Dr Libby Weaver - Dr Libby

Soul Food: 12 simple ways to release the stress and welcome the calm

December 13, 2023 by Dr Libby Weaver

Stress has become a constant companion for many; a pervasive element that often feels inescapable. However, there are simple, delightful ways to release this stress and invite serenity into our lives. These activities, akin to soul food, nourish our being, offering a tranquil escape from the daily grind. If you’re short on ideas, here are a few to get you started.

Watch a sunset: There’s something inherently calming about watching the day come to a close. The vibrant hues of a sunset are not just a visual feast but also a reminder of nature’s cyclical beauty. It’s an opportunity to reflect, unwind, and appreciate the passage of time.
Swimming in the sea: Immersing oneself in the vastness of the sea is a humbling and invigorating experience. The rhythmic sound of waves and the sensation of water enveloping your body can be incredibly soothing, offering a sense of release and freedom.
Practice yoga: This ancient practice combines physical postures, breathing exercises, and meditation, promoting both physical and mental wellbeing. Yoga helps in managing stress, improving flexibility, and fostering an overall sense of balance.
Listening to your favourite song on repeat: Music has a profound impact on our emotions. Playing your favourite tune can be a therapeutic experience, elevating your mood and sometimes, offering a much-needed catharsis.
Connect with creativity: Engaging in creative activities such as painting, writing, or crafting can be deeply fulfilling. It’s a way to express oneself and find a sense of peace in the act of creation.
Get in the garden: Tending to plants, feeling the soil between your fingers, and watching something grow is a grounding experience. Gardening not only brings you closer to nature but also imparts a sense of accomplishment and tranquillity.
Take yourself off for an adventure: Sometimes, a change of scenery is all you need to break the monotony and rejuvenate. Whether it’s a day trip to a nearby town or a hike in the hills, adventures can refresh your perspective.
Walk in nature: A leisurely walk amidst nature is a simple yet effective stress buster. The tranquillity of natural surroundings, the fresh air, and the gentle pace of walking are all conducive to relaxation and reflection.
Have a bath: A warm bath can be a sanctuary of calm. It’s a private retreat where you can unwind, perhaps with some aromatic oils, to soothe your senses and wash away the stress.
Read a book: Escaping into the world of a book is a timeless form of relaxation. Whether it’s fiction, non-fiction, or poetry, reading not only entertains but also provides a welcome respite from the outside world.
Going on a picnic: There’s something quite delightful about a picnic. It combines the joys of tasty food, the beauty of the outdoors, and the pleasure of company, all of which can contribute to a sense of well-being.
Volunteering for a charity: Helping others can have a profoundly uplifting impact on your mental health. Volunteering offers a sense of purpose, connection, and the joy of making a difference.

Incorporating these activities into your life needn’t be a grand undertaking. Even small doses can have a significant impact. The key is to find what resonates with you and make it part of your routine. In doing so, you’ll find that these simple pleasures are not just activities, but nourishment for the soul, enabling you to welcome more calm into your life.

Mindfulness can fit into a busy schedule. Here’s how.

December 13, 2023 by Dr Libby Weaver

Amidst the daily juggle of tasks and responsibilities, the concept of mindfulness might seem a luxury, something reserved for those with the leisure to sit in prolonged meditation. However, the essence of mindfulness lies not in extensive rituals but in the art of being present in the moment; a practice that can seamlessly integrate into even the most hectic schedules.

Mindfulness, at its core, is the practice of bringing one’s full attention to the present moment. It is about experiencing life as it unfolds, without getting caught up in the thought stream and worries of past reminiscences or future anticipations. This might sound rather simplistic, yet its implications for our wellbeing are profound as our nervous system cannot be in two states simultaneously – so if we are present to the very moment we find ourselves in, we cannot be stressed in that moment (unless that very moment is one that contains a genuine threat).

The beauty of mindfulness is that anything can become a mindful practice if we choose to engage fully with the present. Whether you’re sipping your morning tea, commuting to work, washing up, or even typing an email, each of these activities offers an opportunity for mindfulness. It’s about experiencing the moment with all your senses – the aroma of your tea, the feel of the keyboard under your fingers, the changing scenery on your commute.

