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Diet and Yoga for PCOS

Introduction

By now most of us know what is Polycystic ovarian Syndrome (PCOS) and how common it is. Women with PCOS are always told to eat “right” and live a “healthy” lifestyle in order to keep their hormones balanced and their PCOS in check. But what is this “right” and “healthy”? Well, you’ve found the right place, here we will give you an easy guide for your PCOS Diet and some Yoga tips which help in obtaining the good lifestyle even with PCOS.

Diet for PCOS

As PCOS isn’t exactly curable, the trick to combatting it is in the management. A good diet plays a very important role in this. Here are some things you must remember if you have PCOS and need to change your eating habits:

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  • Avoid processed food: Processed food basically means anything that goes into a factory and comes out losing its original form. This includes Maida (refined flour), sugar, baked goods and pasta (made in refined flour), instant noodles etc. These foods lose their natural nutrition in the processing units and are left with just unwanted fats.
  •  Include food high in fiber: Foods high in fiber help slow down digestion and in turn helps in managing insulin resistance. Some foods which are high in fiber are apples, broccoli, cauliflower etc.
  • Yes for fruits and veggies: Including fresh fruits and vegetables in your diet will help you obtain different vitamins and minerals which makes for a nutrition packed diet especially for women with PCOS. Each fruit or vegetable will help you with something different for example, plums and grapes have anti-inflammatory properties which is very helpful for PCOS. 
  • Particular proteins: Proteins are an integral part of PCOS diet, but what is specific here is that you have to go for plant-based protein like nuts, nut butters, soy protein etc. Although women with PCOS are strictly asked to avoid red meats, you can enjoy non-veg in the form of leaner meats like fish, lean poultry and eggs. 
  • Drink plenty of water: 2 liters minimum is the goal. You can add cut up citrus fruits, cucumbers, mint etc. to make it fun and healthy. 
  • Limit alcohol: If you are diagnosed with PCOS then it is unfortunate but for the sake of your health you have to limit alcohol. Alcohol tends to be quite unsettling and also meddles with the hormones. A glass of red wine occasionally is completely acceptable but no more than that.
  • Rules for dairy consumption: Women with PCOS are asked to avoid full-fat dairy, but as alternatives you can go low-fat dairy options, Greek yoghurt and dairy substitutes like almond milk, oat milk, cashew cheese etc.
  • Five finger rule: While buying any packaged food make sure you can count the number of ingredients on your fingers in one hand i.e., it should not have more than 5 ingredients. Any more than 5 ingredients would mean that the product is highly processed. 
  • Small meals: This is one of the best tips because it gives you the leeway to eat multiple times a day. Yes! You read that right. Eating multiple small meals a day will give make sure blood sugar levels don’t spike, which are usually caused by long gaps between meals. 

That’s all for the diet but just the diet won’t help. Fitness can be difficult when you have PCOS, doing intense work outs or exercises may not seem feasible. That’s why yoga is your best friend. Here’s an insight into the yoga you can do to ease problems caused by PCOS.

Yoga for PCOS

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Before we delve into what poses are recommended to ease PCOS caused problems, let’s take a look why yoga is important.

  • Yoga reduces testosterone levels. Drop in testosterone levels can sometimes help regularize period cycles. 
  • Yoga helps manage symptoms of anxiety and depression.
  • Yoga helps to calm and soothe the body thereby balancing hormones.
  • Yoga is offers varied levels of fitness. So, whether you are a gym freak or just beginner, there’s something in yoga that everyone can do.

Now let’s take a look at some yoga poses that help with PCOS:

  • Suptabadhakonasana: The butterfly and reclining butterfly pose. This pose helps aid PCOS by opening up the muscles in the pelvic area. 
  • Bhujangasana and Dhanurasana: The cobra pose and bow pose. Both the poses help in increasing flexibility by stretching the whole body. They also help in relieving stress.
  • Surya Namaskar: This entire circuit is said to help the whole body. All the poses together help in relaxing muscles and calm the mind.
  • Pranayam: Pranayam includes basic breathing exercises like anilom-vilom and Kapalbharti. They help in opening up the lungs and hence providing more oxygen to the whole body. Pranayam is primarily used to bring calmness and focus and therefore helps combat anxiety and depression.

Apart from this you can do practice other yoga poses too if you have the fitness and flexibility levels for it. Managing PCOS is really not rocket science.  All you need is some consistency and determination. You can still enjoy and live your life to the fullest while taking care of your health. 

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SUPERFOODS TO HELP PREVENT UTI

What is a UTI? 

UTI or Urinary Tract Infection is an infection in any part of the urinary system. It includes the urethra, bladder, ureters, and kidneys. Although the infection can occur anywhere in this tract, there are more cases of UTI in the lower tract. This infection is one of the most common infections seen in humans. It is more common in women, according to experts, 1 in 2 women suffers from a urinary tract infection in a lifetime. 

