6 Foods That Are Women’s Best Friends
Food is something a woman instantly associates either with comfort or weight, and there has always existed a love-hate relationship between the two. Women generally feel that comfort cannot be found in “healthy” foods, and weight loss cannot be experienced with “comfort” foods.
Here is where we break this myth! It is possible to find comfort in healthy foods, without fretting about the curse of gaining weight. The key is in choosing wisely and eating optimally. Here are 6 foods that need to be stocked right away to let your mind and body have a loving relationship with food.
- Whole Grains -Whole grains are rich in complex carbohydrates and fibre. They not only provide better nourishment, but because the fibre-content is high, they give you a feeling of satiety, and promote growth of healthy gut bacteria.
Stock up on: Brown rice, barley, millets, oats, buckwheat
- Dark Green Leafy Vegetables -Leafy greens are packed with phytoestrogens, that are awesome at maintaining good hormonal balance in the body, and prevent feelings of bloating, swelling and irritability that are usually experienced especially before periods. Plus, they are rich in vitamins K, E and folic acid as well as antioxidants that have age-defying properties.
Stock up on: Spinach, Fenugreek (Methi), Kale, Amaranth. Spinach, cleaned well, can be had raw in smoothies or salads. Kale, fenugreek and amaranth can be lightly sautéed to minimize nutrient loss.
- Yogurt / Curd - Lactobacillus is a healthy bacteria present in yogurt or curd. Including yogurt as part of your daily diet is a great idea to promote healthy gut bacteria, especially in women who suffer from an irritable bowel, indigestion and bloated feeling. Besides protein, yogurt also provides healthy doses of micronutrients like calcium, zinc, vitamins B2 and B12, and is low on cholesterol and bad fat.
Stock up on: Yogurt or curd that has been prepared at home, and is unsweetened. Give your daily bowl of curd a fibre-rich boost by adding a teaspoon of ground, roasted flaxseeds.
- Beans - Here is where you have a huge variety to choose from, and any choice you make will be the right one. You can rotate between different protein-rich beans of goodness daily to avoid boredom and stagnancy. Beans also come with resistant starch, which is fat-burning and is known as a good controller of blood sugar. Just add a pinch of asafoetida (hing) or cumin (jeera) to prevent any bloated feeling.
Stock up on: Black beans, kidney beans, soybeans, chick peas, lentils
- Fish - Fish, especially of the fatty variety, are among the few foods that are high in good-quality protein and omega 3 fatty acids, and low on carbohydrates. Omega 3 reduce the bad impact of stress hormones and can give you a feel good feeling without resorting to high-calorie comfort foods. They have also been seen to optimize insulin and blood sugar levels.
Stock up on: Mackerel, salmon, sardines. The more local the fish, the better is the quality of nutrition.
- Nuts - Nuts are among the most versatile of foods. They can be sprinkled on salads, in yogurt or milkshakes, or can be just had as they are, and they won’t disappoint on their taste or nutrition. Packed with good fats, they help protect against high cholesterol and heart disease, and are also up on the calcium, zinc, phosphorus, selenium and Vitamin E quotient.
Stock up on: Almonds, walnuts and raisins. Almonds and raisins pack a more powerful nutritional punch when soaked overnight.
Choose your food sensibly, and you won’t have to worry about haywire hormones, unnecessary weight gain or nutritional deficiencies. The right foods will keep you feeling more satisfied, lighter on your feet and happier in your mind.
Cancer is one of the leading causes of death globally in women, after heart disease. Thankfully, medical science has made great progress in managing the different kinds and stages of cancer and there has been a lot of awareness in people too, leading to early diagnosis and treatment.
But why wait till Cancer claims us fully, when being alert and vigilant would be more helpful?
The American Cancer Society mentions that Cancer can target virtually any part of the body and cause any symptom, based on the extent, size and duration of the cancer.
However, here are 7 symptoms that must, at all costs, raise red flags in your mind about the possibility of Cancer.
C -Change in bladder or bowel habits
A -A sore or wound that doesn't heal
U -Unusual bleeding or discharge
T -Thickening or lump in breast or elsewhere in the body
I - Indigestion or difficulty in swallowing
O -Obvious change in a wart, mole or any lump on the skin
N -Nagging cough or hoarseness
This is a very rough guide at best, but nonetheless, it is a useful reminder to listen to your body and report cries of distress to your doctor.
What can increase the chances of Cancer in the body?
Because Cancer is a condition that can affect anyone, anytime and anywhere in the body, we could say that Cancer is a condition that is born primarily out of our choice of lifestyle.
- Smoking and use of tobacco
- Obesity and wrong diet (eating more processed and packaged foods and less of wholesome fruits and vegetables)
- Lack of physical exercise and sedentary lifestyle
- Hormonal imbalance
- Excessive alcohol
Besides adopting a bad lifestyle, it has also been seen that chances of Cancer increase if there is a strong history of the disease in the family.
What possible steps can I take to prevent Cancer?
- Avoid smoking and chewing of tobacco.
- Eat wisely. Reduce the consumption of red meat, saturated fat (check the Ingredients label at the back of every packaged food you pick up), refined and processed foods. Choose to eat more of fresh fruits and vegetables, and home-cooked food.
- Consciously be active. Take up a form of exercise like jogging, swimming, cycling, gymming or Yoga. If you feel you don’t have the time, a brisk walk for 30 minutes can benefit your fitness levels as well.
