Did you know that the prevalence of obesity and being overweight has tripled over the years worldwide? This incidence has led to novel and interesting interventions for weight loss. One such approach is the emergence of peptides for weight loss. Well, it might be a new term for some of you, but a few of you might have heard some buzz around peptides for weight loss especially if you were keenly researching on new techniques to shed that unwanted weight.   

Peptide therapy was initially used by body builders to build lean mass and reduce fat mass. But now peptides for weight loss are becoming an emerging trend, viable for the general population, helping one achieve better health and fitness if used under proper guidance. Without further ado let’s get into the basics of peptides and how it helps you lose weight.   

What are peptides? 

Peptides are tiny biomolecules, which are made up of amino acids. Just like a string of beads in your necklace, peptides are a string of amino acids. Many strings of peptides together form a protein. In simpler terms, peptides are nothing but a mini version of proteins. They may be incredibly small but can make a big difference in how you look, feel and live.  

Role of peptides in our body  

Peptides act like a message in our body, for example, if your blood glucose levels are low, the body signals the pancreas to produce a hormone that can release glucose from the liver to bring your blood glucose levels back to normal. So once the peptides (messages) are delivered to the pancreas, they start their function of releasing hormones which can further maintain the blood glucose balance.  

So it’s simple, peptides are the messages which are very precise and specific to every organ. And hormones are the end result of these messages.  

Peptides can help improve your health and quality of life in many ways like – 

• Strengthening your immune system  
• Makes you look younger  
• Build muscles  
• Increase energy 
• Enhances cognitive function 
• Improves skin and hair growth  
• Brightens mood and sharpens memory  
• Good quality sleep  
• Easy recovery from injuries  
• Improves athletic performance  
• Heightens libido 
• Burn fat and helps you lose weight 

Peptide therapy 

As we understood that peptides are organ specific, different peptides affect different cells and function differently. They can be specially combined and customized to improve your health and well-being which is known as peptide therapy.  

Why do we need peptides for weight loss  

As we age, we tend to lose the rhythm of life as there is a significant change in our circadian rhythm, eating habits, exercise routine, etc. Another potential reason for using peptides for weight loss is the progressive decline of a hormone called Growth Hormone by 15%, every decade of adult life.  

The Growth hormone’s role is vast in the human body and is associated with  

• Healthy metabolism  
• Lowering fat accumulation  
• Improves heart health  
• Increases exercise capacity  
• Maintenance of muscles  
• Improves cognitive function 

Decrease in growth hormone shows increased abdominal and visceral adiposity. Peptides help our body increase the growth hormone production, helping one sustain/correct the metabolic health and helps in burning fat and losing weight.  

Best peptides for weight loss and fat loss 

• MOTS-C is a peptide found in mitochondria, which helps in metabolic activities throughout the body especially glucose, where it is converted into usable energy. MOTS-C acts as an exercise mimetic, which means that the hormone can stimulate changes normally activated through exercise.  Studies show that MOTS-C helps in regulating blood glucose levels by improving insulin sensitivity and lowering insulin resistance.  MOTS-C showed positive implication for enhancing fat breakdown, decreases fat gain even on a high fat diet, prevents fat from accumulating in muscle and maintains an overall healthier lifestyle.  

Application Mode :  Injection  

•  Tesamorelin is an FDA approved peptide, which is a growth hormone analog. It means that the peptide is similar to the one normally released from the brain. It dramatically increases human growth hormone. It is used to reduce stubborn belly fat or abdominal fat. It reduces inflammation. Improves cognitive function in healthy adults. Lowers insulin resistance and lowers triglyceride levels in healthy people. Improves overall framework of the body.  

 Application Mode :  Injection   

•  CJC 1295 – is a peptide which stimulates growth hormone secretion and leads to a steady increase of human growth hormone leading to fat loss and muscle growth. It helps in – 

1. Fat loss, increase lean muscle mass and better lipid profiles
2. Promotes deep sleep, which is associated with fat burning, muscle recovery and memory formation
3. It works well in combination with Ipamorelin for accelerated fat loss and promotes lean body mass  

Application Mode :  Injection  

•  Ipamorelin is a class of peptides which helps the body to produce more of growth hormone. Its uses are –  

1. Accelerates fat loss
2. Improves sleep, mood and energy
3. Improves muscle strength and mass
4. Improves long term growth hormone production 

Application Mode :  Injection and oral troche  

•  Sermorelin is a peptide which fights the effects of aging and promotes weight loss, by stimulating the natural production of human growth hormone which declines over age. Its uses are –  

1. Improves your appearance 
2. Increases lean muscle mass
3. Reduces body fat
4. Enhances quality of sleep  
5. Improves skin firmness and thickness
6. Reduces body aches and muscle aches

Application Mode :  Injection, oral troche, Oral capsules  

•  MK-677 (ibutamoren) is a peptide that stimulates the naturally stored growth hormones for the body to use. It –  

1. Increases growth hormone levels
2. Builds muscle mass
3. Increases muscle strength
4. Improves fat burning 
5. Accelerates weight loss
6. Revs up metabolism
7. Enhances sleep quality
8. Regenerates nerve tissue
9. Improves cognition

Application Mode : Oral capsule ( doesn’t come in injection)  

•  AOD 9604 is a fragment of the human growth hormone. This peptide helps in stimulating the metabolism. It – 

1. Boosts fat loss and burns calories
2. Decreases the extra fat from the obese cells more than lean cells
3. Helps in reducing belly fat
4. Destroys stored fat cells
5. Works wonderfully without affecting your hunger or blood sugar levels

Application Mode :  Injection and oral troche   

Combination of Peptides for weight loss and fat loss  

Combination of peptides have proven to show better results than single peptides  

• CJC 1295 + Ipamorelin – This combination proves that two is better than one for restoring youth and vitality. When this combination is carefully combined the body is able to produce stronger and steadier release of the growth hormone to provide twice the fitness and weight loss benefits. It helps in –  

1. Enhancing fat loss and weight loss
2. Increasing lean muscle mass
3. Enhancing sleep quality
4. Enhancing energy levels and stamina

Application Mode :  Injection and oral troche  

• IGF-1 LR3, CJC 1295 + Ipamorelin – This unique blend provides optimum human growth hormone production in the body. Its main function is to build new muscle tissues by promoting nitrogen retention and protein synthesis. It –  

1. Increases metabolic expenditure
2. Improves healing and recovery 
3. Improves fat loss and weight loss
4. Increases lean muscle mass
5. Fights inflammation and arthritis

Application Mode :  Injection  

How fast can I see results from Peptides for weight loss? 

