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A healthy woman without any clinical condition will have 80,000 to 120,000 terminal hairs on their scalp. But what if the woman has PCOS? Today we will brief on the PCOS hair loss and certain home remedies that can help you reduce hair fall.

Before we jump onto the causes of hair fall due to PCOS, what is PCOS exactly? PCOS or Polycystic Ovary Syndrome is a hormonal disorder that is common among women of reproductive age. They generally have infrequent periods or prolonged menstrual cycles.

When a woman contains PCOS, there are a lot of health issues that occur in her; one such being hair fall. Although hair fall is not as severe as other symptoms of PCOS, hair is a most important aspect in a woman’s life, hence it is necessary to protect them.[1]

PCOS And Hair Fall

Hormonal imbalance is one of the common symptoms in a woman with PCOS. This results in a decline of metabolic rate that affects the health and physical appearance in a woman.

Among the many, hair fall is a major one. Usually hair fall can be due to:

 1. Following an unhealthy lifestyle: Unhealthy lifestyle such as partying frequently overnight, regular drinking of alcohol or sugary beverages, consumption of junk foods, sleeplessness can affect your health and in turn affects and harms your hair growth.

2. Unhealthy food habits: Consuming food made of unhealthy oils and sauces; fried foods; foods rich in bad fat etc can result in hair fall.

3. Environmental pollution: One of the major reasons, pollution, causes hair fall and also regulates hair growth sometimes. Not just pollution, exposing your hair to the harsh sunlight can also damage your hair.

4. Stress: Stress is common among adults today and causes many health issues. Hair fall is also one of the results of stress in you. Stress and anxiety have a far greater effect on your body than anything.

5. Deficiency of essential nutrients: It is important to consume or add healthy and nutrient dense foods in your diet. All of these essential nutrients serve each of the issues that occur in your body. Deficiency of essential nutrients can result in hair fall as well.

6. Usage of chemicals in the hair: Coloring or bleaching of hair can cause severe problems such as thinning of hair, breakage, dandruff, frizzy hair and also hair fall. Usage of curling or straightening iron can also result in hair fall.

7. Side effects of medications: Most medicines come with side effects and one such side effect is hair fall. Before you take up any medications or supplements be knowledgeable about its side effects and consult a doc.

8. Maintaining poor hair hygiene: Hair hygiene is commonly neglected by all. Irregular hair wash and hair brushing; rarely oiling of hair can result in severe damage to hair with hair loss, hair breakage and dandruff.

During PCOS, the body produces too many androgens resulting in a condition called hyperandrogenism. With this condition, the woman is likely to develop body and facial hair growth and also experiences less hair growth on the scalp.

Hair Cycle

Usually, healthy hair growth occurs at a rate of 0.35 mm/day, that is approximately 0.5 in a month or 6 inch in a year.  A new hair should start to grow soon after the old one has fallen out. At any given time, 85% of our hair is in a growth phase whilst 15% is in the resting phase 

The problem with PCOS hair loss is that the hair follicle enters the resting phase but does not re-enter a growth phase, leading to hair thinning and baldness.

Reasons For Why PCOS Causes Hair Fall

1. High Testosterone Levels

• During PCOS, cysts in the ovaries produce too many androgens (known as hyperandrogenism), which is responsible for blocking the hair follicles thus causing Androgenic alopecia or AGA.
• This results in hair thinning and also becomes shorter in length. Sometimes it can lead to lighter color of hair and finally stops producing.
• Testosterone hormones split into many Dihydrotestosterone (DHT) are present in the oil glands of the hair follicle. These DHT circles the receptor sites in the hair follicle resulting in shrinkage and finally killing the follicles.
• Some women have more sensitive receptors or are more efficient in producing DHT and hence they are more susceptible to hair fall.

2. Stress

• The “stress hormone” Cortisol hormone worsens hair loss. It can also increase your risks of more serious health complications like hypertension, increased weight, lowered bone density, weakened immune system and heart disease.

• Stress also increases the risk of insulin resistance. So, some simple stress buster technique can relieve your stress temporarily.

3. Hormonal Imbalance And Hair Thinning

• Thinning can often happen in the beginning stages of female and male pattern hair loss when sensitivity occurs to the normal androgen that circulates around hair follicles.
• This sensitivity causes miniaturization and the change of diameter of the hair follicle. This type of hair loss is caused by the androgen DHT, or Dihydrotestosterone.

4. Lack Of Sleep

• Sleep is controlled by two hormones; melatonin and serotonin. A lack of sleep will cause an imbalance in the levels of these two hormones. This will, in turn, imbalance other hormones, including insulin.
• Regular eating will help in keeping your insulin levels normal and absorption of nutrients for healthy hair.

Truweight Superfoods To Be Added In Diet

• Premium Foods – Tru Juice, Trugreen, Teatox-D, Trufiber-D
• Drinks – Aloe vera drink, Hibiscus tea, Wow drink, Amla drink, Shake a day
• Snacks – Flax seed ladoo, Seeds cocktail, Almond Coconut Bar
• Breakfast – Quinoa Dal dosa mix, foxtail millet mix, Multigrain premix Atta
• Soups – Moringa Soup, Tomato Moong Soup

Tips To Manage PCOS Hair Loss

1. Food:

Foods that are rich in protein such as whole legumes, egg whites, fishes, lean meats, mushrooms, avocado, sweet potatoes, nuts etc can help you reduce hair fall and instead promote hair growth. One of the best-known vitamins for hair growth is Vitamin B.

