How Dietary Discipline helps to control PCOS

 

Polycystic ovary syndrome (PCOS) is a condition that prevents the ovaries from working properly. Symptoms include irregular periods, reduced fertility, acne and weight problems.

The condition is said to affect up to 10 per cent of women aged between 15 and 50.

1.Correlation between Insulin – SHBG - Testosterone – PCOS.

Sex hormone-binding globulin (SHBG) plays a very important role in hormonal balance. It is a protein that binds testosterone. There is an INVERSE relationship between SHBG and testosterone. If the SHBG is low then there is high bioavailable testosterone which may lead to signs/symptoms of androgen excess, such as irregular menses, hirsutism or acne.

Research also shows the INVERSE relationship between serum insulin and SHBG which indicates that insulin controls SHBG synthesis. Obesity raises insulin levels and lowers SHBG levels. During weight loss (reduces insulin), SHBG levels increased therefore reduces testosterone.

In young women with PCOS, high insulin levels can cause the ovaries to make more androgen hormones such as testosterone. This can cause increased body hair, acne, and irregular or a few periods.  

Above correlation shows, if we reduce insulin level in the blood, it can help to reduce blood testosterone therefore PCOS. In other words, High SHBG controls PCOS.

Eat foods that are high in lignans. It increases the level of sex hormone-binding globulin (SHBG) and improves ovarian function. Lignans are prevalent in high-fibre foods like flaxseed and sesame. 

Omega3 and chromium-rich food help to control insulin resistance.

Follow a low glycemic diet to keep insulin level at low.

Increase lean protein consumption. Hormonal balance depends on adequate protein intake.

Low levels of vitamin D have been linked to insulin resistance, PCOS and obesity. Taking this supplement can contribute to the normal development of ovarian follicles, improve insulin sensitivity and stabilize mood.

2.Increase antioxidants intake: 

 Chronic inflammation is the root of many health conditions and women with PCOS have been shown to suffer from high levels of inflammation. Inflammation increases pain as well as the risks of other diseases such as heart disease and diabetes. Research confirms that antioxidants can  reduce  inflammation

3.Blood pH: 

Since our blood is slightly alkaline (optimal pH levels are between 7.35 and 7.45) organs function at their optimal at this pH. Acidity breeds cyst, stones and different diseases. An alkaline food plan promotes fertility and also keeps your skin healthy.

Diet Disciplinary considering the above principles is easy and long term solution to control PCOS. 

Contact: 

Dietitian Prachi M. 

prachi.managute@gmail.com

Yogic Diet

In last month I took up a certificate course to acquire knowledge considering Yoga and Mental-Physical Well-being. So here are few notes about food and nutrition from yogic texts like Hathpradipika,Gheranda Samhita and also from Sribhagavadgita.

It's said we are what we eat. It is also said our skin, Eyes, Hair is a mirror of what we eat and our health. Therefore under eye dark circles, skin tone, wrinkles, elasticity, hair loss if any can be used to evaluate what we have eaten in past one months or year.  

Another point as per Yogic philosophy is that  Food we eat has a direct connection with our mind. Yoga, therefore, outlines principles of food that can nourish our body and mind both in a positive way and reduces physical and mental stress.

While planning our diet or choosing food one should consider the following principles:

I)Concept of yogic Diet is described as Mitaahar (Mit Aahar -Moderate Food)

This concept is related to quantity, quality and proportion of the diet. 

In Hatha Yoga it is explained as- Eat up to the filling of half part of the stomach. Then fill 1/4th  part with water and keep remaining part empty for the proper mixing of the food inside the stomach. Offer food first to lord shiva and then eat as naivedya. Since the stomach is an expansible structure mathematically it is difficult to understand when the half part has filled, so to make its easy,  at food (quantity and quality) in such a way that after eating, it will digest easily (without any trouble like heaviness, laziness etc) within 5to 8 hours. So after taking food one should not have any difficulty to perform his regular activities.  Mitaahar does not produce strain on the digestive system. At the same time, the functions of the nervous system and also other systems remain proper during the process of digestion. 

After Atyaahar: (Ati Aahar- Heavy food/Too much eating) the blood circulation is more towards digestive organs and then as compared to that the other systems get less circulation. So the activities of other systems remain dull up to the completion of digestion. 

