Tag: Women Health

  • Biohacking: Types, Benefits & Beginner Hacks

    Biohacking: Types, Benefits & Beginner Hacks

    Biohacking has become one of the biggest wellness trends of the last decade, spanning from Silicon Valley entrepreneurs to health-conscious individuals worldwide. But here’s the truth: biohacking isn’t just a “techie fad.” When applied correctly, it can help improve your hormonal balance, energy levels, metabolism, and overall well-being.

    At its core, biohacking is about making intentional, science-backed changes to your lifestyle to optimize both body and mind. Whether you want sharper focus, better sleep, or stronger immunity, biohacking offers strategies to achieve those goals naturally.

    In this article, we’ll explore what biohacking really means, the main types, the science-backed benefits (especially for hormone health), and easy beginner-friendly hacks you can try today.

    What Is Biohacking?

    Biohacking is the practice of making small, science-driven adjustments to your biology to enhance health, longevity, and performance. Think of it as a DIY approach to human optimisation using nutrition, technology, lifestyle changes, and sometimes advanced therapies.

    While some biohackers experiment with futuristic methods like genetic editing or implantable chips, the majority focus on accessible lifestyle-based hacks that improve daily life.

    For those interested in hormone health, biohacking can help regulate:

    • Cortisol (stress hormone) through mindfulness and sleep optimisation
    • Melatonin (sleep hormone) with circadian rhythm hacks
    • Insulin (blood sugar control) via diet and fasting
    • Testosterone, estrogen, and progesterone through nutrition, exercise, and recovery habits

    Biohacking allows you to take control of your hormonal system, instead of letting stress, poor diet, or modern lifestyles dictate it.

    The Main Types of Biohacking

    Biohacking is not “one-size-fits-all.” Depending on your goals—mental sharpness, physical endurance, stress relief, or longevity—you can experiment with different approaches.

    1. Nutritional Biohacking: Food is fuel, but it’s also a powerful hormonal regulator. Nutritional biohacking includes:
      • Intermittent fasting to improve insulin sensitivity and cellular repair
      • Ketogenic or low-carb diets for energy stability and reduced sugar spikes
      • Supplements & nootropics (omega-3s, vitamin D, magnesium, adaptogens) to support hormonal balance and brain function
      • Gut health optimisation (probiotics, fibre-rich diets) to lower inflammation and support hormone regulation
    2. Physical Biohacking: Your body thrives on movement, rest, and recovery. Physical biohacking includes:
      • Exercise protocols (HIIT, resistance training, mobility work) for testosterone, growth hormone, and overall fitness
      • Sleep optimisation to restore melatonin and cortisol cycles
      • Recovery techniques like cold exposure, red light therapy, or infrared saunas to reduce inflammation and improve circulation
    3. Mental & Emotional Biohacking : Your mind and hormones are deeply connected. Stress directly impacts cortisol, which in turn influences weight, energy, and immunity. Mental biohacks include:
      • Mindfulness & meditation to reduce cortisol
      • Breathwork (such as box breathing) to regulate the nervous system
      • Cognitive training and neurofeedback for sharper focus and emotional resilience
    4. Technological Biohacking : With today’s tools, you can measure and optimise your health like never before:
      • Wearable devices (smartwatches, Oura rings) to track sleep, HRV, and recovery
      • Continuous glucose monitors (CGM) for real-time insights into blood sugar and insulin response
      • Blue-light blocking glasses to protect circadian rhythm and melatonin release
      • neurostimulation and implantable devices (though still niche)

    Benefits of Biohacking

    The reason biohacking is exploding worldwide is simple: the benefits are real and measurable. Let’s break down some of the biggest wins for both hormones and overall health.

