Are you eating the right food?

Recently on our podcast, we shed light on Polycystic Ovarian Syndrome (PCOS), a hormonal disorder impacting women's reproductive health and overall well-being. This blog post provides an in-depth look at PCOS, covering its effects, diagnosis, and treatment options, to empower women with knowledge and support. Following are some points discussed with our guest ‘Vriti Srivastav’ an expert Dietician.

1.Building a Healthy Food Relationship

To establish a healthy relationship with food, adopt a flexible approach, allowing for balanced choices rather than strict dietary rules. Practice intuitive eating by listening to your hunger and fullness cues, and ditch the 'all or nothing' mindset to overcome setbacks without guilt. Cultivate a positive body image by focusing on functionality rather than appearance, and avoid food restriction, which can lead to overeating and guilt. Instead, gradually increase nutritious food intake for sustainable changes. Seek support from registered dietitians or support groups to help you. Remember, building a healthy food relationship requires self-compassion, positivity, and a focus on sustainable habits that promote physical and mental well-being, freeing you from the constraints of diet culture.

2.Importance of chewing properly:

Proper chewing initiates digestion, breaking food into smaller particles for better nutrient absorption. Thorough chewing promotes satiety, reducing overeating and aiding weight management, as seen in the E-market video where a family's pact to chew 30 times led to significant weight loss. Adequate chewing prevents indigestion, bloating, and digestive issues by ensuring food enters the stomach in digestible particles. Additionally, chewing contributes to oral health by stimulating saliva production, neutralizing acids, and strengthening jaw muscles. By incorporating thorough chewing into your daily routine, you can enhance nutrient absorption, promote satiety, prevent digestive problems, and maintain optimal oral health, ultimately investing in your overall well-being.

3.Factors affecting cravings and bloating:

Food cravings and bloating are influenced by various factors. Hormonal imbalances, such as those experienced during pregnancy, can trigger specific cravings. Lack of sleep increases ghrelin production, leading to hunger and junk food cravings. Stress releases cortisol, driving appetite for high-calorie foods. Dehydration can masquerade as hunger while eating difficult-to-digest foods (e.g., beans, legumes), and food intolerances (e.g., lactose) cause bloating. By recognizing these triggers - hormonal fluctuations, sleep deprivation, stress, dehydration, digestive challenges, and food sensitivities - we can take proactive steps to manage and reduce food cravings and bloating, promoting a healthier relationship with food.

4. Understanding Anti Nutrients and Digestion.

Anti-nutrients" are compounds in foods that interfere with nutrient absorption, potentially leading to deficiencies. Examples include phytic acid, found in grains, legumes, and nuts, which binds to minerals like iron, zinc, and calcium, and lectins, found in grains, legumes, and nightshade vegetables, which can cause gut inflammation. While some anti-nutrients, like oxalates in spinach and rhubarb, are generally harmless, others can have negative effects in large amounts. Consuming a varied diet, using cooking methods like soaking, fermenting, and cooking, and being mindful of food preparation can help minimize anti-nutrient exposure and ensure optimal nutrient absorption. Notable techniques include soaking grains and legumes to reduce phytic acid, cooking or fermenting lectin-containing foods, and varying vegetable consumption to avoid excessive oxalate intake, ultimately promoting a balanced and nutritious diet.

5. Roles of emotions and guilts in eating habits:

Emotions and guilt significantly influence our eating habits. Emotional eating, using food as a coping mechanism for negative emotions, is exemplified in popular culture, such as Kate's comfort eating in "This Is Us." Guilt, often triggered by indulging in treats, can lead to a vicious cycle of overeating and restriction, perpetuating a negative relationship with food, as seen in "The Devil Wears Prada" and "The Mindy Project." Recognizing these patterns is crucial. Healthy coping mechanisms, rather than food, should be used to manage emotions. Additionally, refraining from guilt and focusing on enjoying nourishing meals is essential for a balanced relationship with food.

6.Nourishing Children from Birth to Teenage Years:

Nourishing children from birth to teenage years requires attention to detail and understanding of their nutritional needs. Breastfeeding provides essential nutrients and health benefits for mother and baby, with exclusive breastfeeding recommended for six months. To check milk production, weigh the baby before and after feeding, subtracting diaper weight. A healthy baby consumes 2-3 ounces/pound/day. When introducing solid foods, start with pureed fruits/vegetables, gradually adding texture, and monitor for allergic reactions. Toddlers/school-aged children require balanced diets with fruits, vegetables, whole grains, lean proteins, and dairy. Teenagers need more calories, protein, calcium, iron, and vitamin D. Encourage healthy habits and nutrient-dense foods.

7.Importance of gut health and digestion:

Gut health and digestion are vital for overall well-being, with the gut often referred to as the "second brain." An unhealthy gut can lead to digestive issues, skin problems, autoimmune conditions, and mood disorders. The digestive process begins in the mouth, moves to the stomach, then small intestine for nutrient absorption, and finally the large intestine for water and electrolyte absorption. Gut bacteria play a crucial role in digestion and immune function, but can be negatively impacted by poor diet, stress, and antibiotics. To improve gut health, eat a diverse diet, manage stress, get enough sleep, and consider probiotics and prebiotics.

8.The Keto Diet: High Fat, Low Carb, and Its Risks:

The keto diet, a low-carb, high-fat diet, has gained popularity for quick weight loss, but it comes with risks and downsides. The restrictive diet lacks nutrient diversity, eliminating grains, fruits, and starchy vegetables, potentially leading to deficiencies and digestive issues like constipation. Increased protein and fat intake raise the risk of kidney stones, especially for those with pre-existing kidney issues. Sustainability is also a concern, as the diet's restrictive nature can lead to yo-yo dieting. Furthermore, long-term scientific evidence supporting the keto diet's safety and efficacy is scarce. Studies show that while effective for short-term weight loss, the keto diet is no more effective than a low-fat diet in the long term and is associated with side effects like constipation, bad breath, and nutrient deficiencies. Consulting a healthcare professional before adopting the keto diet is crucial, as its potential risks and limitations may outweigh its benefits for some individuals.

9.Gluten-Free Diets and Celiac Disease:

Gluten is a protein found in wheat, barley, and rye. For most people, it's perfectly safe to consume. But for those with celiac disease, eating gluten can trigger an immune response that damages the lining of the small intestine, leading to a range of symptoms such as bloating, diarrhea, and fatigue.

The Dietien explains that the only way to manage celiac disease is through a gluten-free diet. This means avoiding all foods that contain gluten, including bread, pasta, cereal, beer, and many processed foods. Instead, those on a gluten-free diet must rely on naturally gluten-free foods such as fruits, vegetables, meat, fish, and dairy.

1O.Polycystic Ovarian Syndrome (PCOS):

Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder affecting women of reproductive age, characterized by irregular menstrual cycles, high androgen levels, and polycystic ovaries. The disorder disrupts the menstrual cycle, causing irregular periods, acne, hirsutism (excessive hair growth), and male-pattern baldness. PCOS occurs when the ovaries produce excessive androgens, interfering with egg development and release. Lifestyle changes (healthy weight, regular exercise, balanced diet) and medications (birth control pills) can manage symptoms. Proper treatment enables women with PCOS to lead normal, healthy lives.

In conclusion, PCOS is a manageable condition that requires a comprehensive approach. By combining lifestyle changes, medical interventions, and emotional support, women with PCOS can overcome its challenges and live fulfilling lives. We hope this blog post has provided valuable insights and practical advice for navigating PCOS.