TIPS TO OVERCOME PCOS
2018-09-22
.png)
Polycystic
Ovarian Syndrome is often caused by small cysts growing on the ovaries.
Although harmless, these cysts lead to hormone imbalances, and those living
with PCOS may notice several unwanted side effects.
Dramatic changes can be achieved during conditions of
health disorders just by following a better lifestyle. For those with PCOS
condition you have a solution here with these tips that can dramatically impact
your PCOS condition. Read ON!
1. It’s
all about whole foods
Whole foods are free from artificial sugars,
hormones, and preservatives. These foods are as close to their natural,
unprocessed state as possible. Fruits, vegetables, whole grains, and legumes
are whole foods that you can add to your diet.
2. Aim
for anti-inflammatory
Adding anti-inflammatory foods to your diet can help ease
your symptoms. Olive oil, tomatoes, leafy greens,
green tea, herbs & spices, seeds and nuts all fight inflammation.
3. Focus
on foods with omega 3 fatty acids
Omega-3 supplements can decrease androgen levels in women with PCOS.
Include foods rich in omega 3 such as chia seeds, flaxseeds, fish oil, walnuts,
spinach, kale, etc.
4. Balance
carb and protein intake.
Carbohydrates and protein both impact your energy and
hormone levels. Eating protein stimulates your body to produce insulin.
Unprocessed, high-carb foods can improve insulin sensitivity. Instead of trying
a low-carb diet, focus on getting enough healthy protein. Plant-based protein
sources, such as nuts, legumes, and whole grains, are best. Choose unrefined
carbs such as barley, brown rice, buckwheat etc.
5. Fit exercise into your daily routine.
It is especially important for women with PCOS to fit some
form of exercise into their daily routine. Whether it is a 20-minute walk,
playing outside with your kids, or going to a Pilates class, exercise has
proven to boost metabolism and burn calories which helps to control insulin
levels and, in turn, results in weight loss.
6. Relax
& take proper sleep.
Women with PCOS are more prone towards experiencing
depression and mood swings. Quality sleep & stress free life is extremely
important to manage hormonal imbalance in PCOS. PCOS can take a toll on your
emotional well-being, so take a bubble bath, watch an old movie, practice yoga,
meditation or do something else that you really enjoy doing. It can make the
biggest difference in how you feel on the inside.
FINAL WORDS:
PCOS is an incredibly complex condition. But if you want to
start the change, you can do so by changing a little bit about your lifestyle.
Eating the right foods and avoiding certain ingredients may
help you manage your symptoms. A nourishing diet & active lifestyle can
help regulate your hormones and your menstrual cycle.
Small changes that can help you lose weight
2019-05-06
Sometimes it seems like the only way
to lose
weight is by adopting a super-strict diet or
spending every waking moment at the gym. Luckily, that is not the case. There are plenty of fad diets that work
to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing
weight only to regain it? To keep pounds off
permanently, it is the best way to lose weight slowly.
The key is making simple tweaks to your lifestyle.
Small changes add up to big success—small changes at a time, which eventually become habits, make
for lasting weight success. Gradually
incorporating these small but important changes into your daily routine will
not only help you lose weight, but also build a healthy lifestyle habits that
will stick with you for life. Take a look!
· Have protein at every meal: When it comes to fat loss and weight loss,
protein is the king of nutrients. In order to slim down & boost your
metabolism, you should be piling the plate with protein. Adding a source of lean or low-fat protein
to each meal and snack will help keep you feeling full longer so you’re less
likely to overeat. Some of the best sources of protein are salmon, eggs, yoghurt,
lentils, quinoa, oats and pumpkin seeds.
· Add more fruits & veggies to your plate: Weight loss doesn’t always mean cutting down on things. In fact,
adding in more fruits and vegetables helps you stay fuller, longer, with less
calories and more nutrition Stock
your kitchen with plenty of fruits
and vegetables. Your diet will be enriched
with vitamins, minerals, phytonutreints,
fiber, and if you fill up on super-nutritious produce and limit you from the chips and cookies.
· Don’t
skip meals: You think starving yourself is
the key to losing weight? Think again. Skipping meals won’t help you lose
weight. Many people think skipping meals is a
great way to cut calories, but they usually end up eating more throughout the
day. Eating smaller meals spread throughout the day lends your body the chance
to maintain and increase its natural metabolism.