    1. Improved Hormonal Balance :
      • Better insulin sensitivity with intermittent fasting and low-sugar diets
      • Stabilised cortisol levels with mindfulness and sleep optimisation
      • Enhanced testosterone and growth hormone through exercise and recovery
    2. Enhanced Mental Clarity & Stress Management:
      • Biohacks like meditation, nootropics, and brain-training exercises help improve focus, memory, and emotional resilience
      • Lower cortisol = better mood, less anxiety, more productivity
    3. Increased Energy & Better Sleep:
      • Sleep hygiene and circadian rhythm biohacks can improve melatonin release
      • Energy-boosting hacks like cold showers, red light therapy, and clean nutrition improve daily vitality
    4. Longevity & Disease Prevention:
      • Reducing inflammation and improving mitochondrial function may slow aging
      • Lifestyle-based hacks can help prevent diabetes, obesity, and cardiovascular diseases
    5. Stronger Immune System & Faster Recovery:
      • Gut health optimisation improves immunity
      • Cold exposure and nutrient-dense diets enhance resilience
      • Recovery biohacks speed up muscle repair and reduce systemic inflammation

    Beginner-Friendly Biohacks You Can Try Today

    You do not need fancy tech or extreme lifestyle changes to benefit from biohacking. Small, consistent changes can transform your health over time.

    Nutrition Hacks

    • Swap processed sugar for whole fruits or nuts
    • Add omega-3 fatty acids (salmon, flaxseed, chia) for brain and hormone health
    • Try intermittent fasting (start with 12-14 hours overnight)

    Physical Hacks

    • Walk 30 minutes daily to stabilise blood sugar and cortisol
    • Strength training 2–3 times per week for testosterone and metabolism
    • Cold showers for energy and stress resilience

    Mental Hacks

    • Practice 5 minutes of meditation or journaling daily
    • Try “box breathing” (inhale 4s, hold 4s, exhale 4s, hold 4s) to calm stress hormones
    • Use gratitude practices to lower cortisol and improve mood

    Sleep Hacks

    • Maintain a consistent bedtime, even on weekends
    • Limit blue-light exposure 1–2 hours before bed
    • Keep your room cool, dark, and quiet for deeper sleep

    How to Get Started With Biohacking

    Starting small is key. Here’s a simple roadmap:

    1. Pick one or two hacks (e.g., improve sleep and add morning walks).
    2. Track your progress—use a journal or a simple app to note energy, mood, and sleep.
    3. Stay consistent for at least 3–4 weeks before adding another hack.
    4. Adjust based on results—everyone’s biology is unique, so personalise your biohacking journey.
    5. Consult professionals if making big changes (especially around supplements or fasting).

    At Hormone Reset, we provide evidence-based content to help you make informed decisions about your health. While biohacking can be powerful, it is not a substitute for medical care. Always consult with a qualified healthcare provider before starting new supplements, fasting routines, or advanced biohacking practices.

    Biohacking isn’t about perfection—it’s about progress. By making small, intentional lifestyle changes, you can enhance your hormone balance, boost energy, improve sleep, and increase resilience to stress.

    Whether you start with better nutrition, smarter sleep habits, or mindfulness practices, each hack builds a foundation for long-term health and vitality.

    If you’re ready to take charge of your health, why not begin today? Choose one hack, stick with it, and track your progress. You’ll be surprised how quickly your hormones, energy, and mood start to shift in the right direction.

    Your body is your most powerful tool. Biohacking simply helps you unlock its full potential.

    Also Read: What is Gut Issues? Does Functional Medicine Reverse it?

    FAQ’s

    1. What is biohacking in hormone health?
      • Biohacking means using simple, science-backed habits—like better sleep, food, and stress relief—to naturally reset and balance your hormones
    2. Can biohacking help with hormone imbalances?
      • Yes. Biohacking supports key hormones like cortisol, melatonin, insulin, and estrogen through lifestyle changes that improve how your body functions.
    3. Is biohacking safe for hormone health?
      • Basic biohacks are safe for most people. But if you have a hormone condition, talk to a functional or hormone health expert before starting
    4. How does functional medicine help with biohacking and hormone reset?
      • Functional medicine finds the root cause of hormone issues. It helps you personalise biohacking strategies like nutrition, sleep, and stress reduction for long-term balance.

    Stay updated with the latest information on functional medicine.

