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Ways Of Managing Depression Due To PCOS

Managing depression due to PCOS

How I Cured PCOS Naturally

Hello Everyone!

PCOS (Polycystic Ovarian Syndrome) is a reproductive disorder that has emerged as a common ailment today. 1 out of every 5 women is affected by it, mostly in the age group of 20 to 30 years.

It has been found out that PCOS is a serious cause of mental health issues in women. Attention needs to be paid as there is a huge risk of serious depressive disorders and psychiatric conditions if things are ignored. Read on to know ways of managing depression due to PCOS.

How to care for the mental health of PCOS patients?

All About PCOD By Dr. Sanjay Shah

Counseling

When it comes to caring for the mental health of PCOS patients, psychologists, psychiatrists and counselors can be of help. Some women may start feeling comfortable after just a few counseling sessions whereas others might need several sessions. However, counseling will be of help.

Medication

Apart from counseling, some patients would also require medication as there are many mood disorders that are linked with PCOS which are caused by hormonal imbalances. Psychiatrists may prescribe medicines to help recovery but this is the last resort. If you are worried about consuming psychiatric drugs and antidepressants, you can always discuss the risks with your doctor.

Support of the family

A good amount of family support is needed for a woman afflicted by anxiety and depression due to PCOS.

The woman can have mood swings due to PCOS and that can create friction and conflict in the household. This only adds on to the stress. Thus, it is essential for the husband and other family members to attend behavioural therapy sessions along with marriage counseling. They have to be aware of the condition and understand the problem.

Tips to deal with PCOS

  • Apart from medicines, women with PCOS also need to make changes in their lifestyle. Consider implementing certain positive changes at your workplace and home.
  • Avoid taking additional responsibilities at office and set realistic goals for yourself. Don’t overload yourself with office work. Keep it simple so that you can handle it well.
  • You should make the most of casual leaves and go out for vacations every now and then. This is the perfect way of unwinding. You will appear fully charged up after a good vacation with your loved ones.
  • Share the workload at home. Seek the help of your husband and other family members in your chores so that the entire burden is not just on you.
  • Try a hand at relaxation techniques such as meditation and yoga. They can be really good stress busters.
  • Indulge in relaxing baths, aromatherapy and massages every now and then. You need to visit the spa for that but indulging once in a month is perfectly fine. After all health is wealth.
  • Take time out for your hobbies so that you have a feeling of fulfillment and happiness.

Share your anxiety with a trusted family member or a friend. It will help you tremendously. If it is not possible to share things with someone too close, it is better to share it with an expert such as a psychologist. Talking about your problems can be quite soothing. It is also possible to get solutions for your problem.

Hope this post will help you in managing depression due to PCOS!

The post Ways Of Managing Depression Due To PCOS appeared first on Indian Weight Loss Blog.

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3 Fresh Ways to Enjoy Carrots

Carrots

Shaved, chopped and sliced. Fresh and roasted. These are some of the usual ways you might see carrots popping up at mealtime. Packed with fiber, potassium, trace minerals, as well as vitamins B and C, carrots are entirely too flavorful and bountiful to limit to salads, soups and roasted on sheet trays.

Here are three new ways to use carrots to make healthy, colorful and nutritious snacks and meals this season!

1. WHIP THEM

Looking for a new dip at your next party? Try grilling or roasting carrots and blending them with nuts, garbanzo beans or seeds to make a healthy, slightly sweet, spread or dip. This Quick & Delicious Roasted Carrot Butter makes toast and crackers shine and works as a great dip with crudités.

Roasted-Carrot-Butter

2. BAKE THEM

Sure, you’re no stranger to carrot cake. But carrot cake doesn’t have to mean big slathers of cream cheese frosting. What about a carrot cake that packs a nutritious punch that’s more suitable with coffee for breakfast rather than with birthday candles? We like this Black Sesame & Carrot Quickbread because it’s less sweet and has “snack” written all over it.

Black-Sesame-Carrot-Bread

3. GARNISH & GRILL THEM 

When it comes to pizza and flatbread, it seems that tomatoes and onions get all the attention, but don’t forget carrots. Use them as a garnish for grilled flatbread (or baked flatbread) and stop the show with a beautiful, unexpected dish that’s colorful and flavorful like our Grilled Carrot Flatbread with Ricotta and Herbs.

Carrot-Flatbread

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5 Ways to Tame Toxic Thinking and Negative Self-Talk

It’s possible that what you think can affect your health to a greater degree than you might realize. If you get down on yourself about your weight, for example, it might have a ripple effect that boosts serious health risks.

In a recent study, researchers found that when participants were negative about how much they weighed — often as a result of hearing body-shaming messages from celebrities and on social media — they showed a greater chance of developing metabolic syndrome, heart disease, Type 2 diabetes and obesity-related health problems.

