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Categories Advice, Diabetes, Exercise, Fitness, Meditation, nutrition, PCOD & PCOS, skin, Tips, Wellness

Sara Ali Khan suffers from PCOD: What should you know about the disease

Tags , , , Categories Advice, Diabetes, Exercise, Fitness, Meditation, nutrition, PCOD & PCOS, skin, Tips, Wellness Posted on 1 Comment on Sara Ali Khan suffers from PCOD: What should you know about the disease

 

Polycystic Ovary Disorder is one of the most common diseases we see affecting women today. It is simply more than experiencing irregular periods.

Almost 1 in 10 women are diagnosed with PCOD and PCOS globally and it affects almost 10 million women on a global scale. Recently, on a chat show, it was revealed that Saif Ali Khan and Amrita Singh’s daughter Sara Ali Khan, who is soon going to make her debut suffered from PCOD, which added to her rapid weight gain.

 

Here are some other common symptoms which many fail to ignore and put themselves at risk:


What is PCOD?

Polycystic Ovary Disorder (PCOD) problem is a hormonal disorder in women defined by a group of signs and symptoms. PCOD problem is one of the most common reasons for infertility in women. This health condition can cause problems with a woman’s menstrual cycle, cardiac function as well as appearance. Women who have polycystic ovary have multiple small cysts in their ovaries that occur when the regular changes of a normal menstrual cycle are disrupted.

PCOS occurs not just in women, but in girls as young as 11! Polycystic ovaries are generally larger in size and denser than the normal ovaries. It usually occurs when the sex hormones go out of balance and the body starts producing more male hormones resulting in the onset of several symptoms.

What are the symptoms?

PCOD symptoms are related to menstrual disturbances and excess levels of androgens. Menstrual disturbances can include delay of normal periods, the presence of fewer than normal menstrual periods, or the absence of periods for over three months. A woman’s menstrual cycle may not be associated with ovulation and may result in heavy bleeding. Watch out for these symptoms to determine whether you have PCOD or not.

  • Irregular periods
  • Reduced fertility
  • Abnormal weight gain or obesity
  • Heart (cardiac) complications
  • Acne or skin rashes
  • Abnormal hair growth or hair loss

Causes

No one really knows what exactly causes PCOD, but it is likely to be the result of a number genetic and environmental factors. Researchers are studying the role that genetics might play in this development. Excess production of the hormone androgen can also cause PCOD.

Hereditary – If your mother or sister have a history of PCOD, then chances are you too might get diagnosed with this health issue.

Low-grade inflammation – When women have low-grade inflammation, it stimulates ovaries to produce androgens, leading to PCOD.

PCOD Problem Treatment

There is no PCOD solution, but it can be managed with right PCOD diet plan. Doctors may offer different medicines for PCOD problem treatment or suggest fertility treatment as PCOD solution, but below are some natural ways to manage this health condition –

Eat right

If you are obese, weight loss plans is all you need. 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 weight will help lower insulin resistance. Eat more of weight loss foods and avoid sugary, salty, and fatty foods as much as possible. Increase your protein intake by making it at least 30% of your diet; make carbs less than 50% of your diet.

Know how to maintain a healthy weight.

Exercise

Moderate exercise such as walking or swimming for at least 30 to 90 minutes every day go a long way in managing the condition. It will also help you lower or get rid of insulin resistance.

De-stress

Chronic stress only makes insulin resistance worse. So, look for ways to de-stress your mind and body. For instance, getting good sleep of at least 7 to 9 hours can help lower insulin resistance. Stress reduction techniques, such as yoga and meditation let you connect with your body.

 

How is it treated? Is it curable?

Both PCOD, as well as PCOS, are types of lifestyle diseases which come from following unhealthy eating, practicing little to no physical activity. If not treated in time, PCOS can add up to problems for women trying to have a baby and conceiving can take a lot of time. In addition, women with PCOS also have a high miscarriage rate. Hence, the biggest way to get rid of PCOS is to improve your diet and lifestyle.

navratri special diet
Categories Advice, Diet, festival special, Fitness, food, Health, meal palnning, Meals and Snacks, Tips, Wellness

Well-Balanced Diet for Navaratri fasting

Tags , , Categories Advice, Diet, festival special, Fitness, food, Health, meal palnning, Meals and Snacks, Tips, Wellness Posted on Leave a comment

The festivities of Navratri begin shortly. Along with the fun and frolic of garba, it also brings along the nine-day fasting routine. In order to maintain good health, it is imperative that you follow a healthy diet and fast in a safe manner.

