Latest news with #RuthTaylor
Daily Mirror
06-07-2025
- Health
- Daily Mirror
‘Tweaks to slim down and stay at healthy size – without taking weight-loss jab'
When it comes to weight loss, slowly and surely is the way to go – making lifestyle changes rather than going on extreme diets, and breaking exercise down into manageable ideas will get results The internet is awash with tips, tricks and hacks to fix minor medical problems. But how much of it is accurate and can be trusted? In an age of misinformation and social media 'experts', it is always better to ask someone who is in the know about your health woes. Each week, Superintendent Pharmacist Claire Nevinson will answer our readers' questions on everything from insomnia and skin complaints to trapped wind and toilet troubles. This week, her colleague Ruth Taylor, Nutritionist at Boots Online Doctor, helps with weight loss support … Q. I'm overweight but not big enough to qualify for weight-loss injections – what alternatives for weight loss are on offer in pharmacies? A. 'With over two-thirds of adults in the UK classed as overweight or obese, it's important that people feel supported — whether they choose to explore access to weight loss treatment or not. There are a range of lifestyle changes that can make a big difference to your weight and overall health, and support is available to help people take that first step.' Steady progress is key 'At Boots Online Doctor, we encourage sustainable changes that support long-term health. Gradual weight loss — around 1 to 2 pounds (0.45 to 0.9kg) a week — is ideal. It helps preserve muscle mass and makes it more likely that people will maintain their progress.' Plan ahead to stay on track 'Planning your meals in advance can reduce the temptation to make less healthy choices. Foods that help keep your blood sugar stable and keep you feeling fuller for longer can help cut cravings, avoid energy dips, and support steady progress.' 'How to get your abnormal moles checked quickly if the GP wait is too long' You can find free Boots Online Doctor eating guides for weight loss, along with nutrition and healthy eating tips on the Boots Health Hub. The Boots Online Doctor Coach app* also offers coaching, where you can get 1-to-1, personalised support to help you build healthier habits and make lasting changes. Movement matters 'Physical activity is another key part of healthy weight management. Resistance-based exercise helps preserve muscle — which supports your metabolism and makes weight loss more effective. That doesn't have to mean lifting weights at the gym — even simple bodyweight exercises at home or walking with a weighted backpack can make a difference.' 'The NHS recommends 150 minutes of moderate activity a week, or 75 minutes of vigorous activity for adults aged 19 to 64. This can be broken down into manageable chunks, like three 10-minute sessions a day. Speak to your GP before starting any new routine if you haven't exercised in a while or have an existing medical condition.' Support you can trust 'Our service offers a range of tools to help support your goals — from a 10-week programme, live webinars and expert podcasts**, to one-to-one coaching and our new Weight Loss Tracker app***. For those who are eligible, we also offer access to weight loss treatment****, supported by expert clinical care.' * Get 1-to-1 coaching and nutritional advice for an additional fee. Terms and conditions apply. Subject to clinical review. Full T&Cs available at ** Available free to all Boots Online Doctor customers. *** Weight Loss Tracker: Boots' new app can help you track your weight and much more-download from Apple and Google Play app stores **** Access to treatment is subject to an online consultation with a clinician to assess suitability. Subject to availability. Charges apply.
The Irish Sun
17-06-2025
- Health
- The Irish Sun
The 8 things to do if you're on fat jabs to prevent horror side effect that has ‘frightening' impact on your bones
FROM nausea to constipation and life-threatening pancreatitis, fat jabs come with a long list of possible side effects. But, as we revealed in Sun Health last month, there is a new complication that's come to light - putting people at risk of 'old lady's bones' and losing inches of their height. Advertisement 6 We reveal what you can do to prevent damaging your bones and reduce your risk of osteoporosis Credit: Shutterstock 6 Fat jabs come with a long list of possible side effects Credit: AP More than 1.5million Brits are thought to be on weight loss jabs like Ozempic, including Originally designed to treat type 2 diabetes, the jabs work by mimicking GLP-1, a hormone that's released in the body when you are full. Known as GLP-1 RAs (receptor agonists), they work to reduce appetite and curb cravings, while also boosting insulin to help regulate Advertisement But, a study published in the journal 'Poor bone health can lead to conditions like osteopenia, osteoporosis and osteomalacia, and it raises the risk of fractures later in life,' says Ruth Taylor, nutritionist at Currently, 3.5million Brits suffer from osteoporosis according to the Ruth states that the safest way to lose weight is gradually, aiming for around one to two pounds (0.45 to 0.9 kg) per week. Whether you're on weight loss jabs or losing weight naturally, there are things you can do to prevent damaging your bones and reduce your risk of developing Advertisement PRIORITISE CALCIUM 6 Make sure to eat enough calcium for strong bones Credit: Getty CALCIUM is an essential mineral for strong bones. 