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Dr. Richa Garg - Dietitian/Nutritionist, Delhi

Dr. Richa Garg

Bachelor of Ayurveda, Medicine and Surgery (BAMS)

Dietitian/Nutritionist, Delhi

15 Years Experience  ·  1500 at clinic  ·  ₹300 online
Dr. Richa Garg Bachelor of Ayurveda, Medicine and Surgery (BAMS) Dietitian/Nutritionist, Delhi
15 Years Experience  ·  1500 at clinic  ·  ₹300 online
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Hi!<br/><br/>I am Dr Richa Garg. I am a Nutritionist and Wellness consultant at Arogya Nutrition....

Hi!

I am Dr Richa Garg. I am a Nutritionist and Wellness consultant at Arogya Nutrition.

Aaj hum baat karenge online program ki. We have our online programs for weight loss, diabetes, hypertension, high cholesterol, PC OS and many other lifestyle related disorders which are extremely personalised. Jab bhi hum online program Ki baat karte hain to sabse pahle mind me jo question ata hai ki hum agar dietician se nahi milenge toh hamari diet hamare according kaise banegi. What the program be successful, let me explain you this process. The first step after enrollment to any program is to fill the history form or assessment sheet.

This form contains almost more than 150 questions about your diet, lifestyle and health issues. This history form is actually a mirror to me. This mirror allows me to deeply analyse about your eating habits, eating culture and the kind of lifestyle you are following. Hamare bahut sare clients aise bhi hain jo ki bahut chote areas mein ya villages mein rehte hain aur bahut computer friendly nahi hai. Aise cases mein hamari team unse coordinate karke unka history form complete karti hai.

History form fill karne ke baad bhi aga r hume lagta hai ki kuch cheezein unexplained reh gayin hai toh hum clients se coordinate karke complete details record karte hain. This is actually based on the program. This is a tool for me to plan a diet customised. Hum aap se aapki measurements bhi puchte hain. So that we can take care of your inch losses as well. Hum aap ko batate hain ki aapko measurements kahan se aur kaise leni hai. The second step is to check the availability of certain foods and super-foods in your area.

We will share a checklist with you , you have to tick and cross based upon availability and unavailability of that particular food so that diet plan can be customised accordingly. The third step is to know the internal environment of your body through blood test. After analysing your history we will recommend you certain blood test so that internal balance can be achieved successfully. In the meantime, we are waiting for your reports, we will forward you program specific do's and don'ts, health mantras and other relevant tips to follow.

The final step is to plan your actual diet and lifestyle guidelines. While planning your diet , we do consider your likes and dislikes so that you can enjoy your health journey. We mainly act through mental support and motivation. 21st century lifestyle is the base of all diseases, stress, confusion due to media and advertisement, we will cater all your queries. After receiving your first plan, you have to check it thoroughly and you can ask your queries and the changes required.

After every 4 to 5 days, we will take your feedback and on the basis of feedback we will forward your next plan. We will also provide you an eating-out guide, travel guide and tips for holiday plan. Also you can mention your cravings in between so that you can learn how to manage them well. So it is a complete health package in which we try to focus on overall health. After finishing the plan, we will give you a maintenance guide so that you can follow that guide and you can maintain your results.

Once you join the program, you are a lifetime member with Arogya nutrition, we will send you all the health updates and health tips. And also we will cater all your queries so that you can maintain well. So, let's make a life full of Health and Wellness together.

Thank you.

read more
Hi!<br/><br/>I am Dr. Richa Garg, your own nutritionist and wellness consultant. Generally, we ta...

Hi!

I am Dr. Richa Garg, your own nutritionist and wellness consultant. Generally, we talk about, what not to eat during PCOS. Most common it is said to avoid refined food, fried and fatty, junk and fast food. But today my focus is to educate you about nutrients required to fight with PCOS naturally. So, lets learn about those 5 key nutrients which are essential to maintain in our body to fight with PCOS. The first and the most important nutrient is vitamin-D. Vitamin-D is a fat-soluble vitamin also called the sunshine vitamin. Vitamin-D is very important to maintain in our body. Deficiency of vitamin-D with PCOS is associated with obesity, insulin resistance, low HDL levels, high androgen and inflammation.

A woman with PCOS needs at least 2000-5000 international units of vitamin-D every day. Optimum levels of vitamin-D help in enhancing the ovulation. And improves in infertility. Vitamin-D also helps in reducing your androgen levels. It will also keep a check on CRP which is a marker of inflammation. So, along with your bones, vitamin-D maintain the hormonal balance in your body. To raise vitamin-D level in our body, we have various supplements available in the market with different strength and composition. You take help of your doctor or a dietitian to choose the right one for you. It is important to have sun rays for at least 15-20 mins during the day time. Dietary sources of the vitamin-D are eggs, fatty fish, cereals and juices, mushroom, milk and other dairy products and sea foods.

