Hormonal imbalance and diet.

What are hormones?

Your mental, physical, and emotional health are all significantly impacted by hormones, which are chemical messengers. They significantly influence your ability to control your appetite, weight, and mood, for example.

Normally, each hormone is produced in exactly the right quantity by your body to support various bodily functions that keep you healthy.

The endocrine glands produce hormones, which are important regulators of many bodily functions such as metabolism, appetite, reproduction, mood, growth, and body temperature.

It is crucial that hormone levels are produced in an ideal amount because even small variations—known as hormonal imbalance—too much or too little hormone production can have profound effects on the entire body.

Hormonal imbalances can affect both men and women, and if left untreated, they may worsen and interfere with the body’s normal processes.

What to eat

•Befriend Whole Grains – One or two of your meals should contain a fist-sized portion of whole grain slow-releasing carbohydrates, such as brown rice, buckwheat, quinoa, millets to ensure that you are getting the essential B vitamins and much-needed fibre that support hormone balance.

•Say yes to leafy veggies – These aid in reducing cortisol levels and fighting inflammation, which lessens stress on the body. In addition to boosting our iron and serving as a natural antioxidant, greens also increase our energy levels.

•Green tea – Green tea may improve our bodies’ sensitivity to insulin and maintain a healthy level of this hormone. In addition to helping us lose weight, green tea may also lower our risk of developing hormonal imbalances.

•Herbs & Spices – Include a variety of fresh (or dried) herbs and spices, especially those with anti-inflammatory properties like ginger, turmeric, sumac, paprika, and garlic, to ensure we are adding a variety of different nutrients to our meals.

•Nuts – Nutrients are abundant in nuts. They have an effect on our endocrine system, which controls the major glands in our bodies, including the pituitary, pancreas, ovaries, thyroid, etc.

•Seeds – MCTs or medium chain triglycerides, are present in seeds. MCTs help to control appetite and improves metabolism and blood sugar regulation.

•Fruits –  Fruits that haven’t been pesticide-treated are better for your body because pesticides can act as hormone disruptors. Even if you can’t afford organic fruits everyday, eating fresh fruits and vegetables is still important for a healthy diet.

•Water – keeping yourself well hydrated is super important as that affects your pH level which in turn affects the inflammation in your body.

What to avoid

•Caffeine – It turns out that drinking too much coffee can interfere with other bodily functions as well as your sleep pattern. Your body may also be impacted in a number of ways. The presence of caffeine in coffee causes the body to produce more cortisol. Your body enters a state of high alert when you are exposed to cortisol, popularly known as the stress hormone.

•Alcohol – It harms the body’s sex hormones and interferes with the normal production of insulin. It decreases testosterone production in men and interferes with women’s menstrual cycles. Stress hormones are negatively impacted by alcohol as well. Serotonin is released when alcohol is consumed, which initially makes us feel good, but the subsequent slump we experience is bad because serotonin has been depleted.

•Sugar – Optimising hormone function and preventing obesity, diabetes, and other diseases may be made possible by reducing the amount of added sugar consumed.

•Dairy – Milk can disrupt hormones and cause intestinal inflammation. Excessive milk consumption increases triglyceride levels and can hasten the onset of diabetes. Therefore, it is best to avoid dairy products if you are experiencing hormonal problems.

•Gluten – Inflammation is fueled by gluten. Hormonal imbalance is made worse by inflammation. Specifically, gluten causes inflammation and harm to the small intestine’s villi (few projections that resemble fingers). Food passes through the intestines more slowly and the body has a harder time absorbing nutrients when the villi are damaged.

•Processed foods – Cookies, bread, and other packaged foods are examples of processed foods that are high in sodium, sugar, and preservatives. You run the risk of gaining weight and having a serious hormonal imbalance as a result of this harmful combination, which intensifies inflammation and strains the adrenal glands.

It’s okay to give in to cravings sometimes but make sure you balance it with a healthy meal later on.

If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: What are autoimmune disorders?

What are autoimmune disorders?

Organs and cells that make up your immune system are intended to defend your body against viruses, bacteria, parasites, and cancerous cells. An autoimmune disorder develops when your immune system unintentionally attacks your body rather than defending it.

What causes autoimmune disorders?

Epigenetic factors may cause autoimmune diseases. These factors consist of:

• Heredity – Certain illnesses are inherited; they run in families.
• Smoking
• If you have one autoimmune disease already then you have a greater chance of getting another.
• If you are exposed to toxins.
• Obesity
• Infections

What are the symptoms of autoimmune disorders?

