Tag Archives: Dr Marilyn Glenville

Natural Solutions for Dementia and Alzheimer’s, Your 7 Step Brain Protection Plan

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natrualsolutionsfordementiaandalzheimers
I have read a few books by Dr Marilyn Glenville, and we also feature her articles on Frost sometimes. She is a woman who really knows her stuff. I greatly enjoy her writing and her new book Natural Solutions for Dementia and Alzheimer’s, Your 7 Step Brain Protection Plan is one of her best books yet. Well-researched and never dull to read, it is brimming with information and advice. The book is thorough; part one helps you understand dementia and part two is your 7-step brain protection programme. From what to eat, your environment, training your brain, dealing with stress and exercise. This is an essential book in the fight against Dementia and Alzheimer’s.

 

New book launch from Dr Marilyn Glenville PhD

Following the huge success of bestselling Natural Alternatives to Sugar, Dr Glenville is adding to her literary portfolio this year with her brand new book Natural Solutions for Dementia and Alzheimer’s.

As it can take up to 10 years for dementia symptoms to show, Dr Glenville gives a compelling argument as to why taking action sooner, rather than later is crucial in helping to prevent memory loss and reduce the risk of developing dementia and Alzheimer’s.  Whilst the pharmaceutical industry searches for a cure, Dr Glenville offers readers a practical easy-to-follow 7 Step Brain Protection Plan consisting of simple lifestyle and nutritional changes everybody can make.

Alzheimer’s, more than any other disease, is now responsible for the highest number of deaths amongst women; killing three times as many women as breast cancer.   The Alzheimer’s Society believes delaying the onset of dementia by just five years would reduce deaths directly attributable to dementia by a staggering 30,000 a year!

  • There are 850,000 people with dementia in the UK
  • It is estimated over 1 million people in the UK will be diagnosed with a form of dementia by 2025.
  • The total annual cost of dementia in the UK is £26.3 billion 
  • The NHS picks up £4.3 billion of the costs and social care £10.3

 

Who is the book aimed at?

 

In her latest book, Dr Glenville sheds light on the complex and often misunderstood world of dementia including Alzheimer’s, offering sufferers and their loved ones a clear and practical guide as well as an easy questionnaire to determine if you are headed towards Alzheimer’s. The book is also suitable for those who have a family history of dementia and want to take steps now to delay cognitive decline.

The book expands on newly discovered facts and latest research findings: 

  • Why scientists are calling Alzheimer’s ‘Type 3 Diabetes’s due to blood sugar and insulin being so closely linked with an increased risk
  • Gum disease has been linked to a six-fold increase in the rate of cognitive decline in people in the early stages of Alzheimer’s
  • Sleeping on your side is the best position to let cerebrospinal fluid flush out toxins and improve blood flow around the brain.
  • Omega 3 rich foods like oily fish improve cerebral blood flow and reduce inflammation making them important in the fight against Alzheimer’s and vascular dementia.
  • It might not be genetic – according to the Alzheimer’s Association in America, genetics are responsible for less than 5 per cent of all Alzheimer’s cases.
  • How certain nutrients ‘‘can slow the atrophy of specific brain regions that are a key component of the Alzheimer’s disease process and that are associated with cognitive decline’.*

 

Discover answers to questions such as…                                                                             

  • What is the difference between Alzheimer’s and other types of dementia?
  • Can making the wrong food choices be harmful to your brain health – no matter what age you are?
  • Which supplements can help improve and boost your brain function?
  • What lifestyle factors should you avoid and include to help improve your memory?

·      What are the most important tests to take to show if you have any deficiencies or imbalances that could be affecting your memory and concentration?

 

The 7-step Brain Protection Plan

Dr Glenville introduces readers to her unique 7-step Brain Protection Plan offering a practical step-by-step guide to help get your brain in the best possible shape naturally, with chapters covering:

  • Your diet
  • Nutritional supplements
  • Exercise
  • Stress and sleep
  • Your environment
  • Brain training
  • Testing, testing

 

What inspired Dr Glenville to write Natural Solutions for Dementia and Alzheimer’s?

Even though writing this book has touched a personal nerve (my father and mother-in-law developed Alzheimer’s and I saw first hand the effects not only on them, but on all those who had to care for them), my research has shown me just how much we do know already and how very beneficial simple, practical lifestyle changes can be, not only to help prevent the disease, but also to slow the decline for those who already have it.  I hope you find the information in the book as interesting as I did while I was gathering it; and I hope that it can make a difference both to you and to your family.

 

Natural Solutions for Dementia and Alzheimer’s £12.77, is available from all good stockists, Amazon and marilyngenville.com.

 

 

Mind Over Sugar

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Dementia affects more than 850,000 people in the UK and it is set to rise to over 1 million by 2025!*

However, not many people know that there is a strong link between sugar and Alzheimer’s. Almost 70% of people with type 2 diabetes are now known to develop Alzheimer’s, compared with only 10% of people without diabetes! 

Dr Marilyn Glenville, the UK’s leading Nutritionist explains this phenomenon in her latest book Natural Solutions for Dementia and Alzheimer’s, “The high levels of insulin block a group of enzymes that would normally break down the beta-amyloid proteins responsible for the brain plaques in Alzheimer’s. Although high levels of insulincan have this effect, confusingly the brain also needs insulin for its cells to flourish and survive. Your brain has its own supply of insulin – if this supply is hampered in any way, and levels of insulin in the brain fall, brain degeneration is the result. So, as with most things in Nature, we don’t want too much or too little of something – it’s all about homeostasis; that is, balance.”

