Author: Vishal Lohar

  • Know How You Can Reverse Your PCOS!

    Know How You Can Reverse Your PCOS!

    A conventional doctor won’t give many options when it comes to PCOS. In most cases, below two options are given.

    • Birth control pills. In most cases hormone birth control pills are suggested, which doesn’t actually correct the underlying issue.
    • Metformin. Many women with PCOS are advised the typical diabetes medication metformin, which works by increasing insulin sensitivity. However, if you want to reverse the root causes, metformin is ultimately not going to do that. Lifestyle changes are really required to do that.

    As PCOS is a lifestyle disorder, you can treat PCOS by making sustainable changes in your diet, lifestyle, home environment, correcting the insufficiencies (with the help of right supplementation) and improving your gut health.

    You can also check out our blog on All about Polycystic Ovary Syndrome (PCOS) if you want to know about the root causes of PCOS.

    Decode The Root Cause with PCOS Tests

    It is important to address the root cause if you really want to live a PCOS free life. In 50-60% of the cases, insulin resistance is the root cause. It is important to take a PCOS profile test which covers:

    • Heavy metals (endocrine disruptors)
    • Complete vitamins & minerals
    • Fasting insulin
    • Inflammatory markers
    • Liver function, kidney function, lipid profile, thyroid function, prolactin, etc.

    These parameters will help in the root cause analysis. A functional medicine doctor can help with a root cause analysis and help you with a personalized treatment plan to reverse your PCOS. Based on the pcos profile test, right supplements can be suggested as a part of the treatment plan.

    Get Started with The Diet Recommendations for PCOS:

    Swap Coffee/Tea for Green Tea

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    Excess coffee consumption impairs your liver’s ability to process and clear excess hormones. Thus, contributing to a whole array of hormone imbalances, increased anxiety and poor ability to cope with stress. Coffee also affects how well you break down and absorb food, reducing the amount of period-supporting nutrients available for your body.

    Consider Choosing These Alternatives to Coffee/Tea:

    • Green tea
    • Turmeric latte (vegan version)
    • Hot cacao

    Include Dark Leafy Greens

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    Dark leafy greens are one of the most powerful foods you can eat for hormone balance. They are important for your hormones because:

    • Aid in natural hormone production: Dark leafy greens (like rocket, collard greens, kale, spinach, swiss chard, local seasonal greens) are rich in magnesium, calcium, iron, zinc, folate and vitamin C which are needed for optimal hormone production.
    • Efficient detoxification and elimination of excess estrogen: Greens are packed with fibre which is crucial for promoting regular bowel movements. It might come as a surprise but constipation is one of the causes of estrogen excess in your body.

    Include Greens Like

    • Kale
    • Rocket (arugula)
    • Collard greens
    • Spinach
    • Dandelion greens
    • Parsley
    • Basil
    • Local seasonal greens

    You can add them to your salads, in soups, curries, sautéed veggies or in your smoothie.

    Add Healthy Fats in Your Meals.

    staging.hormonereset.in post know how you can reverse your pcos 2

    Healthy Fats Make Healthy Hormones. It’s high time we should stop demonizing fats (good fats) and give them the credit they deserve. If you’re not providing your body with enough healthy fats, your periods will suffer in following ways: All our hormones are made of fats. We need adequate amounts of healthy fats to make cholesterol because of a hormone called Pregnenolone. All sex hormones such as testosterone, estrogen, and progesterone are made from the “Mother Hormone:- Pregnenolone. If you are eating a low-fat diet, your hormones will suffer, resulting in missing periods, skin breakouts, painful periods and nightmarish PMS and mood swings.

    • A high amount of unhealthy fats and decreased intake of healthy fats can lead to a chronic state of inflammation which causes cramping.
    • Fat is also a crucial nutrient needed for the absorption of certain fat- soluble nutrients like vitamins A, D, E and K which are vital in regulating hormones and fertility.