2. Sleep And Exercise:

Getting enough sleep is especially important. Depriving in sleep can cause stress and anxiety and in turn hair fall. A minimum of 7 to 8 hrs sleep is sufficient. Yoga or Meditation or Exercise in the early morning can keep you away from stress and also helps reduce PCOS hair loss.

2. Reduction in alcohol:

Consumption of alcohol dehydrates your body and hence affects your hair health. Body dehydration makes the hair follicles dry and brittle causing hair fall.

3. Regular Hair Wash:

Wash your hair regularly with mild shampoo. Due to environmental pollution, dust particles accumulate in your hair causing dandruff and other hair related problems.

4. Avoid Hair Color And Bleach:

Coloring or bleaching your hair can damage your hair follicles and thus causing hair loss. Avoid the application of bleaches and hair colors on your hair.

5. Oil Massage:

Regular scalp massage can open up the pores which helps better oil absorption. It can also help your hair recover from the damage caused by hair treatments. Oil massage promotes hair growth and strengthens roots.

6. Brush Your Hair Often:

Brush your hair at least twice a day and avoid brushing wet hair. Brushing wet hair causes dandruff and hair fall.

7. Exposure To Sun:

Do not expose your hair directly to the harsh sunlight. While going out cover your hair properly with a stole or scarf.

8. Supplements:

OCP / Metformin, Essential Oils like (Rosemary/ jojoba oil), Apple cider vinegar and supplements can help promote hair growth and recover the damaged hair.

12 Easy Home Remedies For Hair Fall Due To PCOS

• Egg Mask: Separate the egg yolk from the egg whites and beat it. Apply this egg mask on to your scalp from the root till the tip of the hair, thoroughly. Wash after an hour with mild shampoo.
• Licorice root: Licorice root opens pores and strengthens weakened hair follicles and hence prevents hair fall. To make a paste add a tablespoon of ground licorice root into a half cup milk. Apply this to your scalp and hair length and leave it on overnight.
• Coconut Milk: The essential fats present in the coconut milk is believed to promote hair growth and also reduces hair loss. To make this hair mask, take a medium-sized coconut and grind or grate it.

Slightly simmer it in a pan for 5-10 minutes. Apply this coconut milk paste on your scalp and the entire hair. Leave it for  20 minutes and later rinse with a mild shampoo.

• Green Tea: Drink green tea at least 4 times a day. This relaxes your mind and keeps you away from stress and hence prevents hair loss.
• Beetroot Juice: Regular applying of beetroot juice to the hair prevents hair loss. It helps to tighten the pores and reduces hair fall. Squeeze out the juice from the grated beetroot and apply on hair. After an hour or over, shampoo your hair.
• Greek Yoghurt and Honey: Mix 3-4 tablespoon of Greek yoghurt with a spoon of honey and apply it on the hair. After 20-30 minutes, wash your hair with a mild shampoo.
• Aloe Vera: Apply freshly removed aloe vera on to the hair. Leave it for an hour and wash with mild shampoo.
• Fenugreek Seeds: Grind the fenugreek seeds and add a tablespoon of coconut oil. Apply it on the hair from scalp to tip and wash it after an hour with shampoo.
• Onion Juice: Grind 1-2 onions and squeeze out the juice. Apply it on the hair and leave for an hour.
• Amla and Lime: Mix amla and lime juice and mask it over the hair. Leave for an hour or overnight and wash.
• Leaves of Chinese Hibiscus: Take around 3-4 Hibiscus leaves and one Hibiscus flower and grind them to make a smooth paste. Add a cup of low fat yogurt to this paste. Apply it on your hair and rinse it after an hour.
• Curry Leaves: Take a hand full of curry leaves as much as your hair length needs and thoroughly blend it. Take one tablespoon of this paste and add it to a cup of yogurt; mix well. Massage this paste over your scalp and hair, and rinse it after an hour or so.

Conclusion

PCOS can be treated with the right and healthy lifestyle and so is hair fall. Living healthy leads many things into a better version. Stress being one of the most important aspects for PCOS hair loss, can be avoided only with your effort and has no home remedies for that. Hence always stay calm and positive.

Things like PCOS hair loss have to be understood well with respect to its cause and what can you do about it. To know and understand more about these, contact us!

The post Everything You Want Know About PCOS And Hair Fall appeared first on Truweight Blog.

from Truweight Blog https://truweight.in/blog/lifestyle/about-pcos-and-hair-fall.html

Things are scary, stressful and ever-changing. However, sometimes it helps to know that you’re not alone. Everyone is being impacted by the Coronavirus (COVID-19) pandemic. Together we can provide support, advice and a shoulder to lean on during these turbulent times. Singer and Nutrisystem celebrity brand ambassador, Marie Osmond, is here to give you her advice for staying healthy at home.

“Now, it’s more important than ever to take care of each other, and that starts with taking care of ourselves,” says Marie. Find out what Marie is doing to take care of herself while practicing social distancing. “We will get through this. I have faith,” she says.

