I attended a talk on Men's Health the other day and we were talking about the fact that men don't like going to see doctors and are less likely to seek medical help because by doing so they are "admitting weakness" or appearing to be less "strong". Wow, is that really the reason? Anyway, even more reason for blokes to take extra care of themselves (or get their significant other to do so ;)
As you know, I am have a keen interest in fertility and I also have a specialist interest in men's health conditions. The conditions covered in the Men's Health talk were mainly the ones which include the "C" word (testicular cancer, prostate cancer) and prevention and what to do nutritionally (and lifestyle-wise) to either lessen your chances of getting cancer or support your body while fighting it or undergoing cancer treatments (the other "C" word = Chemo).
So the best support you can provide for yourself is to Boost Your Immunity!
Here are the main guidelines to follow:
No processed meat (or very little) due to nitrates in processed meats which are potentially carcinogenic).
Choose lean (preferably organic) meat.
Cut down on sugar (cancer increases the body's metabolism which means you burn more glucose and "fast" glucose provides "feed" for cancer cells. It is better to get your energy/ glucose sourced from real, wholesome food).
Increase low GI, nutrient dense foods like fresh fruit, vegetables, unpolluted white fish and oily fish, eggs, poultry, pulses, beans, seeds, wholegrain (not too much though), unprocessed olive oil and seed oils.
Keep processed and refined foods to a minimum and avoid carb-only meals (which provide an immense glucose hit).
Follow the 80:20 rule. This means if you eat healthy, nutritious food 80% of the time, you can allow yourself "treats" for 20% of the time (this is also a good rule when trying to lose weight).
Have tea, coffee and alcohol in moderation.
Your overall fat intake should not exceed 35% of your overall daily calorie intake.
Avoid trans and hydrogenated fats and increase "good" fats (Omega 3 especially) from oily fish, nuts and seeds.
If you're not a big fan of supplements, try at least to take an antioxidant supplement daily.
Laugh as much as you can and love even more! Your life will be fuller and richer because of it.
Vikki;
Nutritional Therapist
www.nutristudio.co.uk
Thursday, 7 July 2011
Wednesday, 8 June 2011
Managing PCOS the natural way!
PCOS (polycystic ovary syndrome) is a condition of that affects a woman's ovaries. In PCOS, the ovaries are normally bigger than the average. The surface of the ovary has an abnormal amount of small follicles (sacs of fluid that grows around the egg and allows it to release) which tend to be small (generally less than 10 mm) and immature and rarely grow to maturity (and ovulate). These can be seen on an ultrasound scan. A woman with PCOS may struggle to fall pregnant as it means she rarely ovulates and consequently is less fertile. She may also have irregular periods and have excess weight and body hair. Acne and hair loss may occur.
PCOS affects up to 10 per cent of women between the ages of 15 and 50. Around 25 per cent of women have polycystic ovaries without PCOS - in other words there are multiple cysts on the ovary but no symptoms or health problems. These do not normally interfere with fertility.
Cysts can cause hormonal imbalances such as too high levels of LH (luteinizing hormone: the hormone that triggers ovulation) and blood sugar imbalances or insulin resistance. Accumatively, these conditions can make ovulation difficult.
If you smoke, are overweight, have diabetes or a close female relative with PCOS, you are more likely to get PCOS. Hormonal imbalance, poor diet and stress will exacerbate the condition. High levels of oestrogen are found in women with PCOS. When you are overweight you tend to have higher levels of circulating oestrogen (produced by fat cells) which is why weight management is important. Also optimum liver health is crucial to help your body dispose of excess hormones and toxins. B vitamins are extremely important for liver health so ensure you are getting good levels via green leafy vegetables, brown rice, quinoa, lentils, eggs and turkey. Promote a well functioning liver by drinking 8 glasses of filtered water daily and cut down (preferably avoid) alcohol (as it places additional strain on the liver).
A diet high in saturated fat is known to stimulate oestrogen production so cut down on saturated fat especially in animal fats (like red meat). Saturated fats also produce pro-inflammatory hormones which can worsen period pain and cramps related to endometriosis.
Make sure you do moderate exercise - aim for 20 minutes of activity 3 times per week, gradually building up to 30 minutes, 5 times per week. Walking, swimming, cycling and Zumba! is fun.
See my website to find out more about how Nutritional Therapy can benefit you!
