Chromium – the weight loss nutrient?

May 18th, 2012

Chromium is an essential trace mineral, that is, we must obtain it from our food. It’s role in sugar metabolism and weight loss has been widely researched.  Research shows that without sufficient chromium, insulin is less effective in controlling blood sugar levels. This means that it is harder to burn your food as fuel and more may be stored as fat. It also helps to control levels of fat and cholesterol in the blood. One study showed that people who took chromium over a ten-week period lost an average of 1.9kg (4.2lb) of fat while those who took a placebo lost only 0.2kg (0.4lb).

Although chromium occurs naturally in a wide variety of foods, many foods contain only 1 or 2 micrograms (mcg) of chromium per serving. Also, food processing methods often remove the naturally occurring chromium. As a result, obtaining a sufficient amount of chromium in the diet can be difficult. Good food sources of chromium include brewers yeast, meat (especially beef and liver), wholewheat, rye, oysters, potato, eggs, chicken, apple, banana, spinach, onions, tomatoes and Romaine (Cos) lettuce.

However intake of foods high in simple sugars, as well as being low in chromium themselves, can lead to the loss of chromium from the body.  Chromium levels have also been found to decrease with age, and stress and excessive exercise.

Taking chromium at levels of c 200mcg per day as part of a multivitamin and mineral supplementation can be helpful in a weight loss programme.   Vitamins and minerals work synergistically in metabolism and many other nutrients can also help manage weight e.g. vitamin C, all the B vitamins, zinc and coenzyme Q10.

Please note, chromium is not suitable for individuals taking medication for diabetes.  If in doubt, always consult your medical practitioner.

 

Posted in Latest News No Comments »

Could a food allergy be making you fat?

May 18th, 2012

Or at the very least, make it difficult for you to lose weight?  There appears to be a significant association between obesity and allergies.  A study published in the US in 2009 reported a 59% higher incidence of allergy in over 4000 obese children tested.  In another study, 98% of subjects significantly improved body fat composition and/or weight within four weeks of following a test-based food elimination diet.

 

So could you have a food allergy or intolerance that may be making it harder to shift your extra pounds?

 

A good clue would be whether you crave a particular food that you eat frequently. Once a food allergy exists the food becomes mildly addictive and you can feel compelled to eat it. If you are allergic to a food, your body can react by storing it away instead of using it for energy. If you eat a lot of foods to which you are allergic, there can be a significant weight gain.

 

 

An allergy is hypersensitive reaction involving the immune system.

 

• Type A (classic allergy, IgE antibodies) involves immediate response after contact with an allergen (such as shellfish or peanuts, for example).
• Type B (delayed allergy or intolerance, usually IgG antibodies) where a reaction can take place between one hour or three days after ingesting the food. Symptoms such as weight gain, bloating, water retention, fatigue, aching joints and headaches can all be due to a Type B allergy.

 

1-2% of the population have a type A reaction whereas, the incidence of type B reaction has been cited at levels between 20% – 40%.

 

Inflammation plays a crucial role.  This is the body’s protective response to pathogens, irritants and injury.  It also plays a major role in obesity.

 

One possible mechanism that features in the medical literature is how the stimulated immune system produces chemicals that block insulin receptors, leading to insulin resistance.  Insulin is the hormone that is needed for the uptake of sugar from the diet into the cells where it is turned into energy. It also causes any excess sugar to stored as fat .  By reducing the inflammation e.g. by the eliminating the food allergen triggers, this may improve insulin sensitivity and reduce fat storage.

 

It’s often the foods we eat the most frequently e.g. wheat, milk, yeast, nuts, fish and eggs that trigger an inappropriate immune response, but long term use of certain drugs like steroids and antibiotics, digestive problems and high stress levels can play a part.  Some people also appear to be sensitive to food additives such as MSG, aspartame and sulphites, present in a wide variety of processed foods.

 

To support your efforts to manage your weight, it may be worthwhile taking a food allergy/intolerance test to identify potential food triggers.

 

Meanwhile, here are a few simple things to try if you are struggling to lose weight or feel better.

