- With food intolerances (also known as a food sensitivities) once you have identified what you are reacting to and eliminated it, basically giving your digestive system a ‘break’ to improve your digestive health, then it is likely that you can then go back to eating those foods in moderation.
- Three months is the magic number to change the quality of your eggs, because it takes approximately that long for the follicles on your ovaries to develop before one is mature enough to release an egg at ovulation.
- Women are at risk of osteoporosis from the menopause onwards, when hormone levels reduce.
- BMI is not the best measurement for knowing if you are overweight. Muscle is heavier than fat, so a well-muscled, extremely fit person might register a BMI as high as an unfit rather overweight person.
- Sage is a botanical herb that has been used for centuries. Women often use sage as they go through the menopause and it has also been used to improve mental energy and alertness and reduce stress.
- Protein is a vital nutrient needed for your body to perform many functions, including the production of antibodies to resist infection and the formation of new tissue. Too much or too little protein may reduce the strength of your bones and increase the risk of fracture.
- You could have sex on a Monday and get pregnant on the Friday when the egg has been released. This is because the egg once released at ovulation only survives for about 24 hours but the sperm can live for up to seven days when the cervical mucus is alkaline.
- It is estimated that 45% of the UK population has a food intolerance. These intolerances can affect many parts of your body including:
- Skin – Eczema, urticaria, itching, rashes
- Gastrointestinal – Severe bloating, diarrhoea, constipation, flatulence, IBS
- Recurrent Infections – Chronic infections, frequent ear infections
- Mental / Emotional – Anxiety, depression, hyperactivity, insomnia, irritability
- Musculoskeletal – Joint and muscle pain, arthritis
- Respiratory – Asthma, rhinitis
- Others – Palpitations, water retention, headaches, fatigue, migraines, weight gain
- Your bones are at their strongest around the age of 30 and then they start to become weaker around the menopause which can lead to osteoporosis.
- Muscle takes up 5 times less space than fat so as you lose fat, you lose inches, your clothes feel looser and your body shape changes but your weight could stay the same.
- It is reported that every three seconds a bone will break somewhere in the world, because of osteoporosis. The good news is that fractures can often be prevented through healthy lifestyle choices.
- The word allergy is derived from Greek with ‘allos’ meaning different and ‘ergos’ meaning action, so when something foreign enters your body it has to take action by responding to that alien substance.
Your brain is amazing. You are born with all the brain cells you will ever have – about 100 billion. Most of the brain does not regenerate as you get older except the hippocampus – an area for learning which is important for long term memory and spatial navigation, so you want to keep your brain as healthy as possible.
But brain function can change as we older. The symptoms that are associated with a gradual decline in brain function like loss of memory and difficulty in concentrating, are described as dementia.
The two main forms of dementia are:
- Alzheimer’s (the most common)
- Vascular dementia
Alzheimer’s is caused by plaque and tangles developing in the brain. Plaque are clumpy spheres that float between the neurons and prevent the transmission of messages to each other and the tangles actually choke the neurons from inside.
Vascular dementia is a problem with the supply of blood to the brain. The risk of dementia increases with age and affects about 5% of people over the age of 65 but unfortunately is much more common in women.
And not only does the risk of developing Alzheimer’s increase with age but you can have a higher risk if there is a family history of the disease. So it is important to think about keeping your brain and memory working efficiently as well as working on prevention.
Helping you to stay sharp and focused and work on prevention
At the Glenville Nutrition Clinic you can receive expert advice on what is the best way to help keep your brain and memory function sharp no matter what age you are. We can also to help you work on prevention especially if you have a strong family history of Alzheimer’s.
We’ll start by sending you a questionnaire to complete before the consultation. You’ll list your health concerns, details of your typical diet and lifestyle habits including how much stress you’re under and we’ll analyse it before you come in to get an idea of the questions we want to ask and ensure you get the best from your consultation.
During the consultation, your nutritionist will discuss the most relevant tests for you depending on your health. Certain tests can be helpful in highlighting nutrient deficiencies that when corrected can reduce your risk of memory loss and Alzheimer’s.
You will be given advice on what to eat and what to avoid to help protect your brain function. Lifestyle issues such as stress and exercise will also be discussed.
If you would like to arrange a consultation, call 01892 515 905 (press option 1 when asked) or send an email to firstname.lastname@example.org to request a call back.
If you’re apple rather than pear shaped, with a tendency to gather fat around the middle, you’ll know how difficult it is to keep slim. What you may not know is how dangerous the fat around your middle really is (more so than fat on your thighs or bottom), increasing your risk of diabetes, heart disease, stroke, high blood pressure and certain cancers. Because of where the fat sits on your body, normal diets, even rigorous exercise regimes rarely work.