Symptoms of UTI 

While UTI mostly presents with the common symptoms of pain and itching while urination, the symptoms actually depend on the part which is affected and differ accordingly. If the UTI is present in the lower urinary tract, it usually presents with symptoms such as ● Pain and itching sensation while and after urinating 

● Frequent feeling of urgency for urination 

● Burning sensation while urination 

● Dark-colored urine 

● Bloody or cloudy urine 

● Pelvic pain in women 

In case, if the infection reached the upper urinary tract – the ureters and kidney, the symptoms differ. It might present flu-like symptoms as follows 

● Discomfort in the lower abdomen 

● Pain in the lower back and stomach 

● Fever 

● Chills 

● Nausea 

Types and Causes of UTI 

Depending on the area that is affected, UTI can be divided into 2 types – 

A. Cystitis – When the infection begins in the bladder, it is termed cystitis. This infection is caused by a bacterium name E.coli which is generally found in the digestive tract. B. Urethritis – When the infection begins in the urethra, it is termed urethritis. It is caused by gastrointestinal bacteria which can be transmitted through the anus. 

UTIs are common in women. 50% of women suffer from UTI in their lifetime. Here are the main causes of UTI in women 

1. Female anatomy – women have a shorter urethra which shortens the travel of the bacteria to the bladder. This increases the risk of the infection spreading. 2. Birth control – certain types of birth control methods can also cause UTI. Specifically, the usage of certain diaphragms can be a risk factor. 

3. Sexual activity – though not a cause of UTI, but sexual activity certainly increases the risk of contracting UTI. New partners are a risk factor for UTI. 

4. Menopause – hormonal imbalance, more specifically the decreased levels of estrogen in females during menopause make them vulnerable to UTIs.

Diet and UTI 

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Good health starts with what you eat. For the same reason, when you work on your health, starting with your diet is the best and most important way. This is because diet has around 60-80% contribution to your health. 

“Let food be thy medicine and medicine be thy food.”

Hippocrates 

It is truly said, your food has everything you need for good health and wellbeing. When it comes to urinary tract health, diet may not be the cure for it but it can definitely help ward off the chances of infection. A diet rich in probiotics, antioxidants, and fiber can help you minimize the chances of contracting a UTI. 

pH is the most important thing to be considered in your diet. It is your pH that decides the hospitality of your digestive system and urinary tract. The hospitability of your urinary tract for the bacteria can be changed with your diet. 

According to American Association for Clinical Chemistry, the average value for urine pH is 6.0, but it usually ranges from 4.5 to 8.0. The ideal or normal pH of urine is slightly acidic – 6.0. A neutral pH is 7.0, anything above 7.0 is alkaline and anything below it is acidic. This pH of urine and urinary tract depends on your diet. The food and fluids that you consume determine the health of your bladder and even kidneys. 

Superfoods to prevent UTI 

Superfoods are foods that are nutrient-dense, meaning they provide a substantial amount of nutrients in small portion size. These are foods that are rich sources of vitamins, minerals, and antioxidants. 

There are certain foods that help prevent UTI 

Like any other infection, drinking plenty of fluids and urinating frequently help flush out the bacteria. There are certain power foods that help in the prevention of UTI such as cranberries, blueberries, raspberries, oranges, dark chocolates, and black or green tea. Let us take a look at some of these power foods- 

Cranberry is a popular food when it comes to UTIs. It does not help to cure the infection, but it helps in prevention.

red berries
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They contain a compound called proanthocyanidins which prevent E.coli from sticking to the walls of the digestive system and urinary tract. Supplements in the form of extract tablets may be more effective than cranberry juice. Cranberries also contain compounds called anthocyanins, D-mannose, hippuric acid, and salicylic acid which have a pain-killing and anti-inflammatory effect. Blueberries and raspberries have a similar effect. 

Probiotics are as important to prevent UTI as they are for gut health. An imbalance in the healthy gut bacteria may make the digestive tract more hospitable for E.coli to stick to the walls of the tract and may promote its colonization.

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It is, therefore, crucial to maintaining a healthy gut bacteria balance. Among the diverse gut bacteria, Bifidobacterium longum has shown to be helpful in preventing infectious bacteria from

sticking to the walls of the digestive tract. Yogurt or supplements are good options for probiotics. 

Green tea has widely been used for health purposes over the years. It comes in leaves as well as powdered form and can be consumed with hot water.

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Green tea contains compounds called polyphenols which have an anti-bacterial and anti-inflammatory effect. Among all the compounds, it contains a compound called Epigallocatechin which is said to be effective specifically on UTI causing strains of E.coli. This compound prevents the bacteria from sticking to the inner walls of the digestive and urinary tract. 

Banana is another superfood that is not as popular as other superfoods when it comes to UTI, but it plays an equally crucial role in the prevention of infection.

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Banana helps regulate bowel movements and they also help relieve the pressure on urine flow. Bananas are a rich source of potassium. One of the causes of UTIs is kidney stones. Potassium decreases the probability of kidney stone formation and hence may also be helpful in preventing UTIs. Especially for those who have a history of kidney stones. 