 

1. Try an elimination diet for 3 weeks, cutting out one or more of the most common food allergens, including wheat, gluten, dairy, eggs and yeast.
2. Eat a natural, low sugar, low saturated fat, high fibre, plant-based diet. This is essential to feed the good bacteria in your gut and to provide the nutrients you need for optimum health.
3. Take good quality, high strength probiotics daily to boost the healthy bacteria in your gut. Look for those that contain 10 billion CFU of lactobacillus and bifidobacteria species.
4. Take good quality fish oils for their anti-inflammatory properties and for helping cells to remain fluid and function properly

 

 

References

Visness CA et al . Association of obesity with IgE levels and allergy symptoms in children and adolescents: results from the National Health and Nutrition Examination Survey 2005-2006. J Allergy Clin Immunol. 2009 May;123(5):1163-9, 1169.e1-4

Akmal M., Khan SA, Khan AQ. The effect of The ALCAT Test Diet Therapy for Food Sensitivity in Patient’s with Obesity. Middle Eastern Journal of Medicine, April 2009

Kalliomaki M, Collado MC, Salminen S, Isolauri E. Early differences in fecal microbiota composition in children may predict overweight. Am J Clin Nutr. 2008 Mar;87(3);534-8

DiBaise JK et al. Gut microbiota and it’s possible relationship with obesity, Mayo Clin Proc. 2008 Apr;83(4):460-9

Posted in Latest News No Comments »

How stress affects your hormones

February 13th, 2012

Did you know that your sex hormones and the stress hormone cortisol are made from the same building blocks of steroids?  These steroids form an interchangeable pool of hormones that are converted from one to the other as the body needs them.  In addition, there is only a limited amount of steroid hormones to go round at any one time, which is why stress affects our hormones so much.

Stress and the monthly cycle

Regular periods require a surge of female hormones in the right place and the right time. If stress is high, then oestrogen and progesterone are depleted because the body needs cortisol instead. This can lead to irregular or problematic periods.  Cortisol affects periods in other ways too. Excess cortisol suppresses the thyroid hormone, which contributes to cycle irregularity, and excess cortisol makes the body resistant to insulin, which in turn can cause failure to ovulate.

Stress and fertility

The reproductive system should work in harmony, each hormone dependent on the other and all working together as a whole system.  Any imbalance will affect the production of hormones and with it the chances of conceiving or staying pregnant once fertilisation has occurred.  For men, chronic stress reduces sperm count, motility and increases levels of abnormal sperm.  For women, higher levels of anxiety and tension may cause release of ova which are not mature enough to be fertilised.  Extreme stress can cause amenorrhoea (periods cease) or anovulation.

Stress and the menopause

Many women sail through the menopause with few symptoms, if any.  Others may experience hot flushes, night sweats, vaginal dryness, fatigue, mood swings and other unpleasant symptoms. Menopause is not the end of hormones. In healthy women, the post-menopause hormone output by the ovaries drops and the adrenal glands increase their hormone output to pick up some of the slack.  Healthy adrenal glands produce DHEA, which will convert to oestrogen and progesterone.   But the adrenal glands are the site of cortisol production too, so where stress is present the adrenals will be less able to produce these sex hormones.

Stress and weight gain

Glucose -  from sugar and carbohydrates in the diet -  provides energy to all the cells of your body and if supply (diet) is greater than demand (metabolism, exercise etc)  extra, unwanted glucose is stored first as glycogen in muscles and liver for short term storage, and then as fat in fat cells as longer term storage.  The interplay between hormones insulin  and cortisol ensures these accessible sugar supplies, in times of ongoing stress, are laid down around your middle. This why that mid line bulge is often hard to lose.

Posted in Latest News, Uncategorized No Comments »

Magnesium – nature’s tranquilliser

February 12th, 2012

Do you experience any of the following symptoms?

Leg or foot cramps, muscle twitches, spasms or tension, muscle weakness, restless legs, palpitations, irregular heartbeat, constipation, depression, headaches?

If you do, or if you’re being treated for heart disease or high blood pressure, you may be lacking in magnesium.

Magnesium is found in many foods, in particular green leafy vegetables like broccoli.  But many people may be deficient in magnesium, even when they are eating plenty of greens, if they are experiencing chronic stress.

