Hormone Health Archives - Page 2 of 3 - Glenville Nutrition Clinic

How To Eat Healthily On A Budget

As the cost of living crisis is affecting everyone it is important to know how to still eat healthily on a budget. The key to planning and creating healthy meals on a limited budget is good forward planning. The following tips will help you see that healthy eating doesn’t have to be expensive. Here’s how to eat healthily on a budget:

1) Always do a shopping list: It’s dangerous to go food shopping without a shopping list in hand. Shopping without a sense of what you need – and don’t need – opens you up to all manner of temptation, and most of those tempting foods are not nutritious. In addition, picking up all those extra items can easily blow your food budget and leave you without the funds to plan those healthy, nutritious meals. A good trick is to keep a note pad near the kitchen table or fridge. Having the notepad within easy reach makes it easy to keep track of the foods you need to stock up on.

2) Never shop when you’re hungry: The old advice to never shop when you are hungry is definitely true. Shopping when you’re hungry is a sure way to give into temptation, bust the food budget, and stock up on all the wrong foods.

3) Replace meat with pulses: Eating less meat and more beans and lentils is a good way to save money on your food budget, while still getting the protein you and your family need and cutting down on the saturated fat you and your family don’t need. Try experimenting with some vegetarian recipes for interesting ways to use these non-meat alternatives.

4) Stock up on staples: One trick is to keep the fridge and the pantry well stocked with staple foods. Essential staple foods, such as brown rice, and pasta, are frequently put on sale at major groceries. Stocking up on these essentials when prices are low is a great way to stretch any food budget. Keeping a good supply of staples on hand will avoid unnecessary trips to the shops and also avoid the need to buy such products when they are not on sale.

5) Stock up on fruits and veggies: Fruit and vegetables (excluding exotic/imported ones) are surprisingly cheap. An average banana costs 50p (less than most bars of chocolate/crisps from the vending machine) and provides more in the way of nourishment for fewer calories. Choose fresh fruit and vegetables that are in season, not only are they cheaper they will also be most flavoursome and at their best; but don’t limit yourself to that as you don’t want to end up eating a restricted diet. Farmer’s markets also tend to be cheaper than supermarkets.

6) Cruise the frozen food aisle: When it comes to fruit and vegetables one way to get your five a day and to save the pennies is to buy frozen versions. In fact, in some cases, buying frozen fruits and vegetables may be a more nutritionally sound option as foods such as peas, sweetcorn and broccoli are typically frozen within a few hours of picking, which preserves the vitamin C and B vitamins – so they may have even more than fresh versions.

7) Not everything that is canned is bad for you: That’s right! Not all canned foods are bad. As long as you make sure there is no added sugar, additives and preservatives. Tomatoes may also have a higher nutritional value when canned as the canning process, which heats contents to a higher temperature, makes certain nutrients (such as heart-protecting lycopene – red pigment in tomatoes) easier for your body to absorb. You can also get beans like organic kidney beans in cans.

8) Don’t forget to treat yourself: Even if you are counting the pennies you still need to treat yourself once in a while. Food is an easy way to comfort yourself, but you don’t need to go for unhealthy options like a bar of chocolate or packet of crisps. Grill a banana and pour some real maple syrup over it or bake an eating apple stuffed with raisins and walnuts. And instead of expensive coffees from coffee chains treat yourself to the flavonoid nutrients in tea, which protect your heart and also help you feel relaxed and comforted.

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

Your Summer Fertility Plan

If you’re wanting to start a family in the next few months you’re not alone. Fertility experts say the period between May and July is a boom time for people trying to get pregnant as sunshine boosts mood and libido.

However, with infertility rates rising and many women leaving it later to try for a baby, starting a family isn’t always easy. It may seem as if getting pregnant is easy and natural, but over 25 percent of couples in the UK have problems getting pregnant. That’s one in four!

The good news, however, is that there is a lot you can do to increase your chances either for natural conception or with IVF. Many simple lifestyle changes for both men and women (the quality as well as the quantity of your partner’s sperm matters just as much when it comes to getting pregnant) can not only improve your chances of conception but also staying pregnant.

The first step is to get your body ready and to make sure your partner’s body is ready too. Remember it takes two to make a healthy baby!

For him:

Chill out: Stress has a damaging effect on sperm count. Stress raises the level of the hormone cortisol in the body which is thought to reduce sperm reduction. Exercise is also good for easing stress and one study showed that exercising for 40 minutes a day lowered cortisol levels.