    Fix Your Periods with Healthy Fats For better periods, eat fats from the good list (Omega 3 Fats) and avoid the bad guys (Omega 6s) The Good Fats

    • Unprocessed organic oils like cold pressed coconut oil: Coconut oil has special medium-chain fatty acids that promote a healthy metabolism, immune system, skin and thyroid
    • Avocados and avocado oil:
    • Organic A2 ghee from grass-fed desi cows (ghee made by traditional bilona method is the best). It is rich in short chain fatty acids which is great for the gut microbiome.
    • Extra virgin olive oil.
    • Soaked raw nuts and seeds like chia seeds, flax seeds, almonds, pumpkin seeds, and walnuts.
    • Egg yolks from pastured hens.
    • Organic meat from animals that are grass fed.
    • Wild-caught salmon
    • Brazil nuts (great for your thyroid!)
    • Ground flax seeds
    • Tahini (ground sesame seed paste)
    • Hemp seeds
    • Almond/cashew butter

    The Bad Fats All the bad guys are the ultra-processed vegetable oils aka PUFAs (Polyunsaturated Fatty Acids)

    • Corn oil
    • Canola oil
    • Soy oil
    • Vegetable oil Hydrogenated or partially hydrogenated fats
    • Margarine

    Include Turmeric

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    The anti-inflammatory spice. Curcumin in turmeric has potent anti-inflammatory actions. In India, turmeric is available in abundance, so make use of this amazing spice.

    • It improves gut health. Improved digestion means enhanced nutrient absorption and more nutrients available for creating and balancing your hormones.
    • Turmeric supports the liver to detoxify excess estrogen hormones, hence helps with PMS, PCOS, etc.
    • Reduces inflammation in the skin

    Start with 1 tsp per day mixed into warm drinks, smoothies, and curries. Curcumin is activated when taken with a fat source and some black pepper so make sure you add that in there as well for maximum benefits.

    In Addition, Also Read – Do not Miss The Signs Your Periods are Giving You About Your Body Health

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    7 Most Important Lifestyle Recommendations for PCOS:

    1. Get your daily dose of sunshine. Vitamin D is very important for hormonal balance. So go out and soak yourself in the sun for 30 minutes daily.
    2. Prioritise sleep: Inadequate sleep is a major cause of hormonal imbalances. Make sure you keep away your phones at least 2 hours before going to bed. Use dim lights in the evening. Your bedroom should be pitch dark.
    3. Switch to organic and natural personal care products. Skin is a large organ. Imagine the toxins loaded in your personal care products which are being absorbed via skin. It’s huge right!
    4. Switch to natural home cleaning products: Cleaning agents have various ingredients which are xenoestrogens and endocrine disruptors.
    5. Swap the plastic jars in your kitchen with stainless steel & glass jars. Plastic jars are a source of BPA, one of the common endocrine disrupting chemicals.
    6. Manage your stress levels. They impact our hormones in a big way. Include meditation in your daily routine.
    7. Move your body!

    Need help?

    References:-

    1. Marsh KA, Steinbeck KS, Atkinson FS, Petocz P, Brand-Miller JC. Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. Am J Clin Nutr. 2010;92(1):83-92.
    2. Obert E, Gidlof S, Jakson I, MItsell M, Tollet Egnell P, & Hirschberg AL. Improved mennstrual function in obese women with polycystic ovarian syndrome after behavioural modification intervention-a randomized controlled trial. Clin Endocrinol (Oxf). 2018. doi: 10.1111/cen.13919.
    3. Sirmans SM, Pate KA. Epidemiology, diagnosis, and management of polycystic ovary syndrome. Clin Epidemiol. 2013;6(1):1-13.
    4. Lua ACY, How CH, King TFJ. Managing polycystic ovary syndrome in primary care. Singapore Med J. 2018;59(11):567-571.
    5. Kazemi M, McBreairty LE, Chizen DR, Pierson RA, Chilibeck PD, Zello GA. A comparison of a pulse-based diet and the therapeutic lifestyle changes diet in combination with exercise and health counselling on the cardio-metabolic risk profile in women with polycystic ovary syndrome: a randomized controlled trial. Nutrients. 2018;10(10):E1387

    Source credit for this blog: FM Diagnostics

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  • Healthy Alternatives To Dairy

    Healthy Alternatives To Dairy

    What is Vegan Milk?

