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What every woman needs to know
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Women today face a bewildering amount of health advice -- but not many of us realise that when it comes to overall wellbeing, nothing is more important than our hormones.
These powerful chemicals control everything -- from the way we make energy out of food and how efficiently we burn it up, to our sexual, reproductive and mental wellbeing. An upset endocrine (hormonal) system can mean obesity and diabetes, fatigue and depression, poor skin and hair quality, premature ageing, menstrual and menopausal problems, even heart disease and certain cancers.
Dr Marilyn Glenville, a leading nutritionist specialising in women's health, says there has been an upsurge in diseases caused by hormonal imbalances, and that "regulating those hormones would be the single most important measure to take".
The rise in conditions such as fibroids, endometriosis and breast cancer, as well as falling sperm counts are, she says, directly linked to our being bombarded with "gender-bender" chemicals found in non-organic food and cosmetics. As well as this, our lifestyles, with increasing reliance on caffeine and other stimulants, sugar, refined carbohydrates and alcohol, are playing havoc with our most important hormonal systems:
1. The insulin that controls blood-sugar balance;
2. The sex hormones that govern reproductive health and also weight, mood and our potential for cancers of the breast, ovaries and prostate;
3. The adrenal hormones like cortisol that enable us to get through the average, stress-filled day.
Stress and disease
Dr Glenville says: "Corstisol is naturally released when we come under attack. It's really aimed at releasing fat and sugar from the liver to give us vital energy, but the problem is that these days stress is chronic and the threat is more likely to be psychological than physical, so all that fat and sugar has nowhere to go."
Digestion and immunity
Because digestive health underpins every aspect of wellbeing, Dr Glenville feels we have to take the effects of stress into account here, too.
Whether we're running from a marauder or running up against a deadline, "the body thinks it's a real situation of saving our life. Anything that isn't needed is shut down, and that includes the digestive system.
"So when we're always eating on the run, we're working with a hugely compromised digestive ability and poorly balanced gut flora."
And what many of us don't realise is that "70pc of our immune system is in the gut". Get it wrong and we're faced with regular infections and viruses, and even cancer. "Get it right," Dr Glenville says, "and everything else falls into place -- you have health."
Getting it right
So how exactly do we get it right? In her book Fat Around the Middle, Dr Glenville advocates a four-point programme taking in nutrition, supplements, exercise and lifestyle.
Tackling stress with tools such as yoga or relaxation techniques is a good place to start, and "regular exercise has to be a priority", because of its role in reducing the damage done by stress hormones and excess insulin. A combination of aerobic (fat-burning) and resistance or weight-training (muscle building) exercise is best.
There are several supplements (left panel) that have been proven to boost the whole process of getting your hormonal system -- and your body -- back into shape. And at the root of it all, naturally, is what, and how, we eat.
Hormones get unbalanced when we are under long-term stress, and an important part of the picture are blood-sugar imbalances created when we consume stimulants or refined foods that release their energy very quickly, creating exhausting peaks and troughs.
So the aim is to keep levels steady with a balanced intake of proteins, healthy fat, and plant foods in as close to their natural state as possible.
Dr Glenville outlines a simple, nine-step plan:
n Stop dieting -- as we all know, it doesn't work! Eat little and often.
n Don't skip breakfast.
n Eliminate all sugar and refined carbohydrates -- eat wholegrains, pulses and masses of veg instead.
n Add protein to each meal -- good-quality proteins such as fish and eggs, beans and lentils, nuts and seeds, plain yoghurt or goat's cheese, tofu or lean, organic meat will slow the energy release of the meal.
n Reduce milk consumption, which is implicated in allergies, heart disease and cancers.
n Eat essential fats -- omega oils in fish and seeds are essential for all aspects of health. They release energy slowly and boost metabolism, and balance blood-sugar levels and hormones. Avoid saturated and trans fats entirely.
n Don't eat on the run.
n Watch what you drink -- caffeine, alcohol, sodas and fruit juices are out. Water and herbal teas are the way to go.
n Change the way in which you think about food -- so that healthy, enjoyable eating becomes something you do every day without a thought.