'Adults generally need 1,000mg per day, rising to 1,200mg per day for women over 50 and men over 70,' says But, with calorie restriction, a woman's intake of calcium usually drops, which may worsen bone loss. According to other research in the mg per day of calcium in supplement form during weight loss can help mitigate potential bone issues. Advertisement Make sure your diet contains plenty of calcium-rich foods too. 'The best sources include dairy (milk, yoghurt and cheese), canned sardines or salmon with bones, leafy greens like spinach, kale and broccoli, calcium-fortified plant milks, tofu, beans, and nuts,' says Hamza. Warning as one of UK's most commonly prescribed drugs is linked to debilitating bone disease TUCK INTO SARDINES AND CELERY 6 Eat plenty of sardines as calcium content in 100g is equivalent to the amount found in around 400ml of milk AN odd combo, perhaps. However, 35-year-old Sophie Wright, who suffers from osteoporosis, says she fills up on these two foods as they're great for her bone health . Advertisement Research in the journal ' 'I'm always making sardine pasta, which is my take on tuna pasta. 'I also add lots of celery into my salads as they're great for bone health.' Celery has also been found to help prevent bone loss. Advertisement Research published in the the SUPPLEMENT SAVVY MOST people can get the majority of their essential nutrients through a healthy diet but supplements can help in certain cases, for example, during rapid weight loss. 'People living with obesity may already have lower levels of key vitamins and minerals, which can worsen during weight loss,' explains Ruth. 'In those cases, a multivitamin and mineral supplement may be useful. 'Women going through menopause are also at higher risk of bone loss due to falling oestrogen levels, so making sure they get enough calcium and vitamin D is especially important.' Advertisement Vitamin D and calcium go hand in hand. Research in the journal Plus, research in the journal Our bodies create vitamin D in response to sufficient sunlight. So the Government advises everyone to take a vitamin D supplement between October and April. Advertisement Vitamin D3 is best because it is more easily absorbed by the body. CUT BACK ON UPFs 6 Stock up on grains, fruits and vegetables, protein and healthy fats such as avocado and nuts and seeds LOSING weight but still eating processed foods? Your bones won't be happy. Hazma says: 'Diets high in processed foods, sugar, salt, saturated fat and phosphate additives (these are added to processed foods to improve texture, flavour shelf life or colour) are linked to poorer bone density and higher osteoporosis risk. 'High sugar and salt intake increase urinary calcium loss, phosphate additives disrupt calcium metabolism, and processed foods often lack essential bone-building nutrients. Advertisement 'Over time, these factors combine to weaken bones and elevate fracture risk.' Instead of processed foods such as cakes, sweets, processed meats and ready meals, enjoy a predominantly whole food diet. Stock up on grains such as brown rice, oats and brown pasta, fruits and vegetables, protein and healthy fats such as avocado and nuts and seeds. Everything you need to know about fat jabs Weight loss jabs are all the rage as studies and patient stories reveal they help people shed flab at almost unbelievable rates, as well as appearing to reduce the risk of serious diseases. Wegovy – a modified version of type 2 diabetes drug Ozempic – and Mounjaro are the leading weight loss injections used in the UK. Wegovy, real name semaglutide, has been used on the NHS for years while Mounjaro (tirzepatide) is a newer and more powerful addition to the market. Mounjaro accounts for most private prescriptions for weight loss and is set to join Wegovy as an NHS staple this year. How do they work? The jabs work by suppressing your appetite, making you eat less so your body burns fat for energy instead and you lose weight. They do this my mimicking a hormone called GLP-1, which signals to the brain when the stomach is full, so the drugs are officially called GLP-1 receptor agonists. They slow down digestion and increase insulin production, lowering blood sugar, which is why they were first developed to treat type 2 diabetes in which patients' sugar levels are too high. Can I get them? NHS prescriptions of weight loss drugs, mainly Wegovy and an older version called Saxenda (chemical name liraglutide), are controlled through specialist weight loss clinics. Typically a patient will have to have a body mass index (BMI) of 30 or higher, classifying them as medically obese, and also have a weight-related health condition such as high blood pressure. GPs generally do not prescribe the drugs for weight loss. Private prescribers offer the jabs, most commonly Mounjaro, to anyone who is obese (BMI of 30+) or overweight (BMI 25-30) with a weight-related health risk. Private pharmacies have been rapped for handing them out too easily and video calls or face-to-face appointments are now mandatory to check a patient is being truthful about their size and health. Are there any risks? Yes – side effects are common but most are relatively mild. Around half of people taking the drug experience gut issues, including sickness, bloating, acid reflux, constipation and diarrhoea. Dr Sarah Jarvis, GP and clinical consultant at said: 'One of the more uncommon side effects is severe acute pancreatitis, which is extremely painful and happens to one in 500 people.' Other uncommon side effects