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Dietary behaviour takes time to change so one can start taking small conscious steps to avoid any kind of unhealthy dietary approach. Even a small change in your daily eating pattern can bring out a big positive difference to improve your overall health and fitness. • Keep a check on your intake of processed food items as they are high in salt, sugar and fat. • Avoid smoking, drinking alcohol and focus on doing regular physical activity. • Eat a variety of foods to avoid micronutrient deficiencies. • Include seasonal and different colours of vegetables and fruits. • Choose whole...

If your body is unable to regulate insulin, then it starts to build up in your body and increases the levels of androgens which is the male sex hormones. Adaptogen herbs help balance out the hormone levels in our body and ease symptoms related to PCOS. (Before taking any herbal supplement consult your doctor) Some of the adaptogen herbs that can help overcome PCOS are : • Maca root: It is a traditional herb that helps lower cortisol levels, treats symptoms related to depression and balances out hormones in the body. It may also help boost fertility. • Ashwagandha: It...

Sugar definitely has addictive properties, and we should be cutting down its consumption from our daily diet as high sugar consumption is linked to a lot of diseases. The food industry uses many names for added sugars like brown sugar, dextrose, sucrose, maltose, etc, all these foods with high amounts of sugar should be avoided. Total sugar intake in a day should not be more than 5% of calories (According to WHO) so cutting down on sweetened beverages like fruit drinks, soda, coffee, teas and snacks (ice creams, cookies, brownies, doughnuts, etc.) is very important. Bread, fat-free yoghurt, granola bars,...

Goitrogens are compounds found in certain food items that tend to interfere with the normal functioning of the thyroid gland when consumed in excess amounts. It makes it very difficult for the thyroid gland to produce hormones required for normal metabolic functioning of the body. There are 3 types of goitrogens found in foods namely: Flavonoids (naturally present in food items), Goitrins and Thiocyanates (produced when plants get chewed or sliced). Please take note that flavonoids are healthy antioxidants, but some of them get converted into goitrogens by our gut bacteria. Goitrogens have a negative impact on people with thyroid...

Food addiction: Sugar and high-fat junk food stimulate the brain in a certain way having the same effects on our brain as alcohol, nicotine, cocaine, etc. Junk food addiction is common in today’s society where people lose control and struggle with their eating behaviour, similar to a person struggling with nicotine or alcohol addiction. Food addiction and cravings are difficult to overcome for high fat and sugary foods. Junk food is processed foods that have refined ingredients mixed with additives. They are cheap and made so tasty that promotes overeating. They are engineered and designed in a way to get...