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  • PCOS Unveiled: Understanding Your Unique Path to Reversal

    PCOS Unveiled: Understanding Your Unique Path to Reversal

    Have you recently been diagnosed with Polycystic Ovary Syndrome (PCOS) and feel overwhelmed by conflicting advice? Or maybe your symptoms don’t match the “typical” description? You’re not alone. PCOS is a complex, misunderstood condition that affects every woman differently.

    This guide will help you recognize your PCOS type, uncover underlying causes, and explore a step-by-step approach to manage and reverse symptoms naturally.


    PCOS Is Not One-Size-Fits-All

    PCOS presents in many forms. Two women may look very different yet share the same diagnosis:

    • Anuradha: lean, anxious, irregular cycles, jawline acne, no ovarian cysts.
    • Manju: curvier, belly fat, severe cycle irregularity, ovarian cysts, infertility.

    How can they both have PCOS?
    The answer lies in the Rotterdam criteria (2003): Diagnosis requires at least two of these three:

    • Irregular or absent ovulation
    • Excess androgens (causing acne, facial hair, hair loss)
    • Polycystic ovaries on ultrasound

    The Four PCOS Phenotypes

    • Type A (Classic): All three symptoms.
    • Type B (Classic): Irregular ovulation + high androgens, no ovarian cysts.
    • Type C (Non-Classic): High androgens + cystic ovaries, but regular cycles.
    • Type D (Non-Classic): Irregular cycles + cysts, but normal androgen levels.

    The 8-Step Approach to Reverse

    This management isn’t “one-size-fits-all.” Addressing underlying triggers is what leads to real improvement.

    1. Reduce inflammation
    2. Treat insulin resistance
    3. Support adrenal health & mood
    4. Manage excess androgens
    5. Balance female hormones
    6. Support thyroid health
    7. Minimize toxins & create a healthy environment
    8. Eat a PCOS-friendly diet

    Step 1: Address Inflammation
    Chronic inflammation is a hidden driver of that. It can:

    • Increase testosterone
    • Trigger insulin resistance
    • Harm gut and egg quality
    • Affect mood

    Natural Anti-Inflammatory Support

    • Diet: Whole foods, cut dairy & refined sugar.
    • Gut Health: Reduce gluten, address food sensitivities.
    • Supplements: Omega-3s, NAC, curcumin, vitamin D, bioflavonoids.

    Step 2: Overcome Insulin Resistance
    Most women with PCOS have insulin resistance. High insulin worsens androgen production and weight struggles.

    Ways to Improve Insulin Sensitivity

    • Exercise: At least 75 minutes of vigorous weekly activity.
    • Supplements: Myo-inositol & D-chiro-inositol, berberine, chromium, vitamin D, cinnamon, fenugreek.
    • Nutrition: Balanced, low-glycemic meals.

    Step 3: Adrenals, Stress & Mood in PCOS
    Stress hormones (cortisol, DHEA) can worsen PCOS.

    Signs of Adrenal Imbalance

    • Hyperactivity (high cortisol): anxiety, belly fat, insomnia.
    • Fatigue (low cortisol): exhaustion, depression, low blood pressure.

    Natural Stress-Balancing Tools

    • Meditation & yoga
    • Consistent sleep routines
    • Breathing practices & vagus nerve stimulation
    • Supportive connections & therapy
    • Nutrients: Omega-3s, magnesium, B-complex, L-theanine

    Step 4: Treat Excess Androgens
    High androgens cause acne, hair loss, and hirsutism.

    Natural Remedies

    • Licorice + White Peony – lower testosterone
    • Spearmint or green tea – reduce DHT
    • Saw Palmetto, Reishi, Rosemary – block androgen activity
    • Zinc & iron – support hair and hormone balance

    Step 5: Balance Female Hormones
    PCOS disrupts ovulation and lowers progesterone.