Dr Glenville will be in Cork on Thursday, April 17, talking about Fat Around the Middle at the Silver Springs Hotel from 7 to 9pm.
On April 18 and 19 (Friday and Saturday) at the Tower Hotel Tallaght, she will run seminars: Getting pregnant faster, menopause and osteoporosis, get your energy back and stop food cravings.
Please book, before April 11, by calling Linda Cullen on 045 865575 or emailing lcullen@naturalmedicine.ie
Fat Around the Middle, by Dr Marilyn Glenville, and her most recent book, Getting Pregnant Faster, are out from Kyle Cathie
- Rosie Shelley
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In 1989 the State Council issued the call: national calcium delay! To people today have not yet aware of the seriousness of Ca!
Calcium is the source of life, human life is necessary for the most active, most of the metal element, not its synthesis in the body, it must depend on the outside world intake, the body metabolism is the source of human life activities such as the transfer of material, the heart of pulse, muscle contraction, blood flow and coagulation, cell adhesion, and other life processes in use and consume a calcium source in the. calcium in the body weight of about 1.5 to 2%, 99% exists in bones, teeth , hair, fingernail and other hard tissue in the human body composed of calcium stores. 1 percent exist in the blood and soft tissue and the extracellular fluid in the body composition of calcium pool. 99:1 body of the need to maintain the balance of calcium and calcium, once the imbalance, the body of the health problems will arise. Order to maintain balance, the body of the parathyroid hormone secretion osteoclast-will, in the transfer of calcium from the bones to maintain normal life activities. everyone from the 20-year-old started on a negative calcium (consumption than intake) balance. annual rate of 1% for calcium from the bone into the bloodstream in order to maintain the balance of calcium. after the age of 50 BGP of .70 will be reduced by 30% after the age reduced to 50 percent, causing the body s calcium deficiency, osteoporosis is the disease, in order to maintain balance, thyroid cells at the C calcitonin secretion and to promote calcium reduction, During this process has also caused bone. osteoporosis and bone of twin brothers this is the formation of calcium deficiency, calcium deficiency induced by the human body will be the selection of 109 kinds of diseases, caused by calcium deficiency rickets of the total number of children 20
China s current population is 30 percent serious calcium deficiency. calcium deficiency has become a national health and nutrition issues, experts have told us that the person s life should calcium, and women to life more calcium. missing Calcium early symptoms of weakness for hyperhidrosis, flustered shortness of breath, difficult to focus attention, loss of appetite, constipation and diarrhea, insomnia, leg cramps, etc.. Early onset of symptoms, if calcium is not added, it will seriously affect their health, can be induced by different diseases.
Long-term calcium deficiency may lead to the following symptoms: children (night terrors, Yeti, irritability, pillow bald, Jixiong, X-leg type O legs, rickets, skeletal dysplasia, etc.). Youth (Tuiruan, cramps fatigue fatigue, irritability, focusing energy, loss of appetite, tooth decay, teeth dysplasia and easy to colds, allergies, etc.). Young adults (regular, burnout, fatigue, cramps, notalgia and easy to colds, allergies, etc.). Maternal (calf cramps, lumbar acid Tuitong, joint pain, swelling, pregnancy-induced hypertension, etc.). Middle-aged (lumbar acid Tuiruan weakness, leg cramps, osteoporosis, bone, bone softening, various types of fracture and stone disease, diabetes, hypertension, heart disease, etc.).
Calcium functions: 1. Maintain normal heart rate of .2. Maintain blood circulation .3. Involved in nerve transmission .4. Involved in muscle contractile .5. Involved in blood coagulation .6. Involved in cell adhesion. Calcium participate in human life the entire process from a new life bred, the DNA of sperm carrying the forefront of a calcium from the top of the egg penetration, started a new life calcium oscillations. life in the whole process, the maintenance of body calcium cycle , respiratory, digestive, nervous, endocrine, blood, muscles, bones, urinary tract, such as the immune system and the normal physiological function of the system s regulatory role.