Is fasting healthy? Many may wonder if going on a nine-day fast is indeed healthy for our bodies. Yes, it is an extremely healthy practice as long as you do not starve yourself. Fasting helps you cleanse and detoxify your body and mind. All you need to do is fast in the correct manner by eating small meals frequently and select healthy eating options.

Bad effects of not fasting properly:

Many people who fast also go to play garba or dandiya in the evenings. Since this requires stamina and energy, it is vital that you fast in a proper manner in order to enjoy the festivities and not strain your body’s health. Some of the ill-effects of not fasting properly are:

  • Weakness and fatigue
  • Fainting due to a drop in blood sugar level
  • Unable to sleep properly
  • Lack of stamina
  • Tiredness

Who should avoid fasting?

We suggest diabetics and pregnant woman avoid this fast as it can cause a drop in the blood sugar levels which is not conducive in both the cases.

sabudana khichdi for navratri fasting

1.) Breakfast options (choose any one)

  • Fruits shake with wet almonds.
  • Fruits with cream of milk.
  • Amaranth porridge with nuts.

2.) Mid-morning options (choose any one)

  • Green tea with water.
  • Lemon water with fruits.
  • Coconut water with fruits.

3.) Lunch options (choose any one)

  • Baked sabudana tikkis with veggies and curd.
  • Grilled Vadas with mint spicy chutney.
  • Kuttu chapatti with vegetables and salad with raita.
  • Samak rice with vegetables and salad.

4.) Post Lunch

  • Drink a cup of hot green tea.

5.) Evening time

  • Green tea with baked chips or roasted makhana or baked namkeen.

6.) Dinner (choose any one)

  • Paneer tikka with vegetables.
  • Milk with fruits.
  • A bowl of vegetables and salad.
  • Pumpkin and bottle gourd soup with vegetables.

 

Here is the collection of Farali recipes which you can have during fasting. All fruits and foodstuff made of fruits are eaten during the seven days. The devotees, who have taken fast, would get up early in the morning, take bath and worship to the Maa Durga.

People follow a specific diet for Navratri special, if they haven’t observed a nirahar means water-less fast. Special in Gujarati people may not eat onion, garlic, wheat, rice, vegetables etc.

They take beverages like tea, coffee, and milk, on Navratri. Dishes made of sago, potato, and Singhare ka atta, kuttu ka atta is generally consumed by the people, when they observe fast on Navratri.

Sendha namak as rock salt is used instead of common salt, for cooking on the festival. All fruits and foodstuff made of fruits are eaten during the seven days.

drum stick rasam

Here is the Gujrati farali recipes..

  • Sabudana Khichdi
  • Mandvi Paak
  • Singhoda ni Kheer
  • Moriyaani Khichadi
  • Dudhi no halvo
  • Suran Bataka ni khichadi
  • Potato Rosti
  • Potato Wafers
  • Farali Batata vada

South indian navaratri festival recipes..

  • Rice Payasam
  • Carrot Payasam
  • Lemon Rice
  • Besan Ladoo
  • Vermiceli Kheer
  • Udipi Sambar
  • Drumstick Rasam
  • Idli recipe
Categories Advice, Exercise, festival special, Fitness, food, Health, Meals and Snacks, Tips

Navaratri tips for fasting

Tags , , , , , Categories Advice, Exercise, festival special, Fitness, food, Health, Meals and Snacks, Tips Posted on 1 Comment on Navaratri tips for fasting

Navratri special: Navratri is one of the most important Hindu festivals celebrated twice in a year.

In the eastern state of West Bengal, the festival takes the shape of Durga Puja, when the devotees of the deity celebrate the triumph of good over evil.

In north India, Gujarati people observe a seven day fast during Navratri and break their fast on Navami, the nine days of the festival by worship young girls.

People from all over the world celebrate Navratri special with passion, intensity, and enthusiasm. While some people take participate in the celebrations for religious reasons but others look to give their body a much needed lose weight.