Wear boxers: Men should avoid hot baths and saunas and stick to cool showers to increase their sperm count. This is because sperm need cool conditions to thrive, which is why tight underwear and trousers are not advised as it causes too much heat to build up in the testes. Encourage him to wear boxers instead.

Quit smoking: If your partner smokes this increases his risk of fertility problems. The toxins from cigarette smoke can make sperm sluggish and increase the number of abnormal sperm. The damaging effect of smoking increases with the number of cigarettes smoked every day. Although some men are able to simply quit many others find it extremely hard, so encourage your partner to visit his doctor for support and to discuss the best way for him to stop.

Laptops: There is evidence to suggest that using computers on their laps may increase their risk of fertility problems. Encourage your partner to use a use a desk instead of their knees when using a laptop.

Slow down with the beer: Study after study has shown that alcohol consumption can increase abnormal sperm count and produce a lower proportion of healthy sperm. This is because alcohol inhibits the body’s absorption of fertility-boosting nutrients like zinc. If you are struggling to conceive encourage your partner to slow down on his alcohol consumption.

Eat healthily: It goes without saying that a fertility-boosting diet for men is a diet that is rich in natural, fresh foods, such as fruits, vegetables, grains, legumes, nuts, seeds and oily fish and low in processed foods, such as ready meals, sugary snacks, cakes, pastries and crisps.

Take a fertility supplement: It is important for the man to take a good multivitamin and mineral designed for male fertility that contains important nutrients such as zinc, selenium, carnitine, arginine etc as these are known to help fertility for men.

For you:

As soon as you start trying for a baby be sure to take a good multivitamin and mineral supplement that has been designed for female fertility contain folic acid in the active methylfolate form to reduce the risk of your baby having spina bifida. With the exception of wearing boxer shorts, all the fertility boosting tips above also apply to you because smoking, stress, alcohol and poor diet can all damage your fertility. But you can further boost your chances by focusing on the following:

Avoid coffee: Caffeine can have a damaging effect on your fertility, so it makes sense to cut it out altogether when you’re trying for a baby. Drinking more than 300mg a day (two to three cups) has been linked to an increased risk of miscarriage and stillbirth.

Do a protein check: Protein helps to keep your blood sugar levels stable and gives your body the even supply of nutrients it needs to support a healthy reproductive system. Good sources include oily fish, soya, nuts, seeds, legumes, eggs, pulses and beans.

Watch your weight: Being overweight can damage your chances of getting pregnant, so if you need to lose some weight before trying for a baby focus on exercising more and eating a healthy diet. And if your partner is overweight encourage him to lose weight too, as studies show that men who are overweight are more likely to have fertility problems than men who are not overweight. Avoid extreme diets – they can play havoc with your hormones and alter your monthly cycle. Being underweight can harm your chances of conceiving just as much as being overweight, so you need to make sure you are eating enough.

Cut down on the wine: One study of women above the age of 30 found that those who drank seven or more alcoholic drinks a week were twice as likely not to conceive, so it’s really worth cutting out alcohol altogether while you try for a baby.

For both of you:

Have more sex: It may sound obvious but the chance of conception per cycle increase from about 15 per cent for couples having sex once a week to about 50 per cent for couples having sex three to four times a week. Also, sperm quality deteriorates if it is retained for more than three days so frequent ejaculation through the cycle ensures the sperm is fresh and healthy at key fertile times in your cycle (see below). But it’s better to have sex every other night, rather than every night, to help build up good quality sperm.

Window of opportunity: Your egg only survives for 24 hours and sperm live for only four to five days in your vagina, so your window of conception for fertility each month is fairly short. This optimum time is usually between day 10 and day 17 if you have a regular 28 day period cycle. If your periods are irregular you may notice that your temperature is slightly higher when you are fertile and that you produce more vaginal fluid – resembling clear egg white – at this time.

What if nothing happens? If you haven’t conceived after two years of regular unprotected sex and are under the age of 35, and after one year if you are over 35, it’s time for you and your partner to think about having fertility testing. A semen analysis will be check for low sperm count, motile sperm and number of abnormal sperm and also sperm DNA fragmentation which can either conception or increase the risk of a miscarriage, while a blood test can check a woman’s hormone levels to see if she is ovulating.

Conditions such as PCOS (polycystic ovary syndrome) and endometriosis can affect a woman’s fertility. Up to 30% of couples have unexplained infertility and this is when the nutritional and lifestyle recommendations really come into their own, and you can contact the clinic on 01892 515905 and we can organise tests for you.

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.

What is menopause?

Vitamins and Minerals

What Do Xenoestrogens Mean For Our Health?

What Can We Do About Xenoestrogens?

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