Here are four ways Marie is staying healthy at home:

1. Spending Time with Family

When we asked Marie who she is quarantined with, she let us know about the extra time at home that she’s been spending with her husband, Steve. “We raised kids for 36 years. This is really like the first time since we got married 37 years ago that it’s been just the two of us,” explains Marie.

Our normal lives are so busy and now we are being forced to slow things down. During this stressful and scary time, be sure take advantage of the extra time with your loved ones like Marie is doing with her spouse. Find solace in the presence of family and focus on the positive instead of the negative. “It’s nice to be with someone you love. It’s a blessing,” says Marie.

2. Meal Delivery

With so much extra time in our houses, we all have unlimited access to our pantries and refrigerators. Many people are concerned about overeating and putting on the “Quarantine 15” while practicing social distancing and self isolation. Marie explains what she’s doing to stay healthy and maintain her weight when it comes to eating at home.

“It’s a great time for Nutrisystem. I’ve actually been eating some of the foods so that I don’t put too much weight on,” explains Marie. “They can deliver healthy meals and snacks that you love to eat right to your door.”

The Nutrisystem meal delivery service is a balanced and convenient weight loss program. We’re committed to helping you stay healthy and happy at home. We remain open so that we can continue to provide you with nutritious meals, snacks and desserts, as well as protein shakes to support your immune system. Our meal plans are delivered directly to your house so that you can stay safe.

“Nutrisystem is here for you,” says Marie. “We’re all in this together and we will get through this together.”

3. Staying Connected

Keeping in touch with your friends, family and loved ones can help you keep peace of mind during the COVID-19 pandemic. It can also help you have a little fun while you’re social distancing at home. Marie tells us about some of the ways she likes to stay connected. She also provides some ideas that she has seen help others during this time.

One of her favorite ways to stay connected is actually quite simple. “Just send a smile emoji to someone and say, ‘Know that you’re loved today.’ My brothers do that, my children do that,” explains Marie. This quick and easy text can turn your whole day around.

Marie also explains the importance of checking on the elderly. “I think that’s so important. They get lonely and they can’t do the things that we can do. It’s a great act of service in your community,” she says.

Missing game night with all of your friends? “You can play games with each other on Zoom,” suggests Marie. “Get together at a certain time and play games with each other and catch up.”

If you have little children, there are some fun ideas to keep them connected with their friends in the neighborhood. After all, this stressful and scary time can take a toll on them, too. Marie tells us about an idea that she spoke about on The Talk; “I love this thing that I read where the neighborhood put together teddy bears in the windows. As they would rotate times to take their children for walks, the kids could count the teddy bears in the windows.” She also recommends another version of this fun activity that includes hanging homemade art and drawings in the windows, since kids are unable to play with each other.

“There is just so many great ideas. Share them with each other. Keep social media positive,” says Marie. “Social media used to be about ‘look at me,’ but now it’s ‘share time with me’ and I love that. Lift each other, build each other. We’re all friends, we’re all family and we love you.”

4. Protein Shakes

Marie is putting her health first while she’s staying home social distancing. “It’s not about being skinny, it’s about being healthy,” explains Marie. “Especially right now.”

Nutrisystem can help you stay healthy while you stay home by delivering food and protein shakes that are nutritious and delicious. “If you want to lose a little weight and improve your health, you’ve got to try Nutrisystem,” says Marie. “They deliver your favorite foods made healthier right to your door, and you even get these delicious shakes.”

Our NutriCrush Protein and Probiotic Shakes contain a whopping 15 grams of protein and six grams of fiber. Plus, you can enjoy a delicious serving for just 120 calories and two grams of fat. “They’re full of protein and probiotics and they help support your immunity. They rock,” says Marie. “Make today the day that you decide to take control of your health with Nutrisystem. Trust me, it works.”

Looking for a meal delivery service to stay healthy at home? We’re here for you! Get started with Nutrisystem today >

The post 4 Ways Marie Osmond is Staying Healthy at Home appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/marie-osmond-staying-healthy-at-home/

We may not be able to gather in ballparks or big groups yet, but summer is coming. Whether your area is still on lockdown or starting to loosen restrictions, you can always enjoy a healthy cookout in the comfort of your own home. Memorial Day isn’t canceled and warm weather has arrived. Take your social distancing to the backyard and whip up some nutritious and delicious food that fits into your Nutrisystem plan.

In many places, smaller gatherings are going to be allowed with proper social distancing. Depending on the regulations where you live, these small, at-home gatherings are going to be more important than ever—reconnecting, in person, with loved ones for Memorial Day or weekends beyond. With the right recipes and meal idea ideas, it can also be a satisfying, delicious way to boost your immunity and keep pushing towards your weight loss goals. We put together these 10 tips for making your at-home cookout a healthy reunion.

Here are 10 easy tips for a healthy backyard barbecue:

1. Don’t starve yourself before the cookout.

We’ve all done it—skipping meals before a big event to “save up” calories for the party spread. But when you’re trying to lose weight, this can backfire. You can get so hungry that you wind up eating even more than your planned “splurge.”

Keep yourself from going so far overboard—and from showing up hangry—by keeping your blood sugar stable. Eat your prescribed Nutrisystem foods and snacks before the party and save any SmartCarbs or PowerFuels to go with your cookout meal. The fiber, protein and healthy fats in your normal meals will keep you from being too hungry, so you can measure portions of your cookout favorites and stay on track.