- Stay lean and fit by eating the right kind of food, following a healthy lifestyle of good sleep and habits, and by keeping yourself active.
- Keep a warrior check on the amount of alcohol you have.
- Check your Vitamin D levels regularly. A healthy level of Vitamin D reduces the risk of cancer.
- Tackle every change in health. This is what women are notorious for! Never ignore your symptoms. Any change in your current health status, be it a persistent cough, weight loss without trying, or exhaustion needs to be highlighted to your doctor.
Early Pointers to Cancer in Women
- Sudden loss of appetite continuing for many days
- Sudden and unexpected loss of weight
- Blood in urine or stool
- A cough that refuses to go away (especially in smokers)
- Extreme fatigue and exhaustion (even after rest)
- Bleeding between periods (especially in women above 40 years)
- Breast changes like nipple discharge, inward nipples or dimpling of skin
Please note that the symptoms mentioned below are not exclusively of Cancer.
However, every symptom mentioned below needs to be examined at the earliest, to rule out any possibilities of grave illness.
5 Signs That You May Be Going Into PCOS
1 in every 4 women has PCOS in India as of today.
The ovary is the organ that is responsible for releasing healthy eggs or ova every month during a woman’s reproductive life. These eggs then go on to develop into healthy babies after being fertilized by healthy sperms.
Polycystic Ovarian Syndrome or PCOS is a condition in which numerous fluid-filled cysts develop in one or both ovaries over a period of time, compromising on this very important egg-releasing function.
Today, PCOS is one of the leading causes of Infertility in women, with more than 20% of Indian women being diagnosed with the condition. The prime reason behind this is that women tend to postpone visiting a doctor for any irregularity they notice in their health, assuming and hoping that in the next menstrual cycle, all will be well. This leads to the disease being diagnosed in its well-established stage, with symptoms cropping up and following each more rapidly than before.
So, here, let us look at 5 signs which should ring alarm bells in your minds, and prompt you to seek an appointment with your doctor.
- My periods have gone bonkers In PCOS, because eggs are not released by the ovaries on time, periods tend to become irregular, or you may even skip a cycle. You may also notice spotting between periods or a sudden change in the nature of the period, like an increase or decrease in the flow, more clots or more pain.
- My clothes are not fitting me anymoreThis is something that will make you sit up and notice. Hormones go for a toss in PCOS, leading to increased water retention and fat deposition in the body, leading to a sudden increase in weight. So, your clothes will feel tighter and you will feel bloated as well.
- My face is breaking out into pimples Many women with PCOS will often go first to a dermatologist with the complaint that their face has become very oily and that they are experiencing increased outbursts of Acne. This is because PCOS causes an increase in testosterone levels in the body, which in turn cause the oil glands of the face to go into overdrive.
- My skin is becoming darkerYou may notice that your skin, particularly the folds like your armpits, under the breasts, on the back of your neck and the groin area have become darker. This happens because PCOS is often accompanied by increased blood sugar levels. The body responds to increased blood sugar by increasing insulin levels (a hormone that brings down blood sugar), and increased insulin results in darkening of the skin.
- My body has become very hairy As mentioned before, there is an increase in testosterone levels in the blood in PCOS. Increased testosterone causes excess hair growth all over the body, especially the face. The hairs are coarse, darker and you will notice that you need to smear more hair removal cream or apply wax multiple times to remove them.
Come spring, and we have blooming flowers and the earth looks lovely and charming. Added to the beautiful environment, we have something more in ample amounts – SUNSHINE!
Sunshine adds to our good mood and makes us feel alive. It not only benefits the plants by generating chlorophyll, but also helps humans to generate a pigment that activates the production of Vitamin D, our very own Sunshine Vitamin. It is called so because morning sunlight (preferably upto 10 a.m.) is a very good source of Vitamin D.
Vitamin D plays an important role in bone health, as well as in immune, nerve and muscle function. In addition, it may play a role in protecting against cancer, heart disease, stroke, diabetes, autoimmune diseases, and depression.
There are very few foods that are naturally enriched with this important vitamin, and the choices fall into the non-vegetarian variety, including:
- Fatty fish like salmon and tuna
- Egg yolk
Apart from these, dairy products and mushrooms also naturally contain some amount of Vitamin D.
Unfortunately, that is also where the vegetarian sources stop. So in terms of food, vegetarians need to rely on cereals, yoghurt, juices and almond milk, that are artificially fortified with Vitamin D.
The purest source is obviously sunlight, and the best part is that it is readily available and costs absolutely nothing! All you need to do is soak up the sun for just 20 minutes every morning, and your daily vitamin D requirement is done.
So drink up the sunshine for a stronger you!
What Our Patients Say About Us
"I consulted at Welcome Cure for PCOD, and now I am completely better. My cysts have reduced, and I lost weight and I feel much better, and I can definitely say that Homeopathy works!"
– Riya Kartha, Mumbai
"I had been having problems during my periods, I had lot of pain during those 4 days and I could not even get up, periods were irregular, and I would get irritated and angry. There was no energy, lot of leg pain and backache. I took regular treatment from Welcome Cure. In 1 month’s time, I was out of it. My periods became regular. Homeopathy helped me to overcome by pain and behaviour problems. Thank you!"
- Megha Jhaveri, Mumbai