    Vegan milk, also known as plant milk or non-dairy milk, is a beverage that has been consumed for centuries in various parts of the world for various reasons. Some choose to drink it due to health concerns such as an allergy or lactose intolerance, while others drink it for the nutritional benefits it offers.

    A lactose-free substitute to cow milk, plant-based milk or vegan milk is usually made from almond, coconut, cashew, oats and hemp.

    A dairy-free diet helps our body and overall health in various ways such as improving digestion, promoting weight loss, improvement in metabolism and energy levels and does not cause any inflammation that might cause the expansion of unhealthy gut bacteria linked to some chronic diseases or conditions including leaky gut. Plant-based milk is rich in vitamins and minerals, and low in calories. It is also advised to people that have a slow gastrointestinal system.

    Different types of Plant based / Vegan milk:

    Almond Milk

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    Almond milk is presumably the foremost popular plant-based milk. Although this vegan milk may be low in protein, it contains a lot of vitamins and other nutrients such as Copper, zinc, iron, magnesium, vitamin E etc. Almond milk is rich in various antioxidants which may help protect against numerous ailments such as cancer and heart disease etc. Unsweetened almond milk is low in calories and is low in carbohydrates. Almond milk is a great beverage that you can drink as it is or in smoothies, shakes and coffees. It can also be poured over cereals and oatmeal.

    How to Prepare:

    • Soak the almonds in water overnight.
    • Place the soaked almonds during a blender.
    • Add water and start blending. Start at low speed and gradually increase to high. Blend at high for up to 1.5 minutes.
    • This mixture can be used as is. However, for a smoother texture, you can strain it through a muslin/cheesecloth or a fine sieve.
    • The milk is ready for use. You can also refrigerate it and use it over the next 2-3 days.

    Benefits of Almond Milk:

    • It is rich in monounsaturated fatty acids (MUFA) which will aid in weight loss and weight management.
    • It is a natural source of the antioxidant vitamin E.
    • Almond milk doesn’t raise blood glucose levels, therefore, making it beneficial for people with diabetes.

    Coconut milk

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    This milk is extracted from the white flesh of a coconut. Coconut milk features a pleasant flavor and has less protein than almond milk. In comparison to other plant-based milk types, coconut milk contains good amounts of beneficial medium-chain triglycerides that are beneficial for one’s overall health. It adds a delicious yet not too overpowering coconutty flavor to any dish it’s utilized in and works great when utilized in baking too. Coconut milk is ideal for many different kinds of recipes including thai curries, soups, stews, smoothies, puddings, and even ice creams. It is meant for drinking and has a thinner consistency that is ideal for teas, coffees, and cereals.

    How to Prepare:

    • Put the grated coconut in a blender jar and blend at high speed with 1-cup water.
    • Strain with muslin or fine sieve and collect the first milk in a bowl. This is the thick milk.
    • Transfer the coconut to the blender, add 1-cup water and again blend on high. Strain and collect this milk in another bowl. Do this process once more.
    • The first milk can be used for making very tasty curds. For the first time a starter from normal curd can be added. Then let it sit in a warm area for 6-8 hours.

    Benefits of Coconut Milk :

    • It aids in weight loss.
    • It contains an honest amount of antioxidants.
    • It helps in balancing electrolytes.
    • It prevents heart diseases by promoting the HDL (good) cholesterol levels and reducing the levels of harmful LDL (bad cholesterol) that are associated with cardiovascular diseases.
    • It strengthens the immune system.
    • It helps with good digestion.
    • It’s common in South Indian and Thai cuisine because the curries get their creaminess from coconut milk.

