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Benefits of Rice And Its Side Effects Tips

Diabetes - Ayurveda Remedies For It!

Dr. Bhairav 85% (10 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Ayurved
Ayurveda, Aurangabad
Diabetes - Ayurveda Remedies For It!

Diabetes is a chronic metabolic disorder that results in higher levels of blood sugars in the body. It is assuming epidemic proportions, and India has become the new diabetic capital with more than 50 million diabetic people. The main problem with diabetes is it does not completely go away, and there is a whole myriad of issues that it brings along with it. Heart attacks, strokes, eyesight problems, delayed wound healing, nerve damage and impotence. Therefore, diabetes and by that we mainly mean blood sugar levels have to be managed so that there is a delay in onset of the associated conditions and/or reduced in severity.

Ayurveda refers to diabetes as Prameha (excessive urination) and Madhumeha (sugary urine) and has identified close to 20 forms of the disease. According to Ayurvedic belief, each disease is caused due to imbalance in kapha, pitta, and vata doshas and diabetes is caused by all these, predominantly by kapha. With any stream of medicine, management of diabetes involves two tracks - one is lifestyle changes and the second is medications.

Lifestyle changes include the following:

  1. Diet: Reduce the amount of rice, sugar, potato, sweet fruits, maida, deep fried foods, and red meat. Protein-rich foods like lentils, soya, green leafy vegetables and fish should be increased. Diet plan should change to small, frequent meals instead of binge eating.
  2. Exercise: Include 30 minutes of regular exercise into your daily routine if you have a diabetic predisposition.
  3. Others: Avoid smoking and alcohol, ensure sufficient sleep, avoid sleeping during day time, improved foot and eye care, periodically check sugar levels, and manage stress levels.

Medication:
Ayurveda has a whole lot of home remedies proven to be very effective against diabetes.

  1. Jambhul: Eugenia Jambolana whether eaten raw or juice extract has been shown to have beneficial effects in managing sugar levels and cholesterol.
  2. Gymnema sylvestre: Used to manage diabetes for over 2000 years, it reduces sugar cravings and is being touted as the future for diabetes treatment.
  3. Bitter gourd (Momordica charantia): It has 3 components that give it strong antidiabetic properties. The charantin reduces blood sugar levels; the polypeptide has insulin-like effects; and lectin that again has hypoglycemic effects.
  4. Bel (Aegle marmelos): Also known as wood apple, leaves of the plant are shown to have antidiabetic properties. 5 to 10 leaves can be chewed on a daily basis to help control blood sugar levels.
  5. Fenugreek (Trigonella foenum graecum): Consuming 10 g of fenugreek seeds soaked in water increases the amount of insulin produced, thereby increasing sugar breakdown.
  6. Neem: Chewing about 4 to 5 leaves in the morning on an empty stomach helps to control blood sugar levels. Alternately, neem leaves powder is available which can be dissolved in water and consumed.
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PCOS Pregnancy Diet - Essential Tips For A Healthy Pregnancy!

Dr. Pratibha Gupta 93% (76 ratings)
MS - Obstetrics & Gynaecology, MBBS
Gynaecologist, Delhi
PCOS Pregnancy Diet - Essential Tips For A Healthy Pregnancy!

Polycystic Ovarian Syndrome or Disease (PCOS) is a very common condition, wherein there are multiple cysts in the ovaries. As a result, there are many changes which the body undergoes and it is not limited to the gynecologic system. A woman with PCOS may also find it difficult to conceive, and so, once she is pregnant, precautions are essential to ensure there are no complications.