Magnesium relaxes muscles and nerves, helps relieve anxiety and tension, is a key component in bone health and normalizes blood circulation. Under conditions of mental or physical stress, magnesium is released from your blood cells and goes into the blood plasma. From there, it’s excreted into the urine.  Incidentally poor blood sugar control, a contributing factor in chronic stress, also increases rate at which magnesium is lost in the urine.

Chronic stress depletes your body of magnesium, and the greater your level of stress, the greater the loss of magnesium.  Stress-related diseases, including heart attacks, strokes and high blood pressure, are often accompanied by a magnesium deficiency.

This complex relationship between stress and magnesium explains why many people require magnesium supplements, because even a nutritious diet does not correct their magnesium deficiency.

Magnesium supplements in the form of citrates, taurates, malates and other organic acids are the best way to take raise blood magnesium.

The best food sources of magnesium are: broccoli, spinach, Swiss chard, oats, whole barley, millet, bananas, blackberries, dates, dried figs, mangoes, watermelon, almonds, Brazil nuts, cashews, hazel nuts, prawns, tuna, buckwheat, kidney beans, green beans and soybeans (including tofu).

References

American Journal of Hypertension 15, 691-696 (August 2002)

The effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials.

Sun Ha Jee, et al.

J Am Coll Nutr. 1994 Oct;13(5):429-46.

Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review).

Seelig M.S., et al.

Diabetes Care 2004;27:134-40.

Magnesium intake and risk of type 2 diabetes in men and women.

Lopez-Ridaura R, Willett WC, Rimm EB, Liu S, Stampfer MJ, Manson JE, Hu FB.

Posted in Latest News No Comments »

More successful weight loss with vitamin C

December 30th, 2011

Vitamin C, or ascorbic acid, is essential in the diet because our bodies can’t manufacture it from other nutrients.   It is one of the many vitamins for weight loss that can also aid in burning calories.  It has many other great health benefits too.   It helps our cells turn food into energy, preserves skin elasticity, helps build bone, cartilage and other connective tissue, strengthens the immune system, amongst many other roles.  Crucially, its antioxidant properties protect our cells from harmful free radicals, which have been linked to aging, inflammation, heart disease and cancer.

Sadly, only a third of Irish adults aged between 18-64 years achieve their minimum recommended 5-a-day portions of fruit & vegetables, and 37% of this age group are overweight, and 24% are clinically obese.

But here’s some good news….

According to a study from Arizona State University, individuals consuming sufficient amounts of vitamin C burn 30% more fat during moderate exercise than those who consume insufficient amounts.

In addition, too little vitamin C in the bloodstream has been shown to correlate with increased body fat and waist measurements.

So to make your new year’s exercise regime even more effective and boost your health, eat more fruit and veg each day.

•    Add blueberries, strawberries or kiwi fruits to your breakfast cereal.
•    Snack on a piece of fruit plus a handful of nuts
•    Tomatoes, red peppers, broccoli all add extra Vitamin C helpings in stir fries, sauces or salads.
•    Mango, papaya as well as citrus fruits in fruit salads or smoothies – serve with natural yoghurt
•    Leafy greens like rocket, cos lettuce, parsley and watercress as a side salad or in a sandwich.

1. National Diet and Nutrition Survey 2009

2.Johnston PhD, FACN, Carol S.. J Am Coll Nutr June 2005 vol. 24 no. 3 158-165 ‘Strategies for Healthy Weight Loss: From Vitamin C to the Glycaemic Response’.

Posted in Latest News, Uncategorized No Comments »

How extra weight can affect fertility

December 29th, 2011

Carrying excess weight can affect conception rates, increase the risk of miscarriage and cause pregnancy complications.  Along with other factors, carrying extra weight can have an adverse effect on hormone balance.

Excess weight does not cause miscarriage itself, but it carries a higher risk of insulin resistance, PCOS and hormone imbalance, in particular elevated testosterone and LH.