So, try to maintain optimum level of vitamin-D as a step towards PCOS free life. The second important nutrient is vitamin B12. It is a water-soluble vitamin. Vitamin-B12 is essential for certain neurological functions, red blood cell formation. It will also keep a check on your mood swings which are generally associated with PCOS. Women who are taking metformin are usually at the risk of vitamin-B12 deficiency. Vitamin B12 is also important if you have hair fall and premature hair greying. It’s mainly sources are animal foods like eggs, chicken, milk and dairy products and sea foods. But walnuts are the plant source of vitamin B12. Include pre and probiotic food in your diet like idly, dosa, dhokla, sprouts, paneer, banana, honey. Vitamin B12 will also help you in clearing the brain fog which is generally associated with imbalance of hormones.

3rd important nutrient is chromium. It is important to fight with insulin resistance as it increases insulin sensitivity in our body. Hence, it is the good source of losing weight during PCOS. You can include food like green beans, lettuce, raw onions and tomatoes, oat bran and herbs like cinnamon and black pepper. 4th key nutrient is magnesium. Magnesium is important for glucose control. It is also important for glucose control. It is also important for insulin and blood pressure regulation. It also helps in maintaining the water balance in your body. Magnesium works to relax your blood vessels. And hence, it is important for migraine, headaches treatment associated with premenstrual symptoms.

You must have noticed, women strongly crave for chocolates before their periods. Coincidently chocolates are the highest source of magnesium. The other sources are spinach, almonds, sunflower seeds, pumpkin seeds, figs, banana. Apart from the food sources magnesium can be absorbed through skin or magnesium oil can be applied over the skin. 5th key nutrient is zinc. Takin contraceptive pills for PCOS cure can make you zinc deficient. Optimum level of zinc is important for zinc resistance and for glucose control. Zinc is essential in the maturation of ovum. So, it helps in infertility also. A gross improvement can be seen in hirsutism. Zinc is also important for your acne and hair fall. So, it is important to fight with depression which is generally associated with PCOS. Most of the PCOS women are also suffering from hypothyroidism. So here to mention, zinc is also important for your thyroid functioning.

A zinc rich diet should include oysters, cashew nuts, sunflower seeds, pumpkin seeds and sesame seeds. Now we have learnt about 5 key nutrients for PCOS, but we have certain other foods also which are super food for PCOS. Article link has been given in the description box. I hope this video has guided you well to eat right in PCOS. And for your further queries and curiosities you can write to me in the comment box below. Thank you for your attention.

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Personal Statement

Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; a......more
Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; as a health provider being ethical is not just a remembered value, but a strongly observed one.
More about Dr. Richa Garg
Arogyam Nutrition is a Delhi based Nutrition and wellness Clinic started in 2009 with the name of Arogyam nhealth and wellness centre by Dr. Richa Garg (Founder) with the team of only two peoples. Now we have spreaded our wings to Punjab, Haryana and Madhya Pradesh with a team of more then 15 peoples. Till now more than five thousand clients joined with us to transform their lives. Our approach is national as well as International through our online diet programs. Here at Arogyam Nutrition we are guiding people to Transform their lives through balanced eating and healthy lifestyle. Arogyam is a Sanskrit word which means diseases free.. Arogyam nutrition program is full of knowledge so that you may experience and even maintain a higher sense of wellbeing in your body and a better sense of harmony with your surroundings. It accounts for the fact that every human being is unique and an ever-evolving entity whose nutritional needs change with every phase in life. That season, location, stresses, lifestyle, attitude, family, work, friends, everything plays an important role in deciding what your body needs at a given time. About Dr. Richa Grag and her Team: Dr. Richa Garg is a nutritionist and wellness consultant, with an experience of more than 10 years. Her Thoughts and ideology are very positive. Her approach towards health is totally synchronized with nature. She is nature loving person strongly believes in Ayurveda along with Nutrition science . FEW OF HER QUOTES ARE : * Health is not about the Weight you lose, but about the life you gain. * Nutrition is not just about eating, it's about learning to Live. * No matter how long you have travelled in the wrong Direction, you always have the choice to turn around. She herself follows the regime which she expects from clients. She has a very Clean and simple diet made up of scratch. Following Dincharya rules according to vedic text as far as possible. Morning Detoxification with water. A 60 minutes yoga practice at least 6 days a week and aerobics exercise is her another food for body and soul. she tries to keep herself fit and positive by healthy thoughts, lot of subject reading, discussions and through media. She strongly believe in Ayurvedic Panchkarma therapies to destress, detoxify and to make the body strong. Due to her keen interest and mind bent towards Ayurveda, we have started Panchkarna Therapies in March 2017. Dr. Richa spends a lot of time in consultations, the discussions are not limited to the subject (diet) only, she touches all aspects of individual health to counsel. She believes in cosmic energy- About Dr. Gushneet Madaan : Dr Gushneet is a well known name in health & fitness world. Being Punjabi, she loves to work in Punjab. Immense Positivity with true heart. Simplicity & high Ideology are her defining Points. Being an Ayurvedist, she is always having keen interest in Aahar , Vihar & Dincharya. She emphasizes on a blend of traditional food wisdom & modern nutrition Science for a healthy body & mind. She & her team work tirelessly to clear food myths of people & motivate them to develop healthy  eating habits. She has been actively Involved in organic farming & create awareness in the area to save the environment.  Waking up early in the morning, spending quality time in meditation and then performing Yoga are her foods of soul, & give her energy to work whole day to make people healthy. She says – if you met me yesterday then you don’t know me because I am a changed person today – as everyday is a new learning for us. She reads books & Participates in discussions & seminars to update herself about new concepts of nutrition & health .