To incorporate mindfulness into your busy schedule, start with small, everyday activities. For instance, try mindful eating which involves paying full attention to the experience of eating – savouring the colours, textures, flavours and sensations of your food. This not only enhances the enjoyment of your meal but also encourages more nourishing eating habits as we are less likely to overfill our bellies when we are not distracted from attuning to the signals of fullness our body sends.

Similarly, transform your daily shower into a mindful experience. Feel the temperature of the water, the sensation as it cascades over your body, and the scent of your soap or shampoo. Any routine act can become a tranquil moment in a busy day, a brief respite for your mind. If you have children, spend some time in play with them – time free from thinking of all the tasks ahead of you – and you will have spent time completely immersed in the present.

Mindful walking is another accessible practice. While walking, be it to your office or just a stroll in the park, be aware of your steps, the rhythm of your breath and the environment around you. Notice how the air feels on your skin or on entry to your nostrils. This simple act can help clear your mind and bring a sense of calm.

It’s crucial to recognise that mindfulness is more than just closing your eyes in meditation. While traditional meditation can be a valuable aspect of mindfulness, the practice extends beyond it. It’s about cultivating an attitude of awareness and presence in all aspects of life.

5 foods that help to reduce inflammation

December 12, 2023 by Dr Libby Weaver

Inflammation is a word that gets a lot of airtime these days – and for good reason.

While you might think of inflammation as the swelling that happens when you twist an ankle, or when acne is red and inflamed, these are localised acute inflammatory responses and are generally expected from the immune system in these situations.

Chronic systemic inflammation is mostly silent, however, which means we don’t see it on the outside and may not be aware it is happening. This is problematic because the inflammation persists over time, rather than being an acute reaction, and causes damage. It has been linked with numerous chronic diseases as well as degeneration and ageing. And while we can’t prevent ageing, we can absolutely influence how rapidly this occurs from the inside out.

What we eat plays an important role in the body’s levels of inflammation. This means that how you choose to nourish your body can either promote or decrease inflammation – let that empower you. Each and every time you eat, you have an opportunity to choose foods with anti-inflammatory effects. Yet please know that this doesn’t mean you need to, or should, try to be ‘perfect’ – there is still room to enjoy some less nutritious foods that you love as part of an overall nourishing way of eating. This is part of a healthy relationship with food, and it’s important to remember that other factors, such as stress, can influence inflammation as well.

When it comes to lowering inflammation, it’s really about your overall eating pattern, rather than a single food or nutrient. A way of eating that is based on whole, real foods, particularly plenty of colourful fruits and vegetables, and that minimises highly processed foods and drinks is very beneficial. So, introducing just one food that has anti-inflammatory properties won’t overcome an overall poor-quality way of eating – although it is certainly a step in the right direction. Do your best to eat mostly eat food (real food), not junk.

Change truly can begin with one small swap or decision. One step in the right direction can give us the confidence and momentum to take another, and another, and over time this can really add up. So, with that in mind, here are five anti-inflammatory foods to consider adding in regularly.

1. Oily fish

Oily fish are the main food sources of long-chain omega-3 fatty acids, which have anti-inflammatory actions. While the body can convert some of the fatty acids in certain plant foods (such as flaxseeds and chia seeds) into these long-chain omega-3 fatty acids, this conversion is limited so consuming them directly from oily fish can be highly beneficial (if you consume fish). Some examples of oily fish include wild salmon, mackerel and sardines.

2. Turmeric

Turmeric, and a key bioactive substance that it contains called curcumin, is well known for its potent anti-inflammatory properties. Add it to curries, soups, dhal, or try a turmeric latte. Turmeric can be purchased fresh (you can usually find it near fresh ginger and garlic in a supermarket produce section) or as a dried powder. Ginger also has some fantastic anti-inflammatory properties, so if turmeric doesn’t appeal you might like to try including this instead.