A few years ago, a BMJ study showed that very obese women (and also very lean women) have lower conception rates.  It was found this was linked to the amounts of oestrogen being produced, and this resulting hormonal imbalance has implications for fertility.  With the women carrying extra weight, the study also showed that the fat distribution was also important – women with a high waist to hip ratio, that is, ‘apple-shaped’ women, had even greater trouble conceiving than their ‘pear-shaped’ counterparts.

Fat around the middle and excess oestrogen

Not all fat in the body behaves the same. Fat around the middle of the body is far more metabolically active than fat elsewhere because it causes insulin resistance, which in turn increases the risk of heart disease, high blood pressure, stroke, cancer and diabetes.  Not surprisingly, fat distributed around the middle it is often termed “toxic fat”.

Additionally, these fat cells manufacture a form of oestrogen called oestradiol.   When excess oestrogen is being produced, it acts in a similar way to birth control medication.  In other words, it’s as if you are on the pill. Ovulation may be inadequate or not occur at all, which prevents conception.

Anovulation often results in irregular menstrual cycles. Indeed, studies have shown that 30 – 47% of obese women will have irregular periods. The likelihood of irregular periods increases in direct proportion to weight gain. The good news is that research shows that weight reduction often leads to resumption of normal cycles and increased pregnancy rates.

Insulin resistance and PCOS

Polycystic ovary syndrome (PCOS) is a hormonal disorder associated with irregular menstrual cycles, anovulation, insulin resistance, obesity and elevated levels of male hormones.  Polycystic ovary women are likely to be apple-shaped.

When ovulation doesn’t occur, the follicle travels to the outside of the ovary where it turns into a cyst.  Because progesterone is normally produced by the empty egg follicle after ovulation, progesterone levels in PCOS do not rise.  Without this surge in progesterone, the hormone feedback mechanism continues to stimulate the ovaries by increasing levels of hormones FSH and LH.  This hormone imbalance is what creates the polycystic ovary syndrome, as more egg follicles continue to travel to the outside of the ovary instead of completing ovulation.

Reducing the fat around the middle helps to rebalance the hormones and increase the chances of successful conception whether naturally, or through assisted routes like IVF.

Weight loss and boosting fertility

Another study looked at the effects of weight loss on blood flow to the womb, and found even a 5% reduction in weight can improve blood flow by 19%.

Improved circulation can help trigger the egg release from the ovaries and may help an embryo implant in the womb. Earlier work by the same team had shown small amounts of weight loss were related to a 30-40% chance of ovulation returning in these patients.

It’s not just women who can benefit from losing some weight. For men, being overweight reduces the quality and quantity of the sperm.

Healthy weight loss can be achieved by following a diet to balance the blood sugar, which in turn will help to balance the hormones.  Choose natural whole foods and eliminate processed and sugary foods.  Eat balanced regular meals and aim for a minimum of 30 minutes of exercise 3 times a week.

Whilst research has demonstrated that even a modest weight reduction can improve chances of conception and having a successful pregnancy, clearly there are many other benefits to long term health and wellbeing.

References:

Jan Willem van der Steeg et al. “Obesity affects spontaneous pregnancy chances in subfertile, ovulatory women.” Human Reproduction 2008 Feb;23(2):324-8.

Robert L. Barbieri. “Metformin for the Treatment of Polycystic Ovary Syndrome.” Obstetrics & Gynecology 2003;101:785-793.

Sallmen M. et al. “Reduced fertility among overweight and obese men.”

Epidemiology 2006, 17, 5, 520-3,

Linsten AM. et al. “Effects of subfertility cause, smoking and body weight on the success rate of IVF.” Human Reproduction 2005, 20, 7, 1867-75

Tulppala M. et al.  “Polycystic ovaries and levels of gonadotrophins and androgens in recurrent miscarriage: prospective study in 50 women” Br J Obstet Gynaecol April1993 100: 4, 348-52.

Balen AH. et al. “Miscarriage rates following in-vitro fertilization are increased in women with polycystic ovaries and reduced by pituitary desensitization with buserelin.” Hum Reprod 8: 6, 959-64, Jun, 1993.

Singh KB et al. Effect of obesity on the clinical and hormonal characteristics of the polycystic ovary syndrome., J Reprod Med 39: 10, 805-8, Oct, 1994.

