Weight Loss Archives - Glenville Nutrition Clinic

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.

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

New Drug To Stop Hot Flushes

A new menopause drug has been approved in the US since May (2023) and it is thought that it could be approved in the UK by the end of the year.

It is non-hormonal medication, made by Astellas Pharma called fezolinetant (brand name Veozah) and it is for those women who can’t take HRT because of a risk of breast cancer or clots.

The medication works directly on the brain to switch off hot flushes by blocking a protein the brain’s hypothalamus called neurokinin-3 which helps to regulate body temperature.

In one clinical trial, after 12 weeks, the fezolinetant reduced the frequency of hot flushes by about 60%. But those taking the placebo also saw a reduction in hot flushes by 40%. The medication also helped improve quality of sleep.

According to the FDA in America, the most common side effects include abdominal pain, diarrhoea, insomnia, back pain, hot flush and elevated hepatic transaminases. I have highlighted hot flush as this is one of the key side effects that this newly approved medication is designed to help eliminate!

And from the FDA, the prescribing information for Veozah includes a warning for elevated hepatic transaminase, or liver injury. Before using Veozah, patients are told they should have blood work done to test for liver damage. And that the healthcare provider should also repeat this blood test at month 3, month 6, and month 9 after you start taking Veozah.

The list of ingredients for this medication include the following:

Active ingredient: fezolinetant
Inactive ingredients: ferric oxide, hydroxypropyl cellulose, hypromellose, low-substituted hydroxypropyl cellulose, magnesium stearate, mannitol, microcrystalline cellulose, polyethylene glycol, talc, and titanium dioxide

If you are looking for a more natural way to help you through this stage in your life, rather than taking medication which can carry side effects, then see my book ‘Natural Solutions to Menopause’ available from https://www.naturalhealthpractice.com/natural-solutions-to-menopause.html

Alarming Sugar Substitute Findings

A new study in America reveals health concerns about the sugar substitute sucralose so alarming that researchers said people should stop eating it and the government should regulate it more.

The findings were published this week in the Journal of Toxicology and Environmental Health, Part B. The researchers conducted a series of laboratory experiments exposing human blood cells and gut tissue to sucralose-6-acetate. The findings build on previous research that linked sucralose to gut health problems.

The researchers found that sucralose causes DNA to break apart, putting people at risk for disease. They also linked sucralose to leaky gut syndrome, which means the lining of the intestines are worn down and become permeable. Symptoms are a burning sensation, painful digestion, diarrhoea, gas, and bloating.

I cover all the key sugar substitutes in my book Natural Alternatives To Sugar and explain which ones to be avoided and which ones I recommend as being safe, natural and healthy.

Here is my book extract on Sucralose:

Sucralose is made by chlorinating sucrose (sugar); it is 600 times sweeter than sugar. Only about 15 percent of the sucralose is absorbed by your body and the rest is passed out unchanged. So there have been concerns because sucralose has been detected in municipal effluents and surface waters both in Europe and the US. The concern is whether sucralose in the environment could have a toxic effect on animals, particularly those in an aquatic environment.

Sucralose is highly soluble in water and degrades very slowly which is why it has been detected in water. At the moment research tends to the view that it is not affecting the aquatic wildlife in terms of survival, growth and reproduction of algae, crustaceans, fish and plants. However, some studies have reported physiological and locomotion behavioural changes in certain aquatic organisms. Daphnia, a freshwater flea, when exposed to sucralose, swims at a different height and increased speed while gammarids, which are small crustaceans, take longer to reach food and shelter. The researchers suggest that ‘regardless if these behavioural responses were initiated via traditional toxic mechanisms or stimulatory effects, they should be considered as a warning, since exposed organisms may diverge from normal behaviour, which ultimately can have ecological consequences’.

The other controversy concerning sucralose is that it has been marketed as being ‘made from sugar, so it tastes like sugar’. Sugar is certainly used as the starting point, but the end product does not contain sugar. The Sugar Association in the US representing the sugar cane and sugar beet farmers filed claims against the manufacturers of sucralose as they thought that this was false-advertising and in France the slogan is banned. In America the slogan is now: ‘It’s made from sugar. It tastes like sugar. But it’s not sugar.’

For a full overview on what sugar replacements you should be using and a full chapter of delicious and healthy recipes you can buy a copy of Natural Alternatives To Sugar at https://www.naturalhealthpractice.com/the-natural-alternatives-to-sugar.html

Your 40s: Control Common Problems The Natural Way

As we age we all become more vulnerable to certain health conditions, but there are plenty of natural ways to prevent them so you can live your life to the full. The following natural wellbeing plan will help you control some of the most common age-related problems you may be experiencing in your 40’s.

Sleep problems

Sleeplessness is more likely to occur in your 40s when you experience hormonal changes as the menopause approaches and this can increase feelings of stress, anxiety and fatigue. Along with a healthy diet and regular exercise, studies have shown that a good night’s sleep is essential for your weight management, hormone balance and good health in general.

To encourage a good night’s sleep, boost your magnesium intake by eating more green leafy vegetables, whole grains, nuts and seeds during the day. Magnesium is known as ‘nature’s tranquiliser.’ You may also want to try a little herbal help with valerian, which, along with passion flower and hops, is known for its sleep-inducing and calming qualities.

Try to get at least 30 minutes exercise in the fresh air as natural daylight and activity can result in 50 percent improvement in sleep patterns. It can also help to make sure your bedtime routine is relaxing. Have a warm bath with aromatherapy oils to wind down and avoid drinking caffeine during the afternoon and evening.

Don’t take your worries to bed. Make a list of things you need to think about tomorrow. If you still can’t get to sleep don’t lie there tossing and turning and clock watching – get up and do something relaxing, such as listening to calming music, until you feel sleepy.