Vikki Le-Gallienne Dip ION mBANT CNHC Registered
PCOS affects up to 10 per cent of women between the ages of 15 and 50. Around 25 per cent of women have polycystic ovaries without PCOS - in other words there are multiple cysts on the ovary but no symptoms or health problems. These do not normally interfere with fertility.
Cysts can cause hormonal imbalances such as too high levels of LH (luteinizing hormone: the hormone that triggers ovulation) and blood sugar imbalances or insulin resistance. Accumatively, these conditions can make ovulation difficult.
If you smoke, are overweight, have diabetes or a close female relative with PCOS, you are more likely to get PCOS. Hormonal imbalance, poor diet and stress will exacerbate the condition. High levels of oestrogen are found in women with PCOS. When you are overweight you tend to have higher levels of circulating oestrogen (produced by fat cells) which is why weight management is important. Also optimum liver health is crucial to help your body dispose of excess hormones and toxins. B vitamins are extremely important for liver health so ensure you are getting good levels via green leafy vegetables, brown rice, quinoa, lentils, eggs and turkey. Promote a well functioning liver by drinking 8 glasses of filtered water daily and cut down (preferably avoid) alcohol (as it places additional strain on the liver).
A diet high in saturated fat is known to stimulate oestrogen production so cut down on saturated fat especially in animal fats (like red meat). Saturated fats also produce pro-inflammatory hormones which can worsen period pain and cramps related to endometriosis.
Make sure you do moderate exercise - aim for 20 minutes of activity 3 times per week, gradually building up to 30 minutes, 5 times per week. Walking, swimming, cycling and Zumba! is fun.
See my website to find out more about how Nutritional Therapy can benefit you!
Vikki Le-Gallienne Dip ION mBANT CNHC Registered
Thursday, 2 June 2011
Boost your immune system in preparation for baby!
If you're having IVF treatment, you may think it's completely out of your hands and now it's all down to clever medical technology and science. Well, partly this is true - it's a mere miracle that babies are created naturally, let alone in a dish in a laboratory!
One of the most important things you can do for your body when trying to conceive (naturally or otherwise) is to make sure you are as healthy as possible. Remember, your body will be providing the "casing" for this little life that you are going to create. Pre-conception, a nutrient-dense, healthy diet will boost your chances of conceiving and having a healthy baby. It will also keep your weight under control and balance your blood sugar.
The problem with the foods we eat in this current day and age is that many of them are highly processed and refined - such foods are stripped of many of their fertility-boosting nutrients. It is thought that more than half of women are falling short on nutrients in their diets with 80% of them not consuming enough omega 3 fatty acids (required for healthy brain development of the foetus). Surveys reveal that only 15% of women (and 13% of men) are eating the recommended 5-a-day of fruit and vegetables.
It's not as hard as you think! All you need to do is to aim to eat all of the main food groups in you daily diet. This means that you need to include carbohydrates, fibre, essential fats (from nuts, seeds and oily fish like salmon, mackerel and sardines), protein and lots of water (up to 1.5 litres in the form of herbal teas, diluted fruit juice and mineral or filtered water).
Good 'ole carbs!
Carbohydrates are energy foods! Complex carbohydrates are the ones you need to aim for, including vegetables, wholegrains (like brown rice, rye and granary), legumes such as lentils, peas and beans. Exclude simple carbs as much as you can (such as white sugar, white pasta, white bread etc). Fruits are simple carbohydrates too but these are packed with fertility-boosting vitamins and minerals. The secret is to eat fruit with some form of protein such as a few nuts and seeds and/ or a dollop of plain yoghurt (to lessen the negative impact of the sugar on blood glucose levels).
Why is fibre important for fertility?
Wholegrains, fruit and vegetables provide you with good portions of fibre to keep your bowels healthy and well. Sufficient amounts of fibre will help your body dispel of toxins and old hormone residues, ensuring that vital nutrients get in. Don't go to crazy with bran though as it can actually block the absorption of important minerals like iron and zinc.
Protein provides amino acids - the building blocks of life!
The body is unable to store protein which is why you need a constant intake. Protein also provides a source of slow release energy (unlike refined carbohydrates and sugar) making you less likely to "binge" on sugar later on. Aim to have some form of high-quality protein with every meal such as oily fish, eggs, pulses, beans, nuts, lean poultry and lean cuts of red meat (try to have organic meats if you can). Red meat and poultry should be consumed in moderation (2 to 3 times per week). Try to avoid red meat if you have endometriosis or are at risk of getting it (studies have shown that women consuming high levels increase their risk of endometriosis; Parazzini et al 2004).
