health Archives - Glenville Nutrition Clinic

Omega 3 Supplements and Atrial Fibrillation

A recent report, as carried in the British Medical Journal (click here to read) has suggested that taking Omega 3 supplements can increase your chance of Atrial Fibrillation. However, it is the ratio of EPA to DHA in the fish oils that is the cause of concern. With too much DHA and not enough EPA triggering Atrial Fibrillation.

The NHP Omega 3 has been formulated with the correct ratio of EPA to DHA and does not have a dominance of DHA.

Dr Marilyn Glenville PhD, the UK’s leading nutritionist specialising in natural health, advises the ideal daily intake ratio of Omega 3s is 770mg of EPA and 510mg of DHA from wild fish only caught in deep seas.

There are many benefits to taking the right ratio of EPA and DHA as they have been linked to a reduction in the risk of heart disease. It’s thought that they could do this in several ways, by reducing a type of fat in your blood called triglycerides, high levels of which are linked to a greater risk of heart attack and stroke. Improve circulation and maintaining a healthy heart rhythm.

The report also stated that over-the-counter fish oil suffers from a lack of purity and consistency, as well as the potential contaminants and heavy metals such as mercury that come with fish.

The fish in NHP’s Omega 3 Support is from the body of the fish rather than the liver as in cod liver capsules. Fish absorbs toxins, and heavy metals and oil taken from the liver – the organ of detoxification – is likely to have higher quantities of these.

NHP’s Omega 3 Support is certified Kosher and Halal approved, this product also carries the Friends Of The Sea Logo. Friends Of The Sea is a project of the World Sustainability Organisation for the certification and promotion of seafood from sustainable fisheries and sustainable aquaculture. It is the only certification scheme which certifies wild and seafood.

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

April is Stress Awareness Month

April is Stress Awareness Month

In today’s world, stress seems to be something that everyone deals with regularly – what are the common symptoms of your stress?

Millions of years ago, our bodies were designed to react quickly to danger. Like wild animals we were on constant alert so we could run or fight if threatened. When your brain thinks your life is in danger it stimulates the release of adrenaline and cortisol.

This fight or flight response is incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing you to react swiftly to dangerous situations.

When your brain thinks your life is under threat, it immediately stimulates the adrenal glands to release the hormones adrenaline and cortisol.

At this point a number of things happen in your body:

Your heart speeds up and your blood pressure rises
The clotting ability of your blood increases so you’ll recover more quickly if you are injured and start to bleed
Your digestion shuts down (there’s no need for it – you’re certainly not going to be eating a sandwich while your life is in danger) and the energy necessary for digestion is diverted elsewhere
Your liver immediately releases emergency stores of glucose into the bloodstream to give you instant energy to fight or run
Your immune system produces more white blood cells so you’ll be better equipped to fight foreign viruses or bacteria.

These days, many people live under chronic stress. But your body can’t distinguish between late trains, missed appointments, spiralling debt, infuriating work colleagues, family disputes and the truly life-threatening stress it gears up to challenge. So it reacts exactly the same as it’s always done.

The problem with many modern lifestyles is that stress (your ‘perceived threat’) is almost continuous and comes without the natural release that either fighting or fleeing might provide.

There has also definitely been a rise in people seeking solutions for stress and anxiety over the last few years. Because your sense of what is normal has been changing day to day, that can make you feel very anxious because what has been happening in the world is out of your control.

Added to this uncertainty is the financial pressure of being worried about the cost of living crisis.

And this can level of anxiety can affect what choices you make around your diet and also alcohol intake which can leave you stuck in a vicious cycle.

How can stress affect us physically?

The knock-on effects of continually being too stressed are enormous, physically and mentally. They can include

A tendency to gain fat around your middle

Increased appetite

Increased cravings for chocolate, sweets, breads, cakes, caffeine and alcohol (particularly any combination of carbohydrates and fats, such as chocolate and cakes because they are particularly high in calories)

Slump in the middle of the afternoon, around 3 or 4pm when you know you are going to need a cup of tea or coffee and/or something sweet to get you through the afternoon

Your immune system is low (you get frequent colds and infections)

Headaches

Nail biting or skin picking around the nails

Mood swings

Crying spells

Aggressive outbursts

Teeth grinding

High cholesterol

Blood sugar swings

Digestive problems (such as bloating and flatulence)

Chest pains – (you must see your doctor if you are getting chest pains but the effects of the stress hormones can mimic heart problems)

Muscle aches and pains

Shoulder and neck pain (stress hormones will keep certain muscles tense ready for fight or flight)

Hair loss

Irregular periods or no periods (your reproductive system is the only system your body can shut down without killing you, so when you are stressed your body may divert energy and resources away from your reproductive organs)

Difficulty in concentrating or forgetfulness

Depression

Increased premenstrual symptoms (PMS)

Slower metabolism (which makes it harder to lose weight in general)

Low sex drive

Tiredness but an inability to sleep well

Tendency to get a second wind in the evening

Waking up in the middle of the night, finding it hard to get back to sleep and then desperately want to continue sleeping in the morning when you should be getting up

The link between stress and diet – how can eating cause more stress?

Balancing blood sugar is essential in lowering stress because the crashes in sugar levels which happen through the day (due to going long periods without food and not eating the right foods) stimulates more adrenaline and cortisol to be released. This is because these stress hormones, apart from helping you to run away from a tiger can also mobilise your glucose (which has been stored as glycogen in the liver) back into the blood stream. This is why you can feel more jittery, irritable etc when blood sugar plummets!