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Education
Bachelor of Ayurveda, Medicine and Surgery (BAMS) - Baba Farid University of Health Sciences - 2003
Languages spoken
English
Hindi
Punjabi

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Arogyam Nutrition

B-1/4, Ground Floor, Sector-11, Opposite Japanese Park, RohiniDelhi Get Directions
1500 at clinic
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Arogyam Nutrition

#193, Monga Street, Jalalabad (West) Dist: Fazilka, Punjab, IndiaFazilka Get Directions
1500 at clinic
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Eating Habits - A Free Tool For Weight Loss!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
Eating Habits - A Free Tool For Weight Loss!

Who do not want to be in shape & look slim? of course all of us! To maintain the beauty, many of us are working hard to keep their body in shape and hence is ready to go for anything just to lose weight. People pay heavy money for gym and fitness training centres for their weight loss and health. We stop eating our favourite foods to look slim. Many of us are opting for some meal replacement shakes, medicines or supplements for this purpose.

However, we generally ignore the simple healthy eating habits that have a major role in weight loss & health. Only menu selection is not sufficient to achieve weight loss and health targets. Menu is important but it not everything, it is one of the important part of healthy living. It has been beautifully illustrated in Ayurvedic text also that how important are your habits.

How we eat is as important as what we eat.”

Methodical & disciplined eating helps to extract best out of food for body & soul. Food is not just to fill the stomach, it is to nourish every cell of the body.

You can make your food to work like a superfood by complimenting with eating habits.

Let us look at some of the healthy eating habits that will surely help you to maintain your best:

  1. Morning Detox: After you wake up early in the morning, have one – two glasses of lukewarm water. After plain water take some detox drink some herbal tea or herbal juice to give a kick to the metabolism.
  2. Drink your food: Its an old saying that we should drink our meals rather than eating.  This is one of the healthy food habits as slow chewing of food will help you in digesting the food well and lowers down your calorie intake. As it is said that it takes around 20 minutes to realize that you have eaten fully after you consume any food.
  3. Eat before you feel excessively hungry: It is always seen that once you get hungry, you tend to eat more than your normal diet. It is because pancreas secretes more insulin which leads to control of body sugar. And hence, increase in fat consumption.
  4. Maintain Optimum Hydration:  yes, be careful, I am not advising you to have a lot of water. The word optimum has been used to define quantity of water. It means drink as much as your body needs. For the sake of weight loss drinking gallons of water is not going to be worth. Water is the best cleanser, as we need water right from waking up to the bed. But keep in mind not to gulp down bottle at once. It should always be consumed sip by sip for better functioning. The best indicator of hydration adequacy is your urine colour. If you find it yellowish means a little more water is needed, but if it is clear means taking adequate fluids. Excess water intake could be a reason for dizziness and bloating.
  5. Golden 75:25 Rule: Divide your stomach into imaginary four parts &Food divided according to its state. Consume solid food in 50% of space, liquids 25%, rest 25% should be left empty, to maintain space for digestive juices and gases. Means Never ever overstuff yourself.
  6. Avoid any liquid or green tea or slim tea just after meal: As the golden 75:25 rule is telling us to keep some space, drinking just after meal will be the violation of this rule. Maintain a gap of 45 min to 1 hour before consuming anything else after major meal.
  7. Meal timings: Eat At fix intervals, to set the body clock. It will boost up metabolism and weight loss.
  8. Follow 12 : 12 clock: your first meal will decide your last meal timings. For example, if you wake up a 6 am, taking breakfast at 8 am, means finish your dinner by 8pm. Consider your eating clock of 12 hours only. Before and after taking plain water or herbal tea without sugar is not harmful.
  9. Eating food is a Ritual: Do not try to be multitasking while having food. Watching tv, mobile, talking to someone, emotional disturbance, playing, all this should be avoided while having food. Eat with full concentration and positive thoughts to get the best out of it.
  10. Sitting Cross Legged: Is the ideal if your knees are flexible enough. Avoid standing meals for better digestion.
  11. Take care of incompatible foods: Virudh aahar is a slow poison. Milk and citrus, melons and other fruits, banana and milk are the few examples.
  12. Maintain food order according to its taste: Sweet, sour, salt, pungent, bitter and astringent, it should be the order of having food in vedic diet plan. However, it is little difficult, as dishes prepared now a day are too complex.

To sum up: Tune in with your gut, listen to your stomach & instinct and gather knowledge to follow a path of good health. You will surely achieve your targets. In case you have a concern or query you can always consult an expert & get answers to your questions!

4442 people found this helpful

Know How To Manage Your Osteoporosis (Bone Loss) Naturally!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
Know How To Manage Your Osteoporosis (Bone Loss) Naturally!

Osteoporosis (meaning porous bones) refers to a medical condition in which the bones of an individual become thin and weak. The previous stage is called osteopenia (a precursor to osteoporosis). The bones become fragile and therefore start losing its strength. The medical researchers have reported that women are more prone to getting osteoporosis as compared to that of men, but that does not mean that men are completely immune to this disease. Where there are almost 50% women suffer from osteoporosis by the age of 60, there are about 30% of men who face the problem of osteoporosis.

