WELLNESS FEATURE

How to manage PCOS

Ladies, reclaim your lives once again with Perfect Bounce PCOS treatments

BY SMITI JAIN NARAYAN

If PCOS has been creating havoc in your life and robbing you of normal gynecological health, then Perfect Bounce, helmed by the accomplished Dr Richa Singh, has the solution for you.

Polycystic Ovary Syndrome, abbreviated as PCOS, is the most widely evolving hormonal and metabolic disorder among women of reproductive age.

It’s a global public health issue affecting 10% of women worldwide and 3.7% to 22.5% of women in India. Studies have shown an association between PCOS and over-nutrition, abdominal obesity and insulin resistance. In 2018 it was reported that an increased production of processed foods, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns, resulting in a range of non-communicable diseases (NCDs) and conditions including PCOS.

Nutritional aspects and dietary management in PCOS

Improper dietary habits, intake of zero-nutrition and high-energy foods can be triggering factors for PCOS. Studies show different diets such as vegetarian diets, low-fat diets, vitamin-enriched diets, antioxidants, or herbal remedies influence inflammation and reproductive outcomes in PCOS and obesity. It is equally important to consider the following as it can improve insulin sensitivity and reproductive function:  Time of food intake  Isocaloric diets, which means high-kilocalorie breakfast rather than high-kilocalorie dinner, with reduced food intake at dinner.  Calorie restriction, as it leads to decreased androgen levels and normal restoration of LH pulse frequency and amplitude, resulting in normal menstruation.

Foods for a healthful PCOS diet:

 Natural, unprocessed foods  High-fiber foods  Fatty fish, including salmon, tuna, sardines & mackerel  Kale, spinach & other dark, leafy greens  Dark red fruits such as red grapes, blueberries, blackberries & cherries  Broccoli & cauliflower  Dried beans, lentils & other legumes  Healthful fats such as olive oil, as well as avocados and coconuts  Nuts, including pine nuts, walnuts, almonds & pistachios  Dark chocolate in moderation  Spices such as turmeric and cinnamon

PCOS management with insulin resistance can be accomplished by planning through diet choices like low-carb, Mediterranean, or DASH diet (Dietary Approaches to Stop Hypertension), coupled with regular physical activity and small, frequent meals (five to six meals throughout the day), consumption at regular times, or with majority of carbohydrates devoured at lunch or equally distributed throughout the day.  Low glycemic index (GI) diet:

The body digests foods with low GI more slowly, meaning they do not cause insulin levels to rise as much or as quickly as other foods, such as some carbohydrates. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carb foods.  Anti-inflammatory diet:

Anti-inflammatory foods, such as berries, fatty fish, leafy greens, and extra virgin olive oil, may reduce inflammation-related symptoms such as fatigue.  DASH diet: Doctors often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease. It may also help manage PCOS symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables whole grain, and low-fat dairy produce. The diet discourages foods that are high in saturated fat and sugar.

Exercise training session

Apart from dietary changes, the body needs conditioning, aerobic training and resistance training, having different impacts with frequency, intensity, time, mode, progression, with potential benefits in PCOS. Effects of aerobic exercises reduce insulin resistance and improve flow-mediated vasodilatation. Resistance exercise training results in increased BMI, lean body mass and reduced HbA1C (glycated hemoglobin) and depression. Progressive resistance training improves insulin sensitivity, regulates weight and fertility with increase in sexual excitement, and uplifts emotional status.

Tackle your PCOS with Perfect Bounce, and bounce back to health.

Foods to avoid:

 Refined carbohydrates, such as mass-produced pastries & white bread  Fried foods such as fast food  Sugary beverages such as sodas & energy drinks  Processed meats such as hot dogs, sausages & luncheon meats  Solid fats including margarine, shortening & lard  Excess red meat like steaks, hamburgers & pork

PERFECT BOUNCE HEALTHCARE PVT LTD

• Landmark, JR Magnum, 1st Floor, 184/A, 22nd Cross, Club Road, Opp HSR Club, Sector 3, HSR Layout; Mob: +91 95134-15111 / +91 95135-15111 Email: contact@perfectbounce.in Website: www.perfectbounce.in

UNWIND TIME

Amusement parks, art galleries, auditoria, sports orgs...

The city entertains you like no other. From Go Karting tracks to Paintball; horse racing to death-defying bungee jumping, roller-coaster rides and white water rafting, the city has much to offer.

And that includes bird watching clubs and outfits well-versed in adventure sports like para gliding, hang gliding and microlight flying. Not to mention, 4D theatres that get you closer to the sights, sounds and smells of a haunted house, moon landing and an alien planet, among other things. Kill time, your way.

