Women's Health Archives - Page 10 of 10

April 2, 2015 By Payal Choudhury 2 Comments

Healthy eating tips for women at 40

“Lordy, lordy, look who’s forty!” The big 40—it’s a milestone for sure, signaling a time of transition from young adulthood to middle-age.

This is an important decade for preventing lifestyle diseases such as diabetes, heart disease and many cancers later in life. So, if you’ve been making healthy lifestyle choices, keep it up in your 40s, and if you haven’t, now’s the time to start!

Healthy habits like eating right, exercising regularly, getting enough sleep, not smoking, and can help reduce your risk for a number of chronic medical conditions.

Age 40 is a milestone when the risk of many health conditions increases. This makes the 40^th birthday a perfect time for taking stock of your health. Today, Forty is considered the new twenty. So if you want to feel young and healthy now is a good time to take stock of the situation. Though there might be other things out there more important, do take a deep breath and feel good and healthy..

Adopting a healthy eating plan now is the best disease preventative measure that can be taken. There are foods which has to be avoided, foods to be included, at varying proportions, and hence making changes slowly but gradually.

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age. Our diet has a major effect on our food cravings, stress levels and energy throughout the day.

Applying some simple rules will assist our body to maintain hormonal balance and promote our long term well-being.

Focus on whole, plant-based foods. Fill most of the plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and other legumes to give a filling fibre.

Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass once in a while and caffeine to one cup a day.

Eat the right type of protein. Protein is an essential part of any healthy diet. Protein at this point in your life is going to help you maximize your current metabolic rate and also really help to prevent the lean muscle mass loss. Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Instead of red meat and processed meat, such as hotdogs, bacon, and salami, opt for fish, skinless chicken and turkey, low-fat dairy, and plant-based protein sources, such as beans, nuts, seeds, peas, tofu.

Some of the healthy tips to be focussed on:

Avoid

-Readymade meals and microwaving your food in plastics and cling film.

-Genetically modified foods

-Sugar as much as possible

-Food additives such as MSG (mono sodium glutamate or better known as ajinomoto), Fructose, Glucose-Fructose-Syrup, Corn Syrup, Aspartame, Colourings, and E numbers.

-Cut down on sodium

-Eating any food that is burnt

-Carbonated beverages, especially ‘diet’ varieties

-Margarine and other ‘fake’ butters

All foods labelled ‘diet’ or ‘low calorie’ or ‘fat free

Highly processed foods

Refined grains (white).

Options that can be included in the meal platter:

Eat plenty of raw organic fruit and vegetables

Eat complex carbohydrates

Eat Essential Fats – oily fish, nuts, & seeds (avoid nuts in cases of acne and allergies)

Include healthy fats such as coconut oil, olive oil and butter

Increase your fibre intake

Drink sufficient clean water everyday

Eat good, clean sources of proteins.

Eat vegetarian at least once each day

Wash all fruits & vegetables thoroughly before eating.

Feed your body high-quality fuel, monitor its intake and routinely push your engine’s limits to keep it running smoothly. Remember, you are the captain of your plane. Just reach out and take the controls.

March 19, 2015 By Hardika Vira Leave a Comment

Learn and know the symptoms of Poly Cystic Ovarian Syndrome (PCOS)

PCO

You must have come across many women among your friends, neighbourhood and even within the family having PCOS, a common endocrine system disorder among women of reproductive age. Women with PCOS may have enlarged ovaries that contain small collections of fluid — called follicles — located in each ovary as seen during an ultrasound exam.

A woman with PCOS disorder feels that she has acquired the most dangerous disease and that she will never be able to conceive after that, periods/menstrual cycle will not be regular and she will continuously gain weight and inflate one day. They reel under negative thoughts and stress which further only worsens the condition. They visit gynecologists and the line of treatment is oral contraceptives, hormonal pills, insulin sensitizers, diuretics which only treats the symptoms but doesn’t reverse it.

In my 4 years of practice as a dietician, I have come across many women having PCOS disorder and by purely bringing about a lifestyle changes I was able to reverse PCOS in them and not only that many have been able to conceive and deliver healthy babies too.

Just for you to understand and relate to this condition better, putting below some information pertaining to PCOS and ways in which you can reverse the condition.

Signs and Symptoms of PCOS:

Irregular or no menses- leads to weight gain
Acne and oily skin
Hirsutism Facial hair growth , Abnormal hair growth and distribution
Obesity- increases insulin resistance and hormonal imbalance
Dandruff- Excessive flaky skin
Skin discoloration
Hypercholesterolemia- due to faulty foods and lifestyle
Hypertension- due to weight gain, exerts pressure on walls of the arteries
Diabetes- Insulin resistance- leads to weight gain

Causes:

Obesity- Especially abdominal fat/ obesity
Stress-Stresslack of sleep leads to excess formation of stress hormone cortisol which increasesblood sugar levels and insulin resistance. Indirectly also helps in belly fat accumulation
Lack of exercise- Exercise stimulates / sensitizes insulin and helps in better uptake of glucose. Also, the endorphins which is a feel good hormone curbs the cortisol levels too.
Excessive intake of aerated drinks- They contain HFCS (High fructose Corn Syrup) which doesn’t get metabolized and is stored in the form of fats in the belly area

What do you think should the treatment be for the above symptoms discussed?

