In  On 27 March 2015

Polycystic ovarian disease (PCOD) have multiple small cysts in their ovaries. These cysts occur when the regular changes of a normal menstrual cycle are disrupted. The ovary is enlarged; and produces excessive amounts of androgen and estrogenic hormones. This excess, along with the absence of ovulation, may cause infertility. Other names for PCOD are Polycystic Ovarian Syndrome (PCOS) or the Stein-Leventhal syndrome. Causes of PCOD: We don\'t really understand what causes PCOD, though we do know that it has a significant hereditary component, and is often transmitted from mother to daughter . We also know that the characteristic polycystic ovary emerges when a state of an ovulation persists for a length of time. Patients with PCO have persistently elevated levels of androgens and estrogens, which set up a vicious cycle. Obesity can aggravate PCOD because fatty tissues are hormonally active and they produce estrogen which disrupts ovulation . Overactive adrenal glands can also produce excess androgens, and these may also contribute to PCOD. These women also have insulin resistance ( high levels of insulin in their blood, because their cells do not respond normally to insulin). Treatment: Weight Loss Diet for PCOD In case of PCod,Carbohydrate loading is very important to improve insulin sensitivity. Whey protein  Avoid High Glycemic Index foods Include Green Leafy Vegetables & Fruits Essential Fats:       Not all fat is bad and healthy fats are essential for your PCOS diet.       Essential fatty acids are really important for maintaining the cell wall, which allows nutrients in, and             toxins out. They are also vital for hormone balance, weight management and fertility.These healthy fats       are found in nuts and seeds, oily fish, avocado and olive oil so be sure to incorporate those into your  n      diet.             6. Adequate Quantity of Vitamin B and Magnesium Physical Activity Whilst diet is hugely important aspect to tackling PCOS, we must not forget other lifestyle changes that will help to overcome PCOS and it’s symptoms. Exercise regularly Manage stress levels Share the burden and get good support from your family and friends. Look after yourself and pamper yourself. We need to reclaim our womanhood and femininity so a little bit of TLC is definitely in order. There is no magical formula that’s going to make us all better. However, by making these diet and lifestyle changes now, we can manage our symptoms and improve our health  

In  On 20 September 2015

10 HOME REMEDIES TO CONTROL DIEBETES: Diabetes is basically caused due to the lack of production of insulin or improper use of the produced insulin, which eventually leads to a deficiency in the blood glucose level. Diabetes is of two types, one where the insulin production is insufficient therefore the glucose level cannot be balanced; two when the body cannot produce insulin at all and therefore patients must inject insulin to maintain close levels. Apart from synthetic drugs, you can use various home remedies to cure or at least improve your diabetic condition. Here are some great home remedies to effectively maintain your blood sugar level: ​Bitter gourd – Have juice extracted from bitter gourd every morning on an empty stomach. Having this everyday for a few months will help maintain blood sugar levels. ​Guava - Have guava every day after peeling the skin off. It contains Vitamin C and fiber which help maintain the standard blood glucose level. Excessive guava eating is not recommended. ​Mango leaves - Soak fresh mango leaves in water (say a one litre bottle) over night and consume first thing in the morning. You could even let them dry out, powder the leaves and have half a teaspoon everyday. ​Basil leaves – Have 2 tablespoons of juice extracted from basil leaves empty stomach, in the morning. These are loaded with antioxidants that relieve stress and also contain oils that help lower blood sugar levels. ​Jamun - Jamun’s leaves, seeds and berries are effective in improving blood sugar levels and they also prevent spikes in the level of insulin. You could eat a handful of the berries or powder the leaves and seeds- which you should consume twice a day. ​Amla – Combine 2 teaspoons of amla juice in water and have it as soon as you wake up. Make this a part of your everyday routine to maintain blood sugar levels. ​Flaxseeds - Eat one tablespoon of flaxseed powder with a glass of warm water every morning, on an empty stomach. Flax seed can bring down your sugar level by almost 28%. But be careful not to have more than 2 tablespoons per day, as that could be bad for health. ​Neem – Neem enhances insulin receptor sensitivity, improves circulation and lowers blood sugar levels thereby reducing your dependency on synthetic drugs. Drink the juice of the need shoot everyday on an empty stomach for best results. Fruits – Fruits are rich in fiber and other minerals which help stabilize blood sugar levels of the body. Consume at least 5 fruits a day! Choose fruits like banana’s, blackberries, cranberries, grape fruit, blueberries, kiwi and other citrus fruits. ​Apple cider vinegar - Mix 2 tablespoons of apple cider vinegar in a class water and consume before every large meal. The nutritional components in apple cider will help control the rise in blood sugar levels after eating.    

