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What is overeating? by nutritionist Laiba Imran

What is overeating?

Overeating is eating past the point of fullness. When we overeat, we eat even though we aren’t hungry. If it becomes a habit, overeating can lead to weight gain and eating disorders. But overeating isn’t binge eating disorders.

Overeating is very common, and it’s biological. When you’re stressed, your body makes more of a hormone called cortisol. Increased cortisol is a fight or flightΒ response that, among other things, tells you it’s time to find food. It can make you crave foods high in sugar, fat or salt.

There are other factors at play here, too. How fast you eat, what you eat, when you eat and what you’re doing while you eat can all contribute to overeating.

Occasional overeating can cause stomach pain and indigestion,Β alter how your body regulates hunger and contribute to weight gain.

Symptoms and Causes

What are the symptoms of overeating?

When you overeat, you may feel:

  • Acid reflux
  • Bloating
  • Gas.
  • Heart burn.
  • Nausea.
  • Stomach pain.
  • Tired and sluggish.

You may also have these symptoms for other reasons, not just overeating. If these symptoms last more than a day or so, they may not be related to overeating. If they get worse or last for a week, contact a healthcare provider.

How long will the symptoms last?

The discomfort from overeating should start to get better a few hours later. Getting some exercise and drinking water may help you feel better faster.

How do you know when you’ve overeaten?

Overeating is eating past the point of fullness. But while you’re eating, it can be hard to tell when to stop, especially if you eat quickly or are busy with other things.

Typically, your body regulates hunger with hormonal signals. If it’s been a while since you last ate, your levels of a hormone called ghrelin rise, which makes you hungry. After you eat, the hormone leptin tells you you’re full.

Overeating overrides these signals. This disrupts the balance of the hormones that regulate our hunger and makes us more likely to eat for pleasure instead of energy.

You might not notice you’ve been overeating for about 20 minutes or so after you stop eating. Then, you may feel tired or have an upset stomach.

What causes overeating?

There are many causes of overeating, some related to the foods themselves, and others related to why or when we’re eating. Causes of overeating include:

  • Emotional eating.Β You’re more likely to eat in times of stress, or if you’re in a bad mood, tired, bored or sad. Eating causes your brain to release endorphins, which are feel-good hormones. So, eating feels good for a lot of people. It’s something we can do when we feel overwhelmed or burnt out. When we eat because it feels good, and not necessarily because we’re hungry, we’re more likely to overeat.
  • Preferred foods.Β It can be hard to stop eating foods you love. Foods like French fries, pizza, chocolate and ice cream are common foods to overeat.
  • Highly processed foods.Β Processing and added flavors encourage you to eat for pleasure and to keep eating even when you’re not hungry.
  • Time of day.Β Overeating is common in the evenings when you’re more likely to eat because it feels good and not just because your body needs the energy.
  • Social situations.Β We gather around food a lot β€” on holidays, for sporting events and to connect with family and friends. In social situations, you may be more distracted, nervous or feel pressure to eat while everyone else is eating, even if you’re no longer hungry.
  • Large portions.Β When you’re at a restaurant or eating buffet- or family-style, you’re more likely to eat larger portions.
  • Certain medicationsΒ can make you less likely to know when you’re full. Talk with your healthcare provider if you notice overeating after a medication change.
  • Medical conditions.Β Some medical conditions can contribute to overeating, including premenstrual syndrome, atypical depression, anxiety, prader willi syndrome and klein levin syndrome.

Management and Treatment

What should I do after overeating?

If you overeat, feeling shame or blaming yourself won’t help you feel better. Remember that overeating is common. You might feel bad for a few hours and it’s important to be kind to yourself while your digestive system works. There are some things you can do to help your body digest your meal and get you back on track. For example:

  • Take a walk. Getting moderate exercise can help reduce gas and regulate your blood sugar.
  • Stay hydrated. Your digestive system will need more water to process the extra load.
  • Herbal teas, like peppermint, chamomile and ginger can help with digestion and reduce gas.
  • Taking an over-the-counterΒ antacidΒ may help relieve heartburn or indigestion.

Complications/side effects of antacids

Possible side effects of antacids include:

  • Constipation.
  • Diarrhea.
  • Changes in the color of your poop.
  • Stomach cramps.

Prevention

How can I avoid overeating?

Although occasional overeating is common, it can change how your body regulates hunger and lead to unwanted weight gain. One of the main reasons we overeat is because it feels good. So, doing more things that make you feel good that aren’t eating may help. Practice good self-care: Move your body, get enough (but not too much) sleep and limit social media.