3. Berries

Berries are rich in various nutrients and other beneficial substances, such as anthocyanins, with anti-inflammatory actions. If you can, opt for a variety of different coloured berries—including blue, purple, and red—as they will contain different types and amounts of these beneficial substances. Buying a frozen pack of mixed berries (ideally organic) can be a cost-effective way of including a variety of types. I especially love blackcurrants as they are particularly rich in anthocyanins, a key reason why I included them in my Bio Blends Organic Daily Greens and Reds powder.

4. Leafy greens

Not only are leafy greens rich in a variety of vitamins and minerals, they are also packed full of other beneficial substances that have antioxidant and anti-inflammatory effects. Think spinach, rocket, kale, broccoli, cabbage, silverbeet, and more. Fresh herbs like parsley are also wonderful—plus, they can add so much flavour to your meals.

5. Extra virgin olive oil (EVOO)

Swap vegetable and seed oils for a good quality extra virgin olive oil (EVOO). EVOO is rich in polyphenols—natural substances from the olives that have potent antioxidant and anti-inflammatory actions. EVOO is great for making dressings or for drizzling on salad and vegetables—and adding this will actually help your body to absorb more of the nutrients from the vegetables. In general, good quality EVOO can also be used for most home cooking as the high levels of antioxidants in the oil protect it from damage when heated. There are usually different options available with varying flavour intensities, so you may like to find one that suits your taste preferences.

4 simple skincare swaps to reduce your chemical load

December 12, 2023 by Dr Libby Weaver

What we put on our skin matters.

Our skin isn’t just a protective barrier; it’s a dynamic, living organ that absorbs much of what we apply to it. This means that the ingredients in our skincare products can penetrate the skin and enter the bloodstream, directly impacting our overall health and wellbeing.

Natural and organic products typically contain fewer (or no) synthetic chemicals, which reduces the risk of skin irritation and long-term health risks associated with certain artificial ingredients that can disrupt our hormonal systems (known as endocrine disruptors). Plus, it’s better for the environment, including marine ecosystems. Making simple swaps helps to reduce your body’s overall synthetic chemical burden – which in today’s world is quickly escalating. Let’s take a look at five key products that you likely use daily and why switching them out for natural alternatives will be beneficial for your health and body.

1. Antiperspirant deodorant to natural deodorant

Sweating is part of our body’s temperature regulation system which is also linked to our detoxification and elimination pathways. While I absolutely understand that sweating can be an annoying part of human existence for some, we have to start questioning the impact of preventing these kinds of natural and important processes. Antiperspirant deodorants use aluminium to block your pores, essentially plugging up your sweat roads. I’ve seen antiperspirant deodorants proclaiming up to 72 hours of protection – and most people would still apply this daily. Studies suggest a potential link between consistent aluminium exposure and various health issues, including breast cancer and Alzheimer’s disease. There are some fantastic natural deodorants on the market these days, and while they won’t stop you sweating, they do effectively combat odour.

2. Synthetic chemical-based sunscreen to mineral sunscreen

It’s become common for people to use sunscreen either on their face or their whole body every day. Then, if you’re out in the sun or in and out of the water, topping up every few hours. This can mean layers and layers of sunscreen across the day sometimes. Synthetic chemical sunscreens, containing compounds like oxybenzone and octinoxate, are absorbed into the skin and may disrupt hormones. These chemicals have also been implicated in coral reef damage. Mineral sunscreens with zinc oxide offer a safer and equally effective alternative, as they sit on the skin’s surface and reflect UV rays without the risk of systemic absorption of concerning substances.

3. Bleached and/or fragranced feminine care items to organic alternatives

The intimate areas of our body are particularly sensitive and susceptible to irritation. Products such as bleached tampons, pads and other fragranced feminine care items can contain dioxins, chlorines, and other irritating and concerning compounds. Some feminine care products contain plastics in the absorbency parts. All of these can disrupt the delicate pH balance and lead to discomfort or health risks. Choose feminine care items made from certified organic and unbleached cotton to avoid any unwanted nasties.