However Dr Marilyn Glenville (PhD) has devised a simple lifestyle plan that does. Dr Glenville’s recommendations will not only help you get rid of fat around your middle, but you will also be doing the best you possibly can to prevent health problems in the future. Short term, you get to look better. Long term? You get to live longer. It’s as simple as that.
Change your shape the natural way…for good
The aim of the Fat Around the Middle course is to change your body’s underlying biochemistry so that it gets the message that it is OK to let go of the fat it is choosing to store around the middle of your body.
Why diets don’t work
The main reason some people gather more fat around their middle than others is specifically because of the action of the stress hormone cortisol. Millions of years ago, our bodies were designed to react quickly to danger. Like wild animals we were on constant alert so we could run or fight if threatened. When your brain thinks your life is in danger it stimulates the release of adrenaline and cortisol. This fight or flight response is incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing you to react swiftly to dangerous situations. These days, many of us live under chronic stress. But our bodies can’t distinguish between late trains, missed appointments, spiraling debt, infuriating work colleagues, family disputes and the truly life-threatening stress it gears up to challenge. So it reacts exactly the same as it’s always done. The problem with many modern lifestyles is that stress (our ‘perceived threat’) is almost continuous and comes without the natural release that either fighting or fleeing might provide. Unless you do something physical (as your body is expecting you to) all that extra energy, in the form of fat and glucose, has nowhere to go. It must be simply re-deposited as fat.
After a stressful event cortisol levels in the blood often remain high for a while, effectively increasing your appetite because your body thinks you should refuel after all this fighting or fleeing. This means people under constant stress quite often feel constantly hungry. Worse, their body urges them to stock up on the foods it thinks will be most useful after all that ‘activity’ – carbohydrates (like sugar) and fats. It’s just the sort high-sugar, high-fat comfort and convenience food many people crave.
If you don’t fight or flee when your body expects you to, the fat and glucose swimming around your system get deposited as fat – around the middle of your body. And if you eat something sugary or fatty as a consequence of the post-stress appetite surge, any weight you gain as a result, will be around your middle too. The reason fat targets the middle is because it is close to the liver where it can most quickly be converted back into energy if needed. There it provides the body with protection ready for the next stress attack. Your body is only trying to help. To continue providing the energy it thinks you need, it tries to keep a convenient fat store ready for constant use and creates cravings and increases appetite to ensure good supplies of necessary fuel.
Why fat around YOUR middle is bad for you
Not all fat in the body behaves the same. Fat around the middle of the body that is the most likely to have a mind of its own. This “toxic fat” is far more metabolically active than fat elsewhere because it increases the risk of heart disease, high blood pressure, stroke, cancer and diabetes. One of the biggest problems it causes is insulin resistance.
Join the FAMily and book on the course
You’ll also learn:
- How to lose weight step-by-step and keep it off
- How to tackle cravings, binges, fatigue, mood swings…
- What foods to eat – and what to avoid – for a trim tummy.
- Which vitamins and minerals to use to change your body shape
- The best fat-burning exercises
BOOK ONLINE or call 01892 515 905
Choosing the right diet plan can be a daunting task. With numerous plans promising to be the best weight loss program ever and offering amazing results, it can be difficult to choose the right one. That being said, it’s important to be fully prepared when starting a diet plan. There’s a number of things that need to be considered to ensure that the plan will not only provide great results, but will also improve your health.
Is The Diet Plan Safe?
Here at Glenville Nutrition here advise that while it may be important to lose weight, it’s never appropriate to do so at the expense of one’s health. There are some pretty drastic weight loss programs on the market today. From eating nothing but baby food, to very strict detox plans, these types of diets can lead to complications within your immune system and potentially put a strain on your organs. It is important therefore you ensure you will receive adequate nutrition throughout the plan to achieve natural weight loss and avoid complications.
Furthermore, when it comes to supplements, it is important to do your research and avoid any harmful ingredients or side-effects.
Can I Keep Up With It?
One of the biggest reasons women fail to complete a diet is that they find it difficult to keep up with. Diet plans with ridiculous rules and restrictions are notorious for being difficult to finish. When it comes to questioning whether you will be able to finish a plan, you need to think rationally about the diet and your lifestyle before making a commitment.
Diets, by their very nature, require a lifestyle change, but some changes are easier to make than others. You need to find a plan you can work with. While compromises must be made, if a plan consists of something that’s difficult to do or give up, you are already setting yourself up for failure.
Will It Affect My Daily Life?