Pcos predisposes women to diabetes, hypertension, obesity, cardiovascular complications, lipid metabolism disorders, uterine cancer in long run. Some of them are listed below:

  1. Preeclampsia: When the blood pressure readings are high during pregnancy, it is known as preeclampsia. It brings with it a whole lot of complications including the need to cesarean section, premature birth, etc. So, it is best avoided, and diet can help to some extent.
  2. Diabetes: Gestational diabetes which manifests as higher sugar levels only during the pregnancy is very common in women with PCOS. The increased hormone levels in PCOS increase insulin resistance, thereby increasing sugar levels. This needs to be managed through a combination of diet, exercise, and lifestyle changes.
  3. Preterm labor: Women with PCOS are at a slightly higher risk of premature labor.
  4. Weight-related issues: PCOS leads to weight gain, and this could be a problem during pregnancy. It is essential to discuss with the doctor as to what would be a good weight range and stay within that range throughout pregnancy. Weight gain brings with it a host of complications and so best avoided.

Dietary changes:

With PCOS, during pregnancy, strict cautious diet planning can help in avoiding complications and allow for an easier pregnancy. Though they may not solve every problem associated with PCOS, dietary modifications can have a significant effect on the overall health and well-being. Listed below are some easy-to-make changes:

  1. Increase consumption of fibres like greens, nuts, pumpkin, berries, whole grains, almonds, etc. are included. This ensures that digestion is a prolonged and gradual spike in blood sugar levels.
  2. Increase protein-rich foods like soya, tofu, eggs, and chicken, which help in avoiding binging. They are light on the stomach and help in weight management.
  3. Foods which are generally anti-inflammatory including tomatoes, olive oil, spinach, fresh fruits, and omega-3 fatty acids help in controlling blood pressure and cholesterol levels.
  4. Supplements to include omega-3 fatty acids, prenatal vitamins, vitamin D, and calcium if required ensure that the baby gets the required nutrients for optimal growth.

What to avoid:

Anything that can spike up calories and is of low nutritional value should be avoided.

  1. Avoid whites – pasta, rice, and bread
  2. Baked and processed foods
  3. Candies, chocolates, snacks
  4. Salty and spicy fried snacks
  5. Aerated drinks and soda

PCOS in pregnancy presents a combination risk, and dietary changes and weight management are essential for a safe pregnancy.

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Diabetes - 5 Dietary Tips To Control It!

Dr. Mounika Kasam 87% (65 ratings)
MD - Homeopathy
Homeopath, Hyderabad
Diabetes - 5 Dietary Tips To Control It!

Diabetes is a lifestyle disease that can easily be managed by controlling our diet. Along with being aware of your sugar intake, your diet should help you lower blood pressure and cholesterol levels. However, this does not mean you have to resign yourself to a lifetime of tasteless food.

Here are a few diet tips that can help manage diabetes: 

  1. Choose high fiber carbohydrates: Carbohydrates are an essential element of the daily diet but have a huge impact on blood sugar levels. Hence, it is important to pick the right carbohydrates. Your diet should have a limited amount of refined carbohydrates such as white bread, pasta, soda etc. and should be focused more on high fiber carbohydrates such as brown ricesweet potatoes, rolled oats and bran flakes that are digested slowly. This prevents your body from producing excessive insulin.
  2. Be sweet smart: The key to indulge your sweet tooth and controlling diabetes is moderation. Abruptly, removing sugar from your diet can make you crave for it. Instead, gradually lower your sugar intake. If you can't miss out on the dessert at the end of a meal, reduce the amount of carbohydrates in your meal. Adding healthy fats like peanut butter, yogurt or nuts to your dessert can also slow down the digestive process and thus control blood sugar level.
  3. Keep a food diary: When you are diabetic, it is very important to eat at regular intervals. Eating frequent, small meals are often better than fewer large meals. Try and maintain a food diary to keep track of your calorie intake. This helps identify problem areas of where your body is getting excessive calories from. When you are aware of the calories associated with things you eat, it is easier to cut down on snacks and replace unhealthy snacks with healthier options.
  4. Choose fats wisely: It is impossible to completely cut out fats from your diet. While some fats such as liquid vegetable oils and commercial baked goods are unhealthy, others have important health benefits. Unsaturated fats are the healthiest and safest. Replacing your vegetable cooking oil for olive oiland biscuits with nuts are easy ways to make smart choices with your fat intake.
  5. Go green: Green leafy vegetables are low on carbohydrates and high on nutrients. Thus, make them an integral part of your meal. Vegetables like kale, spinachlettuce, etc. can be eaten raw or cooked. Along with being nutritious, they also add texture and color to your meals, thus making them more visually appealing.