    Oats Milk

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    Oats milk is nutritious and contains soluble fiber. Enriched with vitamins and calcium, the milk features a low saturated fat content. The soluble fiber in it gives the milk a creamy texture and as compared to other sorts of plant-based milk, oat milk has the very best amount of calories and carbohydrates

    How to prepare:

    • Soak the rolled oats in water overnight or 3-4 hours.
    • Place the soaked oats in a blender.
    • Add water and start blending. Blend for up to 2-3 minutes.
    • Strain it through a muslin or a fine sieve.
    • The milk is ready to use

    Benefits of Oats Milk:

    • It is high in beta-glucans (a soluble fiber) which help lower blood cholesterol.
    • Rich in calcium which boosts bone health.
    • Excellent source of B-complex vitamins.
    • The soluble fiber in oat milk helps slow digestion and keeps you feeling full for extended time.
    • It also helps stabilize your blood glucose levels

    Cashew Milk

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    Cashew milk is a very recent addition to vegan milk. It is crammed with heart-healthy unsaturated fats and should be beneficial for those that are diabetic and wish to observe their carbohydrate consumption. This vegan milk features a very creamy consistency that works great in teas and coffees. It is a good addition to your curries and bakery products.

    How to prepare:

    • Soak the cashews overnight. Place the soaked cashews in a blender.
    • Add water and start blending. Start at low speed and gradually increase to high. Blend at high for up to 2 minutes.
    • The milk is ready for use. It can be stored in the refrigerator and used over the next 2-3 days.

    Note – Cashew milk does not need to be strained or filtered as it naturally has a creamy smooth texture.

    Benefits of Cashew milk:

    • Contains healthy fats and a spread of vitamins and minerals.
    • Boosts overall health.
    • Helps reduce bloating.
    • Improves eyesight.

    Hemp Milk

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    Hemp milk is milk made using seeds of the hemp plant. This vegan milk is sort of high in protein with a thick and creamy consistency. It is high in minerals and healthy fats, also as low in calories. Hemp milk provides almost 50 percent of the recommended daily intake of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid that is important in healthy heart and brain function. Due to its strong flavor, it is best used in savoury dishes.

    How to Prepare:

    • Soak hemp seeds overnight.
    • Place-soaked hemp seeds in a blender and blend until smooth.
    • Add a few drops of pure vanilla extract or sweetener if needed.
    • Strain the milk if needed.
    • Serve immediately.
    • It can be refrigerated in an airtight glass container up to 5 days.

    Benefits of Hemp Milk:

    • It contains arginine, which produces nitric acid in the body. This improves your heart health. Hemp seeds also contain an honest amount of fiber, which may aid in healthy digestion and reduce your risk of diabetes.
    • Hemp milk contains a high amount of omega 3 & omega 6 fatty acids. Hence boost brain function and reduce risk for Alzheimer’s. It improves skin health too.
    • It acts as an anti-inflammatory.
    • Hemp milk strengthens the immune system as well.

    Swapping out dairy milk for plant-based milk is not just beneficial for health but also prevents your exposure to antibiotics and hormones in conventional dairy products. High quality plant-based milk is rich with fiber, omega 3 and protein to help humans live their healthiest life.

    References :

    1. Vanga, S. K., & Raghavan, V. (2018). How well do plant based alternatives fare nutritionally compared to cow’s milk?. Journal of food science and technology, 55(1), 10–20. https://doi.org/10.1007/s13197-017-2915-y
    2. Reyes-Jurado, F., Soto-Reyes, N., Dávila-Rodríguez, M., Lorenzo-Leal, A., Jiménez-Munguía, M., Mani-López, E., & López-Malo, A. (2021). Plant-Based Milk Alternatives: Types, Processes, Benefits, and Characteristics. Food Reviews International, 1–32. https://doi.org/10.1080/87559129.2021.1952421

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