మా గురించి

MARCH 15, 2015, EDITOR అవీ, ఇవీ, 4

WE ARE HORMONE BEINGS :

రచన: డా.జానకి బడుగు

HORMONES LIKE THYROID,INSULIN, SEX HORMONES, GROWTH HORMONE ETC, CONTROL METABOLISM, SEXUAL DEVELOPMENT , GROWTH, FERTILITY AND MANY MORE THINGS IN HUMAN LIFE …THAT'S WHY WE HUMAN BEINGS ARE HORMONE BEINGS. MIND YOU "TO ERR IS HUMAN ..BUT TO ERR HORMONE IS METABOLIC DISASTER". HORMONES CONTROL BOTH MEN AND WOMEN ALIKE. IN THIS ISSUE LETS SEE HOW THEY IMPACT WOMEN. BEFORE WE GO INTO DETAILS OF HORMONE PLAY IN WOMEN AT DIFFERENT STAGES , HERE ARE 8 ESSENTIALS FOR A PERFECT WOMAN :

Eat well balanced diet. Five food groups are important in keeping up the balance. Your plate must contain carbs, protein, fruits , vegetables and milk or milk products.

Extra physical activity apart from regular chores is an important USP for keeping fit. Enjoy the exercise you love.

PMS ( Pre Menstrual Syndrome ) is most common because of changed lifestyle. Have extra protein during this time as proteins are basis for hormone balance. Add flax seed or fish oil supplements to meet up omega fatty acid requirement and lessen the bloating condition of PMS. Egg white , non veg , fish, soya and legumes are rich sources of proteins.

Bone health is very important for women as they go through the process of pregnancy and lactation when major bone reserves will be used up. Having 300 ml of milk per day along with curd in the daily menu helps build up strong bones. Eat vitamin C fruits for greater absorption of calcium . Physical activity helps strengthen the bones.

Hemoglobin is another component that needs attention. Right levels of hemoglobin gives you stamina and staying power. Eat iron rich foods along with protein and vitamin C. non veg foods, dates, greens are rich sources of iron. Fresh citrus fruits give plenty of vitamin C. Non veg foods have heam iron which will be directly absorbed and improves hemoglobin quickly.

Prevention is another tag line for women. Daily dose mantra : bowl of fresh fruits and vegetables, hand full nuts , cup of greens and 8 glasses of water is a must to prevent heart diseases , keep up the liver condition , flush out toxins and maintain good gut.

Relaxation and good night sleep helps to rejuvenate the body and mind . Banana, bread , milk helps in relaxing the mind and body by releasing serotonin. Exercise helps to release feel good hormones that does the trick of looking good.

Me time . Enjoy a special time for yourself so that you give your best time to your family.

ROLE OF HORMONES IN WOMEN'S LIFE .

1. EVERY MONTH CYCLIC CHANGES ( MENSTRUAL CYCLE)

2. DURING PREGNANCY AND LACTATION

3. MENOPAUSE TIME.

MENSTRUAL CYCLE: EVERY MONTH A WOMAN UNDERGOES A GREAT PLAY OF HORMONAL CHANGES ,WHICH ARE MOST IMPORTANT FOR CREATION. EVERYTHING GOES WELL IF ALL IS WELL. BUT BECAUSE OF LIFESTYLE CHANGES WE SEE A COMMON PROBLEM CALLED PCOS IN MANY WOMEN…..

PCOS ( POLY CYCTIC OVARIAN SYNDROME) …As the name indicates it is a condition in which multiple issues exists such as …

• Irregular menstrual periods

• Hair growth on the face, chest, stomach, back, thumbs or toes

• Acne, oily skin and dandruff

• Weight gain

• Weakness or excess hunger

• Hair loss

• Infertility

• Depression

If you have any of these symptoms in combination than, you may be heading to PCOS, see your physician. Five to 10 percent of young women have a hormonal disorder called Polycystic Ovarian Syndrome. Women with PCOS often have insulin resistance (the body does not use insulin well), resulting in too much insulin in the blood. Excess insulin has been related to an increase in production of androgen, a male hormone made in fat cells, ovaries and adrenal glands. The result being with all the symptoms above!

Diet for PCOS

Good news is research has shown changing eating habits and getting more exercise helps to manage PCOS. By just losing 5-10 percent of weight –

• one can get normal menstrual cycles

• regulate blood sugar

• increase chances of conceiving

HOW TO DO IT ?

Eat more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, cheese or yogurt. These foods help lower your blood sugar, improve your body's use of insulin and normalize hormone levels.

Three must diet tips for PCOS

• Don't skip meals. Eat three major meals with in between snacks

• Change the composition of each meal by including fruit and vegetable

• Protein source in every meal is a must. Protein sources are egg whites, lean meat, fish, whole grains, low fat cheese/paneer and whey protein. Go for regular physical activity , it will alleviate many symptoms of PCOS and improves lean mass in the body.

LIFE STYLE CHANGES:

30 minutes of walk is just enough to make your hormones work.

Sleeping on time actually initiates hormones to work on time.

Food on time is the fuel to hormones on time . Protein is the key for hormone synthesis.