What Diet Should A Pregnant Woman Follow?

Dt. Geeta Shenoy 87% (21 ratings)
Registered Dietician, Post Graduate Diploma In Dietetics
Dietitian/Nutritionist, Mumbai
What Diet Should A Pregnant Woman Follow?

When you are expecting, you are eating not only to nourish your body, but also to nourish the foetus growing within you. This has led to the common saying that when pregnancy, ‘eat for two’. However, more than the quantity you eat, it is important for you to make the right choices when it comes to what you are eating. Here are a few foods you should include in your diet to have a healthy pregnancy.

  1. Fruit and vegetables: Fruits and vegetables are rich sources of vitamins and minerals essential for your baby’s growth and development and to give you the energy you need. They also add fibre to your food and help prevent constipation thereby helping the digestive system function smoothly. To get the most benefits from fruits and vegetables, try eating them raw as much as possible.
  2. Starchy foods: Cereals and grains are essential carbohydrates that are needed when pregnant. To avoid excessive calorie intake, stay away from processed carbohydrates and instead pick whole grains, potatoes, unpolished rice, maize, millets etc to be part of your diet.
  3. ProteinProtein helps build muscle tissue and promotes development in the growing baby. It also helps with the development of the baby’s brain. Meat, fish, eggs, legumes, pulses and nuts are rich sources of proteins that should be essential parts of your diet. However, avoid excessive protein as it can lead to indigestion. Pick lean meats without skin and ensure that they are cooked properly before eating them. Avoid raw preparations such as sushi and raw oysters when pregnant.
  4. Dairy: To build strong bones your baby needs plenty of calcium. Calcium also helps regulate the use of fluids in your body. For this, it is essential that you have plenty of milk and milk products when pregnant. Wherever possible, choose fat-free variants to avoid excessive calorie intake.
  5. Lentils and nuts: Dried beans, lentils and nuts are rich sources of folic acid. Folic acid helps prevent congenital defects like spinal bifida etc that can affect the development of the baby’s spinal cord and brain. The liver is also a rich source of folic acid.

Not everything is good for you. Some things like saturate fats and foods that are high in sugar and salt content are best avoided when pregnant. These foods do not contribute much to your health but lead to weight gain, water retention (swelling of feet) and increased blood pressure especially during last trimester. You should also try and limit your caffeine intake when pregnant.

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Importance Of Zinc!

Dt. Surabhi Jain 91% (1769 ratings)
MSc
Dietitian/Nutritionist, Lucknow

 

Zinc is an element that's undoubtedly necessary for a healthy system. A lack of metallic element will create an individual at risk of malady and ill health. It is liable for a variety of functions within the body, and it helps stimulate the activity of at least 100 different enzymes. Only a tiny low intake of this metallic element is important to reap the advantages. Currently, the recommended dietary allowance (RDA) for zinc is 8 milligrams (mg) a day for women and 11 mg a day for men. Zinc is of course found in many alternative foods, but it is also available as a dietary supplement.

Benefits-

Zinc is significant for a healthy system, correctly synthesizing DNA, promoting healthy growth during childhood, and healing wounds.

The following square measure a number of the health advantages of zinc:

1) Zinc and regulating immune function

According to the ECU Journal of medicine, the human body needs zinc to activate T lymphocytes (T cells).

So it indirectly helps in

• controlling and regulating immune responses

• attacking infected or cancerous cells

Zinc deficiency can severely impair immune system function.