Naughty clumps

Dr Glenville explains, “It’s thought that changes in insulin function in the brain are the cause of beta-amyloid (a protein fragment) plaque build-up. Beta-amyloid itself is not a problem. In fact, it has a vital role to play in transporting cholesterol, protecting against oxidative stress, and aiding immune function. Problems occur only when the beta- amyloid proteins start to form clumps.”

Can sugar affect your memory?

As well as helping you to regulate your blood sugar, insulin regulates neurotransmitters, brain chemicals that aid learning and memory. If you become insulin resistant, not only will your body struggle to control its blood sugar, but your neurotransmitters will be unable to function as normal, with fallout for your brain function. Dr Glenville adds, “Studies showing the effects of insulin resistance on the brain support the importance of reducing sugar in your diet and show that just having higher levels of sugar (glucose) from eating too much sugary food is a risk factor for dementia even if you don’t have diabetes.”

In fact sugar’s impact on the brain goes beyond the effects of insulin. Dr Glenville says, “Being on the blood-sugar roller coaster also increases levels of the stress hormone cortisol, and this, over time, increases inflammation in the brain, speeding up the deterioration of brain and memory function.”

To keep your brain healthy and young for as long as possible we’ve asked Dr Glenville to share with us her 12 step program to quit sugar:

Spring clean your cupboards. Clear out temptation. Biscuits, chocolates and sweets are all for the local food bank. And remember that you’ll find sugar in savoury foods, too – pasta sauces, soups, ketchup, breakfast cereals and many more are all culprits. If you have a sweet tooth, the hidden sugars in savoury foods will be easiest to give up first. Replace them with your own homemade salad dressings, pasta sauces, soups, granola and so on. Grit your teeth and be ruthless with those cupboard stocks.

Stop adding sugar to drinks and food. You may be doing this on autopilot, the way some people salt their food before tasting it. If you still take sugar in tea or coffee, for example, wean yourself off it half a teaspoon at a time. If you sprinkle sugar on your pancakes or cereal in the morning, try a handful of fresh berries instead. Your taste buds will adapt surprisingly quickly.

Read the labels as you shop. Every 4g of sugar per ‘serving size’ is 1 teaspoon of sugar. The NHS says that added sugar can comprise up to 5 per cent of your daily calorie intake – that’s 30g (7 teaspoons) a day. The World Health Organisation (WHO) wants to limit added sugar (including honey) to just 6 teaspoons a day. I say to keep it as low as possible – no added sugar should be the ideal 80 per cent of the time, and then the other 20 per cent on special treats at special times won’t matter.

Use your scales. It’s important to know what the manufacturer’s assumed serving size is compared with what you would serve yourself. For example, a 30g serving of cereal may be much smaller than you would typically eat – but if it already contains 11g sugar, how much would your own bowl contain?

Don’t skip breakfast. Skipping breakfast makes you far more likely to reach for a coffee and a cake at 11am because your blood sugar will have plummeted. You may feel moody, irritable, tense and not able to concentrate. Always eat breakfast and make it a mixture of protein and carbohydrate – avoiding sugar-laden breakfast cereals at all times!

Try a bowl of porridge sprinkled with ground nuts and seeds. The porridge oats give sustained energy and the nuts and seeds add protein to help further lower the GI.

Or, have an egg on wholemeal or rye toast with grilled tomatoes. This very low-GI breakfast provides a good amount of protein from the egg whites, omega 3 fats in the yolks, and good-quality complex, unrefined carbs from the bread – all in all a power-breakfast of energy that will sustain you until your healthy mid- morning snack.

Eat little and often. So, you get to 3pm and you feel sluggish and tired and every part of your body is screaming to have something sweet to keep you going until teatime. Think about how you’ve eaten over the course of the day – did you have breakfast? Did you allow yourself a handful of nuts mid-morning? Did you eat lunch? Eating little and often is the best way to avoid blood sugar dips that lead to cravings – usually for sweet things.

Avoid extreme diets … at least while you are trying to adapt to a no-sugar regime. This is because fasting will make it harder to avoid blood sugar dips and the cravings that come with them. Once you’ve cut sugar from your diet as much as you can, you’ll even find that you may lose weight naturally, which will remove the need for dieting altogether.

Watch out for caffeine. This stimulant and can trigger a roller coaster of stress hormones that feel a bit like sugar highs and lows. Even though it may feel like an appetite suppressant, in the end caffeine will boost your appetite and trigger sugar cravings. It’s all about removing the temptation to reach for the biscuits.

Say no to alcohol. Alcohol has an effect on your blood sugar, so look for drinks with lower sugar content. Spirits do not contain sugar, but their mixers usually do. White wine is more sugary than red, but on the other hand a white wine spritzer (made with sparkling mineral water) will be better for you than a full glass of red wine.

Add protein to starchy carbohydrates. If you eating starchy carbohydrates (pasta, rice, potatoes, bread) particularly if they refined remember that they are broken down into sugar – but protein (fish, eggs, cheese, nuts, seeds and so on) slows down the rate at which your stomach empties the food into the next part of the digestive tract and so it slows down the emptying of the carbohydrate, too. Add ground nuts and seeds to porridge for vegetable protein, or an omelette (animal protein) with brown rice.

