Understand Jeera Water Benefits Before You Regret.

Jeera is a spice that is found in every Indian household. Often every sabzi or curry involves a chaunk of jeera to enhance its taste. But that’s not the only use of Jeera.

Jeera has shown its efficiency as a solution to various problems of our body.

Ayurveda says that jeera is one of those substances that balances all three doshas- i.e Vata, Pitta and Kapha. The benefits of jeera water cover a large spectrum from obesity to acidity.

As consuming Jeera directly can be a little difficult, due to its strong flavor. An optimum solution for it can be jeera water. The water absorbs all the properties of jeera and is much easier to consume. In this article let us take a deep dive into jeera, jeera water, and its various health benefits.

Here are 7 Incredible Benefits of Jeera Water

1. Helps with Digestive Issues

digestion, acidity, jeera, cumin

It’s very true that if a person’s digestive function isn’t on track, it messes other systems as well.

One of the main benefits of jeera water is that it helps our digestive system. Indigestion happens when our body isn’t able to breakdown complex substances such as sugars and proteins.

Jeera contains a compound known as Thymol which eases the breakdown process by simulating the digestive glands. 

Jeera water also helps with diarrhea, nausea, and abdominal pain.

If you are facing a minor stomach issue, then jeera water can be your simple first-aid remedy at home.

It also accelerates the functions of the digestive enzymes, thereby reducing bloating and acidity.

2. Reduces Obesity and Weight Gain.

weight loss, jeera, benefits

Jeera helps in burning fat, thus making jeera water an optimum weight loss option.

By improving digestion, it helps with the metabolic rate and reduces bloating. All this helps with weight loss. 

A study conducted by Iranian Red Crescent Medical Journal on 72 subjects for a period of 8 weeks showed that consumption of jeera water can have a significant effect on the weight loss of the subjects. 

Jeera water also reduces cravings and excess hunger by making you feel full for a longer time.

To add a bonus point, it’s just 7 calories per drink. So, having a glass of jeera water instead of your regular drink can also cut down your calorie intake.

Obesity is also a root cause of many other problems such as higher cholesterol levels and diabetes. Jeera water by directly treating the root cause solves many such problems.

Another study done by PubMed on 88 obese women showed that drinking cumin water had positive effects on cholesterol levels, LDL’s, HDL’s and also reduces weight and BMI.

3.  Detoxification of our Body

Jeera water helps in detox by flushing out all the waste and toxins of our body. Not only this, but it also helps in the formation of new and healthy cells.

Drinking sweetened drinks increase the toxins in our body. Replacing it with Jeera water can actually reverse their effects. 

Detoxification has a direct link with our skin. When our body is free from all the toxins, our skin clears out. There are fewer breakouts and much less acne. 

4.  Reduces Inflammation

Inflammation is the response your body gives when an injury or an infection happens.

Often due to our wrong choices in diet and lack of exercise, our body tends to assume that it is always under attack. This leads to a constant inflammatory state in our body. This may cause severe problems in our body such as leaky gut, diarrhea, and intestinal tract issues.

Jeera water has anti-inflammatory and anti-bacterial properties as it has various bioactive components present in it.

Thus it is a highly effective solution for Inflammation. It provides relief in the pain caused by inflammatory diseases.

5.  Boosts Energy

energy boost, healthy, cumin, jeera water

There are days when we don’t even want to get out of bed. Our body feels constantly tired and lacks energy. Often we turn towards caffeine or energy drinks for an instant solution, which is highly unhealthy. This solution may cause other problems such as diabetes and insulin resistance.

This is where jeera water comes in as a savior.

Jeera water is filled with many essential nutrients. Consumption of a glass of jeera water is enough to get instant energy and feel active.

Jeera water also improves our metabolic rate, thereby treating the cause internally. 

So, think again next time you pick that energy drink or that loved cup of coffee.

6.  Helps our Immune System

immune system, healthy, cumin, jeera

The food and drinks we take often produces free oxygen radicals, which are very dangerous if stayed for a long time in our body. This reduces our immunity power and further causes many other diseases due to it. 

Jeera water contains Vitamin A and C which are antioxidants. These tackle the free radicals and helps in maintaining a good immunity system.

Research has also proved that consuming Jeera water increases the white blood cells count in our body, which are responsible for the protection from infections.

Jeera water also has various antibacterial and anti-microbial properties, which also stops the spread of microorganisms in our body.

All these properties of Jeera water, combined have a very positive effect on our immune system and strengthen it for healthier functioning.  

7.  Reduces Period Pain

period pain. relieve, cumin, jeera

Period cramps are one of the biggest enemies in a woman’s life.

A hot glass of jeera water can be an instant remedy for it. Jeera has a relaxing effect on our body and it soothes our body parts to reduce the pain.

Period pains often happen due to inflammation in our body. Jeera has anti-inflammatory properties that reduce the inflammation, thereby helping in the menstrual cramps.

 Why Some People do not find Jeera Water effective

 

Despite having many beneficial properties and health benefits, many people don’t prefer the consumption of jeera water. One of the reasons for this is that taking only jeera as a solution for many problems isn’t satisfactory to them.

Studies suggest that combining other substances such as saunf and dhania extracts have much more reliable and long term effects in many conditions such as obesity and digestive issues. 

Secondly, jeera has a strong zesty flavor, and even when consumed as jeera water it is difficult to drink for some people.

To overcome all these problems, Jeeragest can be a simple replacement. With jeera as its hero and other ayurvedic herbs to support it, it provides all the benefits of all the spices without compromising the taste.

Jeeragest is made of Jeera, Coriander, Saunf, and Garcinia Cambogia extract. It combines all the beneficial properties of each of its components and makes each of them work efficiently. This ayurvedic detox tea helps with indigestion and acidity and helps in solving multiple problems in our body. 

Jeeragest

Conclusion

Jeera water has amazing benefits, it is one effective solution to many problems. Jeeragest is a more powerful and convenient version that gives the same benefits.

