Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, causing hormonal imbalances and a range of symptoms such as irregular periods, acne, and weight gain. While PCOS cannot be cured, its symptoms can be managed effectively through lifestyle changes, particularly focusing on diet and exercise. Adopting a PCOD diet and exercise plan is crucial for women with PCOS to alleviate symptoms and improve overall health.

We spoke to our expert Dr Kapil Dave, Director Sports - Sharda University to shed some light on the importance of diet and exercise in managing PCOD. Here is what he shared with us.

Choosing the right foods is essential for managing PCOS symptoms. A PCOD diet should primarily consist of unrefined, natural foods that are low in processed sugars and high in essential nutrients. Here are some dietary guidelines for women with PCOS:

Opt for whole grains, legumes, and minimally processed foods to stabilise blood sugar levels and improve insulin sensitivity.

Include fatty fish like tuna, salmon, sardines, and mackerel in your diet to reduce inflammation and support hormone regulation.

Load up on nutrient-dense greens such as spinach, kale, and broccoli to provide essential vitamins and minerals.

Also Read:World Down Syndrome Day 2024: 10 Tips for Caregiving Parents

Choose fruits like grapes, cherries, and berries that are rich in antioxidants and low in sugar to help manage insulin levels.

Incorporate sources of healthy fats such as coconut oil, olive oil, avocados, and nuts to support hormone production and maintain satiety.

Add anti-inflammatory spices like turmeric and cinnamon to your meals to reduce inflammation and improve insulin sensitivity.

Indulge in dark chocolate in moderation, as it contains antioxidants and may help regulate mood and cravings.

Minimise consumption of cakes, pastries, white bread, and other refined carbohydrate products to prevent spikes in blood sugar levels.

Also Read:Expert Shares 6 Health Benefits of Drinking Fennel Tea

Avoid fast food and fried foods such as fries, pizza, and burgers, which are high in unhealthy fats and contribute to weight gain.

Steer clear of processed meats like sausages and bacon, which can exacerbate inflammation and hormonal imbalances.

Limit intake of high-sugar fruits like bananas, mangoes, and jackfruit, as they can cause rapid increases in blood sugar levels.

Reduce consumption of red meat, pork, and ham, as they may contribute to insulin resistance and inflammation.

Exercise is an integral component of managing PCOS, as it helps improve insulin sensitivity, regulate hormones, and promote weight loss. Here are some exercise recommendations for women with PCOD:

Incorporate cardio workouts such as walking, running, swimming, cycling, or rowing into your routine to improve cardiovascular health and aid in weight management.

Include strength training exercises to build muscle mass, increase metabolism, and enhance insulin sensitivity.

Practice yoga asanas, meditation, and breathing exercises to reduce stress levels, improve mood, and promote relaxation.

Strengthen your core muscles through exercises like planks, crunches, and leg raises to support posture and stability.

Incorporate HIIT workouts into your routine to maximise calorie burn and improve cardiovascular fitness in less time.

It's essential for women with PCOS to consult with healthcare professionals, including dieticians and physicians, to develop a personalised diet and exercise plan tailored to their specific needs and goals. These experts can provide guidance on nutritional requirements, exercise intensity, and lifestyle modifications to effectively manage PCOS symptoms and improve overall health.

Adopting a PCOD diet and exercise plan is crucial for women with PCOS to alleviate symptoms, regulate hormones, and improve overall well-being. By making healthy food choices, engaging in regular physical activity, and seeking professional guidance, women with PCOD can take control of their health and enhance their quality of life.

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Managing PCOD: Expert Shares the Importance of Diet and Exercise - Onlymyhealth

An Australian nurse, who weighed about 115 kg, lost weight by making small dietary changes and doing simple exercises. She has lost almost 45 kg. Today, lets take a look at her diet and exercise plan. According to reports, the name of the woman is Samantha Abreu. She is 25 years old and hails from Melbourne. She had struggled with her weight problem since she was young. To improve her health, she started taking daily walks and changed her diet and included portion management. Samantha shared in a media interaction that she used to often binge eat and would fill up on cereal and toast after dinner. She added that she would get tired often and find it difficult to finish her 10-hour shifts at work.