Be kind to yourself. Live by the 80/20 rule: as long as you are eating healthily and avoiding sugar 80 per cent of the time you can have that occasional piece of cake without beating yourself up about it. This will also make it less likely you’ll obsess about sugar – and fall off the wagon altogether. You’re ‘allowed’ to have sugar 20 per cent of the time, so what’s the big deal?

Be smart about alternatives. Beware ‘natural’ sweeteners – some may be no better for you than sugar itself. The following, though, are all worth trying: maple syrup, barley malt syrup, brown rice syrup and coconut sugar.

*https://www.alzheimers.org.uk/info/20027/news_and_media/541/facts_for_the_media

 

 

9 Ways To Give Your Brain a HIIT Workout

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We spend hours at the gym or running and hiking to train our body and endurance.  But what about our brain? If you feel like your attention span is shortening you can stretch and strengthen it with simple everyday changes. 

Get more sleep

Not sleeping properly can not only affect our energy levels and looks but also our brain functions. Getting enough Zzz’s can help support learning, memory as well as regulate our mood or even appetite and libido. When looking at the brain of someone who is sleep-deprived, scientists have found reduced metabolism and blood flow in multiple brain regions.*

Be social

Making friends and socialising has a great impact on our emotional wellbeing as well as brain functions. How? When speaking to people and building relationships, you have to pay attention to what they say and then use your memory to recall information to be able to hold a conversation.

Pick up a foreign language

Did you know that learning foreign language can actually make your brain bigger? ** It can also boost your creativity and ability to focus. But most importantly, learning another language gives you ‘a cognitive reserve’ that helps to protect against the changes that can occur during ageing. Dr Marilyn Glenville, the UK’s leading Nutritionist and author of Natural Solutions for Dementia and Alzheimer’s explains, “Speaking a second language throughout your life could delay the onset of Alzheimer’s. Studies show that people who speak two languages may develop dementia more than four years later than those who speak only one language! Language learning leads to more neural connections. More neural stability and more resilience to neural damage.”

Using music 

“Research suggests that playing a musical instrument music when you are older can give you a 36% lowered risk of developing dementia and cognitive damage,” Marilyn says. Can’t play an instrument? Don’t worry, singing can you remember words easily too. “Think how easily you can remember the words of songs that you sang years ago – and yet how much harder it often is to remember a poem or piece of prose that isn’t set to music. Word sequences are far more memorable when they are sung rather than spoken,” Dr Glenville adds.

Start knitting

Apparently knitting is set to be the new baking. It isn’t just something elderly women do and it has recently become popular with celebrities. Apart from helping you to relax it can also boost your mental health as it stimulates almost all of your brain. When knitting, you need to stay focused, plan what you’re doing in advance and also use visual information and synchronise it with your movements.

Teach your body a new skill 

There is a range of techniques to keep your brain alert that doesn’t have to paper-based cognitive tasks. Dr Glenville says “Walking in a new park or taking up line dancing fire up new neural pathways that keep your brain in touch. Needing to remember the steps n a dance is also a wonderful workout for your brain – learning the flow and rhythm of the music stimulates cognitive activity, while learning and performing the steps is great for both your memory and your physical fitness. Active learning is the perfect complement for doing jigsaws, Sudoku and crosswords.” 

Set yourself little challenges 

Dr Glenville suggests the following simple games to give your brain a workout: “Counting backwards from 100 in 2s, 3s or 4s is a good one, and you can make it harder by doing something else at the same time, such as tapping your foot. Or try the ‘tip-of-the-tongue’ game – think of a theme, such as ‘food’, and name as many items relevant to the theme as you can in one minute.” Most people can do 30. Can you double it?

Write things down

Studies have shown that the act of writing something down forces your brain to recall it in a way that typing on your computer or phone does not. ***

Laugh 

Who doesn’t love laughing? It not only lifts your mood but it’s also a great calorie burner. However, researchers have also discovered that laughing can also minimise the damage that stress hormone, cortisol can cause (it damages certain neurons in our brain and affects learning ability as well as memory). On top of that, laughter produces wave frequencies similar to true stare of meditation.****

 

*www.brainfacts.org/about-neuroscience/ask-an-expert/articles/2015/what-happens-to-your-brain-when-you-are-sleep-deprived/

**https://www.theguardian.com/education/2014/sep/04/what-happens-to-the-brain-language-learning,
***http://mentalfloss.com/article/52136/11-simple-ways-improve-your-memory

****http://www.laughteronlineuniversity.com/laughter-good-for-brain-meditation/

 

What Skin Needs Hydrating Facial Serum + Trends in Green Beauty for 2017

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hydratingfacialserumwhatskinneedsI am a huge fan of green beauty. Anything natural or organic usually gets my approval. I have been using What Skin Needs Hydrating Facial Serum for months now and I really love it. It has hydrating in the title, but that doesn’t necessarily mean anything. Plenty of beauty products don’t back up their promises. This serum however left my skin feeling so hydrated that I rarely used a moisturiser afterwards. It is not too greasy and it really sinks into the skin. It left my skin looking amazing. I cannot sing its praises enough. It is light and non-greasy, always a win. It has jojoba oil which improves skin tone, and it also contains Plantolin which has anti-inflammatory properties. Great for scarring, pigmentation, skin cell renewal, skin balancing and hydrating & nourishing skin. Great stuff.