Want to find out more? See www.nutristudio.co.uk and find out what Nutritional Therapy can do for you!
Eat healthy, live happy!
Vikki Le-Gallienne Dip ION BANT CNHC Registered
Bibliography: Glenville M (2008) Getting Pregnant Faster Kyle Cathie Ltd
One of the most important things you can do for your body when trying to conceive (naturally or otherwise) is to make sure you are as healthy as possible. Remember, your body will be providing the "casing" for this little life that you are going to create. Pre-conception, a nutrient-dense, healthy diet will boost your chances of conceiving and having a healthy baby. It will also keep your weight under control and balance your blood sugar.
The problem with the foods we eat in this current day and age is that many of them are highly processed and refined - such foods are stripped of many of their fertility-boosting nutrients. It is thought that more than half of women are falling short on nutrients in their diets with 80% of them not consuming enough omega 3 fatty acids (required for healthy brain development of the foetus). Surveys reveal that only 15% of women (and 13% of men) are eating the recommended 5-a-day of fruit and vegetables.
It's not as hard as you think! All you need to do is to aim to eat all of the main food groups in you daily diet. This means that you need to include carbohydrates, fibre, essential fats (from nuts, seeds and oily fish like salmon, mackerel and sardines), protein and lots of water (up to 1.5 litres in the form of herbal teas, diluted fruit juice and mineral or filtered water).
Good 'ole carbs!
Carbohydrates are energy foods! Complex carbohydrates are the ones you need to aim for, including vegetables, wholegrains (like brown rice, rye and granary), legumes such as lentils, peas and beans. Exclude simple carbs as much as you can (such as white sugar, white pasta, white bread etc). Fruits are simple carbohydrates too but these are packed with fertility-boosting vitamins and minerals. The secret is to eat fruit with some form of protein such as a few nuts and seeds and/ or a dollop of plain yoghurt (to lessen the negative impact of the sugar on blood glucose levels).
Why is fibre important for fertility?
Wholegrains, fruit and vegetables provide you with good portions of fibre to keep your bowels healthy and well. Sufficient amounts of fibre will help your body dispel of toxins and old hormone residues, ensuring that vital nutrients get in. Don't go to crazy with bran though as it can actually block the absorption of important minerals like iron and zinc.
Protein provides amino acids - the building blocks of life!
The body is unable to store protein which is why you need a constant intake. Protein also provides a source of slow release energy (unlike refined carbohydrates and sugar) making you less likely to "binge" on sugar later on. Aim to have some form of high-quality protein with every meal such as oily fish, eggs, pulses, beans, nuts, lean poultry and lean cuts of red meat (try to have organic meats if you can). Red meat and poultry should be consumed in moderation (2 to 3 times per week). Try to avoid red meat if you have endometriosis or are at risk of getting it (studies have shown that women consuming high levels increase their risk of endometriosis; Parazzini et al 2004).
Want to find out more? See www.nutristudio.co.uk and find out what Nutritional Therapy can do for you!
Eat healthy, live happy!
Vikki Le-Gallienne Dip ION BANT CNHC Registered
Bibliography: Glenville M (2008) Getting Pregnant Faster Kyle Cathie Ltd
Monday, 23 May 2011
Nutritional Support for IVF treatment
In-vitro fertilisation (IVF) treatment is a very clever bit of medical technology which offers couples who are unable to conceive naturally, the chance to have a baby which is biologically theirs. Sadly IVF treatment does have quite a low success rate despite the media attention it gets (which results in couples often having unrealistic expectations)! Bear in mind though that even a healthy, fertile couple has only a 20 to 25% chance of conceiving per menstrual cycle when trying to conceive naturally.
Take care of yourself:- Tip number one is to keep hydrated!
The best thing you can do when undergoing IVF treatment is to look after yourself. Do this by doing things you enjoy and possibly partaking in methods of relaxation that you know work for you. If you haven't found something that works for you then try different things like meditation, acupuncture, reflexology, reading a book, going to the movies, or going for a country-side stroll! Unfortunately going through IVF treatment is a very stressful time. Counselling can help and allowing yourself to have a good cry can be therapeutic too!