2. Start by filling half of your plate with veggies.

Less than 10 percent of Americans get their recommended daily servings of vegetables, says the Centers for Disease Control and Prevention (CDC). They explain that eating two to three cups per day can reduce your risk for heart disease, diabetes, cancer, and yes, obesity.

By eating an abundance of vegetables, you’re getting a lot of water with your food. Eating water-rich foods means that you can have more volume for less calories. This can ultimately help you lose weight. According to Science Daily, Penn State research discovered that “women who added water-rich foods to their diets lost more weight during the first six months of the study than those who only reduced fat in their diets.”

So, start with the veggies and use the grill to make them even more delicious! Get some Leaf-approved tips for grilling tomatoes, mushrooms and greens for even more flavor by clicking here! >

3. Find tasty, low-calorie side dish recipes on the Leaf.

A “healthy” cookout doesn’t mean the food is boring—it should be just the opposite! The Leaf Weight Loss Blog is your source for keeping things deliciously diet-friendly. Spice up your coleslaw game with sweet options like this Broccoli Slaw with Cranberries and Lime or a fiery, crunchy bowl of this Spicy Peanut Slaw. Or go cucumber crazy: Whip up some of this five-star rated Cucumber Dill Dip or a bowl of this Zesty Cucumber and Dill Salad.

Find more recipes like these healthy cookout sides right here! >

4. Tackle your cravings head-on.

Now that your plate features some veggies, get down to business. Identify the cookout food you’re craving most and dish out a healthy, measured portion. That’s advice straight from our Nutrisystem registered dietitians: If you’re really craving a food, you should eat it. Denying yourself a small piece of a favorite pie or a slice of cheese on your burger won’t make the craving go away—it will more likely lead you to graze on other fare, unsatisfied. It’s better to have a portion you can measure and enjoy, so you can calm your cravings and stay on track.

Click here for more surprising weight loss tips from our health experts! >

5. Keep the calories on your plate, not in your glass.

Sugary beverages are thought to be a big part of the obesity epidemic in America: From 1977 to the year 2001, Americans increased their daily consumption of sweetened beverages “from 50 to 144 calories per day, says The American Journal of Clinical Nutrition. Over the course of a year, that could add up to over 50,000 extra calories!

Keep your calories down and the flavor up with something summery and fun that features fruit: Try one of these refreshing summer mocktails! > If you’re a beer drinker, choose one that satisfies for fewer calories—like one of these 10 low-calorie beers that actually taste good. >

6. No grill? No problem! Pan sear your meat for a crisp crust worthy of the grill.

If your go-to grill move typically involves heading to a local park, you may not have a grill in your backyard. However, you can get the same flavors you love inside by pan searing your meat to perfection.

Brush a cast iron skillet with oil and turn the burner on high. Make sure to turn on the exhaust fan so your smoke alarm doesn’t go off! Brush a small amount of olive oil on each side of the steak and season liberally with salt and pepper. Once the pan is hot, cook the steak for 90 seconds to two minutes on each side. Then transfer the steak—in the pan—to the oven to bake at 325 degrees for five to seven minutes until medium-rare.

7. Marinate meat to fight cancer.

When you grill meat, compounds called heterocyclic amines (HCAs) are created, according to Natural Medicine Journal. HCAs are considered carcinogens and are said to increase the risk of a cancer. However, marinating your meat in herb-infused mixtures, especially ones including rosemary, can decrease the formation of HCAs on your grill by up to 70 percent.

Try this simple, rosemary marinade for beef: Mix a half-cup of red wine vinegar, two tablespoons olive oil, a quarter-cup of chopped rosemary, two crushed garlic cloves and salt and pepper to taste. Marinate the meat for at least an hour, then drain and cook.

8. Grill some fruit for a sweet, surprising dessert.

Grilled watermelon, pineapple, peaches and plums are bursting with flavor: The grilling caramelizes their natural sugar, so the foods taste even sweeter. These delicious and refreshing fruits are packed with fiber and immunity-boosting vitamins. Plus, they are much lower in calories than the sad, melting fare you’ll usually find at a cookout’s dessert table.

Get grilling tips for a variety of different fruits right here on The Leaf! Check out this guide for 10 fruits that taste even better grilled. >

9. Don’t focus just on the food!

Sure, it’s a “cookout,” and burgers and dogs are delicious. However, it’s not the reason everyone’s together. We’re finally able to get together. So, have a plate and make sure it satisfies. Sit down, take your time and concentrate on the flavors and textures of these delicious cookout foods. In a recent study, published in the International Journal of Obesity, researchers looked at the eating habits of 60,000 people. They found that eating slowly can decrease the risk of obesity.

When you’re finished eating your healthy barbecue meal, put your focus on those around you. We’ve all been apart so long that this could be easier than ever. But make a point of remembering: This event is about food, yes, but it’s really about being together. So be present and be together (even if it’s six feet apart)!

10. Have a plan for the food and the leftovers.

In most places, the number of people who can gather will be limited in the coming months. Keep this in mind as you shop and cook: You only need enough food for 10 or less people, not for the normal 20 or 30!