Mechanism: DNA-enzyme involved in the interaction of cells within the human body to control the transmission of information. Implementation of the system with cell function, the body must be added a variety of nutrients, the body adjust the balance of nutrition, temporary imbalance of body function restored to the best condition.
National calcium intake Status: In recent years, three of the nation through the calcium intake of the census, it was concluded that: developed regions: 500 mg / day, and the impoverished areas: 270 mg / day, the average: 370 mg / day .
China Nutrition Association recommended daily intake of calcium: 0 - 6 months 400mg / day, 7 months - 3-year-old 600mg / day, 3-year-old - 10-year-old 800mg / day; 10-year-old - 13-year-old 1000mg / day, 13-year-old - 16-year-old 1200mg / daily; 16-year-old - 18-year-old 1000mg / day, 18-year-old - 55-year-old 800-1000mg / daily; over 55 years of age from 1000 1200mg / daily; pregnant women maternal, lactation period 1000 to 1500mg / daily; menopausal women 1200mg / daily; heavy manual 1000mg / daily.
Calcium in every life physiological role in the process: 1. Fetus: from the need to absorb a large amount of maternal nutrition, three months from the beginning of pregnancy calcium demand surge, resulting in the reduction of maternal serum calcium own, which directly affects the height of fetal . weight. spine and limbs. skulls of normal growth. after three months of pregnancy, the mother of the intracellular calcium store will be a direct impact on the production of their own breastfeeding and maternal health. cause leg cramps early. stagnant production. dystocia . pelvic malformations, as well as other complications, and even lead to systemic convulsions of eclampsia. placental abruption. fetal oxygen supply interruption, resulting in fetal death 2. newborns: Birth week entered a period of a low calcium to activate calcium homeostasis system , a week after the restoration of normal physiological range. mother to eat large amounts of calcium, providing infant through breast milk nutrition needs, otherwise there will be convulsion hypocalcemia. Wong asthma and other life-threatening illnesses 3. infancy: birth 28 days to 6 Infants age period, when the rapid development of the body and brain, a life-metabolism in the most productive time. growth five times body weight, height growth of 1.5 times, deciduous start germination. result in the infant period, the adequacy of body calcium content directly impact on the early growth and development, such as poor will lead to slow growth. teeth out later. anorexia. hyperhidrosis. pillow bald. bone deformity, there will be serious Jixiong. beaded rib. X-legs. diseases such as Type O legs, it is difficult feeding . easy sick 4. adolescence: the period for the period of vigorous development of the body. brain development close to the weight of adult teeth grow, the organ increasingly mature .13-18-year-old brain integrity of the internal body, nerve Phylogenetic basically completed, and the nature of the bones in the two high-growth period, the 19-year-old dirt healing bone, bone stereotypes, such as calcium missed during this period, the height growth and the exchange of deciduous teeth is difficult. Therefore, this period, in the role of calcium supplementation is very important, it will directly affect the health status of adult 5. adult: metabolic exuberant adults between 30-50-year-old bones of the body to enter a maximum storage period, the peak bone development, it is stronger, But during this period due to learning. work. life, and other aspects of pressure, the body will consume a lot of calcium, work and negative. mental focus. fatigue, leg cramps, loneliness. inferiority complex. immunocompromised physical barriers. Therefore, this Calcium period must be strengthened to ensure that the height of the peak bone mass, stronger body, so as to prevent the occurrence of diseases of the elderly and health care purposes. 6. in old age: life in this period is the most pressure stage, the cause of the success of pay a lot of health, more pressure to bear the burden of massive consumption in nutrition, the loss of calcium serious, since the stability of the system in the bone calcium mobilization of the reserves each year to 1 percent of the loss, up to 30% of the total, decreased bone mineral density, bone loss of up to 30% -50%, the long-term deficits will lead to vascular tissues and cells increase in the calcium content, with the vessel wall. myocardial. produced in the kidney calcium deposition, causing
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