Results are dependent on many factors like age, the dosage, if you have any medical condition and the lifestyle you follow. Results vary from 3 months to 6 months depending on the type of peptide used, for e.g. Ipamorelin is more gentle and it takes 3-6 months to see significant changes, increases at 6 months and sustained for 12 months. But if you’re all set and follow a perfect routine with Tesamorelin you can notice significant changes within a few weeks.  

Let me give you a word of caution, you need to take peptides only under the supervision of a medical practitioner as a part of your weight loss program. Speak to your doctor about the dose and right kind of peptide based on your goals.  

Apart from that you need to manage your diet and cook your own food so you can control what you’re eating. Remember great abs are made in the kitchen! 

So you need to use it correctly with your diet, exercise and sleep. If used incorrectly peptides have the potential to cause various side effects  

Side effects of peptides for weight loss 

For healthy individuals peptide injections are unlikely to cause serious side effects because they are similar to the peptides present in everyday foods. But if you have any pre-existing medical conditions you could be at risk of side effects like  

• Itchiness at the injection area  
• Increased water retention (common sign of overdose)  
• Increased hunger  
• Dry mouth  
• Tingling or numbness  

Peptides for weight loss has been shown to help people fight off their excess stubborn weight and fat with a number of health benefits. Though peptide therapy is known to be one of the wonderful slimming solutions, it can be more sustainable when combined with a low-calorie diet, exercise, and simple lifestyle modifications.  

Research shows that people lose up to 60-75 pounds (i.e., 25-34 kgs) when peptide therapy is combined with healthy eating habits and lifestyle modifications. Amazing right? 

So, before you choose peptides for weight loss, it’s advisable to consult your medical practitioner and take advice from them.  

NOTE: Do not to use peptides on your own as you might end up with other consequences.  

 Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist  

The post Pumping Peptides for weight loss? Your Pep-guide in this fat loss journey! appeared first on ENHAPP.

When we have attachments with other people in our surroundings, like a co-worker, lover, friend, or someone we might have met briefly, a cord gets attached between us – “an energy cord”. Some people may send energy cords to you, even whom you might not know, especially if you are a public figure or doing something big & meaningful in the world. You might have too many cords attached to you that you don’t even know of, because they are seeing you on social media & sending you energy your way. This energy may become a HUGE drag, that can weigh you down or make you feel overwhelmed. Particularly with people you have resentment with or there is a need to forgive- maybe a past lover or someone else with an unsettled relationship. 

This is a practice that can help heal you physically, heal you energetically, change your relationships with your overall wellbeing, if you practice it regularly.  

Cord cutting meditation is a very powerful yet protective way to remove and clear any negative attachments, helping you pull back your power & energy for full freedom. The way negative attachments come to you, similarly you may have attachments towards others, which serve no purpose.  

We do not need to invite or attach ourselves to others to receive energy, we have all the energy and power we need within ourselves. 

Simple solution is practicing a “Guided Cord Cutting Meditation”  

• Sit or lie down in a comfortable position. 
• Close your eyes and sit/lie down at rest. 
• Breathe deeply from the nostrils & then breath out, loosening your body.  
• With the next breath try to accept and feel what is & let go of what’s not meant to stay.  
• Keep breathing slow & deep to release any unwanted & undescribed feelings. 
• Find that quite place within which is undisturbed & the refuge that keeps you sane & safe in your still place, no matter what your outer world seems like, stick to this inner stillness. 
• As you start to look for a door to release all your imagination into the new world, make that connect in your mind to what kind of world you want, the shape, size, color of the door. 
• Imagine the door handle, open the door and step into the newer & brighter side, leaving BEHIND the old self. 
• Step into your new world, brighter, more enlightening self, with a pool of water, noticing all the tiny details of the environment, taking note of all vivid details around you. 
• As you start to walk towards the pool of water and sit near the pool of water feeling the freshness and beauty, releasing all your apprehensions washing away into the pool of water.  
• Now as you breath in, let in the soothing light of the moon & stars & let this light illuminate each internal organ of your body & mind. 
• As you fill yourself with this luminous glow, sense this energetic cocoon all around you, and immerse yourself under the soothing moonlight. 
• Feel it as long & deep as you can. As you become still, you might find your energy sources and locate these cords, branches & energy sources and become more aware of it with each practice. 
• As you take a deep breath repeat to yourself “I reclaim my own energy and release all the unwanted cords attached to me”. Now breathe deeper and fill yourself with more positive energy and more light.  
• As you breathe deeply, breathe out even more slowly, feeling the light pushing out all the energy. While in the process you may feel heat or cold or a bout of emotions, let it flow, release it out of your system to cleanse yourself. 
• You are doing so well. Now imagine you can reach one of your disconnected cords with your hands. Dip it in the pool of water and let it heal & stretch and say “THANK YOU, I release you” and send them back from where they came. 
• Take time and repeat this with each cord you unattached yourself from, heal, release & let it be.  
• Release any last cords and lighten yourself up, take a deep inhale & a full exhale, as you dip your feet in the pool of water and heal your body as you lower yourself into the pool. You lie on your back and float in the water admiring, the healing power of water under the blanket of stars & moonlit sky. Feel this water filling in any gap in your body making it clear, smooth and fulfilling.  
• Soak yourself in this healing pool of water for 1 more minute and feel the power inside of yourself.  

One thing that might happen after practicing cord cutting meditation is that people from the past might try connecting back to you, be gentle to yourself and release & heal. 

Practicing the Cord-cutting Meditation for 25 days (though 30 days is ideal).  

Make a commitment to remain unapologetic about your boundaries with people & the environment that drains your energy. Keep your beautiful warm energy, and your peace of mind intact. 

Practice this Cord-cutting meditation for at least a month to see an amazing change in your energy levels & personality as a whole. 

Be happily energetic? 

Written by Ananya Bhattacharya, ENHAPP Wellness Coach & Nutritionist

The post How to practice the powerful cord-cutting meditation? appeared first on ENHAPP.

Before that let’s understand what is Keto diet. Keto diet is nothing but high fat, moderate protein and low carbohydrate diet which has shown promising results for people who want to lose weight, studies also show that keto diet are used for therapeutic purpose like treating epilepsy, diabetes, cancer and Alzheimer’s disease. But keto diet and hypothyroidism? You must be wondering how can this be right? It’s definitely possible, before that let’s look into the aspects of how keto diet work.  

