by | | Curated Content
January 16th 2025
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WellBeing Magazine
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Calcium is widely recognised for its role in promoting strong bones and teeth, but this essential mineral is involved in much more than just skeletal health. It plays a crucial part in maintaining healthy skin, hair and nails, while also supporting a range of vital functions in the body. From muscle contraction to nerve signalling, calcium is required in varying amounts at different stages of life, making it an indispensable nutrient for overall wellbeing.
The beauty benefits of calcium
Skin health: Calcium is a crucial mineral for maintaining healthy, hydrated skin. It supports skin cell turnover and regulates the production of sebum, the skin’s natural oil. This helps create a balanced, protective barrier that locks in moisture and guards against dryness, inflammation and environmental damage. Calcium also plays a role in the skin’s wound healing.
Hair strength and growth: Calcium contributes to keratin production, the protein that forms the structural foundation of hair. A deficiency in calcium can lead to brittle, lifeless hair prone to breakage. Additionally, calcium supports the function of enzymes that stimulate the hair follicle cycle, promoting healthy hair growth.
Strong nails: Calcium is key to the formation and strength of nails. If your nails are weak, brittle or split easily, it may indicate inadequate calcium levels.
Holistic beauty from the inside-out
As a naturopath, I believe external radiance is a reflection of internal health. Calcium also supports key internal functions, including muscle contraction, hormone regulation and nerve signalling, all of which impact vitality, energy and the body’s ability to regenerate. Life events and hormonal shifts can significantly affect calcium requirements. Here are some phases of life where calcium requirements increase:
Pregnancy: During pregnancy, calcium requirements increase significantly to support the developing baby’s skeletal system. The mother’s body prioritises the baby, meaning if dietary calcium is insufficient, it will draw from the mother’s bone reserves. This can lead to calcium depletion, manifesting as brittle nails, hair thinning and dull skin in the mother. Pregnant women require approximately 1000mg of calcium daily, with teens (who are still building their own bone density) needing up to 1300 mg.
Breastfeeding: Calcium continues to play a crucial role postpartum. Breastfeeding mothers transfer calcium through their milk to support the infant’s growth. If calcium intake is inadequate, it can lead to
temporary bone density loss in the mother, affecting overall health.
Menopause: Post-menopause, women experience a drop in oestrogen levels, which affects calcium absorption and bone health. This stage also makes the skin thinner, less elastic and more prone to ageing. Maintaining adequate calcium intake can slow these changes and preserve skin and nail integrity.
Calcium-rich foods to incorporate in your diet
Dairy products: Milk, cheese and yoghurt are excellent sources of calcium. They are highly bioavailable, meaning the body absorbs calcium from these sources efficiently.Leafy greens: Kale, spinach, collard greens and bok choy are rich in calcium and loaded with other beauty- enhancing nutrients like vitamin C and antioxidants. However, some greens (such as spinach) contain oxalates, which can inhibit calcium absorption. Pair them with vitamin C-rich foods like lemon juice to counteract this effect.
Seafood: Sardines and salmon with bones are excellent calcium sources. They also provide omega-3 fatty acids, which support healthy skin and scalp.
Nuts and seeds: Almonds, chia seeds and sesame seeds (including tahini) provide a calcium boost along with healthy fats for glowing skin and shiny hair.
Legumes: White beans, chickpeas and lentils are calcium-rich and excellent for heart health.
Fruits: Oranges and figs contain moderate amounts of calcium, while also offering hydration and antioxidants to support overall beauty.
Enhancing calcium absorption
Pair with vitamin D: Vitamin D is essential for calcium absorption. Foods like fatty fish, egg yolks and exposure to sunlight can help maintain optimal vitamin D levels.
Magnesium: Magnesium works in tandem with calcium. Include magnesium-rich foods such as avocados, bananas and greens in your diet for a synergistic effect.
