”create healthy habits not the restriction”
”create healthy habits not the restriction”
Polycystic ovarian syndrome (PCOS) is the most common endocrine disorder among women in their childbearing age around 18 -25% of women all over the world suffering from this syndrome.
Women with this PCOS can represent different symptoms, most common are following;
This condition should invite early diagnosis and intervention because there is considerable evidence that women with PCOS are at increased risk of
infertility, dysfunctional uterine bleeding, metabolic syndrome, type II diabetes, and cardiovascular disease. A Rotterdam criterion is widely used as a diagnostic assessment for PCOS. It requires two of the following three features;
The exact cause of this syndrome remains elusive however excess androgens production and insulin resistance may cause this syndrome. A Genetic factor is also important as several studies reported an increase incidence among first degree relatives. It is reported by studies that around 50-70% of women with PCOS have insulin resistance meaning their cells are not able to use insulin effectively. To keep body glucose normal, the body tries to pump out the high level of insulin. This hyperinsulinemia is associated with weight gain and increase production of androgen hormone testosterone. Insulin resistance makes it harder to lose weight, that’s why women with PCOS experience this issue.
According to international PCOS guideline 2018, lifestyle interventions like diet, exercise, behaviour or combined are recommended as first line management for PCOS. Several studies reported the higher prevalence of obesity and overweight in women with PCOS as compared to the general population so these prevention opportunities are particularly relevant for the management of PCOS symptoms.
Lifestyle intervention is therefore anticipated to work because a reduction in the Body Mass Index (BMI) will be associated with a reduction in insulin resistance, which will, in turn, lead to an improvement in the reproductive and metabolic features of PCOS. Weight loss of as little as 5-10% has been demonstrated to correct oligo anovulation and improve the ability of women with PCOS to conceive.
its is frequently asked by women with PCOS that which diet is best for curing their symptoms but unfortunately there is no such miracle diet. Research shows that diet which reduces insulin resistance like some carbs, proteins and healthy fats may help in improving menstrual irregularities and obesity.
➡️choose your carbs wisely as all carbs are not bad… carbohydrates with high fibre content like whole grains, lentils, legume and beans are helpful in reducing weight and risk of type 2 diabetes in women with PCOS.
➡️ Food with a low glycemic index (a ranking system indicate how rapidly blood sugar level rises after eating carbohydrates) may reduce insulin resistance as reported by several studies.
➡️ Protein may helps in cravings, balance hormones levels and aid in weight reduction, examples are lean meat, egg, seafood and plant based proteins. some evidence has suggested the beneficial effect of a diet with higher ratio of protein to carbohydrates.
➡️ Food that reduces inflammation as; tomato, spinach, olive oil, walnuts, almonds, blueberries and strawberries.
Food to avoid;
stress increases cortisol level and this high level is linked with insulin resistance and weight gain. yoga and meditation can reduce stress as reported by studies.
Several studies observed that short sleep duration is significantly associated with metabolic abnormalities, including higher BMI, raised fasting insulin levels, and increased risk of insulin resistance. Make sure you are getting enough and good quality sleep.
Regular physical activity may help in reducing insulin resistance. studies have shown that low intensity exercise like walking or cycling reduces levels of cortisol and helps in reducing insulin resistance.
certain supplements like vitamin D, Myo inositol may help manage weight and other symptoms of PCOS though there is very little research is available to recommend these supplements for PCOS.
PCOS is distressing for most of the women due to its symptoms and it is suggested by clinicians and dietitians that life style modification is the first line treatment for overweight and obese women.However due to diversity of symptoms one size does no fit for all. Make healthy food choices and create workout plan that suits your body and your PCOS….
Bloating is swelling or distention of the abdomen (belly area) after eating.it is very frequent and normal for the majority of people. About 16-30% of people report that they regularly experience bloating after eating. But for some, it is quite painful and makes them sluggish and uncomfortable.
➡️ Some medical conditions like; celiac disease, irritable bowel syndrome, eating disorders, hormone flux and food intolerance.
➡️ Serious causes like; ovarian cancer, pancreatic cancer, stomach cancer liver diseases and kidney diseases but remember, bloating in these conditions is associated with other specific symptoms.
➡️Large meals: eating large potion means our body produces more gas during digestion and that process can lead to our tummy being larger.
➡️Food sensitivity: some food like beans, pulses, lactose, wheat, veggies high in FODMAP may cause bloating in some people.
➡️ fizzy drinks, drinking through a straw and talking during eating may increase the amount of swallowed air.
➡️Stress and anxiety may also cause bloating, poor sleeping habits can have an impact.
➡️Drinking too much caffeine or alcohol
👉Small meal and proper chewing: proper chewing may reduce the amount of swallowed air and makes you eat slower.
👉Check your fibre: fibre intake should be adequate. too little or too much fibre can make bloating worse.
👉Food records: food diaries may help to identify the patterns of symptoms and food you eat.
👉 Fermented food; eating fermented food like kimchi, tempeh, pickles and kefir may reduce bloating as they are full of probiotics and natural way to boost good bacteria in our gut.
