Before you go on a detox-
- Reduce the amount of caffeine intake
- Avoid refined sugar, artificial colors and flavors, alcohol, refined flour products (maida), bakery products, carbonated drinks and meat
- Drink 8 to 10 glasses of water preferably hot water
- Maintain a daily exercise routine of minimum 30 minutes at least three times a week
- Eat whole grain products like oats, whole wheat foods, and brown rice
On the day of detox-
- Take a glass of warm water with juice of half lemon and teaspoon of pure honey first thing in the morning around 6 am
- Wait till you feel hungry. Once hungry, take a bowl of fresh fruits- apples, papaya, sweet lime, melons and any seasonal fruit except banana. Or, you can go for a bowl of dried fruits like apricots, dates; raisins (black and white) avoiding any nuts like almonds, pistachios and cashews. The portion of this breakfast should be about a cup
- Drink plenty of hot water or freshly extracted fruit juice. Strictly avoid canned juices
- Eat fruits, fruit juice, dried fruits, clear vegetable soup , freshly cut vegetable salad with little curd (no salt) whenever hungry
- Exercise should be kept moderate e.g. a 30 min walk
- Do not sleep during the day. Avoid watching TV, browsing on social media etc. to help the mind focus completely on the detox
- Practice Yoga- pranayama, shavasana etc to help your body detox
- Take a warm water bath, scrubbing your body thoroughly with a loofah.
- Drink homemade herbal tea like lemon grass tea, coriander-cumin kashaya etc.
- Never go hungry! Eat fruits whenever you are hungry. If very hungry you can take bowl of oatmeal porridge with little milk and raisins. Or else continue the fruit fast and end the fast in the evening with clear vegetable soup, vegetable salad or oatmeal porridge
- Do not eat any fruits after sunset. Take dinner at around 6.30 or 7 pm. Keep a gap of three hours between dinner and bedtime
Day after detox-
- Take a glass of warm water with lemon juice and honey and wait till you are hungry
- Take a light breakfast of oatmeal, just fruits, millets etc.
- Do not have tea or coffee. Green tea, flower tea or herb tea are fine.
- Drink plenty of water. Snack on a fruit or two during mid-morning. For lunch take rice daal/mung bean or lentil soup or vegetable salad or vegetable soup
- Avoid eating spices (garam masala), fish and meat for up to three days past the detox. Tea can be resumed on the second day after detox
- Exercise regularly. Get at least 6 to 7 hours of sleep. Practice yoga
Important things about the detox-
- You may not lose weight immediately after detox. It will take you three to four sessions of detox to start losing weight
- You can repeat the cycle after 15 to 30 day depending on your strength
- It is normal to get more then 4 or 5 loose bowel movements on the day of detox. Do not panic and drink plenty of water. Do not take very sugary fruit juices like sweet lime if you get more than 10 motions
- You may get heaviness in the head, feverish feeling during the detox which is because of toxin expulsion by the body
- Feeling some amount of weakness is normal after the detox
- Apart from the fast you can continue the other diet rules on daily basis
Our new wellness clinic (2nd branch in Malleshwaram-Bangalore, India) for various Ayurvedic treatments and Yoga was opened on 15th Aug 2017.
Following therapies and treatment options are available
- Online Consultation
- PCOD / PCOS management
- Weight Loss, Skin and Hair loss Issues
- Detox therapy
- Allergies and Wheezing
- Joint Pains
- Ayurvedic Detox
- Arthritis Management
- Psoriasis /Eczema
- Children’s Health Mgmt
- Diet and lifestyle plan
- Panchakarma Treatment
- Yoga classes for specific disease management
- Children’s Counselling
- Medical Consultations
- Ayurvedic Beauty therapies
In case of any queries , appointments please contact by phone or filing in details below.
Each individual is unique and so is their PCOS! Not all women with PCOS have weight issues. PCOS can affect both thin as well as obese women. Not all women with PCOS have menstrual irregularity. Also, while some may have delayed or scanty periods due to PCOS, other suffer form heavy bleeding and prolonged period in PCOS. Although insulin resistance triggers the hormonal imbalances in PCOS, not all women show high levels of insulin or high blood sugar in their blood work!
Although, many women suffer from facial hair/ hirsutism, not all have high levels of testosterone. Just the way we manage all these varied presentation of PCOS differently for every patient, planning meal plans also needs customization!
Creating your own meal plan for PCOS is very simple and a great DIY activity. Here are 5 simple rules that you can follow to design your own PCOS meal plan.
