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
Spearmint is emerging as the most promising herb in controlling facial hair growth in PCOS. Does it work? If yes, why does it work? Watch my new video on YouTube!
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.
Have you been ignoring a nagging lower back pain? Ever dismissed a constant yellowish, greenish or watery vaginal discharge as ‘nothing serious’? These nagging issues which most women prefer to put on the back burner, could be pointing towards a common, yet serious condition called Pelvic Inflammatory Disease a.k.a. PID!
Pelvic inflammatory disease is one of the most common and preventable causes of infertility in women. It is an infection of the upper genital tract most commonly due to sexually transmitted diseases. Ayurveda offers safest, long lasting and best solutions for PID by eliminating root causes of inflammation in the body.
You can suspect PID if you experience the following signs and symptoms:
- Dull pain lower abdomen and pelvis (area below the navel)
- Lower back pain
- White, yellow, green or watery vaginal discharge many a times with foul odor
- Abnormal vaginal bleeding in between periods or after intercourse
- Pain during intercourse
- Frequent fevers with chills
- Painful urination or difficulty while passing urine
Your Immune system and PID:
Harmful bacteria are always present in the vaginal tract. Yet, they never lead to diseases due to the costant vgilance of strong immune system. Microorganisms can lead to a full blown infection only when our body’s defenses are poor or weakened due to faulty diet and lifestyle. Treating PID with conventional treatments like antibiotic therapy will help control symptoms. However, they cannot prevent PID from recurring. Strengthening your immune system is the most crucial aspect and the largest benefit of treating PID with Ayurveda. Tips from Ayurveda to strengthen your immune system are:
- Eliminate causes of inflammations: Avoid food which trigger inflammation like red meat, fat rich food like cheese, refined sugar, refined flour, overtly spicy and food.
- Include foods which boost immunity: Include plenty of bitter and astringent vegetables like asparagus, lettuce, spinach, cucumbers, fresh coriander etc. Spices and herbs like turmeric, ginger, cumin, coriander,fennel, mint, parsley etc. help in strengthening immunity.
Ayurvedic herbs effective in PID:
Ayurvedic medicines help in PID by balancing digestion, boosting immunity and reducing inflammation. Ayurvedic medicines that can be used in PID are:
- Ashoka (Saraca indica)– Ashoka is popularly used in the form of Ashokarishta in Ayurveda. It has powerful
anti-oxidant properties and helps in reducing inflammation in PID. Owing to its astringent qualities, Ashoka works as a uterine tonic and boosts the health of reproductive organs. Apart for PID, Ashoka can also be used for regularizing menstrual cycle in PCOS.
- Turmeric (Curcuma longa)– Turmeric, a highly effective Ayurvedic herb and popular Indian spice is extremely beneficial in PID. It’s antimicrobial properties are at par with anti-biotics. Hence, turmeric helps in bringing down infections and also strengthens immunity in PID.
- Dhataki (Woodfordia floribunda)– Use of astringent herbs like Dhataki is commonly seen in Ayurveda in the treatment of various gynecological disorders. Dhataki is an ingredient of classical Ayurvedic powder combination Pushyanuga churna, often prescribed in PID. Antimicrobial and anti-inflammatory properties of Dhataki surely make a must-use herb in PID.
- Daruharidra (Berberis aristata)– Daruharidra helps in reducing inflammation of reproductive tissues in PID.
Due to its anti-microbial properties, it helps in controlling the infection. Daruharidra is used in Ayurveda in the treatment of several conditions like IBS, colitis, eye disorders etc.
- Nagakesar (Mesua ferrea)– Fragrant flowers of Nagakesar are used in Ayurveda in several Gynecological conditions. Nagakesar has astringent qualities and helps in reducing muscle cramps, vaginal discharge and infections in PID.
These herbs work well for women suffering from recurrent attacks of PID. However, complications of PID like tubal blockage and infertility require detailed consultation and prescription medicines by a qualified Ayurvedic physician. Also, any patient experiencing severe abdominal pain, high grade fever with vomiting etc. in PID should see a doctor immediately as it may require emergency treatments.
Disclaimer: Advice given above does not replace treatment or medical advice and is for information purpose only.
Weight loss with PCOS is difficult beyond description. Way beyond the adjectives of herculean task, uphill climb and all others that you can use. Hence, I prefer not to use any adjectives. It’s tough alright! In fact, losing mind, hope and patience happens much sooner than losing weight in PCOS. I witness my PCOS patients struggle with weight loss every single day.
PCOS is a complex metabolic disorder which makes weight easy to gain and hard to lose. After years of working with PCOS patients, I would like to share 3 diet rules that work for real. Here are three rules that have worked for every single PCOS patient that I have worked with for healthy, sustained and successful weight loss.
- Breakfast matters
When you eat your breakfast is as important as what you eat for breakfast! Eating your breakfast within 30-45 minutes of waking is extremely important for optimum insulin functions and weight loss (Insulin resistance- an imbalance of insulin functions is one of root causes behind PCOS). Include plenty of whole grains, good serving of protein and vegetables in your breakfast.
- Eating and not starving is what makes you lose weight
Cutting down on food intake in the name of calories is one of most common and damaging move made by women with PCOS. Reducing food intake worsens insulin imbalance and leads to more weight gain especially around the mid-section. Also, it reduces energy levels, triggers hunger pangs and fosters unhealthy binging.
Eating healthy food every three to four hours is the key to lose weight in PCOS. For adopting this habit preplanning your meals is must! Plan your one day or one week worth meals and shop for groceries accordingly to adopt this most important PCOS diet rule.
- Superfoods Rule
Super foods are foods rich in anti-oxidants, minerals and vitamins. They give your health that extra boost which is needed to overcome imbalances especially in PCOS. Include as many superfoods as possible in your daily diet to experience a natural, steady and sustainable weight loss. Superfoods that are a must have for weight loss in PCOS are:
- Avocado (1/5th of a medium size fruit every day)
- Walnuts ( 12-14 halves per day , better had in the evening)
- Millets (Foxtail millet, Finger millet, Pearl millet)
- Probiotic foods– Yogurt, buttermilk, kefir, tofu, tempeh, kombucha etc. and other fermented foods like Idli, dosa, dhokla, sourdough bread etc.
Apart from these diet rules for PCOS weight loss, avoiding problem foods like wheat, milk, white sugar and junk foods is equally important. Also, regular workout and Yoga should be planned depending on individual body type and feasibility.
Yo- yo diets, weight loss programs promising near magical weight loss, boot camps and what not- short term solutions DO NOT work and are not recommended for PCOS. Keep it simple and feasible when it comes to weight loss. Also, remember that weight loss is a part of being healthy and not the definition of health itself. Make your weight loss in PCOS a memorable journey that you enjoy and feel good about!
Leaky gut syndrome is the new kid on the block when it comes to gut inflammation. Ayurveda has a unique understanding of leaky gut and the plethora of debilitating symptoms. be it PCOD, allergic conditions or an overall poor health..have you thought about Leaky gut?
Medical fraternity still debates the existence of leaky gut. However, the serious impact of this condition on an individual’s health and the rising number of people suffering from it surely warrants attention!
Ruth Dsouza Prabhu published this highly informative feature on leaky gut syndrome in the May edition of Smartlife– a fashion and lifestyle magazine of The Week.
My take on Ayurvedic management of leaky gut syndrome has been featured in this article. Click the link to read full article Bowel bother