Frailty and vitamin C

This essay about frailty and vitamin C is part of the greater well-being for Christians series given at the Church of the Ascension, Hilton.

Can we prevent frailty? How is it defined? Is it already too late?

Never was prevention more important; far better than seeking a cure after granny is already frail and taken a fall.

Regaining your well-being and preventing frailty syndrome are both ongoing spiritual battles. Neither will be easy.

John Bunyan

I saw then in my dream that Christian went on his way, that is until he came to the bottom of the hill. There he found, beside the path, three-men fast asleep with chains attached to their heels. The name of one was Simple, another was Sloth and the third Presumption.

Understanding the role of vitamin-C in frailty really is simple; but if we are slothful in not making sure we have it daily or presume that only others become frail, then we need to beware.

Chains of sloth

No more shall there be an old man who does not see out his days.

What is frailty syndrome?

• Low grip strength
• Low energy
• Slowed walking speed
• Low physical activity
• Unintentional weight loss
  

If any three of these are present it means you have frailty syndrome^[3].

Low grip strength

• Opening a bottle?
• Using scissors or gardening-secateurs.
  

These are my wife's fingers. She has rheumatoid arthritis but because of our commitment to an anti-inflammatory diet, she has no pain. But I have to open tight bottles. She uses secateurs daily, for gardening and to strengthen her hands.

• 10 top anti-inflammatory foods
  

Low energy

• Medical checkup. Are you anaemic?
• Sloth?
• Pain?
  

Slowed walking speed

• Mark out 4.6m; about 5 paces.
  
• Can you walk it in 6 or 7 seconds?

Low physical activity

• Sloth?
• Too busy?
• Computer potato?
  
• Sore ankle?
  

Unintentional weight loss

1. Have you unintentionally lost 4.5kg or more in the last year?
2. Microbiome; should you be having a probiotic like kefir?
3. Could you have Coeliac Disease? Then the only flour you can eat must be made with the sourdough method.

• How to make kefir in five minutes.
  

Research

• Vitamin C 
  
• Folic acid (B9) 
  
• Vitamin B6 
  
• Vitamin E
  

If you are having inadequate supplies of any one of these four vitamins from your food then you are far more likely to become frail long before your time.

Vitamin C

Vitamins were unknown in the 18th-century when British captain Anson circumnavigated the world. Out of 1900 sailors, 1400 died, mostly of scurvy. Scottish doctor James Lind proposed they start eating limes.

They didn't know it but a vitamin C deficiency was and still is the cause of scurvy. Dr Lind found there was a simple cure; limes. He should have been knighted.

• Scurvy
• Tiredness, lethargy, and malaise
• Depression
• Weak ligaments and tendons (collagen)
• Gum disease
• Poor slipped disc healing
• Fragile blood vessels^[1]

What is collagen?^[2]

• Collagen is the glue that holds our cells together.
• Vitamin C is fundamental in the synthesis of collagen^[2].
• Do you have weak ankles?
• Have you had recurrent slipped discs?
• Is your skin sagging and wrinkled?
  

How much vitamin C?

The required daily amount is about 90mg; but if deficient then 500 per day for a few weeks.

• 1 grapefruit 70mg
• 1 orange 51mg
• 1 lime 20mg
• 1 lemon 31mg
• 1 cup red pepper 116mg

More than half is found the pulp; the rest in the juice. Enjoying whole foods is the secret to preventing frailty and a vitamin C deficiency; and a host of other conditions.

Simple drinks with vitamin C

• Hot water and lemon
• Fruit drink - lime, mango and mint
• Citrus drink - orange, grapefruit and naartje
  
• Ginger, lemon and peppadew
• Salad - lettuce, pepper and avocado; lemon juice and olive oil.
  
• This spicy ginger and lemon-tea is a favourite in the late afternoon; I sleep much better.
  

Frailty and vitamin C

Frailty and vitamin-C is all about caring for the temple; we owe it to God and our families to eat plenty of nutritious food.

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