How does Keto diet work? 

Keto diet drastically reduces your carbohydrate intake by replacing it with fat. This adaptation lets your body switch the main fuel from carbs to fat, this switch over helps you attain a state called ketosis. This state helps the body to burn fat efficiently by producing ketones for energy. This makes the body assume that a person is fasting, but actually you’re not the process is known as fasting mimicking.  

Benefits of keto diet  

• Helps you lose excess fat 
• Increased ketones in the body reduces the blood sugar levels and improves insulin sensitivity.  
• Helps in reduction of Blood pressure and triglyceride levels 
• Improves results of traumatic brain injury, used in the treatment of epilepsy in children, reduces the symptoms of Alzheimer’s and delays its progression. 

Now that we know about how keto diet works,  let’s see … 

What Hypothyroidism does to your body?  

Hypothyroidism is a condition where thyroid hormones are not sufficiently produced which slows down your metabolism makes you feel lethargy and tired, leads to weight gain and intolerance to cold temperatures.  

Stress can be one of the underlying causes of hypothyroidism. Stress can elevate hormones such as cortisol and adrenaline, which suppresses the thyroid function which further reduces liver detoxification generating toxins in the body and reduces the gut function leading to increased inflammation. This vicious cycle ultimately ends with stress again and worsens the condition.  

So, finally you must have got a better understanding about why you have been facing issues like bloating, constipation, sluggishness, tired and fatigued constantly. Yes, Stress is the main culprit so be stress free ?  

Now, let’s see the role of Keto diet in hypothyroidism 

Does Keto diet help with hypothyroidism? 

As we know the knack of keto diet is fasting mimicking diet, but we are not actually fasting. During the keto diet, the body produces ketones, which potentially lowers inflammation, boosts the metabolism, supports muscle function and lowers body fat.  

In hypothyroidism, to achieve normal thyroid levels, T3 has to rise. But through keto diet your T3 levels go down but the person just feels right and excellent. The knack here is though your T3 levels remain low, the ketones produced are just doing right for your body.  

You’ll see improvements in the following symptoms related to hypothyroidism when you’re on keto diet: 

• Skin health: you might have been experiencing dry skin, acne related issues if you have hypothyroidism, but I must say keto diet has a positive impact on your skin due to inclusion of healthy fat sources and reduced sugar consumption. 
• Fatigue: Studies have shown that keto dieters have seen improvements in focus and energy on a long-term basis. 
• Depression/poor memory: Research shows that by following keto diet, one can improve their symptoms related to depression and also enhances memory function.  
• Digestive issues: though some studies are contradictory, keto diet aids in gas related issues, stomach cramps and lowers acid reflux.  

How to start Keto diet with Hypothyroidism? 

• Switching the main fuel: Move from carbs to fats for your energy. By gradually lowering the carbs you’re lowering the insulin too. And the best part is you get access to your fat stores where you can efficiently burn them off.  
• Moderating protein intake: Protein intake can be considered based on the age and weight. Protein also contributes to rise in insulin levels so make sure the intake is in moderate amounts.  
• High in fat: interesting fact about keto diet is the liberal intake of fat. Let me give you a word of caution, by liberal quantity I mean the liberal intake of healthy good sources of fat.  
• Vitamins and Minerals: Make sure to take your supplements if you are deficient in any vitamins/minerals like iodine, zinc, vitamin D etc. which are important for thyroid function. Now that you know how to start the keto diet, you must be wondering about the quantity of fat, carbs and proteins you should be taking if you are on a keto diet?  

Now that you know how to start the keto diet, you must be wondering about the quantity of fat, carbs and proteins you should be taking if you are on a keto diet? 

For a person with 2000 calorie diet: Go for 165g of fat, 75g of protein, 40g of carbohydrates. Yes, that’s a lot of fat! And that’s how keto diet works. 

Well, now you are all set to start the Keto thyroid diet.  

Foods to include for Keto Thyroid diet 

Let’s look into the different foods that can be a part of your keto diet for hypothyroidism 

• Healthy Fats to include in your keto diet for hypothyroidism  

1. Olive oil  
2. Avocado oil / avocado butter. 
3. Coconut oil  
4. Ghee/ clarified butter 
5. Almond butter  
6. Purified fish oils 
7. Brazil nuts, macadamia, hazel nuts, cashews and almonds.  

• Proteins to include in your keto diet for hypothyroidism  

1. Chicken  
2. Fishes like salmon, tuna, mackerel 
3. Whole eggs (Avoid eggs if you have auto immune condition)  

• Carbohydrates to include in your keto diet for hypothyroidism 

1. Use gluten free grains and flours like almond flour, quinoa flour, oat flour.  
2. Use sugar alcohols instead of sugars (only if necessary) 

• Vegetables and fruits to include in your keto diet for hypothyroidism 

1. Consume good amounts veggies for your vitamin dose. E.g.: bell peppers, beet, carrots, onions. 
2. Opt for berries in fruits like Strawberries, blueberries, raspberries etc. to increase the anti-inflammatory content of your diet.  

Foods to avoid for Keto Thyroid diet 

Look out for these foods if you’re on Keto diet and hypothyroidism.  

Also make sure to read food labels and make it a habit especially if you’re dealing with an auto immune condition.  

• Eliminate processed vegetable oils from your diet.  
• Completely avoid trans fats (hydrogenated and partially hydrogenated oils)  
• Avoid Soy oil, corn oil, canola oil, vegetable oil, cottonseed oil, safflower oil and sunflower oil.  
• Mayonnaise or any GMO related product 
• Avoid deli meats eg: peperoni, chorizo, salami  
• Avoid whey proteins / any kind of protein isolate supplements  
• Avoid whole grains with gluten  
• Avoid starchy foods like potatoes 
• Avoid cruciferous vegetables like cabbage, cauliflower, Bok choy, broccoli.  
• Avoid Sugar, agave, nectar, all sugar alternatives. 

Pitfalls of keto diet  

Although Keto diet has a number of benefits, it must have its own drawbacks too. Keto diet is recommended for not more than 12 months, as the benefits can lead to complications if carried out on long term basis.  

Complications due to long term usage of keto diet  

• Increased risk of cardiovascular diseases  
• Increased nutrient deficiencies 
• Kidney related issues 
• Bone related issues. 

Bottom-line  

Keto diet is thyroid friendly and benefits people with hypothyroidism, with a word of caution, everybody reacts in a different way to different diets just like how one size doesn’t fit for all, one approach doesn’t work right for everyone. However, minor modification of the keto diet can be made based on one’s requirements. Sticking to short term keto diet would be ideal once achieved with the sustained goal. 