 

Now here are some Trends in Green Beauty for 2017

Having flawless skin is like effortlessly having great style – It’s always on trend!

One of the easiest ways to achieve flawless skin is to use natural and organic products as many have multiple properties which can clean, clear and protect your skin.

We’ve rounded up the top 5 organic beauty trends to look out for next year:

 

SEAWEED

We all lust after thick and voluminous hair, and just like mermaids, one of the best ingredients for thicker hair and a healthier scalp is from the sea.

Absorbing all the nutrients from the ocean, seaweed has high levels of calcium, and omega 3 and 6. These essential fatty acids are great for stimulating hair follicles, promoting growth and hydrating your scalp and hair.

Just like a green juice for your hair, the marine extracts help hair to rebuild itself and grow stronger.

Including seaweed in your diet is also a great way to keep your thyroid gland healthy, which in turn can effect the health of your hair, Dr Marilyn Glenville, author of Natural Alternatives to Sugar (Amazon, £7.17) explains:

“The Japanese also eat good quantities of seaweed which contain important trace minerals like selenium and iodine for healthy thyroid function. A wealth of immune boosting minerals, vitamins and amino acids can be found in seaweed, so try adding a little to your soups or mix with mashed potato.”

JOJOBA 

There are hundreds of different oils in skincare ingredients but only a few have cult status.

This organic oil is known to be great for balancing oil production in the skin as it almost tricks the skin into believing it already has produced enough oil. Jojoba oil is a non-comedogenic, so it is perfect for all skin types including those with acne or sensitive skin.

Skincare expert at What Skin Needs, Sonja Dymalovski, recommends using a skincare that includes natural oils such as jojoba oil, as they reduce the chance of breakouts.

“Natural oils tend to be much gentler on the skin which is why so many people favour organic skincare. Jojoba oil is easily absorbed into the skin, which is wonderful for people who might have drier skin. I would recommend using a organic serum like What Skin Needs Hydrating Facial Serum (£17.99, http://www.whatskinneeds.co.uk), as it also contains Plantolin which has anti-inflammatory properties.”

PROBIOTICS

Many celebrities use probiotics as an added extra in their beauty regime, Gwyneth Paltrow, Miranda Kerr and Halle Berry has all stressed the impact of a healthy gut in their skincare.

Nutritionist, Cassandra Barns, explains:

“The skin is also closely connected to the gut and supporting gut function can help to reduce skin outbreaks. There are a number of studies linking the use of probiotics to positive outcomes for eczema, acne, rosacea and anti-aging.”

Probiotics can have a calming effect on the skin by balancing the bacteria in your digestive system.

“To support your skin include fermented foods in your diet, such as kefir, sauerkraut, kimchi and miso soup. You can also take a supplement, such as Pro-Ven 25 Billion (Boots, £13.95)”

 

POMEGRANATE

We know we love eating them but what about in skincare.

A powerhouse antioxidant, anything with pomegranate listed in their ingredients is sure to have amazing anti aging properties, boost collagen levels, and can help to protect the skin from further damage.

New studies have proven the anti-aging powers of pomegranates, so try and get as much of them in you and on your face as possible.[1]

Shona Wilkinson, from Superfood UK, explains:

“Pomegranates are native to Iran and India, in Ayurveda they are a symbol of fertility and prosperity!  They are packed full of nutrients and contain high levels of vitamin C. Try tossing the pomegranate seeds on a salad for a brilliantly colourful, crunchy, and nutritious addition and add them to your smoothies for a great taste.”

GREEN TEA

Just another reason to go green; not only is green tea packed full of antioxidants and nutrients, great for brain function and a natural boost to your metabolic rate, it also has a wonderful effect on the skin.

The high concentration of catechins gives Green Tea its anti-inflammatory, antioxidant and anti-aging effect on the skin. Studies have shown it can also reduce the risk of sunburn![2]

Nutritionist and weight-loss expert, Lily Soutter, explains how green tea can also curb your hunger cravings:

“The catechins found in green tea also help balance blood sugar levels. An added bonus is that green tea can help to lower cholesterol and triglycerides, as the polyphenols can help the body both eliminate cholesterol and stop its absorption. Try having 2 to 3 cups daily, in between meals.”

 

Your guide to natural alternatives to sugar

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Your guide to natural alternatives to sugarTo clear up the confusion around ‘natural’ sweeteners and help you chose the right one, we asked Dr Marilyn Glenville, the UK’s leading Nutritionist, author of Natural Alternatives to Sugar to give us the low-down on the most popular natural sweeteners.

Fructose

What is it? Naturally found in fruit, you can buy fructose as a white powder. The problem with it is that it is totally refined and all the goodness and fibre that would be in the fruit is absent.

Interestingly, fructose does not cause the release of insulin as sucrose and glucose do, so initially it was thought to be a healthy form of sugar. However, it has other negative effects on your health.

Fructose goes straight to your liver, which has to metabolise it, in the same way as alcohol does. So it can make you gain weight, increase your appetite and also give you fat around the middle. Fructose interferes with your production of hormones like leptin, which should send you a signal telling you that you have eaten enough, and fructose can raise levels of a hunger hormone called ghrelin, increasing your appetite.

Fructose does not supply any energy at all to either your brain or your muscles; it is only stored as fat.

Dr Glenville’s view: I would never use fructose as a sweetener. If it is naturally contained within the fruit then that is fine but I would not buy it as a white powder to add to food.

