Stress = oodles of weight

We are all aware about the fact that how fit our ancestors were and that’s because they were quite chilled out and never took stress about anything! But in today’s fast paced life we are constantly running around the clock, carrying worries over our shoulders all the time. STRESS! Is one of the leading causes for almost all the diseases today.

Ever wondered what can be the reasons for weight gain apart from your irregular diet or poor exercise? Hmm! stress yes, it can be one of the leading causes for obesity. So does that mean anyone who is stressed should be obese? No, it’s not necessary but we need to find the right ways to keep stress at bay.

What is Stress? 

Let connect it with an example suppose you have an exam at 10 am and it is already 9 am in the clock and you are yet to leave the house since you woke up late. Your mind starts wondering what if i reach late and miss the exam, your legs start shaking; you bite your nails, run around the house getting ready as quick as you can. Physiologically, there is a sudden shoot of adrenaline and cortisol. These hormones make your heart beat run

faster and the blood supply to your muscles heart and other important organs is at the fastest speed.
Sometimes, stress can be beneficial as it makes your mind work quickly in case of any emergency. But, the stress everyday over the years does definitely ruin one’s health adversely

How does Stress make your body put on weight? Cortisol, one of the hormones in human body is secreted abundantly when your body is under stress and since your body doesn’t understand or realize that you aren’t undergoing any physical activity and so it keeps replenishing the stores and in return it gives rise to your hunger pangs. Eventually, you crave for more sugar and carbohydrates thus landing your body to store more visceral fat, making you put on more weight.

How does a good diet reduce stress?

What you eat has a very important role in terms of breaking down your stress. If you follow a good diet combined with good amount of exercise then you can definitely keep a check on getting your stress levels down.

Here are some super foods that can help you reduce your stress levels:

• Broccoli: This cruciferous vegetable contains folic acid that helps reduce stress.

• Whole grain cereal: Having whole grain products when under stress releases serotonin. This gives you a feel-good effect and reduces your anxiety levels to a great extent.

• Dark chocolate: Good news for those in love with dark chocolates! It indeed is an endorphin producing food that helps boost your mood and reduces stress levels. The dark chocolate must contain 70% pure cocoa.

• Green Tea: No wonder everyone advice's to have a cup of green tea everyday. The antioxidant properties and availability of dopamine help elevating mood and creating a positive mood.

• Cottage cheese: Having this for breakfast gives you healthy proteins and gives you energy for the day and stabilizes your blood sugar. This prevents mood swings.

• Yogurt: Yogurt is a calcium-rich snack that keeps irritability at bay. Calcium helps stabilize emotions when stressed and will help fight the monthly, stressful symptoms of PMS.

PMS : Cheer Up Your Mood Ladies!

A big shout out to all you girls out there for those days when you are feeling low, need a day off from work but can’t, have mood swings, want to just lie down and cry over the abdominal pain and most of all just be yourself and not want any disturbance from the outer world. We are all in it and can share the similar feeling! So here we are to cheer you up and give you some good news.

There is plenty of stuff on the plate which is totally yours during these 5-7 days of the roller coaster feeling.

What is PMS?                       

PMS (Pre Menstrual Syndrome) is a complex mood symptom which worsens usually a week prior before the onset of the menstrual cycle. Irritability, fatigue, restlessness, low concentration, depression etc are one of the most common symptoms noticed. Some physical symptoms like bloating, acne, appetite changes, tenderness of breasts can also be noticed.

 So how do we deal with it?

• Eat 6 meals – small quantity meals at regular time interval which will keep your sugar levels up and keep your mood cheerful.

• Ensure you get enough calcium regularly

• Have good Intake of Vitamin E rich food items.

• Avoid your alcohol consumption.

• Cut down on your salt intake.

• Have a lot of potassium rich food.

• Drink plenty of water which will avoid bloating.

