Hormone Health Archives - Glenville Nutrition Clinic

Menopause Is Not An Illness It Is A Natural Event!

Menopause is not an illness. If you subscribe to the standpoint currently held by the conventional medical profession, you’d be forgiven for thinking it was.

What is menopause?

In conventional terms menopause and its symptoms are viewed as a disorder caused by falling hormone levels. So, by giving menopausal women hormones in the form of hormone replacement therapy (HRT), the deficiency can be corrected and we have a ‘cure’. This argument is supported by the supposed similarity between the menopause and diabetes. When insulin levels are insufficient to maintain normal blood glucose levels, then insulin is supplied from outside and the balance is corrected.

But diabetes is different from the menopause in one important respect: diabetes is not a natural event. It is not expected that everyone will get diabetes; but all women will pass through the menopause. It is a natural stage in our lives and there is a wealth of scientific evidence that there are alternatives to HRT.

Women in many other cultures do not experience the menopause as a crisis demanding medical intervention. Many of them simply do not suffer the physical and emotional symptoms that women in the West are programmed to accept as inevitable. In our society the focus of the menopause is one of loss. Women are programmed to dwell on loss – the loss of periods, the loss of the ability to create life, the loss of hormones, the problems of the ’empty-nest’ syndrome. In other societies, this time in a woman’s life is seen as one of gain, a time of great wisdom. A time when the emphasis shifts away from doing the chores, working in the fields, to the role of lawmaker and counsellor to younger couples, where maturity and experience make a significant and valuable contribution to the family and society.

My approach is to take the menopause as a natural event. HRT is always there as the last resort, and it should only be used as such. Try the natural approaches first, and then assess whether you really do need HRT. The odds are that you won’t.

Dietary changes

A well-balanced diet is essential during the menopause as it enables the body to adjust automatically to the hormone changes. Eating a good amount of fresh fruit and vegetables and also including phytoestrogens in the form of chickpeas, lentils, soya, kidney beans etc. is important. Caffeine in tea and coffee etc. can bring on a hot flush for many women. The same can apply to spicy foods and alcohol.

Phytoestrogens

Why is menopause experienced so differently around the world? Up to 85% of Western women will experience hot flushes compared to only 14% in some Asian countries. As a result, scientists have been studying the benefits of phytoestrogens which occur naturally in certain foods such as soya, chickpeas, lentils. etc.

Almost all fruit, vegetables and grains contain phytoestrogens in varying strengths but it is the isoflavones (one of the classes of phytoestrogens) that are the most beneficial kind. They are found in legumes such as soya, lentils, chickpeas etc.

Also pay attention to these points in your diet:

Stabilise blood sugar levels by reducing the amount of sugar and refined foods in the diet and eating little which helps to stop the mood swings etc
Reduce or eliminate caffeinated drinks such as tea and coffee which contribute to the blood sugar problem
Ensure a good intake of essential fatty acids from oily fish, nuts and seeds which help lubricate the joints, skin and vagina
Avoid soft fizzy drinks which contain high levels of phosphorus and increase the risk of osteoporosis by increasing calcium loss
Include a good intake of phytoestrogens in the diet from many sources and not just soya

Vitamins and Minerals

As well as eating a healthy diet, supplementation is beneficial during the menopause not only to ensure adequate nutrients for maintaining healthy bones but many can also help with the menopausal symptoms.

A good quality multivitamin and mineral, designed for the menopause, should form the foundation of the supplement programme. This multi should contain good levels of antioxidants and also calcium, magnesium, vitamin D and boron. (The one I use in the clinic is called MenoSupport FROM www.naturalhealthpractice.com.) And then particular emphasis should be put on the following nutrients:

Vitamin E

This is an important vitamin to consider at the menopause. Research has shown its effect on reducing hot flushes and night sweats. Vitamin E is also helpful for vaginal dryness.

Vitamin C

Not only is Vitamin C important for preventing illness but it also has specific benefits at the menopause. It can help with hot flushes and also helps to build up collagen which gives skin its elasticity and it is therefore helpful in the prevention and treatment of vaginal dryness. It can also help retain the elasticity in the urinary tract and so prevent leakage or stress incontinence, which is common at the menopause. Collagen is also important for your bones.

B Vitamins

These are called the ‘stress’ vitamins because they are enormously beneficial when you are under a great deal of pressure. Symptoms of B-vitamin deficiency include anxiety, tension, irritability, lack of energy and poor concentration which are often symptoms associated with the menopause.

Omega 3 fatty acids

Signs of an Omega 3 deficiency are dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, aching joint, difficulty in losing weight, forgetfulness, breast pain – all symptoms that could be ‘blamed’ on the menopause. They need to be supplemented around the menopause because they can help with many of the symptoms. Furthermore, because they help to ‘lubricate’ the body in general, they can help with vaginal dryness.

Herbs

There are a number of herbs that have traditionally been used at the menopause.