4. Conventional makeup to organic makeup

If you wear makeup, it tends to be something you wear most days which means we’re absorbing potentially harmful substances day in day out. Conventional makeup products often contain parabens as preservatives which are known to mimic estrogen in the body, potentially contributing to a host of health concerns, both minor and major. Synthetic fragrances (often listed as simply ‘fragrance’ or ‘parfum’) are also common and these can contain hundreds of synthetic chemical compounds, including allergens and phthalates, which can cause skin irritation, allergic reactions and potentially have more serious health impacts. Other common ingredients include lead and other heavy metals, formaldehyde, sodium laurel sulphate, sodium laureth sulphate, petroleum derivatives and siloxanes. Many of these substances are known to disrupt the endocrine system or be carcinogenic. There are many effective makeup ranges that don’t contain any of the ingredients mentioned above. Seek them out.

Do you suffer from gifting overwhelm? Here’s how to overcome it.

December 6, 2023 by Dr Libby Weaver

The season of giving is upon us, and with it comes the joy, excitement – and let’s face it – the (perceived) often overwhelming pressure of finding the perfect gift. For many, this time of year is contaminated by a creeping sense of anxiety – the need to spend, or perhaps impress and fulfill the unspoken expectations of gifting. It’s actually a time and experience from which we can learn a lot about ourselves. We often seek out just the right gift so that the other knows we care. Yet if gift buying is also stressful for you, see if you can pull the curtain back on that and observe whether you also care about what that person thinks of you (and follow that up with introspection about the traits you want them to see in you… which is a conversation for another day/article).

So why do we experience gifting overwhelm, and more importantly, how can we navigate it?

Understanding the pressure

Gifting overwhelm often stems from a combination of internal and external pressures. Internally, we grapple with our desire to show love and appreciation, fearing that anything less than the perfect gift might fail to convey our true sentiments. Externally, there’s the bombardment of advertisements and societal expectations that equate the value of a gift with the depth of our feelings.

The pursuit of the perfect gift is an exhausting and often unattainable goal. This myth is perpetuated by a culture that often equates material value with emotional significance. It’s important to remember that the most cherished gifts are often those that carry personal meaning, regardless of their monetary value.

Overcoming gifting overwhelm

If you perceive the pressure to always buy the ultimate gifts – the ones that knock your loved one’s socks off – take a moment to reflect on what might be driving that. It is interesting to ponder whether you might be inadvertently trying to seek validation and acknowledgement of your worth through gifting. It’s worth pointing out that this goes for both the giving and the receiving of gifts so perhaps also consider your response to the receiving of gifts too.

Here are some other tips to help you overcome the overwhelm of gifting.

Set a Budget

Before you start shopping, decide on a budget and stick to it. This helps to narrow down options and keeps your spending in check. Remember, it’s the thought that counts, not the price tag.

Personalise Your Gifts

A personalised gift, whether it’s a handmade item, a photo book, or something thoughtful that highlights a special moment between you and a loved one, often holds more emotional value than the most expensive items off the shelf.

Gift experiences

Sometimes, the best gift is not a thing, but an experience. Concert tickets, a cooking class, or a day at a spa can create memories that last longer than any physical item. For those who value time spent with loved ones, shared experiences will be extra powerful.

Communicate with your loved ones

Openly discussing gifting expectations with friends and family can alleviate a lot of pressure. You might find that they too prefer simpler, more meaningful gifts or be looking to minimise their own gifting overwhelm. Maybe you decide as a family to do Secret Santa and each only buy one present instead of something for everyone.

Consider charitable donations

For the person who has everything, consider making a donation in their name to a cause they care about. This can be especially meaningful and impactful.

Embrace gift cards

While some may deem them impersonal, gift cards can be a thoughtful option, allowing recipients to choose something they genuinely need or want.

Start early

Avoid last-minute panic by starting your gift shopping early. This gives you time to think about what each person would appreciate and avoids the frantic rush of last-minute shopping.