Well, it has always been said that sooner you start taking care of your health especially bones, the better it is. Osteoporosis is a very common medical condition nowadays and major factors that are responsible for the increased prevalence of this disease is the lifestyle changes which include the living patterns and the diet changes.

What Causes Osteoporosis?

Osteoporosis happens when there is an imbalance between new bone formation and old bone resorption. The body may fail to produce enough new bone, or too much old bone may be reabsorbed, or both. If calcium intake is not sufficient or if the body does not absorb enough calcium from the diet, bone production and bone tissue may suffer. Thus, the bones may become porous, resulting in spongy and brittle, prone to fractures.

Other conditions that may lead to osteoporosis include overuse of corticosteroids (Cushing syndrome), thyroid problems, lack of muscle use, bone cancer, certain genetic disorders, use of certain medications, and dietary deficiency of calcium.

Risk factors for osteoporosis:

  • Women above 60 years of age.

  • Early menopause natural or surgical.

  • Poor diet & lifestyle  i.e. Cigarette smoking, eating disorders such as anorexia nervosa or bulimia, low amounts of calcium in the diet, heavy alcohol consumption, inactive lifestyle.

  • Rheumatoid arthritis itself is a risk factor for osteoporosis

  • Family History of osteoporosis.

  • Overuse of corticosteroids

  • Hypothyroidism

  • Chronic Emotional stress

Foods That Cause Osteoporosis

  • Alcohol – Increases inflammation that can lead to more calcium being leached from bones.

  • Sweetened / Aerated drinks beverages – The sugary drinks like canned juices and aerated drinks like cola are the most dreadful drinks for your health especially bones, as these drinks extract the calcium from the bones. Carbonated drinks contain a lot of phosphates which is responsible for leaching of calcium from bones. It has been proven in a Harvard Study that the women just 16-20 years young had already started loss of bones as they were consuming a lot of carbonated drinks. Sugar is also responsible for inflammations.

  • Processed, red meat – A high intake of sodium and red meat may result in bone loss.

  • Caffeine/Tea – Excessive caffeine intake can result in bone loss as it causes hindrance in iron and calcium absorption from food.

Natural Treatments for Osteoporosis:

1. Osteoporosis Diet

To help you get all the vitamins and minerals you need to build and maintain strong bones, it’s important to eat a varied diet with adequate calories to fuel all your body’s processes. Mainly calcium and vitamin D are important. Other Nutrients needed to prevent bone disorders include iron, vitamin C and magnesium. Iron deficiency (anaemia) is a risk factor for osteopenia and osteoporosis because iron is essential for collagen synthesis and vitamin D metabolism. Vitamin C plays a role in collagen formation. It also helps stimulate the cells that build bones, enhances calcium absorption, and helps vitamin D to work properly.

Foods that provide Calcium include: dairy products like yogurt, milk or paneer. salmon or sardines; dark leafy green vegetables; and other veggies like broccoli, Makhanas (puffed lotus seeds), sesame seeds, calcium.

Magnesium rich foods include: leafy greens like spinach, pumpkin seeds, yogurt, black beans, figs, banana, cranberries, sunflower seeds, dark chocolates and Almonds & Avocados.

Sources of vitamin C include: citrus fruits, papaya or guava, berries, peppers, kiwi, broccoli and Amla(Indian gooseberry), star fruit, phalsa ,tomato.

Collagen protein: collagen is one component of bone that helps to build its framework and provide a flexible structure that can withstand pressure. Collagen is found naturally in things like bone broth or can be taken in protein powder form or supplement form.

Foods that supply Iron (which can help to prevent anaemia) include: chicken, fish, eggs, nuts, seeds, spinach, kala chana , garden cress seeds, dates and raisins etc.

Alkaline diet that helps protect bones. This means eating lots of veggies, fruit, sea vegetables and plant foods. Wheat grass is highly alkaline food.

It’s also best to lower the amount of sodium in your diet by eating more unprocessed/whole foods. It also helps to avoid things like: processed meats, fast foods, fried foods, canned goods, salty condiments or sauces, frozen meals, ready to eat meals etc. In addition, try to limit your intake of sugary products, sweetened drinks, alcohol and caffeine.

2. Practice Exercises:

To help maintain skeletal strength, it’s important to stay active. Osteoporosis has greater risk of fractures, so be careful while Exercising. Avoid strenuous and jerky movements. Exercise helps your body reduce the decline in bone mass associated with aging. It has many others benefits, too, such as contributing to hormone balance and a healthy body weight. Exercise is needed to keep muscles strong. It also helps with coordination and balance.

Weight-bearing exercises are the most beneficial for your bones, although this term often confuses people. Weight-bearing exercises include any type that “forces you to work against gravity” and that you practice with an upright posture. This way your bones and muscles must support your body weight.

To prevent and cure osteoporosis, yoga and Pranayama will be a great addition in your lifestyle. It will fix up your hormonal balance which is the root cause of problem. Oxygenation by breathing techniques will make your body alkaline and will help you in reducing bone sponginess. Cool, Calm and Clean environment and yoga practice – a wows combination for your health.