If you plan to fast this Navratri special then make sure that it is done the healthy way. It can help you lose weight, wash your mind and will leave you feeling great!

Tips to follow to make fasting in good health –

1. Keep yourself happy, making your cheeks rosy and eyes bright. Drink lots of water max to max 2 litter par day and liquid like lemon water, coconut water, Energy drink, green tea, and buttermilk.

2. Eat minimum meals and do not get hungry yourself. This will help keep blood sugar levels and stop you from feeling faint and low.

3. Amaranth Grain, one of the most promising unexploited food and folder crops. It is the best protein origin you can take during fasting. Make amaranth porridge with milk or cook it as namkeen dalia with lots of vegetables.

4. Combine high carbohydrates food like sabudana and potatoes which is mostly used in fasting with other stringy vegetables like bottle guard spinach, capsicum, tomatoes, cabbage, etc. Also try to roast, grill or bake vegetables instead of deep-frying them.

5. Samak rice is very easy to digest and can be applied in any kind of quantity.

6. Control those evil sugar strong desire by eating a lot of dates, Samak rice kheer, apple kheer, and fruits raita.

7. Try and eat healthy snacking and don’t overeat onnamkeens packets as they are high in salt and fat content.

8. Instead, pick for roasted makhana, a mix of nuts like almonds/ raisins/ walnut / baked chips, roasted peanuts, etc.

9. Change sugar with honey or jaggery.

10. Use skimmed milk instead of full cream milk.

sleeping how to improve by akhilasoukhya
Categories Advice, Exercise, Meditation, Sleep, Stress Management, Tips, Wellness

How to Improve your Sleep

Tags , , , Categories Advice, Exercise, Meditation, Sleep, Stress Management, Tips, Wellness Posted on Leave a comment

Sleeping is the main part of a healthy lifestyle so here we explaining how to improve your sleep, it also helps you to reduce your stress level if you have good sleep during the night.

During the day

The purpose of sleep is to make us effective during daylight hours. Whether you consider yourself to be a good sleeper, or you struggle to get a good night’s rest – it’s important to realize the full potential of your nightly sleep. Here are several ways of changing your daytime habits to improve your sleep at night …

  • Take physical exercise
  • Eat a balanced diet
  • Curb your caffeine intake
  • Restrict tobacco after dark
  • Avoid alcohol

During the evening

The very fact that it’s the norm to have dedicated bedrooms in our homes indicates just what a priority sleep is to us. Whereas the other rooms in our homes are where we enjoy relaxed wakefulness, the bedroom is where we should anticipate having the good quality sleep.

As such, we should do what we can to make it a sleep-friendly environment. It’s important to consider the following arrangements that are likely to support good quality sleep …

  • Turn out the light
  • Let the room breathe
  • Optimum temperature
  • Banish noise

how to improve sleep by akhilasoukhya

During the night

How often have you found yourself lying in bed thinking: “If only I could relax, I’d be able to sleep”? Well, there has to be truth in that.

The following excerpts will give you an idea of what each technique involves …

1 Progressive muscle relaxation

Turn your attention to your arms and hands. Create some tension in your hands and arms by pressing your fingers into the palms of your hands and making fists. Do that with both hands now. Feel the tension in your hands, feel the tension in your fingers and your wrists, feel the tension in your forearms.

Notice what it is like. Keep it going … and now relax. Let those hands flop. Let them do whatever they want to do; just let them relax.

It’s almost as if you couldn’t be bothered to move them. Let go of the energy and tension that was in the muscles there, breathing slowly and deeply.

2 Imagery training

Keeping your eyes gently closed, concentrate on picturing a pleasant scene. Picture yourself standing on a grassy slope. Look down at your feet – there is green grass all around you, the kind that grows well in the summer months. It looks thick and strong – it looks healthy.

Just ahead of you, you will see there is the beginning of a path, and as you look down that path, you can see it winds down through some bushes, to a beautiful sandy beach, and beyond to the sea, a deep, clear blue.

And as you stand on that grassy slope, as you look around you, you feel the breeze, warm and gentle on your cheek, and you feel the sun on your head, warming the back of your neck. It is a beautiful morning.

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