    Support Options

    • Medical: Birth control or progesterone therapy (for cycle regulation, not root healing).
    • Natural:
      • Vitex for irregular ovulation
      • White Peony + Licorice to balance LH/FSH
      • Cinnamon for insulin resistance
      • Black Cohosh & Dong Quai for cycle support

    Step 6: Support Your Thyroid
    Thyroid disorders commonly overlap with PCOS, worsening symptoms like fatigue, weight gain, and infertility.

    Key Tests

    • TSH, Free T3, Free T4, Reverse T3, Thyroid antibodies

    Support

    • Selenium, zinc, iodine (only under medical supervision)
    • Ashwagandha, Coleus, Guggul
    • Gut healing for autoimmune thyroid conditions

    Step 7: Minimize Toxins
    Endocrine disruptors (plastics, pesticides, cosmetics) mimic hormones and worsen PCOS.

    Reduce Exposure

    • Use glass/stainless steel instead of plastic
    • Choose organic produce
    • Switch to toxin-free skincare & cleaning products
    • Drink filtered water

    Step 8: Eat a Balanced, PCOS-Friendly Diet
    Nutrition plays a central role in PCOS reversal.

    Guidelines

    • Base meals on plants: Non-starchy vegetables & fiber-rich foods.
    • Add protein & healthy fats: Fish, poultry, avocado, nuts, olive oil.
    • Smart carbs: Berries, sweet potatoes, squash, brown/red rice.

    Foods to Avoid

    • Sugar: Fuels insulin resistance.
    • Dairy: Can increase insulin & hormones.
    • Gluten: Triggers inflammation & hunger signals.
    • Artificial sweeteners: Disrupt metabolism.

    PCOS: A Lifelong Journey, Not a Life Sentence

    PCOS may not be “curable,” but it is reversible and manageable. With the right strategy, you can reduce symptoms, balance hormones, and lower long-term risks like diabetes, infertility, and heart disease.

    PCOS does not define you—you have the tools to transform your health and live fully.

    Also Read: Psoriasis: Uncovering the Roots and Finding Lasting Relief with Functional Medicine

    For personalized support, reach out to Hormone Reset for guidance.

    FAQs

    Q1: Can PCOS be completely cured?
    Yes, PCOS can be cured and symptoms can be reversed effectively through lifestyle, nutrition, and medical support.

    Q2: Which type of PCOS is the most common?
    The most common type is Classic PCOS (with irregular cycles and high androgens). However, each woman may show a unique combination of symptoms.

    Q3: Which foods should I avoid in PCOS?
    Limit sugar, dairy, gluten, processed foods, and refined carbs. Focus on whole, nutrient-rich foods to balance hormones.

    Q4: Can I get pregnant if I have PCOS?
    Yes, many women with PCOS conceive naturally or with medical support. Restoring ovulation through lifestyle changes improves fertility chances.

    Q5: What is the fastest way to reverse PCOS naturally?
    Improving insulin sensitivity through diet, exercise, stress management, and supplements like inositol works as the fastest path for many women.


    Stay updated with the latest tips on PCOS management, women’s health, and natural remedies. Follow our channel for more updates.

  • 6 Health Benefits of Garlic: How It Supports and Protects the Thyroid Gland and Gut Health

    6 Health Benefits of Garlic: How It Supports and Protects the Thyroid Gland and Gut Health

    Garlic isn’t just a flavorful addition to your meals—it’s also a powerhouse of health benefits. Beyond its culinary uses, garlic offers significant support for thyroid health and gut function. Let’s explore six amazing health benefits of garlic and how it can positively impact your thyroid and digestive health.

    6 Benefits Garlic 1

    1. Boosts Immune Function

    • Why It Helps: Garlic is renowned for its immune-boosting properties. It contains allicin, a compound with strong antibacterial and antiviral effects.
    • Technical Insight: Allicin enhances the immune system by promoting the activity of white blood cells and improving the body’s ability to fight off infections. A robust immune system helps protect the thyroid gland from autoimmune diseases and supports overall health.
    • How to Enjoy: Add raw garlic to dressings, sauces, or enjoy it as a flavoring in your dishes. Cooking garlic can reduce its allicin content, so for maximum immune benefits, consider incorporating it raw when possible.