Agave

What is it? It comes from the agave plant in Mexico, where traditionally the sap would have been boiled for hours to obtain the sweet syrup. Unfortunately, to cut the costs, to produce agave on a commercial scale, the agave is made from the starch of the root bulb and the final product is just refined fructose.

There may be some companies who produce the agave syrup in the traditional way but it is not easy to tell given the marketing hype around the products. They would be definitely be more expensive because of time making the product and availability.

Dr Glenville’s view: I would not recommend using agave as it could be up to 90% fructose and there doesn’t seem to be a way of distinguishing whether the agave has been made in the traditional way or whether it is commercially produced.

Honey

What is it? Although this is a natural sweetener, you should only use it sparingly. Honey is a simple sugar, primarily made up of glucose and fructose, and so is absorbed into your blood stream quickly, hence it’s not ideal if you’re trying to control your blood sugar or lose weight. The fructose content can be up to 40 per cent in some honeys.

If you do use honey then avoid types which are ‘blended’ or the ‘produce of more than one country’ because they are often heated to temperatures as high as 71°C, which destroys their natural goodness.

Bees gather nectar from flowers to take back to the hive. Honey is often harvested from the hives in the autumn, which means that the bees will struggle without food over the winter. So the bees are fed a substitute for nectar which honey in the hive so the bees can feed until the spring. However commercial beekeepers look just at the financial cost because they can sell the honey for more than the sugar water costs to feed the bees over the winter.

So, in effect, you may not be buying ‘pure honey’, even though it might say so on the label, because the sugar water gets mixed up with the honey in the hive and, basically, the raw material for the honey is simply white sugar.

Dr Glenville’s view: Not an ideal sweetener as it is a simple sugar and so will affect your blood glucose (sugar) quickly. If you are going to use honey, try to get organic if possible and use very sparingly.

Molasses

What is it? Molasses is the by-product of the process used to extract sugar from sugar cane or beet.

The sugar cane juice is boiled and sugar crystallised from it. The syrup that is left over is molasses. Normally, the sugar cane is boiled three times to remove as much sugar as possible and the molasses left over at the end of this third stage is called black strap molasses and is dark in colour, very syrupy and has the lowest amount of sugar but the highest quantities of vitamins and minerals. It is a good source of vitamin B6 and potassium and a very good source of magnesium and manganese.

About half of the sugar content is made up of fructose and glucose in equal amounts and the other half sucrose.

Dr Glenville’s view: This has not been a sweetener that I have used, as it is a by-product of sugar extraction and, as a result, may have higher levels of the pesticides and other chemicals used in sugar cultivation and processing. It also has a very strong taste.

Xylitol

What is it? It is sold as a white powder and is considered natural because it occurs naturally in plants. It is low in calories and does not need insulin to be metabolised in the body so it is very useful for diabetics. It also has benefits for dental health as it reduces caries. Its main side effects are diarrhoea and bloating as it ferments in the digestive system.

Xylitol is found in the fibres of many plants, including sugar cane, corn cobs and birch. However, it requires a lot of refining to take it from the raw product to a white powder.

Basically, xylitol is made from the hydrogenation of a sugar called xylose, rings warning bells as we have been moving away from hydrogenated fats over the years, after we found out about the health risks associated with them. There may be concerns about hydrogenated sugar in years to come.

Dr Glenville’s view: I would not use xylitol as it requires far too much processing to be considered a natural product.

Sorbitol

What is it? Like xylitol, sorbitol is a sugar alcohol and is often used in foods designed for diabetics because it requires little or no insulin. It is usually made from corn syrup. Sorbitol is found naturally in stone fruits such as prunes, plums and dates. Like some other sugar substitutes, it is a very heavily-processed product.

The side effects of sorbitol are similar to those for xylitol, in that it can cause diarrhoea because it stimulates bowel motion. Both sorbitol and xylitol can worsen IBS.

Dr Glenville’s view: I would not recommend using sorbitol because of the negative effects on the digestive system and the fact that it is a heavily-processed sweetener.

Maple syrup

What is it? Maple syrup is made from the sap of maple trees by making a hole in the tree and collecting the syrup.

It contains 34 beneficial compounds, which have antioxidant and anti-inflammatory properties! It is also the natural sweetener usually recommended for IBS sufferers as it causes the least problems with digestion.

Maple syrup contains significant amounts of zinc and manganese and 15 times more calcium than honey. It is made up of primarily sucrose and very small amounts of fructose and glucose.

Beware maple syrup labeled as ‘maple-flavoured syrup’ rather than just ‘maple syrup’ as this won’t be pure – in fact, it may not contain any maple syrup at all!

Dr Glenville’s view: I do use real maple syrup as a natural sweetener and I always buy organic where possible. I use it in cakes and to drizzle over the top of crumbles to give it a lovely browned effect.

Barley malt syrup

What is it? This is an unrefined natural sweetener produced from sprouted barley malt, which is dried and then cooked, sometimes called Barley Malt Extract. The liquid is then filtered and reduced down to the required consistency. It is thick and dark brown and makes wonderful flapjacks. It is a reasonably good source of some minerals and vitamins and contains almost no fructose or sucrose.

Dr Glenville’s view: Barley malt syrup is a good choice as a natural sweetener. It has a malty taste so does not work well, taste-wise, in all recipes but, as I mentioned, brilliant for using in flapjacks where the malt is an added benefit.

