December 30th, 2011
Health professionals are able to motivate even the most inactive people to increase the amount of exercise they get, says a study.
But researchers found that exercise advice had to be tailored to individual needs to have the desired effect. Adopting a “one size fits all” policy is not as effective as the personalized approach.
With the right advice, however, people with Polycystic Ovarian Syndrome can be motivated to exercise enough via walking to enjoy significant health benefits such as reducing the risk of developing heart disease, Diabetes and some cancers.
Dr. David Ogilvie, lead author of a Scottish study featured in the British Medical Journal, says people should be offered a range of options to encourage them to walk regularly.
Face-to-face advice from healthcare professionals could be useful in enabling patients’ needs to be assessed and individual advice given in response. Some people might also find group discussions about exercise to be motivating, especially in connection with the benefits of PCOS weight loss to health and general well-being.
“We can’t point to a silver bullet that will promote walking for everyone, but we have found evidence that different approaches can be effective,” added Dr. Ogilvie.
September 20th, 2011
Nuts! If you’re in need of a healthy PCOS snack this fall, you could do much worse than help yourself to moderate amounts of certain nuts. After years of being disparaged as “bad” food, nuts are now being credited with a wide range of benefits, ranging from helping to lower the risk of heart attacks and Pre-Diabetes to maintaining young, elastic skin and reducing chance of developing gallstones and Alzheimer’s disease.
High levels of saturated fats are an increased risk for heart disease. But some fats like polyunsaturates and monounsaturates are good for you in small doses. Tree nuts such as almonds, hazelnuts, macadamias, pecans and walnuts have no cholesterol and they’re high in healthier unsaturated fats which help reduce LDL “bad” cholesterol and triglyceride blood fat levels.
Nuts can also help prevent the onset of a number of disorders linked to reversible Insulin Resistance, an imbalance of glucose and insulin levels that may lead to obesity and the cluster of cardiovascular diseases called Metabolic Syndrome (Syndrome X). Insulin Resistance and obesity are also underlying causes of Polycystic Ovarian Syndrome (PCOS) a major source of female infertility, and Pre-Diabetes, which, if neglected, can lead to irreversible Type 2 Diabetes – a condition that can only be managed and may require daily injections of insulin for the rest of a person’s life.
Almonds are one of the best sources of the antioxidant vitamin E in the D-alpha tocopherol form, which has been related to the prevention of heart disease, certain forms of cancer and cataracts. Vitamin E also contributes to the elasticity of the skin, helping to maintain a youthful appearance. In addition, almonds boast high calcium and magnesium content.
Walnuts contain lots of an omega-3 fat called alpha linolenic acid, which reduces C-reactive protein (CRP), an artery inflammatory marker that is associated with heart disease.
Unlike some things that are good for you, nuts have deliciously distinctive flavors. Hazelnuts, for example, add a rich crunch to confections, baked goods, cereals and dairy products. They’re available in many varieties, ranging from kernels to sliced, diced, paste, butter and meal. Nut oils carry many of the benefits of raw nuts and are good for salads and cooking.
Nuts are also very adaptable, slipping easily into salads and stir-frys. They can also be ground to thicken a sauce or curry or replace flour in pie crusts. For parties, you can roast pumpkin seeds with chilies and garlic to make Mexican-style pepitas. For an Asian flavor, add five spice powder and fennel. Or toss with flattened rice and spices to make an Indian chiwda.
Be warned: nuts are addictive, as well as fattening in excessive amounts. So make sure you don’t overdo things, especially with the salted variety as there is already too much salt in the average American’s diet.
One tip: substitute nuts for food you’d usually eat. So, for example, munch on a few nuts instead of high carbohydrate, non-nutritious pretzels. It’s a great way to give a whole new meaning to the phrase “health nut!”
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.