include altered taste, kidney problems, allergic reactions, gallbladder problems and hypoglycemia. Evidence has so far been inconclusive about whether the injections are damaging to patients' mental health. Figures obtained by The Sun show that, up to January 2025, 85 patient deaths in the UK were suspected to be linked to the medicines. LIFT WEIGHTS 6 Resistance exercise is one of the best things you can do to support your bones Credit: Shutterstock RESISTANCE exercise is one of the best things you can do to support your bones while on GLP-1, according to the study in the journal Advertisement In the study, participants attended two group exercise sessions a week, as well as exercising on their own. In the group sessions, participants did 30 minutes of interval-based cycling, and 15 minute circuits with both strength training and aerobic exercise. Individual exercise was moderate-to-vigorous, such as cycling , running, brisk walking or circuit training. Hamza explains: 'When muscles contract during resistance or weight-bearing exercise, they pull on tendons attached to bones, creating mechanical strain and stress on the bone tissue. 'This mechanical force is sensed by bone cells, especially osteocytes, which then signal osteoblasts (bone-forming cells) to increase bone formation and remodelling to strengthen the bone. Advertisement 'Aim to do resistance or weight-bearing exercise two to three times per week, using progressive resistance (lifting heavier or more reps over time). 'Bodyweight exercises help, but adding external load - like bands, free weight or machines - creates greater mechanical stress, which is what prompts bones to adapt and densify.' For Sophie, lifting weights twice a week is non-negotiable, with exercises including leg press, dumbbell-weighted lunges and squats. She says: 'I do a lot of moves on a wobble board (a flat, hard top attached to a round bottom which creates instability) too. 'I also do three Pilates reformer classes a week on the heavier springs, and I walk 12 to 15 thousand steps each day.' Advertisement PACK IN PROTEIN IT'S not just muscles that need protein, bones need it too. In fact, protein actually makes up around 50 per cent of bone volume according to research in the 'Protein also helps us absorb calcium,' adds Dominika Blonska, PT and founder of 'Aim for around 1-1.5g of protein per 1lb of body weight.' For example, a 100lb person can aim for 100-150 g of protein per day. Advertisement Meat, fish, eggs, dairy and legumes (beans, lentils, peas) are great options. For vegans, Ruth suggests tofu, tempeh, edamame and fortified plant-based milks. CUT BACK ON BOOZE ALCOHOL and sugary drinks such as Coke won't do your waistline any favours. But they could also damage your bones. 'Alcohol slows down calcium absorption and increases the risk of fractures,' says Dom. Advertisement 'The phosphoric acid in sugary, fizzy drinks is linked to lower bone density.' Research in the Dom adds: 'Caffeine (in fizzy drinks and coffee) also affects calcium absorption - therefore, try to limit to one to two cups of caffeine per day.' MAGNESIUM MATTERS RESEARCH in the journal Foods rich in magnesium include nuts, seeds, whole grains, bananas, dried apricots and soy products such as milk and tofu. Advertisement A supplement can help too. The top foods for healthy bones EATING a balanced diet will help to keep your bones healthy. This means plenty of fruit, vegetables, protein, healthy fats and sufficient calcium and vitamin D. Not getting enough of these things can cause conditions like rickets and osteoporosis, and increase your risk of breaking bones later in life. Adults need 700mg of calcium a day. It can be found in foods and drinks like: Milk, cheese and other dairy Green leafy vegetables (e.g. as broccoli, cabbage and okra, but not spinach) Soya beans Tofu Fortified plant-based drinks (e.g. soya drink) Nuts Bread and anything made with fortified flour Fish where you eat the bones (e.g. sardines and pilchards) The recommended daily intake for vitamin D for adults in the UK is 10 micrograms (or 400 International Units, or IU). As it's difficult to get all the vitamin D we need from our diet, and we get most of it from the sun, we should all take daily supplements from October to March. Vitamin D can also be found in: Oily fish (e.g. salmon, sardines and mackerel) Egg yolks Fortified foods (e.g. some fat spreads and breakfast cereals)
Scottish Sun
17-06-2025
- Health
- Scottish Sun
The 8 things to do if you're on fat jabs to prevent horror side effect that has ‘frightening' impact on your bones
Our round-up also reveals which two foods you should fill up on, and the two types of drinks to cut from your diet if you're suffering from the side effect JAB TWEAKS The 8 things to do if you're on fat jabs to prevent horror side effect that has 'frightening' impact on your bones Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) FROM nausea to constipation and life-threatening pancreatitis, fat jabs come with a long list of possible side effects. But, as we revealed in Sun Health last month, there is a new complication that's come to light - putting people at risk of 'old lady's bones' and losing inches of their height. 