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PCOS and Nutrients (Credit-Canva)

Aarushi Bhadury

world pcos awareness month

vitamin

role of nutrition

integrative health coach

dietary recommendations

PCOS affects a major part of a menstruating person’s life than many of them are aware of. The lack of information about the condition and the reluctance of people to talk about the matter makes it worse. As we kick off World PCOS Awareness Month, we try to understand the proper repercussions and the best ways to manage your periods. As science progresses each day, many women have taken the initiative to further the research on PCOS and the reproductive health of women. We spoke to Dr Prarthana Shah, a doctor who specialised in preventative CVD medicine and an Integrative Health Coach to get a better understanding of the vital role nutrition plays in a woman’s reproductive cycle. Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting millions of women worldwide. Characterized by irregular menstrual cycles, excess androgen production, and the presence of cysts on the ovaries, PCOS can lead to a range of health issues, including infertility, obesity, type 2 diabetes, cardiovascular disease, and endometrial cancer. <h2>Role of Nutrition in PCOS Management </h2>A balanced diet plays a crucial role in managing PCOS symptoms and reducing the risk of associated health complications. By focusing on nutrient-dense foods and avoiding certain triggers, women with PCOS can significantly improve their overall well-being. According to Dr. Prarthana, “The first thing is B12. So, a common deficiency, even otherwise, which can affect a woman's hormonal balance, because it helps regulate your hair length, and so it's important to make sure that you're getting enough B12.” There are important nutrients that women must have for healthy menstrual cycles. <ul><li>Vitamin B12: Essential for hormonal balance, hair health, and regular menstruation.</li><li>Vitamin D: Helps regulate hormones, supports ovarian function, and improves insulin sensitivity.</li><li>Iron: Crucial for preventing anaemia, which is common during menstruation.</li><li>Electrolytes: Help maintain fluid balance and prevent fatigue.</li><li>Amino acids: Provide building blocks for proteins and support overall health.</li></ul><h2>Dietary Recommendations for PCOS </h2>As Dr Prarthana mentioned, the key nutrients that women lack are the reason why their periods might be irregular and make it difficult for them to handle it. She suggested that it's essential to prioritize a nutrient-rich diet. Focus on consuming whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Minimize your intake of processed foods, sugary drinks, processed meats, and refined carbohydrates, as these can contribute to inflammation and hormonal imbalances. Consider limiting or avoiding dairy products, as they may contain hormones that can disrupt your hormonal regulation. She also emphasised the importance of seasonal fruits. While many people have expressed their reservations with cross-contamination and germs from fruits she says, “You have to eat seasonal fruits and vegetables. Greens and salad leaves, all of these things for vitamin B12. Now, of course, there will be some vendors that cut it up. So, don't buy it from there. one tip I personally suggest is that I use something called Veggie Wash where I wash my salad leaves in that at home. You can also wash it with salt or apple cider vinegar.” When enjoying seasonal fruits and vegetables, be mindful of potential contamination from vendors who cut and sell them. Wash them thoroughly at home to ensure safety. Finally, stay hydrated by drinking plenty of water throughout the day to support overall health and prevent dehydration. <h2>Lifestyle changes you should make for PCOS </h2>According to Dr Prarthana, your lifestyle plays a really important role in PCOS, “So, I know most women, even though they regularly exercise, I mean the ones that do, also kind of skip it during the period and that is the wrong thing to do, ideally.” She also expresses how much it actually helps with period pains and relief for women, “It's okay. You should go and do some sort of exercise. Go for a walk. It could be lighter if you're, you know, tired. But something in some form of movement, maybe yoga, stretching, whatever works for each person depending on how much pain they have. It really opens up the muscles and gives you relief.” Other changes include, <ul><li>Manage stress: Practice stress-reduction techniques like meditation, yoga, or deep breathing.</li><li>Prioritize sleep: Aim for 7-8 hours of quality sleep each night.</li><li>Consider supplements: Consult with a healthcare professional about potential supplements, such as vitamin D and iron, to address specific deficiencies.</li></ul><meta content="cms.next" name="cmsei" />

