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.

Using Foods To Help The Transition Of The Menopause

Menopause is a natural event in a woman’s life and you can use foods that Nature provides us in order to help you go through this transition easily and comfortably, controlling many of the symptoms of the menopause including hot flushes, night sweats, dry hair and skin, tiredness, memory loss, mood swings, aching joints and also weight gain.

We are aiming to include foods (like phytoestrogens) in your diet that help to balance your hormones as you go through this change, to include essential fatty acids (that we get from nuts, seeds, oily fish and eggs) in order to keep your body, skin, hair, joints lubricated and soft and antioxidants which not only slow down the ageing process but also can help to protect you against cancer and heart disease. All the recipes are balanced to keep your blood sugar level which not only helps with increasing energy but also reduces mood swings, anxiety, tension and irritability, symptoms which can increase around the menopause. And having stable blood sugar not only reduces your risk of problems like Type 2 diabetes but will also help you lose weight which may start to creep on at this time in your life especially around the middle of your body. None of the recipes even the desserts contain added refined sugar so that you have a sweet treat without worrying about your waistline.

Phytoestrogens are naturally occurring substances in foods that help to balance your hormones. These are found in legumes such as soya, lentils and chickpeas and also in some seeds like flaxseeds (linseeds) and can help to reduce hot flushes and night sweats by up to 50%. Essential fats are also included in these recipes, because not all fat is bad. Essential fats ‘oil’ your body by lubricating your joints, skin and vagina as well as keeping your brain functioning well and they help you maintain a good metabolism.

There can be a tendency to gain weight at the menopause, especially around the middle, because this is your body’s protective mechanism to increase the amount of oestrogen circulating in your blood stream by producing it from your fat cells. Essential fatty acids can increase your metabolic rate which means that you will burn up more fat and store less fat as you go through the menopause. Some weight problems can simply be due to water retention and Omega 3 oils can help your body produce a hormone-like regulating substance which enables your kidneys eliminate excess water. These same substances can help keep your blood pressure normal and decrease inflammation in your joints.

Free radicals are produced through our normal process of living as well as from pollution and too much exposure to the sun. It is these free radicals that have been linked to premature ageing, cancer, heart disease as well as those brown patches (‘liver’ spots) that can form on the skin. Fortunately Nature provides us with protection against these free radicals in the form of antioxidants. In order to get a good supply of antioxidants you need to eat a wide variety of fruit and vegetables which are included in these recipes.

So these delicious recipes will not only help you through the menopause comfortably but also help you lose weight.

Breakfast

Homemade Luxury Muesli – this recipe is packed with many nutrients and has a good balance of protein (nuts and seeds) and unrefined carbohydrates giving it a low GI, keeping your blood sugar balanced and helping with weight loss. It has good levels of phytoestrogens for hormone balance as well as natural fibre which helps with blood sugar balance and lowering cholesterol. The nuts and seeds supply essential fatty acids and the apricots are rich in the antioxidant beta-carotene and the oranges, apples and pears provide you with good amounts of vitamin C which helps in the manufacture of collagen to keep your skin and bones healthy.

Posh Porridge – oats are excellent at helping to control cholesterol but also have a low GI. Cinnamon is also included which is good for balancing blood sugar and helping with weight loss. The dried fruit is an excellent source of antioxidants and the soya milk provides good levels of phytoestrogens.

Eggs Florentine – Eggs are actually very good for you, they are a first class protein so help with weight loss and also the yolk contains good levels of Omega 3 fatty acids which are important for your metabolism, skin, hair and joint health. Eggs are also low in saturated fats. The eggs yolk also contains lecithin which helps lower the risk of heart disease by preventing plaque from accumulating in the arteries. Phytoestrogens are in good supply from soya.

Lunch

Tofu Vegetable Quiche – this quiche is an unusual way to serve tofu (a phytoestrogen) and makes an interesting change. It is full of healthy ingredients, including not only the tofu but also tahini and broccoli. Made from sesame seeds the tahini is a good source of calcium which is important for your bone health. The balance of protein from the tofu, and tahini with the wholemeal tart gives a low GI lunch which is important for weight loss.

