January 19th, 2012
Traditional Chinese martial arts exercises like T’ai Chi could help Diabetics better manage their blood sugar levels.
Researchers found that a 12-week program of T’ai Chi, which is taught in classes all over the United States, led to a “significant” fall of 8% in blood sugar levels in those suffering from obesity-linked Type 2 Diabetes.
A study carried out by Chang Gung Memorial Hospital in Taiwan also discovered that the exercises boosted the body’s immune system. This is important because an improved immune system damps down chronic inflammation of the body’s internal organs, which is associated with Diabetes.
In a separate study, researchers from the University of Queensland in Australia found that a 12-week program of T’ai Chi and Qigong – another Chinese exercise – resulted in a significant fall in blood glucose levels in a dozen middle-aged to older adults.
The imbalance of blood glucose and insulin called Insulin Resistance in these individuals also improved significantly. Both studies were published in the British Journal of Sports Medicine.
T’ai Chi involves moderate exercise using flowing movements and deep breathing using the diaphragm. It is practiced by millions of Chinese daily as a way to maintain health into old age.
A regular exercise regime combined with a balanced, nutritious diet can help reverse an underlying cause of excess weight and obesity, which can lead to Insulin Resistance. By reversing this latter condition, you can facilitate PCOS weight loss.
September 23rd, 2011
Mushrooms can easily be overlooked because they lack the colorful appeal of fruits and vegetables. But they nonetheless play an important part in a Polycystic Ovarian Syndrome (PCOS) healthy diet. Their benefits range from helping to lower blood glucose and cholesterol levels to easing artery inflammation, reducing stress and boosting the immune system.
Of all the natural foods, mushrooms are among the most medicinal, with their ability to break down impurities in the body making them natural health allies. Many are available in supplement form but always consult a health care practitioner before taking them.
The presence in mushrooms of two compounds in particular make a big impact on health. Firstly, they have potent anti-biotic, anti-viral and anti-inflammatory agents called terpenoids. Secondly, they have complex sugars called polysaccharides, which enhance the immune system and help the body fight cancerous tumors.
The following varieties of mushroom are well-worth considering as an addition to your PCOS diet in one form or another and are available in most health food stores:
Maitake mushrooms have traditionally been used to help reduce stress. They make a nutritious addition to soups, stir-frys and stews and have been shown to lower hypertension (high blood pressure) and elevated blood glucose levels.
Shiittake protect the heart and boost blood flow, as well as battling a yeast disorder called Candida albicans and increasing the body’s interferon anti-viral substance. For tea or soup, use 6-16 gms of dried shittake. As with all mushrooms, wash off any dirt and remove the stems. Be warned that higher doses can cause diarrhea.
Reishi and Turkey Tail may be too tough to eat but boiling them in water for an hour will produce a strong, nutrient-rich tea or stock for soups and other dishes. Reishi have been effective in tests in reducing inflammation and hypertension, which are key factors in coronary heart disease, though they can can cause occasional dizziness or stomach upsets. Scientists have identified the potential cancer-fighter PSK (Polysaccharide-krestin) in Turkey Tail. Both types of mushroom are available in capsule form.
Cordyceps is thought to lower cholesterol levels, protect the kidneys and improve physical endurance. A relatively rare form of fungus, it is marketed as a dietary supplement.
Buying tip: look for products made in the U.S. that are certified organic and toxin-free. Many products from Asia are tainted with metal toxins.
September 15th, 2011
Opinion in the medical community seems to be divided over the merits or otherwise of stretching. Some experts think that stretching prior to your main exercises, whether in the gym or on a bike, may be of little or no benefit to your Polycystic Ovarian Syndrome (PCOS) health, while others maintain that regular stretching can help prevent injuries.
There’s no question that flexibility is often a great aid to health, with many arguing that stretching is an effective way to help achieve it. Applying common sense is the best approach and several tips should be remembered if you want to avoid injury after deciding that stretching may be right for you.
For a start, it’s a good idea to consult a health care professional to work out a personalized program that suits your needs and, just as importantly, the kind of body you have.
Make sure your muscles are warm before stretching. Either do a thorough warm-up before stretching or leave your stretching until after you’ve completed your main exercises.
