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What should be the Diet and Nutrition Plans for…

March 19, 2020March 30, 2024
by Eva Hospital

Usually one in every ten girls suffers from irregular periods, unwanted hair growth, and acne on the face.

This is the case of the dreadful Polycystic Ovary Syndrome (PCOS) which means no menstruation at all or irregular periods. PCOS causes delayed, infrequent, or prolonged menstruation.

Women with PCOS develop multiple cysts in their ovaries because of the overproduction of hormones in the body. This hormone is called androgens and is a male hormone.

Excess production of androgens can lead to hirsutism. Women of reproductive age can face serious implications because of PCOS.

Dr. Shivani Bhutani, the best gynecologist in Ludhiana, Punjab, says that women with PCOS suffer from infertility, miscarriage or premature birth, sleep apnea, Type 2 diabetes, depression, eating disorders, and cancer (in the outer lining) in the worst cases. Since the exact cause of PCOS is unknown, women suffering from PCOS must consult a gynecologist at the earliest.

Can Diet help in Relieving PCOS?

Dr. Bhutani states that more than 85% of women with PCOS are obese. This additionally exposes them to risks of heart diseases, diabetes, high blood pressure, and cancer.

The reason is that women with PCOS have a potentially higher insulin level than the normal range. The body pumps more insulin to keep the blood sugar levels normal as your body becomes insulin resistant.

As the body becomes insulin resistant, a vicious chain circle is triggered. High insulin resistance means the body pumps more insulin and this implies that any food or diet rich in carbohydrates can add to insulin resistance making weight loss difficult.

Dr. Shivani insists on incorporating the right kind of food and a few lifestyle changes to keep PCOS-related health disorders at bay.

At EVA Hospital, she guides all her patients to stay active, eat well and focus on healthy body weight. Stress affects fertility and pregnancy and Dr. Shivani advises her patients with PCOS a stress-free lifestyle.

What are the Foods to avoid in PCOS?

The best gynecologist in Punjab, Dr. Shivani Bhutani will outrightly recommend you to avoid these three categories of food strictly:

Sugary Foods and Drinks

Sugar is a carbohydrate and must be avoided. Packed juices, sugary aerated drinks, and canned fruits are high in sugar.

You must avoid any kind of drink or snack that mentions sucrose, high fructose corn syrup, and dextrose on the label.

The delicious morning cereals like frosted flakes and fruit loops are also high in sugar. While at work, mid-meal munching should also be fresh fruits and water infused with fruits (for flavor).

You must also avoid giving in to the temptations of sweet tooth and pop in a chunk of candies, cakes, and cookies. No matter what the ingredients are, sugar is always a prime component. For PCOS, you must switch to snacks with fiber-like popcorns or vegetable crackers.

Foods rich in Carbohydrates

Dr. Bhutani emphasizes understanding the role of different types of carbohydrates on your body. Carbohydrates with fiber such as whole grains, fruits, and vegetables are the best to lower insulin levels.

However, carbohydrates infused with sugar will make you hungry very soon and enhance insulin levels. Foods such as starchy potatoes, corn, and peas must be avoided.

Even refined carbohydrates aggravate inflammation and insulin resistance and food items like white bread, muffins, breakfast pastries, and white flour-based products must be removed from your plate.

Whole grains like whole-wheat pasta, brown rice, oats, and whole wheat bread are a must-to-be incorporated into the diet.

You must also be able to differentiate between items that are high in carbohydrates but low in fiber. Pasta made from bean or lentil flour must be preferred over pasta made from semolina or durum wheat flour. Always insist on purchasing high-fiber cereals that have at least 5gm of fiber per serving.

Inflammation-causing Foods

It is mandatory to remove food items that cause inflammation from your daily consumption. Fries, margarine, processed foods, and red meats are a strict-to-avoid food category.

What are the Foods that Must be Included in the Diet for PCOS?

For women with PCOS, a balanced diet with high fiber foods and vegetables is quite essential. Foods like high fiber vegetables (broccoli, cauliflower, Brussels sprouts, green and red peppers, beans, almonds, berries, sweet potatoes, and pumpkin) help in keeping insulin resistance low by slowing down digestion.
Dr. Shivani highly recommends foods that reduce inflammation like tomatoes, kale, walnuts, fruits like blueberries and strawberries, and fatty fish like salmon and sardines rich in Omega-3 fatty acids.
It is also notable that sometimes patients prefer a high protein diet (like Atkin’s diet). But for women and teenagers with PCOS, this diet isn’t recommended because this type of diet is usually low in fiber content and vitamins like Vitamin B and C. You must also focus on the right diet to improve fertility.

PCOS can be frustrating and depressing at times. For the best guidance about diet and lifestyle changes, get in touch with Dr. Shivani Bhutani at EVA Hospital and seek help.

Eat healthily and be proactive in responding to the lifestyle changes so that PCOS doesn’t reflect on infertility and other diseases. Happiness is the cure to many diseases and adopts a lifestyle pattern that endorses happiness.