2) Zinc for treating diarrhea

According to the World Health Organization, diarrhea kills an astonishing 1.6 million children under 5 every year. Zinc pills may help reduce diarrhea.

In my home, if my kids have Diarrhea first thing is Zinc and Sporolac. These two supplements make their immunity stronger and help 80 % time to totally treat the problem with home-cooked simple diet.

3) Zinc effects on learning and memory

Research conducted at the University of Toronto and revealed that zinc has a crucial role in regulation however neurons communicate with each other, affecting how memories are formed and how we learn.

4) Zinc to treat the common cold

Zinc lozenges were found to shorten the length of respiratory disorder episodes by up to forty percent in a  study by metabolism medication Journal.

In addition, a Cochrane review concluded that taking "zinc (lozenges or syrup) is beneficial in reducing the duration and severity of the common cold in healthy people when taken within 24 hours of onset of symptoms."

5) Zinc's role in wound healing

Zinc plays a task in maintaining skin integrity and structure. Patients experiencing chronic wounds or ulcers usually have deficient zinc metabolism and lower blood serum metallic element levels. Zinc is usually employed in skin creams for treating dermatitis or alternative skin irritations.

6) Zinc and diminished risk of age-related chronic problems

It has been best-known for many years that this metallic element features an important role in the immune system. Deficiency has been coupled with exaggerated inflammation in chronic disorders and triggering new inflammatory processes.

9) Zinc and fertility

Several studies and trials have coupled deficiency of zinc with low spermatozoan quality.

Recommended intake

Adequate intake is necessary because even gentle deficiency will impede growth, increase the risk of infection, and increase the risk of diarrhea and respiratory disease.

The suggested intake for youngsters 1-8 years recent ranges from 3-5 milligrams, increasing because the kid gets older.

Males 9-13 years recent need eight milligrams of the metallic element per day. After the age of fourteen, the necessity will increase to the eleven milligrams per day that's needed for all adult males. For females over the age of eight, the requirement stays stable at 8 milligrams per day, except for ages 14-18, where the recommendation increases to 9 milligrams per day.

The best sources of zinc are beans, animal meats, nuts, fish and other seafood, whole grain cereals, and dairy products. Zinc is added to some breakfast cereals and alternative fortified foods.

Vegetarians might need high intake than normal as it is attributable to low bioavailability of metallic element from plant-based foods.

Foods with the highest reported zinc content are:

• Raw oysters (Pacific), 3 ounces: 14.1 milligrams

• Beef, lean chuck roast, braised, 3 ounces: 7.0 milligrams

• Baked beans, canned, ½ cup: 6.9 milligrams

• Crab, King Alaskan, cooked, 3 ounces: 6.5 milligrams

• Ground beef, lean, 3 ounces: 5.3 milligrams

• Lobster, cooked, 3 ounces: 3.4 milligrams

• Pork loin, lean, cooked, 3 ounces: 2.9 milligrams

• wild rice, cooked, ½ cup: 2.2 milligrams

• Peas, green, cooked, 1 cup: 1.2 milligrams

• Yogurt, plain, 8 ounces: 1.3 milligrams

• pecans, 1 ounce: 1.3 milligrams

• peanuts, dry roasted, 1 ounce: 0.9 milligrams

Zinc supplements also are accessible within the sort of capsules and tablets. However, the tolerable higher limit for a metallic element is forty milligrams for males and females over eighteen years. Supplement kind won't give similar health advantages as intense the nutrient from food. First, try to get your daily zinc requirement from foods, then use supplements as a backup if necessary.

Deficiency- Chronic sicknesses like a polygenic disease, malignancy (cancer), liver disease, and sickle cell disease.

Zinc deficiency signs include:

• loss of appetite

• anemia

• slow wound healing

• skin conditions such as acne or eczema

• abnormal taste and smell

• depressed growth

• altered cognition

• depression (more research needed)

• diarrhea

• hair loss

Zinc deficiency throughout Pregnancy might increase the probabilities of a troublesome or prolonged birth.