Black cohosh

From all the published research, the herb that has the most dramatic effect on hot flushes and night sweats is black cohosh. It was originally used by Native North Americans and is very effective in helping with hormonal imbalances. It has a generally calming effect on the nervous system and as well as the hot flushes and night sweats and can be helpful with other symptoms include anxiety, tension and depression.

Other useful herbs at the menopause include agnus castus, dong quai, sage and milk thistle. It is better to get organic herbs where possible. (I use a combination called Black Cohosh Support in the clinic see www.naturalhealthpractice.com.)

Women can now live 30 to 50 years past the menopause stage and you want to live those years in good health and free from symptoms. By eating well, taking appropriate supplements and exercising, your health will improve, which enhances the quality of your life. Good nutrition together with the right supplements, enables the body to adjust to the changes at the menopause automatically and keeps the skin and hair soft, minimises aching joints and stiffness, slows the ageing process, controls weight naturally without dieting, maintains libido and helps to prevent osteoporosis, heart disease and cancer.

Contact the Glenville Nutrition Clinic team to arrange a consultation with one of the Nutritionists.

Phytonutrients – And Their Importance For Hormone Health

sources of phytonutrients like grapes, blueberries, kidney beans and broccoli

Phytoestrogens (phyto meaning ‘plant’) are substances that occur naturally in foods and they have a very interesting effect on our hormones.

Calling them phytoestrogens would imply that we are adding yet more oestrogen into our bodies, but these plant oestrogens work in a special way. They have been shown to have a balancing effect on hormones.
A study recently showed that eating soya increased oestrogen levels when they were low and reduced them when they were high. This could explain why soya beans can reduce hot flushes for women going through the menopause (when it is believed that we have an oestrogen deficiency) and reduce the incidence of breast cancer (which is often due to an excess of oestrogen).

Because these foods have a controlling effect on oestrogen, it is important to include them in your diet – particularly when you are suffering from a condition that is sensitive to excess oestrogen; such as fibroids and endometriosis.
Research has also shown that phytoestrogens can help to produce lighter periods, and to lengthen women’s cycles that are too short.

soy beans which are strong phytonutrients

Phytoestrogens also have other positive benefits. Soya beans have been found to contain at least 5 compounds believed to inhibit cancer. The major research has focused on breast cancer because Japanese women only have one-sixth the rate of breast cancer that we have.
It also appears that when Japanese women move to the West, their rate rises to that of the Western woman.

As well as these benefits on the hormones, phytoestrogens also have a positive effect on your cardiovascular health. Studies have shown that soya can lower the level of cholesterol and specially the ‘bad’ cholesterol called LDL.

Finally, these phytoestrogens are found in almost all fruit, vegetables and cereals but they are most beneficial in the form of something called ‘isoflavones’, which are found in legumes such as soya, lentils and chickpeas.

Beans are easy to use and they are great added to salads, soups and casseroles. Most beans (although not lentils) need to be soaked, sometimes over-night, before cooking.

There is still a great deal of confusion surrounding phytoestrogens, primarily in relation to soya, but there is no doubt that it can be a useful addition to your diet – especially if you are interested in, or have, a hormone condition.

If you would like to find out more, or are interested in finding out how you can help balance your hormones/hormone condition, speak to one our expert nutritionists who have been trained to the protocols of Dr Marilyn Glenville PhD – the leading women’s health nutritionist in the UK specialising in hormone health.

Why Xenoestrogens Are Affecting Your Health

Xenoestrogens or ‘foreign oestrogens’ are oestrogen-like chemicals from pesticides or plastics that have been linked to health problems.
In some parts of the world, some of these problems have been dramatic. For example, some fish are growing both male and female sex organs and male alligators are becoming feminised, with hormonal levels altered to the extent that it is making reproduction difficult!

woman holding cleaning chemicals which contain xenoestrogens

What Do Xenoestrogens Mean For Our Health?

Xenoestrogens are stored in body fat and can affect men and women differently. Overweight people tend to have higher concentrations because xenoestrogens are lipophilic (meaning they love fat). They are also appearing everywhere, currently there are over 3900 brands of insecticides, herbicides and fungicides which are approved for use in the UK. Some fruit and vegetables are sprayed up to 10 times before they reach the supermarkets.

The increasing levels of xenoestrogens in our environment has coincided with an earlier onset of puberty. At the turn of the century, the average age of puberty to begin was 15. Now some girls as young as 8 are growing breasts and pubic hair!
It has been found that girls can enter puberty almost a year earlier if their pregnant mother has higher levels of 2 synthetic chemicals – PCB’s and DDT – while they were pregnant.

Women with higher concentrations of certain pesticides in their bodies also run a greater risk of developing breast cancer than women with lower levels.

plastic free packaging to reduce xenoestrogens in food and food shopping

What Can We Do About Xenoestrogens?

Avoid Plastic Containers and Wrap

The first piece of advice would be to avoid (as much as possible) food and drinks in plastic containers or wrapped in plastic as well as trying to buy organic where possible.

Don’t Store Fatty Foods In Plastic

This will allow the xenoestrogens to migrate into the foods with the high fat content from the plastic wrap. Try to remove any food packaging as soon as possible and store in beeswax or glass containers.

