Vitamin D3 + K2 (sold as a single capsule supplement) ensures our cells and thyroid are functioning properly.  It also ensures Calcium makes its way out of the blood vessels and into the bones.  An antioxidant, this vitamin has been shown to protect against cancers (of the breast, prostate and colon), reduce the risk of heart disease and stroke and improve memory, particularly for Menopausal and Postmenopausal women.  In her book, The New Hormone Solution, Erika Schwartz advises taking 5,000 IU (International Units) a day. I take 4000 IU/day but in the winter months I up the dosage to 8000 IU/day as I find it also helps lift my mood in those months when exposure to sunlight is minimal.  Although vitamin D can be stored in fat cells, stocks are usually running low by mid-winter.  In the summer months, spend time in the sunshine when the UVB rays are strong enough to support vitamin D production in the body.

Vitamin D can also provide protection from diabetes, high blood pressure, depression and anxiety.  Low vitamin D levels can affect cognitive function, leading to brain fog – another reason why I make sure I supplement.

How can you increase Vitamin D in your diet? The best diet is an alkaline one which means eating lots of vegetables, thereby increasing levels of Vitamin D.  Vitamin D is only found in small amounts in dairy products, oily fish and organ meats. If you suffer from joint pain and stiffness, research strongly suggests that low levels of vitamin D are to blame.  We need vitamin D to absorb the calcium we get from our diet to build strong bones and teeth.

For further advice on how supplements may benefit you, please email me: katie@embraceover40.com

Please note, excessive levels of vitamin D supplementation over a long period may lead to toxicity. Please consult your physician if you are thinking of supplementation as some nutritional supplements may interfere with medication.

Over the years, I’ve found the best way to start your day is with a green smoothie.  Why? Because it is packed with nutrient-dense green vegetables (and sometimes a little fruit), full of fibre and leaves you pretty full until lunchtime. I now prepare mine with just filtered water instead of unsweetened nut milks, keeping the calories down but just as good.  Don’t get me wrong, there are some days when I just don’t feel like drinking one (especially at the weekend) and so I have granola, some gluten-free toast or some eggs and avocado for breakfast.

Starting your day with a plant based smoothie stabilises your sugar levels, reduces inflammation in the body and all those plants mean a healthy dose of phytoestrogens and phytonutrients.  All this fibre can improve your gut microbiota and may have a considerable impact of reducing symptoms of depression in women.

So here is my Embrace Over 40 Green Smoothie “recipe” – there is no set list of ingredients really, just add in what you have at home but always try to have more vegetables than fruit:

Handful of Kale; Handful of Spinach; stick of celery, chopped; handful of Parsley; small banana; 1/4 avocado; a few frozen berries; 1 scoop of protein powder (usually vanilla flavoured); 1 TBSP flaxseeds; 1TBSP chia seeds; 1TBSP pumpkin & sunflower seeds; 1/4 teaspoon Turmeric; 1TBSP Maca powder; 1TBSP MCT oil plus about 16 ounces of filtered water. Blend and Enjoy! x

Fibre can improve the diversity of the gut microbiota. As 90% of Serotonin (the neurotransmitter responsible for your overall feeling of wellbeing and emotional health) is made in the gut, it makes sense that a good diet is so important.

So what foods should you be eating after 40 to increase your fibre intake and boost your mood?

I’ve listed below the best foods to eat – try to add 1 to 2 extra servings of some of these into your diet every day:

• Avocado
• Apples
• Berries
• Green leafy vegetables
• Oats
• Cruciferous vegetables
• Artichokes
• Beans
• Quinoa
• Nuts
• Sweet Potatoes
• Dark Chocolate – has some fibre – but just 1 square!

A little tip from me: I also add 1 teaspoon of “Biofibre Organic Prebiotic Inulin” from the Golden Greens organic range to my coffee every morning. You can’t taste it and its vegan, gluten and lactose free. (Amazon: £11.45)

Why not try making a Vegetable Casserole using Sweet Potatoes cut into chunks; throw in some onions, garlic, carrots, celery, fine green beans and cauliflower; add some vegetable stock and some tomato passata plus some seasoning and simmer for 30 minutes. That’s it! A quick and easy high fibre lunch or supper ready for you (and the family).

• Apples
• Avocadoes
• Asparagus
• Kale/Broccoli/Cauliflower
• Cucumber
• Salad greens
• Spinach
• Turmeric

Following an anti-inflammatory diet is also essential so it is important to also include these foods into your diet:

• Nuts & Seeds
• Sauerkraut, Kimchi, Kefir, Kombucha, Live Yogurt
• Oily Fish (Omega 3)
• Colourful Fruit & Vegetables

If you would like more information on the best “diet” for you, then Click Here to book a free consultation.