All you need to know about PCOS and Dairy Products

When a woman finds out that she has PCOS, many questions arise. One of them being what to eat and what not to? One of the biggest debates about this has been whether dairy is good for PCOS or not. Many women with PCOS thus often follow a dairy free and gluten free diet. But how true is it? Is dairy really bad?

PCOS is a disease which causes hormonal imbalance to a great extent. When women with PCOS consume dairy, it boosts all of its symptoms. Dairy and PCOS always had a complex relationship. With the recent changes in the dairy industry, it has only worsened. PCOS triggers many aspects of the women’s body including insulin resistance, acne, obesity and hormones. It is quite confusing when these symptoms arise. Self diagnosis can be the first step to realize it. The consumption of dairy in such a situation can be even more fatal. Let’s take a deep dive into how dairy affects all these symptoms.

PCOS, Dairy Products and Messed up Hormones

Estrogen and IGF (a growth hormone) are the primary hormones present in dairy. The hormones in milk can target the breasts, uterus and ovary of a woman very badly. Women with PCOS have excess androgens and synthetic hormones in dairy can spike up these levels.

Estrogen and progesterone present in dairy are fat soluble hormones. Thus the amount of hormones is higher in whole milk when compared to skim milk as whole milk contains larger amount of fat. These excess hormones can even lead to breast and ovarian cancer. However women with PCOS should completely avoid the dairy as external hormones are the last thing they want in their already hormonally imbalanced body.

The link between Insulin Resistance, PCOS and Dairy Products

pcos, insulin resistance

There is no hiding the fact that women with PCOS have their insulin levels spiked up. About 60 percent of the women with PCOS suffer from insulin resistance. This has even caused a  variety of other diseases such as diabetes and obesity. So special care must be taken by women to check their insulin levels constantly. 

Dairy contains IGF or Insulin like growth factor. As the name suggests it acts as insulin in our body. The excess of IGF along with insulin rises the insulin resistance to much higher extent. 

In 2015 a study was conducted by Journal of Diabetes Research on 272 middle-aged women to find the relationship between dairy intake and insulin resistance. It was found that higher dairy intake was linked with higher insulin resistance in these women. This clearly states that dairy is a big NO for women, especially women with PCOS.

How PCOS and Dairy Products affect your Acne?

Hormonal acne is yet another symptom that follows PCOS and dairy triggers this as well. Many studies have shown that dairy triggers the acne and can often lead to skin breakouts in women. 

The androgens present in the milk affect the hormonal levels. Excess androgens, especially in women with PCOS, shows its effect in various forms. One of them being acne breakouts. 

Cows are also injected with many other hormones, which also increases IGF (Insulin like growth factor ) in the milk. When IGF and Insulin exceeds in our body, it stimulates the production of sebum in our skin. Sebum is the oily secretion from our sebaceous glands which is the known cause for acne breakouts.

Inflammation, PCOS and Dairy Products

inflammation

Whenever our body finds any injury or infection, our body responds to it with inflammation. However, when our body is constantly under attack, then it continues to be in inflamed state. Dairy and gluten are inflammatory foods, i.e when a person eats them, our body goes to inflammatory condition. Regular consumption of these foods can lead to a constant state of inflammation in your body. 

Women with PCOS have 96 percent higher C-reactive protein. This protein is released by the liver in response to inflammation. This means that PCOS doubles the risk of inflammation in a woman’s body.

Dairy being an inflammatory food, creates even worse problems for women with PCOS. When our body remains in an inflammation overdrive state, it starts to heal the body even when it is not required. Swelling of the intestinal tract, leaky gut, cancer and diabetes are some of the diseases that follow inflammation.

If not Milk, What else?

milk,alternative, almond milk, PCOS

Replacing Dairy completely is not that simple. Dairy is the main source of calcium for our body. So, the first question that arises when dairy is removed from our diet is about our bone health. What about your bones? Where do we get calcium from?

Firstly, calcium is not the only important factor that must be considered while talking about bone health. To absorb the calcium into our bones, our body needs Vitamin D. Research says that about 80% of women with PCOS are deficit in Vitamin D. So, women should not only look for calcium alternatives but also Vitamin D supplements.

Here are some alternatives which you can look for to fulfill the calcium requirements:

  • Oranges and dried fruit contain small amounts of calcium but all fruit and vegetables are a source of nutrients that improve bone health.
  • ‘Bony fish’ such as sardines, pilchards, tinned salmon and whitebait. Seeds such as sesame seeds (sesame seed paste). Some nuts, including almonds, hazelnuts and brazil nuts.
  • Dairy alternatives that have been enriched with calcium. For example- rice milk, oat milk, soya milk and soya yoghurts.

If replacing dairy doesn’t seem an alternative for you, then choose skim milk instead of whole milk and use low-fat dairy products. Whole milks have a higher amount of hormones and have much more insulin like growth factor (IGF). Choose organic dairy products directly from the farm rather than packaged products. But, if possible try skipping dairy intake.

The White Truth About Milk

milk, dairy, pcos, bad

The hormones and antibiotics in dairy have been due to the commercialization of this field.

Costs have been increased and supply has been reduced. Cows are fed diets that allow them to produce more milk. They are fed very unnatural things such as synthetic hormones, which encourages them to produce a lot more milk. 

These cattle are also injected with antibiotics. Naturally these antibiotics are passed down into the milk. These excess antibiotics are extremely unhealthy for a human body as these make it antibiotic resistant. Thus, when a person gets actually sick a normal dosage of antibiotic doesn’t work. Thus increasing its dosage causing much drastic problems. 

This also kills the good bacteria in our gut, which makes it hard for our food to digest. Bloating and inflammation are some other problems that come along with it.

 

Conclusion

Dairy items have a significant amount of effect on the Indian cuisine. Be it the paneer craze or the mithai fever. There is no proper meal without a dairy item. On the other hand, every one in ten women in India has PCOS. So, with all this happening there should be constant check on the intake of dairy by every woman.

If possible, the best option is to cut out dairy completely. If not, check the source from where you are getting your products. Find alternatives. 