Inflammation is frequently brought on by immune disorders. Redness, swelling, heat, and pain may result from this. Your symptoms will vary depending on which body part is impacted. For instance:

• Your joints may ache, stiffen, and stop working.
• With thyroid conditions, your skin may become inflamed and develop rashes or blisters.
• You may also experience fatigue, muscle aches, and weight changes.

The majority of autoimmune diseases are chronic conditions, and the symptoms can change over time. Each person’s illness will uniquely display itself.

How to treat autoimmune disorders?

We should focus on reducing symptoms , arresting the progress of the disorder, and preventing damage to your organs.

• Turmeric – This vibrant orange spice contains curcumin, a potent anti-inflammatory compound that has been shown to relieve inflammatory bowel disease, psoriasis, multiple sclerosis, rheumatoid arthritis, and other conditions in the body.
• Green tea – Important immune cells that aid in the prevention of autoimmune disease is significantly increased by green tea.
• Vegetables – Green veggies like Sweet gourd, bottle gourd, ridge gourd, pumpkin, Indian squash, bitter gourd, onion, garlic, broccoli, and zucchini will do wonders to your body.
• Fruits – Pomegranate, apples, grapes, papaya, muskmelon, wood apples should be your go-to fruits.
• Nuts – Eating soaked almonds, raisins and dates is the best way to reduce the symptoms. Pistachios are also a powerhouse of protein that are extremely beneficial.
• Pulses – Trust the goodness of green moong dal and masoor dal to do the magic.
• Grains – It is best to consume gluten-free grains like quinoa, oats, and rice, etc. to strengthen your body.
• Organic honey – Antioxidants found in honey can help the body fight inflammation.

One should also incorporate the following yogic exercises into their daily routine: Pranayam, Yoga, Meditation, Self Abhyanga daily. Regular eating times, late dinners, and strenuous exercise should all be avoided.

If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Say Hello to Adaptogens!

Say Hello to Adaptogens!

It’s time to take a stroll down memory lane! You remember how your grandma used to give Brahmi syrups to increase your focus before exams or warm beverages whenever you fell sick? It was the power of adaptogens that energised you instantly!

Let’s open the old treasure box of our grandmas to understand more about adaptogens.

What are adaptogens?

Adaptogens are plants and mushrooms that support equilibrium by helping the body to adjust to and withstand stress, anxiety and fatigue.

Certain plants and mushrooms contain substances that allow them to adapt to their environment and withstand stressful ones. When we use these, they have the extraordinary capacity to “bring our bodies back to their state of balance” both physically and mentally.

What do they do?

Taking adaptogens is intended to help your body achieve balance once more. The action of adaptogens can speed up or slow down chemical processes in your body.

For instance, an adaptogen will react by lowering cortisol levels in response to stress (elevated cortisol). Another example is when an adaptogen will raise your body’s cortisol levels if you have low cortisol levels and experience chronic fatigue.

What are the health benefits of Adaptogens?

Adaptogens are substances that are thought to aid the body in resisting the effects of environmental stressors such as physical, chemical, or biological ones. Additionally, adaptogens are said to have anti-aging benefits. Let’s have a look at a few other benefits:

•Boost concentration

•Boost resistance to fatigue in situations

•Reduced disorders and impairments brought on by hormone imbalance

•Control the levels of other hormones, including the stress hormone cortisol, and combat fatigue brought on by high levels

of either physical or emotional stress.

•Combat the negative effects of stress on cognitive performance

•Regularise bodily processes

•Boost immunity

How to use them?

Adaptogens can be consumed as tinctures, added to food or drinks, or both. By controlling both physical and mental stressors, adaptogens help your body regain a stable balance.

What are the types of Adaptogens?

Here’s a list of 7 types of adaptogens.

1.Ashwagandha – Ashwagandha, the king of adaptogens, is a superstar healer and enhancer of sexual well-being. By fostering a healthy sexual and reproductive balance, it enhances the reproductive system’s ability to function. It helps you relax and increases your body’s resistance to stress. You get better sleep as a result, and your body is better able to fight inflammation. Additionally, it has been demonstrated to improve immunity by increasing the activity of natural killer cells and reducing inflammation brought on by their low levels.

2. American ginseng – Ginseng has the capacity to restore and foster wellbeing. It is referred to as man-root because it benefits the entire body. Benefits of ginseng include improving memory and boosting immunity. This medicinal root also provides a wide range of culinary and health advantages.

3.Rhodiola Rosea – Rhodiola rosea, also referred to as rose root, golden root, or arctic root, is a Siberian plant that thrives in harsh, arctic climates. Chinese medicine frequently makes use of it. Rhodiola rosea’s medicinal properties, which are derived from the plant’s root, have been used to treat conditions like depression, anxiety, and mild to moderate stress.