So, before you go Keto-tarian make sure you consult your endocrinologist. Although the above information will guide you through your keto diet and hypothyroidism journey and if you still want support and unsure about starting the keto diet, we as nutritionist are always here to help to get your Keto right! 

Happy Keto-time! 

Bravocado! ?

Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist 

The post Go Keto-tarian with hypothyroidism – A version of Keto diet and hypothyroidism appeared first on ENHAPP.

Vaginal health is a very important part of a woman’s overall health and can be affected by medications, diet, clothing, exercise and even stress.  

Can foods boost or improve vaginal health? Absolutely! There are some foods which are considered best foods for vaginal health. By eating a balanced and a healthy diet you can prevent vaginal infections and improve your vaginal health. 

Here are the different food groups that can be beneficial for your vaginal health  

Fruits to improve vaginal health  

• Cranberries are rich in antioxidants, vitamin E and Vitamin C which can ward off any vaginal infections and urinary tract infections in women. Compounds in cranberries also help in balancing the pH level of the vagina due to the acidic property of cranberries. This helps in fighting against vaginal infections making cranberries one of the best foods for the vaginal health. 
• Apples contain compounds like phytoestrogen and antioxidants which stimulates blood flow in your vagina keeping it healthy. Studies have shown that these compounds prevent the development of uterine fibroids and maintains a healthy vaginal environment. 
• Avocados are rich in omega –3, vitamin B12 and potassium which increases libido which in turn enhances lubrication, estrogen levels and strengthens the vaginal walls.  
• Guava, lime, kiwi, and oranges provide the required amount of vitamin C that is effective against vaginal infections. 

Vegetables to improve vaginal health 

• Dark green leafy veggies are rich in nitrates, which enhances circulation in the vaginal region, prevents dryness, itchiness and burning sensation.  
• Sweet potatoes and carrots are rich in beta carotene and vitamin A and helps in strengthening the walls of vagina. They also prevent any kind of vaginal infections, increases libido and lubrication of the vaginal walls.

Probiotic foods to improve vaginal health

• Yoghurt, kefir, kimchi, pickles, and kombucha are rich in probiotics and help in retention of the good bacteria in the vagina to ward off the bad bacteria which can cause any kind of vaginal infections.  The good bacteria in yogurt helps your vagina by balancing the acidic vaginal pH, thereby helps in maintaining the pH balance of your vagina. These properties of the probiotic rich foods are an add-on to the list of best foods for vaginal health.  

Nuts and seeds to improve vaginal health 

Nuts and seeds are rich sources of omega –3 fatty acids which are considered as healthy fats. Omega-3 not only helps in one’s facial glow but also combats many vaginal issues. 

• Flax seeds contain phytoestrogen which increases the estrogen levels, prevents vaginal dryness and reduces menopausal symptoms. Zinc present in these seeds reduces itchiness and burning sensation too. 
• Almonds contain vitamin B and calcium, which helps in lowering inflammation and prevents vaginitis (inflammation of vagina). 
• Pumpkin seeds are rich sources of zinc which helps in normalising menstrual cycle and regulating hormones.  
• Walnuts and Hazelnuts are rich in Vitamin E which also helps in preventing vaginal dryness.   

Nuts and seeds are an amazing addition to the list of best foods for Vaginal health as studies also reveal that women who consumed a diet rich in omega-3 were 22% less likely to develop endometriosis (usually pain developed near your abdomen, uterus and Vagina)  

Other foods that are good for your Vagina  

• Dark chocolate contains flavonoids which increases the libido and dark chocolate possess nerve soothing property which makes one feel good.  
• Green tea contains polyphenolic catechins which are responsible for killing the bacteria that are responsible for Urinary tract infections. The caffeine present in green tea also helps in soothing Pre-Menstrual Syndrome (PMS) symptoms.  
• Coconut oil is a natural product which possess antimicrobial and antifungal properties, which is commonly used to treat Vaginal yeast infections.  It also helps in lubrication and prevents vaginal dryness.  
• Oysters are full of zinc, and women with higher levels of zinc in their system have been shown to have a higher sex drive than those with lower levels. As an added bonus, zinc has been known to help vaginal dryness, regulating your menstrual cycle, and fighting vaginal infections. Makes oysters one of the best foods for Vaginal health.  
• Water: Hydration is a key for overall health including vaginal health. Adequate hydration helps in lubrication and allows secretions to be released and helps in maintaining Vaginal ph.  

Generally, good vaginal health is maintained by making sure you’re in good general health following a healthy diet and a good exercise regimen. Exercise helps maintain good vaginal function, like walking and running help the pelvic floor to tone up and ensure good general health. A healthy diet along with the exclusive list of best foods for vaginal health above is necessary to maintain diversity and variation in the diet to maintain Vaginal health. 

To all the ladies out there, manage your vaginal health by consuming a healthy diet with a high intake of fruits and veggies and good amounts of plant-based fats, a diet rich in probiotics, prebiotics, and regular exercise. Apart from this make sure to follow proper vaginal care by not using any pH-based washes, safer sex, and regular check-ups with your gynaecologist play a very important role in improving and maintaining your Vaginal health.  

Give your vagina some extra care! 

Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist

The post Best foods for Vaginal health: Eat right for your Vagina appeared first on ENHAPP.

We weren’t open, till the last generation to openly talk about anything as intimate & personal as the “Vagina” or “Vaginal Health”. Also named as “YONI” in Sanskrit, it’s an iconic representation of Goddess Shakti. Yoni is natures gateway of all births, and creation. The word “Yoni” means “The Womb”. 

In general, vaginal health is an important part of a woman’s overall health. Urinary tract infections, vaginal yeast infections, bacterial/fungal infections, itching and dryness of the vagina, vaginal discharge & painful sex are a few common concerns women face at least once in their lifetime.  

Before we can jump into which herbs & foods are beneficial for vaginal health, lets briefly understand what foods/beverages can put off the health of the vagina, so we can stay away from these harmful substances.  

Harmful Foods & Drinks for Vaginal Health 

• Sugar loaded sweets/candies/bakery products
• Refined & highly processed foods
• Animal dairy/meat containing artificial hormones
• Alcohol/smoke. 

Sugars can kill the important vaginal bacteria, as they lead to yeast infections & soreness. Processed foods can suppress your immune system which can allow the harmful bacteria to take over.  

