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NutriCrux, Bank Square Market Model Town, Lahore (2026)

26/07/2023

Polycystic O***y Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It is characterized by irregular menstrual cycles, high levels of male hormones (androgens), and the development of small cysts on the ovaries. PCOS can also be associated with insulin resistance, which can lead to weight gain and difficulties in managing blood sugar levels.

Diet plays a crucial role in managing PCOS symptoms and promoting overall health.
Balanced Macronutrients: Aim for a balanced intake of carbohydrates, proteins, and healthy fats. Avoid highly processed and sugary foods, as they can lead to blood sugar spikes and worsen insulin resistance.

Complex Carbohydrates: Choose complex carbohydrates such as whole grains, fruits, vegetables, and legumes. These have a lower impact on blood sugar levels compared to refined carbohydrates.

Protein: Include sources of lean protein in your diet, such as poultry, fish, tofu, legumes, and low-fat dairy products. Protein can help you feel full and satisfied, reducing cravings for unhealthy snacks.

Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats are beneficial for hormone regulation and overall health.

Avoid Trans Fats and Saturated Fats: Limit the intake of trans fats and saturated fats found in fried and processed foods, as they may worsen inflammation and insulin resistance.

Limit Added Sugars: Minimize the consumption of sugary beverages, desserts, and snacks. Excess sugar can negatively affect blood sugar levels and contribute to weight gain.

Regular Meals and Snacks: Try to eat balanced meals and snacks throughout the day to maintain steady blood sugar levels and prevent extreme hunger.

Fiber-Rich Foods: Include high-fiber foods like whole grains, fruits, and vegetables. Fiber can aid in digestion and may help regulate blood sugar levels.

Stay Hydrated: Drink plenty of water to support overall health and assist in maintaining a healthy weight.

Weight Management: For those with PCOS and overweight or obesity, weight management is essential.

It's important to remember that PCOS management is not solely about diet; lifestyle factors such as exercise and stress management also play critical roles.

Consulting with a healthcare professional or a registered dietitian who has experience in PCOS management can provide personalized guidance and support based on your specific needs and health status. They can help create a tailored diet plan that suits you best.

22/07/2023

"Treat your mental and physical health as top priority, you only get to live once".

21/07/2023

Jummah Mubarak!!

"Eat and drink but avoid excess" is a wise and balanced approach to nutrition and lifestyle. It encapsulates the idea of moderation, which is often considered a key principle for maintaining good health and overall well-being.

20/07/2023

Hyperthyroidism and obesity

17/07/2023

Hypothyroidism is a medical condition characterized by an underactive thyroid gland, leading to insufficient production of thyroid hormones. The thyroid gland, located in the front of the neck, produces hormones (primarily thyroxine, or T4, and triiodothyronine, or T3) that play a crucial role in regulating various bodily functions, including metabolism, energy production, and growth.

Causes:

The most common cause of hypothyroidism is an autoimmune condition called Hashimoto's thyroiditis, where the body's immune system attacks the thyroid gland.
Other causes can include thyroid surgery, radiation therapy, certain medications (e.g., lithium), congenital defects, and, less commonly, problems with the pituitary gland or hypothalamus.

Symptoms:

The symptoms of hypothyroidism can vary in severity but may include:

Fatigue and weakness
Weight gain and difficulty losing weight
Dry skin and hair
Cold intolerance
Muscle cramps and aches
Constipation
Depression and mood swings
Memory problems and difficulty concentrating
Menstrual irregularities in women
Goiter (enlarged thyroid gland), in some cases
Diagnosis and Treatment:
Hypothyroidism is typically diagnosed through blood tests that measure the levels of thyroid hormones (T4 and T3) and thyroid-stimulating hormone (TSH) produced by the pituitary gland. Treatment often involves thyroid hormone replacement therapy, usually in the form of a synthetic hormone called levothyroxine. The dosage is adjusted based on the individual's needs and response to treatment.