Other things that may help you stop overeating include:

  • Limit alcohol consumption.Β We eat more when we’re drinking. Cutting back may help.
  • Avoid salty foods, which can increase your desire for sweets.
  • Fill your plate with vegetables, which contain more fiber and will slow down your eating.
  • Manage your stress levels.Β Stress hormones can override hunger and fullness hormones.
  • Eat slowly.Β If you take your time, you may notice you’re full before you finish your plate.
  • Eat mindfully. Know your triggersΒ  and motives for eating.
  • Get regular exercise.Β Exercise is an alternative source of endorphins.
  • Plan your holiday celebrations earlier in the day, when you’re less likely to overeat.

Additional Common Questions

Can overeating make you sick?

Yes, overeating can lead to nausea and vomiting.

Will overeating cause weight gain?

Overeating once or twice a year shouldn’t cause lasting weight gain. But if overeating becomes a pattern, then it will. When you feel discomfort from overeating, be gentle with yourself. Get some light exercise and drink some water. And don’t drastically reduce your caloric intake the next day. Eat β€” mindfully β€” when you’re hungry.

Why does overeating make you feel tired?

Overeating makes your body work harder and redirects blood flow away from other organs to your busy digestive system. This can make you feel tired or sluggish. The foods we’re more likely to overeat also tend to be higher in carbohydrates, which can cause a sugar rush followed by a sugar crash.

When should I contact my healthcare provider?

If you find yourself overeating more than once per week for a few months, it might help to discuss your symptoms and eating behaviors with a healthcare provider.

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Signs of thyroid imbalance By Nutritionist Ayesha Aslam: The thyroid gland, though small in size, has a significant influence on the body’s overall well-being. It regulates metabolism, energy levels, heart rate, and mood through the release of essential hormones. When the thyroid becomes imbalancedβ€”either underactive (hypothyroidism) or overactive (hyperthyroidism)β€”the body begins to show distinct yet often overlooked signs. Persistent fatigue, unexplained changes in weight, and noticeable hair loss are among the most common indicators. Dry skin, sensitivity to cold or heat, irregular heartbeat, and sleep disturbances may also suggest thyroid dysfunction. Emotional changes such as anxiety, irritability, or depression frequently accompany these physical symptoms. Because these signs can easily be mistaken for stress, aging, or lifestyle issues, thyroid disorders often go undiagnosed. Recognizing these early warnings and seeking timely medical evaluation is essential. With proper testing and treatment, thyroid balance can be restored, safeguarding both health and quality of life.

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Keeping Your Heart’s Highways Clear: A Simple Guide to Cardiovascular Disease (CVD) by ASNA HABIB

Imagine your body is a city powered by your heart. This amazing pump sends blood through a network of blood vessels – like highways and streets – delivering oxygen and nutrients to every part of your body. Cardiovascular Disease (CVD) is what happens when these vital transportation routes develop problems.

Common Roadblocks in Your System

The main issues occur when arteries become narrow or blocked. Fatty deposits called plaque can build up on artery walls, a condition called atherosclerosis. Think of it like rust building up inside a pipe. This narrowing makes it harder for blood to flow freely.

When blood flow to the heart gets severely reduced, it causes chest pain called angina. If a blood clot forms and completely blocks an artery to the heart, it causes a heart attack. When the brain’s blood supply gets cut off, it results in a stroke. High blood pressure is another common issue – like too much water pressure in a hose, it can damage blood vessels over time.

Warning Signs to Watch For

Common symptoms include chest discomfort, shortness of breath, pain in the jaw or arms, and unusual fatigue. However, some people experience no symptoms until they have a serious event like a heart attack. Regular check-ups are crucial for early detection.

You Can Protect Your Heart

The good news is that lifestyle choices significantly impact heart health. Eating a balanced diet rich in fruits and vegetables, staying physically active, maintaining a healthy weight, avoiding tobacco, and managing stress all help keep your cardiovascular system running smoothly. These simple steps act like regular maintenance for your body’s most important transportation network.

Remember, small consistent changes can make a big difference in preventing cardiovascular disease and maintaining your overall health.

References:

  1. World Health Organization. Cardiovascular Diseases Fact Sheet

  2. American Heart Association. Understanding Heart Disease

  3. National Heart, Lung, and Blood Institute. Heart Health Information

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PCOS by Nutritionist Dania Sadiq

Taking Control of PCOS: How Diet and Supplements Can Ease Your Symptoms

If you’ve landed here, you’re likely looking for answers about Polycystic Ovary Syndrome (PCOS). You might be feeling overwhelmed by confusing symptoms or frustrated by a lack of clear guidance. The first step to taking control is understanding what you’re dealing with. So, let’s start there.

What Exactly is PCOS?

Polycystic Ovary Syndrome (PCOS) is a common hormonal and metabolic disorderΒ that affects how a woman’s ovaries function. The name can be a bit misleadingβ€”it’s not just about cysts on the ovaries.

