Penarth Nutrition, All appointments now ONLINE. Penarth Physiotherapy Practice & Pilates Studio The Courtyard Victoria Bridge, Penarth (2026)

Gain more energy, improve digestion, manage weight, and balance mood with easy to follow nutrition and lifestyle solutions.

17/06/2026

🧀Jarlsberg is a Norwegian cheese that is particularly rich in types of vitamin K2 which are produced by the bacteria used during fermentation.

🦴Vitamin K2 helps activate osteocalcin, a protein involved in bone formation. Once activated, osteocalcin can bind calcium and help incorporate it into bone tissue.

👩🏻‍🔬A 2022 randomised clinical trial found that daily consumption of 57g of Jarlsberg significantly increased osteocalcin and bone turnover markers in healthy women. The effects were not seen in those eating Camembert, which has similar fat and protein content but no vitamin K2.

👩🏻‍🔬The researchers also identified a compound called DHNA produced during Jarlsberg’s fermentation process which may contribute to these effects beyond vitamin K2 alone.

⁉️However….
The research is small, relatively short term and more studies are needed before firm conclusions can be drawn.

💁🏻‍♀️But my take is that the mechanism is plausible, the findings are interesting and Jarlsberg is also a good source of calcium and has protein.

🛒As I’d be buying cheese anyway, Jarlsberg is a sensible choice as part of a varied, bone friendly diet.

🧀It’s not a magic bullet but it might just be the most interesting cheese in the supermarket.

Save this if you’re building a bone-friendly plate and follow along for more in this series.

28/05/2026

Our bones breakdown and rebuild themselves everyday but as we get older process slows down which can lead to a decline in bone density.

To support bone health we need a combination of nutrients (not just calcium).

An eating pattern based on brightly coloured plants, healthy fats, legumes and quality protein will provide a good range of bone supporting nutrients. This type of diet can also help to reduce inflammation in the body and has been associated with higher bone density and fewer fractures.

I’m going to mention protein again! It’s a fundamental building block for the bone matrix. Protein intake also stimulates the production of osteoblasts, which are the cells responsible for bone formation.

And of course we all need to be moving our bodies. Weight-bearing exercises play a crucial role in preserving bone density and promoting overall bone health.

This is part of an ongoing series on bone health for women over 40. Save this one and follow along 🦴

18/05/2026

There are lots of discussions around menopause and weight gain but I would love women to think about their bones and muscles!

🦴Bone loss can have a huge impact on our long-term health, mobility, strength and independence.

🥛In terms of nutrition one of the biggest misconceptions is that bone health is just about calcium - but protein intake is incredibly important too.

🧱Bone is built on a collagen rich protein matrix and muscle strength helps to stimulate and protect bone through movement and resistance exercise.

💪🏻This is one reason why preserving muscle mass becomes so important during and after menopause.

⭐️Some of the things I focus on personally and discuss regularly with clients include:
 • Adequate protein intake • Resistance training & impact • Calcium-rich foods • Gut health • Blood sugar balance • Anti-inflammatory foods • Eating enough overall • Sleep and recovery

This is an area I’ll be talking about more because I think we need a much broader conversation around bone health in women over 40.

Address

All Appointments Now ONLINE. Penarth Physiotherapy Practice & Pilates Studio The Courtyard Victoria Bridge
Penarth
CF643

Telephone

+447999552473

Website

http://www.penarthnutrition.co.uk/

Alerts

Be the first to know and let us send you an email when Penarth Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Penarth Nutrition:

Penarth Nutrition