In  On 08 September 2016

We must have always heard that Maida (White flour) and products made from it are very harmful for our health.  However, use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods. Known as %u2018White poison%u2019, white flour is becoming necessity for all of us but it impacts our health drastically. It is very important to understand why it is bad and how much it can harm us so that we can improve our eating habits. What is missing in Maida (White Flour): During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion. As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals.  Few manufacturers attract customers by labeling their products as %u2018enriched flour%u2019, which is nothing, but adding 3-4 vitamins at the cost of 10 lost vitamins during processing. White flour is tasty but not healthy: Though foods made from Maida like Pizza, Burger, Donuts, Bread, Samosas, Noodles, Momos, Panipuri, Pastas etc are very tempting and tasty however, at the same time, consequences can not be ignored. White flour regulates glucose/sugar in your body: Whenever you consume foods that are made from Maida,it releases sugar into your bloodstream quickly. Because of high Glycemic index (GI) of Maida, it spikes up your sugar levels. To match up with the sugar spike, Pancreas has to over work to release insulin in sufficient quantity. If Maida consumption is once in a while then Pancreas can manage it however, in case of frequent consumption, insulin production will reduce gradually, finally making you Diabetic. As glucose loiters into your blood, it gets attached to proteins, which is called Glycation which cause inflammation in the body and leads to many diseases like Arthritis, Cataract, heart diseases and the list goes on. Eating Maida also raises bad cholesterol (LDL) resulting many health issues like weight gain, high blood pressure, mood swings. Too much consumption of white flour & its products leads to weight gain and you will soon progress toward obesity. Also, it keeps you feel hungry and makes you crave for sweets. White Flour is Acidic: Acidity is another problem. During refining process, all nutrients are removed and it becomes acidic in nature. As per research, diet high in acidic foods (e.g. Pizza, Pasta, Burger & other white flour products) forces the body to pull calcium from bones to keep the things even, which affects bone density. Over-acidity is one of the major causes of chronic inflammation, and a major cause of arthritis and other chronic illnesses.  White flour creates digestive issues: White flour has been called the %u201Cglue of the gut%u201D. In today%u2019s world, so much food is made from White flour: breakfast food, snacks, pasta, bread, cereal and the list just continues. And it all turns to glue in the intestines. It is without fiber, it congests the system, slows down digestion creating a sluggish metabolism, and can often be the cause of weight gain, stress, headaches and migraines. Follow these alternatives: For better health in longer run, you should completely avoid consuming White flour & foods made from it. Instead, you can use some alternatives like: for Samosa, use wheat flour. For Naan, mix one portion of Millets (like Jowar&Bajra) flour with wheat flour. Opt Bread, Noodles, Pasta and Macaroni made of wheat flour, which are easily available in food stores.  