Think of PCOS as a glitch in your body’s endocrine system. It’s characterized by a combination of three main features:

1. Insulin Resistance:Β This is a key driver for many women with PCOS. It means your body’s cells don’t respond well to the hormone insulin, which is responsible for moving sugar (glucose) from your blood into your cells for energy. To compensate, your pancreas pumps out more and more insulin. This leads to high insulin levels in your blood, which can wreak havoc on your ovaries.
2. High Androgen Levels:Androgens are often called “male hormones,” but all women produce them in small amounts. High insulin levels signal the ovaries to produce excess androgens. This is what causes many of the classic PCOS symptoms like:
* Acne and oily skin
* Hirsutism (excess hair growth on the face, chest, back)
* Thinning hair or hair loss on the scalp (female pattern hair loss)
3. Ovulatory Dysfunction: The hormonal imbalance interferes with the growth and release of eggs from the ovaries (ovulation). This can lead to:
* Irregular or absent menstrual periods
* Difficulty getting pregnant
* The development of multiple small, fluid-filled sacs (follicles) on the ovariesβ€”this is where the “polycystic” name comes from.

To be diagnosed, a woman typically needs to have at least two of these three features.

Now that we understand the “what,” let’s talk about the “how”β€”how you can actively manage this condition and significantly reduce your symptoms.

Your Plate as Your Power Tool: The Role of Diet

While there is no official “cure” for PCOS, it is highly manageable. Because insulin resistance is a core issue, your diet becomes one of your most powerful levers for change. The goal isn’t a short-term “diet” but a sustainable way of eating that helps balance your blood sugar and insulin levels.

Here are the key dietary principles for managing PCOS:

1. Embrace Low-Glycemic Eating:
What it means:Choose carbohydrates that break down slowly, preventing sharp spikes in your blood sugar and insulin.
Focus on:Non-starchy vegetables (leafy greens, broccoli, peppers), whole fruits (berries, apples), legumes (lentils, chickpeas), and whole grains (quinoa, oats, brown rice).
Limit: Refined carbs and sugars (white bread, pasta, pastries, soda, candy).

2. Balance Your Macros (Protein, Fat, Fiber):
Protein:Include a source of lean protein (chicken, fish, tofu, eggs, Greek yogurt) with every meal. Protein promotes satiety and helps slow the absorption of carbs.
Healthy Fats:Β Don’t fear fat! Healthy fats from avocados, nuts, seeds, and olive oil support hormone production and help keep you full.
Fiber:Found in vegetables, fruits, and whole grains, fiber is fantastic for blood sugar control and digestive health.

3. Focus on Anti-Inflammatory Foods:
PCOS is often linked with chronic inflammation. An anti-inflammatory diet can help.
Load up on:Berries, fatty fish (salmon, sardines), leafy greens, nuts (especially walnuts), and spices like turmeric and ginger.

Boosting Your Efforts: The Role of Key Supplements

While a healthy diet is the foundation, certain supplements can fill nutritional gaps and directly target PCOS mechanisms.Β Always consult with your doctor or a registered dietitian before starting any new supplement regimen

Here are some of the most well-researched supplements for PCOS:

Inositol:Often considered a star player for PCOS. Specifically, a 40:1 ratio of Myo-inositol to D-chiro-inositol has been shown to improve insulin sensitivity, reduce androgen levels, and support ovulation.
Berberine:A compound from several plants that has powerful blood-sugar-lowering effects, similar to the diabetes drug Metformin. It’s excellent for improving insulin resistance.
Omega-3 Fatty Acids:Β Found in fish oil, omega-3s help reduce inflammation and can improve cholesterol levels and insulin sensitivity.
Vitamin D:Many women with PCOS are deficient in Vitamin D. Adequate levels are crucial for insulin function, mood, and fertility.
Magnesium:This mineral helps with glucose control and can reduce inflammation. Many women with PCOS have lower magnesium levels.
Spearmint Tea: While not a pill, drinking spearmint tea twice daily has been shown in studies to have a mild anti-androgen effect, potentially helping to reduce hirsutism.

Seed Cycling:Another natural approach that has gained popularity for its potential to support hormonal balance isΒ seed cycling. This gentle, food-based practice involves eating specific seedsβ€”flax and pumpkin, followed by sunflower and sesameβ€”during the two main phases of your menstrual cycle. The theory is that the unique nutrients in these seeds (like lignans, fatty acids, and zinc) can help support estrogen metabolism in the first half of the cycle and progesterone production in the second half. For women with PCOS, who often experience estrogen dominance or low progesterone, seed cycling is seen as a way to gently nudge the body back into a rhythm. While more robust scientific research is needed, many women report amazing effects like more regular cycles, reduced PMS, and less severe period symptoms. It’s considered a safe, nourishing, and empowering practice that complements a PCOS-friendly diet by providing targeted nutrients directly from whole foods. (PS: It actually helped me A LOT to regulate my cycles!!)