4.Mulethi or licorice – The active ingredients in mulethi, glycyrrhizin and carbenoxolone, are known to relieve heartburn, acidity, constipation, and other stomach issues. Additionally, it has a mild laxative effect that effectively promotes bowel movements. Mulethi also soothes the throat when you have a cough or cold, and its decongestant properties aid in clearing the chest of mucus.

5.Cordyceps – Because of the naturally occurring compounds in the mushroom that increase the availability of oxygen in the blood, cordyceps are known for their capacity to support vitality, endurance, and stamina..

6.Holy Basil (tulsi) – One of the most significant adaptogens is this herb’s antifungal, antiviral, antiseptic, antibacterial, and gut-healing properties. It is also rich in antioxidants and compounds that reduce inflammation, boost energy, and support the immune system.

7.Schisandra berry – It is commonly known as magnolia berry or five-flavour fruit. The ruler of adaptogens, Schisandra Chinensis has been used for thousands of years in Traditional Chinese Medicine to increase energy, virality, youthfulness and vigour.

Although all types of adaptogens are great, you must consult an expert to know which one is excellent for your body.

Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: How to reverse prediabetes naturally?

How to reverse prediabetes naturally?

Diabetes is a major concern in India and is one of the world’s most prevalent lifestyle diseases. It is concerned with the body’s inability to efficiently manage or produce insulin. This results in elevated blood glucose or blood sugar levels.

What is pre-diabetes?

Pre-diabetes, also known as intermediate hyperglycemia, is a condition in which the patient’s blood glucose levels are higher than normal but not high enough to be termed as diabetes.

If you are pre-diabetic, you are also more likely to develop type 2 diabetes and hypertension.

Why should you learn how to reverse?

Diabetes, if left untreated, can cause a variety of frightening complications, including stroke, kidney disease, vision loss, and skin problems. Diabetics are also vulnerable to neuropathy, a type of nerve damage.

A diet high in processed foods, which have added fats, calories, and sugar without nutritional value, is one of the major risk factors for prediabetes – something that is becoming increasingly common in India today, with ready-to-eat Indian foods available in heat-and-eat packets and pre-made mixes and sauces.

Here’s how to naturally reverse prediabetes.

How to reverse prediabetes?

•No Sugar – Because your blood sugar levels are directly related to the amount of sugar you consume, eating fewer calories means more not just decreasing your calorie intake, but also, ensuring that those calories are derived from healthier, more nutrient-dense foods.

It’s important to monitor your calorie intake, but you also need to consider the quality of the foods you eat.

•Nuts and Seeds – The best nuts and seeds for diabetics are flaxseeds/linseeds, almonds, peanuts, pumpkin seeds, macadamia nuts, pistachios, cashew nuts, chia seeds, and so on because they reduce and regulate insulin levels in the body.

•Balanced diet – Choose balanced meals that include lean protein, low-fat dairy, and plenty of fibre. Try cereals with at least 5 grams of fibre per serving, as well as whole fruits, vegetables, and whole grains.

•Disciplined living – Another critical aspect to consider is timing. Eating the right foods at the right time, getting enough sleep, and waking up at the same time every day all help to reduce inflammation and keep your hormones functioning properly.

•Limiting animal food sources – Dairy, lean meat, and red meat are examples of animal foods. Reduce your consumption of these foods, as well as refined carbohydrates and sugars.

Reduce your consumption of red meat, fatty white meat, deli meats, and processed meats. Deli and processed meats are high in preservatives, which contain a lot of sugar and sodium. Consuming them frequently is harmful to your health.

•More veggies – Leafy greens, spinach, peppers, asparagus, cauliflower, etc. are necessary because they are high in antioxidants, vitamins, and minerals. Any non-starchy vegetable is a good choice for those with prediabetes. Vegetable fibre also helps to regulate blood sugar response after consumption.

•Pranayam – Simple yoga breathing exercises known as Pranayama can help to reduce inflammation, improving insulin sensitivity and help in the healing of pancreas.

Pranayama has numerous advantages, including increasing metabolism, regulating insulin secretion, and even avoiding other diabetes complications.

•Exercise – Another risk factor for prediabetes is a lack of physical activity.

Exercise is not only good for your energy and mental health, but it can also help you lose weight by increasing insulin sensitivity. This allows your body’s cells to use insulin more efficiently.