· Chew
your food well: Chewing your food slowly is one of the most
powerful things you can do for better health and long term weight loss. Chewing
your food properly can help in the smooth digestion and nutrient absorption.
When food is not digested properly, you can suffer from digestive issues like
indigestion, acidity, bloating, heartburn, constipation, headache and low
energy. When you chew your food well, you tend to eat less which prevents you
from overeating.
· Manage
stress well: A busy life goes hands in hand with stress. Higher
stress equals higher cortisol which means a greater craving for junk food which
leads to weight gain. Every day take a few minutes
to do something that brings you pleasure. Maybe listening to your favorite
music, getting a pedicure or reading a good book. Take that time to disconnect
from the world and take a few really deep breaths.
· Add
more steps: Get
yourself a pedometer and gradually add more steps until you reach 10,000 per
day. Throughout the day, do whatever you can to be more active -- pace while
you talk on the phone, take the dog out for an extra walk, taking stairs at
work. Increase the number of steps you take throughout the day to increase
energy expenditure and you will lose or maintain body weight.
· Good night’s sleep: Getting adequate sleep on a regular basis
is as important as your diet and exercise. Lack of sleep impacts the balance of
hormones in the body that affect appetite. Lack of sleep makes you more likely
to eat more of your overall calories at night.
Final Word: No matter
what you do, just remember to take it one day at a time. Slowly make changes to
your diet, lifestyle, and attitude to achieve the best results and meet your
goals. Remember that if weight gain is produced in a given period of
time, reducing it will also take time. Do not despair; the key is to achieve a
healthy lifestyle that includes perseverance, attitude and attachment to your
goals. You can!
6 weight loss mantras for busy working professionals
2019-08-30
If you want to lose weight, having a busy schedule full of appointments, follow-up phone calls to make, deadlines to meet, and countless work conferences to attend, nailing your weight-loss goals can feel straight-up impossible. But it still shouldn’t be used as an excuse not to lose weight.
In the present day, our lifestyles have changed drastically. It is not just our lifestyle but our working style as well. Being glued to a laptop or a system without moving for hours has become the current trend. We work for nearly 10-12 hours seated on a chair with minimal movement for lunch or to get fresh.
While this sedentary lifestyle is important to earn a livelihood, it comes at the cost of many health issues such as neck pain, back ache, eye problems and digestion issues from irregular eating habits, to name a few. Let us not forget the part stress plays in our lives. The effects of being seated with no activity affect not only our physical health but our mental health as well.
Yes!! It is true that hard work brings you success. But, is that success really worth if your body isn’t functioning well? Real hard work needs commitment, but destroying your health and gaining weight in the process isn’t the way to go.
Here are some small, yet very powerful weight loss mantras that can help you meet your weight loss goals with little effort. Take a look:-
1. Never ever skip breakfast: To kick-start your day, you have to eat your breakfast. Never miss your breakfast even when you are running late. A good breakfast dictates your energy levels and your eating behavior for the whole day. You can prepare a smoothie with fruits, yogurt and seeds like flax seeds and chia seeds. A healthy breakfast can be a bowl of oatmeal, boiled eggs or omelet and overnights nights. So, make sure you intake a healthy breakfast before you leave for office tomorrow.
2. Commit to mornings: Morning workouts are one of the best ways to feel energized and prepared for your day. In fact, a morning workout might even give you more energy than a cup of coffee! Wake up 30 minutes earlier and go for a quick run. This will give your metabolism a boost and have you feeling great for the day ahead. Start your day with a workout you enjoy be it brisk walking, jogging or yoga.
3. Keep healthy snacks at your desk: The key to resisting mid-morning cravings at work is to have satisfying, nutrient-rich snacks at the ready. Keeping a snack with yourself will prevent you from buying anything which is unhealthy or loaded with calories. Satisfy your hunger with fresh fruits, fox nuts, handful of nuts & seeds roasted chana, murmure rather than biscuits, chips and namkeens.
4. Keep a water bottle along: Drinking at least eight glasses of water in a day helps to keep hunger levels down, energy levels high, and digestion levels intact. Water intake helps to keep diseases and infections at bay. Swapping sugar-sweetened drinks or fruit juices with drinking water will help to reduce your chances of weight gain. So, all you need to do is to carry a stainless steel or copper bottle along with you and drink every now and then. Other drinks that can improve your hydration are coconut water, lemon water and buttermilk.