A Holistic Approach is Key

Remember, managing PCOS is a marathon, not a sprint. Combining a blood-sugar-friendly diet with targeted supplements, regular physical activity (even brisk walking helps!), stress management (like yoga or meditation), and quality sleep creates a powerful synergy.

You are not defined by your PCOS. By understanding your body and providing it with the right support, you can reclaim control and significantly reduce your symptoms. Start with one small changeβ€”maybe swapping your breakfast for a protein-rich smoothie or adding a daily walkβ€”and build from there. You have the power to feel better.

 

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ABOUT VITAMIN D BY NUTRITIONIST FARIHA ZAKIR

INTRODUCTION :

VΔ°TAMΔ°NS ARE A GROUP OF SUBSTANCES THAT ARE NEEDED FOR NORMAL CELL FUNCTΔ°ON, GROWTH, AND DEVELOPMENT. THERE ARE 13 ESSENTΔ°AL VΔ°TAMΔ°NS. THΔ°S MEANS THAT THESE VΔ°TAMΔ°NS ARE REQUΔ°RED FOR THE BODY TO WORK PROPERLY.

ABOUT VITAMIN D :
VΔ°TAMΔ°N D (ALSO REFERRED TO AS CALCΔ°FEROL) Δ°S A
FAT-SOLUBLE VΔ°TAMΔ°N THAT Δ°S NATURALLY PRESENT
Δ°N A FEW FOODS, ADDED TO OTHERS, AND AVAΔ°LABLE
AS A DΔ°ETARY SUPPLEMENT.ALSO KNOWN AS THE
SUNSHINE VITAMIN THAT PLAYS A CRUCΔ°AL ROLE Δ°N
MAΔ°NTAΔ°NΔ°NG STRONG BONES, Δ°MMUNE FUNCTΔ°ON,
AND OVERALL HEALTH.

IMPORTANCE :

Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.

FUNCTIONS OF VIT D :

-Bone Health: Regulation:calcium levels, promotes bone mineralizatio
n, and prevents osteoporosis

– Immune System: Modulates immune cell function, reduces inflammation, and prevents autoimmune diseases

– Cardiovascular Health: Lowers blood pressure, reduces risk of heart disease, and stroke

DEFECIENCY OF VITAMIN D :

Deficiency: Insufficient vitamin D levels, often due to limited sun exposure, poor diet, or
kidney/liver disease
– Health Risks: Osteoporosis, osteomalacia, rickets, increased risk of infections,
autoimmune diseases, and certain cancers

SYMPTOMS DUETO DEFECIENCYOF VIT D :
When vitamin D levels are low and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness. In older adults, severe
vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.

DAILY INTAKE :
– Infants (0-12 months): 400 IU/day
– Children (1-18 years): 600 IU/day
– Adults (19-70 years): 600 IU/day
– Adults (71 years and older): 800 IU/day
– Pregnant and breastfeeding women: 600-800 IU/day

TREATEMENT :

– Diagnosis: Blood tests (25-hydroxyvitamin D) and physical examination
– Treatment: Supplements, dietary changes, and increased sun exposure

NATURAL SOURCES:

1. LEAFY GREENS (SPΔ°NACH, KALE, COLLARD GREENS)
2. FERMENTED FOODS (SAUREKRAUT, KΔ°MCHΔ°)
3. FATTY FΔ°SH(SALMON, TUNA)
4. EGGYOLKS
5. GRASS-FEDBEEF
6. SUNLIGHT

 

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HORMONAL IMBALANCE By Nutritionist Falak Mazhar

βš–οΈ Hormonal Imbalance: Causes, Risks, Recovery & Prevention

Hormones are the body’s chemical messengers, responsible for regulating metabolism, mood, energy, reproduction, sleep, growth, and more. When these hormones become imbalanced, it can disrupt virtually every aspect of your health.

Whether it’s due to stress, lifestyle, or medical conditions, hormonal imbalance affects people of all ages β€” and the symptoms are often confusing or overlooked. This blog will help you understand why and how hormonal imbalance happens, who’s at risk, and how to recover naturally and medically.

❓ Why Hormonal Imbalance Happens

Hormonal imbalance happens when there is too much or too little of one or more hormones in the bloodstream. Since hormones control many vital functions, even a slight imbalance can lead to significant symptoms.

Common Causes:

  • Chronic stress

  • Poor diet or malnutrition

  • Sedentary lifestyle

  • Genetics

  • Toxin exposure (endocrine disruptors in plastics, cosmetics, pesticides)

  • Medical conditions (thyroid disorders, diabetes, PCOS, tumors)

  • Certain medications or treatments (like birth control or steroids)

  • Aging (especially during puberty, pregnancy, or menopause)

πŸ”¬ How Hormonal Imbalance Happens

Hormones are produced by endocrine glands (like the thyroid, adrenals, ovaries, pancreas, etc.) and regulated by feedback systems involving the brain and pituitary gland.

