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Issue 135 ~ 3rd November 2023

Hello,  

We are often told ‘If we eat a healthy diet there is no need to take vitamin supplements’, and whilst in theory that may be true, in reality, our time constraints and living habits may prevent us from living quite as healthily as perhaps we would like and taking a supplement may be a good idea.

Every day we naturally need a selection of vitamins and minerals to help our body to function and perform the daily tasks we need to undertake to keep us fit, well and happy. As we age, our body changes and sometimes supplements can help us in those areas that may be struggling.

It was over a year ago that one of my class members mentioned to me that she felt her ‘battery was flat’. ‘I’ve got no energy’ she told me. Sally has been coming to my classes for over 40 years and is at a healthy weight and walks everywhere. In the summer sometimes she walks the three miles to my class, works out and then walks home again – so I know she is basically fit. I suggested she try taking some of my multivitamins to see if it helped. Within two weeks of taking them, she came bouncing over and said ‘I feel brilliant!’ and she has continued to take a multivitamin every day since.

Any of you who have bought one of my diet books over the years will have read that I suggest everyone should take a multivitamin tablet every day. My reasoning is that if we are going on a calorie-restricted diet to lose weight, we may well go short of some nutrients unless we eat super-healthy food all the time. I still take one and so do my family as an insurance policy against any nutrient deficiency. This is even more important as we get older.

As many of you will know, I have painful arthritis in my feet and hands. I was told by various fellow sufferers that turmeric, green-lipped mussel, and rosehip can help relieve the pain, so I added those to my daily intake of supplements. Together with paracetamol four times a day, I manage to keep my hands and feet comfortable and I am able to do all the activities I need and wish to do.

These are not the only supplements I take. As well as my daily multivitamin I also have vitamin D3 every day, and before a surgical operation, or if I am unwell, I take a high-dose vitamin C supplement too. Vitamin C is a water-soluble vitamin and cannot be stored in the body so any excess I take in will be passed through when I go to the loo. But when you hear of dreadful stories of how sepsis can occur, I would rather be safe than sorry when I feel my body is more vulnerable to infection – such as after surgery.

Personally, I buy my supplements from Healthspan (www.healthspan.co.uk) as I find them excellent quality and significantly cheaper than those on the high street. They have trained advisors you can speak to about any query and they will be happy to help. If you want to know more about the supplements I take every day watch the video below.

Just a word about paracetamol… Many folks really don’t like taking pills and if they find themselves in pain from a sore joint, it is important to realise that there is little point in taking a single paracetamol now and again. For it to work effectively, we need to get it into our system so taking it four times a day* (every six hours) is how we maximise its benefit. I would not be able to walk as far as I do if I didn’t take paracetamol. When I asked my GP if it was OK to take them long term, he told me that there were very few side effects from paracetamol compared with any other painkiller and that he had a patient who was 104 who had been on them for years!

*NB Before taking regular paracetamol it is important to speak to your pharmacist or doctor first, as it may be that you have an underlying health condition for which taking such medication is unsuitable. If you are recommended to take full-dose paracetamol regularly, you will need to get them on prescription as only small quantities may be bought over the counter at a pharmacist.

So, to sum up, personally, I think vitamin supplements have a role to play and can clearly help make up any deficiencies so that our body has everything it needs to be healthy. Please read on and learn from Mary some fascinating facts about when to take certain vitamins to maximise their effectiveness.


Supplements

Rosemary explains which supplements she takes to ease the pain in her arthritic feet.

Recipe of the Week

Serves 1
Per serving: 390 calories, 1% fat
Prep time: 5 mins
Cook time: 25 mins

 

180g mixed mushrooms
70g (dry weight) tagliatelle pasta
1 small clove of garlic peeled and finely diced
¼ tsp chia seeds
1 tsp white miso paste
1 tbsp mushroom ketchup
125ml medium white wine
Rapeseed oil spray
Fresh herbs such as chives for garnish (optional)
 

  1. Bring a medium pan of water to the boil and add the pasta, reduce the heat slightly to a rolling boil.
  2. Heat a small non-stick frying pan and spray with rapeseed oil. Add the garlic, chia seeds, and mushrooms. Cook on medium heat until the mushrooms start to soften.
  3. Add the white wine, mushroom ketchup and the miso paste to the frying pan and stir to combine, then reduce the heat to a gentle simmer. If the liquid reduces so that it’s dry, add a little of the pasta water – 1 tablespoon at a time – so that you have a light sauce.
  4. Once the pasta is cooked, remove from the heat and drain carefully.
  5. Transfer the pasta to a warmed plate or bowl and top with the mushroom mixture.
  6. Garnish with a few fresh herbs such as chopped chives and serve immediately.
Click here for more recipes

Fun, Facts & Fitness from Mary Morris MSc.

Around this time of year, I do start to think about what I might need as a supplement to stay healthy and free from illness throughout the winter months. 

I eat a very healthy and nutritious diet most of the time and I exercise regularly, so am I lacking in anything specific that would make a difference to my overall health? Supplements can be expensive and they have a reputation for ‘not being any use’ if we already take plenty of each of the important nutrients in our daily diet.

However, recently I have learned that there is a strong link to not only the value of taking some of the key vitamins and minerals as a supplement but, even more importantly, the importance of when we take them in the day, to maximise their absorption and effectiveness. 

It would be impossible to cover every vitamin and mineral vital to our body in this issue of the Newsletter but I have referred to Age UK, who have renowned experts advising them on the best supplements for those of us in the older age group. So, I have picked out a few nuggets of information that may help you decide if you need to supplement or not.

