number on the scale (and some bonkers history of the bathroom scales), 1st April 2022 and Menopause and Eating disorders, 24th June 2022 could also be a helpful listen

Amy's website

Amy Wilkinson Coaching | Coaching and facilitation

Amy's podcast and website

Oh For Food's Sake (simplecast.com)

http://www.ohforfoodssake.co.uk/

Amy's LinkedIn

(4) Amy Wilkinson | LinkedIn

As we age from mid-life we lose muscle mass and our bone strength gradually declines. Keeping our bone health for as long as possible is important to prevent us from becoming frail.

What does 'bone health' mean?

● Bone health is about keeping your bones healthy for life, so you can live well for longer.

● Good bone health can prevent fractures and the health consequences of this - pain, disability, loss of independence, poor quality of life.

How do we maintain good bone health as we age? Is it possible for us to reduce the risk of damage and fractures? To answers these questions and share advice and experiences, I have invited Tanya Grenade and Aliya Porter.

Tanya is a freelance Associate Nutritionist specialising in science communication and bone health and a volunteer with the Royal Osteoporosis Society.

Aliya is a freelance Registered Nutritionist who has a family history of osteoporosis, a debilitating health condition that weakens the bones and causes them to break. She works with clients of all ages to improve their nutrition without breaking the bank or chaining them to the kitchen!

Good bone health throughout life with these 4 steps:

Prevention

Prevention of poor bone health by looking after your bones from a young age is best. During childhood and teens is the time to build your bone strength as at around early to late 20's your bones will be the strongest they will be (Peak bone mass)

Lifestyle changes

Nutrition and physical activity. Around 35-40 your bone strength gradually declines due to age. As more bone is being lost than made. So at this stage in your life you want to maintain your bone health nutrition and physical activity is a great way to do this.

Early intervention

Being aware of any signs and symptoms or changes in your body. May not notice any symptoms till you get a fracture. But some symptoms are loss of height (this can also happen after pregnancy - pregnancy related osteoporosis), curved back (kyphosis), back pain.

Timely treatment

If you do have a problem with your bone health. Getting the right treatment quickly can help to look after your bones. DEXA scan, UK- Fracture liaison Clinic (FLS) where available as there isn't 100% coverage.

Aliya's story

Her mother, grandmother and great-grandmother have each had a history of broken bones and long-term pain. She shares with us the range of treatment that they received and the varying outcomes, stressing the importance of presenting early to the doctor with the symptoms and ensuring that intervention starts quickly.

She is now in a position to use her family history to help inform her own treatment. She currently has strategies in place to manage her bone health to stay in good condition for as long as she can.

Key take home messages

Genetics plays a huge role in our bone health yet there are things that we can do to reduce the risk of poor bone health as we age.

These include acting quickly when we experience changes and increased pain. Note down this information and inform a doctor.

Be persistent, especially if you have a family history of poor bone health. An early scan and medical intervention is key to a good outcome.

Diet and exercise has an impact on bone health. Resistance/weight bearing exercises and a diet that contains a diverse range of foods including fruits and vegetables, sources of calcium for example dairy foods and products fortified with calcium are helpful.

Further Resources:

General information about Osteoporosis

Royal Osteoporosis Society website

UK's largest national charity dedicated to improving bone health and beating osteoporosis

https://theros.org.uk/

Free Royal Osteoporosis Society Helpline

You can call the nurses and they will give you advice on bone health and osteoporosis. They are very knowledgeable and friendly.

https://theros.org.uk/information-and-support/free-osteoporosis-helpline/

Check your risk of Osteoporosis

Bone Health Checker: to check your risk of osteoporosis

Answer some questions and a few minutes later find out your risk of osteoporosis

https://theros.org.uk/risk-checker/?campaign=77a866ee-c708-ed11-82e5-0022481b5a28

Exercises beneficial for people with osteoporosis

Strong steady and straight

Exercises for people with osteoporosis

Quick guide: https://theros.org.uk/media/0o5h1l53/ros-strong-steady-straight-quick-guide-february-2019.pdf

Article: https://bjsm.bmj.com/content/56/15/837

Exercises to follow by the Royal osteoporosis Society

There is a guide and Youtube videos. so you can see the exercises. There are seated exercises too.

https://theros.org.uk/information-and-support/osteoporosis/living-with-osteoporosis/exercise-and-physical-activity-for-osteoporosis/

Link to all Royal Osteoporosis Society Youtube videos

https://www.youtube.com/playlist?list=PL4UZMGWYv80OKhFKc2Y9Q5nGKGkDhLpwG

Tanya Grenade Twitter

https://twitter.com/tanyagrenade

Tanya Grenade - Typeshare

https://typeshare.co/tanyagrenade

Tanya Grenade - you tube video

https://youtu.be/CgcfvR6K-x4

Aliya Porter

www.porternutrition.co.uk

www.facebook.com/porternutrition