What can you do to help balance your blood sugar?

Eat every 3 hours
Include some protein every time you eat, i.e. fish, eggs, quinoa, tofu, beans, nuts and seeds and natural bio yogurt. This slows down the release of sugar and thus keeps levels more stable
Limit caffeine to one cup or avoid it if you can and never drink caffeine on an empty stomach because it is a stimulant and gets straight into the bloodstream and triggers cortisol release
Eat a serving of dark green leafy vegetables/salad daily
Snack on dried fruit (organic) and unsalted nuts and seeds
Replace white rice and bread with brown and wholemeal for fibre content and B vitamins

This will stop those roller-coaster highs and cravings for sweet foods. Because your blood sugar isn’t allowed to drop, your body will no longer have to ask you for a quick fix. As the blood sugar steadies, so will the mood swings. As your adrenaline levels reduce you will automatically start to happier and calmer inside.

There is a test you can take to see just how stressed you are – what does that test involve?

The best way to see how stressed you are is check your level of cortisol using saliva. Cortisol fluctuates during the day, ideally being highest in the morning, as you start the day and lowest at night when you are ready to wind down and go to bed.

Is it possible to be addicted to stress?

Yes some people can become addicted to stress and enjoy living on adrenaline. You want to feel that ‘buzz’ all the time and your foot is always pressing down on the accelerator pedal. But there will always be consequences in the long term because your body can’t keep going like that.

And your body will be suffering and is vulnerable. A major trauma, accident or bereavement could easily precipitate a complete collapse. Something relatively small can be the last straw that tips you over the edge.

Things like taking a holiday or switching off from technology can be quick fixes to minimising stress, but what are the long term practises that can help reduce stress for good?

Make sure you are eating well and not missing meals. Limit stimulants like caffeine and energy drinks as they will make you feel more stressed. Have exercise even just walking as part of your daily routine. Exercise helps releases neurotransmitters called endorphins which make us feel happier and calmer.

Certain nutrients can be extremely helpful in helping to reduce stress and its impact on your health. These include the B vitamins especially B5 for stress relief and energy, magnesium – nature’s tranquiliser for relaxation and sleep, chromium for blood sugar balance, Siberian ginseng which acts as a tonic to the adrenal glands and L-theanine for reducing stress and anxiety. A good supplement I use in the clinic which contains all these nutrients plus more is NHP’s Tranquil Support.

Delegate – try to let other people do things for you when you can. It is a very female characteristic to try to do everything yourself because nobody can do it quite as well.

Put yourself first – it is important to do this at least some of the time otherwise by the time you have done everything for everybody else, there will be no time left. Try to take time for yourself every day even 10 minutes – read a magazine, do a crossword puzzle, and build it until there is a proportion of every day when you do what YOU want to do.

Learn some relaxation techniques – This may be just listening to some soothing music, indulging in a hot bath with aromatherapy oils, taking a peaceful walk, yoga, meditation, etc. You could also try learning a visualisation technique or learning to breathe slowly and deeply.

Sleep

Stress and sleep are inversely related; in other words, the less sleep you get, the more difficulty you will find in adapting to challenging situations. The more sleep you have, the less stressful everyday pressures seem.

As a society we are sleeping less; the time we sleep each night has reduced from 9 hours to 7.5 hours since the 1900s. One in three people are affected by insomnia which can be difficulty in getting to sleep and/or waking during the night and not being able to get back to sleep.

Sleep is important for your health because it gives your body time to recharge its batteries and repair cells and tissue. When you don’t get enough or good quality sleep, you can feel anxious and irritable and, of course, feeling tired.

Sleep nowadays is almost seen as a luxury because it means you can pack more into the day if you sleep less. This might seem logical because you will have more hours awake but by depriving yourself of sleep, you may find that you are not as productive the next day and that lack of sleep will have long term consequences on our health. Not getting enough sleep increases your risk of type 2 diabetes, cancer, being overweight and Alzheimer’s.

There are some very good traditional herbs that have been used for centuries to help with sleep problems. These include valerian, chamomile, hops, lemon balm and passionflower. Valerian has been shown to reduce the time it takes to fall asleep by 15-20 minutes and improve sleep quality. Chamomile has calming effects which decrease anxiety and help to initiate sleep.

Lemon balm has been used with stressed volunteers with anxiety disorders and sleep disturbances. It not only helped them sleep better but also reduced anxiety. Passionflower is helpful for sleep problems and when combined with valerian and hops was as effective as a mediation for insomnia at improving sleep quality.

The amino acid l-theanine is really helpful for those who are ‘tired but wired’ where they are exhausted but as soon as their head hits the pillow their brain is very active and doesn’t allow them to fall asleep. There has also been good research on tart cherries which has shown that these have helped people with insomnia increase sleep time by up to 84 minutes. There is a good combination I use in my clinics called NHP’s Advanced Sleep Support which contains all these nutrients.

Taking deep breaths when someone is anxious can help them to feel calmer and more relaxed. When a person shallow breathes, they are hyperventilating and that can make them feel more anxious. Deep breathing helps to switch off the stress response.

Factoring in time for gentle exercise to walk outside in the fresh air is important to help reduce anxiety and people can even use walking as a form of mindfulness just to be in the moment and quietening the mind.

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.

What is menopause?

Vitamins and Minerals

Recent Tweets