6 We reveal what you can do to prevent damaging your bones and reduce your risk of osteoporosis Credit: Shutterstock 6 Fat jabs come with a long list of possible side effects Credit: AP More than 1.5million Brits are thought to be on weight loss jabs like Ozempic, including Wegovy and Mounjaro. Originally designed to treat type 2 diabetes, the jabs work by mimicking GLP-1, a hormone that's released in the body when you are full. Known as GLP-1 RAs (receptor agonists), they work to reduce appetite and curb cravings, while also boosting insulin to help regulate blood sugar levels. But, a study published in the journal Nutrition, Obesity, and Exercise found that people taking GLP-1 RAs had weaker bones as well as signs that their bodies were breaking down bone faster than building it, leading to a net loss of bone mass. 'Poor bone health can lead to conditions like osteopenia, osteoporosis and osteomalacia, and it raises the risk of fractures later in life,' says Ruth Taylor, nutritionist at Boots Online Doctor tells Sun Health. Currently, 3.5million Brits suffer from osteoporosis according to the British Nutrition Foundation and there are 520,000 fragility fractures each year in the UK. Ruth states that the safest way to lose weight is gradually, aiming for around one to two pounds (0.45 to 0.9 kg) per week. Whether you're on weight loss jabs or losing weight naturally, there are things you can do to prevent damaging your bones and reduce your risk of developing osteoporosis. PRIORITISE CALCIUM 6 Make sure to eat enough calcium for strong bones Credit: Getty CALCIUM is an essential mineral for strong bones. 'Adults generally need 1,000mg per day, rising to 1,200mg per day for women over 50 and men over 70,' says Hamza Taha, a London-based osteopath. But, with calorie restriction, a woman's intake of calcium usually drops, which may worsen bone loss. According to other research in the journal of Bone and Mineral Research, taking 1,700mg per day of calcium in supplement form during weight loss can help mitigate potential bone issues. Make sure your diet contains plenty of calcium-rich foods too. 'The best sources include dairy (milk, yoghurt and cheese), canned sardines or salmon with bones, leafy greens like spinach, kale and broccoli, calcium-fortified plant milks, tofu, beans, and nuts,' says Hamza. Warning as one of UK's most commonly prescribed drugs is linked to debilitating bone disease TUCK INTO SARDINES AND CELERY 6 Eat plenty of sardines as calcium content in 100g is equivalent to the amount found in around 400ml of milk AN odd combo, perhaps. However, 35-year-old Sophie Wright, who suffers from osteoporosis, says she fills up on these two foods as they're great for her bone health. Research in the journal Frontiers in Nutrition states that the calcium content in 100g of sardines is equivalent to the amount found in around 400ml of milk. 'Sardines are high in calcium because of all the little calcium-rich bones,' says Sophie. 'I'm always making sardine pasta, which is my take on tuna pasta. 'I also add lots of celery into my salads as they're great for bone health.' Celery has also been found to help prevent bone loss. Research published in the the Journal of Functional Foods found that apigenin and luteolin, plant compounds in celery, help to block the formation of osteoclasts, the cells that break down bone. This helps protect against osteoporosis. SUPPLEMENT SAVVY MOST people can get the majority of their essential nutrients through a healthy diet but supplements can help in certain cases, for example, during rapid weight loss. 'People living with obesity may already have lower levels of key vitamins and minerals, which can worsen during weight loss,' explains Ruth. 'In those cases, a multivitamin and mineral supplement may be useful. 'Women going through menopause are also at higher risk of bone loss due to falling oestrogen levels, so making sure they get enough calcium and vitamin D is especially important.' Vitamin D and calcium go hand in hand. Research in the journal Nutrients states that vitamin D is essential for calcium absorption and bone mineralisation, which helps strengthen bones. Plus, research in the journal Current Opinion in Endocrinology, Diabetes and Obesity found that maintaining calcium and vitamin D intake positively affects bone mineral density, specifically during weight loss. Our bodies create vitamin D in response to sufficient sunlight. So the Government advises everyone to take a vitamin D supplement between October and April. Vitamin D3 is best because it is more easily absorbed by the body. CUT BACK ON UPFs 6 Stock up on grains, fruits and vegetables, protein and healthy fats such as avocado and nuts and seeds LOSING weight but still eating processed foods? Your bones won't be happy. Hazma says: 'Diets high in processed foods, sugar, salt, saturated fat and phosphate additives (these are added to processed foods to improve texture, flavour shelf life or colour) are linked to poorer bone density and higher osteoporosis risk. 'High sugar and salt intake increase urinary calcium loss, phosphate additives disrupt calcium metabolism, and processed foods often lack essential bone-building nutrients. 