In  On 13 October 2016

A lack of vitamin D does not just affect your bones, but poses more serious problems when neglected. As per the study 69% of Indians suffer from vitamin D deficiency, while a further 15% were found to be vitamin D insufficient. Because of long working hours and little or no time for outdoor activities, more and more people are suffering from vitamin D deficiency. What is Vitamin D & why it is critical for Health? Despite its name, vitamin D is not a regular vitamin. It's actually a steroid hormone that you get primarily from either sun exposure or supplementation. Vitamin D manages calcium in your blood, bones and gut and helps cells all over your body to communicate properly. Vitamin D also fights infections, including colds and the flu, as it regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses. Give me vitamin D The reasoning behind this concern is that vitamin D is made in the skin by the action of the ultraviolet rays (UV) in sunlight and this is the main source of vitamin D for most people. During summer, the majority of the population gets enough vitamin D through sunlight on the skin and a healthy, balanced diet. However, during winter everyone needs to rely on dietary sources of vitamin D because, the sun is low in the sky, and the atmosphere filters out nearly all the UV rays. In fact due to current lifestyle, it is getting difficult for people to meet the %u201810 micrograms per day%u2019 recommendation from consuming foods naturally containing vitamin D. People should consider taking a daily supplement containing 10 micrograms of vitamin D, if required. Indeed, It's worth remembering that too much exposure to the sun brings exposure to ultraviolet radiation, which can have some nasty effects. Sometimes you can feel the heat from the sun on the skin but when it's windy or cloudy people may think they're less at risk but that's not true. UV can still be high and if you are over-exposed, your skin can burn which is not only painful but can increase your risk of skin cancer. Sources to get Vitamin D I firmly believe that appropriate sun exposure is the best way to optimize your vitamin D levels. If your circumstances don't allow you to access the sun, then you have only one option if you want to raise your vitamin D, and that is to take a vitamin D supplement. Here too recommendations vary, and there are no hard and fast rules.  What if you are vitamin D deficient? Too little vitamin D results in soft bones in children and fragile, misshapen bones in adults. It helps control the amount of calcium and phosphate in your body, which are needed to keep your bones and teeth healthy. Having too little vitamin D (a deficiency) can damage the way your body absorbs calcium and phosphorus. Also, chronic low vitamin D status has been linked to poor immunity and an increased risk of diseases such as multiple sclerosis, heart disease, some cancers, cavities, muscle weakness and bone diseases such as osteoporosis. Know your vitamin D levels Vitamin D levels can be checked through blood test. Vitamin D Guidelines Aim to consume a vitamin D-rich diet all year round but especially during winter season Consider supplementation during the winter months. Consult with Physician or Dietitian to understand the requirement of supplement because, over dosage is also bad. Try to expose the skin on the legs and arms to regular, sensible doses (5-30 minutes a day) of sunshine between the hours 10am and 3pm without the use of sunscreen. Natural sources of Vitamin D Fatty fish, like tuna, mackerel, and salmon Fish oil Foods fortified with vitamin D, like some dairy products, orange juice, soymilk, and cereals. Beef liver Cheese Egg yolks Cow milk Avoid TOO MUCH VITAMIN D While being vitamin D deficient is a problem; too much vitamin D leads to lot of problems as well. Excess of vitamin D may cause health problems such as dehydration, vomiting, kidney damage and kidney stones. Therefore, it is must to consume Vitamin D under supervision of healthcare professional.

In  On 27 December 2016

We might be surprised to know that unknowingly we are consuming 5 white poisons in our daily meal. Forget getting nutrients from these items, we end up troubling our health by consuming these food items which are not at all good for our health and increase risk of developing diseases like cancer, hypertension, bone health issues and diabetes. Pasteurized Cow Milk: The process of pasteurization keeps the milk good for a longer period, but harms its nutritive value. It removes enzymes, vitamin A, B 12 and C from the milk. The process also transfers hormones and antibiotics into the milk. Pasteurization destroys beneficial bacteria found in raw cow milk. It kills the natural enzymes and destroys all its phosphatase, which is essential for calcium absorption. Calcium works with Vitamin D, which is vital to the growth and health of children as well as improving immune system. Considering all these facts, we should avoid consuming pasteurized cow milk. White or Refined Rice: The process of refining rice leads to the removal of the outer layer and germ from it. The rice is left with endosperm, only. This layer contains starch in a huge quantity, which can increase your blood sugar or glucose levels to a great extent. Refined Sugar: Sugar contains a lot of calories, with no essential nutrients & because of that it is considered as part of %u2018empty%u2019 calories. It can have harmful effects on metabolism and contribute to all sorts of diseases like Cancer, type 2 diabetes, Overweight/Obesity, Liver diseases. Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars: glucose and fructose. For people who are inactive, large amounts of fructose from added sugars get turned into fat in the liver. Because of the harmful effects of sugar on the function of insulin, it leads to type II diabetes.Recommended intake: Worldwide, it is recommended that men can have 9 teaspoons of sugar per day and women can have 6 teaspoons of sugar per day. However, considering the tendency of Indians towards sugar intolerance and diabetes, it is recommended not to go beyond 5 teaspoons of added sugar per day which includes sugar available in cookies, fruit juices etc. Refined Salt: Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body increases your blood pressure. More salt you eat, the higher your blood pressure will be. In India 1 in 3 adult are affected by high BP and majority of them are not aware of it. Therefore, it is recommended to follow low-salt diet. Normal table salt contains iodine, which is needed for a healthy body. But refining of salt removes iodine from the salt. Fluorides are added during the process of refining which is bad when consumed in excess.Recommended intake: Aim to consume less than 1500 mg of sodium per day and definitely it should not go beyond 2300 mg per day. 1500mg sodium is equivalent to 0.75 teaspoon of salt per day. White Flour (Maida): Known as %u2018White poison%u2019, white flour is becoming necessity for all of us but it impacts our health drastically. Use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods. During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion. As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals.  In case of any nutrition related query or to book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