Her life changed during the Covid-19 pandemic. Samantha, who was worried that she didnt want to turn like some elderly patients she would see in the hospital who wouldnt be able to walk after a fall, started going for daily walks for her mental health and realised it worked like magic for her mindset and body.

She slowly started incorporating portion control into her regular diet, decreasing the size of her meals, and dropping almost 45 kg in one year.

I see food as fuel now," she stated to SWNS.com.

She further said that by making a small change to her diet, she has made a great change to her health. As an example she said, she used to prepare a wrap pizza, as a healthy alternative to pizza when she felt hungry.

On TikTok, she talked about her whole diet and weight loss journey by following natural methods.

She said in a recent interaction with the New York Post that, Looking stronger is lovely. I hope other people can see themselves in me and realise they can slowly start implementing change; thats all I want."

Before: 115 kg

Breakfast: Bowl of cereal or toast

Lunch: Sandwich or dinner leftovers

Dinner: Roast snacks, cereal, toast, fast food

Now: 68 Kg

Breakfast: Oats and fruit

Lunch: Greek chicken pasta

Dinner: Chicken wrap pizza

She follows four weekly gym sessions, 10,000 steps a day, and five kilometre runs as part of her fitness routine.

first published: March 22, 2024, 18:24 IST

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Australian Woman Loses 45 Kg With This Simple Exercise And Diet Plan - News18

The universe is a magnificent tapestry of galaxies, stars, and cosmic phenomena that stretches beyond the boundaries of human imagination. Throughout history, humanity has been captivated by the vastness of the cosmos, tirelessly seeking to comprehend, explore, and venture to different celestial bodies in pursuit of knowledge and future possibilities.

Yet, the exploration of the cosmos extends beyond the mere physical realm; it holds profound spiritual significance as well. While the human body can only sustain life on Earth, advancements in science and the training of our physical capacities have made it feasible for humans to inhabit space and potentially other celestial bodies. Despite these strides, we still encounter limitations in our ability to reside and travel across all celestial entities.

In parallel to our physical endeavours, it is crucial to recognise the spiritual dimension of journeying through the cosmos. Similar to how we prepare ourselves for travel on Earth by enhancing our capabilities, earning resources, and seeking better environments, spiritual journeying necessitates continuous growth and evolution of the self. We aspire to transcend towards places of higher energy, away from suffering and pain, akin to striving for a better lifestyle on Earth.

Consider a hypothetical journey through the cosmos at the speed of light: it would take approximately 8 minutes to reach The Sun, about 43 minutes to reach Jupiter, and roughly 4.3 years to arrive at Neptune. Venturing beyond The Heliosphere, the region influenced by the Sun, would take 37 years. Traveling to nearer celestial objects like The Orion Nebula would necessitate 1,344 years, while reaching Sagittarius A* would demand 26,000 years. Further still, voyaging to our closest galaxy, Andromeda, would entail approximately 2.537 million years, and to the Sombrero Galaxy, 28 million years.

Even in our theoretical endeavours, the prospect of reaching the edge of the Observable universe appears daunting, even when contemplating travel at the speed of light. Beyond this threshold lies the enigmatic realm of the Non-Observable universe, a vast expanse where light, the herald of knowledge, has yet to breach since the dawn of time itself. In this mysterious realm, our comprehension fades into the endless depths of cosmic marvel.

However, Quantum science challenges this notion, revealing that particles behave uniquely at the smallest scales. Through the phenomenon of Entanglement, the state of one particle instantaneously influences another, irrespective of distance, defying conventional notions of space and time. This revelation mirrors the boundless potential inherent within our spirits. Like quantum beings, our spirits possess the capacity to transcend the constraints of time and space.