'Over time, these factors combine to weaken bones and elevate fracture risk.' Instead of processed foods such as cakes, sweets, processed meats and ready meals, enjoy a predominantly whole food diet. Stock up on grains such as brown rice, oats and brown pasta, fruits and vegetables, protein and healthy fats such as avocado and nuts and seeds. Everything you need to know about fat jabs Weight loss jabs are all the rage as studies and patient stories reveal they help people shed flab at almost unbelievable rates, as well as appearing to reduce the risk of serious diseases. Wegovy – a modified version of type 2 diabetes drug Ozempic – and Mounjaro are the leading weight loss injections used in the UK. Wegovy, real name semaglutide, has been used on the NHS for years while Mounjaro (tirzepatide) is a newer and more powerful addition to the market. Mounjaro accounts for most private prescriptions for weight loss and is set to join Wegovy as an NHS staple this year. How do they work? The jabs work by suppressing your appetite, making you eat less so your body burns fat for energy instead and you lose weight. They do this my mimicking a hormone called GLP-1, which signals to the brain when the stomach is full, so the drugs are officially called GLP-1 receptor agonists. They slow down digestion and increase insulin production, lowering blood sugar, which is why they were first developed to treat type 2 diabetes in which patients' sugar levels are too high. Can I get them? NHS prescriptions of weight loss drugs, mainly Wegovy and an older version called Saxenda (chemical name liraglutide), are controlled through specialist weight loss clinics. Typically a patient will have to have a body mass index (BMI) of 30 or higher, classifying them as medically obese, and also have a weight-related health condition such as high blood pressure. GPs generally do not prescribe the drugs for weight loss. Private prescribers offer the jabs, most commonly Mounjaro, to anyone who is obese (BMI of 30+) or overweight (BMI 25-30) with a weight-related health risk. Private pharmacies have been rapped for handing them out too easily and video calls or face-to-face appointments are now mandatory to check a patient is being truthful about their size and health. Are there any risks? Yes – side effects are common but most are relatively mild. Around half of people taking the drug experience gut issues, including sickness, bloating, acid reflux, constipation and diarrhoea. Dr Sarah Jarvis, GP and clinical consultant at said: 'One of the more uncommon side effects is severe acute pancreatitis, which is extremely painful and happens to one in 500 people.' Other uncommon side effects include altered taste, kidney problems, allergic reactions, gallbladder problems and hypoglycemia. Evidence has so far been inconclusive about whether the injections are damaging to patients' mental health. Figures obtained by The Sun show that, up to January 2025, 85 patient deaths in the UK were suspected to be linked to the medicines. LIFT WEIGHTS 6 Resistance exercise is one of the best things you can do to support your bones Credit: Shutterstock RESISTANCE exercise is one of the best things you can do to support your bones while on GLP-1, according to the study in the journal Nutrition, Obesity, and Exercise. In the study, participants attended two group exercise sessions a week, as well as exercising on their own. In the group sessions, participants did 30 minutes of interval-based cycling, and 15 minute circuits with both strength training and aerobic exercise. Individual exercise was moderate-to-vigorous, such as cycling, running, brisk walking or circuit training. Hamza explains: 'When muscles contract during resistance or weight-bearing exercise, they pull on tendons attached to bones, creating mechanical strain and stress on the bone tissue. 'This mechanical force is sensed by bone cells, especially osteocytes, which then signal osteoblasts (bone-forming cells) to increase bone formation and remodelling to strengthen the bone. 'Aim to do resistance or weight-bearing exercise two to three times per week, using progressive resistance (lifting heavier or more reps over time). 'Bodyweight exercises help, but adding external load - like bands, free weight or machines - creates greater mechanical stress, which is what prompts bones to adapt and densify.' For Sophie, lifting weights twice a week is non-negotiable, with exercises including leg press, dumbbell-weighted lunges and squats. She says: 'I do a lot of moves on a wobble board (a flat, hard top attached to a round bottom which creates instability) too. 'I also do three Pilates reformer classes a week on the heavier springs, and I walk 12 to 15 thousand steps each day.' PACK IN PROTEIN IT'S not just muscles that need protein, bones need it too. In fact, protein actually makes up around 50 per cent of bone volume according to research in the Journal of Frailty, Sarcopenia and Falls. 'Protein also helps us absorb calcium,' adds Dominika Blonska, PT and founder of DEFINEBYDOM. 'Aim for around 1-1.5g of protein per 1lb of body weight.' For example, a 100lb person can aim for 100-150 g of protein per day. Meat, fish, eggs, dairy and legumes (beans, lentils, peas) are great options. For vegans, Ruth suggests tofu, tempeh, edamame and fortified plant-based milks. CUT BACK ON BOOZE ALCOHOL and sugary drinks such as Coke won't do your waistline any favours. But they could also damage your bones. 'Alcohol slows down calcium absorption and increases the risk of fractures,' says Dom. 'The phosphoric acid in sugary, fizzy drinks is linked to lower bone density.' Research in the Nutrition Journal found that this was particularly true in women under 50. Dom adds: 'Caffeine (in fizzy drinks and coffee) also affects calcium absorption - therefore, try to limit to one to two cups of caffeine per day.' MAGNESIUM MATTERS RESEARCH in the journal Bones states that a higher magnesium intake supports bone mineral density. Foods rich in magnesium include nuts, seeds, whole grains, bananas, dried apricots and soy products such as milk and tofu. A supplement can help too. Research suggests that magnesium citrate, carbonate or oxide is best for bones.