So, is it possible for you to quit dairy? If so, what alternatives are you opting for? Tell us in the comment section.

PCOS treatment: 6 Simple Exercises for PCOS

When it comes to managing PCOS, the two main factors that should be concentrated are- Diet and Exercises for PCOS. Often many people do all the necessary things required for their diet and neglect the exercise part of their lifestyle. But the thing is that there are no bad exercises. The only bad workout is the one that didn’t happen. 

 

An article published by Oxford Academic in the year 2011, says that there is no dependency of the improvements in PCOS on the type of exercise, frequency or length of the exercise sessions. . Exercise for PCOS not only helps in weight management, but can also brighten up our moods and help with other symptoms of PCOS. It doesn’t always need to be heavy or intense workouts. A simple change such as taking the stairs or walking to your office can make a huge difference in your exercise regime.

 

How does Exercise affect PCOS?

person's left hand wrapped by tape measure

PCOS, as its name suggests, includes various symptoms. It is not confined to one particular disease. Most of these symptoms can be blamed upon Insulin resistance. If insulin resistance is managed, then the hormonal imbalances and excess weight gain can also be controlled.

 

When a woman with PCOS exercises, it helps her to manage the insulin and glucose levels in her body. The continuous movement in our body helps it to move glucose. This process takes the glucose from our blood and spreads it to other parts of our body. This reduces the load of glucose management from insulin, thus increasing our body’s sensitivity towards it.

 

How much and How often to Exercise for PCOS?

person wearing orange and gray Nike shoes walking on gray concrete stairs

The American Diabetes Association (ADA) recommends a weekly exercise of 150 minutes can do the trick. This is when you are doing moderate exercises such as brisk walking, hiking, sports etc.  However, if you are aiming for intense workouts, then 75 minutes per week is sufficient.

 

It further says that the combination of moderate and vigorous activities, spread throughout the week can also be beneficial. Further, it can be increased with time as one gets used to it.

 

It must be noted here that no exercise should stress you out. When stress happens, our body releases cortisol, which further stimulates androgens. So, if you are already stressed out from the day, skip workouts that day.It is you that matters. Listen to your body. If you body says no, don’t pressurize it.

 

Exercises for PCOS

Get a Fun start:

women dancing near mirror

If you are just beginning with the exercises, try not to exert your body. Give it a fun start. Go  for a simple walk or in the morning. Zumba and aerobic classes are also fun ways to get into exercising. Choose exercises for PCOS that make you happy and do not stress you much. Get yourself a workout buddy and enjoy it to full extent.

Cardio:

woman jogging near wire fence

Cardio is the simplest thing that you can do. Go for a morning stride, listen to some great music and lighten yourselves up while exercising. Doing this 30 minutes a day can help with PCOS by managing weight and helping with depression and anxiety. Cardio can also help with regulating menstrual flow and can manage your ovulation. Try taking breaks and make it easier by changing the pace frequently. For example, try 10 minutes of brisk walking followed by 10 minutes of jogging. This can amp up your cardio game and encourage you to continue it for a long time.

Water Exercises:

woman floating on body of water

Water sports such as swimming and water aerobics can be a fun way to do exercises. These are resistance exercises and do the  whole body workout. Try to push yourself to achieve longer laps while swimming. Enjoy yourselves in the pool and have a great workout.

 

Strength training:

woman pushing bars

Strength training is a great way for reducing Insulin resistance and boosting metabolism. Exercises such as squats, push-ups and tricep dips can increase the flow of glucose to other parts of our body. Thus reducing the work of Insulin. Try to combine these exercises with cardio. Both balances your whole workouts and helps in reducing various symptoms of  PCOS.

 

Take up a Sport:

pair of red badminton rackets

If you are not a big exercise person, make exercising your own. Choose a sport for yourself and practice it regularly. It can be anything, even a daily game of badminton in your courtyard can be a game changer (pun intended ;D). Basketball, tennis, cricket or even kabaddi can help you to take the stress out and refresh your body.

 

Meditation and Yoga:

person doing yoga on floor

If you reduce stress in your body, then the release of androgen is reduced to a large extent. And nothing soothes you more than a perfect balance of meditation and yoga. Include the following aasanas in your exercise regime:

  1. Butterfly Pose
  2. Supta Badhakonasana
  3. Bharadvajasana
  4. Chakki Chalanasana
  5. Shavasana
  6. Padma Sadhana
  7. Sun Salutation

Remember to relax while doing these poses. The main aim to decrease PCOS symptoms is to reduce your stress. Co-ordinate you breathing along with the aasanas to ensure best results.

PCOS: Simple Ways To Treat It At Home.

PCOS is the most common endocrine condition that happens to women. Insulin resistance, genetics and hormonal imbalance are the main reasons for the condition. There is no one solution to PCOS. However, making changes in one’s diet and lifestyle can make a huge impact in managing PCOS.

 

How Diet affects PCOS?

 

Diet has a significant role in managing PCOS. The two main parts where diet plays the key factor is –

  • Weight management
  • Insulin resistance

A study shows that almost 50% of women with PCOS have insulin resistance. The rise of insulin levels in our body is due to the increase of glucose. This can happen due to various reasons like overeating, eating junks and sugar etc.  By treating insulin resistance, PCOS can be handled to a large extent.

 

 

 

Diet Changes to Manage PCOS

A woman suffering from PCOS has insulin levels already spiked up. The least she could do is to not increase it. Removing all those food items that are responsible for the insulin spikes can be a start. Later replacing it with healthier options can do the charm.

 

Replace and Remove

 

  • Refined carbs:

 

four sliced breads on plate

 

Simple carbohydrates are the main culprits in increasing the glucose levels in our body. So, the first step in the management of PCOS is to reduce the carbohydrate intake. But the sad part is that most portions of our diet is filled with carbohydrate rich foods such as white rice, maida, white bread and potato. These can be easily broken down into glucose in our body, leading to higher insulin levels.

