Ask a Nutritionist

Arthritis and Omega 3

I have just been diagnosed with arthritis. I know exercise is good for my joints, but sometimes I am in too much pain to even try. I am taking the anti-inflammatories prescribed by my doctor, is there anything else I can do?

A diet designed to lower the inflammatory effect of Arthritis makes good sense. Ensure you are eating plenty of vegetables and drinking adequate water. If you are over your ideal weight then a sensible loss of 10% of your weight will help your joints. While some fats increase levels of inflammation in the body, omega-3 fats help to decrease inflammation. The anti-inflammatory effects of omega-3s are so potent that we recommend an omega-3 rich diet to all our clients with joint pain or stiffness. In addition supplements such as Glucosamine, Omega 3’s and Vitamin C are also effective.

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Help with bone density scan

I read your column with great interest every Sunday and would like to know if you could offer me some advice. I have had a bone density scan recently and have some bone thinning. I am 60 years of age and take this very seriously as I want to avoid fractures as I get older. I have been advised to take Colecalciferol (strong) tabs 50,000IU. Take 1 tablet once a month for 3 months. As I am always concerned about side effects I would like to as least try to get Vitamin D naturally. I would like to know if there is any vegetables fruits or herbs or anything where I can get this vitamin naturally? Can you please suggest anything that will help? I look forward to your reply. Many thanks, Jan.
PS: I try not to eat/drink a lot of dairy, I am not pedantic about this but try to live by the 'eat right for your life' Type 0 plan. But I do drink soya and rice milk and eat soya yoghurt.

Hi Jan
Because our bodies can produce Vitamin D through the action of sunlight on our skin many experts consider Vitamin D to be more of a hormone than a Vitamin. Vitamin D is naturally present in very few foods therefore regular sun exposure is necessary to keep vitamin D levels topped up. If you spend a lot of time indoors or out of the sun you run the risk of becoming deficient. Your doctor has prescribed Vitamin D because it is a key nutrient involved in bone maintenance. Without Vitamin D our bones can become thin and brittle. Together with calcium, Vitamin D also helps protect us from osteoporosis. I would say follow your doctors advice, take the Cholecalciferol, it's an ideal source of vitamin D, and along with calcium is an essential component of bone health. Weight bearing exercise is also an important contributor to bone density, particularly in later life.

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Do Children Need Milk?

Could you please tell us how important milk in a child’s food is? We have a 3yr old who almost never has milk. Also nieces & nephews in age from 5ys to 10 yrs. the same. What sort of food do they need and how much to have sufficient calcium in their daily diet.

Calcium is one of the most important minerals needed for strong bones and teeth. Young children need between 600-900mg of calcium per day. Milk products and dairy foods are the richest and easiest way to boost calcium. Sardines, canned salmon,baked beans, broccoli, nuts, legumes and whole grains also provide calcium. Dietary habits have changed over the years and children drink more fizzy drinks and juice. This coupled with less activity and the availability of sugary snacks is putting kids at risk of developing low bone density. Calcium intake, exercise and a diet rich in vitamins and minerals plays a huge role in determining peak bone mass and preventing osteoporosis. A full list of foods providing calcium and serving sizes can be found on this website, www.everybody.co.nz . For a range of high-calcium recipes to feed the family, check out the recipes on this site too, www.healthyfood.co.nz.

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