How to maximise your health: Simple nutrition advice

Via Helen Foster

A nutritionist provides five simple steps to reboot your approach to healthy eating

 Marilyn Glenville is a nutritionist who specialises in women’s health and hormonal balance.

Stop eating sugar. Not only does it increase the risk of weight gain, when it comes to hormones – one of the keystones of health – it can cause imbalances. A diet high in sugar or refined carbohydrates causes overproduction of insulin, which leads to the deposition of fat around the middle. It is also linked to a higher risk of diabetes and heart disease. Sugar also interferes with female hormones, increasing the risk of PMS and, in some cases, it can affect fertility and the ease with which you conceive.

Balance your levels of omega-3 and omega-6. The average Western diet contains about 10 times more omega-6 fats than omega-3. This puts the body in an inflammatory state, which can trigger hormonally linked problems. The easiest way to rebalance things is to eliminate vegetable oils, and everything made from them, in your diet and increase omega-3 from oily fish, nuts and avocados. Ironically, the evening primrose oil that many women take to tackle PMS is very high in omega-6: if you use this it’s important to counteract it with more omega-3.

Take vitamin D. It’s vital for everything, including hormone balance, yet without supplementation, by the end of winter most of us will be deficient. The recommended daily dose is 400iu (10mcg) – those with very low levels may need a higher dose. A simple fingerprick blood test (available at can measure levels. Read full article…

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