 

  • Processed foods:

 

burger and fries in box

 

The mass produced processed foods harm our body to a very large extent. To add flavors, they contain added sugar in it, which must be a complete no for women with PCOS. Avoid those burgers, pizzas, and especially sugary cold drinks. They can easily increase your blood sugar level.

 

  •  Dairy Intake:

 

photo of milk bottle lot

 

We usually hear from our parents, about the goodness of the milk. But they forget the fact that today’s milk is not the same as they think. The milk that we get in our homes, goes through many processes such as pasteurization, homogenization, and is even added with pesticides. The intake of milk for women with PCOS acts as an androgen increasing food. So, it is advisable to reduce the dairy intake for stopping the hormonal imbalances in our body.

 

Increase and Include

 

  • Complex Carbohydrate:

 

 

If you think all carbs are bad. Think again? Our body needs carbohydrates, just not refined and simple carbs. Complex carbs like whole grains and sweet potatoes are actually good for our body. They don’t break down easily into glucose and provide energy for a longer time. Start by replacing your rice with rotis and maida with atta.

 

  • Fiber:

 

assorted variety of fruits

 

Fiber rich foods are the best option to reduce insulin resistance. This reduces digestion in our body, which inturn reduces the sugar levels. Fiber also makes us feel full easily. This makes us eat less and helps us to lose weight.

 

Some fiber rich foods:

 

Fruits                  :  Apple, oranges, strawberries, guava, pears 

Vegetables         :  Spinach, Broccoli, Cauliflower, Peas, beetroot

Legumes            :  Lentils, chickpeas, soybeans and kidney beans

Nuts and seeds  :  Almonds, flaxseeds and sunflower seeds

 

  • Protein:

 

flat-lay photography of assorted-variety of stir fried and vegetable foods

 

Just like fibers, eating fibers also make you feel full easily. Thus helping you to lose weight.

 

Protein rich foods:

 

Omega-3 rich foods such as Fish and Almonds.

Legumes, soy, nuts and seeds.

 

  • Antioxidant rich foods:

 

tray of food on white surface

 

Inflammation is one other problem that comes along with PCOS. Inflammation can be troublesome for our gut and digestive system. Foods rich in antioxidants can help with inflammation.

 

Foods rich in antioxidants:

 

Fruits                    : Strawberries, blueberries, raspberries.

Vegetables           : Spinach, artichokes, kale.

Whole Grains       : Whole oats, whole wheat, quinoa, brown rice.

Unsaturated fats  : Nuts like pecans and nut butters, olive oil, avocado. 

 

Conclusion

 

A balanced diet and a healthy lifestyle is a simple solution for reducing PCOS symptoms. This helps in reducing the glucose levels, further reducing the insulin resistance in our body. 

 

Remember the two golden rules to manage PCOS:

  1. Lose fat.
  2. Be mindful of what you eat.

 

Stop ignoring the signs that your body is giving you about PCOS. Start acting on it immediately before it’s late. Because if you ignore it for a long time, it can lead  to much more problematic complications.

Overeating and PCOS: The Cause and the Disease.

Overeating and Insulin resistance

 

There is no one reason that can be said as the cause of PCOS. But there are few habits that we develop that will for sure trigger and exceed the already existing PCOS in our body. One of them is Overeating.

Consider each individual cells in our body as little houses. These little houses function when we provide them with fuel as food.  The food which is converted into glucose is absorbed by our cells in order to attain energy. But excess of a good thing can cause havoc even in the little cell houses. When we overeat, it causes problems in the happy-go-lucky cell homes. The intake of glucose becomes difficult.

When a person overeats, it’s as if there has been a permanent lock in our cell houses for the intake of glucose. The work of insulin in our body is to open the cell house doors for the glucose to enter. But due to overeating, the glucose level rises in our body. It is thus very important to control our habit of overeating to manage insulin resistance and PCOS.

 

 

 

Now, since glucose has nowhere to go, it stays in the carrier itself. This leads to the assimilation of glucose in our blood rather than our cells. 

 

But the insulin still keeps trying. Our pancreas sees that there has been an increase in the blood sugar level. So, it tries to compensate it by producing more insulin. This excess production of insulin in our body is Hyperinsulinemia.

 

Hyperinsulinemia and PCOS

 

 

The excess production of Insulin or Hyperinsulinemia, is one of the reasons for the production of excess male hormones. These male hormones or androgens are the cause of PCOS.

 

Thee androgens are the reason for excess body hair, specifically facial hair, balding, acne, decreased breast size, deepening of the voice or increased muscle mass.

  

Not only this, high insulin, can even impair ovulation, leading to infertility in women. Thickening and darkening of the skin on the back of the neck, under the arms, and groin area, are also caused by this, which are the symptoms of PCOS.

 

Women with PCOS over-produce insulin in an attempt to maintain a normal blood sugar level, and this frequently leads to more androgen productions and weight gain.

 

So, even though we feel that we are having just one extra bite, overeating can have serious consequences.

 

It is thus very important to maintain a healthy lifestyle and keep a check on our food habits. Because every time you make a wrong choice, you create a big mess in those little cell houses.

 

Overeating and Binge Eating disorder

 

Eating more food than what is needed for our body is called as Overeating. Our body spends a particular amount of energy and stores the rest in the form of fat in our body. Thus when a person overeats, he has too much excess after spending the energy required. All of which is settled in our body in form of fatty tissues.

Binge eating Disorder or BED is another eating disorder that is similar to overeating. However it is the most common eating disorder that was recognized by the American Psychiatric Association. A person with BED finds it very difficult to stop eating while binges. It may also take a toll on their mental health by causing depression and anxiety.

 

Symptoms of Overeating

 

person holding burger

 

  • You are not able to stop eating. You continue to eat even though you know its bad.
  • Eating very fast, eating until you are extremely full, eating even though you are not hungry, feeling depressed or sad after eating are some of the common symptoms.
  • Depression or mood swings. Eating disorders affects mental health adversely. Thus, it is common to have depression and anxiety if you binge-eat.
  • Excess weight gain in a short period of time.
  • Eating to feel better about any problems or embarrassment.

