Q: We always hear about the importance of eating five portions of fruit and vegetables a day. I have two pieces of fruit and drink three glasses of juice a day. Am I eating enough?

A: Unfortunately not — but you’re not alone. The average UK intake of fruit and vegetables is only about 2.8 portions, despite the advice that five portions can protect against heart disease, cancer and bowel problems.

The advice about fruit and veg suggests not only at least five portions (a portion is about the size of your fist or 80g in weight) but also a variety of fruit and veg a day so you can get all the health benefits from the different vitamins, fibre and micronutrients they offer. Fruit juice will only give you one portion daily, no matter how many glasses you drink.

Q: I have polycystic ovary syndrome. Can you recommend any self-help suggestions?

A: Women with PCOS can experience a number of symptoms including weight gain, few periods, acne and excess body hair. Over the last few years, the nutritional approach to PCOS has revolutionised the treatment of this problem. Studies have shown that when women with PCOS lose weight, testosterone levels fall, insulin levels go down and hair growth is less and in one study, 92% of women with PCOS who were not ovulating conceived naturally after reducing their weight.

Eat a good diet and avoid sugar, refined carbohydrates (like white flour) and caffeine, as all these will cause blood sugar fluctuations and the release of excess insulin. Insulin makes the ovaries produce more testosterone.

Also add in a good multivitamin and mineral and extra chromium (to help control blood sugar fluctuations), B vitamins for efficient metabolism and co-enzyme Q10 to help weight loss (The supplement called NutriPlus I use in the clinic has all these nutrients combined). For more information on PCOS, see my book The Nutritional Health Handbook for Women.

Q: “I want to use natural remedies when I reach the menopause. When should I start?”

A: It’s never too early to start preparing by making sure you are getting a good daily balance of nutrients.Take a multi vitamin and mineral supplement and, if you are over 40, you should choose one specifically for the menopause as you may already have symptoms of peri-menopause. (I use a good one in the clinic called Meno Plus)

Make sure you’re eating plenty of fruit and vegetables, lean protein and whole grain foods. You need lots of nuts, seeds and oily fish like salmon and trout to make sure you are getting essential fats. And include phytoestrogen rich foods like soya bean, chickpeas and lentils.

(Jane wins a copy of my Nutritional Health Handbook for Women and also a £10 gift voucher from the Natural Health Practice. To send me your questions please email: AskMarilyn@DrGlenville.com)