Just a lifestyle change should do all the wonders. A good exercise regime daily, regular and controlled meal pattern and a stressfree life can reverse the conditions.

So you would want to know what should be done and how, right?

Some do’s and don’ts:

1. Meal patterns:

-Consume whole grain products over refined ones.

-Stop consumption of aerated drinks

-Include good amount of different colored veggies which are rich in fiber, vitamins and minerals

-Consume atleast 2-3 liters of water a day

-Choose foods rich in Omega 3 fatty acids like flaxseeds, almonds, nuts, fatty fishes

-Soya is rich in phytoestrogen which helps in improving estrogen levels in women. –Consume atleast 3-4 servings of soya per week. Processed form of soya is better than the unprocessed one as processing helps in removal of the natural inhibitors.

Avoid alcohol consumption

2. Physical activity:

Make it a point to indulge in one physical activity atleast for half an hour to 1 hour daily. This will help produce endorphins, a feel good hormone and help in relieving stress by curbing cortisol levels. Exercising helps in better uptake of glucose thus normalizing the blood sugar levels. It also decreases insulin resistance. Exercising burns calories, aiding in weight control. It also helps in increasing HDL cholesterol

And reduces blood pressure

3. Reduce stress:

Stress plays a major role in acquiring lifestyle related disorders

It is very important to keep your stress levels under control.

Ways to reduce stress levels:

Get good sleep daily
Practice pranayam (deep breathing exercises)
Meditation
Indulging in your hobbies/ sports
Take some time out of your schedule to spend with your near and dear ones.

With an active body, peaceful mind, and healthy food habits you can reverse most of the lifestyle related disorders. The solution and power to change lies within you and you just have to take a step ahead and choose what is best for you.

February 9, 2015 By Amrozia Sayyed 4 Comments

Preparing the body for pregnancy

Every couple desires to have a baby someday and all of them wish that from pregnancy to child-birth all goes well. Planning well is the key. Like as the saying goes-“The most important step of all is the first step” And therefore why not start the very first that is conception be on a healthy note!

Why do we only focus on women when she is pregnant why not when she is preparing to get pregnant. So that her pregnancy is smooth.

Here are the five importants things that should be looked upon to start with a healthy pregnancy and getting ready for a beautiful change in your life….

1 2 3…I wanna be fat free:

Before pregnancy, it is important to have a body weight close to your ideal body weight. During pregnancy on an average women gain 10-12 kg of weight which is required. While you are pregnant no doctor or health care professional will ask you to diet or follow a fat loss programme or low carb diet, etc. So better to start the best moments of your life with the best body.

Low body weight of women at reproductive age is mainly because of under supply of nutrients such as Vitamin A, E, C, Zinc seleniun, iron and folic acid, essential fatty acid etc which play an important role in fertility.

In overweight and obese women there is high fat storage which leads to hormonal imbalance one of the common reasons for infertility. Fat cell release estrogen (hormone) which delays ovulation and disturbs menstrual cycle and act as a natural birth control. Other condition associated with obese women and pregnancy is gestational diabetes and pre-eclampsia.

But, ladies all these can be managed with simplest remedy that is exercise and eating right…

So wanna be mummy get into those sports gear and start with your exercise…Your baby would love to see a healthy mom at his/her first glance.

Tip: Better to start with pregnancy with a healthy weight to give birth to a healthy baby and minimize the health risk too. Try to exercise at-least 3 days in a week.

Most wanted- Folic acid and iron:

Folic acid supplements before pregnancy is must. The neural tube formation that is crucial for brain development happens in the first four weeks of pregnancy. This is the stage where in most mothers are unaware that they are pregnant especially when it is an unplanned pregnancy. Hence, it is very much important for all women of reproductive age to replinish their folic acid daily.

To lower down the risk of neural tube defects one must take folic acid for at least three months before pregnancy and continue during pregnancy. Also along with supplements include food that are high in folate every day such as dark green leafy vegetable, beans, lentils, oranges etc.

Likewise iron is very much important to support the healthy development of the foetus. Due to increase blood volume during pregnancy it also increases the demand for iron in our body due to growing foetus. The better iron stores before pregnancy the better absorption of iron during pregnancy. Iron rich food includes whole grains, beans, red meat (but has saturated fats too), eggs and poultry etc.

Small tip: Better to have iron rich food with a Vitamin C source such as lemon water or amla which will aid in iron absorption. Also avoid caffeinated beverages.