Takeaway 

A balanced diet is a secret to well-being. The food you eat is helpful in preventing as well as minimizing the symptoms after catching the infection. Add these superfoods to your diet to prevent the infection. In the case of recurring UTI, these superfoods should be a part of your regular diet in order to flush out the bacteria and prevent further complications.

Try &Me’s UTI Drink! It is a complete drink for prevention and management of UTI. Its active ingredients remove bacteria from the urinary lining, flushes toxins, soothe pain and replenishes body of the nutrient loss due to frequent urination

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HOW DOES BIOTIN HELP IN HAIR NOURISHMENT?

Hair loss is a common complaint in most individuals. Biotin or vitamin B7 is considered an important nutrient for your hair and skin. It stimulates the production of keratin which is crucial for hair growth and also increases the rate of follicle growth. One of the most trending supplements you get to see on social media is biotin for hair. There is limited research on Biotin but we have brought to you all the aspects that you need to know about it. Read the article to know everything about biotin and hair health. 

What is Biotin? 

Biotin or vitamin B7 is a water-soluble vitamin. It is a part of the B complex vitamins. Considering its importance for hair, it is also known as vitamin H wherein ‘H’ stands for hair. It is an essential micronutrient, meaning your body needs this nutrient in small quantities for optimal function. 

Function of Biotin 

Biotin is an essential micronutrient, it plays a crucial role in metabolic functions in your body. Its main function is to metabolize nutrients for energy. In a nutshell, it processes the nutrients such as carbohydrates, proteins, and fats to convert them into energy for the body. It also supports the enzymes involved in the metabolism of these nutrients. It is an essential component of these enzymes. 

Hair health and biotin 

Even though biotin deficiency is rare, many individuals present the symptoms of its deficiency. We are exposed to a number of factors that affect hair health. Stress, pollution, toxins, and chemicals from hair care products, but most importantly, an imbalanced diet and deficiency of biotin are the main reason for the deteriorating hair quality these days. 

How many of us make sure that they are meeting their daily macro and micronutrient needs? Our lifestyle also contributes to the deteriorating health and quality of hair. Our daily hassles do not permit us to make time and take care of our diet. This is the most common reason that leads to a deficiency of biotin which is common in many individuals. 

Biotin or vitamin B7 is not produced in the body, it has to be obtained through diet. It is a water-soluble vitamin, and so it is not stored in the body. Any excess amount of it is excreted from your body through urination. It is, therefore, necessary to consume it through the diet every day. 

There are no pathological tests to check for biotin deficiency, so one has to rely on the symptoms to know it. Symptoms such as patchy hair loss (alopecia), hair thinning, loss of hair

color, or greying, skin rashes, and tingling sensation in arms and legs should be watched out for. Fatigue and depression are also symptoms of biotin deficiency. 

Significance of biotin in hair nourishment 

There is a number of products available for hair care these days, but what goes inside is more important. What you eat determines the quality of your hair. Cosmetic products come with side effects on prolonged use, so it is always safe and moreover important to pay attention to your diet and nutrient intake. When you are nourished on the inside, the quality of your skin and hair improves without the need for any products. 

Biotin is known to boost the production of keratin in your body and also stimulates follicle growth. This improves the overall health and quality of your hair. It promotes hair growth and makes your hair dense. Biotin has also shown a positive effect on bald patches and receding hairlines in individuals. 

How to reap the benefits of biotin? 

If you want to check how biotin works for you, there are two options to choose from. You can incorporate biotin-rich foods into your diet or you can opt for biotin supplements. The food sources of biotin include nuts, seeds, lentils, beans, soy products, eggs, meat, and seafood. You want to make sure that you include any of these sources in your daily diet. When it comes to supplements, you would come across many people who swear by biotin supplements for hair. The reason why biotin supplements are bought so often is the convenience of meeting your daily requirements and the bioavailability of biotin. Bioavailability is the rate of absorption of a nutrient in the body. Most biotin supplements offer better, in fact, 100% bioavailability. 

Takeaway 

Biotin has shown a positive effect on the health and quality of hair in most individuals. If you are experiencing any of the symptoms associated with biotin deficiency, try and include biotin-rich food sources in your daily diet. Biotin supplements are also a safe option. In case of any doubts or underlying health conditions, you may want to consult your physician or an expert before starting with the supplement.

&Me has launched Plant Based Biotin Powder for healthy hair! This powder is made with 7 unique herbal extracts, Amino Acids, Omega 3, Hair Vitamins, DHT blocker. &Me’s plant based biotin powder has special ingredients that helps essential building block for the hair. It also helps in promoting hair growth with plan biotin. The DHT blocker ingredients help prevent follicle shrinkage thus providing a healthy hair with great texture and in turn reduces hair fall. It comes in a delicious Cinnamon and Coconut Milk flavour.

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Hormonal imbalance in women

Have you ever thought of analyzing your body? Does any physical change haunts you? Well, in that case, you need to understand the difference between the normal changes that are undergoing in body and the abnormalities that has to be treated.