Limit your list

It’s okay not to buy gifts for everyone. Prioritise those closest to you and consider sending cards or heartfelt messages to others.

Remember the essence of gifting

Refocus on the essence of gifting – it’s an expression of love and appreciation, not a measure of financial investment or a test of your gifting abilities. If it becomes overwhelming, take a step back and remind yourself of the joy and love that underpin this tradition.

5 tips for prioritising your nourishment when eating out

December 6, 2023 by Dr Libby Weaver

Dining out is one of life’s great pleasures. Whether it’s a cosy café brunch, a business lunch, or a celebratory dinner, eating out is often about more than just the food – it’s about the experience. And while preparing your own meals is the best way to ensure you know exactly what you’re getting (and not getting) nutritionally from your meals, visiting cafes and restaurants doesn’t have to derail your nourishment entirely.

Frequency, of course, matters. If you’re eating out more than you’re cooking for yourself, it might be time to flip the script as home-cooked meals typically offer the option of higher quality ingredients, cooking methods and overall nutritional balance. That said, you can still make mindful choices when dining out. Here are some things to consider.

1. Preview the menu ahead of time

One of the best strategies starts before you even step foot in the restaurant: preview the menu. Most eateries have their menus online, allowing you to peruse the options at your leisure. This gives you the time to make thoughtful choices about what to eat, rather than feeling rushed or pressured when the waiter arrives. Look for dishes rich in vegetables, proteins and little to no sauce (or ask for it on the side).

2. Don’t arrive starving

It’s common to ‘save your appetite’ for a big meal out, yet arriving ravenous can lead to overeating. Have a nourishing snack, like a handful of nuts, before you go. This can help stabilise your blood sugar levels, which can make it easier to make more considered menu choices than you do when you’re so hungry you’re ready to eat your arm off.

3. Consider the cooking method

The way food is prepared can greatly affect its nutritional value. Look for items that are steamed, grilled, baked, or roasted, rather than fried or crumbed. These cooking methods typically use less oil and retain more of the food’s inherent nutrients. Don’t hesitate to ask your server about how a dish is prepared if it’s not clear from the menu.

4. Listen to your body

Mindful eating is entirely possible when dining out. Pay attention to your hunger and fullness cues. Enjoy each bite, chew slowly, and savour the flavours. It’s not uncommon to feel the need to finish everything on your plate, yet it’s perfectly okay to stop eating when you feel satisfied, even if there’s still food left. If you’re in a group, engaging in conversation can also help slow down the pace of your meal, allowing your body time to recognise fullness. If you’re conscious of not wanting to waste food, ask to take leftovers home with you.

5. Focus on the whole experience

Lastly, remember that dining out is about the entire experience, not just the food. Enjoy the ambiance, the company and the conversation. This holistic approach can make the meal more satisfying and enjoyable, reducing the tendency to over-focus on the food itself. If eating out is rare for you, choose whatever it is that tickles your fancy. Celebrate the social and sensory aspects of dining out as part of your overall nourishment.

After all, nourishment is not just about the food you eat; it’s also about enjoying the moment and the company you’re with.

The simple hack to boost your nourishment through the festive season

November 21, 2023 by Dr Libby Weaver

As the festive season rolls around, with its whirlwind of parties and celebrations, it’s easy to get swept up in the culinary indulgence, often sidelining our nutritional wellbeing. Yet there’s a simple, colourful hack to keep your nutrition on track amidst the holiday cheer: dedicating one meal a day to eating the rainbow.

Vegetables, the unsung heroes of the food world, are nature’s nutrient powerhouses. Their colours are more than just appealing to the eye; they’re indicators of various vitamins, minerals and antioxidants. By incorporating a variety of hues in your diet, you’re not just adding vibrancy to your plate – you’re ensuring a rich supply of essential nutrients, antioxidants and other beneficial compounds unique to each plant. Eating a wide variety of plant foods is associated with so many health benefits. So, if you’re eating the same two or three vegetables with dinner most nights and you stick to your favourite piece of fruit year-round, you may be missing out. Well done on eating them and please keep this going! Simply see if you can add more variety.