Brown rice syrup

What is it? This syrup is a natural sweetener, available in most health food shops, also called rice malt syrup. Brown rice syrup contains three sugars – maltotriose, maltose and glucose. Cheaper versions are made from cooked brown rice cultured with enzymes to turn the starches in the rice into sugar. Others use sprouted grains that release the enzymes that breakdown the grain into maltose and other sugars. Also brown rice syrup doesn’t contain any fructose, which is a good thing.

Dr Glenville’s view: I personally would use organic brown rice syrup as a sweetener. It does tend to change the texture of baked foods, so is best used where a little crunch is of benefit. This makes it a good choice for a crumble, flapjack or healthy granola, in small amounts.

Stevia

What is it? Stevia is derived from the leaves of a South American plant of the same name. It has been used for centuries as a sweetener in South America. In 2011 it was approved for use in the EU. Stevia is 2-300 times sweeter than table sugar (sucrose).

Unfortunately, there are a couple of problems with stevia. Read labels very carefully as some products can contain dextrose and flavourings. You need a product that is 100 per cent stevia.

As stevia is not absorbed through the digestive tract, it is considered to have no calories, so it appears a good choice for weight loss. However, although pure stevia is more natural than artificial sweeteners, it still primes your body to expect a corresponding amount of calories for the sweetness. When that calorie hit doesn’t happen, your body will send you off to get the calories from somewhere else, increasing your appetite and causing weight gain.

It has a slightly bitter aftertaste for most people, which is why it is often mixed with other sweeteners, especially in soft drinks and processed foods.

Dr Glenville’s view: You could use stevia as a sweetener as long as you use it in moderation and it is just stevia in the product. Not everyone likes the taste though.

Palm sugar

What is it? Palm sugar can also be known as jaggery but, instead of being made from sugar cane, it is made from the palm tree and, in particular, the palmyra palm tree. The palm flowers are tapped to release the juice, which is then boiled down to produce the syrup, which is then be allowed to crystallise.

It is a traditional Ayurvedic ingredient and contains good amounts of B vitamins (including a plant source of B12). It has a low glycaemic index – great for weight loss.

Dr Glenville’s view: A good natural sweetener and a nice alternative to sugar – can be used in cooking as well as drinks.

Coconut sugar

What is it? This sweetener is also known as coconut palm sugar and is produced from the sap of the flower buds of the coconut tree. It is found in liquid form as a syrup, (also known as coconut nectar and blossom syrup) as well as crystals.

To obtain the sap, the tree is tapped, as in the palm sugar, and minimally heated in order to allow moisture to evaporate to form the syrup. When the syrup cools down it crystalises.

Like palm sugar, coconut sugar is rich in nutrients such as the B vitamins, magnesium, calcium, potassium, zinc, 17 amino acids, short chain fatty acids, polyphenols and antioxidants; plus it has a nearly neutral pH. It also contains inulin, which is a prebiotic and helps to feed beneficial bacteria.

Dr Glenville’s view: I have not used coconut sugar myself but it is supposed to taste like brown sugar and you would use it exactly the same as sugar. I would suggest buying organic coconut sugar.

Yacon syrup

What is it? This is a sweetener made from the sweet root of the yacon, which is a member of the sunflower family, also known as the Peruvian ground apple. It tastes like a cross between an apple and a pear. Yacon contains good amounts of a prebiotic, which helps to feed the beneficial bacteria in the digestive system. Yacon also contains good amounts of vitamins and minerals. It is low GI, can help to lower glucose levels and is said to be fine for diabetics to use. It is traditionally made without chemicals using evaporation, like maple syrup.

Dr Glenville’s view: I would recommend this as a sweetener. It can be used instead of a liquid sweetener such as honey and also in baking. Choose an organic variety. It may not be suitable for people with IBS due to its high prebiotic content.

http://www.marilynglenville.com

 

 

It Takes Two… to Make a Baby. All You Need to Know About Men’s Fertility

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fertility, men, maleAlthough a woman is the one, who will carry and deliver the baby, a man has a crucial role in pregnancy. In fact, almost 40 % of problems with fertility are caused by men’s conditions. *

We have put together some useful tips and fact from our experts for making healthy sperm and giving you the best chance of becoming a dad.

Don’t cook your balls

Heat is among the top causes of reduced fertility in men. ‘Everyone thinks of not having hot baths or wearing tight underpants for men as it may affect sperm health. It’s production takes place at 32°C, which is lower than the body temperature at 37°C.  The testes are on the outside of a man’s body to keep them cooler. As they get closer to the body (e.g. by sitting for long periods when driving or cycling) the sperm heats up which may reduce the count.

However, a more surprising piece of research found that men using laptops on their laps was causing a problem with sperm health. In order to balance the laptop, men will often close their legs. This on its own (even without the laptop) raises the temperature of their genitals by up 2.1°C.  In conjunction with heat generated by laptop itself it causes a rise in temperature of up to 2.8°C. It might seem like not a lot, but a rise of just 1°C can decrease fertility by 40%!’ explains Dr Marilyn Glenville, the UK’s leading nutritionist and author of Getting Pregnant Faster.