Signs of proper digestion

 Clean burp (without the smell of food), Feeling fresh, Proper defecation, Lightness in the body, getting proper hunger and thirst at right time are the signs of complete digestion.

Based on this reference we can explain the signs of indigestion as Bad burp, laziness, constipation, heaviness in the abdomen as well as in the body, disturbing hunger and thirst timings.

II)Principle of  Diet In Bhagavad Gita 

Sattvic Food

lt is obtained through without hurting others(ahimsa)

** taking milk from grass-fed cows who are loved and taken care of  (no injection, non-pregnant)

2.Vegetarian, vegan

3. seasonal fresh

4. Mostly bland food.

5.use of fewer herbs and spices

Effect on Body and Mind

- Digest Within 5to 6 hours

-One feels light and fresh

-Keeps mind calm

- Restores awareness.

Rajasic Food

stimulant:caffeine, salty,cola,chocolate

Spicy, too salty pungent, too bitter

Effect on Body and Mind

-Increase the secretions of glands

-In large quantity, it increases irritation to organs

-In Small quantity activates the mind.

-In large quantity increases, irritability, over-reactivity.

- leads to addiction to that food 

Tamasic Food

sedative: alcohol

Stale food

Non-veg

Onion, garlic

Effect on Body and Mind

-Delays digestion.

-Produces indigestion.

-Produces heaviness, pain in the body

-Produces lethargy, sleepiness.

- Mental activities are disturbed

III) Principle of intervals in diet

Approximately one heavy meal (Atyaahar)takes 8-10 hours to digest food depending on choices of food and quantity and proportion. On that basis, if someone eating 5-6 frequent heavy meals called as (Bahubhukta) his digestive system remains too busy for 24hours which leads to indigestion, other related problems. He feels sleepy, dull and irritable because of blood flow is directed towards digestive function than to the brain. 

But when someone eats lesser meals, then the digestive system remains busy for16-20 hours and gets enough rest to digestive organs and you feel energetic, calm, active most of the time and better concentration.

Considering today's life if someone is taking three or more meals, he can follow Mitaahar principle at each meal to reduce the burden on the digestive system.

IV)Principle of Incompatible foods

Yoga and Ayurveda are considered two parallel track to drive health healthily.  In the Charaka Samhita, a list of food combinations considered incompatible(opposite/antagonist) are given are considered to be a cause of many diseases.

Examples of combinations that are considered incompatible include: 

Salt/anything containing salt with milk (produces skin diseases).

Fruit with milk products

Fish with milk products (produces toxins)

Meat with milk products

Sour food or sour fruit with milk products.

Leafy vegetables with milk products

Milk pudding or sweet pudding with rice

Mustard oil and Turmeric

V) Hathayogic Diet emphasize on taking nourishing and sweet food (rice/sugar/jaggery)mixed with, ghee and milk (/kheer/tirtha) before a meal as it nourishes the dhatus (basic body constituents) and is pleasing and suitable. Yogic diet gives importance to ghee They make food appetizing, digestible and satisfying. They help in healing the mind too. The presence of fats in the body improves memory, neural conductivity and mental well-being.

After studying a few basic things from our Indian philosophy I got overwhelmed to understand how enriched our tradition is to give us Healthy Mind and Body that can synchronize for our ultimate happiness.

Write-up By Dietitian Prachi M.  Contact: 9969326096

The Big Health Benefits of Losing Just a Little Bit of Weight

Sometimes starting is the hardest thing, no matter whether you’re looking to lose just 2to5 kgs extra weight or you’re embarking on the first couple of kgs of total 25 kgs weight loss journey. 

Although our focus is total Health and Fitness, Ideal Body Composition is the first step to achieve that. (Here wt loss is meant to be fat loss which is done under health expert's guidance). 

Shedding off just 10-15% of your extra body weight is a great start, But an additional 20-25% weight loss start providing improvements in metabolic issues like blood sugar, blood lipids, blood pressure, PCOS.

Physical functioning and Self-esteem: By just knowing that we have started losing a bit from that extra body weight is helpful to keep us motivated to lose more, even when times get tough. When obese adults shed off 20-25% of their body weight, they have reported controlled hunger pangs, better sleep and better moods.