The Sun
17-06-2025
- Health
- The Sun
The 8 things to do if you're on fat jabs to prevent horror side effect that has ‘frightening' impact on your bones
FROM nausea to constipation and life-threatening pancreatitis, fat jabs come with a long list of possible side effects. But, as we revealed in Sun Health last month, there is a new complication that's come to light - putting people at risk of 'old lady's bones' and losing inches of their height. 6 6 More than 1.5million Brits are thought to be on weight loss jabs like Ozempic, including Wegovy and Mounjaro. Originally designed to treat type 2 diabetes, the jabs work by mimicking GLP-1, a hormone that's released in the body when you are full. Known as GLP-1 RAs (receptor agonists), they work to reduce appetite and curb cravings, while also boosting insulin to help regulate blood sugar levels. But, a study published in the journal Nutrition, Obesity, and Exercise found that people taking GLP-1 RAs had weaker bones as well as signs that their bodies were breaking down bone faster than building it, leading to a net loss of bone mass. 'Poor bone health can lead to conditions like osteopenia, osteoporosis and osteomalacia, and it raises the risk of fractures later in life,' says Ruth Taylor, nutritionist at Boots Online Doctor tells Sun Health. Currently, 3.5million Brits suffer from osteoporosis according to the British Nutrition Foundation and there are 520,000 fragility fractures each year in the UK. Ruth states that the safest way to lose weight is gradually, aiming for around one to two pounds (0.45 to 0.9 kg) per week. Whether you're on weight loss jabs or losing weight naturally, there are things you can do to prevent damaging your bones and reduce your risk of developing osteoporosis. PRIORITISE CALCIUM CALCIUM is an essential mineral for strong bones. 'Adults generally need 1,000mg per day, rising to 1,200mg per day for women over 50 and men over 70,' says Hamza Taha, a London -based osteopath. But, with calorie restriction, a woman's intake of calcium usually drops, which may worsen bone loss. According to other research in the journal of Bone and Mineral Research, taking 1,700mg per day of calcium in supplement form during weight loss can help mitigate potential bone issues. Make sure your diet contains plenty of calcium-rich foods too. 'The best sources include dairy (milk, yoghurt and cheese), canned sardines or salmon with bones, leafy greens like spinach, kale and broccoli, calcium-fortified plant milks, tofu, beans, and nuts,' says Hamza. TUCK INTO SARDINES AND CELERY AN odd combo, perhaps. However, 35-year-old Sophie Wright, who suffers from osteoporosis, says she fills up on these two foods as they're great for her bone health. Research in the journal Frontiers in Nutrition states that the calcium content in 100g of sardines is equivalent to the amount found in around 400ml of milk. ' Sardines are high in calcium because of all the little calcium-rich bones,' says Sophie. 'I'm always making sardine pasta, which is my take on tuna pasta. 'I also add lots of celery into my salads as they're great for bone health.' Celery has also been found to help prevent bone loss. Research published in the the Journal of Functional Foods found that apigenin and luteolin, plant compounds in celery, help to block the formation of osteoclasts, the cells that break down bone. This helps protect against osteoporosis. SUPPLEMENT SAVVY MOST people can get the majority of their essential nutrients through a healthy diet but supplements can help in certain cases, for example, during rapid weight loss. 'People living with obesity may already have lower levels of key vitamins and minerals, which can worsen during weight loss,' explains Ruth. 'In those cases, a multivitamin and mineral supplement may be useful. 'Women going through menopause are also at higher risk of bone loss due to falling oestrogen levels, so making sure they get enough calcium and vitamin D is especially important.' Vitamin D and calcium go hand in hand. Research in the journal Nutrie n ts states that vitamin D is essential for calcium absorption and bone mineralisation, which helps strengthen bones. Plus, research in the journal Current Opinion in Endocrinology, Diabetes and Obesity found that maintaining calcium and vitamin D intake positively affects bone mineral density, specifically during weight loss. Our bodies create vitamin D in response to sufficient sunlight. So the Government advises everyone to take a vitamin D supplement between October and April. Vitamin D3 is best because it is more easily absorbed by the body. CUT BACK ON UPFs 6 LOSING weight but still eating processed foods? Your bones won't be happy. Hazma says: 'Diets high in processed foods, sugar, salt, saturated fat and phosphate additives (these are added to processed foods to improve texture, flavour shelf life or colour) are linked to poorer bone density and higher osteoporosis risk. 