“Negativity can actually change your brain chemistry as well,” says Loretta Graziano Breuning, PhD, author of “Habits of a Happy Brain.” She notes that people often default to negative thinking, which increases levels of cortisol — the hormone responsible for stress response. When cortisol spikes, it lowers hormones related to calmness and joy, like dopamine and serotonin. Increased stress brings its own health problems, including weight gain, insomnia, anxiety and systemic inflammation.

Fortunately, there are ways to tame toxic thinking, especially when it comes to your fitness goals. Here are some tips:

1. GET OBJECTIVE

Sometimes, it helps simply to notice the kinds of thoughts that are firing through your brain, suggests Breuning. The mind gets into patterns and habits, and it takes some effort to shift those, but the first step is to hear yourself. Write down the kind of stinky thinking you tell yourself — you may be surprised by some of the things you “say” inside your head.

2. FOLLOW INSPIRING PEOPLE

Whether you’re a frazzled parent looking for wisdom about work-life balance, or an athlete who worries about overtraining, it’s likely there’s a group of people online facing those exact issues. Connect with them, but also find the ones who feel like they lift you up with what they say and how they live. This shouldn’t produce envy, but instead give you a sense of inspiration and motivation. Check out Instagram, Pinterest or Twitter and find your squad.


READ MORE > TOP NUTRITIONISTS LOVE THESE INSTAGRAM ACCOUNTS


3. BE SPECIFIC

“Telling yourself to be more positive is nice, but it’s too vague to be useful,” says Jen Sincero, author of “You Are a Badass.” “Specifics will set you free,” she says. “What do you want to be saying to yourself? What do you hope to accomplish? The more specific you can be, the more you’ll be delivering instructions to your brain.” For example, instead of telling yourself that you “never” do enough at the gym, you might say, “I’m really proud of myself for making time to the get to the gym, and I just killed that last HIIT session.”

4. GET REFLECTIVE

You likely look at your reflection in a mirror at least a dozen times a day — some surveys put the number at closer to 60 — so make the most of it. Choose an action that makes you feel happier, like winking at yourself or sticking your tongue out. You might say a single, calming thought like, “I’m crushing it today,” or “I have time for everything I need to do.”

5. MAKE A MANTRA

Originally used as a word or a sound designed to deepen a meditation practice, a mantra has evolved to mean a statement or motto that’s repeated frequently. Breuning notes that this kind of repetition actually creates new pathways in the brain, rewiring you for more positive thinking. Your mantra could be anything from, “I am amazing and I look amazing,” to a quick, “Go, team me!” Play around with phrasing and notice what gets you to an empowered place the fastest.

The post 5 Ways to Tame Toxic Thinking and Negative Self-Talk appeared first on Under Armour.

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19 Ways to Trick Yourself into Working Out (When You Want to do Anything But)

We’ve all been there: That way-too-common slippery slope of losing motivation to work out. Maybe you keep saying to yourself, “I really should do a workout today,” yet you don’t motivate to do it. Too often one day snowballs into a string of days — and soon enough, that fitness goal you were so committed to a month ago is now even further from reach.

Nobody wants that, so we’ve compiled 19 expert-recommended tips that’ll get you off the couch and moving — maybe without even realizing it:

1. Take a 10-Minute Walk

“Make a deal with yourself that all you have to do is lace up your shoes, walk out the front door and keep moving for only 10 minutes, and then check in with how you feel. If you aren’t up for more, head home. Chances are, you’ll want to keep going, but even if you don’t, that is OK, too,” says Jessica Smith, creator of “Walk On: 10-Minute Quick Walk Mix.” “My motto is: Something is always better than nothing, so even just a 10-minute walk is a step in the right direction. Don’t overthink your plan of action, especially on days when you don’t feel like doing anything. Just. Get. Moving!”

2. Change Your Clothes

Put on the workout clothes that make you feel amazing and then add sneakers. “It is crazy to think how simply doing this sort of feels like you have to go workout,” says Andy Stern, general manager and founding trainer at Rumble Boxing.

3. Crank up Your Favorite Tunes

“Having a good song on helps me get my energy up,” says personal trainer Kristy Ardo. Then dance like nobody’s watching — because nobody is!

4. Roll out Your Yoga Mat and Sit on It

“Maybe that is your practice, just sitting and breathing. But typically you go from child’s pose or savasana and think, ‘maybe I can do some more.’ So you start doing some cat/cow. Give yourself props for even small movements and allow your practice to flourish in those small moments. Before you realize it, you’ll be practicing handstands,” says body-positive advocate and yoga instructor Jessamyn Stanley. When you get your mat rolled out, you don’t want to roll back up, so sit on it. Yoga starts with one pose. That grows to two and then three. Before you know it, you’ve been practicing for an hour.”