Precautions-

Zinc has several health advantages, but excessive zinc intake can be harmful. Adverse effects of severely high metallic element intake might include:

• nausea

• vomiting

• loss of appetite

• stomach pains

• headaches

• diarrhea

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How to Fight Skin Diseases This Monsoon?

ISAAC
Dermatologist, Delhi
How to Fight Skin Diseases This Monsoon?

The first drops of rain, the lush greenery, the landscapes all rain drenched - the monsoon makes it truly enchanting, bringing the best out of nature. While most of the people enjoy the monsoon, some people often end up being at the receiving end. The season can be quite punishing triggering a host of digestive and skin problems and infections. In this article, we will discuss some important tips to help keep your skin healthy and problem free during the monsoon.

Common dermatological problems synonymous with the monsoon:
The onset of monsoon may not be at all welcoming for the skin. With an increase in the humidity levels, fungal infections, intertrigo, ringworms, skin rashes, and irritation become inevitable. A study suggests that diabetic patients need to be extra careful as they stand a greater chance of suffering from skin infections and other related problems triggered by the monsoon. Mentioned below are some of the skin problems and infections that are often known to affect people during the monsoons:

  1. Eczema: It is a non-contagious dermatological condition characterized by skin inflammation, redness, and itchiness. The affected area of the skin also appears rough and cracked with the formation of blisters. Monsoon is known to act as a catalyst, aggravating the condition and the associated discomfort to a great extent. People with eczema or sensitive skin should be extra careful during the monsoon.
  2. Scabies: A contagious skin infection caused by the Sarcoptes scabiei (parasitic mites), scabies results in the appearance of a rash along with severe itching (which often worsens at night). The humidity and temperature fluctuations during the monsoons serve as a perfect environment for the mites to thrive. If left untreated, the condition will result in extreme discomfort.
  3. Athlete's foot: A contagious fungal infection that is known to affect the skin mostly around the feet, toenails (the fungus grows on the feet) causing itching and blisters formation. The affected skin and toenails appear rough, cracked, and at times, even discolored.

Effective measures to avoid the skin problems during the monsoon:
The following tips can go a long way to ward off the annoying the skin problems.

  • Practice a good personal hygiene. Keep yourself and your clothes (especially under garments) clean.
  • Keep yourself dry. Avoid staying in wet clothes for too long. Rain or no rain, keep a raincoat or an umbrella with you all the time.
  • As some of the skin problems are contagious, one should avoid sharing their clothes and personal belongings with others.
  • Your diet can also play a pivotal role in minimizing the incidences of skin infections. Avoid hot and spicy food. Instead, opt for more fruits (avoid mangoes, watermelon), vegetables, yogurt, almonds, garlic, brown rice, oats, to name a few.
  • Keep your body well hydrated. Sip water (preferably purified or boiled) at regular intervals.
  • The use of medicated soaps, antifungal and antibacterial creams and powder may be helpful.
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How To Deal With Achilles Tendon?

Dr. Mohammed Faizan 87% (10 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery, MS - Orthopaedics
Orthopedist, Nagpur
How To Deal With Achilles Tendon?

Achilles Tendon pain is an orthopedic condition that can originate from tears and ruptures to the AchillesTendon, which is known as one of the strongest and also the longest tendon in the human body. It is a band of tissues that decides the quality of your movements and motions to a great extent, as it connects the heel with the calf. Therefore, any injury to this tendon can decrease the strength and support to the muscles and create a painful situation. So how can you deal with this pain? Read on to know more.

