vitamin D and falls

Falls can be devastating for people  and diet is very important as regards prevention with the general diet with adequate protein to maintain muscle health being a factor.

As well as helping the body absorb calcium and acting to slow down bone mineral loss, vitamin D also affects muscle. Studies have shown that it can improve muscle strength and function, thereby reducing the risk of falls and fractures by about 20%.

Vitamin D for falls and fracture prevention | International Osteoporosis ...

https://www.iofbonehealth.org/news/vitamin-d-falls-and-fracture-prevention

Sources of vitamin D are oily fish like salmon, pilchards, and sardines, eggs, butter and cheese. The body also makes vitamin D by the action of sunlight on the skin during the Summer months

The following groups of adults are identified as at risk of vitamin D deficiency
 • Older people aged 65 years and over.
• People who have low or no exposure to the sun, for example those who cover their skin for cultural reasons, who are housebound or confined indoors for long periods.
 • People who have darker skin, for example people of African, African-Caribbean and South Asian origin, because their bodies are not able to make as much vitamin D.

All UK Health Departments recommend:
•People aged 65 years and over and people who are not exposed to much sun should also take a daily supplement containing 10 micrograms of vitamin D.

For information on falls in Northamptonshire go to
https://www3.northamptonshire.gov.uk/councilservices/health/preventing-falls/Pages/default.aspx

SUSTAINABILITY SOUP

People are encouraged to not waste food and to use up items rather than put them in the bin. I make soup most days as my husband loves it.

I do not have a soup maker, as so many people feel you need for making soup, so  I use a big saucepan with a lid.

• It is quick and easy to do and very simple as nothing is measured out accurately. 

• It is also extremely cheap --ideal for this time of year when many have overspent

• It is filling and warming plus most are low in calories 

First I boil the kettle and pour it into my big saucepan --probably about a litre of water

I put it on to heat and add about 2 tablespoons dried split lentils--very cheap (mine were just over £1 from Asda) they are a source of protein and fibre and are low GI

Then I add whatever is in the fridge or vegetable basket

Today it was an onion just a small red one

Then 4 carrots chopped up  followed by 4 potatoes chopped up

The jar of mango pickle was washed out and added as was the bottle of tomato ketchup.

By now it is all boiling merrily so I put on the lid and simmer until everything is soft.

I always taste before serving and add something to add extra flavour if needed--today it was tomato chilli sauce

There was plenty for 4 big portions and any left is keep in the fridge and reheated in the microwave

Serve with bread --today homemade cheesy garlic bread