The artificial hormones can block estrogen from the vagina, preventing mucosal lining, which again can leave you open to infections.  

Smoke & alcohol can cause dryness & dehydration in the body & especially around the sensitive vaginal area and leave you with irritation & redness.  

Helpful Foods & Drinks for Vaginal Health 

• Prebiotics & Probiotics 
• Nuts & Healthy Fats 
• Water 

The vagina, like the gut, requires healthy bacteria to fight infections and maintain a normal ph. Prebiotic foods like garlic, onion along with probiotics like yogurt, kimchi, sauerkraut, tempeh can actually help the vaginal good bacteria to flourish and thereby allowing you to enjoy good health. 

Healthy fats like those found in almonds, pistachios, cashew nuts, oily fish, olive/coconut oil, ghee and avocados help keep your estrogen levels in balance, creating a healthy mucosal lining that can help ward off infections. 

It is important to keep hydrated with enough water throughout the day. The feeling of dehydration due to heavy smoking/alcohol consumption can be reduced with staying well hydrated with water & herbal teas.  

Best Herbs for Vaginal Health 

• Neem: Neem is a bitter tasting herb with its antibacterial, antiseptic and astringent properties. This herb acts on the circulatory, respiratory, digestive and urinary systems. Being an antibacterial & antifungal herb, it helps in suppressing the bacterial and yeast infections in the vagina. We can take it in the form of a concoction or oil as per the advice of your ayurvedic doctor.
• Manjistha: Manjistha is known for its antitumor properties and it is also an astringent. It mainly helps with problems related to the circulatory & reproductive systems. It’s known for its blood-purifying properties and helps in controlling bleeding. You can take Manjistha in the form of a powder, paste, or a decoction. 
• Aloe Vera: Aloe vera is part of the cacti family and it is very useful. The anti-fungal, anti-microbial and antiseptic properties can help curb the overgrowth of any infection-causing fungi or bacteria. Apply a thin layer of freshly extracted aloe vera gel over the affected area and let dry naturally. Wash with warm water and wipe dry. Use under doctors’ guidance.
• Brahmi (water hyssop): Brahmi is best known as a rejuvenating herb. Brahmi improves immunity and is also known for its antibacterial, antimicrobial properties. It can be taken in the form of oil, concoction and infusion as per doctors advise.
• Yashti Madhu (mulethi): Yashti Madhu is known for its rejuvenating, sedating, and tonic properties. It acts on the digestive, respiratory and reproductive system. This herb helps remove kaph from stomach & lungs.  It also helps in treating vaginal infections like candidiasis. It can be taken with milk or decoction or with ghee as per your doctor’s advice.
• Turmeric: A very common root, turmeric is known for its anti-bacterial properties. The enzyme curcumin present in it acts as an antifungal and helps eradicate yeast infections. Even curcumin extracts have been known to be used in modern medicine. 

There are many foods & herbs that support vaginal health but the most important is to maintain good hygiene habits along with the right lifestyle. Do not fall prey to advertisements that promote various washes/lotions to maintain hygiene as the simplest yet effective and naturally available water is the best cure of all. Maintain your personal hygiene, hydrate and avoid harmful foods as mentioned earlier. 

Hope this helped enlighten you & help you understand your body a little better.? 

Written by Ananya Bhattacharya, ENHAPP Wellness Coach & Nutritionist 

The post Best herbs for vaginal health appeared first on ENHAPP.

This last year has proved to be difficult for a lot of people. With stay-at-home restrictions, social distancing, work from home practice, online classes, and a very quick, unprecedented change into the ‘new normal’, really left all of us struggling to keep our bodies and minds in their best shape, and our overall wellness compromised. As the stress of the pandemic increased, and physical activity reduced due to COVID restrictions, it has left both mental, and physical health in shambles.   

However, various vaccines against COVID-19 have proven effective and safe now, and public vaccination in parts of the world is also in process. With hopes that we may be able to bring an end to the pandemic soon, it is important to bring back our physical and mental health to the best state possible. 

Tips to Maintain Holistic Wellness and Overall Health 

• Walk More – Walking is an excellent exercise that tends to be overlooked until you’re doing more of it. Whether it’s by taking your dog out for longer regular walks or walking to the store that’s just a few blocks away instead of driving, every bit counts.  
• Get More Sleep – Always easier said than done, but the benefits of committing to getting better sleep, from having more energy to boosting your immunity, are endless. Take steps to get to bed earlier at night, from winding down with yoga to banishing electronics from your bedroom. 
• Stay Hydrated – Drinking water is essential for the human body to function. However, we often tend to ignore the importance of drinking enough water, especially during the winters since we do not feel as thirsty. Make it a point that you drink at least 2-3 litres of water every day, and you will start to notice a difference in your health in just a few days. In addition to staying well-hydrated, drinking surplus water everyday will help you get clearer skin, feel more energized, and lose weight. Start by simply bringing a refillable bottle to keep at work, and opt for water when dining out. 
• Eat More Fruit – Eating more fruit is always less challenging than committing to eating more vegetables. Fruit can more easily replace refined sugar when cravings hit, so start stocking up your fridge and getting your blender ready. 
• Enroll for a Fitness Class – Be it aerobics, weight training, or just a local yoga class, commit to trying it at least once. As an added bonus, some gyms and studios let you try your first session for free. 
• Start Working Out in the Mornings – Everyone knows evening workouts are much easier to bail on, especially if it’s dark out or if something more appealing, like happy hour, pops up. By getting up in time to work out with the morning sunrise, you’ll set the stage for a successful day and can enjoy evening social commitments guilt-free. 
• Spend Some Time with Nature – You can kill two birds with one stone by ensuring that you spend more time in nature. Not only does it improve mindfulness and help take control of our mental health, but spending time in nature can also mean more physical activity. Ensure that you spend at least half an hour outdoors, whether it is playing a sport, running, or just taking a walk. For best results, try to disconnect from your electronic devices while you are at it. 
• Make workouts fun – The pandemic has drastically changed the way we used to exercise. From exclusive gym memberships, it has brought us to home workout routines. However, it isn’t necessarily a bad thing. If home workouts have become monotonous, you can switch them up by changing exercises, making workout videos and motivating your social media friends to join in, or by including your family in your workout sessions. 
• Train For a 5K – No matter how fast or slow you might be, anyone can take up running; you just have to give it time. Even if you’re new to running, this is a realistic goal to go after with a beginner-friendly, run-walk approach like Couch to 5K. 
• Hold a Plank – If you’ve been longing for a stronger core, planks are the way to go. With consistency, you can build up to a 90- to 120-second plank, and visible abs will be yours in no time. 
• Spend Some Time Unplugged – With work from home practices, online classes and other virtual ways to conduct activities, people have become hooked to their laptops, phones, and other screens. From when they wake up to when they sleep, people are not only looking at their phones but also have work-related activities on their mind. This is not healthy for their mental health and can lead to excessive stress.  
• Keep a Health Check – Regardless of age, we must stay actively involved in keeping our health parameters under surveillance. Frequent blood tests, tests for common diseases and conditions, especially those running in the family must be conducted in order to prevent them, diagnose them early, and get the right treatment to avoid complications.  