When this system is disrupted β€” by inflammation, disease, stress, or lifestyle β€” glands may overproduce or underproduce hormones, such as:

  • Insulin (blood sugar control)

  • Thyroid hormones (metabolism)

  • Cortisol (stress response)

  • Estrogen/Progesterone/Testosterone (reproductive health)

  • Melatonin (sleep regulation)

These imbalances create a ripple effect across many body systems.

⚠️ Diseases and Conditions Caused by Hormonal Imbalance

Depending on which hormones are affected, imbalances can lead to a wide range of health issues:

Female-related:

  • Polycystic Ovary Syndrome (PCOS)

  • Infertility

  • Endometriosis

  • Premenstrual Syndrome (PMS)

  • Menopause-related issues

Male-related:

  • Low testosterone

  • Erectile dysfunction

  • Gynecomastia (breast enlargement)

General or Non-gender-specific:

  • Thyroid disorders (hypothyroidism, hyperthyroidism)

  • Adrenal fatigue or Addison’s disease

  • Diabetes (Type 1 and 2)

  • Obesity or unexplained weight changes

  • Sleep disorders

  • Chronic fatigue

  • Depression and anxiety

  • Acne or skin issues

πŸ‘Ά Age and Health Conditions at Risk

Hormonal imbalances can affect all age groups but are more common at certain life stages and in people with certain risk factors.

At-Risk Age Groups:

  • Teenagers (puberty-related shifts)

  • Women in their 20s–40s (due to menstruation, pregnancy, PCOS)

  • Perimenopausal and menopausal women

  • Men over 40 (testosterone decline)

  • Elderly people (due to thyroid, adrenal, or metabolic decline)

Health Conditions That Increase Risk:

  • Diabetes or insulin resistance

  • Obesity

  • Autoimmune diseases

  • Eating disorders

  • Chronic stress or anxiety

  • Poor sleep

  • Gut issues (like leaky gut or IBS)

  • Long-term medication use (like birth control pills or steroids)

πŸ’Š Sources to Recover from Hormonal Imbalance

1. Medical Treatment

Recovery depends on the type of imbalance:

  • Thyroid meds (levothyroxine, antithyroid drugs)

  • Insulin or blood sugar control medications

  • Hormone Replacement Therapy (HRT) for menopause or low testosterone

  • Birth control pills (for regulating cycles or PCOS)

  • Surgery or tumor removal, if imbalance is caused by growths on glands

2. Testing and Diagnosis

Accurate diagnosis is essential. Key tests include:

  • Blood hormone panels (estrogen, progesterone, testosterone, cortisol, thyroid)

  • Ultrasound (for ovaries or thyroid)

  • Saliva or urine hormone testing

  • Glucose tolerance or insulin tests

🌿 Natural Sources for Supportive Recovery

In addition to medical care, natural lifestyle strategies can significantly help balance hormones over time.

Hormone-Balancing Foods:

  • Healthy fats (avocados, coconut oil, nuts)

  • Cruciferous vegetables (broccoli, kale – support estrogen metabolism)

  • Fermented foods (support gut health)

  • High-fiber foods (promote estrogen clearance)

  • Chia seeds, flaxseeds (contain phytoestrogens)

Key Nutrients:

  • Magnesium – Regulates cortisol and supports thyroid

  • Vitamin D – Supports endocrine function

  • Omega-3s – Reduce inflammation and balance estrogen/testosterone

  • B Vitamins – Critical for adrenal and reproductive health

Adaptogenic Herbs:

  • Ashwagandha – Supports adrenal balance

  • Maca root – Supports libido and mood

  • Rhodiola – Reduces stress-related cortisol spikes

πŸ›‘οΈ Tips to Prevent Hormonal Imbalance

Prevention involves reducing stress on the endocrine system and supporting it daily.

  1. Eat a hormone-supportive diet

  2. Exercise regularly (not excessively)

  3. Avoid endocrine disruptors (BPA, phthalates, pesticides)

  4. Prioritize sleep (7–9 hours/night)

  5. Reduce stress through meditation, yoga, or breathwork

  6. Stay hydrated

  7. Avoid overuse of medications or supplements without guidance

  8. Limit sugar and refined carbs

🚨 Common Symptoms of Hormonal Imbalance

Symptoms can vary based on which hormones are affected. Here are some of the most common:

  • Fatigue or low energy

  • Unexplained weight gain or loss

  • Mood swings, anxiety, or depression

  • Low libido

  • Irregular periods or missing periods

  • Acne or oily skin

  • Insomnia or poor sleep

  • Hair loss or thinning

  • Digestive issues (bloating, constipation)

  • Brain fog or poor concentration

  • Cold hands/feet or sensitivity to cold (thyroid-related)

πŸ§ͺ How Is Hormonal Imbalance Diagnosed?