Stretching is a unisex activity. In American culture, there’s a common attitude that stretching is more a woman’s type of exercise than a man’s. But the best athletes of either sex are almost always people who stand out as having the kind of quickness and agility that requires a flexible musculature.
There is gain without pain. Stretches shouldn’t hurt. Mild discomfort as you extend your limits is as far as it should go. Be gentle with yourself – and don’t bounce.
Focus on muscles that feel tight. A muscle relaxes better if it’s contracted for 5-10 seconds and then relaxed into a stretch and held for a minimum of 30 seconds. The stretches that feel difficult are typically the ones that are most needed.
Allow time for stretching as part of your regular exercise allocation. Three minutes is a suggestion. Pick stretches that target specific problem areas and do them daily. Take it one moderate step at a time and aim for greater flexibility over a period of 3-6 months.
Regular exercise and a balanced, nutritious PCOS diet are crucial ways to help reverse Insulin Resistance, an imbalance of glucose and insulin levels in the bloodstream, which, if left unchecked, can lead to weight gain and obesity. Excess PCOS weight can, in turn, result in the onset of a number of dangerous conditions, including the cluster of cardiovascular disorders called Metabolic Syndrome or Syndrome X and the hormonal imbalance known as Polycystic Ovarian Syndrome (PCOS), a leading cause of female infertility.
Insulin Resistance can also be a root cause of reversible Pre-Diabetes which, if neglected, may lead to irreversible Type II Diabetes. All Insulin Resistance-related disorders are increased risk factors for Cardiovascular Disease, which can result in a heart attack or stroke.
September 14th, 2011
Are fresh herbs and spices always a beneficial addition to your Polycystic Ovary Syndrome (PCOS) weight loss diet when you’re looking for a salt substitute? Here’s the lowdown on some common seasonings and how they could affect your health.
Sage: British researchers have shown that people given sage oil pills on a regular basis experienced a significant improvement in memory. As a tea, sage has been recommended for centuries as a way of easing sore throats and coughs.
Garlic: don’t be put off by the smell because this herb boasts an amazing array of benefits. It is anti-bacterial, anti-fungal, anti-parasitic and anti-inflammatory. Garlic also reduces cholesterol and helps regulate blood pressure and glucose levels – key factors in avoiding the cluster of cardiovascular diseases called Metabolic Syndrome, which is often caused by obesity and the imbalance of glucose and insulin in the bloodstream known as Insulin Resistance.
Garlic can also be used to tackle colds, sinusitis and chest infections, as well as skin problems like acne. But avoid garlic if you are taking anti-clotting medication. If you’re breastfeeding, you may find that garlic makes your baby’s colic worse.
Cinnamon: Pakistani scientists found that extract of cinnamon could improve glucose levels in people with Type II Diabetes. It may also offer protection against the onset of Pre-Diabetes, which is often caused by Insulin Resistance and obesity. If neglected through a poor diet and lack of regular exercise, Pre-Diabetes can lead to the full-blown, irreversible Type II variety. Cinnamon appears to help the body deal with glucose more efficiently.
Ginger: can prevent nausea, so it’s good for treating travel or morning sickness. It also has an anti-inflammatory effect on your blood vessels by lowering blood pressure. Ginger is often taken as a digestive tonic and can help ease colds and flu, chilblains and arthritis. But avoid it if you suffer from a peptic ulcer or gallstones. Long-term use in pregnancy isn’t recommended, either.
Basil: the leaf of this herb, which can be easily grown in a backyard, is a natural antiseptic and great for soothing insect bites. The leaf also provides a powerful antioxidant agent in food.
Curry powder: most people think the worst a curry could inflict is a bout of indigestion. But it could be loaded with unhealthy colorings such as Tartrazine, Sunset Yellow and Ponceau 4R. Repeated exposure to these compounds is thought to lead to increased sensitivity to allergies and even the onset of asthma. However, diets rich in curry spices such as turmeric, often found in Indian food, may prevent some cancers. Tumeric can also ease the symptoms of cystic fibrosis.
So, all in all, it’s best to pick and choose your herbs and spices carefully so your PCOS health receives the maximum benefit.