'High sugar and salt intake increase urinary calcium loss, phosphate additives disrupt calcium metabolism, and processed foods often lack essential bone-building nutrients. 'Over time, these factors combine to weaken bones and elevate fracture risk.' Instead of processed foods such as cakes, sweets, processed meats and ready meals, enjoy a predominantly whole food diet. Stock up on grains such as brown rice, oats and brown pasta, fruits and vegetables, protein and healthy fats such as avocado and nuts and seeds. Everything you need to know about fat jabs Weight loss jabs are all the rage as studies and patient stories reveal they help people shed flab at almost unbelievable rates, as well as appearing to reduce the risk of serious diseases. Wegovy – a modified version of type 2 diabetes drug Ozempic – and Mounjaro are the leading weight loss injections used in the UK. Wegovy, real name semaglutide, has been used on the NHS for years while Mounjaro (tirzepatide) is a newer and more powerful addition to the market. Mounjaro accounts for most private prescriptions for weight loss and is set to join Wegovy as an NHS staple this year. How do they work? The jabs work by suppressing your appetite, making you eat less so your body burns fat for energy instead and you lose weight. They do this my mimicking a hormone called GLP-1, which signals to the brain when the stomach is full, so the drugs are officially called GLP-1 receptor agonists. They slow down digestion and increase insulin production, lowering blood sugar, which is why they were first developed to treat type 2 diabetes in which patients' sugar levels are too high. Can I get them? NHS prescriptions of weight loss drugs, mainly Wegovy and an older version called Saxenda (chemical name liraglutide), are controlled through specialist weight loss clinics. Typically a patient will have to have a body mass index (BMI) of 30 or higher, classifying them as medically obese, and also have a weight-related health condition such as high blood pressure. GPs generally do not prescribe the drugs for weight loss. Private prescribers offer the jabs, most commonly Mounjaro, to anyone who is obese (BMI of 30+) or overweight (BMI 25-30) with a weight-related health risk. Private pharmacies have been rapped for handing them out too easily and video calls or face-to-face appointments are now mandatory to check a patient is being truthful about their size and health. Are there any risks? Yes – side effects are common but most are relatively mild. Around half of people taking the drug experience gut issues, including sickness, bloating, acid reflux, constipation and diarrhoea. Dr Sarah Jarvis, GP and clinical consultant at said: 'One of the more uncommon side effects is severe acute pancreatitis, which is extremely painful and happens to one in 500 people.' Other uncommon side effects include altered taste, kidney problems, allergic reactions, gallbladder problems and hypoglycemia. Evidence has so far been inconclusive about whether the injections are damaging to patients' mental health. Figures obtained by The Sun show that, up to January 2025, 85 patient deaths in the UK were suspected to be linked to the medicines. LIFT WEIGHTS 6 RESISTANCE exercise is one of the best things you can do to support your bones while on GLP-1, according to the study in the journal Nutrition, Obesity, and Exercise. In the study, participants attended two group exercise sessions a week, as well as exercising on their own. In the group sessions, participants did 30 minutes of interval-based cycling, and 15 minute circuits with both strength training and aerobic exercise. Individual exercise was moderate-to-vigorous, such as cycling, running, brisk walking or circuit training. Hamza explains: 'When muscles contract during resistance or weight-bearing exercise, they pull on tendons attached to bones, creating mechanical strain and stress on the bone tissue. 'This mechanical force is sensed by bone cells, especially osteocytes, which then signal osteoblasts (bone-forming cells) to increase bone formation and remodelling to strengthen the bone. 'Aim to do resistance or weight-bearing exercise two to three times per week, using progressive resistance (lifting heavier or more reps over time). 'Bodyweight exercises help, but adding external load - like bands, free weight or machines - creates greater mechanical stress, which is what prompts bones to adapt and densify.' For Sophie, lifting weights twice a week is non-negotiable, with exercises including leg press, dumbbell-weighted lunges and squats. She says: 'I do a lot of moves on a wobble board (a flat, hard top attached to a round bottom which creates instability) too. 'I also do three Pilates reformer classes a week on the heavier springs, and I walk 12 to 15 thousand steps each day.' PACK IN PROTEIN IT'S not just muscles that need protein, bones need it too. In fact, protein actually makes up around 50 per cent of bone volume according to research in the Journal of Frailty, Sarcopenia and Falls. 