Hypothyroidism and food

Diet plays a crucial role in managing hypothyroidism and promoting overall thyroid health. While there's no specific "hypothyroidism diet," certain dietary practices can be beneficial for individuals with this condition. Here are some dietary considerations for managing hypothyroidism:

Adequate iodine intake: Iodine is essential for the production of thyroid hormones. However, most cases of hypothyroidism in developed countries are caused by autoimmune Hashimoto's thyroiditis, not iodine deficiency. If you have iodine deficiency-related hypothyroidism (which is rare in developed countries), adding iodized salt or consuming iodine-rich foods like seaweed, fish, and dairy products may help. But if your hypothyroidism is due to Hashimoto's, excessive iodine intake may worsen the condition.

Selenium-rich foods: Selenium is a trace mineral that supports thyroid function and helps to convert T4 to T3, the active form of thyroid hormone. Good sources of selenium include Brazil nuts, seafood (like tuna and sardines), eggs, and whole grains.

Balanced diet: Focus on a well-balanced diet that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Cruciferous vegetables: There has been some concern about cruciferous vegetables (e.g., broccoli, cabbage, cauliflower, Brussels sprouts) interfering with thyroid function due to their goitrogenic properties. However, these vegetables are generally safe to eat in moderate amounts when cooked.

Gluten and dairy: Some individuals with autoimmune thyroid conditions, like Hashimoto's, may find that reducing or eliminating gluten and dairy from their diets helps manage inflammation and autoimmune activity. However, this is not universally applicable.

Small, frequent meals: Eating small, frequent meals throughout the day can help stabilize blood sugar levels and support metabolism, which may be beneficial for individuals with hypothyroidism.

Limit goitrogens: In addition to cruciferous vegetables, other foods like soy products, millet, and some fruits and nuts contain goitrogens that might interfere with thyroid function. Cooking these foods can help reduce their goitrogenic effects.

It's important to note that individual responses to diet can vary, and what works for one person may not work for another. Always consult with a healthcare professional or a registered dietitian before making significant dietary changes to ensure that your nutritional choices align with your specific health needs and medical condition. They can provide personalized guidance and help you create a suitable meal plan that supports your overall health and thyroid functions.

16/07/2023

Enjoy the Sunday!!

10/07/2023

Hyperthyroidism is a condition characterized by an overactive thyroid gland, which produces and releases excessive amounts of thyroid hormones into the bloodstream. While there are no specific foods that can cure hyperthyroidism, making certain dietary adjustments may help manage the symptoms and support overall health. Here are some considerations for managing hyperthyroidism through diet:

Iodine: It's important to ensure you're getting an adequate but not excessive amount of iodine in your diet. Foods rich in iodine include seaweed, iodized salt, seafood, dairy products, and eggs.

Goitrogens: Goitrogens are substances that interfere with the thyroid gland's ability to use iodine to produce hormones. Consuming goitrogenic foods in moderation may help reduce thyroid hormone levels. Examples of goitrogenic foods include cruciferous vegetables (e.g., broccoli, cabbage, cauliflower, kale), soy products, peanuts, and millet.

Nutrient-rich diet: Ensure your diet is well-balanced and includes a variety of nutrient-rich foods. Focus on consuming fruits, vegetables, whole grains, lean proteins, and healthy fats.

Caffeine and stimulants: Limit your intake of caffeine and other stimulants like energy drinks, as they can exacerbate symptoms such as increased heart rate and nervousness associated with hyperthyroidism.

Small, frequent meals: Some individuals with hyperthyroidism may experience increased appetite and weight loss. Eating smaller, more frequent meals throughout the day can help maintain energy levels and prevent excessive weight loss.

Monitor calcium intake: Hyperthyroidism can increase the risk of developing osteoporosis.

It's important to note that everyone's nutritional needs are unique, and dietary recommendations may vary depending on individual factors and the severity of the condition. It's best to work with a healthcare provider or registered dietitian who can provide personalized guidance based on your specific situation.