But if spreading out a smorgasbord is in your cultural DNA, have a plan in place for the aftermath. Before guests arrive, figure out how many portions of each type of dish you can plan to add to your eating schedule in the following days. If there’s a favorite dessert, salad or entree you’re making, think about when it can fit into your plan. Keep the correct number of pre-measured portions for yourself and your family when guests leave. Then have containers ready for others to take the rest of the leftovers home with them. You’ll have pre-measured treats that fit your lifestyle, and less temptation to pull you off your plan in the days following the fete.

The post 10 Tips for a Healthy Home Cookout appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/cookout-at-home-healthy-tips/

Menopause is completely normal, and it is a natural part of aging. When you enter your 40’s, production of estrogen in your body starts decreasing which results in irregularity of the menstrual cycle and eventually you no longer menstruate. If your menstruation cycle stops with no periods for 12 months, that means you have reached your menopause stage.

Menopause And Why Does It Happen?

Generally, menopause occurs naturally when you are in your early 50’s and that is not caused by surgery or any other medical condition. It happens with your growing age.

It is a stage where women no longer have menstruation cycles. They also experience multiple changes physically and mentally as well.

As menopause nears, the ovaries produce less estrogen hormones. When the estrogen hormones decrease, your menstrual cycle starts to change. It can become irregular and then stop.

The symptoms you experience during menopausal stages like perimenopause, menopause and post menopause, are nothing but the fact that your body is getting adjusted to these changes.

Causes Of Menopause

Menopause is not caused by surgery or any medical conditions, it is natural. It is something every woman goes through in her life after she has reached her 40’s.

 It results from natural decline of reproductive hormones. As you reach your late 30’s or over, your ovaries start making less estrogen and progesterone, the hormones that regulate menstruation and hence your fertility declines.

Menopause can also occur before the expected age for it to happen. There is no cause for it; It is called Premature Menopause.

Perimenopause VS. Menopause VS. Post Menopause

Menopause in a woman occurs in three stages:

• Perimenopause
• Menopause
• Post Menopause

Perimenopause is the first stage in the process of menopause. This can start eight to 10 years before menopause.

Source Image

Menopause is a stage where the symptoms are highly visible, and your menstrual cycle or periods stop completely. Post menopause is the stage after menopause.

1. Perimenopause

The length of each stage of the menopause transition can vary for each individual. The average length of perimenopause is about four years.

Some women may only be in this stage for a few months, while others will be in this transition phase for more than four years. If you have gone more than 12 months without having a period, you are no longer perimenopausal.

However, if there are medications or medical conditions that may affect periods, it can be more difficult to know the specific stage of the menopause transition.

2. Menopause

It is a stage where your periods/menstrual cycle stops completely. You no longer have 12 months periods. You also experience symptoms like hot flashes, fatigue, weight gain, insomnia etc.

This is completely normal when you reach your 40’s and occurs naturally without any medical interventions.

3. Post Menopause

Post Menopause is a stage after menopause. Here you see the symptoms gradually decreasing its intensity and lasts around 4-5 years. There are multiple home remedies and exercises that help you combat the symptoms and neutralize your mood.

Premature Menopause

Some women can experience menopause earlier than expected. That can be because of any surgical interventions like removal of ovaries or if the ovaries are damaged. Menopause that occurs before you turn 40 or even younger can be considered as Premature Menopause.

How Long Does Menopause Last?

Once you are in your menopause (that is you have no period for 12 months) you go through many body changes naturally. You experience multiple symptoms and you jump on to your post menopause gradually.

The symptoms experienced during menopause may continue for an average of four to five years, but they decrease in frequency and intensity. Some have reported to have experienced the symptoms for longer than expected.

The most common symptoms include: Hot flashes.

Symptoms

When you reach menopause stage, you will experience signs and symptoms that are clinically recorded to prove that one has reached her menopause age.

• Irregular periods: Initially you tend to experience irregular periods. Later your periods (Menstrual Cycle) completely stops.
• Hot flashes: You start feeling warmth, mostly in your face, neck or chest area.
• Chills: Tend to experience chillness irrespective of the weather.
• Night sweats: Sweating in the night while you sleep is common during menopause.
• Sleep problems: Insomnia occurs during menopause leading to health issues.
• Mood changes: Mood swings become more common.
• Weight gain and slowed metabolism: Metabolism decreases and hence you start gaining weight with bloating in your waist and thighs.
• Thinning hair and dry skin: Acute hair fall and dry skin.

These symptoms are different in every individual. You might not experience the listed symptoms overall.

During perimenopause, you start experiencing irregular periods and that is common. You tend to skip periods for some months, and it will be back again. Periods also tend to happen on shorter cycles, so they are closer together.

Factors That Lead To Metabolic Changes In Menopause

• Ageing: Women tend to become less physically active when they pass from 40’s to 50’s.
• Estrogen: Reduction in estrogen (female hormone) has a few negative effects on the body’s propensity to store fat. 
• Cortisol: Chronic stress, which results in a continuous release of cortisol (stress hormone), has been associated with fat accumulation in the midsection of women.
• Fat distribution: While a decline in reproductive hormones (follicle-stimulating hormone, luteinising hormone, estrogen, and progesterone) in menopause play a role in many midlife women’s transformation from a pear-shaped figure to an apple shaped figure 
• Leptin: Low levels of leptin (“satiety” hormone/ hunger hormone) signals the brain to increase feelings of hunger which trigger to eat more while the body burns less energy. Overall, women have higher leptin levels than men, which makes women naturally carry a higher percentage of fat. 
• Insufficient exercises – Women with sedentary lifestyles can gain weight, which may exacerbate menopausal symptoms. 