  • Rice Therapy: Rice is a commonly used term by orthopedic specialist. It refers to Rest, Ice, Compression with a bandage, and finally Elevation. The patient must take lots of rest as well as use ice packs to deal with the injury and acute pain. Finally, the area must be compressed with a bandage and kept elevated on cushions.
  • Surgery: For very severe cases, the orthopedic specialist can recommend surgery as well. This kind of surgery aims at reattaching the displaced or ruptured tendon which may have reached such a fate through a sports or any other kind of injury. The doctor may also place your leg in a cast for a few weeks to keep it at complete rest. 
  • Pain Medication: The doctor can also prescribe pain relievers that contain Ibuprofen as well as acetaminophen or even naproxen. These medicines should be taken in moderation as per the doctor's prescription. Usually, this kind of medication is taken only when unbearable pain is experienced by the patient.
  • Thermotherapy or Heat Treatment: The use of heat for chronic pain or even pain that has been ailing for over 48 hours is known as thermotherapy. This therapy uses heating pads and hot water bottles to help relieve the pain. One must be careful while applying anything hot to the site of the injury. Use a towel to wrap the hot water bottle or heating pad so that there is no scalding or leaking on to the skin.
  • Footwear: It is important to prevent continuous injury and pain to the already injured Achilles tendon. To do this, you must wear supportive and comfortable footwear that has heel lifts and other customized orthotics built into the shoes. 

Taking care of Achilles Tendon pain is a matter of taking various precautions and supportive actions that lead to better healing.

How Naturopathy Can Help Treat Constipation?

Kairali Ayurgram 91% (20 ratings)
Yoga & Naturopathy Specialist, Chhatarpur
How Naturopathy Can Help Treat Constipation?

Constipation is the most widely found problem of mankind. Almost the largest number of drugs, are available for the problem and largest sums of money are spent by people to get rid of it. Even then the medical science does not recognise it as a serious disease.

To some extent they are correct. Constipation is not a disease as such. It is merely a condition but it can be responsible for attacks of almost all diseases which are effecting the humans. Unfortunately it is also spreading wildly as the civilization is spreading and eating refined foods is becoming fashionable. Many drugs also cause constipation. If so the prescribing doctor should be immediately contacted for change of the prescription.

The present treatment of the condition is drugs of three different types. A) Lubricating, B) Bulk forming and C) Agitating.

  • Lubricating drugs include various oils, milk of magnesia etc. These drugs lubricate the elementary canal and/or lubricate the faeces and thus facilitate the movement. These are the least damaging type of drugs. Yet they can make even undigested foods to pass through the system or cause diarrhoea.
  • Bulk forming drugs include isabgol, rice bran etc. When the bulk is increased the faeces move and are expelled faster. It should be remembered that these are just substitutes for the fibre which is lost during various processes adopted in kitchens. It is clearly foolishness to first throw away the natural fibre and replace it by purchasing substitutes from the market. Further rejected natural fibre carries away several essential nutrients with them, which are not replaced by the additives.
  • The agitating type drugs include several herbs and chemicals which are not acceptable to the system and therefore the system works extra harder to get rid of them. These ultimately tire out the system and weaken it. The weakened system requires more powerful drugs and the endless race starts. Thus this category causes maximum harm to the digestive system.

It is now obvious that all the above drugs are not the cure for constipation. These have only a one-time effect and can harm the system.

In fact, the cure for constipation lies in lifestyle itself. To get rid of it, one should follow the following advice:

  1. Avoid refined foods.
  2. Eat maximum foods in raw form.
  3. Eat lots of salads and fruits so that there is enough fibre in the food.
  4. Avoid refined flour (Maida), polished rice etc.
  5. Do some regular exercise so that the body, including gut is in good health.
  6. Eat sprouted boiled pulses instead of pulses available in the market.
  7. Do not peel all those vegetables which can be used without peeling. Even if peeling is absolutely necessary do by minimum possible.
  8. Drink sufficient water. (Humans need about 3 litres of water every day).
  9. Try discharge faeces twice a day-Morning and Evening.
  10. Never ignore an urge. Attend to it as early as possible.

Even then sometimes the faeces become dry and hard. In all such cases instead of applying pressure it is better to take a plain water enema (Douche). It is totally harmless, does not form habit, and convenient to take.