From working of mind to different organs, everything is just synchronised which defines normal bodily function.

Hormone

It’s a chemical formed by body itself which is secreted by ductless gland directly into the bloodstream. Further the hormone gets attached to its respective receptors.

And this communication of hormone with its receptor is very unique. There are many receptors present in the body at different-different sites where hormone comes and forms hormone-receptor complex.

This formed complex helps in the regulation of distinct functions of the body like growth, repair, reproduction and many more functions.

Why it’s important to know the hormonal imbalance in women?

Both women and men body undergo hormonal imbalance.

According to studies, women seem to have more issues with hormonal imbalances that specifically cause resistance to fat loss. For example, the high level of oestrogen hormone promotes cell division, cell growth and excessively increases the amount of fat tissue.

Another hormone produced in women is progesterone, which supports the changes occurring in women’s body, this hormone protects against such excessive fat growth. 

Now question arises if one hormone is protecting then what’s the problem interfering? With this, you are going to know the fact that progesterone production declines much faster with the age, unlike oestrogen. This decline occurs in the age ranges between thirty and fifty, and therefore, during this phase the level of oestrogen is at its peak.

Following this condition prevailing in the body, there occurs rapid accumulation of fat which further becomes very difficult to lose.

Is there any specific age range which faces hormonal imbalance?

Abnormality in endocrine glands and hormonal imbalances can occur at any age.

The cause of imbalance can be natural like internal stress such as microbial infections, blood sugar level, dietary contaminants, deficiency of vital micronutrients,

Some stresses are those which are due to the way of living like smoking, alcohol consumption, altered sleep cycles leading to insomnia, and sometimes because of direct contact or inhalation of chemicals like pesticides

 When hormonal imbalance occurs then metabolism’s pace becomes slow with the alteration in the appetite cravings.

Additionally, women have a peculiar body unlike men. With different phases of life women’s body reveals a lot of commuting features depicting hormonal imbalance. Those phases are – puberty, menstruation, pregnancy, post pregnancy, pre menopause, menopause and post menopause.

Is hormonal imbalance harmful for body?

Yes, it’s harmful if it is left untreated and sometimes it may become life threatening. There are several disorders and malignancies which are outcome of change in the levels of hormone in the body.

Some of the outcomes are PCOS, ovarian cancer, hormone replacement or birth control medications, early menopause, endocrine gland cancer, any genetic abnormality, thyroiditis, thyroid nodule formation and pancreatitis.

Are any signs for hormonal imbalance?

Yes, there are signs for hormonal imbalance. These signs are very helpful in administering the line of treatment priorly, if you are able to analyse the changes occurring in the body.

What are those signs?

Heavy or irregular periods, Hirsutism, Skin and hair fall problems, Vaginal dryness and Weak bone.

These are just the signs which depicts the major transformation occurring inside the body. If you are able to understand these signs of warning and consult a doctor then you are able to control imbalance and thus able to mitigate the organ damages.

Is there any way to make balance within body?

For having balanced levels of hormones, simply have healthy lifestyle. Relying over fast foods and no workout sessions may make your body fragile from within.

“Early bed and early to rise”, do follow this in your schedule because this habit maintains your sleep-awake cycle.

Take food with good amounts of micronutrients so that immunity builds up and body can fight against infections.

All you need to know about PCOS

What is PCOS?

Polycystic ovary syndrome (PCOS) is an endocrine system disorder that affects women during their reproductive years. In this condition, small fluid-filled sacs develop on the ovaries.

According to an AIIMS study, about 20% to 25% of women in India of childbearing age suffer from PCOS. PCOS leads to an imbalance in hormonal levels among women and is the most common cause of infertility as it prevents ovulation. In addition, there is a higher incidence of miscarriage, gestational diabetes, pregnancy-induced high blood pressure, and premature delivery among women who do go on to conceive with PCOS.

What causes PCOS?

While the exact cause has still not been determined, the consensus is that PCOS results from a combination of several related factors. Many women with PCOS have insulin resistance, in which the body can’t use insulin efficiently. PCOS is a health disorder caused by metabolic and hormonal imbalance. This leads to high circulating blood levels of insulin, called hyperinsulinemia. It’s believed that hyperinsulinemia is related to increased androgen levels, as well as obesity and type 2 diabetes. In turn, obesity can increase insulin levels, causing worsening of PCOS.

How does PCOS affect ovulation?

pcos myths

Ovulation is a process in which a mature egg cell (also called an ovum), ready for fertilization by a sperm cell, is released from one of the ovaries (two female reproductive organs located in the pelvis). If the egg doesn’t become fertilized as it travels down the fallopian tube on its way to the uterus, the endometrium (lining of the uterus) is shed and passes through the vagina (the passageway through which fluid passes out of the body during menstrual periods; also called the birth canal), in a process called menstruation.

With an ovulatory problem, the woman’s reproductive system doesn’t produce the proper amounts of hormones necessary to develop, mature, and release a healthy egg.