Prevention/Control of Metabolic diseases: Having low-grade chronic inflammation can increase your risk for diseases like heart disease, stroke and metabolic syndrome. It’s not a lost battle, though. 

When overweight/obese person loses 3-5kgs extra body weight along with few lifestyle modifications is enough to decrease inflammation and enhance immune function, likely because it drives down the release of pro-inflammatory proteins stored in fat.

Healthy Bones joint: Excess weight put more wear and tear load on knee cartilage, leading to a painful condition called osteoarthritis. If you’re overweight/obese, research shows that losing 5to10kgs can decrease your likelihood of OA by more than 50%.

Fertility: 

PCOS is caused by hormonal imbalances that prevent ovulation. The woman’s body produces too much of some hormones and not enough of others. This imbalance also contributes to weight gain in many women with PCOS. However, when these women start a specific nutrition and exercise routine, many of them begin to ovulate again. Even those that need medication to ovulate still dramatically improve their chances of conception with weight loss. Studies have shown that losing as little as 5% of body weight can dramatically improve the chances of pregnancy.

Even men can improve their fertility by losing weight too. Excess weight can affect a man’s fertility as well. Research has proven men with BMI over 30 have a lower sperm count and negatively impacted fertility overall. They may have more estrogen because of the excess weight (gynecomastia- enlargement of the breast) or their body temperature may be higher which can impact sperm count. Whatever the reason, losing weight can help men boost their fertility as well.

Unexpected Benefits of Losing Weight :

-You get a career raise-  Fit People get more professional respect.

-Your hair and skin may improve- Experience it

-People start respecting you- All Achievements earn respect.

-Your memory may improve- Thanks to Increased Blood circulation

-You fall in love with yourself- You must experience this feeling.

Write up by Dietitian Prachi M. 

prachi.managute@gmail.com

                                                                                                                                      

Non perishable food options during lockdown days #homestays

Few meal options I planned for my home, sharing the same with you to get an idea:

Poha, upma, Sevaiyan upma, moong dal chilla, Thalipith, ghavan (rice dosa), idli/dos/appam with red chutney (coconut and red chilli powder).

        Egg with chapati, paneer with chapati, bhakri with pithala, bhakri with garlic red chutney, rajma chawal, rajma with phulka, masoor rice, usal / sprouts curry with phulka or rice, potato veg with phulka, dal rice ghee, dal khichadi with papad pickle, potato tikki, chole, dhokla, chana chat (boiled chana with chat masala) Maggie, (occasionally), khakhras, besan laddoo. 

Few tips, please do share with all on call or WhatsApp mainly with the lower middle class and below as they have no right information and with overconfident educated people too. 

# don't panic and crowd to get grocery. Plan out well. 

# plan quantity correctly, do not waste. 

# plan minimum food options to make use of fewer utensils. 

# life is important, Eat to live not live to eat. 

# keep perishable foods like fruits, veggies, meat, dairy products aside from your everyday meal during this lock down days as for that we need to step out of our home every day. 

For any queries and information:

Dietitian Prachi M. 

9969326096

How much weight can you lose in 15 days?

How much weight can you lose in 15 days?

As a Dietician most common question that asked to me is how much weight can get reduced in two months/one month/two weeks? I have one wedding to attend or planning a holiday so I want to reduce a little bit to fit into new clothes or wanted to fit back into my old blouse or lehenga or pants.

And I have one fixed answer, “It depends on YOU”. It’s not that I am avoiding or don’t know the right answer, but this is what it is.

Let’s understand more logically, scientifically and more sensibly. If someone wants to lose weight? What does that mean? He wants to reduce inches, right. And reducing inches mean? Reducing subcutaneous fat.

Let’s understand different angles responsible to lose weight:

1.       As a simple theory given in academic books, formula to lose weight is calories dependent as per age, height, gender and activity pattern. Reducing certain calories from current calories intake and burning/utilizing more calories than total calories intake. And by doing so if there is 3500 kcal deficit, a person can lose 1 kg. This means if you can create a 500 calories deficit every day for 15 days you are losing 2 kgs. Considering this theory, a dietician can understand current calories intake by taking your Diet recall and activity pattern and plan out calorie chart for Diet and fitness trainer can suggest Exercise accordingly.