Embarking on the spiritual journey through the cosmos requires a deliberate and conscious effort to enhance our inner selves. We begin by augmenting our overall capacity, which entails developing our mental, emotional, and spiritual faculties. This process involves introspection, self-reflection, and the cultivation of virtues such as compassion, empathy, and resilience.

As we embark on this journey, we must also elevate our standards, setting higher aspirations for ourselves and striving for excellence in all aspects of our being. Furthermore, expanding our knowledge is essential to our spiritual evolution. By continuously learning and expanding our understanding of the universe and our place within it, we gain insight into the interconnectedness of all things and thereby understanding our essence as quantum beings.

Through this process of growth and self-discovery, our spirits become attuned to the concept of a better life and higher existence. We develop a deeper understanding of ourselves and our relationship to the cosmos, recognising that we are part of something greater than ourselves. This awareness enables us to navigate towards realms of elevated consciousness and harmony, where we experience a profound sense of peace, fulfillment, and interconnectedness with all life.

Ultimately, by embracing the spiritual journey through the cosmos, we transcend the limitations of time and space, breaking physical constraints, expanding our consciousness and evolving towards our highest potential.

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Journeying Through the Cosmos - The Hans India

If you want to lose weight and gain muscle, having bathroom scales that provide precise measurements of your body fat percentage and muscle mass can be invaluable. One set of smart scales that does just that has been slashed by $70, now costing just $29.99 at Walmart.

In our 2023 review of the RENPHO Smart Scales we awarded them a high score of 4.5 out of 5 stars. We even called them "one of the best devices for measuring body fat that weve tested."

Regular scales will just give you one basic weight measurement, which can lead you to confuse muscle gain with fat gain. However, the RENPHO Smart Scales analyze 13 body composition metrics, including body fat, muscle mass, body water, visceral fat, and metabolic age.

You can then access health data provided by the scales through fitness apps like Apple Health, Google Fit, and Fitbit. Once you view body composition metrics on the app, its easier to set healthy goals and monitor your progress.

These particular RENPHO USB Rechargeable Smart Scales are also rechargeable, with multiple charging options so you dont need to worry about buying batteries.

Key features: 13 body composition metrics, 3 foot (1 meter) USB cable, user manual, LED display, data synced with popular fitness apps.

Consensus: Walmart customers gave the RENPHO USB Rechargeable Smart Scales 4.9 out of 5 stars. Many customers also commented on how "easy" the scales are to use.

Buy it if: You want to get an accurate picture of your body composition, such as your muscle mass and body fat. This could allow you to set health and fitness goals more easily and effectively.

Don't buy it if: The scales use popular health and fitness apps to sync health data. So if you dont have a smartphone or tablet that allows you to access such apps, these scales wont be for you.

Read more here:
One of our favorite smart scales for measuring body fat just got its price slashed in a Walmart deal - Livescience.com

As a mother of four and the boss of a fashion powerhouse, Victoria Beckham's schedule is undoubtedly a packed-out one, so it's no surprise that the 49-year-old prioritises her health and fitness to keep at the top of her game.

The former Spice Girls singer has been vocal about how she stays in such great shape and her love of exercise. However, her overall wellness routine is less spoken about and she has a few surprising methods up her sleeve she enlists as part of her regime.

Whether it's working out in a gym that is surprisingly relatable despite her A-list status, or her bizarre beauty gadgets, Victoria's wellness game is more than varied. What's more, she even has surprising ways of elevating her routine at her and her husband David's stunning farmhouse mansion in the Cotswolds.

Victoria is passionate about health and wellness

Victoria's wellness spends all rack up to an impressive amount of more than 16,000 so we took a closer look

We love that when Victoria previously opened up about her daily exercise routine, she explained how it was equally important to her to view it as "me time" as well as a pastime that is going to keep her in shape the ideal attitude when considering overall wellbeing if you ask us.