5. Give Yourself a Natural Energy Surge

“Go from a sitting position on the couch, to standing [like a squat] and repeat this 15 times,” suggests Crunch’s (Hilliard, Ohio) Brittany Sutor, an NFPT certified personal trainer. “This movement uses your legs and glutes, a bigger muscle group, which is going to help with more blood flow. When your muscles start to work, it sends more blood back to your heart, which then gives you a big pump to the rest of your body.”

6. Substitute Bottomless Brunch for a Sweaty Brunch

Meet your friends for a new class at a boutique fitness studio. You’ll get to check out the class, hang with your pals, not be the only first-timer there and there’s built-in accountability, says Body Space Fitness coach Sarah Gawron.


READ MORE > RUNNING AND BRUNCHING — TOGETHER AT LAST


7. Scroll Through Instagram

“Something that keeps me motivated is the numerous fitness and health accounts I follow on Instagram, I typically wake up and scroll through the pages to see what everyone is doing to get me motivated and moving,” says Katy Armstrong, general manager and head trainer for F45 Training. Check out what your favorite fitness influencers are doing, and follow their lead.

8. Do Active Recovery

This could be a gentle yoga routine or stretching. It’ll help your body repair, Stern says.

9. Talk to Yourself

“When I flood my brain with positive thoughts, it changes the way I think. When I don’t feel like working out, I start saying to myself, ‘I love working out, I can do this, this is going to be a great workout.’ And after I knock out my workout I always tell myself, ‘Great job!’” Ardo says.

10. Do A “Fanatic Five Workout”

“This simple 5-minute, full-body routine will awaken your front, back and side core muscles. After completion you will be energized to take on a full workout,” says CorePower Yoga’s senior manager, quality, Amy Opielowski. Complete one round of each of the following exercises for one minute:

  • Bird dog: From all fours, inhale and lift your right arm forward and left leg back. Exhale back to table top. Alternate sides.
  • Forearm plank hip dip: From forearm plank with your elbows under your shoulders, tap your right hip toward the floor, then your left hip. Continue alternating sides.
  • Side forearm plank thread the needle: From side forearm plank, inhale and reach your top arm up. Exhale and thread that arm under your bottom side ribs. Repeat for 15 reps, then switch sides.
  • Bridge: Lie on your back with your heels under your knees, and place your arms by your sides. Exhale, drive your heels down and lift your hips up. Hold, then inhale and lower back down to the starting position.
  • Basic crunch: Lie on your back and place your heels under your knees and your fingertips lightly behind your ears. Inhale and lift your chest straight up toward the ceiling. Exhale to lower back down to the starting position.

READ MORE > 15 INSTAGRAMS RUNNERS WILL LOVE


11. Recruit Your Dog

Playing with your four-legged friend can count as a workout, says Ardo, adding, “you don’t always have to take it so seriously!”

12. Head Outside for a Bodyweight Workout

There’s some motivating about feeling the sun shine down on you. Sutor suggests this workout: 15 squats, 10 side lunges (per side), 10 pushups, 1-minute plank, 1-minute mountain climbers. Do it three times total — who knows, you may even decide to do a fourth round!

13. Visualize the Future

Think of your goals and that high you feel after a workout. Remembering why you’re doing the hard work can help you stay committed to your fitness routine, Gawron says.

14. Watch TV — and Use the Commercials

“When the show goes to break, do a +1 pyramid. Start with 1 squat, 1 pushup and 1 jumping jack. Then do 2 reps of each, then 3 reps, then 4 reps, etc. until the commercial break ends,” Stern says. “The next commercial break, try to beat your record.”

15. Challenge Yourself to 15 Minutes

“Set a timer and do as many squats, lunges and planks as you can until the timer goes off,” Ardo suggests. “You can break a sweat and accomplish a lot in a short amount of time.”

16. Play Some EDM and Head Outside

FYI: EDM stands for electronic dance music. “The high beats per minute (128+) will make you want to move fast, and that gets your heartbeat up. I am a big fan of apps like Fit Radio or Rock My Run with pre-made mixes to get you hyped up,” Stern says.

17. Find Friendly Competition

Call a friend or family member and ask them to join you. “It helps motivate you when someone is there pushing beside you,” Sutor says. See who can do the most squats in one minute, the most jumping jacks in one minute, and so on until you’ve completed a 10-minute, full-body workout.

18. Be Grateful

“I remember that I am simply able — my body is able to workout and move, so I try to utilize that daily,” Armstrong says. Move it or lose it.

19. Set a Good Example

“I want to be the best role model I can be for my two boys. I want them to see me leading a healthy, active life and to follow in those steps,” Ardo says. If you have kids, nieces and nephews, or even neighborhood children you feel close to, think: Would I want them to see me on the couch when I should be working out?

The post 19 Ways to Trick Yourself into Working Out (When You Want to do Anything But) appeared first on Under Armour.

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