2.       Weight Loss also depends on your current BMI. If your BMI is over 28 i.e. you are obese, with little discipline is your food timetable can help you to reduce 4-5 kgs in 15 days. But once you come down to BMI between 24-28, weight loss is equal to your total lifestyle modification. Along with Right timetable, healthy food choices, right food combination and portion control. Exercise is equally important at his body type. Weight loss will be slower, say 2-3 kgs in two weeks but it's longevity directly proportional to your discipline. 

3.       When you go one step ahead to understand weight loss as Fitness Essence, It’s important to understand that our body is a composition of Bones, Body Fluid, Water, Muscles, Fat (Visceral Fat and Subcutaneous fat). Therefore if we focus only on weight loss, it can happen easily if you keep one week fast or have just fruits, salad and soup diet, u can easily lose 1-2 kgs per week and even 6-7  kgs in two weeks. But in this case, because of high-calorie deficit and negligible protein intake, u are losing muscles and water than fat. And you may then start feeling weak, your blood pressure and blood sugar can drop down drastically and can develop severe acidity too.

4. According to my experience, weight loss should be an effect (positive side effect) of adopting a healthy lifestyle. One should be able to learn for maintaining healthy weight lifelong and not focus it as events based. Here, adopting a healthy lifestyle is same as learning a bicycle or learning swimming. The time required to learn these skills can be a little more and vary person to person. But once the skill is learnt and adopted, you can do it in your half-sleep also. Similarly, When you focus on correcting and adopting new and healthy lifestyle habits towards fitness, in first two weeks, there will be hardly couple of kgs weight loss, but once body's metabolic clock gets synchronized with circadian rhythm, you will start wondering how come your 36" trouser is getting loser and your wardrobe is shifting from L to M size. 

5. As healthy weight loss, our target should be to lose both subcutaneous and visceral fat.  Subcutaneous fat is the jiggly fat visible just under the skin, is normally harmless. Visceral fat is fat that surrounds the organs. Though it is not visible from the outside, it is associated with numerous diseases.

While subcutaneous fat loss might be the goal for people who want to fit into smaller clothes, losing visceral fat improves health.

        Higher lean protein diet, reduced carbohydrates and including thermogenic foods like salads, omega 3 fatty acids can boost metabolism, reduce fat storage, and prevent metabolic issues. With such dietary changes and exercise like HIIT training as well as Strength training along can increase muscle tissue can form fat burning factory in our body. And day by day, week after week, you just don't lose weight but maintain ideal body composition and start looking fit and young than just looking slim.

       But if you still have that question popping in your mind how much exactly I'll lose in 15days, the answer is hidden in all this explanation. It depends on You, your interest, your commitment, your decision and most important is the answer to why you want to lose weight. Who is better than experienced and qualified dietitian to guide and coach you to find this answer and to become committed towards that. 

Dietitian Prachi M

(Postgraduate Diploma in Dietetics, Certified in sports nutrition and supplements, 13+years Professional Experience) 

prachi.managute@gmail.com

Healthy Gift Ideas for your Valentine and Healthier ways to be together lifetime

Valentine's Day is celebrated worldwide as a day to share the love and show gratitude towards our loved ones. 

When we love someone, what is the first thing that comes to our mind, is health and wellbeing of that person. 

So isn't it a good idea to gift something that can help our loved ones to start living healthy and fit life. 

Few ideas can be: 

 (Ideas to help your valentine to appreciate you every time he/she will have/use it) 

-Gift Gulkand (Rose Petal sweet) instead of giving roses. It can help to keep the body cool in the upcoming summer.

- A healthy goodie bag of Nutrition Supplement Kit / dryfruits-nut mix box/ Chyavaprash/ home made laddos than chocolate box. 

- Fitness tools like yoga mat/fitness active wear/fitness wrist band/dream book/self help books/gym bag than soft toys/dresses.

- Enroll together for fitness classes. 

- Gift Skin care range. 

- Gift spa coupon. 

- Register for couple health checks up.

- Hire a family Nutrition / Fitness coach. 

Love is about sharing (Sharing time/ideas/work/responsibilities). Few ways to enjoy quality time with your loved ones in a healthier way (not only on Valentine's day). 