Eva Hospital

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March 11, 2020
by Eva Hospital

Growing old or aging with grace- what is your status? Do you feel the lack of vitality and vigor as you are aging? Is weakness in bones a frequent complaint? You may be feeling it in the form of pain in the knees and legs, wrist and spine.

The bone mass intensity is at its highest by the age of 30 and it starts deteriorating as you age further. The levels of calcium drop down in the body and the bones become fragile and brittle, thus prone to fractures. This condition is called osteoporosis. If the research says that by the age of 50, you can easily break your bones, the condition is grave and needs serious attention.

“1 in every 2 women and 1 in every 4 men are prone to fractures during their lifetime. When the bones and body structures aren’t ready to support your body weight, the bone tends to break and it’s a visible sign of osteoporosis,” says Dr. Tanveer Bhutani, the best orthopedic in Punjab. He strongly recommends that women take extra care as their calcium and estrogen levels dwindle away after menopause and they are more likely to suffer from pain in the bones and fractures.

[wbc_heading title=”What are the Causes of Weaker Bones in Increasing Age?
“]

Bones tend to weaken when the new bone is formed at a lesser speed than its consumption. Factors like diet, menopause, lifestyle habits like smoking and tobacco, lack of exercise can be fatal to the bones after the age of 30. Men may start to experience osteopenia and osteoporosis after the age of 50 but women tend to face the problem soon after menopause. The worse of all is arthritis and its symptoms.

Weight is the biggest factor affecting the bones and anyone who is overweight by the standard norms is more likely to experience fractures and fragility in bones. Lack of vitamin D and calcium in body or not taking in the needful supplements can be risky for the bone health. Irregular hormonal balance and intake of some medications for longer period can affect bones adversely. You can also become more prone to sports injuries if you do not exercise caution.

[wbc_heading title=”What are the Ways to Strengthen the Bones?”]

Strengthening your bones should be in the priority list as bones and the skeletal system are the backbone of a well-functioning body. If the bones are weak, you will be gradually incapacitated to do your daily chores. Also you will be exposed to frequent fractures. Dr. Taneer Bhutani suggests a few measures which will help you to make your bones stronger as you age:

[wbc_heading title=”Load Necessary Supplements”]

Women after 30s and men after 45 must be watchful of the supplement intake. Consult a good orthopedic and revamp the intake of calcium supplements. Vitamin D and calcium supplements are mandatory and must be taken after getting the prescribed dosage and frequency.

[wbc_heading title=”Watch out what Goes in
“]

“What goes in the body determines the output of the body,” says Dr. Tanveer Bhutani. The diet must be loaded with dairy products like milk, cheese, low fat milk, soy milk and almonds. The most important sources of calcium are green, leafy vegetables, leguminous pulses, salmon and nuts. Eat your way to healthy bones and start nourishing the body with calcium from natural sources from a tender age.

[wbc_heading title=”Are you Still Doing this?
“]

After having read the fatal consequences of bone weakness, are you still smoking, drinking alcohol or consuming too much caffeine? If yes, you must stop it immediately as these vices are eating up your bones and are more likely to lead to osteoporosis sooner than expected. You must avoid tobacco and consume drinks as per the minimum allowed portions by your orthopedic.

[wbc_heading title=”Have you been Exercising?”]

However contrary it may sound, exercising, walking and strength exercises are the most effective ways to strengthen the bones. Strength building, weight training and forms like dancing, cycling and swimming strengthen the core muscles and make your body resistant to injuries and falls. Exercising minimum 30-45 minutes five times a week is a mandatory requirement. You must consult a good orthopedic around you to seek advice on the duration and the type of exercises that are beneficial to your body.

[wbc_heading title=”Sun is your Best Friend”]

Have you been spending time with sun absorbing the natural and free-of-cost Vitamin D that it provides? Spending about 10-15 minutes in the morning sun is like a therapy for the bones for the children and the adult alike. Stock up Vitamin D as you sit and read a book in sun or play with your children in the outdoors.

[wbc_heading title=”Read and Study your Genes
“]

Get regular Dexa scans done to check your bone density. Also if you study the past history of bone density of your parents, you will understand how much and at what age you need to start strengthening your bones. Since you cannot reverse the genes composition, you can at least start taking care of your bones at an earlier age so that you don’t fall in the trap of weak bones anytime soon.

[wbc_heading title=”Final Words”]

Bones disorder starts from middle age onwards and shows gruesome signals as you age. It is very important to build a good foundation of the bones from 30s onwards. Get regular checks done and for the best advice on strong bones health, get in touch with Ludhiana’s best orthopedic surgeon, Dr. Tanveer Bhutani, EVA Hospital and plan your way to healthy bones for a healthier old age.

Tag: <span>healthylifestyle</span>

healthylifestyle

What should be the Diet and Nutrition Plans for…

Can Diet help in Relieving PCOS?

What are the Foods to avoid in PCOS?

Sugary Foods and Drinks

Foods rich in Carbohydrates

Inflammation-causing Foods

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