When the ovaries don’t produce the hormones needed for ovulation and proper function of the menstrual cycle, the ovaries become enlarged and develop many small cysts which produce androgens.

Increased levels of androgens can also interfere with ovulation and normal menstrual cycles. Still, some women with polycystic ovaries have normal menstrual cycles.

Who gets PCOS?

PCOS can run in the family. It’s common for sisters or a mother and daughter to have PCOS, but a definite genetic link hasn’t been found.

What are the symptoms?

The symptoms of PCOS include:

  • Weight gain
  • Fatigue
  • Unwanted hair growth
  • Thinning hair
  • Infertility
  • Acne
  • Pelvic pain
  • Headache
  • Insomnia
  • Mood changes

Young girls with PCOS may have irregular periods or Amenorrhea, and heavy or scanty bleeding during menses. PCOS can also put women at risk of other health complications such as hypertension, high cholesterol, anxiety and depression.

Androgens and PCOS Symptoms

Androgens are often referred to as the “male” hormones, but these hormones are present and essential in both men and women. They are vital for the normal functioning of the reproductive system, emotional well-being, cognitive function, lean muscle function and growth and bone strength. In fact, you may be surprised to learn that women have more androgens than estrogens circulating in their body! That said, men overall produce more androgens than women.

Hyperandrogenism is when androgens are higher than they should be or there are clinical signs that androgens are higher than they should be

The majority of women with hyperandrogenism have PCOS. Having said that, there are other possible causes of hyperandrogenism that must be ruled out before a diagnosis of PCOS can be made.

Extra androgen in women leads to irregular menstrual cycles, excess body hair, weight gain, acne, and other PCOS symptoms.

Diagnosing PCOS

A person is suspected of suffering from PCOS upon meeting a minimum of two out of three conditions listed below.

  • Irregular menstrual cycles
  • Apparent excessive production of androgen manifested by excess body/facial hair or an increase in the presence of testosterone in the blood
  • Having various cyst-like formations in the ovaries

If the doctors feel that there are chances of PCOS, they might want to find out the patient’s detailed health history including any surgeries, social and family background. Blood tests will be performed to find out the hormones and blood sugar levels. Finally, the doctor would conduct a pelvic ultrasound (sonogram) of the patient’s ovaries and uterus. The doctor may also examine other conditions such as diabetes and heart problems. This is because women with PCOS have double the risk of acquiring these health issues.

Long-term health effects of PCOS

Undetected PCOS might lead to the following.      

  • Type 2 diabetes
  • Infertility
  • Cardiovascular disease
  • Obesity
  • Sleep apnea
  • Depression
  • Metabolism related problems

Treatment and management

PCOS cannot be treated. However, the symptoms can be managed by adhering to suggested medication and lifestyle changes. Some commonly prescribed medications for this condition include a combination of birth control pills and insulin-sensitizing drugs. Given that PCOS can also lead to diabetes or heart diseases over time, corrective action right at the outset becomes imperative.

Conclusion

PCOS is a commonly occurring health problem among women. It is important to diagnose and manage PCOS if symptoms are witnessed. If PCOS is not detected on time, it can result in a number of debilitating long-term health problems. Hence, early diagnosis and management of this condition are recommended!

As we mentioned, although PCOS cannot be cured, its symptoms can be managed better with certain changes to one’s lifestyle.

Why Protein Is Important for Women?

Only making your hunger quiet isn’t requisite action if you are really thinking of having healthy body.

Though most of the people knows balanced diet yet people don’t take sufficient amount of nutrients.

What is Balanced diet?

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A diet containing proper amount of required nutrients for growth and development of body. The balanced diet contains 6 vital nutrients; Carbohydrates, proteins, fats, vitamins, minerals, water   

Protein is long chain of amino acids which helps in body building. Cells, tissues, muscles, enzymes, hormones, antibodies and lot more in body are built and regulated properly because of protein level in present in body. 

Why protein is more important for women?

Protein is particularly more important for women because women have peculiar body with so many of changes both internally and externally.

There are some marked phases in women growth in all her different life phases. Since intrauterine life only development begins which appears in puberty as menstruation.

And then in some women complication arises like PCOS/ PCOD, due to hormonal imbalance.

Hormonal imbalance causes series of changes like

  • PCOS
  • ovarian cancer
  • hormone replacement or birth control medications
  • early menopause
  • endocrine gland cancer
  • any genetic abnormality

During span of rapid growth or increased demand, such childhood, adolescence, followed by puberty and then pregnancy followed by breastfeeding, later on due to menopause there occurs osteoporosis, which is a bone weakening condition.

What protein does in body?

  • Protein assists in each and every developmental step occurring in body.
  • It helps in hair growth, strengthens hair and repairs hair structure from within the follicle.
  • It also helps in growth of other cells too, and so makes healthy skin by maintaining its strength and elasticity. If the protein level reduces then there occur wrinkles which is accompanied by aging.
  • It helps in forming bone density
  • It provides energy and increases stamina of one’s body.
  • It enhances the immunity of body
  • It helps in hormonal balance and weight management
  • It maintains better metabolism

What food women should intake to avoid protein deficiency?

steak food
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If you are non-vegetarian then take eggs, fish and other meat

Otherwise, there is variety of dal, milk products like cheese, yoghurt, or product made from soyabean like tofu, and also nuts, almonds

 And still if your body is unable to maintain the normal level of protein then no worries !!!