 

Vitamin D
I have previously told you of the benefits of supplementing with Vitamin D3 between October and March in the UK, as we cannot get enough of this vital vitamin from exposure to the sun. It is needed for the very important job of absorbing calcium in the body, keeping bones, teeth and muscles healthy as well as supporting your immune system. What I have not told you before is that evidence shows it needs to be taken with food (preferably your largest meal of the day) to ensure the highest level of absorption. I have taken it for several years now as I have always understood how important it is, but now I take it in the evening with my evening meal. Good to know – I hope you agree!

A good level of Vitamin D3 in the body has been linked to aiding recovery from, or even preventing, COVID-19 but more research is needed to confirm this. Interesting though.

 

Calcium
This is needed for building bones and keeping teeth healthy. What you may not know is how important it is for our muscle contractions too, including our heart, ensuring that our blood ‘clots’ normally. Basically, if we have 3 - 4 portions of dairy foods every day, we will be getting enough calcium. A supplement only needs to be taken when advised by your GP. It becomes necessary where there is an increased risk of a fracture, especially among frail, housebound patients. If you are taking a calcium supplement you should have been advised to take it with food, so it is not being absorbed on an empty stomach.

 

Iron
Iron is needed for making red blood cells which carry oxygen around the body and if we are a meat eater then our daily diet will be providing enough. If we are vegetarian or vegan, we need to explore the best way to get enough with foods such as dried fruits, nuts, beans, chickpeas, quinoa and fortified breakfast cereals. A fascinating fact is that if we have had an iron-rich meal we should avoid drinking tea with it. A 2017 study of UK women found that drinking tea even one hour after a meal reduced the absorption of iron by a massive 50%! So, try leaving your tea drinking to between meals! 

 

B Vitamins
There are several different B vitamins with several different roles in the body but basically, they keep the nervous system healthy and help to release energy from food. They also keep the skin and eyes looking vibrant. You should get enough from wholegrains and cereals but as we get older it becomes harder to absorb Vitamin B12 and it can end up passing straight out of the gut as waste without being absorbed. This means it is a good idea to up your protein intake of meat, fish, eggs, milk and cheese to reduce the risk of anaemia and memory loss. If you do need to supplement then a maximum of 2mg a day is enough.  

 

Vitamin C
Vitamin C is a water-soluble vitamin and so is best absorbed first thing in the morning and on an empty stomach, making a small glass of orange juice a very useful start to the day. My hubby and I stopped having our usual glass of fruit juice a while ago and have a large orange instead, so we get the added fibre and not so much of a sugar rush. This vitamin is a strong anti-oxidant and hugely aids our immune health and needs to be taken every day. If you are regularly having five or more portions of fruit and vegetables every day then you are well covered.

 

Fish Oils
I know that many of you may be taking a fish oil supplement, possibly because you don't like to eat oily fish, which makes it a good move.  They are well known for reducing inflammation in the joints and they also support our brain and heart health. Timing when you take it is key here though. Don't take it in the early morning on an empty stomach. It should always be taken with a meal to help absorption. Your meal will include some fat, and that is what triggers the pancreas to break down the omega-3 oils into tiny fragments that are small enough to enter the gut wall. Then they can do their job!

 

It is so easy to feel confused about what to do for the best here. I hope this bit of a guide proves helpful, but always refer to your GP if you have any concerns about any aspect of your health that may be linked to a deficiency in any of these important compounds. I recently had a blood test where my folate was found to be slightly low and am now on a course of folate for a period of four months. When I asked why, I was told 'Because of your age'- not what any of us want to hear!

This Week's Fitness Challenge

  1. If at all possible, try to add some slow jogging to your daily 30+ minute walks this week.  Review the technique on page 254 of The 28-Day Immunity Plan book. You only need short bursts of around a minute to gain BIG benefits to your bones.
     
  2. If you are in a bit of a rut with your Strength training give it a boost this week by ringing the changes or upping the resistance. Alternatively, if you are short of time, have you tried the H.I.I.T Workout?
     
  3. Do some Balance Exercises every day this week - try balancing on one leg while brushing your teeth or waiting for the kettle to boil.
Did you know... 

These days, if you decide you need a supplement to your diet you will most likely swallow a tasteless pill with a glass of water and be done with it. So you might like to spare a thought for the days before such luxuries.

In 1754 James Lind, a ship’s surgeon in the Royal Navy started what was effectively a clinical trial to determine if a component in food could prevent scurvy, a widespread disease among sailors on long voyages. His work led to fresh lemon juice being given to all Royal Navy sailors although, at the time, it was not understood that it was the vitamin C in the lemons that was the critical factor required to avoid the disease.

The threat of a dose of castor oil was feared by many children, with this powerful laxative often being used as a punishment for misdemeanours. Almost as bad was the daily dose of cod liver oil - at least taking your Omega-3 tablet these days you are unlikely to taste it!

Less feared was the daily spoonful of Virol, a malt extract popular from the early 1900s until it was discontinued in the 1980s. As a general "health supplement for infants" it was advertised on enamelled metal wall plaques as being of benefit to various groups; "Anaemic girls need it", "Growing boys need it", "School children need it", "Delicate children need it" and the more generic "For health and vitality". In an advertisement in Punch magazine in November 1950, an illustration of a boy giving a girl a piggyback was accompanied by the slogan "Children grow strong on Virol. Virol is the food for growth. It provides these essential food factors – not vitamins alone, but also many others just as important – which are likely to be deficient in the rest of the diet. Give Virol after every meal. Children love the flavour of Virol and they thrive on it."
 

And finally...

Taking supplements isn’t for everyone but don’t dismiss them because they really can make a big difference to our health and wellbeing. They may not have been necessary when we were young, but for those of us who are getting older, anything that helps our body to function better has to be worth considering.

Have a great week.

With love and best wishes,

Rosemary Conley CBE DL

LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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