👉 Stay well hydrated: As constipation is one of the main cause of bloating and could be triggered by not drinking enough fluid. Aim to drink 1.5 litres of water a day and cut down on hydration robbers like caffeine, alcohol, fizzy drinks.
👉Avoid chewing gums and carbonated drinks.
👉Regular exercise: A short walk after a meal can alleviate bloating. Aim for 30 minutes mild exercise. gentle exercise and stretching can help diffuse trapped gas like yoga
👉 Check your hormonal cycle; many women experienced bloating and constipation when their period is due, because of higher levels of progesterone. Overcome any hormonal hurdle by staying active, drinking plenty of water and eating a healthy diet.
👉Herbal tea can also helpful; peppermint tea or peppermint oil has been shown to relax our gut muscles and help relieve bloating triggered by trapped gas. several studies suggest that peppermint oil in IBS is helpful as it has an antispasmodic effect which means it relax our gut and reduce tummy pain and bloating associated with IBS.
▶️Take-home Message: it is important to remember that occasional bloating is normal but If bloating is associated with diarrhoea and other medical conditions you should consult with the doctor.
Carbohydrates one of the important macronutrient found in food along with fats and protein, but the most misunderstood nutrient. People often say carbs as fattening and linked to various diseases, but this is not a real story. Let’s examine their role and bust this myth surrounding this hotly debated topic.
Simple carbohydrates; simple carbohydrates consist of molecule called glucose. They rapidly degraded inside the body and raises blood glucose level. examples are honey, maple syrup, fruits and vegetables. Added sugar in cakes,candies and fruit juices is also simple carbs.
Complex carbohydrates; complex carbohydrates are starch and fibre. These are consist of long chain of glucose molecules. Examples are potatos, corn. Refined carbohydrates like white bread and pastries are also strach. Fibre is a plant derived indigestible carbohydrate.
Daily recommended intake for carbohydrates is 45-65% of total caloric intake and 130gm of glucose is needed for adequate supply of energy to the brain.
Carbohydrates have a bad reputation as people think eating carb means they are eating an unhealthy diet and may gain weight, but all carbohydrates are created not equally. What makes a carb good choice for our health. complex carbohydrates are good for our health as they are
while simple carbohydrates like sugar, processed food, candies, fizzy drinks fruit juices and pastries.They ae not good for our health as they are
These carbohydrates are linked to obesity and other chronic dieaeses as reported by studies. These carbs increase blood glucose levels rapidly and to combat this hyperglycemia, our body releases insulin. insulin promotes glucose storage in muscles and liver and allows the entry of glucose into fat cells by converting glucose into fatty acids. long term intake of a diet high in refined carbs may cause insulin resistance and increase the risk of obesity and type 2 diabetes. Moreover, sugary drinks are a leading cause of tooth decay in children and adults.
what’s the answer to carbohydtrates;Eating the right type of carbs with moderation.
”Do not eat less, eat right ”.
”Sleep is the golden chain that ties health and our bodies together.”
~ Thomas Dekker
Sleep: the important pillar of health is forgotten by many of us…. constantly tired, puffy eyes and hands holding a cup loaded with caffeine is a common picture of this modern era. Sleep form around one- third of human life, so the shut-eye must be doing some restoration work which improves brain and body health.
it is 24 -hrs biological clock which regulate our sleeping pattern along with other vital functions like feeding , hormones production and body temperature. Normally this rhythm rises in morning time causes wakefullness and alertness, with the onset of darkness it dropped down to the lowest level and helps in sleeping.
Good sleep is as important as eating a healthy diet. Our body needs good sleep for maintaining brain health, mood stabilization and to fight against diseases. The cost of sacrificing sleep is very high, lack of sleep and disturbed sleep pattern are linked with health issues like obesity, depression, increased risk of diabetes and hypertension. Sleep deficiency does have a negative impact on work performance.
Although there is no perfect sleep number to fit each individual, National sleep foundation published a report updating sleep recommendation for all ages.
Sleep is the third pillar of a healthy life and good sleep is important for our physical and mental health. Everyone has occasional disturbed sleep but if you are struggling with lack of sleep for prolong period, contact your doctor for identifying and treating any underlying cause.
”Happiness in simplicity can be achieved with a flexible mindset and nine hours of sleep each night.” – Dalai Lama
A balanced diet is essential for mental and physical wellness. Our brain has a high metabolic rate so it requires a large proportion of energy and nutrient intake. Diet deficient in vitamins and minerals has detrimental effects on brain health.
People are probably familiar with Vitamin B6, Folic acid and B12 but actually, there are eight different B vitamins. They are water-soluble so our body can not store them like fat-soluble Vitamins. Each member of B group has unique and diverse functions in our body. They have a paramount role in regulating metabolic pathways of protein, carbohydates and fats. Moreover, they are essential for red blood cell poduction, cell repair and DNA synthesis.
Vitamins in this goup are a:
Among all vitamin B, certain vitamins are linked to mental health like: B1, B6, B12 and Folic acid. It is suggested by several studies that low levels of vitamins B like B3, B6, and B12 may lead to depression and anxiety. One study concluded that having a diet high in fruits, vegetables, whole grain nuts and olive oil is associated with low levels of depression.