3. Take Supplements That Can Help Protect Bones

  • Calcium: It’s best to obtain calcium from foods in your diet. However, you can take a supplement for boost. Most adults need about 1,000 milligrams daily. Choose calcium citrate, take it before meals for better absorption in a divided dose of 500mg everyday.
  • Vitamin D: Experts recommend that people who have a history of deficiency, elderly adults,take a vitamin D supplement daily. Dosage recommendations vary person to person.
  • Magnesium: Magnesium is a mineral; your body requires for proper calcium metabolism. Aim to get between 300–500 milligrams daily. Epsom salt bath is super source to get it through skin.

Ayurveda perspective of osteoporosis is, when vata (air) element is vitiated in our body and affects our bones is called Asthi Majja Kashaya. Traditionally used medicines for Asthi-majja kashaya (osteoporosis):Asthi shrinkhala ghrita, Shatavari, Ashwagandha churna, Shuddha guggulu, Mukta pisti, Praval pisti, Shankhabhama. Oil enemas (basti) particularly work on Asthi Dhatu (bones) and Majja Dhatu (bone marrow) along with Abhyangam therapy.

4. Maintain A Healthy Weight: Obesity can increase inflammation and contribute to hormonal changes that damage bones. Maintaining a healthy weight makes it easier to exercise and stay active into older age.

5. Get Enough Sunlight: Vitamin D helps improve calcium absorption. It’s best to obtain it via natural sunlight. To allow your body to make enough vitamin D to protect your bones, aim to get 15–20 minutes of sunshine on your bare skin daily.

6 Get Enough sleep: A sound sleep of at least 7-8 hours per day helps in better assimilation and absorption of nutrients. Lack of sleep may lead to adrenal fatigue and associated symptoms.

Final Thoughts on Osteoporosis:

Osteopenia is a condition characterized by lower-than-normal bone density. It precedes osteoporosis and causes brittle, weaker than normal bones that are more likely to fracture on minor jerk.

Risk factors for osteopenia include: being a woman following menopause; dieting or calorie restriction; eating disorders; taking medications that interfere with mineral absorption; anaemia; smoking cigarettes; too little exercise; obesity and a family history.

Natural treatments and prevention include: balanced diet with enough calcium and vitamin D; getting regular & safe exercise; maintaining a healthy weight; not smoking; and preventing vitamin D deficiency by getting adequate sunlight exposure and sound sleep, maintaining alkalinity in body. In case you have a concern or query you can always consult an expert & get answers to your questions!

4412 people found this helpful

Online Health Program

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
Play video

Hi!

I am Dr Richa Garg. I am a Nutritionist and Wellness consultant at Arogya Nutrition.

Aaj hum baat karenge online program ki. We have our online programs for weight loss, diabetes, hypertension, high cholesterol, PC OS and many other lifestyle related disorders which are extremely personalised. Jab bhi hum online program Ki baat karte hain to sabse pahle mind me jo question ata hai ki hum agar dietician se nahi milenge toh hamari diet hamare according kaise banegi. What the program be successful, let me explain you this process. The first step after enrollment to any program is to fill the history form or assessment sheet.

This form contains almost more than 150 questions about your diet, lifestyle and health issues. This history form is actually a mirror to me. This mirror allows me to deeply analyse about your eating habits, eating culture and the kind of lifestyle you are following. Hamare bahut sare clients aise bhi hain jo ki bahut chote areas mein ya villages mein rehte hain aur bahut computer friendly nahi hai. Aise cases mein hamari team unse coordinate karke unka history form complete karti hai.

History form fill karne ke baad bhi aga r hume lagta hai ki kuch cheezein unexplained reh gayin hai toh hum clients se coordinate karke complete details record karte hain. This is actually based on the program. This is a tool for me to plan a diet customised. Hum aap se aapki measurements bhi puchte hain. So that we can take care of your inch losses as well. Hum aap ko batate hain ki aapko measurements kahan se aur kaise leni hai. The second step is to check the availability of certain foods and super-foods in your area.

We will share a checklist with you , you have to tick and cross based upon availability and unavailability of that particular food so that diet plan can be customised accordingly. The third step is to know the internal environment of your body through blood test. After analysing your history we will recommend you certain blood test so that internal balance can be achieved successfully. In the meantime, we are waiting for your reports, we will forward you program specific do's and don'ts, health mantras and other relevant tips to follow.

The final step is to plan your actual diet and lifestyle guidelines. While planning your diet , we do consider your likes and dislikes so that you can enjoy your health journey. We mainly act through mental support and motivation. 21st century lifestyle is the base of all diseases, stress, confusion due to media and advertisement, we will cater all your queries. After receiving your first plan, you have to check it thoroughly and you can ask your queries and the changes required.

After every 4 to 5 days, we will take your feedback and on the basis of feedback we will forward your next plan. We will also provide you an eating-out guide, travel guide and tips for holiday plan. Also you can mention your cravings in between so that you can learn how to manage them well. So it is a complete health package in which we try to focus on overall health. After finishing the plan, we will give you a maintenance guide so that you can follow that guide and you can maintain your results.

Once you join the program, you are a lifetime member with Arogya nutrition, we will send you all the health updates and health tips. And also we will cater all your queries so that you can maintain well. So, let's make a life full of Health and Wellness together.