How Is Menopause Diagnosed?

When you experience irregularity in your periods, it is important to consult a doctor before you assume it to be common or unrelated. At first your doctor might order for a blood test to be done to check your FSH (follicle-stimulating hormone) level and estrogen.

During menopause, your estrogen level decreases and FSH level increases, showing clear signs of perimenopause.

Once you tested positive for menopause, you might move on to the next steps of precautions or medications.

Home Remedies And Lifestyle Changes For Menopause

1. Eat calcium and vitamin D rich foods: Calcium rich foods like milk, cheese and yogurt, all dairy products are to be consumed. Also, foods that are rich in Vitamin D such as fatty fish (tuna, salmon, mackerel), egg yolks, cheese, cereals etc are essential for your body during menopause.
2. Aim for a healthy body weight: This is a particularly important measure. Maintaining proper weight during this time is necessary because if not looked upon you might bloat in all over the body.
3. Eat more fruits and vegetables: Vegetables that are rich in minerals, vitamins and proteins are important to be added in your diet. You can follow truweight plate that contains 50% veggies, 25% proteins and 25% carbohydrates.
4. Avoid foods which trigger menopausal symptoms: Foods that are spicy and high with salt content; Sugar, alcohol and caffeine can induce menopausal symptoms. Avoiding these foods can reduce menopausal symptoms.
5. Do not skip meals: Again, do not skip your meals. Skipping meals majorly leads to bloating and weight gain. It might affect you mentally with increased stress and anxiety.
6. Eat more protein: Protein consumption relaxes your weight gain and provides energy to overcome fatigue. Protein rich foods such as lean chicken, fish, milk, cheese, nuts and eggs can be added to your diet.
7. Eat foods rich in phytoestrogens: Foods such as soybeans and soy products, flaxseeds, wheat berries, fenugreek, oats, barley are rich in phytoestrogens and they help reduce symptoms of menopause.
8. Black cohosh: This herb helps reduce hot flashes caused during menopause. It relaxes your mind and helps sooth your warmth due to hot flashes.
9. Controlled breathing: Practice slow breathing everyday, this helps you sleep well and maintain a good mood. It also helps you find relaxation from hot flashes.
10. Magnesium: Foods that are rich in magnesium such as green leafy vegetables, nuts and seeds, chickpeas, figs, avocado, seafood etc are helpful during your menopausal stage.
11. Spend time with family: During menopause it is common to go through an emotional transition. Spend time with your family. Talk to them about your problems and changes.

Bone Health And Menopause

Bone health has to be maintained by females especially when they are reaching menopause. Estrogen, a hormone in women which protects bones, decreases sharply when women reach menopause. This can cause bone loss.

Women tend to have smaller and thinner bones than men. Approximately one in two women more than 50 will break a bone because of osteoporosis. That is why chances of developing osteoporosis increases when a woman reaches menopause.

About 15% are lactose intolerant, so it makes it difficult to get enough calcium. Healthy lifestyle habits can help to protect your bones and decrease your chance of getting osteoporosis.

Diet And Exercises For Bone Health

Calcium  

Calcium is essential to build your bones strong. Add calcium rich foods like milk, cheese and yogurt, all dairy products in your diet. This helps strengthen your bones and improve health.

Vitamin D

Vitamin D plays an important role in protecting bones by helping the body to absorb calcium and by supporting muscles. Sunlight exposure is essential for absorption of vitamin D. Foods such as Fish, fortified milk, eggs, mushrooms also are dietary sources of vitamin D.

Exercises

Exercises such as low impact aerobics, walking, elliptical training; Muscle strengthening exercises such as Weightlifting can help you during menopause. Also avoid high impact exercises.

Conclusion

Menopause is not something you have to be stressful about. It is natural. Every woman goes through this stage and it is painless. With some measures and precautions, you can nail this stage of your life.

The post Menopause And Everything You Need To Know About It appeared first on Truweight Blog.

from Truweight Blog https://truweight.in/blog/health/menopause-everything-you-need-to-know-about-it.html

There are just some foods that make us happy. Whether we love their taste or because they remind of us of good times, it’s no secret that food can bring comfort. However, those comfort foods are oftentimes unhealthy snacks and sweets. They give us a quick blip of joy that’s gone moments after we’re done eating. When you’re feeling stressed, you need foods with powerful nutrients that lift your mood and energize your day.

We’ve scanned the research and put together this list of nine foods that have been shown to boost mood and prevent stress, so you’re ready to deal with whatever comes your way. We’ve also included fresh and fun ideas for enjoying them. Another reason to be happy? Each of these ingredients helps you stay on track to your weight loss goal!

If you’re feeling stressed, add these nine happy foods to your shopping list ASAP:

1. Eggs

Why: Eggs yolks are one of the few food sources of vitamin D, says Healthline. According to nutritional research, published in Nutrients, studies show that vitamin D deficiency is correlated with an eight to 14 percent increase in depression. However, eggs come with more than just a healthy supply of vitamin D. The United States Department of Agriculture (USDA) reports that one large egg provides you with about six grams of protein that fuels you up for a productive day.

