reception, Author at Glenville Nutrition Clinic

How To Improve And Boost Your Immune System Naturally

As the cold season approaches it’s time to boost your defences.

Common signs of reduced immunity include frequent colds, flu, fatigue and recurrent infections like cystitis or thrush. Your immune system is the body’s built-in defence against illness. It identifies and fights off bacteria, viruses, and other foreign substances.

Factors like poor nutrition, stress, lack of sleep, smoking, and excess alcohol can weaken your immune system.

Here are some simple and effective ways to naturally enhance your immune health:

1. Maintain A Balanced Diet

A well-nourished immune system is key to staying healthy. Nutrients are essential for immune cell renewal and defence against infections. Eat a variety of fresh, seasonal foods with plenty of leafy greens, berries, tomatoes, and nuts. These contain antioxidants such as beta carotene and vitamin E. Whole grains and seeds are rich in zinc, which supports immune functions.

2. Manage Stress And Sleep Well

Chronic stress and poor sleep can weaken immunity. The average amount of sleep has reduced from 9 hours in the early 1900s to 7.5 hours today. Quality sleep is vital for cell repair and overall health. Lack of sleep can leave you feeling irritable, exhausted, and vulnerable to illness.

3. Add Garlic for Extra Protection

Garlic, part of the onion family, is a powerful immune booster with a long history of medicinal use and value. It increases white blood cell activity and enhances natural killer cells, which fight infections.

4. Stay Hydrated. Water is essential for maintaining a healthy immune system. It helps transport nutrients to cells, flushes out toxins, regulates body temperature, and keeps your mouth and throat moist, reducing your risk of catching colds. Drink regularly throughout the day – don’t wait until you’re thirsty, as thirst and dark yellow urine are signs of dehydration which is what you are looking to avoid.

5. Include Omega-3 Fatty Acids

Oily fishlike salmon, mackerel, and sardines are rich in omega-3s, which boost the activity of white blood cells. These fatty acids are known for their heart-protective benefits and immune-boosting properties. If you don’t inlcude fish in your diet, consider an algae-based omega-3 supplement.

6. Brush Your Skin For Better Immunity

Dry skin brushing stimulates the lymphatic system, helping to transport toxins, bacteria, and dead cells to lymph nodes for elimination. Spend 2–4 minutes daily brushing your skin before showering. It improves circulation and aids in detoxification.

7. Practice Deep Breathing

Deep belly breathing boosts immunity by increasing oxygen flow. Oxygen is vital for immune cells, particularly natural killer cells, that fight viruses. Deep breathing helps pump the lymphatic system, aiding the removal of toxins. Take a few moments daily for deep, mindful breaths.

8. Exercise Regularly

Moderate exercise like brisk walking for 20 – 30 minutes daily can increase the production of immune cells and enhance immune function. Studies have shown that regular walkers have about 25% fewer colds compared to non-exercisers. Other good exercises include swimming, cycling and gentle jogging. Even small actions like taking the stairs can make a difference.

9. Key Nutrients for Immune Support

Vitamin C is essential for immune cell health and reducing infection duration. Incorporate citrus fruits, bell peppers, and leafy greens.

Zinc supports immune function and is needed by every cell in the body. Good sources include nuts, seeds, and whole grains.

Vitamin D is crucial for immune health as vitamin D triggers T cells to fight off pathogens. In winter, sunlight exposure is limited, so consider supplementing. Adequate vitamin D levels also support bone health and may help prevent various conditions such as heart disease, depression, and autoimmune disorders.

10. Boost Gut Health with Probiotics

About 70% of your immune function is in the gut. A healthy gut barrier prevents harmful bacteria and viruses from entering your bloodstream. Probiotics, found in fermented foods or supplements, increase beneficial bacteria which in turn support a stronger immune response. By following these practical steps you can naturally boost your immune system and improve your overall health. Stay active, eat well, manage stress, and keep hydrated to give your body the best chance of staying strong through the colder months.

If you would like to explore whether a consultation with an expert nutritionist at the Glenville Nutrition Clinic could help you, please contact us on 01892 515 905 or send us an email at reception@glenvillenutrition.com

Essential Nutrition Tips for Getting Pregnant Later in Life

A recent report created the following headline in the national press Fertility rates in England and Wales falls to lowest level since records began in 1938.

Interestingly, whilst the headline may make us think of infertility as the main reason, it is not the foundation behind the report as this decline isn’t solely due to fertility challenges with conception.