 

Ways to reduce Overeating

 

woman in black top

 

  • Eat every 3-4 hours, but in small quantity.
  • Reduce Carbs and increase protein and fiber intake. Protein and fiber makes you feel full faster. This helps you to reduce your food intake.
  • Get enough sleep. Lack of sleep may make you feel tired, which is compensated by overeating.
  • Get your insulin levels and diabetes checked. This can help you to know about your condition and act upon it.
  • Remember that you cannot change a habit of yours overnight. It takes time. Don’t pressurize yourself. Take small steps each day and soon you’ll be able to see a whole lot of difference.

 

Click here to know about the work of insulin in our body and more about Insulin resistance

Insulin Resistance and PCOS: How are they connected?

“The pain of PCOS is invisible, most people don’t understand it. And the hardest battles are those which we fight against the unseen”.  This was written in a gynecologist’s office, and is true in every sense. Many people don’t even know the cause for PCOS. Some blame it on insulin resistance, some on obesity or overeating and some on genetics. 

Insulin Resistance and PCOS

 

Today every 1 in 5 women suffers from PCOS, and sadly many even don’t recognise it. They fight this unseen battle without the basic knowledge of it. The number of problems and symptoms due to PCOS is extremely high. PCOS messes up women’s hormones and this imbalance in hormones have a drastic effect on health and appearance of a person.

What is PCOS?

PCOS , Insulin resistance

PCOS, or polycystic ovary syndrome, is a condition that affect women’s hormone levels, producing excess amount of androgens, a group of male sex hormones. 

It is normal for every woman to produce some amount of it in her body. But in women with PCOS the production of these hormones increases manifold leading to problems such as acne, abnormal hair growth, like facial hair or male pattern baldness. Infertility and irregular periods are another set of issues that come along with PCOS. 

Many research [1] [2] proves that the production of these excess male hormones is due to Insulin resistance. Over 60% of women suffering from PCOS are insulin resistant. Insulin resistance causes many of the symptoms of PCOS and hormonal imbalance. 

 

What is Insulin Resistance?

 

insulin resistance

Insulin is a hormone produced in our pancreas which allows the cells to absorb or use glucose. When insulin resistance happens, our body stops responding to this insulin. 

Resistance to any substance happens, when there is an increase in the amount of the substance. Just as an increase in dosage of antibiotics creates resistance to antibiotics, or excess consumption of alcohol makes a person resistant to it. Similarly when insulin production increases in our body, our body becomes resistant to it. 

Our body stops responding to the insulin produced in pancreas, thus causing troubles in its function.This further leads to many diseases  such as obesity, diabetes and heart diseases.

 

What does Insulin do in our body?

 

Blood, Cells, carrier, insulin resistance

One of the functions of insulin in our body is that it acts as the primary hormone that signals for energy storage into our fat cells. 

Imagine our cells as houses. Like every house, our cells also need necessary things for its functioning such as food or water. So the food that we eat is the source for our little cell houses. These foods break down into glucose and this glucose is the energy source for our cells. 

Now, the next step is to send this glucose to every cell in our body, and this is the work of blood. Our blood acts as a carrier and transports glucose to our cells.

But the requirement of every house is different right? Similarly every cell has a different need for glucose. This must be regulated in our body. The regulation of glucose is done by insulin. 

Insulin acts as key to our cell houses. It allows the necessary amount of glucose and stops its entry when the amount exceeds. Thus insulin is a very important hormone as it affects the basic unit of our body- Our cell.

How to know if you are Insulin Resistant?

Person Holding Black Tube

1. Increased Cravings and Hunger

Our body releases insulin to lower the excess glucose to a safer level. This insulin also helps our cells to absorb this glucose to gain energy. But when Insulin resistance happens, the insulin does not do its work. As a result, the glucose level increases manifold in our body, and our cells cannot absorb the glucose. This means that the food that we are eating is not being converted to energy.

2. Increased thirst and excess urination

Insulin resistance may make you feel parched all the time. This is due to the excess glucose in your body. High glucose levels forces our kidneys to get rid of the excess. Thus causing frequent urination. In order to get rid of the sugar, it pulls excess water from our body too. This sends a signal to our brain of being dehydrated. hence we feel thirsty quite often. This cycle of thirst and urination continues until the blood sugar levels are balanced. This also happens in the case of diabetes.

Diabetes and Insulin resistance are the two sides of the same coin. One follows the other. When blood sugar increases insulin resistance increases and vice-versa.

3. Weight Gain

if you feel that lately, you’ve started gaining more weight than usual, then it maybe due to insulin resistance. The increased hunger can cause you to eat more, especially load up on carbs and sugar. This can easily make you gain weight in a short period of time. The excess insulin and glucose also make your abdomen area fattier. This is because the insulin settles down in the region and increases your waist size.

4. Dark Skin Patches

Insulin resistance can also cause visible skin changes. Dark patches on the back of your neck, or on your elbows, knees, knuckles, and armpits are some of the skin problems that come with it. This usually happens when Insulin resistance is severe.

How Insulin Resistance is connected to PCOS

Insulin Resistance and PCOS have been linked by various medical professionals. Insulin is a hormone that balances the blood sugar level in our body. When this does not happen during insulin resistance, both insulin and glucose level spikes up. High insulin has its own fatalities, such as increasing deposition of fat in the belly region as insulin is a fat-storage hormone. Secondly, insulin also triggers the release of excess androgens, and increases the symptoms of PCOS. 

 

Although not all women with PCOS suffer from Insulin resistance, it for sure is one of the leading causes for PCOS. This is why many studies say that women with PCOS must be first treated for insulin resistance.

 

Exercises for Insulin Resistance:

 

Insulin resistance can be managed to a great extent through exercise. This is because when a person exercises, our body tries to use up the excess glucose in our body. Exercising specifically for Insulin resistance shows quick results, sometimes within 48 hours of the exercise.