- Have a Breakfast/Brunch together than wait for late-night dinner. 

- Go for a post dinner walk for chitchat than watching TV. 

- Keep a 15-30 minutes session a day for  book reading  than scrolling on social media posts. (Chose a book that can add positivity and right values. Few books for healthier relationship are Five love language, Personality plus, Men are from Mars and women from venus). 

- Prepare Sunday lunch together than Food mall outing. 

- Do a workout together. 

- On some weekends go for activities like trekking/nature trail/photography/beaches  around your city. 

**Also to note here, if another partner is not ready for a healthy shift currently, you lead by example. 

** If you don't have valentine, Gift your parents or yourself. 

And most important, appreciate... Say thanks to your loved ones for every small thing they do for you. 

#healthychoices #healthyfamily #healthycouples #valentinesgift

It’s not only Mr. Cholesterol – Enemy of cardiovascular system

What is commonly known- A heart attack is a result of blockages in arteries that completely blocks the passage of oxygen-rich blood to the heart.

Reason of Arterial Blockages: Cholesterol, really? 

We need to understand the relationship between heart disease, cholesterol, and inflammation. Inflammation of arterial wall is a primary contributor to cardiovascular disease. Without inflammation, cholesterol might not be harmful at all.

What is Inflammation:

Think of what happens when your finger gets a little cut. Within a fraction of a seconds, chemicals are released by the damaged tissue to initiate the process known as inflammation. Inflammation prevents bleeding and protects from outside infection, this allows that little cut to heal.
Oxidation is a chemical process in the body caused by the release of unstable particles known as oxygen-free radicals. It is one of the normal processes in the body, but under certain conditions like mental stress, exposure to fumes of harmful chemical, these free radicals are overproduced. In excess amounts, they can be very dangerous, causing damages to the internal lining of arteries.
Similarly, obesity, high concentrated blood sugar, High blood pressure are also causing factors that put add-on pressure on the arterial lining.
 When this damage occurs to the lining of our arteries, (or even elsewhere) chemicals are released to initiate the process of inflammation (Arteries contract, the blood becomes more prone to clot, white blood cells are called to the area to gobble up damaged debris, and cells adjacent to those damaged are told to multiply. Ultimately, scars form inside our arteries, which we call plaque.) 

Cholesterol wouldn’t be nearly as dangerous without this process. When low-density lipoprotein (LDL), which is comparatively in thicker consistency (also known as bad cholesterol) gets stuck at this plaque. And this whole thing inhibits regular blood flow and one point fully blocks blood circulation. And if this happens in an artery connecting to heart, causes a heart attack or stroke as the heart stops getting blood supply. 

A Blood Test of Inflammation: C-Reactive Protein (CRP test)
One of the most extensively studied markers of inflammation in the body is C-reactive protein, which is a protein made by the liver. C-reactive protein levels increase in infection, cancer, obesity and diabetes.

Role of Diet:
Inflammation appears to be aggravated by a poor diet. Research shows that high-calorie, high-fat meals cause a sudden spike in CRP and other inflammatory markers because of blood glucose and triglycerides overload.

Inflammation should be managed through maintaining healthy body weight, physical fitness exercise, pranayama, correct sleep cycle and overall healthy living. 

Daily Nutrition Intake

· Eat plenty of omega-3 fatty acids, found in fatty fishes like salmon and tuna/ Salmon fish Oil, Walnuts, Flaxseeds or flaxseed oil, omega3 supplements capsule. Omega3 is the best antioxidant and powerful anti-inflammatory nutrient. 

· Turmeric, ginger, garlic, tulsi, pudina are also good for the heart.

· Green tea, herbal tea, lemon juice, Amla juice are great stress buster as well as antioxidant drinks. 

- Increase Dietary Fiber intake like 2 to 3 serves salads, oats, fruits having edible skin like mosambi, orange, strawberry, fresh anjeer. 

- Liver nourishing, organic herbs and nutrition supplements made by key nutrients like green tea, milkthistle, dandelion, turmeric. As efficiency of liver deteriorates as we age, in taking these supplements helps to recover its functioning. 

Write up By Prachi M. (Post graduate diploma in Dietetics with sports nutrition certified, Professional experience since 2007).

Contact: 9969326096