Poly cystic ovary syndrome (PCOS)

Polycystic ovary syndrome (PCOS) is condition that affects women’s hormone levels. Women with PCOS produce higher than normal amount of male hormone. This hormone imbalance causes them to skip menstrual periods and make harder to get pregnant. PCOS also cause unusual hair growth on body and face. And it can contribute to long term health problems like diabetes & heart diseases.

Many women have PCOS but don’t known it. In one study up to 70% of women with PCOS haven’t been diagnosed. PCOS affects a women’s ovaries the reproductive organs that produce estragon and progesterone hormones that regulate the menstrual cycle. Ovaries also produce a small amount of male Hormone called androgen.

What it causes?

There are so many reasons behind it to get PCOS. what exactly causes PCOS it’s don’t know but common believe that high level of male hormones, genes, insulin resistance, lifestyle all this thing are linked to excess androgen (male hormone) production in body. Let’s get to know about insulin resistance.

Insulin resistance

Insulin is hormone that pancreas produce to help the body use glucose from food for energy. Women with PCOS have insulin resistance means their body cells can’t use insulin properly. When cells can’t use insulin properly the body demands for more insulin and pancreas make more insulin to compensate. That extra insulin triggers the ovaries to produce more male hormones. Obesity is a major cause of insulin resistance. Due to more fat around body cell that interferes to absorb glucose from food because insulin can’t work properly due to excess fat around body cells. Insulin in a key to enter glucose in the body cells. Both obesity and insulin resistance can increase your risk of type 2 diabetes.

How to manage PCOS with diet and exercise?

carbohydrate intake – limiting on carbohydrate intake help to manage PCOS. include low glycaemic index food in diet. Include more whole grains and millets 2 serving per day. sources of carbs are wheat, rice, wheat bread, bajra, ragi, jawar, potato, veggies, fruits, sugar, roots, sago etc. having in portion will help you to reduce weight and PCOS.
Eat enough protein – having enough protein will help you to boost metabolism and thermic effect on body and burn more calories. Protein stabilize blood sugar and increase felling of fullness after meal. Food source of proteins are eggs, chicken, fish, seafood, pulses like all types of dals and sprouts (sprouting increase the protein absorption), nuts, milk and milk products.
Healthy fats – having good fat like all nuts and oil seeds will help you feel more satisfied after meal. Having good fats will help in vital nutrient absorption. Good fat sources are pumpkin seeds, flax seeds, chia seeds, hemp seeds, walnuts, almonds, avocado, peanut, oils like groundnut oil, olive oil, sunflower oil, coconut oil etc.
Pre and probiotic – prebiotic and probiotic both support the body in building and maintaining a healthy bacteria and other microorganisms, which supports the gut and aid digestion. Having fermented food gives healthy gut bacteria that improves gut health and digestion of food and metabolism. Women with pcos may have lower number of beneficial gut bacteria. Eating food rich in probiotic or taking probiotic supplement may support gut bacteria, thus aiding weight loss.
Exercise – exercise regularly will help in maintain healthy weight and promotes a weight loss. Both cardio and weight training is equally important part of exercise . resistance training help in reduce the fat. Daily exercise for 30 mins reduce stress and feel more energetic fresh all day.
Sleep – completing 6 to 8 hr of sleep at night is very important tool for managing PCOS. While we sleep the melatonin, hormone get release and it helps our body to grow and repair or heal itself. so, having enough sleep daily is very important.

Microgreens a power packed

Microgreens are simply little baby plants. So today I have decided to write an article on microgreens the reason behind it my daughter got project work to grow seeds in pot or tray and she is just 6 year old and I have to help her to make her project. Now a days it’s really important to teach kids about agriculture and nutrition.

Let’s see how to grow microgreens at home.