So let’s keep these foods items in the grocery list every month-

Bananas and pumpkin seeds: PMS can give you lots of water retention. Magnesium is a great way to reduce water retention. Bananas and pumpkin seeds serve the purpose. Bananas are rich in melatonin that regulate the body’s rhythm and give you a good night’s sleep.

Quinoa: It is high on fibre; it has double the amount of fibre compared to the other grains. It is rich in iron and Vitamin B12 which gives your body fuel during this stressful condition. The complex carbohydrate in it also helps you avoid mood swings.

Broccoli: Broccoli has calcium, vitamins A, C, B6, and E, potassium, and magnesium — nutrients that help alleviate PMS symptoms. It also contains fibre that helps avoid bloating. Broccoli contains 91% water, so intake of this green vegetable reduces puffiness, gas and fatigue.

Salmon: this is a super-rich food in Omega 3 fatty acids that helps in menstrual relief. Many researches have

stated that those women who received a 6 gm daily dose of fish oil had considerably less abdominal pain and cramps.

Avocado: another fruit rich in Omega 3 fatty acids that fight inflammation and reduce pain caused by menstrual cramp.

Yogurt: A low fat one is usually the best form. Yogurt is rich in probiotics that keep you away from gas and bloating and a good source of calcium that is well known to keep you away from depression.

Sweet potato: a rich source of Vitamin B6, it is well known to keep your mood and energy levels elevated.

Ginger: it helps to reduce your mood swings and bloating.

Additional tip: Eat bananas as much as you feel like these 5 days. Quinoa boiled well with a dash of broccoli and some pumpkin seeds can make a good breakfast option or an avocado dip (squashed avocado with little lemon juice and some yogurt.

Treat yourself ladies because you’re special!

Addressing The Thyroid Challenge

Amongst the other common illnesses, thyroid is another alarming disease that is found in most of the population, especially females on a larger scale. The growing incidence of thyroid is very surprisingly related to our lifestyle. Excessive or poor secretion of hormones in the glands leads to a lot of issues in the human body.

Malfunction of the thyroid gland leads to issues with metabolism as well as the manufacture of proteins.

The thyroid – a small gland in the neck, located just underneath the Adam’s apple – has two main functions which are essential to the health of the human body: to maintain the proper concentration of calcium ions in the blood stream and to regulate metabolism, including the digestion and processing of proteins. Many of us don’t even realise we are suffering from this ailment unless  we face certain extreme health conditions. It’s very important to understand the symptoms before any actual suffering.

•     Hyperthyroidism: (high production of thyroid hormones): hyperactivity, mood swings, insomnia, chronic tiredness, muscle weakness, sensitivity to heat, unexplained weight loss, loss of interest insex.

•     Hypothyroidism (low production of thyroid hormones): unexpected weight gain, tiredness, depression, sensitivity to cold, dry skin and hair, muscleaches.

Home Remedies:

•     Increased water intake: Water is the whole and sole nutrient that helps regulate all the body mechanisms and processes neatly. Similarly, to ensure a healthy thyroid balance having 10-12 glasses of water a day is a necessity. Researchers have also stated that ensuring a good quantity water intake has proven weight loss as well in many hypothyroidismpatients.

•     Vitamin A: Proper functioning of the thyroid gland and treatment from any imbalance in the hormonal levels is taken care off by Vitamin A. Rich sources are carrots, green leafy vegetables, pumpkins etc. which can be easily available in themarket.

•     Walnuts: Walnuts are considered a power house of Omega 3 fatty acids and also provide the required amount of iodine to the gland for regulation and treatment of thyroid issues. A handful in the daily diet should suffice for the daily requirements.

•     Flax Seeds: Flax seeds and flax seed oil is another rich product in omega 3 fatty acids that help in regulating the thyroid functions and work in case of any crisis. Sprinkling flax seed powder over fruits and salad preparations is one great idea of incorporation in the  daily diet.

•     Ginger: Ginger can be included in herbal tea, chewed raw or can be incorporated in vegetables. Ginger has anti-inflammatory properties plus a power house of minerals like potassium, zinc and magnesium.