 

HIIT:

High Intensity Interval Training, has gained its popularity due to its effective results. It involves high strength exercises performed for about 30 minutes. The recovery period given for this type of training is higher. Thus this is done only 2 or 3 times a week.

 

This training stimulates the muscle fibre to take up the excess glucose. The adrenaline released during it also helps in fat loss. Thus helping with PCOS to a great extent.

 

Aerobic Activities:

Combining aerobic activities such as brisk walking, cycling and swimming with HIIT has shown best results. During the recovery period of HIIT, aerobic activities can be adopted to the exercise regime. Women with PCOS must be careful to not let their body sit idle for longer hours. Exercising is very important to maintain a healthy lifestyle and reduce the symptoms of PCOS. Thus aerobic activities are an easy way to jump start your exercise routine.

 

Yoga:

Yoga and meditation can never go wrong. Various yogic asanas have their effect on balancing the blood glucose levels. Other than this, yoga calms down our mind, thus reducing stress. It reduces the release of cortisols, thus also helping in managing insulin levels. This 5000 year old way of exercising has benefits not only for the treatments of metabolic syndrome, but also for any other health problem. In Yoga, everything is interrelated. Thus, by curing one problem through Yoga, many other problems are also managed.

Conclusion

PCOS is just like any other disease, and it can be treated. But, one can’t just take a medicine and cure it.  We need to change and improve our lifestyle and eating habit along with it. You should take special care if you suffer from insulin resistance. This is because PCOS and insulin resistance are directly proportional. One increases naturally with the other one.

Click here to understand how overeating, insulin resistance and PCOS are related

 

Eating Fat make you Fat- Breaking the Myths!!

Do you feel guilty every time you eat fatty foods?

Does that extra cheese or chicken affect your perfect low-fat diet and you fear weight gain?

Hold ON!!!!

Breaking the Myth

Let’s break it. Eating fat does not make you fat. But this is something that never stops being a myth. Because the first thing we think when we see fat-rich food is that it will surely make us fat.

Fat

 

But more and more research has proven that this theory is wrong, and fat is in fact necessary for our diet.

Studies compared people on low-fat, high-carb diets with people on low-carb, high-fat diet. The people who stopped the intake of fatty foods did not lose their weight or gain any health benefits. 

In fact, research has found that the real villain in increasing body fat is carbohydrates and added sugar rather than fat.

To understand this concept in a better way, let us first see how our fat and carbohydrates break down in our body.

Carbohydrate vs Fat

 

Fat

 

When you eat carbohydrates, then the breakdown of it starts in our mouth itself. The carbohydrate breaks down into sugar by the enzymes in our saliva. Our body detects an excess of sugar in our body due to this, further triggering insulin in our body. The release of insulin, tells our body to store the available energy in the form of fat tissues.

Thus, carbohydrate has an effect on increasing the fat tissues in our body.

However fat goes through a different story in our body. The complete breakdown of fat neither takes place in our mouth, nor in our stomachs. It happens in our small intestine. And unlike carb, it does not cause a massive increase in the insulin level in our body.

Thus, decreasing fat accumulation.

Does Low-fat Diet Really Make a Difference?

These days the low-fat diet has become a new trend. Everyone who wants to lose weight is cutting on fat, without thinking of the negative outcomes.

Fat

 

For instance, how many of us have replaced our whole milk with skim milk. We think that we are making a healthy replacement.

If so, then the next study might be disappointing to hear.

A 3-week study of around 18 healthy adults shows that there isn’t much difference between the two. And besides, the intake of whole milk can in fact leads to fewer cases of diabetes and can also increase good cholesterol. [1]

A large analysis published in August in the journal The Lancet compares more than 135,000 people on low-fat and low-carb diets across 18 countries. The researchers say that low-fat diets were more likely to be linked with death from all causes. It also says that there was a higher likelihood of heart attacks and heart disease as well.

So, it turns out that we are making a huge mistake by cutting down all the fat in our body.

Our body requires fat. It has some major functions in our body, including absorption of vitamins and minerals, the building of cell membranes, and is even required for blood clotting. Thus, the intake of fat is very necessary.

The Good and Bad Fat

Everything has a good side and a bad side. Thus some kinds of fat are better than others. 

Fat

For instance, unsaturated fats are healthier than trans fats or saturated ones. Unsaturated fat that includes nuts, olive oil, avocados, fishes, etc which make your diet healthier are very useful to our body. 

 

On the other hand,  trans fat is the most dangerous one that is present in the junk foods that we consume. It not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes. 

Fat

While not as harmful as trans fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation.

So, we can conclude by saying that eating healthy fat and avoiding unhealthy carbohydrates can be the perfect combination for the weight loss diet that you are aiming for.

Choose healthy, even fats!!!

weight loss program - fats are good

Jeeragest: Powerful tea to fight indigestion and acidity

Nothing ruins a good mood as stomach trouble.

Sometimes, after an amazing food experience, the happy good-food-mood vanishes just after one burp.  And sadly it doesn’t stop there. Chest pains, and heavy stomachs usually just wait around the corner. It can even make it difficult for us to sleep at night.

If YOUR tummy throws tantrums EVERY TIME you eat outside or have a hearty meal, then it is TIME to act on it!!!

When the tummy troubles call, we go back to our roots and find our grandmother’s savior herbs.

And what are those herbs??

– Saunf and Jeera

Saunf and jeera are in every dadima’s handbook. This solution has been passed on to us from generations.

Ayurveda and modern science – both back it up.

How Jeera helps in acidity and indigestion

jeera for acidity and indigestion

Studies [1] say that cumin activates the digestive juices in our stomach. And by doing so, it promotes better digestion. It also reduces acidity and gas trouble and relieves stomach pain and abdominal issues.

A study was done by NCBI on 57 patients with Irritable bowel syndrome(IBS). It states that cumin extract cured their IBS. Not only this, but it also helped with other gastronomical problems such as bloating and abdominal pain.[2]

However, Jeera has a strong zesty flavor. Thus making it not everyone’s cup of tea.

Jeera water makes a better choice, as it has a milder taste and can be consumed easily.