    2. Supports Thyroid Function

    • Why It Helps: Garlic can play a supportive role in thyroid health by providing essential nutrients and reducing inflammation.
    • Technical Insight: Garlic contains trace amounts of selenium and zinc, both of which are crucial for thyroid hormone production and function. Selenium helps in the conversion of T4 to T3, the active thyroid hormone, while zinc supports overall thyroid health. Additionally, garlic’s anti-inflammatory properties help protect the thyroid gland from oxidative stress and inflammation.
    • How to Enjoy: Incorporate garlic into your meals regularly, whether in soups, stews, or roasted dishes. It’s an easy way to support your thyroid with a flavorful ingredient.

    3. Improves Gut Health

    • Why It Helps: Garlic has prebiotic properties that promote a healthy gut microbiome.
    • Technical Insight: The prebiotic fibers in garlic help nourish beneficial gut bacteria, such as Bifidobacteria and Lactobacilli. A balanced gut microbiome is essential for optimal digestion, nutrient absorption, and overall gut health. A healthy gut also supports the synthesis of thyroid hormones and the body’s immune response.
    • How to Enjoy: Add garlic to your daily meals, such as in stir-fries, marinades, or as a seasoning. It helps support a healthy gut environment while enhancing the flavor of your food.

    4. Reduces Inflammation

    • Why It Helps: Chronic inflammation can negatively impact thyroid function and overall health. Garlic’s anti-inflammatory properties help mitigate this.
    • Technical Insight: Allicin and other sulfur-containing compounds in garlic have been shown to reduce inflammation markers in the body. This helps lower the risk of thyroiditis and other inflammatory conditions that could affect thyroid health.
    • How to Enjoy: Use garlic in your cooking to reduce inflammation. Roasting, sautĂ©ing, or adding it to various dishes can help you reap its anti-inflammatory benefits.

    5. Detoxifies the Body

    • Why It Helps: Garlic assists in detoxification by promoting the elimination of toxins from the body.
    • Technical Insight: Garlic supports liver function, which is vital for detoxifying harmful substances. Compounds like allicin enhance the liver’s ability to process and expel toxins. A well-functioning liver is crucial for maintaining overall health, including thyroid health.
    • How to Enjoy: Incorporate garlic into your diet regularly to support your body’s natural detoxification processes. Add it to your favorite recipes to boost both flavor and detox benefits.

    6. Supports Cardiovascular Health

    • Why It Helps: Garlic has been shown to benefit heart health, which is closely linked to thyroid function.
    • Technical Insight: Garlic helps lower blood pressure and reduce cholesterol levels, contributing to overall cardiovascular health. Maintaining healthy blood vessels and a good circulatory system supports the efficient transport of thyroid hormones throughout the body.
    • How to Enjoy: Include garlic in your diet to support heart health. It pairs well with various dishes and can be used in dressings, marinades, or as a seasoning.

    Wrapping It Up

    Garlic is more than just a kitchen staple—it’s a powerful ally for your thyroid and gut health. By incorporating this versatile herb into your meals, you can enjoy its numerous health benefits, from boosting your immune system to supporting your gut microbiome.

    Pro Tip: For the greatest health benefits, try to consume garlic raw or lightly cooked. This preserves the allicin content, maximizing its positive effects.

    Embrace the power of garlic and enhance your health with its delicious and nutritious benefits. Your thyroid, gut, and overall well-being will thank you!

    References
    1. Ried, K., et al. (2013). “Garlic reduces blood pressure in hypertensive patients.” Journal of Hypertension. This study examines the effect of garlic on blood pressure and cardiovascular health.
      – https://pubmed.ncbi.nlm.nih.gov/26764327/

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  • 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

    www.hormonereset.in post know how you can reverse your pcos

    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

    www.hormonereset.in post know how you can reverse your pcos 1

    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.

    www.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

    www.hormonereset.in post know how you can reverse your pcos 3

    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

  • 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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