In  On 29 January 2017

A new year is like a blank book, and the pen is in our hands. Lets consider it as an opportunity to write a beautiful story for ourself in year 2017 and follow these mantras to live healthy life style: Quit Smoking Say No to Alcohol Maintain BMI: 18.5-24.9 Maintain BP: 120/80 Maintain Cholesterol<200 Maintain Blood sugar levels (8 hrs fasting): 70-99 mg/dl. Blood sugar levels (2 hrs after meal): <140 mg/dl 6-7 hours of sleep Say no to fast foods Walking/Exercise 45 minutes 5-6 days per week Eat 6-7 meals a day (3 major 3-4 small) Eat plenty of vegetables and fruits Don't skip meals Drink 2-3 litres of water per day Maintain healthy body weight Think positive and keep yourself surrounded with positive energy. Wish you all a very happy, prosperous and healthy new year 2017 :). In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in OR call on 080 6741 7780 (Dial Extension: 778)

In  On 16 September 2017

When we talk about nutrition, well-balanced meals and following healthy regime is more or less similar for male as well as female. However, it is vital to understand that sportswomen should give particular attention to three nutrients: water, calcium, and iron. Besides, meals should be rich in B12, folate, and zinc. Water: Sportswoman participating in any physical activity should understand the importance of fluid balance and pre/during/post game hydration. They should monitor their water intake closely. Calcium: Helping the body in bone growth, bone mass, muscle contraction and nerve impulses, calcium is one of the most important components of a diet. It also helps in building strong bones to resist breaking and stress fractures. Inadequate calcium intake may cause a substantial risk of stress fractures, low bone mass, and related bone injuries. Women are at greater risk of developing osteoporosis (a disorder characterized by making the bones weak and more likely to fracture), particularly after menopause, because oestrogen levels are reduced. Considering this fact, adequate daily calcium is essential in maintaining bone strength. There is no doubt that calcium is good for women, however, too much calcium might cause serious side effects, which include renal damage and deposit of calcium in other areas besides the bones. In case you are at risk of developing kidney stones, you should take extra caution before taking calcium supplements. Ragi, Milk, Cheese, Leafy Vegetables and Yogurt and calcium-rich foods are a must for sportswomen. Iron: Deficiency of iron can lead to reduced performance and fatigue. More often, females are at risk because of increased iron requirements due to menstrual blood losses matched against a smaller intake of food. If sportswomen do not get enough iron from their diet, then supplements should be considered under the supervision of a sports nutritionist or a physician. Disordered eating and menstrual irregularities are very common symptoms of poor nutrition among sportswomen. Disordered eating includes poor nutrition habits, eating junk foods, dieting, etc. Combining disordered eating with intense training leads to multiple health problems like menstrual irregularities and much more. Precautions need to be taken by sportswomen: Monitor your hydration levels closely Avoid excessive dieting which leads to unhealthy weight loss Eat 5-7 meals (3 major 3-4 small) per day Choose breakfast options rich in iron e.g. cereals Distribute proper amount of carbohydrates, protein, and fat across all the meals Avoid junk foods Make sure that you are getting enough macronutrients & micronutrients from food. If not then consider supplementation under the guidance of sports nutritionist or physician. Keep monitoring your menstrual cycles. In case of irregularity take medical advice immediately. In case of any related query or to book an appointment with Dt. Silky Mahajan please send us an email at info@foodsandnutrition.in or call on  91 7829999400.