Using reliable products with jeera extracts is another option.

Herbal extracts have proven efficiency regarding biological actions. These take the necessary constituent of the herb and uses them to the full spectrum. Thus, one can opt for various methods to consume cumin seeds.

Cumin, when combined with other herbs can have many other benefits too, including weight loss, immunity boost and even maintain blood sugar level and cholesterol.

What makes Jeeragest so effective

Jeeragest is made of Jeera, Coriander, Saunf, and Garcinia Cambogia extract.

It combines all the beneficial properties of each of its components and makes each of them work efficiently.

This ayurvedic detox tea helps with indigestion and acidity and helps in solving multiple problems in our body. With jeera as its hero and other ayurvedic herbs to support it, it shows the following benefits when used regularly.

Benefits of Jeeragest

Improves digestion

It is beneficial for all kinds of digestive problems. The jeera present in it relieves you from gas troubles and even helps with Irritable Bowel Syndrome(IBS). It also gives relief from diarrhea as jeera is an antidiarrheal agent.

It also regulates and helps in the overall digestion of your food, thus preventing constipation troubles.

Relieves Acidity

It is an excellent antacid as all the ingredients used are cold in nature due to which it helps a lot in relieving from acidity. It is an excellent pain-reliever for stomach and abdominal pains

Helps you lose weight

It increases metabolism which helps in melting the excess fat from the body. The Garcinia Cambogia Extract present in it is known for reducing your appetite and blocking the formation of fat in your body. It also controls the blood sugar level in your body. 

Skin Care 

It improves skin tone and acts as an antioxidant for the body cells.  It has disinfectant and antifungal properties and thus protects your skin from fungal and microbial infections.

A study done by the Department of Biotechnology of Kurukshetra University states the presence of antioxidant properties of cumin seeds, which help our skin.[3] Further, due to the presence of Vitamin E, it also reduces the signs of premature aging, sagging skin, and age spots. 

Strengthens immune system

It has various nutrients such as iron, essential oils, vitamin C, and vitamin A, which helps our immune system. Jeera is known to be rich in Vitamin C, which neutralizes free radicals that cause many diseases such as cancer and heart troubles.

A 2011 study by NCBI shows its effects on the immune system. [4]

It makes the body feel lighter and energetic

It has coriander extract which helps to soothe our body, thus making us feel energetic. Coriander is known for its rejuvenating properties. It thus gives us, instant energy and freshness.

Helps with Tea, Coffee Addiction 

Jeeragest tea can be the best replacement for tea or coffee. If you feel tired or drowsy without your chai or coffee, then it is a clear symptom that you are addicted to caffeine. The best solution is to amp up your drinking choices by choosing better.

Dosage

In a regular diet, boil a half teaspoon of Jeeragest in 1 cup of water for 2 minutes. Strain and consume before each meal.

If you aiming for weight loss, then boil 3 tsp of Jeeragest in 1 litre of water for approximately 10 minutes. Strain and consume over the day.

Side-effects

There are no side effects of Jeeragest if consumed in the allowed dosage of upto 15 gms (3 tsp) per day. All the ingredients present in are ayurvedic, hence it is very safe to use.

Key Ingredients

Jeera, Coriander, Saunf, and Garcinia Cambogia Extract.

buy jeeragest to fight acidity and indigestion

Meaning of Prakriti and Vikriti in Ayurveda

There is an Ayurvedic saying “Satvaatma shaariram cha tryametatridandvat”. It means that the tripods of life are: satva (mind), atma (soul) and shareera (body). And these are the basics to know all about the meaning of prakriti.

Meaning of Prakriti

 

To know all about prakriti, Ayurveda focuses on these tripods. Further, it teaches their importance in sustaining the world. In doing so, it dives deep into the very formation of the universe. And then it relates it to human characteristics. Therefore, that the basic constitution of a human being is determined at the time of conception. Ayurveda calls this constitution as Prakriti. The Prakriti signifcantly influences our physical,mental and emotional tendencies, as well as our strengths and weaknesses.

The Sanskrit prefix “pra” means “original” and “kriti” means “creation”. Thus the meaning of prakriti comes out as at the time of “Original Creation”. 

When is Prakriti formed and what is meant by it?

 

To understand the meaning of prakriti, Ayurveda focuses on the time and nature of one’s birth. It states that at the moment of one’s birth a person’s physical and psychological tendencies become fixed. Just as you cannot change the shape of your body throughout the lifetime. Similarly, you cannot alter your prakriti. And it depends on factors such as

  • Condition of sperm, ovum, and uterus at the time of conception.
  • Food regimen adopted by the mother during pregnancy.

We often find people of different abilities and features. For instance, some are artistic, some athletic and some excel in academics. In the same way some have tendencies to be introverts or extroverts in nature. Some are excitable or calm while some are intense or laid back. All of these are just codes in our body. It all can be understood by the meaning of prakriti. As one learn more about the prakriti, they can be found in everyone and in everything. You can see them represented in varying climates, and even within individual species. 

Five elements of Prakriti.

 

Often in mythological books and dramas, we come across the term Panch-Mahabhoot. These are the five fundamental elements that make up the universe. Air, Space, Water, Fire, and Earth. Ayurveda claims that these elements are present in our body in the form of doshas.

Not only this, these doshas have a major impact on the physical, mental and psychological state of our body. In the years between 2014 and 2016, NCBI conducted many research related to this. It was to understand the meaning of prakriti. And it further proved all the Ayurvedic statements about Prakriti.[1][2]

To summarise, it was said that a person’s prakriti is the inherent balance of the three doshas at the moment of their creation.

 

The Three Doshas of Prakriti and their meaning

 

The three doshas that constitute our prakriti are VATAJ, PITTAJ and KAPHAJ.

Vataj composes of Space and Air.

Pittaj composes of Fire and Water.

Kaphaj composes of Earth and Water.