Fill your small tiffin size container with soil making sure you don’t overcompress it and water lightly.
Sprinkle the seeds of your choice on top of the soil as evenly as possible.
Lightly mist your seeds with water and cover your container with plastic lid.
Check on your tray daily and mist water as needed to keep the seeds moist.
A couple of days after the seeds have germinated you may remove the lid th expose the to light.
Water them once a day.
After 7 -12 days your microgreens are ready.

Variety of microgreens can be grown from many different types of seeds. Califower, broccoli, cabbage, fennel, celery, garlic, onion, amarnath, spinach, beet, cereals such as rice, oats, wheat, barley as well as legumes.

Nutritional value of microgreens.

Microgreens are nutritious packed with nutrients. Most varieties tend to rich in potassium , iron, zinc, magnesium and copper. Microgreens are also great source of beneficial plant compounds like antioxidants. According to research nutrient level in microgreens can be up to nine times higher than those found in mature greens.

Microgreens also contain a wider variety of polyphenols and other antioxidants than their mature counterparts. Microgreens are 1 to 3 inch in hight but not sprouts.

Health benefits of microgreens.

Now a days microgreens has gained more popularity. Despite their small size they pack a nutritional punch. Often containing higher nutrient levels than more mature vegetables greens.

Diabetes – antioxidant help in reduced the type of stress that can prevent sugar from properly entering cells. Fenugreek microgreens appeared to enhance cellular sugar uptake by 25%.
Heart disease- microgreens are rich source of polyphenols a class of antioxidant linked to lower risk of heart disease.
Weight loss- power packed antioxidant help in boost metabolism. Which further leads to fat loss.
Cancer- antioxidant rich fruits and vegetables especially those rich in polyphenols may lower the risk of cancer. Polyphenol rich microgreens may be expected to have similar effects.

How to include microgreens in your daily food.

There are many ways to include microgreens in your diet. They can be incorporated into a variety of dishes , include in salads , sandwiches, wraps.

Microgreens can also be blended into smoothies or juiced. Wheat grass juice is a popular example of juiced microgreens. You can use on soups, omelets, curries , rice preparation or simply include with the meals.

Microgreen are flavoured and can easily be Incorporated into your diet in variety of ways.

Balance you activities and food you eat

How to start with weight loss?Common question ask by people or commonly google by people so read very carefully this artical will help you in some extent to get start with it. Make goal and decide what exactly you want. Get start doing some physical activity and follow nutritious balanced meal plan. Yes you heard it right exercise and diet one without other doesn’t work. When client comes to me for diet consultation I always have conversation about how important is that follow both the things for healthy lifestyle and for weight loss then hear I gets some weird expression because many of them things only getting start with exercise is enough and some of them things following some diet trends will help to achieve the goal. Then my answer is no you have to do both the things because diet and exercise goes hand in hand you can not adopt one healthy habit and neglect another without having an imbalance in your lifestyle contrary to popular belief, exercise alone will not help you with weight loss or stimulate your metabolism. Healthy eating accounts for roughly 70 to 80% of the work with exercise and lifestyle modification being the rest. So all my gym buddy who lift weight and doesn’t follow the balanced diet plan now start doing it😊.Exercise defiantly support weight loss , improve mood & have verity of health benefits. People burn the calories while working out & other hand compensate by eating extra calories. Many people will spend countless amount of hours at the gym to undo the damage only to repeat the vicious cycle by overindulging in junk food or alcohol.And other hand I have come across others who simply do not eat enough , skip breakfast or practically starve themselves. They put all their energy into workouts but their bodies never change because these unhealthy habit they have adopted caused them to store fat rather then burn it up. The proper nutrition will help you to obtain the body you desire , improve your self confidence and boost your fitness performance you cannot exercise like maniac and expect the best result , especially if you’re not feeding your body with right food. Food is fuel an it provides the nutrients and the vitamins wether we need to lose weight or gain weight. And it keeps our body energy levels stable throughout the day.Incorporating whole some food like lean protein , veggies , complex carbohydrates and good fat will keep you healthier and happier in the long term and sustainable. Aim to eat healthy.Dt.Snesha Aamalepatil