•     Coconut oil: The fatty acid in coconut oil helps in the working of thyroid glands. It also brings a good change in the metabolism that lowers down the thyroid problems. Add 2 tablespoons coconut oil to milk and have it in breakfast.

•     Fish oils: Fish oils have proved to increase immunity and fight inflammation. It is also well known to reduce thyroid problems. It contains the best natural minerals and organic elements that cure thyroid from within.

How Do We Prevent Hormonal Imbalance Naturally?

Consumption of zinc rich food: It's one of the most powerful mineral that will prevent conversion of testosterone to estrogen in the body. Researchers also found out that most of the population who suffered from hormonal imbalance had zinc deficiency. Most of the times when we suffer from zinc deficiency we notice loss in energy levels, sex drive, reduced muscle mass and bloating. Hence this mineral plays a vital role in reversing hormonal imbalance. Whole grains, fortified breakfast cereals, oysters, seafood, nuts and spinach are some of the richest sources of zinc.

Healthy Gut: Most of the signals begin from the gut to the brain. So keeping the gut healthy is one of the basic necessities to keep your hormones in balance. serotonin is a necessary neurotransmitter that helps to keep you away from stress, further helping you balance hormones. Research states that even thyroid health is related to gut health

.

Limit caffeine consumption: researches have proved that too much of caffeine consumption creates disturbance in the functioning of endocrine system hence, leading to imbalance of hormones.

Sleep well: Your brain needs rest so as to recharge itself and work hard to balance your hormones.So sleep can create an impact on your hormones and make you per-diabetic.

Avocado: They are highly demanded because their amazing health benefits. Avocados are full of healthy fat, fiber, potassium, magnesium and folic acid which are all essential for maintaining your hormonal balance.

Egg yolks: Even though you feel the egg whites are the healthiest, yolks have hidden facts that help keep thyroid hormones upright. They are packed with choline and iodine plus rich in Vitamin B, A, E and K. It has an added benefit of keeping your reproductive system healthy.

Herbs and Spices: Ginger, garlic, clove, cinnamon etc. These herbs and spices are important to keep the fertility problems at bay and also it gives a healing power to the hormones.

Balancing Your Hormones Like A Pro!

Blame it on the hormones! is a very common

statement we all make when we are stressed,

irritated, disturbed or just moody. Most of us go through this phase, especially women in the teens and late 30’s. Weight gain is one of the most common health issues that arise when there are hormonal imbalances, since it triggers fat storage in almost the wrong places in our body.

Let’s understand how does the hormonal imbalance occur?

It is rightly said that when you balance your hormones you balance your life! But when this imbalance occurs, your body is in a state of despair. Hormones work as messengers between the body and the brain to take control of your mood. Hormones like insulin, growth hormone, cortisol, progesterone, estrogen, and testosterone play a great role in the body. So let’s further breakdown into itscauses:

Stress: one of the leading causes of hormonal imbalance. When the brain signals your body that you

Are under stress, the progesterone in the body gets, converted into cortisol the stress hormone thus misbalances your estrogen - progesterone ratio.

Toxins: when our liver is over burdened with alcohol, chemicals and other toxins that we eat and drink which it cannot manage thus leading to increase in the level of estrogen disrupting the balance of the hormone.

Fat: Hormonal imbalance is most commonly found in people having a lot of fat deposit in the body. The enzymes in the fat tissues convert testosterone to estrogen thus disturbing the estrogen- testosterone ratio. Within no time estrogen also reacts with insulin making it sensitive later on causing sugar to get stored instead of fat.

Incorrect food choices: Too much sugar, less fibre, too much of fat in the diet can make hormone imbalances to a greater degree.

Exercise and diet: When you eat less and exercise more or eat more and exercise less, again our body goes through fluctuations in the hormonal levels. Fad diets or crash diets are one of them which can cause serious hormonal imbalances. So it is important to be rational enough while selecting a diet plan.