Healthy omegas:

We live in a world where we are constantly surrounded by options in food which are fat rich junk and sugar filled caloric meals. Both ultimately contributes to fat storage in our body. Food such as meat, dairy products and many other processed food available in the market are high in saturated fat. It’s our choice or selection to get the good fat in our diet. Fatty acids rich in oily fish, nuts and oilseed are rich in essential fat that is omega 3 and omega 6 fatty acids. These essential fats are required for proper functioning of hormones in the body. And a slight disturbance in hormones has a great impact which in turn will affect the menstrual cycle causing infertility. It is always good to opt for lean fat which is present in white meat rather than red meat which is again high in saturated fat. The processed meat is even worse because it comes with combination of high sodium contents along with preservative.

Tip: Make a mixture of sunflower seeds, flax seeds, almonds, pumpkin seed and sesame seeds and use it a our garnish for sprinkling over the salads. It has good amount of essential fat.

Get that dose of Antioxidants daily:

Antioxidant act like a defense system in our body to de-activate the free radical species and hence preventbody from damaging. These antioxidant protects the reproductive organs (ovum, eggs, etc) of a woman from damage by these radicals and ensure their normal functioning. The DNA is also protected from antioxidant which forms as a base to the child’s development.

Make sure the mother preparing for pregnancy makes a special note to count antioxidant rich food in their diet such as fresh colourful fruits and vegetables, nuts, etc

Keep away from stress :

It is the most important aspect which is mostly overlooked . High stress level can affect fertility too. Women who have delayed ovulation have high cortisol level which is a reason for infertility. Brain sends signals via hypothalamus to release hormones which will trigger ovulation. In women with high stress levels these signals are altered and thereby disturbed menstrual cycle and fertility.

Tip: At-least devote 5 min of your day to meditation, indulge in your hobbies, best to de-stress. Also first thing in the morning is to thinks how will you tackle your day, get a plan and then get in to action.

September 10, 2014 By Mitali Ambekar Leave a Comment

Smart Girls use Dumbbells

As a sports nutritionist, I have in the past only worked at various Gyms. My primary job was to plan diets. At times I even had to look at client’s workout schedule to be then able to accordingly plan a diet for them. It is during this stint that I realised that most women clients would either only do cardio and stretching or do weights with the same amount of weights for almost 3months continuously. They would lift minimal weight of 2.5lbs/5lbs and that too they did as their trainer told them. I then had to spend extra time with these women and explain to them that they should start their weight training initially with lower weights but gradually increase the weights to higher pounds to achieve the necessary results or the goals they have set for themselves.

Ladies..Wake up!! Today its women power and we women are walking shoulder to shoulder with men in varied fields. There is always this fear I have seen among women who go to gyms to lift weights. So don’t be afraid to lift weights and do as men would do. Or at least get closer.

Don’t worry!!You will not put on those extra muscles that will make you look manly because we women have been blessed with some lovely hormones that give us the beautiful body. So, irrespective of how much ever weights you pick up you will never look manly. It will only tone your body to make you look more beautiful, energetic and fit.

Women are the master of all trade and we often work towards keeping one and all happy. We are very good at multi-tasking and most of us do it with ease. And to be able to perform all of these duties to the fullest we have to have amazing energy levels, great stamina and a strong willpower too. And after doing all this if we want to look good and maintain ourselves there is nothing wrong with it at all.

Many women who are not fit or not into regular exercising often face lot of menstrual problems, pregnancy issues, Post pregnancy weight issues etc.. All of this can be sorted out with regular weight training.

Women can achieve the stamina, long lasting energy, good looks, a toned body and beautiful skin with a good workout. Maintain the same consistency of one day gym and one day cardio.

Listing the benefits of weight training for girls/ladies/mother/grandmother.

1. Strong Bones : Most of the women face bone density issues, especially in old age. Weight training helps you in increasing the bone density. In younger girls it makes it stronger.

2. Lesser Body fat: As you gain muscle with weight training your metabolism will increase, in turn making you burn more calories, thus leading to a toned body and lesser fat %.

3. More Energy: Exercise helps you in boosting your metabolism, thus more energy.

4. Stronger Body: Exercise helps in stronger muscles thus helping you maintaining your daily chores easier like picking up grocery bag and carrying children around, picking a bucket etc.

5. Fights depression: Exercise releases certain hormones in the body which makes you feel good and enhances your mood too.

Manages chronic conditions: Chronic conditions like Aches and pains in the joints, blood pressure, Heart disease etc., and their symptoms reduce with regular weight training
Eases Menstrual Issues: MS and menstrual pain, one of the biggest concerns for females, is taken care of if Regular exercise is a part of daily routine.

8. Post Pregnancy weight: If you are weight training regularly, even after pregnancy getting back in shape becomes easier.

9. Skin & Hair : As blood circulation increases due to exercise, your skin and hair become more healthy and better.

10. Thyroid & PCOD: Weight training helps insulin resistance and reduces body fat, thus helping cure both Thyroid and PCOD.

There are numerous such small but good benefits for women in including weight training as a part of the exercise regime.

So go Pump The Iron Girls!!