It is very important to get rid of constipation. Since constipation is the main cause of several diseases.

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PCOS - How To Protect Yourself From Weight Gain?

Dt. Divita Dhingra 84% (10 ratings)
Diploma In Diet & Nutrition
Dietitian/Nutritionist, Delhi
PCOS - How To Protect Yourself From Weight Gain?

Polycystic ovary syndrome (PCOS) is the most common hormonal disorder among women of reproductive age. Polycystic means “many cysts,” and PCOS often causes clusters of small, pearl-sized cysts in the ovaries. The cysts are fluid-filled and contain immature eggs. PCOS affects one in 4 women.

What are the causes behind it?
While the exact cause of PCOS is unknown, doctors believe that hormonal imbalances and genetics play a role. Women are more likely to develop PCOS if their mother or sister also has the condition.
Overproduction of the hormone androgen may be another contributing factor. Androgen is a male sex hormone that women’s bodies also produce. 

PCOS Symptoms
PCOS is a syndrome disease defined by a collection of signs and symptoms. The symptoms of PCOS that one patient experiences can be very different from the symptoms of another patient. If you have two or more of the following symptoms, you need to have a thorough checkup to determine if you need PCOS treatment:

  • Irregular or missing menstrual periods
  • Infertility
  • Excess or unwanted body or facial hair growth
  • Thinning hair on the scalp
  • Weight problems, often including weight gain around the waist
  • Skin problems, including skin tags, darkening skin and acne

Does PCOS increase weight?
The answer is a ‘YES’. Most PCOS patients are overweight and are asked to exercise which helps control the symptoms but a lot many people have a completely normal body type.

What are the risks associated with PCOS-related weight gain?
No matter what the cause, weight gain can be detrimental to your health. Women with PCOS are more likely to develop many of the problems associated with weight gain and insulin resistance, including:

Many of these conditions can lead to heart disease. In fact, women with PCOS are four to seven times more likely to have a heart attack than women of the same age without the condition.

Benefit of Weight Loss with PCOS

Modest weight loss will not cure PCOS, but it will help. Weight loss can restore the normal function of the ovaries and result in normal hormone production. This may, in turn, lead to improvements in symptoms of PCOS, such as excess hair growth, acne or scalp hair loss.

Protect Yourself From Weight Gain

  • Eat Right: A healthy diet low in complex carbohydrates, moderate protein and low fat is important, as this can help regulate blood sugar levels. 
  • Exercise: Start doing low-to-moderate activities like walking or swimming for 30-to-90 minutes per day because exercise (even without weight loss) has been shown to lower or get rid of insulin resistance.
  • Lose Weight: The more overweight you are the more likely you are to be insulin resistant whether you have PCOS or not. Losing just 5% of your bodyweight will help lower your insulin resistance.
  • Avoid Stress: Don’t over stress yourself as it increases the blood pressure level in your body and can’t help to resist with PCOS. So, try to stay as calm as possible.
  • Get more sleep (at least 7-to-9 hours in a day): Not getting enough sleep can also make your insulin resistance worse, which in turn acquires you the weight.

DIET:

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How To Include Proteins To Your Breakfast?

Dt. Archna Gupta 89% (678 ratings)
PG Diploma in Nutrition & Dietetics, M.Sc.in Food & Nutrition
Dietitian/Nutritionist, Ghaziabad

How to include proteins to your Breakfast?