Avoid calcium blockers
Excessive caffeine, alcohol and high-sodium diets can interfere with calcium absorption. Moderation is key. Calcium’s benefits extend well beyond supporting strong bones. Whether you’re in a stage of life that demands more calcium or you’re focused on improving your health from the inside-out, ensuring an adequate intake of this mineral is key. By fuelling your body with whole, nutrient-rich foods, you can promote beauty from within, supporting both your health and appearance in the most natural way.
Article featured in WellBeing Magazine 214
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The beauty benefits of calcium
by | | Curated Content
January 16th 2025
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WellBeing Magazine
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It doesn’t matter which language you speak, donuts are universally loved. These Bofrots are also called Puff Puffs, which I adore. The sweet, spiced dough is fried in balls until crispy and golden on the outside and fluffy in the middle. The best part? The combination of spices makes them taste like the love child of an easter bun and a donut.
Serves 8-12
Ingredients
400mL warm water (approx. 30°C) 2 tsp (7g) dry instant yeast
240g sugar
690g plain flour
1 tsp nutmeg
1⁄4 tsp cinnamon
1 tsp salt
1 tsp vanilla extract
Oil, for frying
Method
- Place warm water, yeast, and 1 tbsp of sugar in the bowl of your stand mixer. Cover with a tea towel and set it aside to activate the yeast.
- Combine all the dry ingredients in a bowl.
- Let the yeast mixture activate for 10 mins, then add the flour mixture and vanilla to the yeast mixture. Mix on medium speed until it forms a smooth dough.
- Cover the dough and allow it to proof until doubled in size in about 60-90 mins.
- In a large, deep pot, pour the vegetable oil to about 10cm deep and place on medium heat to preheat oil.
- Heat to 190°C.
- Using a tbsp or small ice cream scoop, drop the batter a tablespoon at a time into the hot oil until you have enough batter in the oil.
- Cook the Bofrot in batches while turning regularly until they are a deep golden brown, approx. 5-7 mins.
- When they are ready, remove them from the oil and place them on a baking rack over a paper towel to allow any excess oil to drain away.
- Cool slightly and enjoy dusted with icing sugar.
Article featured in EatWell Magazine 55
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Bofrot Ghanian Donuts
by | | Curated Content
January 16th 2025
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WellBeing Magazine
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This creamy rice recipe with tropical fruits is bursting with flavour and natural sweetness. Ghana is home to an abundance of tropical fruits that add vibrant flavours and nutritional benefits to Ghanaian cuisine including mango, papaya, banana, pineapple, coconut, passionfruit and guava. This dish makes a delicious healthy dessert or sweet treat
Serves: 4
Ingredients
1⁄2 cup uncooked Arborio rice, rinsed 1⁄2 cup water
4 cups coconut milk
1⁄4 cup raw honey or pure maple syrup 1 tsp vanilla bean paste or extract
Topping Suggestions
Diced mango, papaya, passionfruit, pineapple
Method
1. In a large saucepan over medium heat, bring water and rice to a boil.
2. Add milk, honey and vanilla and simmer for 30 mins, stirring occasionally.
Add more milk if it becomes too dry. Set aside to cool.
3. Divide creamy rice into 4 jars and top with diced fresh tropical fruits.
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Ghanaian Creamy Rice with Tropical Fruits
by | | Curated Content
January 16th 2025
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WellBeing Magazine
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Indulge your sweet tooth with this wholesome roasted nut honey brittle recipe, which is a twist on the classic Ghanaian delicacy Nkate Cake. This brittle is naturally sweetened with honey and is jam-packed with a variety of nuts, which are rich in protein, dietary fibre, vitamin E, zinc and beneficial fats.
Serves: 8
Ingredients
3⁄4 cup raw honey
3 tbsp coconut sugar
1⁄4 cup water
1 tsp vanilla extract
Pinch sea salt
3 cups roasted mixed nuts, roughly chopped
Method
1. In a large saucepan, add honey, coconut sugar and 1⁄4 cup water. Bring to a boil then simmer until the mixture reaches 130°C. Take the saucepan off the heat and stir through vanilla and salt, then return to the heat and simmer until the mixture reaches 150°C. The mixture will separate into threads when it’s dropped in iced water.