•Say no to stress! – Last but not the least. Say adios to stress. Stress is a silent killer that affects every part of your body differently. It stimulates the hypothalamic-pituitary-adrenal axis and the nervous system, resulting in an increase in cortisol and, ultimately, an effect on insulin levels.

Cortisol stimulates glucose production in the body, causing blood sugar levels to rise.

To eat a balanced diet and manage your meal times, you need the right guidance of an expert. Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also read : Bloating: causes and solutions!

 

Bloating: causes and solutions!

Gas is a natural process but excessive bloating signifies an underlying health issue that must be addressed.

What is intestinal gas?  

Intestinal gas, or an accumulation of air in the digestive tract, is typically not noticed until you burp or pass it rectally. As a natural byproduct of swallowing and digestion, intestinal gas can be found throughout the digestive tract, from the stomach to the rectum.

In fact, certain foods, such as beans, are not fully digested until they reach the large intestine (colon), where bacteria break them down. This in turn also produces gas.

What are the symptoms of excessive gas?

The following are signs or symptoms of gas:

•Passing gas

•Burping

•In your abdomen, you may experience pain, cramping, or a knotted feeling.

•An abdominal feeling of fullness or pressure

•An increase in the size of your abdomen that can be seen

Foods that cause intestinal gas

• Beans – Beans are high in soluble fibre, which your gut bacteria ferment, resulting in increased gas production in the colon.

• Wheat – Wheat causes serious digestive problems in people with celiac disease or gluten sensitivity, including bloating, gas, diarrhoea, and stomach pain.

• Onions – Onions contain fructose, which is broken down in the intestine during digestion. Gas is formed as a result of the breakdown of the sugar.

• Garlic – Garlic is another food that people all over the world use in a variety of dishes, and it, too, can cause excess gas. In rare cases, bloating and gas can be caused by a garlic allergy or intolerance.

• Dairy products – If you are lactose intolerant, milk and milk products such as cheese, yoghurt, and ice cream can cause gas.

• Soda – A carbonated beverage is soda. People who drink soda consume an excessive amount of gas. As a result, they frequently belch to relieve the gas pressure in their stomach. However, in some cases, the air can become trapped and cause bloating in the stomach.

• Beer – Beer is a carbonated beverage made by fermenting various grains. Excess gas and bloating in the gut can result from both the fermented carbohydrates and the carbonation process.

• Fatty foods – Foods high in fat slow digestion. When the body has to work hard to digest food, as with fried foods, gas can become trapped in the gut.

• Grains – Whole grains like wheat are high in fibre, raffinose, and starch. Bacteria in the large intestine break down all of these, resulting in gas. Rice, in fact, is the only grain that does not cause gas.

• Broccoli, cruciferous vegetables – Broccoli and other cruciferous vegetables are high in raffinose and fibre. Both of these can cause more gas and bloating.

Foods to relieve gas

• Oats – Oats are high in fibre and beta-glucans, which are beneficial to digestion. A creamy serving of porridge or oats with greek yoghurt is the simplest way to get your oats in the morning.

• Berries – Berries with a high water content, such as blueberries, strawberries, and raspberries (which are 85 to 95 percent water), can help reduce bloating. They are also high in fibre, which can help food move more quickly through the intestines and reduce abdominal pressure and bloating.

•Vitamin C rich foods like avocado – They’re high in fibre, which moves slowly through your digestive tract, promoting regularity and preventing constipation and bloating.

• Ginger – Ginger is thought to help move food through the GI tract faster while also protecting the gut. It may also help with bloating, cramps, and gas. If you have an upset stomach, try boiling some fresh ginger or adding a little ground ginger to some hot water.

• Fennel/saunf – Fennel seeds soothe stomach and intestine muscles and help relieve gassiness caused by constipation or acid reflux. They may also help relieve constipation by relaxing intestine muscles.

The main component that gives fennel seeds their beneficial effects is anethole.

• Chamomile and peppermint tea – they are beneficial for digestive issues that cause pain and bloating.

• Coriander seeds – Coriander seeds relieve gastrointestinal problems due to their carminative properties. They relieve intestinal gas, which causes severe pain.

• Cucumber – Cucumber is high in potassium, which helps to counteract the bloating effects of sodium. It aids in the elimination of excess sodium through the urine.

• Celery – Celery is an excellent source of gas-reducing nutrients. It contains a lot of water and is high in potassium, which helps control the water retention that causes bloating. It can also promote regular bowel movements and control constipation and diarrhoea.

• Kombucha – Kombucha contains live bacteria and organic acids, which are known to aid in digestion; the drink can also help to prevent excess gas and bloating.

If the problem still persists, connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read : Hashimoto thyroiditis: what you need to know