Women are increasingly having children at older ages, with only one in five women born in 1997 having a child before the age of 25 – the lowest of any earlier generation. The average age of having a child is now 30.3 – a figure that has been increasing since 1975.

Not feeling ready, financial pressures as well as career choices and not finding the right partner are preventing millennials who want children from trying to have them, research from the UCL Centre for Longitudinal Studies has found.

In today’s fast-paced world, where career goals, personal growth, and financial security often take centre stage, starting a family is increasingly becoming a later-in-life decision.

This shift brings a new set of opportunities and challenges, especially when it comes to preparing the body for pregnancy after years of a demanding lifestyle. Nutrition plays a vital role in this journey, helping both women and men ensure they’re in their best possible health when the time feels right. This blog explores how a structured approach to nutrition can empower those opting for later parenthood, with practical guidance on boosting fertility, and creating a solid foundation for a healthy pregnancy – whenever the timing feels right.

Improving Egg Quality

It is important to note that fertility in women is known to precipitously decline after the age of 35.

Women are born with a fixed number of eggs, and while the quantity naturally declines over time, the focus should shift to enhancing egg quality as we age. Ensuring that egg quality is as good as possible is an important factor that we can improve upon.

Research consistently shows that egg quality is the key factor in determining pregnancy success for women of advanced reproductive age, highlighting the importance of a nutritious diet to support both conception and a healthy pregnancy.

It is also worth noting that sperm quality is critical here also. Most sperm will arrive at the egg for conception with a certain degree of damage after an arduous journey.

The egg needs to be strong enough to be able to fix some of these sperm problems itself. This is really a remarkable capacity of the egg. However, if egg quality is already a concern, making sure the sperm is as healthy as possible is important – giving the egg an easier job to do.

Omega-6 to Omega-3 Ratio – Disproportionately High in Modern Diets

One food group that has a big impact on fertility is the omega-6 and omega-3 fatty acid consumption. Today, the Western diet provides an omega-6 to omega-3 fatty acid ratio of as high as 25:1, which is in stark contrast to the 1:1 ratio historically consumed by humans.

This means we are taking in a whole lot more Omega-6 than ever before with no corresponding increase in Omega-3, and it’s not helping our fertility.

Omega-6 is an essential fatty acid, so our body needs it in moderation from healthy sources. The problem isn’t that we are suddenly overeating healthy foods like walnuts, tofu and peanut butter. The recent increase in Omega-6 consumption has come largely from an increase in the consumption of corn, soybean and other vegetable oils high in Omega-6, mostly ingested via processed foods.

In order to effectively improve the quality of our eggs, we need to substantially increase our Omega-3 intake while ideally reducing our dependence on processed foods high in Omega-6. Consuming Omega-3s (DHA and EPA) have been shown to be beneficial in the most critical areas of early reproduction.
They have improved the time it takes to get pregnant, encouraged egg maturation and aided in embryo implantation. All vital steps on the way to a healthy pregnancy.

In addition, Omega 3s actually stimulate improvements in the actual quality of the egg in terms of chromosomal and mitochondrial health. As is often highlighted, chromosomal defects are the most common cause of lost pregnancies, of which women over 35 are more at risk. So, knowing that there is something you can add to your diet or take as a supplement is empowering knowledge.

Part of how Omega-3s achieve this feat is by reducing inflammation in the body. They inhibit the genes that trigger the inflammatory process. Inflammation is a normal defence mechanism in the body, but when the body is constantly in this state, it can cause a range of damage.

Other Key Nutrients

Certain key nutrients have been shown to support egg quality by promoting cellular health, improving antioxidant defences, and optimising hormonal balance. Here’s a look at some of the most important ones:

Coenzyme Q10 (CoQ10)
CoQ10 is a powerful antioxidant that helps support energy production within cells, including egg cells. Studies suggest it may help improve egg quality, particularly in women over the age of 35, by combating oxidative stress and supporting mitochondrial function, which is crucial for egg health.

Vitamin D
This vitamin plays an essential role in reproductive health, and low levels are associated with reduced fertility. Vitamin D helps regulate hormone production and supports ovarian function, so maintaining optimal levels is critical for egg quality.

Folate (Vitamin B9)
Folate is essential for cell division and DNA synthesis, making it crucial for the development of healthy eggs. Folate also helps reduce homocysteine levels, an amino acid that can negatively affect fertility if elevated.

Vitamin E
Another potent antioxidant, vitamin E helps protect eggs from oxidative stress and can support better cell membrane integrity. Some studies have suggested that adequate vitamin E levels may be beneficial for egg quality and overall fertility.