Oysters for dinner

‘Stress, pollution, smoking and alcohol – unfortunately, our modern lifestyles tend to decrease our zinc levels. In addition, heating and cooking can also reduce the zinc in foods by 50%. However, this is a mineral not to be forgotten. It not only boosts sperm levels but it also improves it quality (it creates the outer membrane and tail of a sperm.) A low level of Zinc can even lead to impaired fertility.’ explains Shona Wilkinson, Head Nutritionist at www.nutricentre.com.

‘Make sure you include in your diet zinc-rich ingredients such as seafood, lamb, spinach, nuts, beans and mushrooms. Studies conducted by experts from https://www.numan.com/erectile-dysfunction, also show that ‘eating a rainbow’ of fruit and vegetables that are rich in antioxidants will not only fuel your grey matter and muscles but can also boost your fertility. Antioxidants cause surges in testosterone, improve sperm quality and increases sex drive.

You can also try AgeLoss Men’s Multi by Nature’s Plus (www.nutricentre.com, £47.00) which is not only high in Zinc but also in libido-optimizing herbal staples rhodiola rosea and ginseng.’ adds Michela Vagnini, Nutritionist at www.naturesplus.co.uk.

There is one, very important amino acid…

L-Arginine is an amino acid, which is crucial for most of metabolic processes. It contributes to the health of vascular system by boosting blood circulation and regulating the relaxation of blood vessels. ‘As it supports blood flow, it is a natural remedy for erectile dysfunction, a common problem associated with infertility. Stress, fatigue and lack of stamina can make men weak and not able to complete the sexual act. In addition, L-Arginine is essential for sperm production (it can be found in large amounts in the head of the sperm). You can find it seafood, eggs, lentils, chocolate and whole wheat grains. You can also go for NHP’s Men’s Fertility Support (www.naturalhealthpractice.com, £32.77), which includes 1000mg of L-Arginine.’ says Dr Glenville.

If you are worried about your stamina, you can also try organic medicinal mushroom supplement by Hifas da Terra, Mico-Cord (Harrods, £55), which enhances cardiovascular circulation and strengthen the body.

Lose extra pounds

We all know that being overweight has a huge impact on our health. Unfortunately, it is also an excellent contraceptive. ‘Extra pounds affect sperm quality, decrease their ability to swim, reduce sperm count and increase damage to DNA. Men, who are overweight, suffer from hormonal imbalance, which causes lower sex drive. So losing those extra pounds should be the first thing on your list!’ says Wilkinson.

No smoking area

Apart from being dangerous for your overall health, smoking can affect men’s fertility on many levels. ‘Toxins found in cigarettes take their tool on not only our lungs but they can also increase the risk of DNA damage in sperm cell. Smoking can also contribute towards erectile dysfunction as it damages the blood vessels. And finally, this awful habit depletes Vitamin C from your body, which contributes to sperm ‘clumping’ together. This can affect its mobility, as sperm are not supposed to stick together – they cannot swim that way.’ says Glenville.

Make those boys swim faster
Have you heard of CoQ10? Apart from being a powerful antioxidant, which helps to protect cells from free radical damage it is also necessary for energy production. ‘Studies have shown that it can not only increase sperm health but also its motility in semen, making your little swimmers more energetic. Unfortunately, CoQ10 decline with age and is extremely difficult to obtain through the diet. Go for Ubiquinol Qu10 by Quest Vitamins (www.revital.co.uk, £23.15).’ advises Sharon Morey, Nutritionist at Quest Vitamins.

* http://www.webmd.com/infertility-and-reproduction/features/male-infertility-facts

 

 

Five Simple Steps To Beat Baby Blues Naturally

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Five simple steps to beat BABY BLUES naturally

It comes from nowhere and catches you off guard.  Those feelings of being vulnerable, emotional, sad, tearful and sensitive may make it difficult to believe that it is supposed to be the happiest time of every woman’s life.

Don’t worry, you are not alone! Postnatal anxiety, also known as ‘baby blues’, affects 85% of women and may occur on the day of the birth, the day after or not at all. Despite those overwhelming feelings, remember it is a normal reaction after having a baby.

‘Crying and confusion are experienced by most women and are partly due to the hormone changes experienced during the labour and can also be connected to when the milk comes through. But for some 15% of women, this despair and tearfulness continues and develops into post-natal depression’, explains Dr Marilyn Glenville, the UK’s leading nutritionist and an author of The Nutritional Health Handbook For Women.

Before you start worrying, follow these five simple steps to beat baby blues naturally and start enjoying motherhood!

Take a break

Make sure you find time to rest. Permanent sleep deprivation is the biggest cause of anxiety and low mood. Instead of catching up on all those chores that have piled up, try to coordinate your rest periods with your baby.

‘You may need to ask for help with the housework and other chores so that you can have time to rest, sleep, eat properly and also spend time getting to know your baby. It is a good idea to get out the house on your own; it can feel quite overwhelming to suddenly have someone depending on you twenty-four hours a day. Giving birth may bring up unresolved emotional issues from the past that needs to be dealt with. Counselling may be very helpful if this has happened’, Dr Glenville suggests.

Keep your sugar levels at bay

It is important that you make sure that you are eating little and often. Keeping your blood sugar in balance is crucial for helping you through this time as it directly affects mood and energy. ‘Aim to eat complex and unrefined carbohydrates as part of your main meals – this means choosing brown instead of white (wholewheat bread, brown rice and wholemeal flour). Don’t forget about breakfast, porridge and oatmeal is a good choice. Do reduce and preferably avoid stimulants including tea, coffee, chocolate, smoking and canned drinks with caffeine’, explains Dr Glenville.