Try: Skinny Avocado Egg Salad Sandwich is rich and creamy yet low in calories. It’s easy to whip up in minutes so you can have a satisfying Flex lunch that doesn’t weigh you down.

2. Fish

Why: Salmon, albacore tuna and other fatty fish are rich in two types of omega-3 fatty acids—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These nutrients can “travel through the brain cell membrane and interact with mood-related molecules inside the brain,” says Harvard Health Publishing. “They also have anti-inflammatory actions that may help relieve depression.”

Try:  3-Step Tuna Patties are loaded with protein and make a hearty entrée or sandwich filler.

3. Yogurt

Why: Nutrients often work together in our bodies. For instance, calcium helps us process vitamin D. That may help explain why women who eat a diet high in calcium are less likely to be depressed than those who don’t, according to a study, published in Nutrition Research and Practices. Calcium is also essential for regulating metabolism, which affects our energy levels throughout the day. Plain nonfat Greek yogurt—a PowerFuel that’s high in protein and low in calories—gives you 250 milligrams of calcium in a one eight-ounce serving, says the USDA.

Try: Chunky Monkey Yogurt Parfait brings together high-fiber banana slices, peanut butter, nuts and low-sugar cacao nibs to create a dessert that satisfies your cravings without hindering your weight loss progress.

4. Beans

Why: People who eat foods rich in magnesium may have a decreased risk of depression when compared to people who don’t eat enough of this essential mineral, conclude the authors of a study, published in the Australian and New Zealand Journal of Psychiatry. They theorize that magnesium helps to regulate certain systems within the brain that control stress response. So, if you’re feeling stressed, enjoy one cup of cooked black beans with your healthy meal. According to the USDA, this contains 120 milligrams of magnesium. Beans of all kinds are also high in fiber, so you feel full for hours after eating them.

Try: You get plenty of magnesium and a sweet treat when you make a batch of our Four-Step Black Bean Brownies. Don’t mention the beans and these rich, chocolaty bites are sure to bring a smile to just about every face in your household.

5. Beets

Why: Beets are a natural source of betaine, a micronutrient that supports your brain’s production of serotonin, says a report, published in the Journal of Multidisciplinary Healthcare. According to Healthline, beets also supply you with folic acid or Folate. “In addition to anemia and other health problems, folate deficiency may lead to the development of major depressive disorder (MDD),” says Psychology Today.

Try: Roasted Rosemary Beets and Carrots marry the earthy sweet flavors (and appetizing colors) of two fiber-rich root vegetables into one filling side dish.

6. Mushrooms

Why: All varieties of mushrooms are rich in tryptophan, says Mycoscience. Tryptophan is an essential amino acid that your body needs to make a sufficient supply of serotonin. “Low brain serotonin levels are associated with poor memory and depressed mood,” according to an article, published in the journal Nutrients. Mushrooms are also high in fiber and low in calories. Plus, they’re a non-starchy vegetable so you can eat as much of them as you want while staying on track to your weight loss goal.

Try: Check out our quick video on making Simple Stuffed Mushrooms, a snack that can turn any stressful day into a party.

 7. Asparagus

Why: The tender green spears are another great vegetable source of tryptophan, says Health.com. According to Healthline, asparagus also provides you with plenty of folic acid. “Many studies, going back to the 1960s, show an elevated incidence of folate deficiency in patients with depression,” says the Journal of Psychiatry and Neuroscience.

Try: Grilled Asparagus Caesar Salad features the zesty flavors of Parmesan cheese, Dijon mustard and garlic on top of the smoky grilled spears, giving those familiar flavors a tasty new setting.

8. Blueberries

Why: Flavonoids are phytonutrients (meaning they are found only in plants) that give blueberries their deep color. People who drank blueberry juice as part of a study reported more positive changes in their mood than those who drank a placebo, says the journal Nutrients. The researchers theorize, “flavonoid consumption enhances cerebral blood flow, boosting executive functioning, and thus helping to inhibit cognitive features (i.e., rumination) that maintain depression.”

Try: Blueberry Green Tea Smoothie makes a filling breakfast or snack that’s loaded with valuable nutrients and naturally sweet flavor.

9. Dark Chocolate

Why: Science has confirmed what you probably already know: chocolate improves your mood. “Cocoa polyphenols (micronutrients) enhance positive mood states,” says researchers in the Journal of Psychopharmacology. Researchers believe that the polyphenols stimulate activity in the brain regions associated with pleasure and reward and boost serotonin. Of course, dark chocolate often comes with fats and sugar, so you need to limit your consumption while stressed to keep from derailing your weight loss progress.

Try: The Dark Chocolate and Sea Salt Nut Bar from Nutrisystem hits all the high notes for a snack—salty, sweet and crunchy—while keeping the calories and fat content to a minimum. Our healthy snacks can help you with your meal prepping and planning, eliminating another reason to be stressed. Plus, it has eight grams of fiber and six grams of protein, so it takes down hunger pangs while filling you up with rich, dark chocolate.

*Always speak with your doctor if you’re feeling overly stressed, sad or anxious. 