Thank you.

3 people found this helpful

Super Foods That Fight PCOS

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
Play video

Hi!

I am Dr. Richa Garg, your own nutritionist and wellness consultant. Generally, we talk about, what not to eat during PCOS. Most common it is said to avoid refined food, fried and fatty, junk and fast food. But today my focus is to educate you about nutrients required to fight with PCOS naturally. So, lets learn about those 5 key nutrients which are essential to maintain in our body to fight with PCOS. The first and the most important nutrient is vitamin-D. Vitamin-D is a fat-soluble vitamin also called the sunshine vitamin. Vitamin-D is very important to maintain in our body. Deficiency of vitamin-D with PCOS is associated with obesity, insulin resistance, low HDL levels, high androgen and inflammation.

A woman with PCOS needs at least 2000-5000 international units of vitamin-D every day. Optimum levels of vitamin-D help in enhancing the ovulation. And improves in infertility. Vitamin-D also helps in reducing your androgen levels. It will also keep a check on CRP which is a marker of inflammation. So, along with your bones, vitamin-D maintain the hormonal balance in your body. To raise vitamin-D level in our body, we have various supplements available in the market with different strength and composition. You take help of your doctor or a dietitian to choose the right one for you. It is important to have sun rays for at least 15-20 mins during the day time. Dietary sources of the vitamin-D are eggs, fatty fish, cereals and juices, mushroom, milk and other dairy products and sea foods.

So, try to maintain optimum level of vitamin-D as a step towards PCOS free life. The second important nutrient is vitamin B12. It is a water-soluble vitamin. Vitamin-B12 is essential for certain neurological functions, red blood cell formation. It will also keep a check on your mood swings which are generally associated with PCOS. Women who are taking metformin are usually at the risk of vitamin-B12 deficiency. Vitamin B12 is also important if you have hair fall and premature hair greying. It’s mainly sources are animal foods like eggs, chicken, milk and dairy products and sea foods. But walnuts are the plant source of vitamin B12. Include pre and probiotic food in your diet like idly, dosa, dhokla, sprouts, paneer, banana, honey. Vitamin B12 will also help you in clearing the brain fog which is generally associated with imbalance of hormones.

3rd important nutrient is chromium. It is important to fight with insulin resistance as it increases insulin sensitivity in our body. Hence, it is the good source of losing weight during PCOS. You can include food like green beans, lettuce, raw onions and tomatoes, oat bran and herbs like cinnamon and black pepper. 4th key nutrient is magnesium. Magnesium is important for glucose control. It is also important for glucose control. It is also important for insulin and blood pressure regulation. It also helps in maintaining the water balance in your body. Magnesium works to relax your blood vessels. And hence, it is important for migraine, headaches treatment associated with premenstrual symptoms.

You must have noticed, women strongly crave for chocolates before their periods. Coincidently chocolates are the highest source of magnesium. The other sources are spinach, almonds, sunflower seeds, pumpkin seeds, figs, banana. Apart from the food sources magnesium can be absorbed through skin or magnesium oil can be applied over the skin. 5th key nutrient is zinc. Takin contraceptive pills for PCOS cure can make you zinc deficient. Optimum level of zinc is important for zinc resistance and for glucose control. Zinc is essential in the maturation of ovum. So, it helps in infertility also. A gross improvement can be seen in hirsutism. Zinc is also important for your acne and hair fall. So, it is important to fight with depression which is generally associated with PCOS. Most of the PCOS women are also suffering from hypothyroidism. So here to mention, zinc is also important for your thyroid functioning.

A zinc rich diet should include oysters, cashew nuts, sunflower seeds, pumpkin seeds and sesame seeds. Now we have learnt about 5 key nutrients for PCOS, but we have certain other foods also which are super food for PCOS. Article link has been given in the description box. I hope this video has guided you well to eat right in PCOS. And for your further queries and curiosities you can write to me in the comment box below. Thank you for your attention.

4205 people found this helpful

10 Common Foods That Act As Super Foods In PCOS

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
10 Common Foods That Act As Super Foods In PCOS

PCOS is a complex association of endocrine (hormonal) and metabolic interactions, creating an imbalanced hormone profile resulting in ovarian hyperstimulation, which leads to multiple cysts in ovary & infertility and  other symptoms like weight gain, mood swings, delayed or no periods, scanty menstrual blood flow, mood swings, facial hair, insulin resistance and hair fall, leaky gut, bloating etc. Fortunately, it has been shown that improving baseline nutrition & lifestyle and losing weight (if needed) can do a lot to improve both the symptoms and the underlying hormonal imbalance.  

Find below 10 common foods, acting as a superfood for PCOS:

1. Green/raw papaya: Papaya is good for inducing periods or regulating the menstrual cycle. It is rich in vitamin A, calcium, potassium and vitamin B in the form of folic acid, vitamin B-6, vitamin B-1 and riboflavin. Papaya also increases metabolism and improves digestion. 

How to consume: Green papaya is thick and fleshy from inside. Consume it like common foods. Grated papaya flesh can be kneaded in Chapaati flour to make it high fiber and as there is no particular flavor of papaya so it's easy to take it. It can be cooked as a vegetable curry also to have with roti or rice. Raw papaya can be prepared as a salad also.

