September 27th, 2011
As well as helping Polycystic Ovarian Syndrome weight loss and improving overall PCOS health, just 30 minutes of brisk activity like walking can immediately boost the mood of depressed people. A short workout has the same “pick-me-up” effect as caffeine or binge-eating, according to a study.
So, if you ever feel down and tempted to reach for some unhealthy comfort food, take a walk instead of eating a fattening snack. Better still, invite a friend to accompany you and enjoy a pleasant chat while enjoying the benefits of exercise.
Researchers at the University of Texas in Austin found that patients suffering from depression who walked on a treadmill for half-an-hour reported feeling more vigorous and having a greater sense of psychological well-being for up to an hour after the workout.
These patients and another group, who just sat quietly for 30 minutes, all reported reductions in negative feelings such as depression, tension, anger and fatigue. But only those who had exercised said they felt good after the session.
Lead researcher John Bartholomew said the study, which involved 40 people aged between 18 and 55, was among the first to show that exercise can have an immediate positive effect on depression.
“You should derive a benefit very early on in the process and hopefully that is the kind of thing that will motivate people to continue to engage in this behavior,” said Professor Bartholomew.
The positive effects from walking were sizable, says the study, lifting participant’s feelings of vigor to near-normal levels. But researchers warned that the results were short-lived and declined over the following hour.
Regular exercise is crucial to reversing Insulin Resistance, an imbalance of blood glucose and insulin levels which can be an underlying cause of excess weight gain and obesity leading to depression. Many overweight people become depressed because the social stigmatization of excess weight gain causes embarrassment, shame and guilt.
There is a neuro-biological link to obesity because low levels of the mood-elevating neuro-transmitter called serotonin in depressed people cause them to eat meals high in carbohydrates. These, in turn, raise insulin levels and cause PCOS weight gain while stimulating production of tryptophan, an amino acid essential for the production of serotonin.
It is easy to become trapped in a vicious cycle because overweight and obese individuals report that they crave high-carbohydrate meals when depressed, anxious or alone. Consuming this kind of food can result in extremes of mood changes.
September 26th, 2011
Half the battle when it comes to losing Polycystic Ovary Syndrome weight and enjoying better PCOS health and well-being is developing the right approach to what you want to achieve.
First of all, try to focus on living healthier before concentrating on PCOS weight loss. Learn to eat in a way that makes you feel well and gives you more energy. Get regular exercise, manage stress and try to think positively at all times. Tell yourself that you’re a success in so many other areas of your life, like being good at a job or raising a family, and weight loss is going to be no exception.
Focusing on your weight all the time can often lead to impatience and frustration, which may tempt you to adopt quick fixes. These desperate measures are more than likely to lead to failure. So start from a perfectly reasonable desire to improve your health and appearance, not from a feeling of low self-esteem and anger at a lack of will-power.
Find a healthy PCOS diet program that suits you, not someone else. Don’t be afraid to fail every now and again as you experiment with different eating habits and taste experiences. Explore new fruits, vegetables and foods high in omega-rich fatty acids such as salmon and walnuts.
Create a realistic image in your mind of how you want to look. Make gradual changes in your weight and they’ll soon add up. It doesn’t have be torture, either, if you allow yourself time for your body to adapt to less weight.
Persistence is the key. There may be setbacks along the way, like giving into a particular craving. But don’t beat yourself up if that happens! You’re allowed to have some pleasure en route to your healthy new way of life. So have the occasional treat and find a way of exercising that you enjoy. How long is it since you last went swimming, for example?
A key factor in PCOS weight loss is the ability to reverse Insulin Resistance, an imbalance in blood sugar and insulin levels, which, if left unchecked, can lead to obesity. This latter condition has reached epidemic proportions in the U.S. and other Western countries via unhealthy diets and lack of regular exercise.
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.
August 22nd, 2011
Everyday life takes so much out of us at times that’s it’s often difficult to find the motivation for regular exercise and a PCOS nutritional diet. Even when you’re aware that they can reverse Insulin Resistance and bring the multiple health benefits of weight loss.
Energy underlies motivation. And if you look at your energy levels from a different perspective, you might find it revolutionizes your whole approach to life.
Ancient philosophies regarded energy as a permanent life force, rather than as a resource that runs down or a short-lived adrenaline rush or even a personality trait that some people have and others don’t. They claimed that true life-sustaining energy originates from deep inside everyone and flows like a wellspring into all areas of your life. If you sometimes feel lacking in energy, it’s not because you’re running on an empty tank. Instead, the ancients believed that energy gets blocked by unhealthy habits, which can include everything from eating the wrong food to getting stuck in a rut or working too hard.
If you unblock your energy sources with healthy, balanced and consistent changes to your life, you’ll benefit enormously in body, mind and spirit. Try incorporating one of these simple suggestions into your life each week over the next month to release new levels of energy:
- Stress and mental tiredness can be relieved by your sense of smell because aromatherapy has a revitalizing effect. Rosemary, juniper berry, clary sage and peppermint revive the senses, while citrus oils like lemon, orange or pink grapefruit balance emotions. Add a few drops to a bath or light a candle scented with essential oils before you slip into the water.
- Change your daily routine before you get struck in a PCOS (Polycystic Ovarian Syndrome) lifestyle rut. Energize your mind by doing different things, such as taking up new activities like walking and swimming, or reading a new author, trying a fresh restaurant or listening to music you haven’t heard before. Limit your TV viewing to only programs you really want to watch, rather than slumping in front of the set for the whole evening. Get hold of the TV Guide and mark in advance the programs that sound interesting.
- Cut back on multi-tasking. If you spread yourself too thinly, you could become frustrated and energy-drained by not being able to give one task sufficient attention to do properly. Just do one thing at a time and you may find you get more done, with energy to spare for the next task.
- The Finns swear by hydrotherapy, or subjecting the body to contrasting water temperatures. For 2000 years they have believed it strengthens the body’s immunity to disease, increases circulation and has a generally stimulating effect on the body. In the absence of a handy sauna and bank of snow, take a a shower in the normal way … then turn the temperature control to as cold as you stand it for 30 seconds. Switch it back to warm for the same period and then experience another quick burst of cold. Repeat 2-3 times on the nape of your neck, back and chest.
Energy in its purest form is the essence of who you are as a person. The more you bring out of yourself, the better you will feel.