Reduce Your Intake Of Saturated Fats

These are two reasons for this. First of all, you will lay down fat stores that will present a welcome home for xenoestrogens and secondly, the fat you take in is likely to contain xenoestrogens from the animal’s environment.

Don’t Heat Food In Plastic

Especially avoid using the microwave. Try to put your food in a bowl, onto a plate or use a glass container to heat instead.

Increase Your Fibre Intake

This will help prevent the absorption of oestrogenic chemicals into your blood stream.

Eat More Cruciferous Vegetables And Phytonutrients

These help reduce toxic forms of oestrogen as well as cruciferous vegetables being high in a substance called ‘indole-3’carbinol’ which encourages elimination.

There’s no doubt that all of us are affected by xenoestrogens, and they may be at the root of more health problems than we know – and they are far more common than we would have first thought!

However, if you follow the advice above, you will dramatically decrease your exposure and be supporting your body to eliminate these as effectively as possible.

If you are interested in finding out more about your exposure to xenoestrogens, or how you can reduce your intake of these ‘foreign oestrogens’ then click here to speak to one of our expert nutritionists.

The 5 Stages of Natural Endometriosis Treatment

Treating endometriosis naturally involves taking a dramatically different approach to the condition, and it will be aimed at supporting the underlying problems that trigger the endometriosis to grow.
At the same time, symptoms will be controlled.

Your goal will be to return to optimum health by alleviating or even eliminating your endometriosis in the process.

A multi-factorial approach is the quickest way to achieve this aim, as endometriosis can be triggered by a combination of factors including hormone imbalance, stress, and nutritional deficiencies.

There are five main stages to the treatment programme involving:

Improving Your Diet
Utilising Supplementation
Controlling Your Levels of Excess Oestrogen
Improving Your Liver Function
Boosting Your Immune System

All of these are covered in more detail below:

lentils, seeds and nuts that contain endometriosis supporting nutrients

Your Diet

The first and most important step is to adopt a hormone balancing diet – which can be found in our FREE Foundations of Health E-Book when you click here. However, in the case of endometriosis, you will need to take things a step further.
Your main aim will be to keep your diet low on any foods that encourage the production of oestrogen, focusing instead on those foods that can help your body rid itself of excess oestrogen.

Other Factors To Consider Include:

Your Alcohol Intake – you will need to avoid it completely for a couple of months and then limit your intake to only 1-2 units per week. Your liver helps control the excretion of your hormones and if you want it to work effectively it is better not to have alcohol, which causes your liver to work overtime

Saturated Fats – including dairy and red meat should be avoided for a few months because they contain a substance called ‘Arachidonic Acid’ which encourages the production of hormone-like substances called Prostaglandins. These are highly inflammatory and can cause swelling and pain and, in some cases, thicken the blood itself. They can also trigger muscle contraction/constriction in the blood vessels.

supplements on a wooden spoon surrounded by natural ingredients

Utilising Supplementation

There are a number of supplements that not only strengthen your immune system but also have the unique ability to address certain health conditions, such as hormone imbalance. The idea is to address all possible known causes of endometriosis, whilst at the same time, ensuring that you reach optimum health, where your body can start to fight its own battles. These include:

B Vitamins. Particularly important for a number of reasons. First and foremost, they are needed by the liver to convert excess oestrogen into weaker and less dangerous forms. B6 has also been shown to significantly reduce the intensity and duration of period pains.

Vitamin E. This vitamin has been shown to relieve menstrual cramps in 70% of women within 2 menstrual cycles.

Vitamin C & Bioflavonoids. Crucial for immunity, vitamin C helps your body to recognise and destroy endometrial patches as they occur. Bioflavonoids are helpful with pain occurring around the time of your period because they help to relax and soothe muscles and to prevent inflammation.

Magnesium. Acts as a muscle relaxant and has been shown to have a beneficial effect on painful periods and lower back pain.

Essential Fatty Acids (EFA’s). Your body produces beneficial prostaglandins from EFA’s, which help to reduce period pains. They also have an anti-inflammatory response, which is particularly beneficial to endometriosis sufferers.

immune fighting ingredients like broccoli, lemon, ginger and cinnamon

Boosting Your Immune System

When you suffer from endometriosis, it is important to ensure that your immune system is functioning at optimum levels. It is believed that women who do not suffer from the condition have immune systems with an ability to mop up the endometrial debris after each period. This cleaning process should take place naturally every month.
Women with endometriosis do not seem to have the ability to mop up, and the debris lies around, which gives it an opportunity to take hold.

It is best to avoid foods that compromise your immune function, such as sugar.

Endometriosis is extremely common, affecting up to 15% of all women, but hopefully you will see from the above that there are natural approaches which can help redefine your condition and help you live your best healthy life!

If you would like further advice – or to continue reading about Endometriosis – click here to download your copy of the ‘Understanding Endometriosis’ E-Book.

Alternatively, if you would like to speak to one of our expert and highly-trained nutritionists about how we can help you with your endometriosis – or other health concerns – get in touch by clicking here.