2. Remove the saucepan from the heat and stir through the mixed nuts.
3. Line a baking tray with baking paper and pour mixture onto it. Spread it out evenly, then put
it in the fridge to set. If you want even squares, use a large knife to make square indents that will make them easy to snap when set. Otherwise, if you like the rustic look, wait until your brittle has set then break it into pieces.
Tip: Using a candy thermometer is recommended. If your brittle doesn’t go crunchy, you may not have cooked it long enough at a high enough temperature.
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Roasted Nut Honey Brittle (Nkate Cake)
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January 15th 2025
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Dr. Will Cole
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Chronic inflammation is the central culprit behind all kinds of chronic illness. Inflammation is also behind many of the symptoms and diseases we associate with aging, which is why the term “inflammaging” was coined. (1)
Research has shown that chronic, low-grade inflammation becomes more common as we get older, and is typically at the root of age-related diseases. (2)
Inflammation is not just a result of aging and age-related illness, it’s a cause. And it’s not inevitable. Like all knowledge, this understanding provides us with an opportunity.
By taking action at any time in our lives to prevent or reduce chronic inflammation, we can give our bodies the chance to live healthier for longer.
So why does inflammation tend to increase as we get older? What are the mechanisms behind inflammaging? What causes it? How can you assess where you’re at now?
I’m going to answer all of these questions, plus share tons of effective tools and strategies you can use to lower inflammation and live better. Let’s get into it.
How Inflammaging Affects The Body
Inflammaging affects the body much in the same way that inflammation in general affects the body. As I write about in The Inflammation Spectrum, inflammation happens on a continuum, and can be increasingly problematic over time if it’s not resolved.
What we see with inflammaging is actually the accumulation of many years (often decades) of low level inflammation that eventually causes destruction, deterioration, and dysfunction throughout the body.
Inflammation is marked by a high level of circulating proinflammatory cells and molecules including tumor necrosis factor (TNF), interleukins (ILs), nuclear factor-kappa B (NF-kB), prostaglandins, cytokines, and free radicals, and ongoing activation of immune cells. We may also see a decreased ability to fight inflammation (e.g. lower levels of antioxidants like glutathione that combat oxidative stress).
All of these things, when chronic, can affect the whole body, which is why many people find themselves with various, seemingly unrelated symptoms and conditions.
Here are some of the ways in which inflammaging and long term inflammation can affect the entire body:
Inflammation disrupts metabolic function, which over time can lead to conditions including metabolic syndrome, type 2 diabetes, cardiovascular disease, high blood pressure, obesity, and atherosclerosis. (3)
Chronic inflammation in the organs, including the liver and lungs, can lead to organ damage and disease.
Ongoing inflammation disrupts the gut microbiome and can damage the gut lining, leading to dysbiosis, leaky gut, and other gastrointestinal problems.
Persistent inflammation in the brain has been shown to cause or contribute to disrupted mood, depression, and anxiety, as well as cognitive dysfunction, brain fog, memory loss, and cognitive decline. Inflammation is behind age-related neurocognitive disorders like Alzheimer’s and dementia.
Inflammation disrupts immune system function and contributes to the development of autoimmune conditions including rheumatoid arthritis and inflammatory bowel disease (IBD). (4)
Chronic inflammation disrupts hormonal balance, which can trigger insulin resistance, imbalances in sex hormones, and thyroid conditions. (5)
Ongoing inflammation can impact the skin, leading to the loss of collagen and other important proteins and molecules that keep the skin healthy, and contributing to wrinkles, loss of elasticity, and other skin concerns associated with aging.
Inflammaging and Cellular Senescence
One key feature of aging and age-related disease is increased cellular senescence. Cellular senescence occurs when cells within the body stop dividing the way they should. These cells stay alive, accumulate, and can damage otherwise healthy cells.