2. Wheat Grass: It purifies the blood, detoxifies the liver and cleanses the colon and prevents cancer cells to grow. Consumption of wheatgrass helps to balance PH levels in the body to make a more suitable environment for ovary. It increases oxygen levels in the body to improve cell and organ structure. It improves anemia due to its high chlorophyll content.

How to consume: Fresh wheatgrass can be grown in the kitchen garden and grind it with some water to prepare fresh juice. Consume it immediately as you prepare it.  The powdered wheatgrass is the second option which is taken in a dose of three grams dissolved in a cup of water should be taken on an empty stomach every day.

3. PineapplePineapples are loaded with an enzyme called bromelain; an enzyme that can produce some pretty incredible effects when ingested in the right amounts. In fact, bromelain has indications which include acting as a:

  • Pain Reliever

  • Blood Thinner and Anti-Coagulant

  • Anti-Inflammatory Agent

  • Pineapple is a fabulous source of manganese, a nutrient that may help fight against PMS-related irritability. This tropical fruit also contains high levels of potassium, which can fight bloating. And don't forget the sweetness from a fresh pineapple can curb those sugar cravings which are common in PCOS. 

4. Tomatoes: They are rich in a carotenoid called lycopene, which can help fight Polycystic Ovarian Syndrome(PCOS) heart disease and cancer. Lycopene is in greater quantities in a processed or cooked tomato, rather than a fresh one, because lycopene is tightly bound within the tomato’s cell walls. Heat breaks down those walls, thus releasing more lycopene for the body to absorb and use. Cooking tomatoes in olive oil helps to dissolve lycopene and carry it into the bloodstream. Tomatoes are also a good source of chromium which fights with insulin resistance and sugar cravings.

How to consume: Consume it in raw /sautéed salads or you can prepare tomato soup to get maximum amount of lycopene.

5. Flax seeds: Rich in Omega -3, so fixes up mood also. Lignan in flaxseeds helps reduce androgen levels. As a result, when flaxseed is added to your PCOS diet, it helps reduce testosterone levels and improves lipid profile, both of which are helpful in managing and controlling of PCOS. 

How to consume: 1-2 tsp of roasted seeds can be chewed empty stomach. Flax seeds can be added to different food preparations like cereals, can be added to curd in powder form. Take care to chew them well or have it in the form of powder.

6. Fenugreek seeds (Methi dana): It is believed that a phytoestrogen called diosgenin content in fenugreek seeds can affect estrogen. Fenugreek can improve glucose metabolism as well

How to take: Overnight soaked 1tsp seeds in water can be consumed early morning. Add as a spice in cooking. Grow sprouts and add a tbsp to your regular salad.  

7. Kalonji (Black / Nigella seeds): It is a must-have spice in your pantry, Black seeds are a boon to women suffering from PCOS. Humble black seeds boost metabolism, help weight loss and regularize menstrual cycle by balancing stubborn hormones in PCOS. They also reduce blood sugar by enhancing insulin sensitivity. Most importantly, it helps in preventing the follicles from turning cystic

How to consume: Kalongi should be taken once or twice daily 2-3 gm (about ¾ tsp) ideally before breakfast or at night. 

8. Spearmint: High levels of male hormone- testosterone (yes, women do have a small of amount of testosterone in their body!) and other female hormonal imbalances triggers facial hair to grow thicker and more men-like. Spearmint has been proved by research to reduce the levels of circulating male hormone- testosterone and thus help in controlling and reducing the growth of thick facial hair in PCOS. Also, as testosterone triggers loss of scalp hair or balding in women with PCOS, spearmint can also help in reducing hair loss.

 How to consume:  A good quality organic Spearmint (peppermint works fine as well) tea should be steeped for two to three minutes and taken twice daily minimum five days every week

9. Licorice root(Mulethi): It has natural anti-androgen properties. And it also offers hormone balancing benefits.  By maintaining estrogen balance in the body, Licorice helps promote regulated ovulation and improved fertility. Licorice can boost digestive health and treat Leaky Gut, which is not uncommon in PCOS patients. It limits the growth of harmful bacteria in the gut. This further improves the health.

How to consume: licorice(mulethi) powder (3 gm) can be brewed in a hot cup of water and sip it while relaxing once or twice in a day.

10. cinnamon(Dalchini): Cinnamon has been seen to reduce insulin resistance significantly. Insulin resistance is considered as the number one cause of both diabetes and PCOS. Cinnamon also reduces the occurrence of Anti-Mullerian hormone (AMH,) which also contributes to the occurrence of PCOS.

How to consume:

  • Cinnamon tea: Start your morning with a cup of cinnamon tea. Cinnamon can be added to both milk tea and black tea. Try to have it without sugar as it could reduce the effectiveness of cinnamon.
  • Powder: Sprinkle some cinnamon powder on your yogurt, smoothies and shakes. Cinnamon is a versatile spice that adds flavor to everything from curries to desserts.

Note: This information is given in general. Always ask your dietitian or naturopath before starting any food or herb in particular for any specific recommendation based on your hormones levels and your body constitution.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4107 people found this helpful

Eating Disorder - How Can They Lead To Weight Gain or Loss?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
Eating Disorder - How Can They Lead To Weight Gain or Loss?