Speaking with The Guardian, Victoria explained her exercise regime is her opportunity to focus on herself, and usually takes place first thing in the morning at her home in West London before taking her daughter Harper, 12, on the school run.

Specifically, the fashion designer hops on the treadmill to clear her head and prioritise alone time."For me, that's where I go in the morning, that's 'me' time.

Victoria sees her workouts as 'me time'

"It's not just about how it makes you look. It's how it makes you feel. It really gets me ready for the day. It clears my mind. It's also where I have lots of ideas. It's a time when I'm not on the phone, I'm not with the children, I'm not with David; I can literally just be left alone."

Another method for Victoria to bask in some alone time and focus on wellness is to spend some time in their at-home sauna.

The Beckhams spent an eye-watering 15,000 to install a sauna in the garden of their 12 million mansion in the Cotswolds, and it wouldn't look out of place at a luxury hotel and spa! So it's clear that Posh and Becks take wellbeing very seriously indeed.

While most of us folk only get to enjoy saunas at our local gym or health spa, Victoria gets to bask in the heat therapy after exercising her muscles from the comfort of her own home.

The Beckham's have their own sauna at their country home

We're yet to see Victoria post a photo of herself enjoying the sauna but her husband is a big fan! David has shared clips of him taking to the plunge pool which is a few steps away from the sauna, and we bet the ex-footballer likes to engage in hot-cold therapy by immediately jumping into the sauna after an ice bath.

Hot-cold therapy is an epic way to elevate your wellness game, and there are so many mental and physical benefits (read our full review on why, here).

MORE:Victoria Beckham's teeth transformation: Secrets behind star's 'age-defying' smile

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Victoria is never without her sense of humour. The fashion and beauty guru posted a photo of herself enjoying an LED mask while relaxing at home in some seriously chic loungewear.

Although the photo sparked a mixed reaction from her followers due to the mask looking a little jarring, her effort for great skin actually has many benefits.

Victoria Beckham uses LED face masks regularly

Dr Leah Totton, former winner of BBC's The Apprentice and founder of Dr Leah Cosmetic Skin Clinics, told HELLO! about LED therapy: "LED stands for light-emitting diode, a non-invasive treatment that offers a range of clinically proven benefits for the skin. Each colour of light penetrates the skin at a different level, triggering specific responses."

The good news is, LED masks are suitable for all skin types and do not cause UV damage, so there's no harm in trying them out and channelling your inner Posh Spice. However, it's worth noting that a high-end LED mask from the premium market can set you back a cool 500 or more.

Victoria is fortunate enough to have personal trainers at her fingertips and often works out in the gyms in her multiple homes, but it seems Posh Spice at times likes to keep things more low-key.

Most recently, the star was photographed at Gold's Gym, an American chain of international fitness centres, in London close to the family's Holland Park mansion.

Victoria Beckham is passionate about exercise

Surprisingly, the gym offers a range of facilities and fitness amenities such as Zumba, Yoga, Group Cycling, Mixed Martial Arts, Muscle Endurance Training, and Pilates classes, all for just 32.99 per month.

Victoria often posts snaps of her in the gym lifting weights or pulling off low-intensity exercises such as lunges and squats. She's often joined by former England Football captain David, too, who also ensures to keep on top of his fitness game.

Read more from the original source:
Victoria Beckham's 16k wellness routine will leave you surprised - HELLO!

Baxter Hosley and Thievin MacDonagh have died in a car crash. Police in Houston, Texas, say they were in a BMW driving over 100 miles an hour when it crashed and the car split in half. Both of their families stood side by side in a memorial video posted on the Ekkovision Instagram account, a supplement brand they worked for. The pair promoted health and fitness on multiple social media accounts. Inside Edition Digital has more.

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Fitness Influencers Baxter and Thievin Die in Car Crash - Yahoo! Voices

About The Study: This study quantified the potential savings from eliminating or reducing physical activity disparities, which can help policymakers, health care systems, schools, funders, sports organizations, and other businesses better prioritize investments toward addressing these disparities.