The unique ratio of vataj, pittaj and kaphaj within each one of us defines our Ayurvedic constitution, our individual blueprint of optimal health. These three doshas can answer every answer that you seek about yourself and your behavior. They govern your facial, physical and mental quotients. Every living creature has all three doshas within them. We cannot exist without a certain amount of each. However, most of us usually have two doshas that are dominant. 

A study was conducted by IAIM, Bangalore, Karnataka, and a few other institutions in the year 2015. It took data from a total of 3,416 normal healthy male subjects between 20–30 years of age. The result showed how various prakriti had dominance over a group of people and proved it scientifically.[3]

Meaning of Vikriti

 

Vikriti is the current state of these doshas in a person. Vikriti means “after creation”. And every factor in our life makes changes in our vikriti. It may be our lifestyle, environment or even the people that we encounter in our life. Besides, when we live against our prakriti, we support unhealthy patterns. And these patterns lead to physical and mental imbalances.

The state of all your doshas should be similar to the one that you had at the time of your birth. Only then you would be a healthy individual in and out.

There are many advantages that come along, when a person knows about the meaning of his prakriti. Firstly, he is able to know about the diseases which can occur more frequently in his body. Not only this, now he can make changes in his environment and lifestyle. And by doing so, he can balance all the doshas.

         Above all, Ayurveda says balanced doshas means a healthy body and mind. 

 

How Ayurveda can do what Modern medicines cannot?

 

Modern medicines have a solution for every disease. But at the same time it is the equal for every individual on earth. The way of treating is exactly similar. It doesn’t consider the fact that every human is different. On the contrary, Ayurveda identifies each person differently. And this is where Ayurveda shows its reliability.

Understanding the prakriti is a wonderful tool for appreciating our world as a force of nature. With time, the doshas can shed light on our personal nuances, guide us in improving our self awareness, and help us to understand how to best support ourselves when and where it matters the most.

Every person has a different prakriti and hence must have different treatments.

The doshas can detect imbalances before the manifestation of the disease. Thus, Ayurveda becomes a complete system of preventative medicine. You can prevent it, even before the occurrence of any illness. 

For any problem you possess, Ayurveda has the solution. And for every question you ask, your PRAKRITI and its meaning gives the answer.

 

 

Pre and Post Workout Meals

You take out time to hit the gym regularly from your busy schedule, You pack your gym bag, you make sure your gym outfit is comfortable, you buy right kind of shoes too but….

Is all that enough??

You must have seen many people doing workouts daily and taking a low-calorie diet too and still don’t reduce their weight. The reason could be as simple as they are not having their pre and post-workout meals or if they are taking, it’s not at the right time or not the right food!

Just like how your phone or laptop needs a charge, your body also needs fuel before starting that aggressive workout.

Pre-workout Meal

Why: By eating a pre-workout snack, we’re going to reduce muscle glycogen depletion.

What does this mean?

During exercise, the body converts glycogen into glucose which plays an important role in contracting muscles. This is where CARBS comes into play. We have to replenish Glycogen stores so they don’t run out.

When you are doing workouts at the gym you need to fuel up your body, as your body needs the energy to carry out that heavy workout. If you are doing a workout empty stomach, it will increase muscle protein breakdown, which means in simple words that your body will start eating up your muscles for energy purposes. If you are looking for muscle growth then that can only happen if the production of protein increases protein breakdown… this is where PROTEIN comes into play.

What: So now it’s pretty obvious what we’re supposed to be eating a combination of Proteins and carbs before our workout to protect our body to go in “catabolic” state. Now you may wonder as they say that carbs make you gain weight…..STOP. There are two types of carbs, simple and complex that you require at different time and for different purposes.

Nutrient-rich examples of pre-workout meals include:

  • Oatmeal with berries, a few nuts, low-fat Greek yogurt and water
  • Grilled chicken, egg whites, brown rice, green beans, and unsweetened-tea
  • Turkey and cheese sandwich on whole-wheat bread with lettuce, tomato, and avocado, sweet potato or fruit and water

When: As we discussed earlier timing is important, try to eat your pre-workout snack 30-60 minutes before your workout. If you work out early in the morning and don’t have time to eat hours before, try a granola bar, banana or even dry cereal or crackers 15-30 minutes before you get moving.

If the workout will be intense or extra long, pump the snack up to a peanut butter and jelly sandwich, protein bar or even a smoothie with whey protein, fruit, and water.

Post-workout Meal

Why: After a workout, your body is in the “Anabolic/Building” stage when your muscles are “recovering” and “replenishing”. If you don’t feed your body it’s going to start eating the protein/muscle in your body… and that will be the last thing that you want to happen.

Post-workout snack also allows you to gain more lean muscle, which leads to better metabolism and fat burning ability as well as faster recovery, with comparatively less soreness and future performance.

Therefore, try consuming the two macros in a ratio of 3:1 (carbs to protein).

 

What: Supply your muscles with carbohydrates to replace whatever glycogen was wasted off in exercise. Simple carbohydrates are ideal immediately post-workout because they break down quickly, such as fruits.

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins.

Consuming 1.1–1.5 grams/kg of body weight within 30-45 minutes after training results in proper glycogen resynthesis

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time

Exercise can cause muscle breakdown and high-quality protein, like milk, yogurt, eggs, cheese, and lean meats can help rebuild and repair muscle fibers.

Whey protein is a good choice after a workout as your body can digest it quickly and it contains the highest content of leucine, an amino acid that has been shown to help build and repair muscles after a workout.

Also, don’t forget to rehydrate yourself with fluid and electrolytes you sweated out during exercise.

Carbs: Include things like sweet potatoes, milk, brown rice, fruits, rice, oatmeal, potatoes, whole-wheat pasta, Dark leafy vegetables.

Protein: Animal or plant-based protein, Eggs, Greek yogurt, Cottage cheese (paneer), Salmon, chicken, protein bar, tuna, sprouted legumes, nuts, nut butter, avocado.

When: Although the timing does not need to be exact, try to eat within 45 minutes of doing a workout. The more you will delay having your post-workout meal the slower the rate will be for glycogen synthesis. For example, as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.

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