THERE’S A SOLUTION FROM &Me. YOU HAVE NATURALLY MADE PRODUCT, WHICH IS A SUPPLEMENT MAKING YOUR:

  • Bone stronger
  • Wrinkle free and healthy skin
  • Increases hair strength
  • Hormonal balance
  • Controls BMI and so manages weight

How does Biotin help in hair nourishment?

Let’s begin with knowing BIOTIN…

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Biotin is a water-soluble vitamin which comes under vitamin-B family and it’s named as B7.

 “BIOTIN” word is derived from Greek word “BIOTOS”, which means life giving. It is Sulphur containing vitamin complex which mainly participates in carboxylation reaction.

What is carboxylation reaction?

A chemical reaction in which a carboxylic acid group is formed by treating substrate with carbon dioxide. Pyruvate carboxylase enzyme is mainly involved this reaction along with ATP and biotin.

Basically, biotin convert carbohydrates, fats, proteins present in the food you take to energy.

What are vitamins?

Vitamins are the essential ingredient needed by the body to carry out various metabolic functions. They are required in very less quantity by body. Few vitamins are atypical, meaning synthesized by body itself; some are formed by flora of gut and some has to be taken in diet.

How Biotin is formed?

It is formed by flora of gut; all good microorganisms in the gastrointestinal tract. If you are taking a lot of antibiotics because of any chronic disease, then the gut florae get suppressed resulting in declining of B7 levels in body.

This may cause crisis in the levels and may be seen as certain deficiencies in the body like split ended hairs or thinning of hair and hair loss, loss of appetite and nausea, skin inflammation accompanying red rashes around eyes, nose, mouth.

These symptoms appear shows decline in the B7 level and the biggest problem of this vitamin is – “It is not being stored inside the body”, therefore consumption of balanced diet enriched with vitamins is often recommended.

What are the causes of hair loss?

There are many factors responsible for hair loss or poor hair texture.

  • The main factor is genetic disorder, which is unavoidable and has to appear sooner or later.
  • Auto immune disorders like thyroid dysfunction, hormonal imbalance, improper diet and the very common factor is stress.
  • Hair loss can also be a side effect of medicines you are taking for any sickness that you have
  • Hair health also depends on the way you care your hair and protect from pollution, cleaning and nourishing your hair by proper schedule for oiling and shampooing your hair!!!

How does biotin help in hair nourishment?

  • Biotin molecules stimulates the growth rate of hair follicle, this solves the problem of alopecia and reduces hair fall.
  • Also, it stimulates keratin production in hair. Thus, boosting hair nourishment.
  • Women faces a lot of hormonal changes during her life phases, so women have fragile body and needs more care as compared to men.
  • Pregnant women need slightly more biotin for maintaining hair and nail growth.
  • But do consult your dietician for correct recommended daily allowance.

What all foods has biotin?

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  • Nuts
  • Whole grains and cereals
  • Legumes
  • Mushrooms
  • Bananas
  • Soya beans
  • Egg yolk
  • Meats, specifically liver

7 Home Remedies For Irregular Periods

The periodic changes in a woman’s body is associated with monthly bleeding and that is not the same for every woman.

This cyclic change is called as menstrual cycle. Basically, it is the shedding of the inner lining of the uterus that is given out by the body as menstrual blood.

There are 4 phases of menstrual cycle in 1 month:

  • Bleeding phase (day 0-8)– The beginning phase. this may last up to 8 days
  • Follicular phase (day 9-13) – In this phase, there is proliferation of uterine walls and stimulation of certain hormones
  • Ovulation phase (day 14) – This is the phase of fertilization
  • Luteal phase (day 15-28) – In this phase, the lining of your uterus normally gets thicker to prepare for a possible pregnancy. This lasts till the end of the every cycle and before the bleeding phase of the next.

However, these days don’t coincide every month. For a healthy woman, period dates don’t vary much but for some it may differ every other month. For some women the period cycle may exceeds the normal length (i.e. more than 35 days) and for some women, the cycle maybe shorter than normal (i.e. less than 15 days).

Why there is irregularities in the menses?

Things we do in our everyday life and the activities we perform have a great impact on our cycle. Some of the reasons for irregularity are:

feminine hygiene pad and pink tulip placed on blue background
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  • Lifestyle and diet
  • Thyroid Disorder or any other hormonal condition may lead to delay periods
  • Stress and anxiety
  • PCOS, one of the most common causes of irregularities which is a multifactorial and polygenic condition accompanied by excessive production of androgenic hormone.

Are there any side effects of irregular periods??