Too much copper is no good news

Mineral imbalances or deficiencies can also contribute to ‘baby blues’. One of the most important nutrients during this difficult time is zinc.

Zinc and copper are antagonists, which means that high levels of copper reduce zinc and vitamin B6. Once you are pregnant, copper levels in the blood tend to rise dramatically and remain high for up to a month after giving birth as it stimulates the uterus.* This can cause what feels like depression: extreme fears, anxiety, sleep problems, paranoia and even hallucinations. ‘High levels of copper that decrease zinc can be dangerous, especially for a new mum, as she may be already low in this mineral after giving birth. Zinc deficiency can cause stretch marks, white spots on fingernails, decreased wound healing, loss of appetite and low mood. Make sure you are taking good multivitamins and minerals, the ones you took during pregnancy are fine but add some extra zinc’ (recommended daily intake is 50mg of zinc a day), advises Dr Glenville. Try Nature’s Plus Zinc (www.nutricentre.com, £8.59).

Fatty acids

During pregnancy, women are constantly being deprived of fatty acids because of the physical demands of growing fetus. ‘Omega 3 fatty acids are proved to increase levels of serotonin so they are essential in fighting depression and anxiety. Try to include salmon, avocado and nuts in your daily diet. If you don’t like fish, choose a good quality omega-3 supplement such as Omega 3 by Quest Vitamins (www.revital.co.uk, £6.19).’ recommends Shona Wilkinson, Head Nutritionist at www.nutricentre.com.

Balance your hormones

‘Try to take milk thistle every day to support the liver and gall bladder. This powerful herb can help the liver to deal with toxins and process excess hormones from the body. In addition, it is an excellent promoter of milk production, so will help with breast-feeding as well’, says Shona.

*http://metabolichealing.com/zinc-copper-imbalances-immense-biochemical-implications/

 

 

Ready, Steady, Baby! 4 Things You Need to Know About Fertility

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kimkardashianpregnantAfter giving birth to daughter North two years ago, Kim Kardashian is now pregnant again. Kardashian previously admitted that she was desperately trying to conceive

As Kim and her partner, Kanye are both in their mid thirties, leading busy and stressful lifestyles, they are in a large group of fertility challenged couples.

According to the Journal of Human Reproduction, woman in their mid thirties with an older partner have a shocking 20 per cent chance of conceiving each month. Notonly does sperm quality decline with age, but also women are born with all the eggs they will ever have, so their fertility only goes down over time*.

The second most common cause of infertility is ‘unexplained’, which means that following thorough investigations, doctors can find no identifiable medical problem for a couple’s infertility. Fertility is multi-factorial so it’s important to look at every aspect of wellbeing, from general health, emotional problems and lifestyle.

We asked Dr Marilyn Glenville, the UK’s leading nutritionist specialising in women’s health and author of best selling Getting Pregnant Faster: Boost Your Fertility in Just 3 Months – Naturally, to give us her 4 step plan on boosting fertility naturally.

Check your menu

‘Although it goes without saying that a healthy diet is crucial to a successful pregnancy and a healthy baby, many people are unaware of the fact that diet may affect the ability to conceive. The following are recommended:

Plenty of fruit and vegetables
Complex carbohydrates – wholegrains like brown rice, oats and wholemeal bread
Organic foods where possible
Oily foods such as fish, nuts, seeds and oils
Reduced intake of saturated fats from dairy products etc.
Increased intake of fibre
Avoid additives, preservatives and chemicals, such as artificial sweeteners
Avoid sugar, both on its own and hidden in food

Avoid the three main fertility busters: Caffeine, alcohol and smoking as they have all been linked to an increased risk of infertility in men and women.’

Food Supplements

‘As well as looking at what you eat and drink there is now a great deal of scientific knowledge about the use of nutritional supplements and their beneficial effects on fertility. The most important nutrients for fertilityare Zinc, Folic Acid, Selenium, Vitamin E and C and Omega 3 Fatty Acids.’

Weight Matters

‘Women are most fertile when they are neither too thin nor too heavy. They need at least 18% body fat to ovulate and the best chance of getting pregnant is when 20-25% of the body mass is fat tissue. On the other hand, the menstrual cycle can be disrupted by too much fat, which affects oestrogen levels. Being 25% over the ideal weight can even stop ovulation. It’s important for the man to keep his eye on his weight too as there is an increased risk of infertility or poor sperm quality and quantity in men who are overweight’

De-stress

‘Stress can cause irregular ovulation and also lower sperm count. To minimise stress, the recommendations are to eat a healthy diet which keeps blood sugar in balance, exercise regularly and get at least eight hours sleep a night. Yoga or meditation can also be helpful and well as seeing a counsellor as infertility is itself stressful.’

Natural Approach

Dr Marilyn Glenville has joined forces with luxury health spa Champneys, to deliver a series of women’s wellbeing weekends this year.  These very special one and two day retreats are led by Dr Glenville herself and offer natural solutions and insight into four significant female health issues.  Dr Glenville’s Fertility retreat is this November at Champneys in Tring.  Groups are kept small to allow for plenty of time for questions and one to one time.  Each retreat includes full use of all facilities, nutritious meals and a thalassotherapy session.  Champneys.com for booking and more information.

*http://www.dailymail.co.uk/health/article-112136/The-female-fertility-clock-starts-ticking-27.html