Posted in Latest News, Uncategorized No Comments »

New classes for the New Year – first time in Ireland

November 22nd, 2011

Dr Marilyn Glenville PhD’s – Fat Around the Middle Programme

Discover for yourself the secret of how to lose weight and especially that ever-increasing fat around the middle.

Learn what you can do to lose that apple shape and lower your risk of heart disease, diabetes, breast cancer, high blood pressure and high cholesterol. This programme will help you to know:

• What foods to eat – and what to avoid – for a trim tummy

• How to eliminate cravings, binges, fatigue, irritability, anxiety, mood swings, tension

• Why stress can make you gain weight, especially around the middle

• The best type of exercise to lose weight

• The myths about dieting

• Step-by-step weight loss programme based on the principles of healthy weight loss

Call us on 01 402 0777 to reserve your place now

This 12 week programme includes personalised weigh-ins and advice to help you meet your goals.  A qualified trainer will teach you the best fat-burning exercises for home use.  At each meeting our qualified nutritionists will give a talk with tips and practical advice and provide meal plans with easy, tasty recipe ideas for healthy meals you can make in just 15 minutes.

So if you want to lose weight and get rid of that problem tummy once and for all – these classes are right for you!  Choose morning or evening session – limited places available.

Starting Monday 23rd January – 11.00am or 7.00pm – just €200 for 8 sessions over 12 weeks.

Venue: Westpark Fitness, Tallaght, D24

To reserve your place now, contact us on info@positivenutrition.ie or call 01 402 0777

Posted in Latest News, Uncategorized No Comments »

Coping with PMS

September 2nd, 2011

Coping with PMS -  can you do something about it

For most women, PMS is a fact of life. Roughly 80% of women of reproductive age routinely suffer premenstrual symptoms. So is it something we simply have to put up with?

It doesn’t help that PMS affects every woman in slightly different ways, and that for some months, or over time, symptoms can change in intensity and nature.

Over 150 different symptoms have been classified, encompassing both the emotional and physical.  Feeling bloated and achy, sore and tender breasts, cravings for sweet foods, unaccountable mood changes, and feelings of irritability are among the most common symptoms experienced.

The exact cause or causes of PMS are still unclear, but it is understood there are a number of contributory factors including age, number of pregnancies, family history as well as poor diet and high levels of stress. We can’t escape our own genes. So let’s focus on the areas where we can make a positive difference.

What can you do about it

According to Dr Guy Abraham, “nutrition is the single most important factor in whether or not a woman will have PMS.”   The natural approach requires patience, as it can take three months or longer to take effect. Yet many women feel a significant improvement within a single monthly cycle.

Some basic steps:

• Eat regularly with small healthy snacks between meals.  Avoid sugar, alcohol and refined carbohydrates and choose natural whole foods, always with a little protein helps keep your energy levels stable.  This crucially also helps your body produce serotonin, the ‘feel-good’ hormone, which also helps reduce cravings for sweet foods.
• Eat a diet rich in fish, vegetables, nuts, seeds, wholegrains and pulses
• Avoid caffeine, which can exacerbate PMS symptoms.  Coffee contains theobromines which are thought to contribute to breast tenderness

• Increase phytoestrogens: soya, wholegrains, alfalfa, fennel, linseeds, sunflower seeds, miso.  These help lower oestrogen levels by binding to oestrogen receptors.
• Increase cruciferous vegetables, these contain chemicals such as indole-3-carbinol and dindolymethame (DIM) which help increase beneficial oestrogens and excrete dangerous oestrogens.
• Drink plenty of fluids – water or herbal teas.  Aim for 1 – 1.5L daily

• These dietary steps will also support liver function, which is very important in helping your body to excrete excess hormones.

• Take steps to manage stress.  Elevated levels of stress hormones in the long term affect female hormone production and can inhibit the body’s ability to use progesterone, leading to hormone imbalance
• Acupuncture can also be extremely effective in managing PMS symptoms, but make sure you go to a registered practitioner with experience in treating women’s health.