- Identify your problem areas: Understanding your PCOS is the first step to designing
any meal plan. Which of the following is affecting you:
- Weight gain/ difficulty in loosing weight
- Hunger pangs, food cravings , binging or lack of appetite
- IBS, constipation, acidity or stomach bloating and gases
- Body aches, pains, muscle spasms
- Menstrual irregularity- heavy bleeding/scanty bleeding, delayed periods/periods occur too often
- Stress, moods swings, PMS, depression/anxiety, sleep disturbances\
- Lack of energy, exhaustion
- Hair loss
- Facial hair
- Pre-diabetic changes (HbA1C- 5.7-6.4%, Blood Sugar higher than normal)
Shortlist which of the above areas affect you. Based on your list you can start working out a meal plan. You may need the guidance of a professional in case you are not able to understand this area on your own.
2. 5 meals a day:
To ensure hormonal balance in PCOS, eating every 3-4 hours is a must. This eating pattern helps in regularizing insulin functions and ensures steady blood glucose levels- which are a must! Giving long gaps between two meals or skipping meals fuels hormonal imbalances and weight gain in PCOS.
5 points to remember are:
- Have your breakfast within 45 minutes of getting up. This ensures optimum insulin functions. This habit also helps get rid of lethargy and exhaustion, which are triggered by insulin resistance.
- Portion of every meal should be eat 3/4 of your capacity. This helps in regularizing hunger and intake. Also, it helps in preventing overeating.
- Have your dinner as early as possible. Metabolism and digestion slow down after sunset. Hence, in PCOS where metabolism and digestion are already at their rock bottom, early dinner is a must.
3. Keep it simple:
Keeping your PCOS meal plan as simple as possible, is the key to make it a sustainable and doable meal plan. PCOS meal plan needs to be deigned based on your ethnic eating habits which are familiar with.You can include super foods which are not a part of your ethnic eating habits. However, major portion of your meals should be foods which you and your body is familiar with. This make sure that you don’t have to learn special or complex skills or recipes. If you have to start learning too many new skills in kitchen, this is where most people give up on meal plans. Also, designing a meal plan which is way out your comfort zone in also makes it less sustainable and less mentally acceptable to many women.
- Choose recipes which have less than five ingredients and take no more than 20 minutes of cooking time
- Choose one pot meals that are loaded with whole grains and veggies
- Keep it economical! You don’t have to go broke in order to manage your PCOS. Budget your monthly grocery and food expenses to keep your meal plans economical. Use those coupons, in store offers and sales to get value for money while you shop for groceries
4. Wholesome is the rule:
Every meal, be it breakfast, snack , lunch, evening snack or dinner; make sure to include wholesome ingredients. Organic, locally grown foods, super foods, whole foods and seasonal foods are the once which will help you get rid of PCOS.
5. Final steps for designing PCOS meal plan:
- Make a grocery shopping list with with all the healthy food that are available in your area.
- List down 7-8 each of breakfast, snack, lunch, dinner and healthy desert ideas. Find recipes which are easy and print them. Make a binder book of these recipes and keep them in your kitchen for easy reference.
- No meal plans work without planning! Every Saturday plan your next week meals based on your recipe book and your grocery list and stick to it.
These are some pointers that can help you get organized with your PCOS management. Remember it takes at least 90 days to form any good habit. Do not give up on your PCOS meal plan unless you have tried it word to word for three to four months.
To make your PCOS meal plan work , include a healthy exercise and Yoga routine to go with it. Also, see your doctor regularly in case your require medications and regular check ups.
Today – Oct 2nd is M K Gandhi’s Birthday, also known as “Father of the Nation”. We all know Gandhi-ji for his immense contribution to India’s freedom struggle, non-violence movement and his experiments with truth. However, there is little known about his immense contribution to healthcare in India.
While in South Africa, Gandhiji had written several articles on health ( no blogs in those days 🙂 ) for Indian Opinion under the “Guide to Health” topic. Later, Gandhiji wrote these chapters while he was conﬁned in the Aga Khan Palace at Poona during 1942-1944. To him the subject was so important that he hesitated to release them at once,and took time to go through them again and again till the treatment was to his full satisfaction.He intended to correct these chapters if his ever-growing experience so dictated. The original was written in Gujarati and Gandhiji got it translated into Hindi and English by Dr. Sushila Nayar under his own guidance. He also went through both the translations to give them the ﬁnal touches.
You can refer and download this from
Also,Vaishnava jana to is one of the most popular Hindu Bhajans, written in the 15th century by the poet Narsinh Mehta. It is in Gujarati . The bhajan was included in Mahatma Gandhi’s daily prayer. A good version of this sung by Lata Mangeshkar is available for listening at http://www.youtube.com/watch?v=kIvCtJEispY
Happy Gandhi Jayanthi to all !!!