Lack of energy

Many women over the age of 45 say they suffer from tiredness and as you enter your 40s you may start to find your energy levels dropping. As we age, metabolic and physiological changes can impact on your body’s energy levels, causing fatigue. But this doesn’t mean you can’t do anything about it. With the right diet and exercise plan and a positive mind set, many women in their 40s – and beyond – feel more energetic than ever.

Regular exercise is essential for keeping your energy levels up. Caffeine and sugar may give you an instant hit but they’ll leave you feeling tired and depleted in the long run. A healthy, balanced diet is crucial as nutritional deficiencies can trigger fatigue and you could also benefit from supplementing with a daily multivitamin and mineral, especially one that contains vitamin B12, which is known to help improve energy.

And if you are feeling tired and putting on weight then it is important to check your thyroid function and you can contact the clinic on 01892 515905 to organise this.

Peri-menopause and menopause

During your 40s you are most likely to experience the symptoms of peri-menopause. This occurs when your ovaries have reduced egg supply and they gradually reduce the production of oestrogen. Perimenopause can occur as early as five to ten years before the actual menopause, which is most likely to occur around the age of 50. The symptoms of perimenopause are lighter but mirror those of the menopause and include irregular periods, hot flushes, mood swings, weight gain and insomnia.

If you’re experiencing hot flushes, avoid clothes made from synthetic fabrics and wear layers instead to keep warm. Use bedclothes made from cotton and layers rather than a big duvet. Watch what you eat and drink – a hot drink before bedtime can often trigger night sweats or make them worse. Other triggers include caffeine, alcohol and spicy foods. And although it may make you feel hotter and sweatier in the short term, women who exercise regularly seem to have fewer hot flushes.

There are a number of natural remedies to choose from if you are in the early stages of peri-menopause. Phytoestrogens are foods that have a hormone balancing effect. They are present in foods like legumes (eg chickpeas, lentils, soya) and flaxseeds. The herbs sage and hops are known to be helpful at the menopause.

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

Natural remedies to improve aches and pains

If you’ve ever suffered from arthritis, back pain, headaches or a number of other conditions that cause pain, you may have reached for ibuprofen or other over the counter medications to help with your pain. These may offer temporary respite but you can experience unpleasant potential side effects such as feeling sick, indigestion and headaches.

If you’re wary of over the counter medication the good news is that there are plenty of alternatives – natural ones – that have science on their side. From herbs that attack inflammation to techniques that encourage the brain to release natural pain killers into your body, nature offers a number of suggestions for painful conditions such as arthritis, headaches and muscle strain. Here are some natural remedies you may want to consider; they can help soothe you and leave you feeling healthier and happier for the long term – without the side effects.

Fish Oil: for arthritis related joint pain and period pain. Research has shown that omega 3 fatty acids have been shown to reduce joint pain and may also help prevent arthritis. Omega 3 fatty acids work by reducing inflammation and studies have shown that people with rheumatoid arthritis (an autoimmune condition) who took omega 3s had a reduction in joint pain.

Women with period pains who were given omega 3 fatty acids for three months experienced had a significant reduction in pain intensity compared to those women given a placebo. And those women with extreme period pains were able to reduce the dose of ibuprofen they were taking.

It is better to take the omega 3 fatty acids which have been derived from the body of the fish and not the liver. In the sea the fish can accumulate toxins and mercury which are stored in the liver. If you follow a plant-based diet consider supplementing with an algae EPA and DHA supplement.

Do make sure you look at the EPA and DHA content of the fish oil you’re using and don’t be swayed by how much total fish oil content there is. Choose a capsule which contains 770mg EPA and 510mg DHA a day. Ideally, you are aiming to do this in the smallest amount of capsules.

Magnesium: for headaches

Magnesium is classed as ‘nature’s tranquilliser’ and helps to relax muscles and relieve anxiety and tension. Research has shown that people who take magnesium supplements have migraines on 43% fewer days than those taking a placebo. And it is known that people who have migraines have lower levels of magnesium that those who don’t get them.

Yoga and gentle exercise: for back pain

The worst thing you can do if you have back pain is take to your bed. If you follow a programme of stretching and low impact aerobics, you will make a faster recovery from back pain than if you don’t exercise at all. So to keep back pain at bay try the following gentle stretching exercise four to five times a day – it will help to keep your back flexible: from a neutral standing position lean forward gently and then lean back and then move from side to side. Repeat.

You may also want to try the following yoga stretch, called a cat stretch, which can help keep your spine mobile and rid it of tension. To perform a cat stretch, kneel down and place your hands on the floor in front of you so that you are on all fours with your knees, feet and hands about a foot apart. Now slowly arch your back into a hump, dropping your head. Hold for a few moments and then gently and slowly lift your head and at the same time gently drop your lower back and stick your bottom out. Repeat this three times slowly and without strain. Just doing this part of the exercise is great for removing tension from your spine and can really help with an aching back. Then gently bend the elbows and place your chin on the floor between your hands.

In addition to gentle exercise and stretching, applying heat or ice can reduce pain, stimulate blood flow and speed the healing process by bringing blood cells to clear the damaged tissue site. Generally, heat should be applied on the first day of injury and ice is better for spasms. Apply an ice pack wrapped in a towel, for no longer than 15 minutes at a time though or the cold itself could trigger a muscle spasm. If cold doesn’t help try using a hot water bottle and applying for no more than 15 minutes at a time, up to four times a day. A bath with Epsom salts can also soothe pain, as can bromelain. Bromelain is an enzyme derivative of pineapple and research has found it can be as effective as ibuprofen in relieving back pain – without the side effects.

Recent Tweets