Yes, there are side effects! Some of the visible side effects of irregular periods are:

  • Weight gain -Irregular periods leads to detoxification of the our body being irregular inturn accumulating different types of toxins in the body and as a consequence, defines low metabolism followed by weight gain.
  • Infertility– Delayed periods may result in infertility sometimes. It’s just that ovulation occur, only difference is ovulation days vary.

What can we do at home to regularize our periods?

Home remedy number 1:

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  • Exercise regularly– if you are regularly working out then chances of irregular period reduces and the weight can be maintained.

Home remedy number 2:

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  • Yoga– Yoga has really magical effect beyond you can imagine because it has a lot of benefits both on our body and mind. Some asanas maintain metabolism whereas some impact blood circulation hence improving regularity in our menstrual cycles.

Home remedy number 3: Fruits

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  • Pineapple – has anti-inflammatory properties and so it helps reduce period pain. It also has a unique property to make uterine wall lining pliable thus easing menstruation.
  • Unripe papaya– helps in uterine muscle fiber contraction and also reduces the pain. Take small cubes of papaya on empty stomach every morning.

Home remedy number 4Spices

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  • Turmeric– It is the Golden Spice of all Indian spices. It has anti-inflammatory properties which helps in reducing period pain. It regulates the period by balancing the level of hormones in body. Consume this as golden milk with the addition of jaggery.
  • Ginger(adhrak)– it reduces inflammation by relieving menstrual cramps and effectively maintains both heavy and scanty bleeding. Grate ginger in a small bowl, and mix honey and you can have it in a spoon. You can also make tea with it’s addition or can add in the curry.
  • Cinnamon(dal chini)– it has many good properties in rejuvenating the body like reducing weight to anti-inflammatory effect. Either add cinnamon powder to your milk or to boiling water and tea .You can also add in your curries for add aroma and flavour. 
  • Sesame seeds (til) – it is a common ingredient in many cuisines. For irregular periods it is taken because it induces the bleeding phase of the menses. Include in your diet just before the expected dates. Either add some seeds in your khichdi or roast the dry seeds and take with jaggery.

Home remedy number 5– Aloe vera

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Aloe vera aids in menstrual irregularities if the same is taken prior to the expected starting dates. Cut the aloe vera leaf and take fresh gel out, mix a teaspoon with the 3-4 drops of honey in it. Try to take this mix before breakfast. Do not take this during period. It is a gel based application which makes the skin, acne free.

Home remedy number 6- Jaggery(Gud)

It helps in initiating bleeding phase and making blood flow proper. You can take in your diet in many ways like add to your milk. Other ways are mentioned in above remedies.

Home remedy number 7- Asparagus(Shatavari)

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It is the herb which cures an array of medical complications. Mostly it is used for women in solving various hormonal issues. It balances the hormonal level thus reducing mood swings, relieving stress and anxiety, also helps in fertility issues.

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Does CRANBERRY juice prevent UTI?

Why UTI is more common in women?

The urethral opening is close to the vagina and anus, so microbes from vaginal and anal opening can easily get into the urinary tract.

Why cranberry is preferred?

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A specific molecule in cranberry called PAC A. This content of cranberry prevents bacteria from attaching to the urinary tract walls and also blocks their proliferation over there. Hence no bacterial growth in the urinary tract even if those bacteria somehow enter the tract.

Cranberry has many nutrients in it which prevents a lot of infections from scurvy, tooth decay to urinary tract infection. It also has anti-inflammatory and anti-cancer properties.

Some of its content is as follows:

  • Amino acid
  • Minerals
  •  Iron
  •  Sodium
  • Antioxidants
  • Vitamin C, E & K

The most important way to avoid UTI is drinking a lot of water and amazingly this is also solved by cranberry. Yes, because primarily cranberry contains water. 

How to take this fruit?

  • Either add cranberry to your favorite desserts or make yummy juice.
  • According to some study, the recommendation is to drink around 400 milliliters (mL) of at least 25-percent cranberry juice every day to prevent or treat UTIs.
  • Now you can think it’s so good that one can add this juice in their everyday meal because not only this cranberry has potential health benefits but also it boosts the health.
  • But never intake cranberry in too much quantity because in that case it may upset stomach and can cause diarrhea.
  • Keep your body healthy, glowing skin and disease free from this multi benefit fruit.

Hygiene is good health maintenance and simultaneously avoiding diseases by first making yourself clean and then your place where you are living.

Fact is, people ignore this which is basic and necessity of leading a healthy life and out of both men and women, women are more prone to have UTI.  

Always remember being hygienic is a kind of sword, which can protect you from many infections. Yes, health depends on your environment, the food and water you take, and the way you keep yourself.

&Me UTI Drink is a unique blend of Ayurvedic herbs and micronutrients that helps in flushing toxins, resisting bacteria, soothing pain, reducing frequent urination, reducing burning sensation. Each bottle of &Me UTI drink contains 18mg of Cranberry PAC A – hence 2 bottles of &Me UTI drink a day is clinically proven to benefit UTI.