Even amidst festive indulgence, a meal focused on a variety of vegetables ensures a daily dose of these essential substances. These vitamins and minerals help maintain your energy levels, keeping you lively through the festive hustle. For even more of a boost, add a good quality greens powder to your water bottle or smoothie. And if you’re prone to overeating at parties and this is something you’d like to avoid, eat a bowl of vegetables or a meal with veggies as the main focus before you head out. This way you’re getting your nourishment in and you won’t be starving by the time you arrive.

Keen on getting even more bang for your buck?

Our liver tends to get a bit of a pummelling during the festive season so give it a bit of love by including plenty of the vegetables that it needs to account for any additional load.

Think kale, spinach, bok choy, silverbeet, watercress, broccoli or broccoli sprouts. Broccoli contains sulforaphane which is a superhero for our liver. This substance supports the optimal functioning of some of your most important biochemical pathways – particularly those needed for estrogen and pesticide detoxification and both really matter, obviously.

This simple hack doesn’t just benefit your physical wellbeing; it can also be a grounding ritual in the often hectic festive season. It’s a daily reminder to care for yourself, stay connected to your own nourishment and enjoy the natural bounty of the season.

The Opioid Effect: How food fragments in the bloodstream can influence cravings

November 21, 2023 by Dr Libby Weaver

Imagine your food is made up of a string of circles, like pearls on a string. Part of the role of digestion is to pull the pearls off the string, so that further along the digestive tract, apparatus, enzymes and the microbiome, only need to deal with single or double circles. Some of us however, might struggle to get some of our foods to this point for myriad reasons and if this is coupled with increased gut permeability (aka ‘leaky gut’), tiny fragments of food can end up in our blood. Food is not supposed to be in our blood; only nutrients from food are.

The blood supply into which the food fragments flow is the same blood supply that goes to your brain. Humans have what is known as the blood–brain barrier, a semi-permeable layer separating the peripheral blood supply from that of the brain. The blood–brain barrier was (up until relatively recently) considered to be a highly selective membrane that only allowed substances into the brain that would be of use. However, we now understand this is not the case. Where gut permeability is increased, the blood–brain barrier is often suspected of having the same increased permeability.

If we could see the food fragments, their structure is very similar to that of opioids. Opioids are substances that help humans feel good. They also help modulate pain. We have our own natural feel-good hormones, endorphins, which have an opioid-based structure. In our brain, and in our gut, we have what are called opioid receptors. Just because your body makes a substance (i.e. a chemical messenger or hormone), it doesn’t mean you necessarily experience the effects of that substance. For you to get the effects generated by that hormone, the substance must bind to a receptor, just like a key fitting into a lock. In this case, when we make endorphins and they bind to the opioid receptors, we feel pleasure. Heroin and morphine are opioids, and they, too, bind to the opioid receptors in the brain. Anything that gives a human pleasure has the potential to be addictive, hence the aforementioned drugs. You can also see from this example how someone might become addicted to exercise. Activity tends to generate endorphins. So, whenever you partake in or experience something that gives you pleasure — like watching a sunset, doing a spin class, playing tennis, appreciating a butterfly or a child’s laughter — you make endorphins which bind to opioid receptors, and you feel pleasure.

How does this relate to food, overeating and energy? Some of the fragments of food that can escape out of a leaky gut into the bloodstream can also have an opioid structure. These include beta-casomorphine and gluteomorphine. They are partially digested fragments of casein (a protein in cow’s milk products) and gluten (a blanket name given to closely related proteins in wheat, rye, barley, oats and triticale). Just like endorphins, these opioids from food also have the capacity to bind to the opioid receptors in the brain and very subtly make us feel good. The effect is not usually noticed as an enormous boost in mood, but the person will often feel as though they can’t live without this food, and they will feel as though they need to eat it in some form daily or even at every meal. Sometimes they start eating it and they can’t stop, although this can be due to numerous reasons, not just an opioid effect.