Authors: Bruce Y. Lee, M.D., M.B.A., of Public Health Informatics, Computational, and Operations Research (PHICOR), CUNY Graduate School of Public Health and Health Policy in New York, is the corresponding author.

To access the embargoed study: Visit our For The Media website at this link https://media.jamanetwork.com/

(doi:10.1001/jamahealthforum.2024.0088)

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Boosting US Youth Fitness May Improve Health, Economy - Mirage News

Gina Rodriguez's weight loss has been the talk of the town for years now. What you don't know is that she was diagnosed with hyperthyroidism at age 19 and Hashimoto's disease at age 26. Throughout her entire career, Gina Rodriguez has consistently remained physically robust and healthy.

This impacts the thyroid and can cause lethargy and weight gain, and she is now talking about how she handles it through a balanced diet and exercise routine.

Gina Rodriguez never set out to shed weight; rather, she has always attempted to live an active and healthy life, yet the world at large is abuzz with questions about the key to Gina Rodriguez's weight loss.

Gina Rodriguez's weight loss has sparked widespread interest due to her amazing transformation.

Before to the fourth season premiere of "Jane the Virgin," viewers were astounded by her remarkable weight loss. Gina credits her achievement to a controlled diet, tailored workout routines, and a focused mindset.

Her fitness programme combines aerobic and strength training, pushing people to achieve their own wellness and fitness goals. Gina worked closely with a dietitian to manage her cravings and maintain a balanced exercise programme.

Her path not only improved her physical appearance, but it also taught her the value of a positive mindset, setting reasonable objectives, and embracing self-love.

Acknowldging the struggles of keeping the weight off due to her health issues in a statement:

The Jane the Virgin actress opened up about what she does to manage her condition in the following statement:

She also revealed the diet that helps her lead a healthy lifestyle. Rodriguez modified her diet to better fit her health by limiting dairy and gluten.

Gina, who married Joe in 2019 and announced her pregnancy in July 2022, recently welcomed her firstborn, a son, at the beginning of the year 2023.

"This birthday hits differently," she posted the pregnancy announcement video during the time. She is now fully immersed in motherhood and celebrated her first Mother's Day on May 14, 2023.

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All about Jane the virgin star Gina Rodriguez's weight loss - Sportskeeda

Maintaining kidney health involves a balanced diet that supports overall well-being while managing specific dietary restrictions. A kidney-friendly diet typically emphasizes low-sodium, low-fat foods and includes plenty of fruits, vegetables, whole grains, and lean proteins. Limiting phosphorus, potassium, and protein intake may also be necessary, depending on individual needs.

Dr Roshan Kore, Consulting Dietician, NHSRCC Childrens Hospital, says, A balanced diet rich in whole grains, lean proteins, fruits, and vegetables is essential for maintaining kidney health. Limiting sodium, phosphorus, and potassium intake is crucial, as these can exacerbate kidney diseases. Incorporating foods like leafy greens, berries, fish, and low-fat dairy can provide essential nutrients while supporting kidney function."

One must adopt a balanced diet to prevent kidney diseases. Emphasizing low-sodium, low-fat, and low-cholesterol foods is crucial. Opting for fresh fruits and vegetables, whole grains, lean proteins like fish and poultry, and healthy fats such as those found in nuts and olive oil can promote kidney health. Incorporating foods rich in antioxidants like berries and leafy greens helps protect against oxidative stress," shares Dr Suparna Mukherjee, Charge, of Clinical Nutrition, Narayana Health City, Bangalore.

Hydration is also key; adequate water intake helps flush out toxins and prevents kidney stones. Avoiding processed foods, sugary drinks, and excessive alcohol consumption can further safeguard against kidney damage. Remember, a mindful approach to nutrition not only supports overall health but also plays a pivotal role in preventing and managing kidney diseases," adds Dr Kore.

