I am 68 kgs now. Before 5 years I was 52. I have pcod problem mam. Due to the weight I am getting so many problems. Could U guide me how to loss my weight mam.
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Hi lybrate-user I believe every day is women?s day. 90% of Indian families start their day with a cup of nice hot brewed coffee and end the day with relishing dinner prepared by a women. A woman plays a key role in the society. But when it comes to their own life they are very tired and stressed looking for a soothing and relaxing time. Neilson survey shows that in INDIA ?87% of women are stressed and 82% of women complaint that they have no time to relax?. This stress full life is creating havoc on women?s health. Women play the role of a Mom, Daughter, Daughter in-law, wife, Professional and a responsible citizen. Balancing all these roles and leading a happy and healthy life is not as easy as we think. This needs some homework. Health Surveys shows that there is an increase in infertility cases among working women. The major cause for infertility is Polycystic Ovarian Disorder. That is small water filled cysts are arranged like a chain in ovaries. This prevents ovulation and leads to irregular menstrual cycles. There are several reasons for cysts formation. Stresses, Exposure to environmental pollution, Irregular lifestyle are major causes. Now let us see in detail how to correct these factors and maintain harmony of hormones. Stresses: Stresses vary from person to person depending on their emotional balance. First rate your stress levels on 0-10 scale 0 being no stress and 10 being highly stressed. Write this on a paper and aim to bring this number down. Here are few tips that help to bring down stress levels. Take 5 min in a day as a self assessment time. Then find out what is stressing you more. Write a list of them and find ways to tackle them. Note: Your thought process should be in such a way that you think positively to come out of stress. Never find excuses to stress yourself. Practice deep breathing technique during work hours. For example give a pause and take 10 deep breaths for every one hour of continues work. Smell lavender oil. Add few drops of lavender oil to your napkin or facial tissue and smell it. Lavender oil works well to relieve stress. Aim to eat healthy food. If you are working late hours snack in between. This snack should be rich in protein like nuts or boiled chick pea with salad vegetables. Talk to very near person with whom you can share your emotions and feel relaxed. Communication is the key to solve issues in relationships. Environmental pollution: Everybody is aware of rise in environmental pollution. India has 4 cities ranked among 10 most polluted cities in the World. There are few kinds of pollution which are out of our hands. But few pollutions can be controlled or decreased. A review article in Medspace reported that parabens present in cosmetics especially underarm cosmetics play a crucial role in breast cancer as parabens bind to human estrogen receptors and cause high serum estrogen. This leads to breast cancer. So avoid cosmetics that have parabens. Better go for herbal products. Similarly Bisphenols present in plastics also cause hormonal imbalance. So avoid eating and storing hot foods in plastic containers as they release bisphenols when we place a hot food in plastic containers. Maintain low exposure to air pollution. Wear a mask to your nose to avoid direct inhalation of smoke. Drink clean and filtered water. Especially water contaminated with heavy metals like lead and mercury. So select water filters that can filter these metals. Always go green. Select organic food whenever possible. Detox your body monthly once. Consult a specialist for detox. Never do it on your own. ?Environmental Working Group ?check their site for safe cosmetic and cleaning products in market. Irregular lifestyle: Last but not least ?Lifestyle?. The only proven therapy for PCOD is maintaining a good life style. Please maintain your biological rhythms. Disturbance in your rhythm will create havoc on your metabolism. Maintain regular meal timings. This will keep your hunger and satiety hormones in balance. Regular meal timings will help you to maintain healthy weight. ?Food is medicine?. Enjoy your food in limitation. Too much of anything will harm you. Aim to introduce salads to your meal plate. Meal plate should have one variety of green leafy vegetables. This does not include ice berg lettuce. Salads helps to boost your Fibre intake, Vitamin C levels, Folic acid levels, Vitamin E. These are all required to maintain hormonal balance. Aim to include 4-5 servings of low glycemic Index fruits. Like oranges, guava, pomegranate, papaya, kiwi, grapes, water melon. These will boost your anti oxidant levels. Apart from diet lifestyle also includes physical activity. There is strong evidence that 30 min of physical activity 5 days in a week will help you to maintain healthy weight. Physical activity keeps your cortisol hormone in balance and helps to lower stress. It is a fight or flight hormone. If you are overly stressed this hormone levels rise and leads to major hormonal imbalances like PCOD, Hypo Thyroid, Insomnia, Migraines. Healthy food, Physical activity, Proper hydration and Sleep are key points to be checked to maintain healthy lifestyle.
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