Obesity is a serious, chronic disease that can have a negative effect on many systems in your body. People who are overweight or obese have a much greater risk of developing serious conditions, including:

The prevalence of childhood obesity has increased dramatically over the past few decades, and obesity during adolescence is associated with significant medical morbidity during adulthood. Eating disorders and obesity are usually seen as very different problems but actually share many similarities. Eating disorders (EDs) are the third most common chronic condition in adolescents, after obesity and asthma.

In fact, eating disorders, obesity, and other weight-related disorders may overlap as girls move from one problem, such as unhealthy dieting, to another, such as obesity. Understand the links between eating disorders and obesity and promote healthy attitudes and behaviors related to weight and eating.

What is an Eating Disorder?

Eating Disorders describe illnesses that are characterized by irregular eating habits and severe distress or concern about body weight or shape. Eating disturbances may include inadequate or excessive food intake which can ultimately damage an individual’s well-being. The most common forms of eating disorders include Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder and affect both females and males.

Signs & Symptoms of an Eating Disorder:

A man or woman suffering from an eating disorder may reveal several signs and symptoms, some which are:

  1. Chronic dieting despite being hazardously underweight
  2. Constant weight fluctuations
  3. Obsession with calories and fat contents of food
  4. Engaging in ritualistic eating patterns, such as cutting food into tiny pieces, eating alone, and/or hiding food
  5. Continued fixation with food, recipes, or cooking; the individual may cook intricate meals for others but refrain from partaking
  6. Depression or lethargic stage
  7. Avoidance of social functions, family and friends. May become isolated and withdrawn
  8. Switching between periods of overeating and fasting

What are the health risks associated with these disorders?

  1. Stunted growth.
  2. Delayed menstruation.
  3. Damage to vital organs such as the heart and brain.
  4. Nutritional deficiencies, including starvation.
  5. Cardiac arrest.
  6. Emotional problems such as depression and anxiety.

What is Obesity?

Obesity means being overweight by the accumulation of excess fat within the body. Obesity is defined to some extent by measuring Body Mass Index (BMI). People become obese by consumption of excess calories, imbalance between calories intake and calories outgoing, leading a sedentary life, lack of sleep , disturbances in lipid metabolism and intake of medications that put on obese.

What are the risks associated with obesity?

Obesity increases the risk for:

  1. High blood pressure
  2. Stroke
  3. Cardiovascular disease
  4. Gallbladder disease
  5. Diabetes
  6. Respiratory problems
  7. Arthritis
  8. Cancer
  9. Emotional problems such as depression and anxiety

How eating disorder and obesity are related?

Eating disorders and obesity are part of a range of weight-related problems.

  1. Body dissatisfaction and unhealthy dieting practices are linked to the development of eating disorders, obesity, and other problems.
  2. Binge eating is common among people with eating disorders and people who are obese.
  3. Depression, anxiety, and other mood disorders are associated with both eating disorders and obesity.
  4. The environment may contribute to both eating disorders and obesity.

Help adolescents develop healthy eating habits:

  • Help children learn to control their own eating.
  • Offer children a variety of healthy foods at meal and snack times.
  • Eat dinner together as a family most days of the week.
  • Be aware of your child's emotional health or else consult a psychologist
  • Encourage children to participate in sports, dance, swimming and other physical activities.
  • Counteract harmful media messages about body image. 

The splendid approach:

The approach should be quite simple. A proper diet plan, nutritious foods and fruits with proper exercise can do a world of good to you. 

In case you have a concern or query you can always consult an expert & get answers to your questions!

4323 people found this helpful

I am 39, 50 kgs, do cardio/strength/yoga/walk everyday for 50-60 mins. I have been anemic always, T3-2.03, slow digestion (IBS), PCOD but no cysts in Ultra, rest normal in GI region. I have visceral fat - did not go away even when I reduced weight from 68 to 50 kgs, no dieting but only exercise. How do I improve thyroid functioning, lower fat, and get more active. Get fatigued between 11 am-3 pm.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
I am 39, 50 kgs, do cardio/strength/yoga/walk everyday for 50-60 mins. I have been anemic always, T3-2.03, slow diges...
To balance your hormones, reduce your visceral fat, and to be more energetic, take care of your digestion and micro nutrients. You can start taking pre biotic and probiotic foods to improve your gut health. Contnue exercise as scheduled.
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Give Your Skin A Rejuvenating And Replenishing feel!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
Give Your Skin A Rejuvenating And Replenishing feel!

Ghrit Kumari, Commonly known as Aloevera which is an excellent herb and it is like a small package with many medicinal, cosmetic and food values.

It has anti-fungal, anti-bacterial, anti-inflammatory and cooling properties that can provide with a lot of relief from skin problems. The gel from this plant gives your skin a soothing effect leaving it rash and blemish free also helps you in removing tanning which is a common problem in summers.

To add on it is mentioned in Vedic Text about it's property to balance disturbed hormones in PCOS when taken orally.

​So let's grow it in our kitchen garden and enjoy its Devine goodness along with ecology balance.

1 person found this helpful

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