Additionally, limiting processed foods, sugary beverages, and excessive protein intake can reduce the risk of kidney damage.

Remember, a wholesome diet is not only vital for overall health but also plays a pivotal role in safeguarding our kidneys for the long term," signs off Dr Mukherjee.

Read more:
Diet For Kidney Health: Foods To Consume And Avoid - News18

Olivia Munn, shown at the Governors Awards on Jan. 9, in Los Angeles, urged people to work with their doctors and use a breast cancer risk calculator when revealing her breast cancer diagnosis and double mastectomy. The calculator is a questionnaire on the National Cancer Institutes website designed for health care providers to use with patients. The calculator may underestimate your risk, so its important to go over the questionnaire with your doctor. AP Photo/Chris Pizzello, File

When Olivia Munn revealed this week that she was diagnosed with breast cancer and had a double mastectomy, she urged people to ask their doctors to figure out their score on a breast cancer risk calculator.

Munn said her score prompted further tests and the discovery of an aggressive form of the disease.

Im lucky. We caught it with enough time that I had options, the 43-year-old actor posted on Instagram. I want the same for any woman who might have to face this one day.

A look at the calculator, the Breast Cancer Risk Assessment Tool:

What is the Breast Cancer Risk Assessment Tool?

It's a questionnaire on the National Cancer Institutes website that is designed for health care providers to use with patients. The tool received a dramatic increase in visits since Munns post, according to an NCI spokesperson.

First developed in 1989, it was originally based on data from only white women. Updates have made it more accurate for Black, Hispanic and Asian and Pacific Islander women.

It doesn't take everything into account and can't actually predict whether any one person will get breast cancer.

It asks about age, age at first menstrual period, age when the womans first child was born or if the woman has not given birth, family history of breast cancer, past breast biopsies, results of past biopsies, race and ethnicity.

The result is a lifetime risk and a five-year risk based on factors that have been tied to a higher risk of breast cancer. For comparison, it also gives an average risk for U.S. women of the same age, race and ethnicity.

Dr. Elizabeth Comen, who treats breast cancer at Memorial Sloan Kettering Cancer Center in New York, said women should do the assessment with their doctors, not by themselves.

Its very important to talk to your doctor about doing that together, and then making decisions about what imaging techniques are appropriate based on the results, Comen said. Munn's high score prompted additional imaging tests that aren't recommended for women of average risk.

Should everyone use the tool?

It's not the best risk calculator for some women. If you have a certain gene mutation or a previous history of breast cancer, it's not for you. It also doesn't take into account dense breast tissue, which can make cancer harder to spot.

The National Cancer Institute says the tool may underestimate risk in Black women with previous biopsies and Hispanic women born outside the U.S.

"The model needs further validation for Hispanic women and other subgroups, the institutes website says. Researchers are conducting additional studies to gather more data to test and improve the model.

There are dozens of similar tools, said Ashley Johnson, a nurse practitioner at Vanderbilt University Medical Center, who has studied them. Many health groups recommend that women over age 25 have such an assessment, she said, but there's not enough evidence to say which tool is best.

What do the scores mean?

A five-year risk score of 2%, for example, means a woman's estimated risk of developing breast cancer over the next five years is 2%.

A lifetime risk score of 7% means a woman's estimated risk of developing breast cancer through age 90 is 7%.

Mammogram guidelines are for women at average risk, said Dr. Arif Kamal, chief patient officer at the American Cancer Society. Guidelines vary but the society says women can choose to start annual mammograms at age 40.

Knowing your risk starts even before the age of 40, Kamal said. That's where a risk calculator can help.

How can I lower my risk of breast cancer?

Everyone has some risk of cancer, Comen said, but some lifestyle changes can reduce the chances.

She suggests avoiding processed foods, adding exercise and strength training to your routine, limiting alcohol and not smoking.

Continued here:
What is the breast cancer risk calculator recommended by Olivia Munn? - Daily Herald