It isn’t possible to reach your fitness goals all at once. It will take time and a lot of work to reach them. You have to be patient and understand that you may not see immediate results. You also need to be forgiving of yourself. We are all human. We all mess up. You will experience a few setbacks along the journey, but you can’t let them bring you down. You just need to understand that they are a part of the process. 

Set smaller, more attainable goals while you steadily work towards big ones. You aren’t giving up on your initial resolutions, but you are giving yourself a chance to accomplishment plenty in the long run. With 2022 swiftly approaching, millions of people across the country will be setting fitness New Year’s Resolutions. Even though many people set goals, most of them fail. We want to help you hit every goal you set for the new year. If you need any help reaching your goals, join the ENHAPP community today. 

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Finding Healthy Food Alternatives 

Healthy eating doesn’t mean you have to give up your holiday favorites — all they need are a few modifications. You can use less butter and meat, yogurt instead of mayonnaise, and baking dishes instead of deep-frying. With these simple tricks, you can keep all your favorites on your plate without adding up excess calories.  

Practicing Moderation 

Moderation will become your savior during the holiday season. There’s nothing wrong with enjoying an indulgent, festive dinner — but you’ll want to make sure that your meals surrounding it are healthy and nutrient-dense. Have a light lunch like a salad with olive oil dressing, and opt for a healthy breakfast the next morning like avocado on whole wheat toasted bread. By eating healthy during the holiday season, you can afford to go all out for the big events. 

Keeping Up the Motion 

You’ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal. 

Getting Ample Sleep Hours 

Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to manage your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to resist mindless eating. 

Choosing Homemade Instead of Processed Foods 

Preparing everything homemade can be difficult when you have a lot going on, but it can also ensure that you’re eating much healthier. Canned, processed, and premade foods are full of excess salt and sugar that you can avoid by making the dishes yourself. Making the food from scratch will make you much more aware of what you’re eating and when giving you more control and awareness in the long run.  

Adding More Vegetables 

It’s easy to go all-out with our favorite recipes, but sometimes eating better is as simple as keeping more healthy choices on hand. Increase the number of vegetable dishes on the dinner table, finding small twists to dress them up without making them unhealthy. When in doubt, serve vegetables first — like a salad before dinner or a vegetable-based appetizer earlier in the afternoon. This will help everyone make sure they get the vegetables they need instead of filling up on buttery mashed potatoes.  

Eating Your Meals Slowly 

While the decadent food might make us eager to eat, a key tip to staying healthy over the holidays is to slow down during mealtime. Multiple studies have shown that eating slowly can give our stomachs enough time to send the hormonal signal to our brain telling us that we’re full, which will stop us from accidentally overeating. This can help us maintain better portion control as a result. 

Controlling Your Consumed Portion 

Speaking of portion control — portion control will be your best friend throughout the holiday season. Eat small snacks during the day, and have three medium meals instead of three extra-large ones. This will improve your digestion and reduce the amount you’re eating, both during meal times and overall. If you’re worried about portion control, you can use smaller plates or reduce the number of dishes you serve at each meal.     

Maintaining Your Typical Sleep Schedule 

This can be particularly challenging with the increase in parties and family in town. But sticking to your sleep schedule will improve your quality of sleep both now and after the holidays. Studies have shown that, unsurprisingly, irregular sleep schedules can lead to poor sleep quality, fatigue, poor eating habits, and daytime sleepiness that can take time to reverse. Avoid this by going to bed and waking up as close to the same time as you usually do. 

Taking Out Time for Yourself 

The holidays are full of family and friends, and while this can be a great thing, it can also be draining and stressful. Whether you’re staying with family over the holidays or just attending a large number of events, remember to take time every day for yourself. Go for a walk, meditate once a day, or offer to go to the store for a few minutes of quiet. Even extroverts need time to recharge. 

Holiday-Proofing Your Plan 

You may not be able to control what food you’re served, and you’re going to see other people eating tempting treats. Meet the challenges armed with a plan: 

• Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served. 
• Invited to a party? Practice bringing a healthy dish along. 
• If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal. 
• Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat. 
• If you slip up, get right back to healthy eating with your next meal. 

Resisting that Buffet Temptation 

When you face a spread of delicious holiday food, make healthy choices easier: 

• Have a small plate of the foods you like best and then move away from the buffet table. 
• Start with vegetables to take the edge off your appetite.
• Eat slowly. It takes at least 20 minutes for your brain to realize you’re full. 
• Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines. 
• Also plan to stay on top of your blood sugar. Check it more often during the holidays, and if you take medicine, ask your doctor if the amount needs to be adjusted. 

Most of all, it is important to remember what the season is about — celebrating and connecting with the people you care about. This proves to serve you very well because when you focus more on the fun, it’s easier to focus less on the food. 

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Here are some simple diabetes holiday tips: 

1. Eat breakfast or snacks earlier in the day and avoid the idea of saving carbs for the big feast later on. If you skip meals, it may be harder to manage your blood sugar levels.  
2. Limit the number of servings of starchy foods on your plate. It might be tempting to have some mashed potatoes, sweet potato casserole and rolls however, try to choose just one of these items and have only a spoonful or small bites of each.  
3. Choose fruits and vegetables served raw, grilled or steamed. Avoid vegetables in creams, gravies and butter. Broccoli, baby carrots, cauliflower and tomatoes are good choices that are usually on the appetizer table.  
4. Enjoy your favourite holiday treats, but have only small portions of it and have it slowly. Savour the taste and texture, be smart and mindful of what you eat.   
5. Stick to calorie free drinks such as water, tea, seltzer, instead of punch, diet sodas or mixed drinks.  
6. If you choose to drink alcohol limit the amount and have it with food.  
7. After your meal, take a walk with family and friends. Exercise will also get you moving, keep you focused on your goals and give you a welcome break from being surrounded by treats. 

