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PCOS-FREE LIFE

Polycystic Ovarian Syndrome (PCOS) is a common condition among women of child-bearing age in which estrogen and progesterone hormone levels are out of balance. This imbalance causes the growth of cysts on a woman’s ovaries which can affect her menstrual cycle and fertility. Consulting a gynecologist in gurgaon at The CK Birla Hospital for Women will help reduce the severity of PCOS symptoms. Here are some diet and lifestyle changes you should carry out if you are suffering from PCOS.

Exercise few steps to achieve it

Many research studies have shown that it takes a modest amount of weight loss of 5 to 10 kg or 5 to 10% of initial body weight to reduce insulin resistance by about 50% and restore ovulation. Our multispeciality hospital in gurgaon will be happy to help you in dealing with PCOS.

Lifestyle modification

Diet:

  • High protein, low carb, low fat diet
  • 1000-1500 kcal per day
  • Eat several small meals a day
  • Give up tobacco
  • Aim to achieve 5% weight loss

Exercise:

  • Baseline activity is low in PCOS patients
  • RECOVERY WORKOUT – focus on things like joint mobility and deep breathing
  • Leisure strolls
  • Stretching
  • Regular exercise plan – work out should be the first thing in the morning

Squats:

  • It is a staple of most exercise programs
  • Squats simultaneously work the biggest muscle group in your body quadriceps, gluteus and back muscles.
  • Inhale and lower your body like you are sitting down in a chair until your thighs are parallel to the ground

Keep your torso stiff as you exhale and press your body back up to standing

  • Include high intensity interval training in your cardio program
  • Sneak more walking into your day
  • Make push-ups part of your program
  • Get 8 hours of sleep each night

AND STAY PCOS FREE!!!

  • Dr. Aruna Kalra
  • Director, Obstetrics & Gynaecology

Polycystic Ovarian Syndrome (PCOS) is a common condition among women of child-bearing age in which estrogen and progesterone hormone levels are out of balance. This imbalance causes the growth of cysts on a woman’s ovaries which can affect her menstrual cycle and fertility. Consulting a gynecologist in gurgaon at The CK Birla Hospital for Women

Nutritional guidelines in menopause

Most women dread the word menopause. It affects women in completely different ways, but the most common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory and fatigue. Long term consequences can include a decline in libido, osteoporosis, heart disease, even dementia – all linked to reduced estrogen levels. Consulting a reputed hospital in Gurgaon can be of tremendous help.
It has been noted that eating and avoiding certain types of foods can make the menopause a lot more bearable. The CK Birla Hospital for Women recommends right diet, exercise, adequate sleep, and learning to relax — you will find you have more energy to enjoy your life. Here are some tips to counter the menopause symptoms:

  • Hot flushes – Avoid stimulants such as coffee, alcohol and chocolate and spicy foods, especially at night
  • Tiredness – Avoid snacking on sugary foods – as it often leads to a sharp rise in your blood glucose level followed by a sharp dip leaving you feel tired and drained. Choose fresh fruits with a few nuts instead.
  • Weight gain – Watch the amount of fat in your diet and cut back on sugar. Eat complex carbohydrates, such as whole wheat, brown grains, whole meal pasta, bread and rice, as they will help balance blood sugar levels and keep you feeling fuller for longer.
  • Dry skin – Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels.

Depression and irritability

  • Ensure you eat enough protein foods which contain the amino acid tryptophan. You can find it in turkey, cottage cheese, oats and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps moods and may help control sleep and appetite which can make you feel better in yourself
  • Eat breakfast and not miss meals to balance your blood sugar.

Bone health

  • Women going through the menopause should increase their intake of food sources of calcium, magnesium and vitamins D and K to maintain integrity of the skeleton.
  • High amounts of phosphorous – found in red meat, processed foods and fizzy drinks – should also be avoided. Too much phosphorous in the diet accelerates the loss of minerals such as calcium and magnesium from bone.
  • Reducing sodium, caffeine and protein from animal products can also help the body maintain calcium stores.
  • Opt for more alkaline foods – vegetables, fruits, seeds, nuts and yogurt – to help prevent calcium reserves being leached from bones.
  • Eat foods high in magnesium and boron. These are minerals which are important for the replacement of bone and thus help to reduce the risk of osteoporosis. Apple, pears, grapes dates, raisins, legumes and nuts are good sources of boron.
  • Calcium supplement, other vitamins and minerals that are vital for bone health are magnesium, vitamin E, vitamin D and zinc. Choose a supplement with a combination of these and they should be in the right proportion for maximum effect. Weight-bearing exercise is vital too.

Points to remember

  • Eat more of the right fats – Include essential fatty acids (EFAs) in the diet as recommended by our expert gynecologist in Gurgaon. EFAs are found in nuts, seeds and oily fish. The best EFAs are those from the omega-3 and omega-6 families, which are found in pumpkin seeds, oily fish, walnuts, linseeds, dark green vegetables and oils such as sesame, walnut, soya and sunflower, flaxseeds, rice bran oil. Use blends of Oil.
  • Increase your Fruits and Vegetables intake – Include 5-6 servings of fruits and vegetables in your daily dietary intake.
  • Stay well hydrated – Drink 2 to 2.5 litres of water daily
  • Eat smaller portions more regularly
  • Eat more phyto-oestrogens – Increase your intake of phyto-oestrogens by taking more of soya milk and soya flour, linseeds, tofu, pumpkin seeds, sesame seeds, sunflower seeds, celery, and green beans.
  • Flaxseed – Flaxseed is a wonderful plant-based food with omega-3 fatty acids. Try sprinkling ground flaxseed on cereal, yogurt, and salads; it adds fiber to your diet, keeps your arteries healthy, and has some estrogen-like compounds.
  • Increase iron intake. Eating at least 3 servings of iron-rich foods a day will help ensure that an adequate amount of iron is present in the daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts and enriched grain products.
  • Exercise frequently – Doing 45 minutes of exercise plays an important role in improving circulation and heart function, decreasing cholesterol and bone loss and helps to improve our ability to cope with stress.