I have seen this to be the case with countless clients. If a patient has a set of symptoms that warrants them omitting a food from their diet for a trial period to see whether it will make a difference, some people have no problem. There is no resistance. Others will beg me not to take them off a food for a trial, yet they are seeing me because they want results, and the trial would be for four measly weeks – four weeks of omitting a particular food that may just give them the answer to some of their health concerns! There’s no judgment if someone responds in this way; I am simply highlighting that the power food can have over an individual can be just like an addiction. And it can be making them feel exhausted. An individual’s connection to a certain food is often highly emotional, and also potentially physical, through this opioid mechanism.

Food was never intended to fill these roles for us. However, on a physical level, where there is a leaky gut, it is possible that the opioid effect, which some foods have the potential to generate, might be one of the factors behind food addictions, and, hence for some, over-eating or eating and feeling like you can’t stop. This is an area that deserves much more research, time and money, as the opioid excess theory may be involved in numerous health conditions as well as obesity. Much research has already been done in relation to children with autism and adults with schizophrenia, where these exorphins (opioids from an exogenous source — that is, consumed rather than made by the body) have been found to play a role in the expression of some of the symptoms of these conditions, for some people.

Food not only has the capacity to affect our energy, sleep, skin, body shape and size, but also our mood. If you suspect this process is going on for you, consult a nutrition professional experienced in this area and have them guide you to omit all sources of that dietary component (e.g., gluten and/or casein) for a trial period of four weeks. The first four to seven days tend to be the most challenging, yet persevere. The results may be enormously worth it.

This article is based on information in Dr Libby’s book Exhausted to Energized.

How to get enough calcium when you don’t eat dairy

November 8, 2023 by Dr Libby Weaver

Most people are aware of the importance of calcium to bone health and that dairy products are a dietary source of this mineral. Yet, what about those who do not wish to or who cannot consume dairy foods?

The good news is it is certainly possible to get enough calcium without consuming dairy. However, it is important to be aware that it does require more planning with your food intake to ensure you are consistently getting enough. This is because although many other foods contain calcium, the amount of calcium in a typical serving of different foods can vary significantly, so you want to make sure you are getting enough overall.

Some great examples of dairy-free sources of calcium include fish with edible bones (such as sardines or tinned salmon with the bones), tahini, sesame seeds, almonds, chia seeds, green leafy vegetables (such as broccoli, kale, bok choy, to name a few), and firm tofu that is set with a calcium salt. While these foods are all fantastic to include for their calcium content (and all the other nutrients they provide), it is important to be aware that some of these require much larger quantities to be consumed in order to provide a similar amount of calcium to a typical serving of dairy. You’ll find a more complete list of dairy-free, calcium-containing foods at the end of this article.

Many people find it helpful to consume a calcium-fortified non-dairy milk (such as almond, rice, or oat milk) in place of dairy milk, as another way of including some extra calcium in their day. When these milks are fortified with calcium, their calcium content will usually be similar to dairy milk so this can be a simple swap if you are new to a dairy-free way of eating. However, there are huge differences in the quality of dairy-free milks that are available in supermarkets now. It is possible to find some that do not have additives and other ingredients that you don’t necessarily recognise as foods, but it requires reading the ingredients list. Essentially, you want to look for an option that contains fewer ingredients and all (or at least mostly) ingredients that you recognise—ideally the only extra thing added would be the calcium.

Calcium is one of the trickier nutrients to assess, as we can’t simply do a blood test to check if we are getting enough like we can with vitamin D. If you do see calcium on your blood test, be aware that this isn’t actually a measure of your dietary calcium intake so it cannot be used to guide your food intake, unfortunately. This is because if you aren’t consuming enough calcium, your body will take calcium from your bones to maintain your blood calcium levels within the normal range. This is because maintaining blood calcium levels is higher up on the survival priority list for our body than maintaining great bone health. So, your blood levels are actually a reflection of this regulatory mechanism rather than your dietary intake.