Following these strategies, may help you maintain your blood sugar levels and at the same time help you enjoy parties and gatherings along with everyone else. 

But what if you’re the one hosting the big feast this holiday season, this is exclusively for you. With diabetic friendly cooking strategies stay healthy this holiday season:  

1. Use long grain rice/wild brown rice especially for rice pudding as it is tender, not fluffy when cooked and contains medium glycaemic index and does not raise your blood sugar levels rapidly.  
2. Make pumpkin breads instead of plain breads, use almond or rye flour instead of wheat,  it adds flavour and makes it delicious and healthy.  
3. Use sweet potatoes instead of white potatoes for your salads as it adds flavour and gives a twist to your regular potato salad.  
4. Holidays without chicken/turkey and gravy is definitely incomplete. Where alcohol is used for marination in most of the cases, try to use water or any form of curd/hung curd for increased flavour. 
5. Try simple sauces with asparagus and other vegetables for your baked dishes to avoid high calorie and sodium rich sauces. Vegetable sauces are a healthier option.  
6. Use three different fruits to make a sauce for variety and reduce the sugar content. Though the main ingredients are fruits, it gives the sweet flavour instead of extra added sugar e.g. Instead of the regular cranberry sauce try apple, orange and cranberry.  
7. Add some nuts to your regular vegetable salad, like peanuts to increase the protein content of the food you eat.  
8. Parfaits are the perfect delicacies for the holidays. Try to omit crème, any kind of extra flavoring agents, and food colors. Yes, it may not be appealing to see but it will taste yummy. 
9. Chocolate chip cookies are everyone’s favourite during the holiday season. Try to add some orange or lemon zest to give it a tangy taste and helps in maintaining blood sugar levels to an extent. 
10. Who doesn’t love cocktails and cocktail sauce where capers are commonly used. Simple substitution with olives or omitting capers would be ideal to lower the sodium content.  
11. Using water instead of wine during stock preparation helps in lowering the calories and alcohol content of the prepared meal. 

By now you must be aware that it is possible to enjoy the wonderful foods this holiday season and keep your blood sugar stable. 

Bottom-line:  Managing diabetes during the holidays is not so difficult. Just make healthy food choices during the holidays, balance your food intake by limiting the sweets and desserts which are high in calories, high fat and high sugar, maintaining alcoholic drinks in moderation and ensuring good physical activity are the key points in managing diabetes during the holidays.  

Enjoy this special time of the year with good health, happiness and love of your near and dear ones.  

Happy Holidays!

Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist 

The post Difficulty in managing diabetes during the holidays? appeared first on ENHAPP.

Well, there is another way around it – to keep yourself in check by being more mindful and tracking your every move. 

Prep Needed: 

1. Start planning your Holidays well in advance. 
2. Start by maintaining a Journal/Note-pad.  
3. Regularize your meals (2 home-cooked meals) & workout schedules (even as short as 15min, is okay).  
4. Start tracking your weight, water, meals & activity on a daily basis. 
5. Become more mindful by chewing each bite 25 to 30 times. 
6. Have 2 home cooked meals per day.  

Tips to Avoid Holiday Weight Gain: 

• MEALS: 

1. Try to have your meals the same time each day.  
2. Slow down while eating, chew 25-30 times, and do not multitask. 
3. Portion control by serving your food on a smaller plate. 
4. Ditch the bad fats/fattening foods/sugary foods/bakery items (limiting the portion to bite-size).  
5. Out of sight is out of mind – Keep the carbonated drinks/alcohol/fast foods/chocolates out of sight.  
6. Lean proteins (mushrooms, cottage cheese, tofu, broccoli, lentils, beans, eggs, chicken, fish (boiled/grilled/stewed/soups) is a must in every meal along with complex carbs (rice/oats/millets/fruits/grains).  
7. Fill your plate with fibers like whole fruits & veggies/sprouts/cooked beans/whole grains & pulses/nuts & oats. 

Do not forget to track & journal every meal to help you be more observant. 

• HYDRATION: 

1. Maintain a min. hydration of 3ltrs water/day. 
2. Improve hydration with mineral rich beverages like, lemon water/coconut water/soups.  
3. Avoid zero-calorie drinks & carbonated drinks in any form.    
4. Limit alcohol as much as possible. 

•  ACTIVITY: 

1. Keep moving as much as possible even on holidays. Squeeze in 10-15 mins of workout of any form.  
2. Remember working out is more about maintaining weight loss than losing weight in the first place. 
3. Accommodate 10-15 mins of indoor maintenance activity with push-ups/pull-ups to help maintain muscle mass/lean mass.  
4. Never forget those protein rich meals to maintain the lean mass as well.  
5. Stay consistent and add in a variety (jog/run/cycle/skip/swim) to spice up your holidays.  

•  SLEEP & RECOVERY: 

1. Maintain a regular bedtime as your muscles need rest & recovery to grow & heal and to maintain the right weight even during holidays.  
2. Prioritizing your sleep during the holidays is so important because deprivation from sleep will lead to-increased anxiety & depression, over-packed schedule & over exposure to bright light.  
3. Avoid any form of caffeine like coffee, tea, cocoa, avoid heavy workouts, & have a light dinner.  
4. Try to sleep 2 hours post dinner. 

Few Additional Tips To Avoid Holiday Weight Gain: 

• Pay close attention to the signs of hunger & fullness by engaging all your sense organs. Savor all your meals and avoid distractions from electronic devices/newspapers. Ensure you chew slowly and enjoy every morsel. 
• Practice Mindful Eating by fine tuning your appetite and curb impulsive eating.  
• It’s okay to indulge in your favorite desserts without guilt in the holidays, keeping in mind not to repeat them often post holidays and keeping a check on the portions too.  
• Always glance through the pantry/layout even before you fill-up your plate with those unrequired calorie-laden foods. As a thumb rule always fill half your plate with your favorites and fill in the other half with veggies, grains, & proteins so you maintain a balanced diet along with keeping in check your taste palate.  
• Following an 80:20 ratio always helps no matter where you plan your holidays. 80% of the time focus on plant-based foods like lentils, grains, nuts & veggies as they help to cut out high caloric foods. As they are rich in fiber, they help keep us satisfied & fuller for longer and feel nourished. The other 20% of the time, you could have an animal-based diet or any of your favorite choices as you know to keep a check on your portion sizes.

Hope these tips come in handy and useful to enjoy your heart-out this holiday season. 

