Hello Kajal ji,
I recommend the following treatment plan for you - 1. Arogyavardhni vati-0-1-1 before meals 2. Medohar vati-0-2-2 before meals 3.Triphla churna-1/2 tsp with lukewarm water at bedtime.
Focus on creating a calorie deficit (burning more calories than you consume) through a combination of diet and exercise for sustainable weight loss. Diet- Foods to Include: .Fruits and Vegetables: Aim for at least 4 servings of vegetables and 3 servings of fruits daily. .Whole Grains: Choose whole grains like brown rice, quinoa, oats, and whole-wheat bread over refined grains (white rice, white bread). .Lean Proteins: Include protein sources like fish, chicken, beans, lentils, and eggs, as they help you feel full and support muscle mass. .Healthy Fats: Incorporate healthy fats from sources like olive oil, avocados, nuts, and seeds. .Low-Fat Dairy: Choose low-fat or fat-free dairy products. .Hydration: Drink plenty of water throughout the day. .Fiber Intake: Increase your fiber intake, as it can help you feel full and regulate digestion.
Portion Control: Be mindful of portion sizes and avoid overeating. Use smaller plates. Mindful Eating: Pay attention to your body’s hunger and fullness cues.
Foods to Limit or Avoid: Alcohol, sugary drinks,fast food,sweet food.
Lifestyle modifications - .Get atleast 7 hours of sound sleep. . Stress management -Through meditation walking journaling gardening. .Track your progress: Monitor your food intake and physical activity to stay on track. Review after 1 month. Be Patient and Consistent. Regards, Dr. Anupriya
To approach weight loss within the framework of Ayurveda, especially given your history of PCOS and hormonal imbalance, understanding your body’s constitution (prakriti) and ensuring balance in your doshas is essential. It seems your efforts have started to stabilize your menstrual cycle, which is a positive indication. However, the stubborn weight suggests that the Kapha dosha may still be imbalanced.
First, focus on optimizing your digestion or Agni, which is crucial for maintaining healthy weight. Consider including herbs like Trikatu (a mix of black pepper, long pepper, and ginger) in your diet. These can enhance metabolic activity and support digestion. Take a quarter teaspoon with warm water, 30 minutes before meals, to help kindle digestion.
Diet-wise, consuming lighter and warm foods helps in balancing Kapha. Opt for cooked vegetables, whole grains like quinoa and barley; avoid cold, heavy, and oily foods. Bitter and astringent tastes, such as leafy greens and legumes, will support balance.
Include exercise that stimulates circulation and energy flow. Continue with your workout routine, maybe incorporating dynamic practices like Surya Namaskar (Sun Salutations) daily, to rev up metabolism. Aim for 20 minutes every morning if possible.
Incorporate routine self-massage (abhyanga) with warm sesame oil. This can help in promoting lymphatic drainage and can support in detoxifying.
Considering lifestyle, ensure adequate sleep and minimize stress. Engage in practices such as yoga nidra or meditation for mental clarity and emotional balance, which indirectly support hormonal regularity.
Lastly, maintain a regular schedule for eating and sleeping, as irregularity can contribute to imbalance. Staying hydrated is also vital, aim for warm water throughout the day. Adjust as per your body’s feedback; Ayurveda is about customization. Pregnancy will be more achievable as your body achieves harmony naturally.
Always consult with a qualified healthcare provider before starting new supplements or drastically changing your routine.
An approach to weight loss, considering the history of pcos and hormone imbalance, should focus on balancing doshas, strengthening agni (digestive fire), and supporting healthy dhatus. Since your periods have become regular, it’s a good sign your body is responding positively. However, to address the weight loss plateau, consider these actions:
1. Dietary Adjustments: Opt for warm, easily digestible meals to aid a sluggish agni. Incorporate more whole grains like unpolished rice, barley, and quinoa. Include spices such as ginger, black pepper, and turmeric to enhance metabolism. Avoid cold, heavy, and overly oily foods as they might aggravate kapha, hindering weight loss.
2. Herbal Support: Trikatu churna (a mix of ginger, black pepper, and long pepper) can be consumed with honey and warm water before meals to boost metabolism. Also consider Triphala before bed to foster a gentle detoxification process improving weight management.
3. Routine Additions: Although workouts are consistent, integrate pranayama such as Kapalabhati, which specifically supports metabolic healthy and hormonal balance.
4. Lifestyle Considerations: Maintain regular sleep patterns and manage stress through yoga or meditation. Excessive stress can alter hormonal balance further affecting weight.
5. Consultation for Further Assessment: As goals include natural conception, consult with a knowledgeable healthcare provider to monitor hormone levels and address any remaining imbalances related to conceiving naturally.
Keep in mind, weight reduction in context of hormonal imbalances requires patience and consistency. Balance is key. If results are not visible, a direct consultation might reveal specific needs or underlying issues.