PCOS DIET and life style changes : ( box item )

6 am: before work out or jogging : 2 dark dates + 4 walnuts

7 am: After work out : 250 ml soy milk

9am : breakfast: veg salad with pinch of methi powder , pepper salt and lime

2 idli + samabr or chutney

11 am: fresh fruit

1pm: lunch: veg salad with pinch of methi powder , pepper salt and lime

brown rice 1 cup + dal and greens

1 cup curd

5pm: fresh fruit + 30g mixed nuts + green tea

8pm: dinner : same as lunch

Pregnancy and Lactation :

A single cell turning into a baby of more than 7 million cells is nothing but hormonal action and the nutrient milieu available around the embryo. Huge hormonal changes occur during pregnancy and lactation to aid in successful outcome of pregnancy. Extra weight gain during pregnancy is hormone mediated to store of nutrients for lactation. During pregnancy complete balanced diet is important. Lactation demands extra calories than the pregnancy as there would be manufacturing of milk.

Pregnancy is a normal process of life but however due to rapid changes in lifestyle, in many women pregnancy is becoming a physiological stress due to which conditions like thyroid or gestational diabetes erupt, which again hormone related metabolic conditions. Management of these situations without hampering the growth of the fetus becomes primary. Studies show an appropriate diet do go a long way in giving successful pregnancy outcome.

what can you do to avoid health issues :

maintain ideal pre pregnancy weight

take well balanced diet with folic acid and iron supplementation

embark appropriate fitness regimen

health counselling and assessing risk factors with your treating doctor

Typical diet for pre – pregnancy and pregnancy : ( box item )

6 am: before walking : 2 dark dates + 5 walnuts + 2 anjeer

7 am: After walking : 250 ml milk

9am : breakfast: 1 egg + fruit

2 idli + samabr or chutney

11 am: green soup

1pm: lunch: veg salad

brown rice 1 cup + dal and greens

1 cup curd

5pm: fresh fruit + 30g mixed nuts + buttermilk or juice

8pm: dinner : same as lunch

10pm: before bed : 250 ml milk + 2 dates

Typical diet for lactation : ( box item )

6 am: before walking : 2 dark dates + 5 almonds + 2 anjeer + 250 ml milk

9am : breakfast: 1 egg + fruit

2 idli + samabr

11 am: green soup + handful mixed nuts

1pm: lunch: veg salad

brown rice 1 cup + dal and greens

1 cup curd

5pm: rice flakes upma + fruit juice

8pm: dinner : same as lunch

10pm: before bed : 250 ml milk + 2 dates

keep fresh fruits, nuts , butter milk and juice at the bed side , to feed yourself after every time you feed your baby in the night.

Menopause :

A young lady walked into my clinic for her diet. After completing her diet prescription, she asked about her mother. She said her mother is over 45 years of age and thinks that her life is over, and does not take much care about herself. I appreciated the girl for her concern for her mother. So dear ladies its not a pause , but you have entered your second youth ! Yes , a woman if she takes good care of herself will glow in her forties to early sixties, which is a long innings to fully live life and contribute to family and society in a great way. So here it is ..how make it work for you ladies …..

Weight : many women tend to put on weight after each delivery and lactation which leads to over weight and irregular body shape. To get back to near normal weight , diet and exercise only will work.

What diet ? : control the portion size of the food. Remember you can eat anything but control is important. Be with fruits and vegetables once a week. This will help in maintain your diet and also cleans up the system , brining back your glow on face.

What exercise ? : walking would be most simple and ideal at any given point of time. How much ever work you have at home or office , it will not replace a regular walking regimen. Walk like a soldier with your shoulders dropped straight, chin up and buttocks pulled inside. Do it as fast as you can and sweat it out. This will help burn fat, shape up and releases feel good hormones called pheromones , which is an ultimate kick to live life.

Hormones : this is the time women go into a transition period of completing the cycle of fertility. Menopause will set in slowly and hormones would play havoc on psyche and body. Get ready for this. Keep up the estrogen levels by having soya products once every 3 days. Eat 10 walnuts per day. Mix a pinch of flaxseed powder in buttermilk and drink it every day.

Skin : having a glowing skin is an ever lasting issue for all in spite of everything. Age patches are most common on cheeks, which is a great deal lowers women's self esteem. Remember it is simply a process of growing age and brown spots will come and go away with their own discretion. But to get the glow on your face is at you own discretion .!

How ?: 1 cup of green leafy vegetable every day. Anyone of these fruits is a must every day – grapes/pomegranate/guava/banana/pineapple . 2 glasses of butter milk every day.

Hair : receding hair on forehead and thinning of hair , losing luster are most common. If you cannot stop hair loss, change the style , it will give a total make over and boosts up confidence.

Hair grow food: 2 eggs per day with one yellow in breakfast. If you don't eat egg , cheese is a must, unsalted 30g of cheese per day. One glass of milk and one cup curd helps too. Getting peaceful sleep is essential. You can also try antioxidant supplement therapy for sometime to arrest the losing process.

Health issues : a) urinary tract infections are most common .. what diet ? take plenty of liquids with lemon added to it. Pomegranate , pine apple , apple and orange juices are very important. Care : wash genital area after every time you pass urine and after sex. Wash from front to back. Remember urinary tract infections occur most commonly because of Ecoli bacteria which resides in rectal region and part of intestines.

B) white discharge is also a common problem. Take butter milk and curd in excess till the problem is solved. Vitamin C supplement helps. Fruit juices helps in changing the pH of vaginal walls which will control bacterial invasion.

So design your daily menu accordingly and njoy the most fruitful years of your life.