Happy Holidays. ? 

Written by Ananya Bhattacharya, ENHAPP Wellness Coach & Nutritionist 

The post Tips to avoid holiday weight gain appeared first on ENHAPP.

• Ectomorph: A lean & long body structure.  
• Endomorph: A more rounded body structure with slower metabolism & high fat percentage. 
• Mesomorph: An athletic body structure with an efficient metabolism and can lose & gain weight easily. 

Another segregation is the Body shape, which fall under these basic 5 categories: 

• Apple shape: Rounded middle body,  
• Pear shape: Upper body lean & lower body heavier comparatively.  
• Hourglass shape: Upper & lower body broader & waistline slimmer. 
• Inverted Triangle: Upper body heavy & lower body lean. 
• Rectangular shape: Not much curve visible around the waistline, more or less same dimension for both upper & lower body.  

The basic understanding, we must have is that there is no particular “Thyroid Body Type”.  

Generally, you can be any body type & still have thyroid depending on the functioning of your thyroid gland. Whether you have hyperthyroid or hypothyroid, it doesn’t matter. In general you will find that people having thyroid will gain weight around their trunk & waistline.  

The Thyroid body type are ‘morning people’, that is – they might jump out of bed, full of energy with sound sleep at night and their bodies are ready to retire by 10.30-11pm.  

The cravings the “Thyroid body type” have are any stimulant that excites the body like- coffee, tea, sugar, simple carbs- bread toast, pasta, etc,.   

The challenge is when they are unbalanced. If they kick-start their day with tea/coffee, the blood sugar spikes up & then crashes. Followed by sweetened cereals, again the blood sugar spikes up & crashes. And this pattern continues leaving the body hungry all day long due to the unbalanced intake. And all of these leads to your moods through a roller-coaster ride.  

Especially around mid/late afternoon you will find that the lethargy & yawning is non-stop for people with thyroid when they don’t maintain a balanced meal.  

A simple change in the Diet will help sort-out most of these issues.  

Diet for Thyroid: 

Thyroid hormones help control growth, cell repair, and metabolism. As a result, people with hypothyroidism may experience tiredness, hair loss, weight gain, feeling cold, and feeling down, among many other symptoms.  Food alone won’t cure hypothyroidism. However, a combination of the right nutrients and medication can help restore thyroid function and minimize your symptoms.  

Foods to Eat for Thyroid:  

Simple change like adding protein in each meal will automatically make you feel more balanced and keep your mood in control along with controlled hunger pangs.  

1. Eggs: Whole eggs are best, as much of their iodine and selenium are found in the yolk, while the whites are full of protein.
2. Meat: All meats, including lamb, beef, chicken, etc.
3. Fish: All seafood, including salmon, tuna, halibut, shrimp, etc.
4. Vegetables: All vegetables especially cruciferous vegetables are good to eat in moderate amounts, especially when cooked.
5. Fruits: All fruits, including berries, bananas, oranges, tomatoes, etc.
6. Gluten-free grains and seeds: Rice, buckwheat, quinoa, chia seeds, and flax seeds.
7. Dairy: All dairy products, including milk, cheese, yogurt, etc.
8. Beverages: Water and other non-caffeinated beverages.  

To quickly summarize, the three most important Nutrients needed are: 

• Iodine: Iodine is an essential mineral that is needed to make thyroid hormones. Thus, people with iodine deficiency might be at risk of hypothyroidism. If you have an iodine deficiency, consider adding iodized table salt to your meals or eating more iodine-rich foods like seaweed, fish, dairy, and eggs.  
• Selenium: Selenium helps “activate” thyroid hormones so they can be used by the body. This essential mineral also has antioxidant benefits, which means it may protect the thyroid gland from damage by molecules called free radicals. Adding selenium-rich foods to your diet is a great way to boost your selenium levels. This includes Brazil nuts, tuna, sardines, eggs, and legumes.  
• Zinc: Like selenium, zinc helps the body “activate” thyroid hormones. Zinc may help the body regulate TSH, the hormone that tells the thyroid gland to release thyroid hormones. Aim to eat more zinc-rich foods like oysters and other shellfish, beef, and chicken.  

People with hypothyroidism should aim to eat a plant-based diet and lean meats. These are low in calories and are very filling, which may help prevent weight gain.  

 Foods to Avoid for Thyroid:  

Foods that contain goitrogens should be eaten in moderation and ideally it has to be cooked. You may want to avoid eating highly processed foods, as they usually contain a lot of calories. This can be a problem if you have hypothyroidism, as you may gain weight easily.  

• Millet: All varieties.  
• Highly processed foods: Hot dogs, cakes, cookies, etc.
• Supplements: Adequate intakes of selenium and iodine are essential for thyroid health, but getting too much of either may cause harm.  
• Soy-based foods: Tofu, tempeh, edamame beans, soy milk, etc. 
• Certain fruits: Peaches, pears, and strawberries. 
• Beverages: Coffee, green tea, and alcohol — these beverages may irritate your thyroid gland, and cause sudden raise & dip in mood & blood sugar levels. 

Workout for Thyroid:

Hypothyroidism, or having an underactive thyroid, can cause many symptoms like fatigue, joint pain, heart palpitations, and depression. The condition also reduces overall metabolism, making those with hypothyroidism more prone to weight gain. Exercise can relieve many of the symptoms associated with hypothyroidism and can improve cardiovascular health and muscle mass.  

Get your Heart Pumping with regular cardiovascular exercises like – jogging, brisk walk, skipping. The related mood-boosting benefits can also relieve other hypothyroidism symptoms including depression and fatigue.  

Protect your joints with low-impact exercises as people with hypothyroidism frequently experience muscle and joint pain. Low-impact activities like yoga, pilates, walking, swimming, and biking are some great options.  

Build muscles as hypothyroidism lowers your body’s resting metabolic rate. People with this condition are more liable to gain weight and suffer secondary problems caused by obesity. Building muscle through strength training can counteract these effects.   

Recovery post workout sessions are equally important for rest & recovery especially if you are fighting with fatigue through the daytime.  

Sleep & rest is the answer to manage your thyroid better. Not to forget your thyroid medications on an empty stomach and no food consumption for an hour post medication so that the medicines can help your body function normally.   

So, let’s follow these simple steps to attain a balanced thyroid. ?  

Written by Ananya Bhattacharya, ENHAPP Wellness Coach & Nutritionist 

The post Is there a thyroid body type? Diet and workout routine you need to follow for thyroid appeared first on ENHAPP.