The post Feeling Stressed? 9 Foods That Make You Happy appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/stressed-foods-that-make-you-happy/

You can still enjoy the delicious fun of summertime cookouts and stay on track with your weight loss goal. We have lots of lower-calorie ideas to help you do that, such as 5 Better for You Burger Recipes You’ll Love >  and Healthier Potato Salad> But while you are choosing healthy dishes like those, be aware that sneaky excess calories are lurking in places where you might not expect them. Condiments may seem like just little dabs of flavor, but, according to the United States Department of Agriculture (USDA), a single tablespoon of ketchup can have four grams of sugar and an equal amount of mayonnaise can come with 90 calories and 10 grams of fat. That’s why they’re counted as “Extras” in your Nutrisystem weight loss plan (Not on Nutrisystem yet? Click here to get started >). Good news: These five low calorie condiments are loaded with flavor. Better news: They are all “Free” foods you can enjoy to your heart’s content.

Here’s what you need to know about choosing and using low calorie condiments :

1. Mustard

The seeds from the mustard plant, a leafy green with a spicy flavor, are ground up and blended with vinegar and other ingredients to make the familiar yellow condiment. The color actually comes from turmeric, another flavorful spice. The mustard shelf at the grocery store is filled with lots of choices, from mild, smooth-textured bright yellow types to browner, grainier and very hot varieties. Dijon mustard is blended with white wine to add a tart flavor to balance the moderately spicy taste of the mustard. Beware of honey mustard, which has added sugar, and “dijonnaise,” which has all the excess calories and fats of mayonnaise.

TRY: Mustard is most commonly used to add zest to burgers and hot dogs, but it makes a tasty glaze for grilled chicken, fish or vegetables. You can also use it to make a low calorie flavorful salad dressing, such as our Creamy Honey Mustard topping >

2. Lemon/Lime Juice

Your food gets a spark of bright, acidic flavor from the juice of these two citrus fruits. Both are nearly calorie-free and loaded with vitamin C. Generally, lemons are slightly more sour than limes, while for many people the latter has a lightly bitter taste. Fresh lemons and limes have the best flavor and they’re easy to slice up and squeeze for juice by hand. You can also find packaged lemon and lime juice in supermarkets—just be sure before you buy that they are pure juice and contain no added sweeteners.

TRY: Fresh lemon or lime juice adds a refreshing splash of flavor to calorie-free seltzer. These juices also brighten the taste of grilled fish or chicken, and they add a spark of acid to mixed and fruit salads. Briefly grill lemon or lime halves to infuse them with a smoky taste that gives many dishes a flame-cooked flavor.

3. Hot Sauce

Also known as chili sauce or pepper sauce, this spicy condiment is made from hot peppers blended with a little vinegar. Hot sauce comes in a wide range of heat options, from mildly tongue tingling to five-alarm fire. Those made with habanero or ghost peppers tend to be the spiciest. Sriracha (sometimes call “rooster sauce” because of the image on its label) is a popular Vietnamese-style hot sauce that’s moderately spicy. According to BioMed Central, all hot sauces are loaded with capsaicin, the heat-bearing compound that research shows speeds metabolism and can help burn fat.

TRY: Unless you’re an experienced hot-sauce lover, start with just a few drops on your food and add more once you’ve tasted it. Mix a little hot sauce into ground turkey to punch up the flavor of your burgers with one of the most flavorful low calorie condiments. Sprinkle a little on grilled vegetables or seafood, such a shrimp or clams. Use hot sauce to make a zesty (and sugar-free) marinade for meats by whisking it with a little olive oil, fresh lime juice, minced garlic and chopped scallions.

4. Salsa

When we think of salsa, we typically picture a chunky sauce made with tomatoes, chile peppers and onions that comes in various levels of spiciness. You can also find salsas that are based on tomatillos (green or “salsa verde”) or fruit such as mangoes or pineapple. When shopping for bottled salsa, be sure to check the label for added sugar, which will load on extra calories. To get all the goodness and nothing more, you can use our recipe to whip up your own fresh salsa in minutes.

TRY: Skip the cream-based dips and instead slip your veggies into a bowl of one of our favorite low calorie condiments: Salsa. Make quick and healthy guacamole for dipping by blending salsa and lemon or lime juice with mashed avocado. Hold the ketchup and top your burger with a spoonful of salsa. Fruit-based salsas turn plain grilled fish into tropical treat.

5. Vinegar

According to the Journal of Evidence-Based Integrative Medicine, vinegar is made, like wine, by fermentation, which in this case produces acetic acid rather than alcohol. While vinegar generally has a tangy flavor, you’ll see a variety of types made with such ingredients as apple cider, red wine, and even champagne, each with slightly different tastes. Balsamic vinegar, made from grapes leftover from wine-making, is dark-colored and tends to be thicker and more flavor-intense than other types.  Vinegar has long been used in cooking as well as a folk remedy for many conditions. One recent study even found that vinegar may prevent spikes in blood sugar, which can be very beneficial for people with diabetes.

TRY: Vinegar infused with herbs such as tarragon or basil make a flavorful (and calorie-free) salad dressing. A trick many chefs use is to splash roasted or grilled meats or vegetables with a little vinegar while they’re still warm, which brings out the full flavor of the ingredients. Use apple cider vinegar in place of the creamy dressing in coleslaw or potato to reduce their fat content.

Interested in learning more about low-calorie options? Check out more recipes here >

The post 5 Low Calorie Condiments to Use at the BBQ appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/low-calorie-condiments/