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5 Signs of Hormonal Imbalance That Women Ignore

Human body is a complex system which is controlled and regulated by different types of chemicals, called as hormones. These can be lipid-derived, amino acid-derived and peptide hormones. These are produced, stored and released by endocrine glands. From changes in mood, blood pressure, body temperature, appetite, breathing to sexual desires and reproductive cycles.

Everything gets regulated by hormones. When these chemical level changes, complication arises. Either there is excessive increase in normal hormonal level or there is fall in the level of the same. So balanced hormonal level is crucial for a healthy body.

Understanding hormonal changes

Both men and women face hormonal changes which are mainly due to aging. With the passage of time, either hormonal level gets alter or receptors of body becomes less active. There occurs change in hormonal level in men, however it’s a gradual change unlike women, where there is series of accompanying changes.

How does hormonal imbalance occur?

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Sometimes hormonal changes are natural and sometimes, it may be due to lot of environmental conditions.

A woman’s body undergoes different stages of changes. All these stages are carried naturally by the hormones. These stages are puberty, menstruation, pregnancy, post pregnancy, pre menopause, menopause and post menopause. These series of stages are accompanied by many changes in body.

The most common issue these days, is stress and so ladies just take care of yourselves. Learn to balance life and avoid stress.

Nowadays people prefer to eat junk food more than foods with nutritional value. But if you understand the benefits of nutritious food then you will start exploring new recipes and eventually you will find nutritional food can also moreish your tongue.

If you focus on healthy diet then you can also avoid

  • Obesity
  • Anorexia or underweight
  • Hyper glycemia
  • Hypo glycemia
  • Iodine deficiency

 There can also be some medical conditions causing hormonal imbalance, which may be:

  • PCOS
  • Ovarian cancer
  • Infertility
  • Early menopause
  • Endocrine gland cancer
  • Genetic abnormalities
  • Thyroiditis
  • Thyroid nodule formation
  • Pancreatitis

Hormonal Balance Collection by &Me

And many other diseases and disorders. Scary right???

But don’t worry, our body gives us many signs to control any condition so if you are able to look out for those signs in your body then you can easily go to an expert and get the right treatment. Prior analysis helps in early diagnosis and hence the treatment can be done at the right time.

Here are some specific signs to look out for if you have hormonal imbalance:

  1. Heavy or irregular periods –
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This includes delayed or early periods which may be one of the consequences of PCOS. In some women symptom may be heavy bleeding such that they use 15-20 sanitary pads in a day, leading to iron deficiency named anaemia. Whereas in some bleeding is only 1-2 days.

Periods with little abdominal cramps are normal, but due to the change in level of hormones following changes may also be seen:

  • Persistent abdominal cramps, with frequent urination and bloating
  • Headache
  • Lower back pain
  • Rapid change in moods
  • Low sexual desire
  • Changes in appetite
  • Breast tenderness
  • Sudden weight gain or weight loss
  • Bulge in neck region and puffy face
  • Unexplained body ache
  • Insomnia
  • Night sweats
  • Late puberty in girls leads to little or no development of secondary female characters like breast enlargement

2. Hirsutism

This is a condition in which there is excessive facial hair growth. This is due to increase in level of androgens in women’s body. This also leads to acne breakouts Sometimes hair growth is also seen on chest, neck and back. Also, in some women hoarseness in voice occur.

3. Skin and hair fall problems

Darkening of skin is one of the alarming signs and you must take care of it, because it’s not concerning only about beauty but it’s about your body health. Mainly darkening is seen over neck, groin or bikini lining. This can be sometimes seen as skin rashes and very dry or rough skin. This should be diagnosed properly so that the underlying reason can be treated.

Another one is hair fall problems. Do keep in your head that not all hair fall problems are due to hormonal imbalance, some are due to pollution, some may be due to any sort of skin diseases and may be the adverse effects of any drugs taken. In women with hormonal imbalance hair strands becomes so thin that it easily breaks without any effort.   

4. Vaginal dryness

anonymous woman in panties standing in studio with menstrual cup in hands
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This complication is seen at 40s when a woman enters perimenopausal stage. But in some women this stage comes early i.e, in their 30s and the complication continues till menopause. Some drugs dependency like antidepressants, contraceptive pills or any steroids may cause vaginal dryness. It occurs due to tremendous fall in oestrogen level.

5. Weak bone

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This sign also develops in perimenopausal, menopausal stages. This can be marked as osteoporosis or bone loss. Hence women of these stages should not risk themselves by doing any kind of work which may cause fracture. As bone is weak to such an extent that breaking becomes easy.

To avoid any kind of undiagnosed disease, just try to analyse all changes in your body and check according to your age that which changes are normal and which are the consequences of disease.

Just maintain a healthy lifestyle which includes:

  • Food you take with balanced diet
  • Proper daily workout
  • Quit smoking and drinking
  • Reduction in tea/coffee
  • Proper maintenance of sleep-awake cycle
  • Avoid recurrent intake contraceptive pills

Rest depends on the line of treatment of diagnosed disease for making balanced level of hormones in the body.