Iron
Sufficient iron levels are necessary for proper ovulation and egg health. Women with low iron levels may experience irregular ovulation, so incorporating iron-rich foods, like lean meats, legumes, and leafy greens, can support fertility.

Zinc
Zinc is involved in DNA synthesis, cell division, and hormone production, all of which are important for egg health. Adequate zinc levels support the maturation of eggs and help regulate ovulation, which is critical for fertility.

Selenium
This trace mineral is an antioxidant that helps protect eggs from oxidative damage. It also plays a role in supporting overall reproductive health by contributing to hormone balance and reducing inflammation.

Incorporating these nutrients into a balanced diet, either through food sources or supplements when recommended, can be a powerful approach to supporting egg health and enhancing fertility for those planning for pregnancy later in life.

How to improve your cholesterol levels

October marks National Cholesterol month, which reminds us of the importance of managing our cholesterol levels to maintain a healthy heart.

What is cholesterol?

Cholesterol is a type of fat belonging to the category of steroids that exists in all our cell membranes. It is vital for such functions as nerve transmission, the formation of vitamin D needed for bone health, the manufacture of our sex and of some of our stress hormones, and for the formation of bile. Approximately 80% of our total cholesterol needs are synthesised in our liver whilst only 20% comes directly from our diet.

Dietary wise, is cholesterol good or bad for you?

High cholesterol levels have been implicated in the progression of heart disease and gall bladder disease. We do need cholesterol but certain factors such as a diet low in fibre, high in sugar and alcohol, high in caffeine, high in saturated fat and certain lifestyle factors such as stress, low exercise and smoking have been implicated in higher-than-normal levels which could be bad for your health.

Lowering your cholesterol levels via your diet is not a matter of simply cutting out the cholesterol containing foods. In fact, studies show that eating a diet containing moderate amounts of cholesterol, for example eggs, is not associated with an increased risk of heart disease.

Your key dietary considerations are as follows:

Alter the type of cholesterol you have by increasing the HDL form. This can be done by increasing exercise, reducing stress levels and introducing foods such as garlic, soya and the good essential fatty acids.
Remove foods that may interfere with the regulation of cholesterol synthesis which includes alcohol, caffeine and refined sugars.

Dietary recommendations to reduce your cholesterol levels

Introduce brown rice into your diet at least 4 times a week
Increase pulses and legumes into your diet such as lentils, chickpeas and beans
Consume fresh fruits and vegetables.

Make sure you are eating the right fats

Reduce your intake of fatty meats, such as sausage meat, pates, bacon, lamb and pork
Limit your intake of dairy produce, make the switch from full fat milk to semi skimmed or even better change to organic soya milk
Consume fish at least 3-4 times per week, especially in the form of wild or organicsalmon, mackerel, sardines, pilchards and herring
Eat nuts; they are also a source of essential fatty acids, minerals and other beneficial nutrients. Previous studies have shown that ingestion of nuts, particularly walnuts or almonds, may lower serum cholesterol levels
Increase your soya intake, soya beans are high in plant oestrogens, which have an antioxidant effect and phospholipids, namely lecithin, which help to escort unwanted cholesterol out of the arteries and stop too much entering in the first place
Eat garlic, beneficial qualities include its ability to reduce cholesterol levels and protect cholesterol from oxidation
Drink green tea, evidence shows it may help reduce cholesterol, however it does contain a small amount of caffeine so be moderate with your intake
Reduce your intake of sugar, avoiding foods that contain refined carbohydrates including biscuits, cakes, puddings, pastries, sugared breakfast cereal, carbonated drinks, chocolate, and other confectionery, ice cream, jams, processed and canned foods
Alcohol, for women have no more than one drink per day or two per day for men ensuring that you have at least two alcohol free days per week. ‘One drink’ has no more than ½ ounce of pure alcohol, e.g. 12oz beer, 4oz wine, 1-1/2oz 80% spirits or 1oz 100% spirits
Reduce caffeine intake, avoid stimulants which include coffee, tea, chocolate and sugar. Alternatives that can be used are herbal and fruit teas, diluted fruit juice, vegetable and fruit juices.

Dr Glenville Talks About The BBC Panorama Menopause HRT Crisis

The thought-provoking BBC Panorama programme on the Menopause Industry has uncovered some frightening information about how some private menopause clinics are prescribing high levels of oestrogen to women to help manage their menopause symptoms.

In one case, instead of 100mcg, the dose which manufacturers have established as safe through clinical trials, a patient was prescribed 300mcg (three times the maximum licensed dose).