Diagnosis usually involves:

  1. Blood Tests (e.g., thyroid panel, estrogen, testosterone, cortisol, insulin)

  2. Saliva or Urine Testing (for adrenal or sex hormone rhythm)

  3. Imaging Tests (ultrasound or MRI for gland abnormalities)

  4. Menstrual tracking or fertility tracking (in women)

Always consult a qualified healthcare provider for testing and interpretation.

🧠 Emotional & Mental Health Impact

Hormones deeply affect brain chemistry. Imbalances can cause:

  • Mood instability

  • Panic attacks

  • Brain fog

  • Depression or irritability

Emotional support, therapy, and community connection are vital for holistic healing.

βœ… Quick Checklist: What to Do If You Suspect Hormonal Imbalance

  • βœ… Track your symptoms daily or monthly

  • βœ… Get tested by a qualified doctor or endocrinologist

  • βœ… Make necessary lifestyle and diet changes

  • βœ… Take prescribed medications or supplements as advised

  • βœ… Reduce toxin exposure and manage stress

  • βœ… Get adequate sleep and exercise

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The Gut Microbiome by Nutritionist Noor Us Saba

Gut microbiome, trillions of microbes living in your digestive tract plays a powerful role in digestion, immunity, and even mood. A balanced microbiome helps absorb nutrients, create vitamins, and fight off harmful bacteria. But when it’s disrupted, it can lead to bloating, low energy, or poor immunity. What you eat plays a direct role in shaping this ecosystem.

The good news? You can nourishing your microbiome, support your gut health with simple, everyday nutrition choices:

  • Eat more fiber from fruits, vegetables, whole grains, and legumes.

  • Add fermented foods like yogurt, kimchi, and kefir to boost healthy bacteria.

  • Stay hydrated, since water supports digestion and nutrient absorption.

  • Limit processed foods and sugar, which feed the β€œbad” bacteria.

  • Include prebiotics like garlic, onions, and bananas to nourish good microbes.

Small, consistent changes in your diet can help your microbiome thrive. A healthy gut isn’t just about digestion it’s the foundation of overall well-being.

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Miscarriage in early pregnancy by Nutritionist Laiba Anum

Miscarriage in early pregnancy is a common and often distressing experience for many women. Here’s a comprehensive overview:

What is Miscarriage?

Miscarriage is the loss of a pregnancy before the 20th week. Early miscarriage typically occurs within the first 12 weeks of gestation ΒΉ.

Causes and Risk Factors

– Chromosomal abnormalities in the fetus are a common cause of miscarriage

– Advanced maternal age increases the risk of miscarriage, with women over 40 having a 50% risk

– Medical conditions like poorly controlled diabetes and lifestyle factors like smoking and being overweight also contribute to the risk

– In many cases, the cause of miscarriage remains unknown

Symptoms and Diagnosis

– Vaginal bleeding and cramping are common symptoms, but some women may experience no symptoms at all

– Ultrasound scans and blood tests can help diagnose miscarriage

– A missed miscarriage occurs when the embryo stops developing but remains in the uterus, often without noticeable symptoms

Treatment Options

– *Expectant Management*: Waiting for the body to expel the pregnancy tissue naturally, which can take several weeks

– *Medical Management*: Taking medication like misoprostol to induce bleeding and expulsion of the pregnancy tissue

– *Surgical Management*: A procedure called dilation and curettage (D&C) to remove the pregnancy tissue from the uterus

Emotional Support and Next Steps

– Losing a pregnancy can be emotionally challenging, and it’s essential to seek support from healthcare providers, family, and friends

– There’s no medical reason to delay trying to conceive again after a miscarriage, and some studies suggest that conceiving within six months may reduce the risk of another miscarriage

Β²

Prevention and Future Pregnancies

– Maintaining good physical and mental health can help reduce the risk of miscarriage

– Women who have experienced multiple miscarriages may be offered additional testing and monitoring in future pregnancies Β²

Miscarriage in early pregnancy is a common and often distressing experience for many women. Here’s a comprehensive overview:

What is Miscarriage?

Miscarriage is the loss of a pregnancy before the 20th week. Early miscarriage typically occurs within the first 12 weeks of gestation ΒΉ.