Herring with Oatmeal – Herrings are an oily fish so are rich in Omega 3 fats which are important for boosting metabolism and also have an anti-inflammatory effect in your body. The oatmeal also has a phytoestrogenic effect to help with the menopausal symptoms but also contains good levels of fibre which not only help with your weight but also help to control cholesterol.

Lentil and Fruit Pilaf – lentils are a wonderful source of phytoestrogens and this combination of the protein from the lentils and brown basmati rice gives a good low GI lunch for weight loss. It also includes cinnamon for blood sugar control and also almonds which have been linked to helping blood sugar and also give a good amount of protein and also essential fats. The dried fruit gives good levels of antioxidants.

Dinner

Storecupboard mixed bean and tomato casserole – this dish is brilliant when time is short of an evening. This is a very warming and nourishing dish and there are plenty of phytoestrogens from the beans and the miso broth. The seaweed flakes provide vital trace minerals like iodine and selenium which are important for thyroid function and a healthy metabolism to help with weight loss. The tomatoes provide excellent amounts of the antioxidant lycopene which is good for both heart and eye health.

Roasted nut-coated cod with a lemon vinaigrette dressing – both the miso broth and parsley produce good levels of phytoestrogens to help with the menopausal symptoms. The nuts together with the flaxseed (linseed) oil provide good levels of essential fatty acids for your metabolism, skin, hair and joint health and also help to slow down the ageing process.

Banana cream pie – this seems like a wicked pie but does not have the usual cream or refined sugar. The filling is set with agar which is a seaweed which contains trace minerals like iodine and selenium which are good for your metabolism. There is no added refined sugar in this dessert just maple syrup which does not have the same negative effect on your blood sugar or weight that refined sugar does. So you can have a lovely dessert without the guilt!

For more nutritional advise on how to manage menopause, contact the Glenville Nutrition Clinic for more information.

Why Is Vitamin D Crucial For Brain Health?

We have known for many years that Vitamin D is important for bone health and in the prevention of osteoporosis. However, it is only in recent years that we have realised how important this nutrient is for general health and, particularly, for brain health. Here are just some of the main benefits of vitamin D:

• It plays a major role in breast and bowel cancer prevention
• It is important for your immune function, particularly when you need to fight off colds and flus
• It helps protect your body against conditions as diverse as type 2 diabetes, heart disease, joint pain, dementia, infertility, autism, and allergies
• It reduces the risk of SAD (Seasonal Affective Disorder)

Vitamin D also balances your immune function (if you have an autoimmune problem, it’s especially important to have your vitamin D levels tested), helps control inflammation, has antioxidant properties, and helps to control beta-amyloid plaque build-up. All these benefits are important for your brain health, so getting your levels exactly right is crucial if you are to benefit from them.

Vitamin D Deficiency

Vitamin D deficiencies have also been implicated in autoimmune diseases such as rheumatoid arthritis, lupus, and inflammatory bowel disease. We get most of our vitamin D quota from sunlight because natural food sources are few. Those most at risk of vitamin D deficiency are those who:

• Don’t go out much in the daytime
• Don’t expose their skin to sunlight
• Constantly wear make-up or cosmetics with built-in sun protection factors

The tone of your skin affects vitamin D production, so the darker your skin, the less your body produces vitamin D. Covering up large area of skin for religious reasons also reduces vitamin D production. It is estimated that we need about 30 minutes exposure to the sun every day to produce enough vitamin D to keep us healthy.

If you are moderately deficient in vitamin D, you have a 53% increased risk of dementia, and your risk of increases by 125% if you are severely deficient. With Alzheimer’s, one study found that those who were moderately deficient had a 69% increased risk, and the risk increased to 122% in those who were severely deficient.

This research showed evidence that these seem to be a threshold level in the blood below which the risk of developing dementia and Alzheimer’s increases. Levels above 50 nmol/L are the most strongly associated with good brain health. However, I think a level between 80 – 100 nmol/L gives the best overall effect on general health, and this is the level I get my patients to aim for in my clinic.