04/07/2023

Just a reminder to stay hydrated in this humid weather

03/07/2023

Obesity is a complex health issue characterized by excessive accumulation of body fat. It is a global problem that affects people of all ages and socioeconomic backgrounds
Obesity is typically caused by a combination of genetic, environmental, and behavioral factors. Some common causes include:
Poor diet
Lack of physical activity
Genetics
Environmental factors

Obesity is associated with numerous health risks and complications, including:
Type 2 diabetes
Heart disease
High blood pressure
Stroke
Certain types of cancer
Sleep apnea
Joint problems
Mental health issues, such as depression and low self-esteem

Preventing and managing obesity involves adopting a healthy lifestyle, including:
Eating a balanced diet
Regular physical activity
Portion control
Behavior modification
Seeking support

Addressing the challenges of obesity requires a multifaceted approach involving individuals, communities, healthcare professionals, policymakers, and society as a whole. Strategies may include promoting healthy eating habits, increasing physical activity opportunities, improving access to nutritious food, implementing supportive policies, raising awareness, and providing resources for obesity prevention and treatment.

29/06/2023

Wish you a very happy meaty Eid

28/06/2023

Ensuring food safety when handling meat at home is essential to prevent foodborne illnesses. Here are some important food safety practices to follow when dealing with meat in a household setting:

Storage:

Refrigerate or freeze meat promptly after purchase to maintain its freshness and prevent bacterial growth.

Thawing:

Thaw frozen meat with different methods,

In the refrigerator:This method is the safest but takes longer. Place the meat on a plate or in a container and allow it to thaw slowly in the refrigerator.

In cold water: This method is faster but requires constant monitoring.Submerge the meat in a leak-proof plastic bag and change the water every 30 minutes until thawed.

In the microwave: Follow the microwave's instructions for defrosting meat, but make sure to cook it immediately afterward, as some areas may start cooking during the process.

Cross-Contamination Prevention:

Keep raw meat separate from other foods, especially ready-to-eat items like fruits and vegetables.
Use separate cutting boards, utensils, and plates for raw meat and other foods.
Wash hands thoroughly with soap and water before and after handling raw meat to avoid cross-contamination.
Clean and sanitize countertops, utensils, and surfaces that come into contact with raw meat.

Cooking:

Ensure that meat reaches a safe internal temperature to kill harmful bacteria. Use a food thermometer to check the temperature.
Different types of meat have different recommended internal temperatures. Some common examples include:
Poultry (chicken, turkey): 165°F (74°C)
Ground meat (beef, pork, lamb): 160°F (71°C)
Whole cuts of beef, pork, veal, and lamb: 145°F (63°C) with a three-minute rest time
Avoid consuming undercooked or raw meat, as it may contain harmful bacteria.

Leftovers:

Refrigerate or freeze cooked meat promptly after meals to prevent bacterial growth.
Consume refrigerated leftovers within 3-4 days or freeze them for longer storage.
Reheat leftovers thoroughly to an internal temperature of 165°F (74°C).
Personal Hygiene:

Wash hands thoroughly with soap and water for at least 20 seconds before and after handling raw meat.

Avoid touching your face, hair, or other surfaces while handling raw meat.
Wear disposable gloves when handling raw meat if desired, but remember to change them and wash hands frequently.

By following these food safety practices, you can minimize the risk of foodborne illnesses and ensure the safety of meat in a household setting.

27/06/2023

Bakra Eid typically the consumption of meat. So here are some tips for managing protein intake during Bakra Eid:

Portion Control: While enjoying the meat,practice portion control. Remember that excessive consumption of protein-rich foods may not be beneficial for everyone.

Balance Your Meals: Include vegetables, whole grains, and healthy fats to ensure a balanced nutrient intake.

Choose Lean Cuts: Trim visible fat from the meat before cooking, and opt for healthier cooking methods like grilling, baking, or roasting instead of frying.

Include Plant-Based Proteins: Alongside the meat, incorporate plant-based protein sources to diversify your protein intake. Legumes, lentils, beans, and tofu can be prepared as side dishes or added to salads or stews.

Plan Your Meals: Create a meal plan to ensure that you are incorporating the sacrificial meat into your diet in a balanced way. This will help you control your protein intake and prevent excessive consumption over a short period of time.

Remember, it's important to consider your overall dietary needs.If you have specific dietary concerns or restrictions, it's best to consult with a healthcare professional or a registered dietitian for personalized advice.

NutriCrux

26/07/2023

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