Senescent cells (those that have stopped dividing but haven’t died off) have been shown to release inflammatory molecules – and inflammation has also been shown to trigger or contribute to cellular senescence. This can create a vicious cycle, with inflammation triggering cellular damage and damaged cells triggering inflammation. (6)
Potential Root Causes
There are several possible root causes of inflammation and inflammaging. (7) In most cases, chronic inflammation is brought on by a combination of different causative factors, rather than just one thing. The more of these causes we can understand, the better chance we have of combating the problem and improving our healthy longevity.
Imbalances in the gut microbiome (gut dysbiosis) (2)
Cellular senescence (6)
Mitochondrial dysfunction (8)
Exposure to toxins and pathogens
An inflammatory diet (especially a diet high in sugar, processed foods, and alcohol) (9)
Autoimmune disease
Lack of exercise
Chronic use of certain medications including NSAIDs (like Ibuprofen/Advil) (10)
Hormonal imbalances
An impaired sleep cycle or circadian rhythm
Chronic stress
Ongoing parasitic, bacterial, viral, or fungal infections
Smoking
It’s also worth noting that many of these potential root causes are related to one another, and they often exist in a bidirectional, cyclical relationship with inflammation – for example, gut dysbiosis can trigger inflammation, and inflammation can trigger gut dysbiosis. That’s why taking a holistic, whole body, whole person view is so important when it comes to reducing inflammation at its various sources.
To better understand how much inflammation is impacting your health and what you can do about it, pick up a copy of my book The Inflammation Spectrum. I’ll teach you to recognize how inflammation is manifesting in your body and then walk you through an elimination diet so you can develop a dietary plan that works for you.
How To Reduce Inflammaging
We have more power over inflammation, aging, and our overall health than we’ve long been led to believe. There are so many things you can do to reduce inflammaging and feel your best at any age.
Here are some of my favorite evidence-based tips for reducing inflammaging.
Reduce Inflammaging Through Diet
Cut out inflammatory foods. Reduce your intake of sugar, processed foods, fried foods, refined carbohydrates, gluten, dairy, and alcohol, all of which are massive contributors to chronic inflammation.
Eat a variety of nutrient-dense foods. When it comes to fruits and vegetables, eat as many different kinds as possible in order to take in all of their unique anti-inflammatory and health-promoting benefits. Make sure to eat plenty of healthy fats, antioxidant-rich foods, and gut-friendly fiber.
Uncover your individual triggers with an elimination diet. If you’re already eating a pretty healthy diet, the next step is to figure out if there are any surprising foods that you might be sensitive to. Any food can trigger inflammation if you have a sensitivity to it. Try an elimination diet (where you eliminate several possibly inflammatory foods and then reintroduce them one at a time and monitor your symptoms) to help identify any of your unique triggers.
Eat oceanic superfoods. Sea moss, blue spirulina, sea vegetables, and marine collagen are a few examples of powerful oceanic superfoods that can help to improve gut health, reduce inflammation, and support brain and cellular health.
Try intermittent fasting. The discovery that limiting food intake could prolong the lifespan of mice and rats was actually one of the first findings that launched anti-aging research almost a century ago. (6) But fasting doesn’t have to feel restrictive – it’s not necessarily about how much (or how little) you eat but about the timing. Various different patterns of intermittent fasting have been found to reduce inflammation and improve metabolism. Fasting also helps to activate sirtuins, sometimes referred to as the “longevity genes”.
Boost Nrf-2 through food. Nrf-2 is a protein that helps to decrease inflammation and enhance antioxidant and detox pathways. (11) You can activate Nrf-2 with the help of certain antioxidant-rich foods and drinks, including green tea, apples, turmeric, grapes, broccoli, garlic, and rosemary.
Eat to decrease NF-kB. NF-kB is an inflammatory factor that plays a significant role in chronic inflammation. (12) Foods including turmeric (which contains the active ingredient curcumin), blueberries, thyme, oregano, and grapes can help to decrease NF-kB.
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Inflammaging: The Inflammation + Aging Connection