How To Know If You’re Vitamin D Deficient

A question lots of people ask me when I give talks, is how much vitamin D should I take? The answer, of course, is that it depends on the level of your deficiency. For this reason, I now recommend that everyone gets their vitamin D levels checked, given this nutrient’s far-reaching health benefits, and then supplement to get the level back to normal. We have had instances in the clinics where the lab has even phoned to say there was no vitamin D detected at all.

There is, though, such a thing as too much vitamin D. A vitamin D level that is too low (less then 10nmol/L) increases the risk of all-cause mortality (dying of any cause) – but the same is true if your vitamin D levels are too high (more than 140 nmol/L). That’s why it’s important to get tested regularly, at the clinic we use this test that can be done via the post.

What Vitamin D To Choose?

Choose vitamin D in the form of D3, also called cholecalciferol. There is a cheaper form, called D2 (ergocalciferol), but research suggests that vitamin D3 is 87% more effective at raising and maintaining your vitamin D levels than vitamin D2. Researchers have said that ‘the assumption that vitamins D2 and D3 have equal nutritional value is probably wrong and should be reconsidered.’ Most people (especially older people) do not convert vitamin D2 to the active form that their bodies can use efficiently so it is best to speak to one of our nutritionists for advice.

How To Avoid A Monday Morning Hangover

The fastest way to help the body recover from the effects of a hangover caused by alcohol, rich food and late nights, is to support your body’s detoxification process, restore your blood sugar balance and combat dehydration.

A whole variety of foods can assist these processes, but Dr Marilyn Glenville discusses some of the key players here:

Top tips to avoid a hangover

Drink Water! Even mild dehydration can lead to ‘hangover’ symptoms including fatigue, headache and bad moods. Nutrients cannot move into cells, and wastes cannot move out of the body, without water as a vital means of transportation. Alcohol and caffeine can cause the body to excrete too much water, along with nutrients such as Magnesium, Potassium and Vitamins B and C. These nutrients are particularly needed to help to restore your energy levels and support detoxification by your liver.

As Vitamins B and C are water-soluble, they can be absorbed and used by the body within hours, so they can help ease a hangover fairly quickly.

Take Magnesium, Vitamin C and B complex supplements, and eat fibre-rich wholefoods for a boost of these nutrients and to help balance the level of sugar in your blood.

Try oat porridge with cinnamon powder and fresh fruit for Monday morning’s breakfast. If you are feeling queasy as your body is still trying to digest last night’s takeaway curry, just try some oatcakes with some banana or apple. This also makes a tasty mid-morning snack when your blood sugar dips. It is important not to rely on sugary foods and drinks to ‘prop up’ your energy levels throughout the day, because although you may feel better quickly, you will rebound and feel even worse later on. Using sugar as a crutch to provide a temporary boost of energy to get you through the day, can lead to a bad night’s sleep. This starts off your next day badly and you can fall into the vicious cycle of using sugar and other stimulants daily.

So follow the 4 simple rules to balance your blood sugar and energy levels:

1) Eat little and often (3 moderate meals plus 2 snacks. Avoids gaps longer than 2 – 3 hours between food).

2) Avoid highly sugary & processed carbohydrates (‘white’ bread, pasta and rice; biscuits, pastries, etc). Instead choose wholegrain cereals full of fibre and nutrients, which will release sugar steadily.

3) When eating carbohydrates, also eat foods containing protein and the good omega fats, as they ensure a nice steady release of sugar into your blood.

4) Avoid stimulants (tea, coffee, smoking, recreational drugs, alcohol, etc) which upset your blood sugar balance, leading to fatigue and poor concentration.

If you find you still need some extra energy to get you through Monday, then try some herbal supplements, such as Siberian Ginseng. This gently supports your adrenal glands to help them cope with the stressful effects of the hangover, and ensure they can assist steady energy production through the day. Drinking Green tea can also be helpful as it contains L-Theanine – a nutrient that enables calm but alert thinking, and can offset the small amount of caffeine in the tea. Freshly-squeezed lemon juice in some warm water can help to alleviate nausea and pep up your liver.