Supplements

• If you are suffering from bloating, wind or constipation (less than one bowel movement daily) try introducing a probiotic supplement
• A study this year demonstrated the effectiveness of essential fatty acid supplements in treating PMS.  Omega 3 oils help to regulate hormone production and also act as natural anti-inflammatories, helping to reduce pain.  Avoid Cod Liver Oil and instead opt for an Omega 3 supplement with at least 750mg EPA and 500mg DHA.
• Vitamin E (400iu daily) can be very helpful in treating mood swings and irritability and breast tenderness.  Take in the form of mixed natural tocopherols if possible.
• Calcium – one study in which women took 1200mg of calcium daily showed a 50% reduction in PMS symptoms after three months.

• Vitamin B6 (50mg) taken together with Magnesium  (200mg daily) can be very helpful in reducing many of the symptoms related to PMS.  Vitamin B6 plays a vital role in synthesising certain brain chemicals (neurotransmitters) that control mood and behaviour.  And taking vitamin B6 together with magnesium relaxes blood vessels improving blood supply to cells.  It’s best to take vitamin B6 in the active form of pyridoxal-5-phosphate and not the cheaper form, pyridoxine.

Herbs can be hugely effective in helping to reduce symptoms and we often use these in clinic to treat PMS in combination with diet and nutritional supplements.  Recent EU herbal directives have made it much more complicated for the general public to access herbs.  However they are still available through health food stores and practitioners who stocked up in advance of the legislation.

• Agnes Castus is particularly helpful and a study in the British Medical Journal found it to be an ‘effective and well tolerated’ treatment for PMS.
• Black Cohosh is helpful in women with predominantly mood-related symptoms – anxiety, depression, irritability.
• Milk thistle and dandelion help to support liver function.

In clinic we tend to use a mix of different whole herbs in either a tincture form or in a capsule,  Using a combination of herbs such as NHP Agnes Castus Plus or PM Support seems to work much more effectively in managing multiple symptoms.

References

Calcium and Vitamin D Intake and Risk of Incident Premenstrual Syndrome

Bertone-Johnson, E.R. et al Arch Intern Med. 165:1246-1252. (2005)

Efficacy of Vitamin B6 in the treatment of premenstrual syndrome

Wyatt, K.M et al. BMJ 318 : 1375 (1999)

Efficacy of alpha tocopherolin the treatment of premenstrual syndrome

London,R.S. et al. J Reprod Med vol.June 32(6):400-4(1987)

Serum and red cell magnesium levels in patients with premenstrual tension

Abraham, G.E. and Lubran, M.M. AmJ.Clin Nutrvol 34(1981)

Dietary B vitamin intake and incident premenstrual syndrome.

Chocano-Bedoya PO et al, Am J Clin Nutr. 2011 May;93(5):1080-6.

Dr Guy Abraham Healing with Vitamins By the editors of Prevention Health Books, Rodale Press, Inc., Emmaus, Pennsylvania, 1996, “Premenstrual Syndrome,” p.460]

Dr Marilyn Glenville PhD The Nutritional Health Handbook for Women Piatkus

Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study.

Rocha Filho EA et al, Reprod Health. 2011 Jan 17;8(1):2.

Posted in Latest News No Comments »

Bugs to boost your health

May 15th, 2011

Latest research has found that women who take probiotics during their first trimester of pregnancy may be less likely to suffer from the most unhealthy form of obesity after giving birth.  This study, by scientists at the University of Turku in Finland, suggests that manipulating the balance of bacteria in the gut may help to fight obesity.

It’s important that you choose a probiotic supplement that has a high concentration of bacteria to ensure that significant numbers make it to the small intestines where they perform so many useful roles.

click here for the full article .

Posted in Latest News, Uncategorized No Comments »

April 2011. Dr Marilyn Glenville in Ireland

April 29th, 2011

Dr Marilyn Glenville PhD came to Ireland in April this year, travelling to Cavan, Galway, Cork and Dublin to share her expertise from years of clinical experience on how you can transform your life and health just by making small changes to the way you live.  This year her seminars focused on Natural Solutions for the Menopause, and she gave an updated version of her popular session on Fat around the
Middle ? and how to lose it.   See our Media section on this site to see her interview on TV3 last month.

Posted in Latest News No Comments »

Next Page »