Welcome To Week Six
This week our focus is Annual Checks.
There’s more to coeliac disease than just avoiding gluten (although it’s a big “just”…). You also need to keep an eye on your blood levels of some nutrients as well as your bone health. Below is a list of checks to get and when to get them.
If you haven’t seen your GP or dietitian in a few years, it might be time to get checked out.
Iron
People with coeliac disease are often low in iron when they are diagnosed but some people can still have problems later on. This can be due to not eating enough iron or there may be a tiny bit of gluten coming in somewhere that is making it hard for your body to absorb iron. You can start to feel the effects of low iron quite quickly with slightly lower energy as well as problems concentrating. People often put up with these symptoms for years before getting checked. Don’t wait! Get your iron checked every year as part of looking after your coeliac disease. Ask your GP to check Haemoglobin (which is the iron in your blood) and your ferritin (which helps to see what your body’s stores of iron are like). If either of these are low, do check in with your dietitian to see if you are eating enough iron or if you might be getting some hidden gluten.
Vitamin D
You need vitamin D for healthy bones and this is another nutrient that can be low in coeliac disease. Quite often people are diagnosed with coeliac disease after first finding out that they have low vitamin D. vitamin D helps you to absorb calcium and keep bones strong and healthy. Osteoporosis is more common in coeliac disease which is why it’s important to keep checking your vitamin D. Do make sure you are taking your Vitamin D supplement every day – 15 micrograms per day for adults and children 13 and over; children aged 1-4 need 5 micrograms; children from 5 to 12 need 10 micrograms.
B Vitimins
Folate (or folic acid) and vitamin B12 can also be low in people with coeliac disease. Being low in B12 or folate can cause anaemia, fatigue, loss of concentration, and nerve damage. The nerve damage can become permanent if it is not discovered soon enough. This is why it’s important to keep checking these vitamins every year.
Thyroid
The genes that cause coeliac disease are the same genes that cause thyroid disease – especially underactive thyroid. Your thyroid controls you metabolism so when it is low you get tired, cold, constipated, you may gain weight and you may lose hair. This is very easily treated which is why we recommend that you get your thyroid checked every year once you have coeliac disease. Some recent research suggests that being diagnosed with coeliac disease and starting a strict gluten free diet may help to reduce your chances of developing other autoimmune disease including underactive thyroid.
Coeliac Bloods
A blood test called a tTG is used to help diagnose coeliac disease but it’s also one way to help check if you are eating some gluten. Getting your tTGs checked every year is useful as part of monitoring how you are doing when it comes to coeliac disease. It doesn’t entirely reflect what is going on in your gut, but it can give you some guidance about it. It’s not unusual for people to accidentally eat gluten because the recipe for their favourite food changed or there was suddenly gluten on site and they hadn’t realised. Do check your food list every year when it comes out to make sure your favourite foods are still gluten free!
DXA or Bone Scan
People who are diagnosed with coeliac disease as adults should have a bone scan around the time that they are diagnosed. If you haven’t had this, do talk to your GP. After that, you definitely don’t need a regular bone scan unless your GP recommends it.
Osteoporosis is more common in people with coeliac disease – and it seems to be more common in people who seem to have milder symptoms when they do eat gluten. Why? Because people who are very sick after they eat gluten, strictly avoid it. Whereas people who get very mild reactions, tend to eat more gluten and this is affecting their bone health in the long-term. Remember: there is no such thing as “slight or severe” coeliac, there are only slight or severe *symptoms* to coeliac disease. Stay gluten free to be sure.
So, what is your annual checklist?
- Iron and Iron Stores
- Vitamin B12
- Folate
- Vitamin D
- tTGs (coeliac bloods)
- Thyroid
Check out our recipes for this week. This is not a menu plan but a collection of ideas that you can try as you go. We will add some new recipes each week along with more tips and a focus on nutrition.
Join physiotherapist Cathy for week six. This week we will focus on relaxation exercises. It’s important to take the time for your body and mind to rest. Learning how to incorporate breathing exercises into our daily lives can be very beneficial in reducing stress.
The information provided in these videos is intended for general guidance and educational purposes only. Always seek the advice of your own general practitioner, chartered physiotherapist, or other qualified health provider with any questions you may have regarding your medical condition or treatment.
As the creator of these videos, I am not liable for any injury or damage that may occur as a result of following the exercises or techniques demonstrated. Consult with your healthcare provider before starting any new exercise program, especially if you have any pre-existing health conditions or injuries.
These videos are not a replacement for individualised assessment and treatment provided by your own chartered physiotherapist or healthcare professional. By participating in these exercises, you agree to do so at your own risk.
Pilates Week 6
Exercise
Welcome to week 6 of our exercise program. The final week!
You can now progress to week 6 of the couch to 5km or to whichever week suits your progress to date. The finish line is in sight. Whatever week you are at – you’ve been moving, you’ve committed to the process and you should be very proud of yourself.
In week 6 – sessions 1 and 2 – there are now 8 exercises per session.
Each exercise is performed 12 times (12 reps). Take a 15 seconds rest between each exercise as well as the 30 seconds rest after each set. Complete 3 sets to finish.
As always substitute exercises from previous sessions if you need to.
We’ve been building the number of sessions week by week and by now you should be as fit as a fiddle !! It’s a huge commitment to give yourself the time to commit to these sessions every week so give yourself a clap on the back.
On a related topic, do not underestimate the benefit of a good nights sleep. Ideally an average of 7-8 hours per night. If you don’t sleep well the body can feel slow and lethargic the next day – not ideal for exercising. I could write an essay on the importance of sleep but we all know how much better we feel if we sleep well. Give yourself time to wind down in the evening. Turn off the screens at least an hour before bed (yes I know this is a challenge), have some relaxing herbal tea, leave the stresses of the day to one side.
Enjoy your sixth week.
I truly hope this is only the beginning for you and you will continue to exercise and reap the benefits of healthy lifestyle. You are never too old or too young to start looking after your body. You only get the one body so do your best to look after it.
As always, feel free to contact me on suzanneclarkept@gmail.com with any questions or queries.
Week Six Workout Plan
Night-time Mindfulness Meditation
Join Aideen Burke, Mindfulness and Yoga teacher from Eat.Create.Be for the week 5 of your mindfulness course. Today we will be looking at a night time routine as our task. We will be trying to harness in a mindful ritual for your evenings.
In this weeks session we will do a ten-minute evening mediation, to bring a mindful routine to close off your day, get yourself ready for bed and tune in to this relaxing body scan and mindfulness meditation.