Your liver is also very important to help you prevent and overcome ‘hangover’ effects. Not only does it help to regulate your blood sugar, but it works as the ‘filtering factory’ of the body – cleaning out wastes and toxins from your blood. Your liver has to work extra hard for you after a weekend of alcohol and fatty food, so make its job easier by taking Vitamin C and herbal teas or supplements such as Milk Thistle, Artichoke and Dandelion. Include liver-supportive foods such as beetroot, broccoli, garlic, asparagus and also Omega fat-rich foods such as flaxseeds, walnuts and avocado. In the long-term, as Omega fats form the membrane around all your body cells, they are essential for your whole body’s health but especially for your brain function, mood and energy levels.

If the ‘Monday Morning’ feeling is a permanent fixture in your diary, then you should consider consulting one of our qualified Nutritionists to give you an individualised action plan, to help your body minimize and cope with the stress and damaging effects of overindulgence.

A Beginner’s Brain Breakdown

woman looking down to the title of beggings brain breakdown in purple box with a colourful brain painting behind her head

The terms dementia and Alzheimer’s are often used interchangeably but dementia is actually an umbrella term for up to 100 different types of disease, of which Alzheimer’ is just one of them. What’s more, a person can suffer from more than one form of dementia at any one time and that’s because our brain – though all connected – has different parts which all serve different functions.

The type of dementia a person suffers from depends upon which brain function has become impaired – that is, which part of the brain has become diseased. You can start to spot early signs of dementia or disease by identifying the impairments. The main parts of the brain and their functions are:

The Brain Stem

At the base of the brain, this area controls your automatic body functions such as heartbeat and breathing.

The Cerebellum

Is responsible for your balance and posture

The Limbic System

Lies deep inside the brain, includes the hippocampus (the key to your memory) and the amygdala (which plays a role in your emotional health)

The Cerebrum

Compromises the cerebral hemispheres that make up three quarters of the whole brain. The cerebrum is responsible for consciousness, memory, reasoning, language, and social skills. The left cerebral hemisphere is responsible for language; while the right governs our understanding of where we are in relation to the things around us.

The Cortex

Is a thin layer of grey matter covering the cerebrum and containing billions of brain cells. Beneath the grey matter of the cortex is white matter, which is made up of bundles of nerve fibres. These fibres transport nerve signals between parts of the cortex and from the cortex to other parts of the brain.

The Lobes

Which are located in the cerebrum. There are four lobes in each cerebral hemisphere (right and left) with each one having its own vital role to play, as well as working in conjunction with the other lobes:

The Occipital Lobe – at the back of the brain deals with visual information

The Parietal Lobe – in the upper rear part of the cerebrum, handles information from your other senses and enables you to know how to pick up a fork to eat with, or to put one leg in front of the other to walk. You use your left parietal lobe to read, write and process numbers while your right parietal lobe helps you recognise objects as being three-dimensional.

The Temporal Lobe – on either side of your brain (near your temples), these are themselves divided into sections that govern different brain functions including the hippocampus (crucial for forming new memories) which lies inside the temporal lobes, as well as the outer part of the temporal lobe which is where you store your general knowledge or semantic memory. Again, within the semantic memory, the different sides of the brain (left and right) have different functions. The left side stores facts, word meanings and names of objects while the right stores the visual memories that help you recognise familiar faces and objects.

The Frontal Lobe – forms the large and complex management centre of your brain, helping you to solve problems and make decisions. You use this management centre to follow the steps of a familiar task as well as it helping to keep you focused to complete the task, learn a new one or develop complex skills until they become automatic – like learning to drive.

The reason it’s important to recognise the different areas of the brain, especially when it comes to dementia, is you can notice when something is not quite right with a particular function; for example, if your memory is not what it used to be or if you are feeling more reluctant to engage with life or socialising.

Frontotemporal dementia is the second most common cause of dementia in the under 65’s, but less common in older people. This is caused when abnormal proteins prevent the brain cells from communicating with each other as they should. One-third of cases are thought to be genetic. Symptoms may include personality changes, repetitive behaviour, changes in appetite and difficulties with decision making, problem-solving and concentration.
This form of dementia may be confused with depression, psychosis, or obsessive-compulsive behaviour.

As a nutrition clinic, the aspect of self-care in preventing dementia we are most interested in is, of course, diet – and we believe that what you eat can have a huge impact on the health of your brain.