diet Archives - Glenville Nutrition Clinic

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.

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

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.

5 Key Questions Before Following A Weight Loss Plan

Best Weight Loss Program

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

Is The Diet Plan Safe?

Can I Keep Up With It?

Will It Affect My Daily Life?

Will It Provide Long Term Results?

Is It Personalised?

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