Causes and Risk Factors

– Chromosomal abnormalities in the fetus are a common cause of miscarriage

– Advanced maternal age increases the risk of miscarriage, with women over 40 having a 50% risk

– Medical conditions like poorly controlled diabetes and lifestyle factors like smoking and being overweight also contribute to the risk

– In many cases, the cause of miscarriage remains unknown

Symptoms and Diagnosis

– Vaginal bleeding and cramping are common symptoms, but some women may experience no symptoms at all

– Ultrasound scans and blood tests can help diagnose miscarriage

– A missed miscarriage occurs when the embryo stops developing but remains in the uterus, often without noticeable symptoms

Treatment Options

– *Expectant Management*: Waiting for the body to expel the pregnancy tissue naturally, which can take several weeks

– *Medical Management*: Taking medication like misoprostol to induce bleeding and expulsion of the pregnancy tissue

– *Surgical Management*: A procedure called dilation and curettage (D&C) to remove the pregnancy tissue from the uterus

Emotional Support and Next Steps

– Losing a pregnancy can be emotionally challenging, and it’s essential to seek support from healthcare providers, family, and friends

– There’s no medical reason to delay trying to conceive again after a miscarriage, and some studies suggest that conceiving within six months may reduce the risk of another miscarriage

Β²

Prevention and Future Pregnancies

– Maintaining good physical and mental health can help reduce the risk of miscarriage

– Women who have experienced multiple miscarriages may be offered additional testing and monitoring in future pregnancies Β²

If you’re experiencing symptoms of miscarriage or have concerns about your pregnancy, it’s crucial to seek medical attention promptly.

Β­

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PCOS By Nutritionist Laiba Anum

PCOS: Symptoms, Causes, Treatment, and Nutrition

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting women of reproductive age, causing irregular menstrual cycles, cysts on the ovaries, and other physical symptoms.

 

Symptoms and Complications

– Irregular periods, excess hair growth, acne, weight gain, fertility issues

– Increased risk of infertility, gestational diabetes, high blood pressure, cardiovascular disease, and depression

 

Treatment Options

– Medications (hormonal birth control, fertility meds)

– Lifestyle changes (healthy weight, balanced diet, regular exercise)

– Assisted Reproductive Technologies (ART) like IVF

 

Nutrition for PCOS

Key Principles:

1. *Whole foods*: Focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats.

2. *Low glycemic index*: Choose foods with a low glycemic index (GI) to help regulate blood sugar and insulin levels.

3. *Balanced macronutrients*: Aim for a balanced diet with protein, healthy fats, and complex carbohydrates.

 

Foods to Include:

1. *Leafy greens*: Spinach, kale, collard greens (rich in antioxidants and fiber)

2. *Berries*: Blueberries, strawberries, raspberries (high in antioxidants and fiber)

3. *Fatty fish*: Salmon, sardines, mackerel (rich in omega-3 fatty acids)

4. *Nuts and seeds*: Almonds, walnuts, chia seeds, flaxseeds (good sources of healthy fats and fiber)

5. *Whole grains*: Brown rice, quinoa, whole wheat bread (rich in fiber and nutrients)

 

Foods to Limit or Avoid:

1. *Refined carbohydrates*: White bread, sugary snacks, sweetened beverages

2. *Processed meats*: Hot dogs, sausages, bacon

3. *Fried foods*: Fried chicken, french fries, doughnuts

 

Additional Tips:

1. *Stay hydrated*: Drink plenty of water throughout the day.

2. *Watch portion sizes*: Eat regular, balanced meals to maintain a healthy weight.

3. *Consider supplements*: Omega-3 fatty acids, vitamin D, and probiotics may be beneficial for PCOS management. Consult a healthcare provider before adding any supplements.

 

By combining a healthy diet with regular exercise and stress management, women with PCOS can better manage their symptoms and reduce their risk of long-term complications.

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CELIAC DISEASE By Nutritionist Falak Mazhar

🌾 Celiac Disease: Causes, Symptoms, Risks, and Recovery:

Celiac disease is a serious autoimmune disorder that affects millions of people worldwide. It is triggered by consuming gluten, a protein found in wheat, barley, and rye. For individuals with celiac disease, eating gluten causes the immune system to attack the small intestine, leading to damage, nutrient malabsorption, and a wide range of health problems.

This blog will explore why and how celiac disease happens, who’s at risk, what diseases it can lead to, and how to manage it naturally and medically.

❓ Why Celiac Disease Happens

Celiac disease occurs when the body’s immune system overreacts to gluten. It is believed to be caused by a combination of genetic predisposition and environmental triggers. Individuals with specific genetic markers (mainly HLA-DQ2 or HLA-DQ8 genes) are more likely to develop the disease.

However, not everyone with these genes will develop celiac, indicating that other factors like infections, gut health, or gut permeability (“leaky gut”) may also play a role.

πŸ” How Celiac Disease Happens

When someone with celiac disease eats gluten, the immune system mistakenly attacks the villi β€” small finger-like projections in the small intestine that absorb nutrients. This immune response leads to:

  • Inflammation in the small intestine

  • Damage to intestinal lining

  • Nutrient deficiencies

  • Systemic symptoms beyond the gut

This is not the same as a gluten intolerance or wheat allergy β€” celiac is an autoimmune condition and can have long-term complications if left unmanaged.