Another huge deterrent to diets is that it changes a person’s way of life. Obviously, diets require some sort of change in lifestyle and you must be able to make the required changes to see the results. However, diets are not meant to completely control a person’s life. Instead, diets should be manageable within your normal life. For example, it should teach good habits that can be implemented into normal activities, such as dining out. It shouldn’t control your life, but rather help to modify (and improve) it.
Will It Provide Long Term Results?
It’s not uncommon for women to gain back the weight after they lose it with a diet. This is because often the chosen diet plan was a quick fix rather than a change in lifestyle. Diets shouldn’t be short periods to get healthy. Instead, diets should teach you how to modify your habits to stay healthy and manage your weight long term. It should be something that lasts a lifetime, not just a few months out of the year.
Is It Personalised?
There’s no “one size fits all” diet plan. Every woman’s body is different. We all react differently to exercise and food, making it difficult to see success in generic plans. Most of these plans are formulated for women who are of moderate height and activity level. If you don’t fit in that parameter, you will likely see lackluster results. It is better therefore to choose a diet plan that is personalised for your body and lifestyle. With a custom plan, you will see much better results and find it easier to follow.
Starting a diet plan is big first step in getting healthy. The choice of diet plan is something that should not be taken lightly. And you need to ask the right questions to get the knowledge you need to succeed. The right plan can make all the difference. Instead of failing and starting over with something new, do your research, choose the right plan and see results that will last a lifetime.
If you would like to know more about losing weight and learning to manage it, why not book an appointment with one of our qualified nutritionists? Fill out the form or give us a call on 01892 515905
For women entering menopause, there are a long list of symptoms often experienced both during the transition into menopause, and after it has concluded. Osteoporosis is a common disease that develops during menopause and can put women at an increased risk of breaking bones or suffering from fractures. The disease is characterised as the weakening of the bones due to the occurrence of bone loss. This can cause the bones to become fragile and brittle.
With menopause, the disease most commonly develops due to low hormone levels and infrequent menstrual periods that occur during the transition. Women who enter menopause often have an increased risk of developing the disease, but can prevent and even reduce the effect of the condition.
Below we discuss 4 symptoms of menopause which are related to osteoporosis.
A Lack of Oestrogen
The levels of oestrogen in the female body decreases rapidly once women enter the first stages of menopause, and can last for five to 10 years. Oestrogen works to protect the bones and is produced by the ovaries, but can make the bones susceptible to breakage when there is not enough of the compound produced in the body. A healthcare provider may be able to prescribe oestrogen with progesterone hormone therapy to prevent bone loss from occurring or progressing. Oestrogen replacement can work to protect bone mass and increase bone density while also protecting the bones from becoming fractured.
Slower Bone Formation
Bone loss is commonplace in the body, but it is naturally reproduced at a frequent rate during a woman’s lifetime. With menopause, bone loss can occur more rapidly than bone formation occurs because the lower levels of oestrogen are not able to reform the bones as quickly.
Low Oestrogen Levels
Oestrogen helps to keep the bones strong and healthy throughout a woman’s life. But the levels can drop during menopause when most women turn 50 and they begin to experience a loss of a consistent menstrual cycle. This causes increased bone loss and can increase an individual’s chances of suffering from osteoporosis.
Low Vitamin D Levels
Low vitamin D levels are another contributing factor in the development of osteoporosis during menopause. Low levels of this vitamin make it important to have plenty of sun exposure. Although vitamin D is often available in small amounts in foods, you can still receive a fair amount of it through your diet. Womens health consultants recommend eating more fatty fish, fish oils, mushrooms, tofu, fortified cereals, eggs, pork and dairy products throughout the week.
Having a blood test will also make it possible to monitor your body’s vitamin D levels and determine how much of it should be supplemented in your diet. At least 1000 mg of calcium should also be consumed each day to strengthen the bones along with vitamin D. To consume more calcium, you should focus on increasing your intake of milk, kale, broccoli, cottage cheese, and yoghurt while taking supplements to accompany these foods.
Although it can be difficult to prevent osteoporosis during menopause, there are a number of ways to reduce the symptoms and increase the strength of your bones to prevent fractures. Experts recommend treatments such as hormone replacement therapy, as well as consuming vitamin D and calcium supplements. Alongside these consider taking bisphosphonates, performing resistance-training exercises, and avoid high-impact activities.
It may not be impossible to avoid menopause with age, but you can significantly reduce the risk of developing osteoporosis with a few subtle changes to your lifestyle. If you would like help and advice on the menopause and lowering the risk of osteoporosis, contact one of our Glenville Nutrition Clinics to book a consultation with one of our qualified nutritionists.