AMUSEMENTS

WONDER LA

Mysore Road, Hejjala Tel: 99455-57777, 2201-0333, wonderla.com. Weekdays: 11am6pm, Weekends: 11am-7pm. Rates: Regular days- Normal: adult 890++, child 720++; Fastrack: adult 1490++, child 1190++Peak day- Normal: adult 1120++, child: 890++; Fastrack: adult: 1890++, child: 1490++

INNOVATIVE FILM CITY

24/26, Kiadb Estate, Bidadi,TeL: 96931-67615

AMOEBA

• Amoeba Complex, Chruch Street, Tel:93413-21360. •Mantri Mall,Malleshwaram,Tel:99805-03666 •Garuda Mall,Tel:97420-68230 •Cosmopolitan Club,Jayanagar Tel:93799-18189 •Phoenix Mall,Whitefield Main Road Tel: 93414-54648 •ITPL,Whitefield Tel:8073021842

PATEL’S INN & RACE PACE GO KARTING

1, 15th Cross, Govindraj Garden, 2nd Block, RT Nagar Tel: 2333-0182, 11am-9.30pm. 15 go-karts, karts for kids. Facilities for cricket, basketball and table tennis.

FUNWORLD

Palace Ground, Opp TV Tower, JC Nagar Tel: 84311-10000, 11am-7.30pm. Open on all days. Dry: 700++, Water: 750++, Combo: 900++

ART GALLERIES

MAGNITUDE GALLERY

140/13, 13th Main, 27th Cross, Jayanagar 3rd Block Tel: 99001-17201, 10am-8pm.

CRIMSON ART GALLERY

32, The Hatworks Boulevard, Cunningham Road Tel: 98450-06644, 6537-9223,11am-7.30pm.

GALLERIE SARA ARAKKAL

156, 4th Main Road, BEML Layout ITPL Road Tel: 88922-70781, 10am-6pm.

SUBLIME GALLERIA

8th Floor, UB City, Vittal Mallya Road; Tel: 4111-6563. Mon-Sat, 11am-8pm

LEELA GALLERIA

The Leela Palace, 23, Old Airport Road Kodihalli, Tel: 2521-1234. 11am-7pm

GALLERY G

38, Maini Sadan, 7th Cross, Lavelle Road Tel: 2221-9275, 10am–6pm.

MAHUA – THE ART GALLERY

344/8, 1st Floor, Above Vijaya Bank, IV Main Road, Sadashivnagar Tel: 2361-6971.

KARNATAKA CHITRAKALA PARISHATH

Art Complex, Kumara Krupa Road Tel: 2226-1816, 10am-7pm.

MAX MUELLER BHAVAN

716, CMH Road, Indiranagar; Tel: 2251-1300.

GALLERY SUMUKHA

24/10, BTS Depot Road, Wilson Garden Tel: 2229-2230/31; 10.30am-6pm.

VENKATAPPA ART GALLERY

Kasturba Road Tel: 2286-4483, 10am–5pm.

INDIAN CARTOON GALLERY

1, Midford House, Midford Garden, Off MG Road Tel: 4175-8540.

URBAN SOLACE

32, Annaswamy Mudaliar Road. Tel: 98450-13055 98450-13055,

APAULOGY

15, Richards Town, Clarke Road, Opp Indiradarshini, Richards Park Entrance Tel: 81054-36700, 11am-7.30pm.

GALLERY THIRD EYE

A-1, 2nd Floor,Epsilon Office Building,Yemalur Main Road,Tel:99165-86941/4164 0471. 10.30am-6pm

MUSEUMS

NATIONAL GALLERY OF MODERN ART

49, Manikyavelu Mansion, Palace Road Tel: 2234-2338.

GOVERNMENT MUSEUM

Kasturba Road Tel: 2286-4483.

VISVESHWARIAH INDUSTRIAL AND TECHNOLOGICAL MUSEUM

Kasturba Road Tel: 2286-6200, 10am-6pm.

HAL HERITAGE CENTRE & AEROSPACE MUSEUM

Near HAL Police Station, Old Airport , Marathahalli,Road Tel: 2231-8341.

AUDITORIA

JAGRITI THEATRE

Ramagondanahalli, Varthur Road, Whitefield Tel: 4124-2879.

ALLIANCE FRANCAISE DE BANGALORE

108, Thimmaiah Road, Vasanthnagar Tel:73380-26885.

CHOWDIAH MEMORIAL HALL

16th Cross, GD Park Ext, Vyalikaval, 2nd Main Road, Malleswaram Tel: 2344-5810 8am-9.30pm.

RANGA SHANKARA

36/2, 8th Cross, JP Nagar 2nd Phase Tel: 2649-3982, 2659-2777, 2224-1325

RAVINDRA KALAKSHETRA

Near Town Hall, Jayachamaraja Road Tel: 2224-1325

Hogenakkal Falls

GET AWAY FROM IT ALL

Discover places, explore destinations...