⚠️ Diseases and Complications Caused by Celiac Disease

If untreated, celiac disease can lead to serious health issues:

  • Malnutrition (due to poor nutrient absorption)

  • Iron-deficiency anemia

  • Osteoporosis or osteopenia (from calcium and vitamin D loss)

  • Infertility and miscarriage

  • Liver disease

  • Lactose intolerance

  • Neurological disorders (e.g., peripheral neuropathy, ataxia)

  • Skin conditions (e.g., dermatitis herpetiformis)

  • Increased risk of intestinal cancers

πŸ‘Ά Age and Health Conditions at Risk

Celiac disease can occur at any age, from infancy to adulthood, and some people are more at risk:

High-Risk Groups:

  • People with a family history of celiac disease

  • Individuals with other autoimmune diseases (e.g., Type 1 diabetes, autoimmune thyroid disease, Addison’s disease)

  • Those with Down syndrome, Turner syndrome, or Williams syndrome

  • People with micronutrient deficiencies of unknown cause

  • Infants introduced to gluten early or with early gut infections

πŸ’Š Medical Sources for Recovery and Management

There is no cure for celiac disease, but it can be effectively managed by eliminating gluten completely from the diet.

1. Strict Gluten-Free Diet

This is the only proven treatment. It requires lifetime avoidance of all foods containing wheat, barley, rye, and contaminated oats.

2. Nutritional Support

  • Supplements for deficiencies (e.g., iron, calcium, B12, vitamin D)

  • Regular blood tests to monitor healing and nutrient levels

3. Doctor & Dietitian Support

  • Consult a gastroenterologist for diagnosis and follow-up

  • Work with a registered dietitian to build a balanced, gluten-free meal plan

🌿 Natural Sources for Supportive Recovery

Once gluten is removed from the diet, the body begins to heal naturally. These natural supports can accelerate healing and ease symptoms:

Gut-Healing Foods:

  • Bone broth – Rich in collagen and amino acids

  • Fermented foods (yogurt, kefir, sauerkraut) – Promote gut bacteria

  • Leafy greens – High in fiber and nutrients

  • Sweet potatoes, carrots – Soothing, nutrient-dense

  • Bananas, applesauce, rice – Gentle on inflamed gut

Natural Supplements:

  • L-glutamine – Helps repair the intestinal lining

  • Probiotics – Support microbiome health

  • Omega-3s – Reduce inflammation

⚠️ Always consult a doctor before adding supplements, especially in autoimmune conditions.

πŸ›‘οΈ Tips to Prevent Celiac Disease

You can’t prevent celiac disease if you are genetically predisposed, but you can delay onset or reduce severity by:

  • Breastfeeding while introducing gluten to infants (may lower risk)

  • Avoiding unnecessary antibiotics or NSAIDs that disrupt gut health

  • Supporting gut health through diet and probiotics

  • Managing stress, which can weaken immune balance

  • Seeking early diagnosis in family members if symptoms appear

🚨 Common Symptoms of Celiac Disease

Celiac symptoms vary widely and can affect many parts of the body.

Digestive Symptoms:

  • Bloating and gas

  • Diarrhea or constipation

  • Abdominal pain

  • Nausea or vomiting

Non-Digestive Symptoms:

  • Fatigue

  • Weight loss

  • Anemia

  • Depression or anxiety

  • Brain fog or difficulty concentrating

  • Skin rash (dermatitis herpetiformis)

  • Delayed growth in children

  • Irregular menstrual cycles or infertility

Many adults with celiac may have no gut symptoms, making it harder to detect.

πŸ§ͺ How Is Celiac Disease Diagnosed?

Diagnosis typically includes:

  1. Blood Tests

    • tTG-IgA (tissue transglutaminase antibodies)

    • EMA-IgA (endomysial antibodies)

  2. Endoscopy with Biopsy

    • To confirm damage to the small intestine

Important: Do not stop eating gluten before testing, as this may result in false negatives.

🧠 Emotional and Mental Health in Celiac Disease

Living with celiac disease means being constantly vigilant. It can cause:

  • Social anxiety (eating out, traveling)

  • Depression from lifestyle changes

  • Food guilt or fear

Tips for emotional support:

  • Join local or online support groups

  • Learn to cook gluten-free meals

  • Empower yourself with knowledge

  • Celebrate healing milestones

βœ… Quick Recap: What to Do If You Suspect Celiac Disease

  • βœ… Talk to your doctor before removing gluten

  • βœ… Get tested through blood tests and biopsy

  • βœ… If diagnosed, follow a strict gluten-free diet

  • βœ… Monitor nutrient levels and gut healing

  • βœ… Seek support from professionals and peers