There is much you can do nutritionally in order to support your body while under significant stress (like during an IVF treatment cycle). My first tip is to ensure that you are drinking sufficient filtered or mineral water during your IVF treatment cycle. Water ensures that the nutrients required by your reproductive organs are transported to where they need to be and helps get rid of excess toxins. It also helps your body to metabolise fat so is important for weight management. You should be drinking about 1 and a half litres per day (more if you are also drinking caffeinated tea and coffee or if you are active and/ or spend most of your day near central heating). Try and drink most of your water between meals (excess water intake at mealtimes dilutes digestive juices which are needed to break down the food we eat).
During an IVF treatment cycle, your body is exposed to fairly high levels of synthetic hormones. Sufficient water intake may help to prevent a condition called Ovarian Hyper-Stimulation as water helps the body to deal with excess hormones and toxins more efficiently.
Try this:
Water can be boring on its own so add some lemon to it for extra refreshment.
Try herbal teas. Peppermint, fennel and lemon and ginger are my favourites!
Dilute fruit juice with water (I am a fan of the bottled, flavoured "This Water")
Fruit and vegetables contain a lot of water so increase your intake of these (6 to 8 portions per day).
Carry a bottle of water with you at all times, this will remind you to drink more!
See my website for more information on how Nutritional Therapy can help!
www.nutristudio.co.uk
Take care of yourself:- Tip number one is to keep hydrated!
The best thing you can do when undergoing IVF treatment is to look after yourself. Do this by doing things you enjoy and possibly partaking in methods of relaxation that you know work for you. If you haven't found something that works for you then try different things like meditation, acupuncture, reflexology, reading a book, going to the movies, or going for a country-side stroll! Unfortunately going through IVF treatment is a very stressful time. Counselling can help and allowing yourself to have a good cry can be therapeutic too!
There is much you can do nutritionally in order to support your body while under significant stress (like during an IVF treatment cycle). My first tip is to ensure that you are drinking sufficient filtered or mineral water during your IVF treatment cycle. Water ensures that the nutrients required by your reproductive organs are transported to where they need to be and helps get rid of excess toxins. It also helps your body to metabolise fat so is important for weight management. You should be drinking about 1 and a half litres per day (more if you are also drinking caffeinated tea and coffee or if you are active and/ or spend most of your day near central heating). Try and drink most of your water between meals (excess water intake at mealtimes dilutes digestive juices which are needed to break down the food we eat).
During an IVF treatment cycle, your body is exposed to fairly high levels of synthetic hormones. Sufficient water intake may help to prevent a condition called Ovarian Hyper-Stimulation as water helps the body to deal with excess hormones and toxins more efficiently.
Try this:
Water can be boring on its own so add some lemon to it for extra refreshment.
Try herbal teas. Peppermint, fennel and lemon and ginger are my favourites!
Dilute fruit juice with water (I am a fan of the bottled, flavoured "This Water")
Fruit and vegetables contain a lot of water so increase your intake of these (6 to 8 portions per day).
Carry a bottle of water with you at all times, this will remind you to drink more!
See my website for more information on how Nutritional Therapy can help!
www.nutristudio.co.uk
Tuesday, 17 May 2011
How to boost sperm production naturally
A major cause of sperm damage is due to oxidative damage by free radicals. Now, most of us know that antioxidants are those clever little substances (especially in berries and dark fruits and veg) which offer protection against the damage of free radicals. Unfortunately sperm are very sensitive to free radicals and it is the membrane fluidity of sperm which encourages this free radical attack! These impair the motility, viability and structure of sperm cells!
Unfortunately as we go through life, we are exposed to free radicals and there is not much we can do about this - what we can do is make sure we have good amounts of antioxidants in our diets! Men who want to boost their sperm production can do so by ensuring they have vitamin C, beta-carotene, selenium and vitamin E in their daily diets to help protect sperm. Ascorbate (vitamin C) is present in high concentrations in seminal fluid (much more than other bodily fluids). Smoking significantly reduces vitamin C in the body (so if you're trying to conceive, quit!). Vitamin C also reduces the percentage of agglutinated sperm (this is when sperm "clumps" together). Vitamin E is the main antioxidant which fights free radical damage in sperm cells and has been shown to enhance the ability of sperm to fertilize eggs in vitro.
Vikki Le-Gallienne (Nutritional Therapist) Dip ION MBANT CNHC Registered
Nutritional Therapy can help! Want to find out more about nutritional therapy consultations or workshops? See www.nutristudio.co.uk today!
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