St Mary Cray Practice

08/02/2026

Please only take supplements if advised to do so

A varied whole food diet should give your body all the nutrients it needs, however there will be times when supplements are required such as dietary restrictions or health conditions.

In the UK, vitamin D is required especially during the winter months; our body makes vitamin D from direct contact of the sun on our skin.

Iron: best taken on an empty stomach, combined with vitamin C (glass of OJ) can increase absorption.
Iron tablets should not be taken with dairy products, calcium supplements, caffeine, high-fiber foods, or antacids.
If unable to tolerate on an empty stomach, can be taken with a small amount of food.

B12 - best taken on empty stomach

Vitamin D - is fat soluble, take with a meal

Calcium carbonate- with a meal (needs stomach acid)

Omega 3 - is fat soluble, may be better absorbed with small fat containing meal/snack

Magnesium- with or without food, Mg glycinate in the evening if taking to help with sleep

Vitamin C - with or without food, doesn’t matter

Creatine - with carb or protein post workout or any time of the day, doesn’t matter, as long as taken daily, consistency is key

Correcting vitamin or micronutrient deficiencies can prevent chronic diseases

05/02/2026

Some facts about HPV.
There are over 200 types of HPV
14 types can potentially cause cancer
-cervical, vaginal, vulval, a**l, head and neck & pe**le cancer

HPV vaccine only protects against some types, hence cervical screening is still necessary

HPV does not cause symptoms, there is no treatment and usually the immune system will get rid of it within 2 years.
However, sometimes the virus stays dormant in the body without causing symptoms or being detected by the test.

The dormant virus can reactivate and when it is active it can be detected again on the test.
We are unsure why it reactivates but it can be due to changes in immune system

Smoking, immunosuppressant medication, HIV, autoimmune diseases can affect how well your body can clear HPV

02/02/2026

Remember to self check at least once a month
Get to know what’s normal for you
Catch changes early and seek medical advice

01/02/2026

Creatine is one of the safest and most well-researched dietary supplements.

It temporarily raises creatinine levels so may affect kidney function tests, it is not harmful for people with healthy kidneys, PLEASE STOP 2 weeks before your blood test to get accurate results and not give your doctor a fright!

it works best as part of a balanced diet that includes adequate amounts of carbohydrates, proteins and fats; adequate hydration; consistent sleep; and a personalised strength-training routine

For most adults, 3–5 grams daily is sufficient
We know many of us are not having the recommended amounts, especially women

Consistency is key, take daily including rest days.
Can benefit brain health for women even if not exercising

Benefits of Creatine for Women
Muscle Health and Strength
* Muscle Preservation: Creatine supplementation may help preserve muscle mass in women, especially during perimenopause and menopause when estrogen levels decline. This decline is linked to muscle loss.
* Strength Gains: Studies indicate that women who engage in resistance training while taking creatine can experience increased muscle strength and growth. However, the extent of these benefits may vary compared to men.
Cognitive Function
* Brain Health: Emerging research suggests that creatine may support cognitive function in women, particularly those over 60. It may enhance short-term memory, reasoning, and overall brain health.
* Mood Improvement: Some studies indicate that creatine supplementation can improve mood and reduce mental fatigue, especially during stressful periods.
Dietary Considerations
* Dietary Sources: Women, particularly those on vegetarian or vegan diets, may have lower creatine levels since it is primarily found in animal products. Supplementation can help bridge this gap.
Safety and Recommendations
* General Safety: Creatine is generally considered safe for most women. However, it is advisable to consult a healthcare provider before starting supplementation, especially for those with underlying health conditions.

https://pmc.ncbi.nlm.nih.gov/articles/PMC12086928/

https://www.healthline.com/health/menopause/should-women-take-creatine

27/01/2026

Please help raise awareness and share/repost, discuss with others.
The young adults I have seen, usually put up with their symptoms and expect it to improve by itself. Sometimes it is their friend/family member who notice they are walking differently or struggling.
Prompt recognition and treatment is important

26/01/2026

There are many anticholinergic medications which treat various conditions such as urinary symptoms, Parkinson’s, depression, antihistamines.
Some of these medications have shown stronger association with dementia than others.
It is very important to have regular medication reviews.
Anticholinergic medications block acetylcholine which is involved in transmitting messages in the nervous system.
As we age we produce less acetylcholine hence the medications are more likely to cause memory problems in older adults.

Some people may be on more than one anticholinergic medication.
Higher dose and longer use increases the risk.
The studies show as association, not cause.
Do not stop any medication without speaking to your Dr first.

24/01/2026

For optimal absorption, supplements should be taken at certain times and some supplements should not be taken at the same time.

22/01/2026

18/01/2026

Don’t do it!

16/01/2026

🤰 Vaccines in Pregnancy: Protecting You and Your Baby 💙

The image below shows the vaccines recommended during pregnancy - and alongside these, the flu vaccine is also really important.

Pregnant women and young babies are at higher risk of serious illness from flu. Having the flu vaccine during pregnancy helps protect you and passes protection to your baby, helping keep them safe from birth.

✅ Free on the NHS
💙 Available in every pregnancy and right up until birth
📅 Available until 31 March

If you’re pregnant and registered with a Crays practice, please book your flu vaccine as soon as possible.

Speak to your GP or midwife for more information.