World PCOS Awareness Month 2024: How Dietary Changes Can Help Alleviate Symptoms- Tips To Manage

world pcos awareness month 2024: how dietary changes can help alleviate symptoms- tips to manage

How to manage blood pressure

Ishita Roy

blood pressure

hypertension

diet

food

lifestyle

exercise

fitness

High blood pressure (hypertension) has usually no symptoms but could be a major risk for heart disease and stroke. For most people, the normal blood pressure is below 120/90 mm Hg. However, for people with hypertension, 130/80 mm Hg or more could be shown on the scale. A reading of 120-129 over less than 80 is a sign of elevated blood pressure. This means you might be at risk of developing high blood pressure. Here are what you can do to lower your blood pressure levels: <h4>Exercise </h4> There is much research that suggests that aerobic and resistance exercise can help delay or manage blood pressure. After exercising, your blood pressure may remain lower for up to 24 hours. Regular exercise also increases your heart rate and breathing rate, which means your heart gets stronger and pumps with less effort over time. This puts less pressure on your arteries. The Centers for Disease Control and Prevention (CDC) recommends 2.5 hours of weekly exercise with 30 minutes a day, 5 days a week. <h4>What Are The Best Exercises You Can Follow: </h4> <ul><li>Using the stairs</li><li>Walking</li><li>Household chores</li><li>Gardening</li><li>Riding a bicycle</li><li>Playing a sport or swimming</li></ul> <h4>Lifestyle Changes </h4> There are many lifestyle changes that one can adopt to balance their blood pressure. The first one on top is managing weight. Having additional body weight puts a strain on the heart and the cardiovascular system, which can then lead to higher blood pressure. Quit and avoid smoking. Smoking can affect your all-around health, and it could include your blood pressure. It can also damage your blood vessel walls, cause inflammation, and narrow your arteries. Learn how to manage stress, as stress could impact your blood pressure. You can manage stress by practicing deep breathing, taking a walk, reading a book, listening to music, mindfulness, and meditation. Get quality sleep, as sleep deprivation may increase the risk of high blood pressure. Your blood pressure typically dips when you are sleeping. <h4>Diet</h4> There are a few things that you can adopt in your diet, including restricting sugar and refined carbohydrates. Add more potassium to your diet and less salt. A high intake of salt can increase the risk of blood pressure. Potassium also helps the body eliminate excessive salt. Follow a DASH diet (Dietary Approaches to Stop Hypertension), which emphasises eating fruits, vegetables, and whole grains, consuming low or zero-fat dairy products, eating fish, poultry, beans and nuts, and limiting food that are high in saturated fats. Limiting processing food can also help you maintain a healthy level of your blood pressure. <meta content="cms.next" name="cmsei"/>

Managing High BP Naturally: Diet, Exercise, And Lifestyle Tips

managing high bp naturally: diet, exercise, and lifestyle tips

Dr. Prarthana Shah is a renowned medical professional specializing in preventive cardiovascular disease (CVD) medicine and integrative health coaching. With a deep passion for transforming lives through proactive health measures, she has built a reputation as a leader in holistic wellness. Dr. Shah is the founder of Buova, a practice dedicated to guiding individuals toward optimal health and fitness through personalized coaching and evidence-based lifestyle interventions. Operating clinics in South Mumbai and Bandra, Dr. Shah combines her medical expertise with a modern approach to integrative health, addressing physical, mental, and emotional well-being. Her commitment extends beyond her local clinics, as she also coaches clients globally, providing them with tools to achieve sustainable health transformations. Dr. Shah’s practice focuses on empowering her clients to take charge of their health, emphasizing prevention, balanced nutrition, exercise, stress management, and overall lifestyle optimization. With a strong foundation in science and an empathetic approach to care, Dr. Shah has become a trusted name in preventive healthcare, inspiring individuals to become the healthiest and fittest versions of themselves.<meta content="cms.next" name="cmsei" />

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Dr Prarthana Shah

Newsletter

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