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Posts Tagged ‘Fish’

PCOS …..

Yesterday my teenage daughter happened to mention that many girls from her class are suffering from PCOS Or Polycystic  Ovary Syndrome ! many of her friends were showing one or many these symptoms . Almost 1 in 10-15 girls suffers with this .

PCOS is characterized by high levels of androgens (male hormones such as testosterone) from the ovary and is associated with insulin resistance. Small cysts called poly cysts usually, but not always, surround the ovaries and appear like a strand of pearls on an ultrasound examination. The cysts develop from hormonal imbalances.

Most women with PCOS have some level of insulin resistance and will experience weight gain in the abdomen, have difficulties losing weight, feel intense cravings for carbohydrates, and experience hypoglycemic episodes.

Signs and symptoms of PCOS usually appear at the onset of puberty when there’s a normal increase in insulin levels as part of human development. PCOS is linked to the development of chronic diseases later in life such as the metabolic syndrome type 2 diabetes, heart disease, hypertension, and endometrial cancer, so early recognition and treatment are critical to prevent these conditions. Because most adult women with PCOS aren’t diagnosed until after seeking help with infertility, early detection in adolescence could prevent financial and emotional hardships down the road.

Many of the signs and symptoms of PCOS can be detrimental to a young woman’s body image, particularly weight gain, excessive hair growth on the face and body, dirty looking patches on the skin called acanthosis nigricans (all of which are clinical markers of hyperinsulinemia), and acne.

Such symptoms can negatively impact the emotional health of adolescents at a time when self-image is developing. In addition, mood disorders are common among adolescent girls with PCOS.Such disorders typically stem from hormonal imbalances or struggles with body image. Not surprisingly, many girls with PCOS suffer from eating disorders as they attempt to manage their out-of-control weight gain, mood, and body image issues.

But a good news is that healthy life style comprising of right diet and regular exercise is the first line of management for PCOS along with prescribed medication.

Low Glycemic Index Diet helps with better insulin sensitivity and better menstrual regularity . Eating of complete mini meals at Regular intervals , limited portion size , avoiding simple sugars and junk food all these help towards better management of PCOS .

Omega-3 fatty acids—including alpha-linolenic acid, EPA, and DHA—are beneficial to women with PCOS because they can reduce insulin and triglyceride levels and aid in regulating hormone levels.Such foods include fatty types of fish or fish oil supplements, nuts, flax, and olive and canola oils.

Adequate protein in diet is also very essential .

One of the main ways that exercise seems to help PCOS is the way in which it helps to manage glucose and insulin. Exercise causes glucose to be taken from the blood and moved into the muscles, lowering the need for insulin at that time and improving the body’s sensitivity to insulin.

Remember that if we can manage insulin, we are better able to manage testosterone, the cause of a lot of our PCOS symptoms.

So friends if you come across any girl or woman suffering from PCOS she will definitely be benefited by regular exercise, right diet !!!!!


Low Haemoglobin and Anemia are very common in females especially in their 40s .
Last week my cousin was complaining of Fatigue and shortness of Breath for which Doctor made her do blood works which showed Iron Deficiency Anemia . It got me thinking about you all who should be aware of this common problem . 
Anemia is usually defined as a decrease in amount of red blood cells (RBCs) or the amount of hemoglobin in the blood(Haemoglobin is a metalloptotein which carries oxygen . )
It can be roughly divided into 
1) Anemia due to Blood Loss
2) Anemia due to less blood formation mostly Dietary faults
3) Anemia due to destruction of RBC s.
You may have come across some terms like Thalassemia, Sickle cell Anemia , Pernicious Anemia etc but Friends here i will discuss only  diet related Anemia which is common in ladies and especially vegetarians . 
Its also called Iron Deficiency Anemia . 
Iron-deficiency anemia (or iron-deficiency anemia) is a common anemia (low red blood cell or hemoglobin levels) caused by insufficient dietary intake and absorption of iron, and/or iron loss from bleeding which can originate from a range of sources such as the intestinal, uterine or urinary tract.
As blood is carrying less oxygen due to lowered Haemoglobin symptoms like fatigue, Breathlessness, irritability, Anxiety, reduced pallor are very common. Anemia creeps slowly so ladies tend to ignore it citing busy life but what they dont realize is that chronic Anemia will reduce their productivity and life quality . 
Also the perimenaupausal n menopausal erratic bleeding make it more difficult. 
Even vegetarian diets provide less Iron and Proteins so a calculated effort should be made to include foods prividing these. 
So my friends Dont ignore low Haemoglobin & Anemia . Go to the doctor , Find the cause for it . 
Doctors will prescribe Medicines to increase Haemoglobin but along with that If it is due to Dietary Blunders , its easily managable n reversible . 
Some Foods to help are meats, legumes, beetroot, green leafy vegetables, peanuts, broccoly, Apricots, ragi, nuts rtc but make sure you also have a Vit C source along with it like tomatoes so that there is a better absorption of dietary Iron .

Friends one more thing i will like to emphasize here is that if you have teen age daughters please make them aware of these issues . Today’s kids are so much into fast foods and skipping meals that they are sure to be Suffering with Anemia . I can see so many of my daughters friends complaining of Fatigue, bad skin, Hair Loss, weakness that we as mothers should change our diets as well as our daughters diets . 

So Gorgeous 40 +/- ladies Just tweak your diet here n there n get those rosy lips and pink cheeks back .