Too much oestrogen can lead to thickening of the womb lining which is a precursor to endometrial cancer.

It is so important to understand HRT is not for everyone and if a woman decides to use HRT, then it needs to be prescribed in the right dose and continuous support and guidance are needed.

The menopause is a natural stage in a woman’s life, not a stage of decline, and experts are now publicly campaigning that it should not be ‘medicalised’. These experts are looking to educate all women that the menopause is not a medical condition to be treated by replacing hormones with HRT.

Expert commentary in the British Medical Journal, reports that the way the menopause is currently being portrayed is signalling ‘decay and decline’ and many women end up expecting the worse around this stage in their life.

So it is wonderful that menopause is not now seen as a taboo subject, but celebrity campaigns have contributed to the overmedicalisation of this natural stage in a woman’s life by stating that the only solution at the menopause is HRT.

HRT is routinely used to help alleviate menopausal symptoms, such as night sweats, hot flushes and mood swings. It contains oestrogen, which reduces symptoms – but as this can thicken the womb lining, another hormone, progesterone, is often prescribed to protect the womb.

Calls are being made by one private menopause clinic to ‘rebrand’ the menopause as a “hormone deficiency syndrome or disease”, which of course suggests that all women will need to replace those hormones with Hormone Replacement Therapy which is good for the pharmaceutical industry.

In America, since 2003 they have been regulated to refer to it as HT, Hormone Therapy (and not Hormone Replacement Therapy) as they have acknowledged it is not replacing hormones that should be there at this stage in a woman’s life and as with any medicine there are concerns around side effects.

Menopause can feel like a roller coaster of fluctuating hormones, but did you know your body is already working with you during this transition? As the body naturally reduces oestrogen production, your adrenal glands step in, creating their own form of oestrogen to help maintain balance.

Instead of adding more hormones, let’s focus on supporting your body’s natural process through proper nutrition, stress management, and self-care.

Did you know that nutrition can play a major role in how you feel during this transition? Proper nutrition helps manage symptoms like hot flushes, fatigue, and mood swings while supporting bone health and heart health. I have been looking after women for over 35 years and I have seen how nutrition can help you through this natural transition. Even if you take HRT, diet is important for your overall health and wellbeing.

Here’s some examples on how to thrive:

Eat a healthy Mediterranean diet containing phytoestrogens like lentils, soya, chickpeas, flaxseed to help balance your hormones through this transition.

Omega-3s: Fatty fish, walnuts, and flaxseeds help reduce inflammation and mood swings.
Whole grains & fibre: To stabilise blood sugar and support digestive health. Antioxidants: Berries, nuts, and colourful veggies for skin and heart health.

Small changes in your diet can make a big difference during menopause.

Prioritise your health and embrace this new chapter with confidence! As women we can live 30 to 50 past the menopause so you want to live that in good health, whether you choose to stay on HRT or are looking for more natural solutions.

Omega 3 Supplements and Atrial Fibrillation

A recent report, as carried in the British Medical Journal (click here to read) has suggested that taking Omega 3 supplements can increase your chance of Atrial Fibrillation. However, it is the ratio of EPA to DHA in the fish oils that is the cause of concern. With too much DHA and not enough EPA triggering Atrial Fibrillation.

The NHP Omega 3 has been formulated with the correct ratio of EPA to DHA and does not have a dominance of DHA.

Dr Marilyn Glenville PhD, the UK’s leading nutritionist specialising in natural health, advises the ideal daily intake ratio of Omega 3s is 770mg of EPA and 510mg of DHA from wild fish only caught in deep seas.

There are many benefits to taking the right ratio of EPA and DHA as they have been linked to a reduction in the risk of heart disease. It’s thought that they could do this in several ways, by reducing a type of fat in your blood called triglycerides, high levels of which are linked to a greater risk of heart attack and stroke. Improve circulation and maintaining a healthy heart rhythm.

The report also stated that over-the-counter fish oil suffers from a lack of purity and consistency, as well as the potential contaminants and heavy metals such as mercury that come with fish.

The fish in NHP’s Omega 3 Support is from the body of the fish rather than the liver as in cod liver capsules. Fish absorbs toxins, and heavy metals and oil taken from the liver – the organ of detoxification – is likely to have higher quantities of these.

NHP’s Omega 3 Support is certified Kosher and Halal approved, this product also carries the Friends Of The Sea Logo. Friends Of The Sea is a project of the World Sustainability Organisation for the certification and promotion of seafood from sustainable fisheries and sustainable aquaculture. It is the only certification scheme which certifies wild and seafood.

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