5. Move around more: Standing burns more calories than sitting. And walking while doing different things helps further the cause. So ditch those e-mails and walk over to your colleague’s cubicle to discuss things. Use headphones and walk while talking on the phone, take short breaks to drink water - the possibilities to walk around the office are endless. If you sit in an office all day, take a short break — even it is just for three minutes — every hour to walk around the building or do a few squats and stretches at your desk.
6. Make sleep a priority: Lack of sleep can deter weight loss goals. Yes, having a sound sleep for 7-8 hours a day is a must for a human body If you don’t get proper amount of sleep, you may lack the energy needed to complete your workouts; even worse, you’ll crave sugary and fatty foods that will help you stay awake, but also make you pile on the pounds. Studies have shown disturbed sleep patterns are linked to weight-related and psychological changes. So, switch off the phones and gadgets in the bedroom before sleeping and head for a sound sleep.
Bottom Line: Make sure that every day you remind yourself that just making money isn’t everything all the time but taking care of your health, eating right, exercising regularly, managing stress is the key to good health. As your monetary wealth is nothing in front of your health. As its rightly said & believed till date that “HEALTH IS WEALTH”.
5 common diet myths - busted
2020-04-17
Are you the one
who has just begun with your weight loss journey? There’s no denial to the fact
that everyone wants to look fresh and flaunt a perfect figure. Well, then I can
relate to how challenging everything must be for you! You’ve gone on a
strict diet, workout spree, turned your back on your favorite snacks and tried
everything possible in an endeavor to quickly shed those extra kilos.
But
hold on, losing that weight means smart choices, constant effort and tons of
patience. Maintaining a healthy weight is a key consideration for good health.
However, when many of us try to drop a few pounds we go about it the wrong
way. Remember, what you eat has a direct effect on how you look. It is the
food you eat which can help you achieve the perfect body. Food serves two important purposes: to nourish
and provide us with energy and to bring us pleasure.
Dietitian Shweta Bansal has listed
some of the most common yet easily ignored diet myths that a lot of people swear by. Take note & make sure you don’t fall for any of these.
Myth 1: Skipping meals is a key to
weight loss
Fact: Are you starving yourself
believing that you will lose your weight faster? Think again. When you skip
meals, your metabolism slows down. Skipping meals will lead to nutrient
deficiency, hair loss, dull face which will not be good to your health. Skipping
meals results in consuming more calories, as one tends to eat more at the next
meal. Instead focus on balanced diet and wholesome meals.
Myth2: Excess of carbs can lead to
weight gain
Fact: Carbs have gained a bad reputation when it comes to fitness. Lets
break the biggest myth that carbohydrates are bad. Carbohydrates are essential
for the body and they are main source of energy. We need to make sure that we
consume right type of carbs. If you choose simple carbs like refined flour in
the form of biscuits, breads, maida, sugar , they will definitely lead to gain
weight. Focus more on complex carbs like whole grains, whole pulses, high fiber
fruits and veggies.
Myth3: Cut back on fats…Fat makes
you fat
Fact: Fats are an important part of
your daily nutrition. Fat is a macronutrient
which is required for several functions in the human body. Cutting off fats
from your diet can result in brittle nails, dull skin, rapid ageing, etc. Your
body needs fat for the absorption of fat soluble vitamins A, D, E & K. Make
sure to add good fats to your diet like nuts, seeds, avocados, eggs etc. Avoid
bad fats in the form of refined oils, trans fats.
Myth4: I can eat whatever I want
If I am doing regular exercise.
Fact: You just simply cannot
out-exercise a poor diet. You can’t fuel your body with junk and expect it to
perform. Just like you wouldn’t expect your car to run without proper fuel, you
can’t expect your body to perform with junky fuel. It’s essential to both work
out and eat right for successful weight-loss and to maintain good health.
Myth5: Crash diets and fad diets
are healthy to lose fast
Fact: Do you follow a fad diet? Do you
feel a fad diet will give you permanent weight loss? These diets may provide
short-term results, but they are difficult to sustain and, ultimately, they
deprive you of the essential nutrients that only balanced eating can offer.
Focus on healthy weight loss instead of going on fad diets.
Final verdict:
Eat a healthy, well-balanced diet and fresh food while adding
some physical activities in your life to stay on a healthy track. Remember, what your body goes through reflects on your
face.