Make an appointment with our expert nutritionist at The CK Birla Hospital for Women.

  • Ms. Deepti Tiwari
  • Clinical Nutritionist

Most women dread the word menopause. It affects women in completely different ways, but the most common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory and fatigue. Long term consequences can include a decline in libido, osteoporosis, heart disease, even dementia – all linked to reduced estrogen levels. Consulting a reputed hospital in

Menopause

Menopause is the time that marks the end of your menstrual cycles. It’s diagnosed after you’ve gone 12 months without a menstrual period. The menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman’s oestrogen levels decline. However, around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause or premature ovarian insufficiency, which needs multi-skilled expertise from our hospital in gurgaon.

Common symptoms include:

  • Irregular periods
  • Hot flashes, night sweats or chills
  • Vaginal dryness
  • Reduced sex drive (libido)
  • Sleep problems
  • Mood changes
  • Weight gain and slowed metabolism
  • Thinning hair and dry skin
  • Loss of breast fullness
  • Headaches
  • Joint stiffness, aches and pains
  • Reduced muscle mass?
  • Recurrent urinary tract infections (UTIs)

After menopause, risk of certain medical conditions increases:

  • Heart and blood vessel (cardiovascular) disease.
  • Osteoporosis
  • Urinary incontinence
  • Weight gain

In such a shaky situation, the need to visit our expert gynecologist in gurgaon becomes the need of the hour.

Treatments to help alleviate the symptoms of menopause:

  • Hormone replacement therapy (HRT) that relieves menopausal symptoms by replacing oestrogen
  • Vaginal oestrogen creams, lubricants or moisturisers for vaginal dryness
  • Cognitive behavioural therapy (CBT) to help with low mood and anxiety
  • Eating a healthy, balanced diet and exercising regularly to maintain a healthy weight and stay fit

It’s worth searching for hospital near me on internet these days and talking to an expert if you have menopausal symptoms that are troubling you or if you’re experiencing symptoms of the menopause before 45 years of age. Your doctors can usually confirm whether you are menopausal based on your symptoms and a blood test to measure your hormone levels may be carried out if you’re under 45.
Make an appointment with our experts at The CK Birla Hospital for Women.

  • Dr. Rachna Singh
  • Consultant, Obstetrics & Gynaecology

Menopause is the time that marks the end of your menstrual cycles. It’s diagnosed after you’ve gone 12 months without a menstrual period. The menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman’s oestrogen levels decline. However, around 1 in 100 women experience the

Let’s Talk Menstruation

Periods are a natural process experienced by half the world’s population. But they don’t always happen smoothly. Most menstruating women face a set of problems – some are common, some individual-based, which need consultation from a qualified and experienced gynecologist. The CK Birla Hospital for Women provides professional and satisfactory treatment for a range of gynecological conditions, backed by comprehensive and accurate diagnosis to support your treatment and recovery.
You should visit our hospital in Gurgaon if you experience:

  • Bleeding or spotting between periods
  • Bleeding or spotting after sex
  • Heavy bleeding during your period
  • Menstrual cycles that are longer than 38 days or shorter than 24 days
  • “Irregular” periods in which cycle length varies by more than 7–9 days
  • Bleeding after menopause

To help ease period cramps, you can try the following after consultation from our expert gynecologist in gurgaon:

  • Take NSAIDS (pain killers) as prescribed by your doctor
  • Exercise
  • Place a heating pad, heat wrap, or other source of heat on your abdomen or lower back.
  • Certain alternative treatments may help like Vitamin B1 or magnesium supplements or Acupuncture

Who needs cervical cancer vaccine?

Girls and boys should get the HPV vaccine as a series of shots. Vaccination works best when it is done before a person is sexually active and exposed to HPV, but it still can reduce the risk of getting HPV if given after a person has become sexually active. The ideal age for HPV vaccination is age 11 years or 12 years, but it can be given starting at age 9 years and through age 26 years.
For those aged 9–14 years, two shots of vaccine are recommended. The second shot should be given 6–12 months after the first one. For those aged 15 years through 26 years, three shots of vaccine are recommended.

How often do I need to have cervical cancer screening?

Pap smear, also called a Pap test, is a screening procedure for cervical cancer.

  • Teenagers need not get a Pap test
  • Women aged 21–29 years should have a Pap test alone every 3 years. HPV testing is not recommended.
  • Women aged 30–65 years should have a Pap test and an HPV test (co-testing) every 5 years (preferred). It is also acceptable to get a Pap test done every 3 years.

Connect with our gynecologist in gurgaon if you have the above mentioned symptoms.

  • Dr. Astha Dayal
  • Consultant, Obstetrics & Gynaecology

Periods are a natural process experienced by half the world’s population. But they don’t always happen smoothly. Most menstruating women face a set of problems – some are common, some individual-based, which need consultation from a qualified and experienced gynecologist. The CK Birla Hospital for Women provides professional and satisfactory treatment for a range of

 
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