Other factors also influence our calcium requirements. For example, caffeine not only blocks calcium absorption, but it leaches minerals from bones, so the more caffeine we consume, the higher the requirement for calcium consumption. These are all reasons why I recommend consulting with a qualified, experienced nutrition professional if you wish to or need to begin a dairy-free way of eating, just to make sure that you are meeting your nutrient needs based on your food choices and preferences.

Sources of calcium

Sardines and other fish with edible bones
Oysters
Calcium-fortified non-dairy milk (aim for at least 100mg calcium per 100mL)
Firm organic tofu (tofu that is set with a calcium salt will be higher in calcium – the calcium salts may be listed as firming agent number 509 or 516 in the ingredients list)
Tahini (sesame seed paste)
Chia seeds
Almonds
Green leafy vegetables – e.g. broccoli, silverbeet, kale, rocket, Asian greens, parsley
Dried figs

The foods closest to the top of the list are richer sources.

How do I know if I have osteopenia?

November 8, 2023 by Dr Libby Weaver

Unfortunately, it’s not something that is commonly tested for unless there are certain risk factors or clinical signs present that suggest investigations are warranted. Part of the challenge with this is that it is not as simple as getting a blood test – it requires a body scan using special equipment (called a DXA, which stands for dual-energy x-ray absorptiometry).

The sooner we identify poor bone health, the better – for several reasons. Firstly, you don’t want to wait until loss of bone mineral density has progressed all the way to osteoporosis and you’ve had a fracture. This can greatly impact quality of life. Secondly, changes made earlier in life to optimise your bone health can have a greater impact than they do later on. For example, making sure our bones are as healthy as possible by around 30 years of age can help to prevent or delay the development of osteopenia later in life.

So, you actually don’t want to wait for there to be a problem. The best time to support your bone health is now – regardless of your age.

Factors that increase your risk

Unfortunately, females are at a higher risk of developing osteopenia – particularly when estrogen is low. This is one reason why we typically hear about osteoporosis rates increasing post menopause. However, certain hormonal conditions or disruptions that involve lower estrogen levels in pre-menopausal women are also a problem – a symptom of this can include a lack of periods or infrequent periods. This can occur with chronic undereating and/or overexercising (either intentional or unintentional), for example.

There are many other factors that can contribute to low bone mineral density too, including:

Nutritional factors – particularly inadequate calcium, magnesium and boron intake and vitamin D deficiency
Low muscle mass
A lack of regular weight-bearing movement
Smoking
Long-term use of certain medications, such as steroids and proton-pump inhibitors (a common type of medication that lowers stomach acid)
Certain medical conditions that are undiagnosed/untreated, such as coeliac disease.

Importantly, many of these factors are within our control – including how we eat and how we move.

How to support strong bones throughout your life

The nutrients essential to our bone health include calcium, magnesium, boron, vitamin D and vitamin K2. Foods abundant in calcium encompass a variety of options including leafy greens like broccoli and kale, as well as almonds, seeds like chia and sesame, tahini, sardines and salmon with edible bones, and firm tofu prepared with calcium salt.

If your digestive system permits, dairy products such as kefir, hard cheese, and yogurt also serve as calcium sources. For those prioritising bone health, fermented dairy alternatives like kefir and unsweetened yogurt are preferred, as they not only offer calcium but also contain some vitamin K2. Vitamin K2 is naturally produced by bacteria in our gut, however, as this is variable, food sources such as fermented foods, eggs, chicken and beef are important to include. Magnesium is found in leafy green vegetables, nuts and seeds (and butters/spreads made from these), seaweeds (such as kelp) and cacao.

Equally as important, if not more important to bone health is muscle mass. Most often it’s a case of the bigger our muscles, the stronger our bones. Regular weight bearing exercise improves and maintains bone density. Resistance training activities such as weights, yoga, Pilates, skipping, dancing, walking and sports like tennis, basketball and netball will help to activate our osteoblasts – the cells that form new bones – and support good tensile strength.

Please note:
If you suspect you may have a condition that could be impacting your bone health, please consult with your GP. It’s important not to make any changes to prescribed medications without consulting your medical practitioner.

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