  • All of us are well aware that breakfast is the first important meal of the day. The second most important thing is to have frequent meals to keep our metabolism high. Our body goes into the rest mode for almost 8 to 10 hours after dinner when we are sleeping through the night. Hence, it becomes essential to eat a good, balanced meal which has the right proportion of carbohydrates, protein, fats, vitamins, minerals, fibers, anti- oxidants etc.in the morning. More often than not it is a difficult task to incorporate all these nutrients in the morning breakfast due to our rush to get to work.But, one can always try to incorporate as many nutrients as we can out of the above if not all.
  • It is advised to include proteins in every meal. The inclusion of proteins to your breakfast becomes a challenging task especially if you are a vegetarian. Lacto or Ovo vegetarian breakfast can easily get proteins through the milk and eggs. The tough task is for vegetarians and vegans (those who limit dairy products).
  • Common Indian breakfast items are Poha (cooked Puffed Rice with some veggies), flat breads ,Upma, Idli and Dosa (steamed Rice pancakes), flat breads(Chapati), Rice, Porridge  etc. Today, I am going to tell you how we add proteins in our 1st meal of the day – breakfast.
  • Whenever we have options like steamed rice pancakes (Idli sambhar) or bread omelette we’re obviously getting proteins from the dish.  When we have options like Cooked Puff Rice, Upma, rice, cooked Wheat Flat breads (Chapati)  etc. without any side dish we need to add some proteins to it.

Here are few items which you can add:

  • Peanuts/ Groundnuts: A humble source of proteins and MUFA (mono unsaturated fatty acids) will add to proteins in breakfast. We can use in different forms as peanut butter, chutney etc. spread it on your bread or chapatti. Excellent to be added in pre workout meal. 100 g of Dry roasted peanuts will give 24-26 g of proteins.
  • Roasted Chana: Simple, easily available and can be stored. Just add a handful of black or brown Chana to your plate or have it on the go post breakfast. If you couple it up with peanuts it will be even better.
  • Mixed Sprouts: This one will need some preparation. Soak the sprouts for 6-8 hours, then drain the water and tie in the cloth for sprouts to come. Add handful of it either raw or steamed. Raw will give you good enzymes as compared to cooked ones. Whereas steamed will be easier to digest. Following are the rough values for sprouted and steamed sprouts.
  • Moong/ Green gram 2-3 g
  • Matki/ Moth bean 8 g
  • Chana/ Chick peas 9 g
  • Green peas: It is very to incorporate peas in any dish. Add it to your upma, poha, rice liberally. They will taste good as well as increase the protein value. Its green color also add to the visual effect.
  • 100 g of fresh green peas contain 5 g of protein
  • Nuts like (almond, walnut, cashew nut): Again a very handy option. Just adding them to your bowl of breakfast is very easy. They are rich in minerals like calcium, good fats like MUFA, omega 3 fatty acids. Don’t forget to soak and peel almond to avoid anti nutritional factors in the peel. Almond 21.2 g, Walnut 15.2 g
  • Sesame, flax, sunflower, pumpkin seeds: Dry roasted seeds can serve as a protein quotient of the meal. You can easily stock it in cool and dry place. You can have them as it is or grind to make into chutney. Dips like tahini can be made from sesame seeds.
  • Milk: You can just add a glass of milk to complete the protein quota of the meal. It goes well with roti, chapati, bread, cereals etc. It is better to go for low fat milk. If having cow’s milk make sure it is Desi cow’s milk. Make sure you’re not having it with salty or savory as milk and salt is not recommended to have together.1 cup of milk gives you 8 g protein on an average.
  • Curds/ Yogurt: Add a bowl of curds or yogurt to make your breakfast not only protein rich but yummy. We can mix poha, rice with it to give a better texture and taste. Fruits with yogurt can be another hit option and light still complete meal. 1 cup gives you 10-11 g proteins on an average.
  • Buttermilk: It is the best bet in summer. Having it post breakfast will help in digestion. It has good water content and therefore it will not be a concentrated source. Unlike milk it can be coupled with salty and savory options as well.
  • Cheese: I am yet to come across a person who doesn’t like cheese unless of course you are a vegan. We can add it with breads, chapatti, pancakes etc. You can use different varieties like cheese spread, cubes, and slices or just grate some cheese on your dish. People who are targeting weight gain can have it on regular basis. Those who are trying to lose weight should limit it once or twice in a week. 100 g will give approx. 20 g of proteins.
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