'Protein also helps us absorb calcium,' adds Dominika Blonska, PT and founder of DEFINEBYDOM. 'Aim for around 1-1.5g of protein per 1lb of body weight.' For example, a 100lb person can aim for 100-150 g of protein per day. Meat, fish, eggs, dairy and legumes (beans, lentils, peas) are great options. For vegans, Ruth suggests tofu, tempeh, edamame and fortified plant-based milks. CUT BACK ON BOOZE ALCOHOL and sugary drinks such as Coke won't do your waistline any favours. But they could also damage your bones. 'Alcohol slows down calcium absorption and increases the risk of fractures,' says Dom. 'The phosphoric acid in sugary, fizzy drinks is linked to lower bone density.' Research in the Nutrition Journal found that this was particularly true in women under 50. Dom adds: 'Caffeine (in fizzy drinks and coffee) also affects calcium absorption - therefore, try to limit to one to two cups of caffeine per day.' MAGNESIUM MATTERS Foods rich in magnesium include nuts, seeds, whole grains, bananas, dried apricots and soy products such as milk and tofu. A supplement can help too. Research suggests that magnesium citrate, carbonate or oxide is best for bones. The top foods for healthy bones EATING a balanced diet will help to keep your bones healthy. This means plenty of fruit, vegetables, protein, healthy fats and sufficient calcium and vitamin D. Not getting enough of these things can cause conditions like rickets and osteoporosis, and increase your risk of breaking bones later in life. Adults need 700mg of calcium a day. It can be found in foods and drinks like: Milk, cheese and other dairy Green leafy vegetables (e.g. as broccoli, cabbage and okra, but not spinach) Soya beans Tofu Fortified plant-based drinks (e.g. soya drink) Nuts Bread and anything made with fortified flour Fish where you eat the bones (e.g. sardines and pilchards) The recommended daily intake for vitamin D for adults in the UK is 10 micrograms (or 400 International Units, or IU). As it's difficult to get all the vitamin D we need from our diet, and we get most of it from the sun, we should all take daily supplements from October to March. Vitamin D can also be found in: Oily fish (e.g. salmon, sardines and mackerel) Egg yolks Fortified foods (e.g. some fat spreads and breakfast cereals)
BBC News
12-02-2025
- Health
- BBC News
Norfolk coastal erosion victims offered mental health care
A new mental health initiative to support households at "significant" risk of coastal erosion has been launched by a Sustain Coastal project, which is run by Norfolk and Waveney Mind, said it will offer activities and therapy to those feeling anxious, angry or "overwhelming grief".The charity said it will focus offering its services in the villages of Happisburgh and Trimingham in Norfolk, where there is a high risk of further project is thought to be the first of its kind in the UK. According to a Norfolk County Council report, which was published last year, Norfolk has part of the fastest eroding coastline in North West is estimated that without action, the north Norfolk coastline could lose about 1,030 residential and commercial properties by government said climate change increases the risk of coastal erosion. Ruth Taylor, the social development manager at Norfolk and Waveney Mind, said: "We are aware that people in these communities feel very strong emotions about the subject of coastal change and the impacts of policy decisions around sea defences."These feelings are complex and interconnected, and they include anxiety, significant levels of anger, despair and depression, and overwhelming grief related to the threat of (or actual) loss of home, income, community networks and cultural assets."Other emotions include feelings of apathy and also powerlessness. Some individuals most directly affected may be experiencing post-traumatic stress disorder [PTSD] and what can be called 'Pre-TSD' in anticipation of the changes that are coming."Over the coming months, the Sustain Coastal project aims to work with communities to create a bespoke range of support activities and are likely to include monthly walk and talk groups, drop-in wellbeing sessions and one-to-one support meetings for those most at risk of losing their property."In this bespoke project we will include a greater focus on managing trauma, adapting to change, grief tending activities and strengthening community connections," Ms Taylor added. Norfolk and Waveney Mind said it had already run successful pilot activities in Sheringham and new project is funded by the Environment Agency, Department for Environment, Food and Rural Affairs (Defra) and the Coastwise Coastal Transition Fund in partnership with North Norfolk District is also supported by the Climate Psychology Alliance.A launch event, which is open to all affected residents, is will be held at St Mary's church rooms in Happisburgh from 18:00 GMT on Wednesday. A similar event will be held at the Pilgrim Shelter in Trimingham from 17:30 on 17 February. Follow Norfolk news on BBC Sounds, Facebook, Instagram and X.