Some studies have compared “traditional” diets like the #Mediterranean diet and the #traditional Japanese diet, high in vegetables and fruits, fish and seafood to a typical “Western” diet rich in processed, refined food and sugars and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet.
Thiamine (B1): Thiamine is necessary for converting glucose into fuel for our body and cells in the brain. Thiamine also plays an important role in muscle contraction and nerve conduction. Its deficiency is very rare although chronic alcohol consumption may lead to thiamine deficiency.
Symptoms of Thiamine deficiency: Loss of sensation in hands and feet, loss of muscles and paralysis of lower leg. Thiamine deficiency also causes speech difficulties and mental confusion
Dietary sources of thiamine: thiamine is found in a variety of food so its deficiency is rare in people who are eating a healthy and balanced diet.
Pyridoxin (B6); Pyridoxin has an important role in cell metabolism and nervous system . its deficiency may cause symptoms like:
Dietary souces of B 6; Pyridoxine or B6 found in a wide variety of foods like:
Cobalamine (B12); It is essential for red cell production , DNA synthesis and integrity of myelin ( a component of nerve cell). its deficiency may cause symptoms like
Dietary source of B12; This vitamin is exclusively found in food derived from animal hence vegan and vegetarian are increased risk of its deficiency.
Niacin (B3); it is important for the production of chemical responsible for mood and emotions. serotonin is a mood regulator chemical produced by our brain and niacin is essential fo converting tryptophan into serotonin. its deficiency can directly impact mood and emotions due to impaired production of serotonin.
Dietary source of vitamin B 3
Folic Acid or Folate; it is essential for DNA synthesis,Red cell production and its deficiency may cause Neural tube defects in the fetus.
Who needed vitamin B supplements; as vitamin B is normally found in wide vaierty of food and deficiencies are rar if you are eating a balanced diet, however people who are following a vegan diet may encounter deficiency .
What is the Bottom line .…
Mental wellness is associated with eating a balanced diet and by moving more. A good diet is proven to help you sleep better, make you more focused on good mood and better energy levels so choose your food wisely ………..
Eat plenty of #fruits and #vegetables.
Nuts and grain but avoid processed one
Lean protein like Fish good sources of vitamins and omega 3 fatty acids. sweets and fatty food should be special treats not staples of your diet.
”Every time you eat is an opportunity to nourish your body ”
Menopause is a phase of life in every woman when menstruation stopped naturally, however for some women this process is a time for anxiety and depression. Menopause usually occur at the ages of 45-55 years However, the average age for menopause in the UK is 51 years.
Estrogen is a female sex hormone produced by ovaries. This hormone is responsible for secondary sexual characteristics in female ;like breast enlargement, broadening of the pelvis. However, estrogen receptors are also located in brain, skin, blood vessels and bones.
As there is shift of hormones like estrogen and progesteron ,women may experience different symptoms like hot flushes,weight gain and psychologicl issues. Estrogen production gradually decreases so these symptomst appears slowly .
Menopause is a natural phenomena and there are healthful, natural ways to manage the change it can bring. Life style interventions like diet,physical activity, and good sleep can minimize the symptoms of Menopause.
Diet; Diet play an important role in overall health in every phase of life. similarly Menopause symptoms can be reduced or minimized by taking balanced healthy diet consist of varied food groups.
Moove your foot Exercise is another important pillar of a healthy life. Regular daily activities like walking and aerobic exercise are helpful in maintaining healthy weight, boots mood and improve blood circulation. A review of studies correlates the greatest likelihood to reduce symptoms of menopause with women who have the greatest physical fitness.
Sleep well ; During this phase, women experience insomina (lack of sleep) or disturb sleeping habits.To overcome this issue, follow a regular sleep including weekends, block out all light sources and sleep in a cool environment to promote healthy sleep habits.
Stop smoking; women who smoke might reach menopause earlier then who never smoke. Giving up smoking may reduce the risk of other complication like cardiovascular disease, cancer and osteoporosis.
”Menopause is definitely a time of choice and should really be about finding out what you really want. It is time to take charge and shape the remaining chapters of your life.”
Pregnancy is a time when women believe that they need an extra amount of food for themselves and growing fetus. According to a survey conducted by the National Charity Partnership (NCP),1 in 3 pregnant women still believes that they should consume 300 or more calories every day.
But studies have shown that this myth has harmful effects on the mother as well as baby health. Eating too many calories means excess weight gain which can be detrimental for both mother and baby.
There are no official guidelines for weight gain during pregnancy in UK, but according to the US Institute of Medicine (IOM) recommendation:
Pregnancy complication for overweight or obese women
Being overweight or obese causes a problem for baby:
According to NICE guidance: A pregnant women normally need to have 2,000 calories per day, as energy intakes do not change in the first 6 months of pregnancy. However, women should require 200 extra calories per day in their last trimester. These extra 200 calories can be
Take home message;
Moderation is key; Eat varied diet comprises of all food groups.
Moderate light exercise during pregnancy is also helpful for preventing excess weight gain.
‘‘Listen to your body, but only when you know its intentions are sound.’’