Bangalore has some great places for a quick getaway, whether you’re a local Bangalorean or a visitor passing through the city. From Bannerghatta National Park with its zoo, butterfly park, safari and biological reserve; to

Shivanasamudram for its cascading waterfalls. From hill station

Devarayanadurga; to Ramohalli with its historic big banyan tree spread over 4 acres. From Shivaganga hill for trekking and mountain climbing; to Channapatna for its colourful native wooden toys. From Mekedatu with the scenic river Cauvery; to Kolar Gold Fields, the famed erstwhile gold mines of India. Explore, experience, enrich!

PEARL VALLEY

A tranquil picnic spot with waterfall, rocks and a pool. Distance: 44 km Location: Anekal Best time to visit: Aug-Nov

RAMANAGARAM

Famed for its rock formations where the cult film Sholay was shot. Great for rock climbing. Also a silk centre. Distance: 50 km Location: BangaloreMysore Highway Best time to visit: Oct-Mar

CHANNAPATNA

Crafts village hub for indigenous wooden toys, lacquerware and silk. Distance: 60 km Location: Bangalore-Mysore Highway Best time to visit: Oct-May

MEKEDATU

A narrow gorge through which River Cauvery passes. Enjoy trekking, coracle rides and waterfalls. Distance: 90 km Location: Kanakapura (towards Sangama) Best time to visit: Aug-Jan SHIVANASAMUDRAM

Picturesque waterfalls cascading 90 meters down. Source of Asia’s Second Hydro Electric Power Station called Shimsa. Distance: 129 km Location: Skirts Cauvery wildlife sanctuary Best time to visit: Jul-Sept

KOTILINGESHWARA

Temple with one of the largest Shivalingas in the world. Peaceful and green retreat with huge Shivalinga of 108 ft, 35 ft tall Basava, surrounded by lakhs of small shivalingas spread over 15 acres. Special festival Maha Shivaratri. Distance: 94 km Location: Kammasandra Village, Kolar Best time to visit: All year

YERCAUD

Popular hill station 4920 feet above sea level. Coffee plantations, orange groves, and orchidarium run by Botanical Survey of India. Botanica gardens, boating and trekking. Distance: 227 km Location: Sheveroy Hills, Tamil Nadu Best time to visit: Feb-Jun & Sept-Nov

MYSORE

City steeped in history with world famous Mysore Palace, other palaces, Mysore zoo, Karanji and Kukkarahallu lakes, Krishnarajasagar Dam and adjoining Brindavan Gardens with musical fountain. Distance: 139 km Location: 12 km from Srirangapatna Best time to visit: Oct-Mar

YELAGIRI HILLS

Ideal for a relaxed weekend with trekking, nature walks, boating. Punganoor artificial lakecum-park, Jalagamparai waterfalls, Swamimalai (the highest peak in the area), Murugan Koil temple and Telescope House. Distance: 170 km Location: Near Jolarpet station, Tamil Nadu Best time to visit: Nov-Feb THIRUVANNAMALAI

Sacred temple town in Tamil Nadu, significant for pilgrims, peace-seekers and tourists from around the world. Frozen in time, and abound with legends of Lord Shiva and Parvati. Distance: 206 km Location: Beyond Krishnagiri Best time to visit: Oct-Mar

BHEEMESHWARI Fishing camp with jungle lodge in the forests of Karnataka, nestled along the Cauvery, sacred river of South India. Distance: 100 km Location: Banks of Cauvery Best time to visit: Dec-Mar

KABINI

One of the most popular wildlife destinations, with a large scenic lake, elephant and bird sightings, spread over 55 acres of forestland. Distance: 208km Location: Backwaters of Kabini River Best time to visit: Oct-May

OOTY

Short for Ootacamund or Udhagamandalam, it South India’s best known hill station, set among the Nilgiris, with green forests, valleys, tea plantations, streams and mountains. Tea plantation visit, trekking, botanical gardens, sightseeing in scenic natural beauty. Distance: 297 km Location: Niligiris, at a height of 7440 feet Best time to visit: Apr-Jun & Sept-Nov

MUDUMALAI Mudumalai National Park lies on northwest of Nilgiri Hills (Blue Mountains), in Nilgiri District. Elephant Feeding Camp, Moyar river, Kallatty falls, Pykara lake, Elephant Safari. Distance: 220 km Location: Northern Nilgiris, Tamil Nadu Best time to visit: Feb-Jun

BANDIPUR NATIONAL PARK

One of India’s best known sanctuaries at Western Ghats foothills. It is home to tigers, Asian elephants, leopards, dholes, gaur and sloth bears. Distance: 218 km Location: Forests of Mudumalai Best time to visit: All year, but preferably in monsoon with wildlife and greenery in abundance.

COORG

Dubbed as Scotland of India, one of the most beautiful hill stations with verdant trekking routes amidst lush forests and hills. Madikeri Fort, Raja’s Seat, Nagarahole National Park, Iruppu Falls, Abbey Falls, Brahmagri hills, Dubare forest, Elephant Camp and white water rafting. Distance: 252 km Location: Heart of Coorg’s coffee country Best time to visit: Oct-May NAGARHOLE

Enchanting 247 square-mile park in coffee land of Coorg, with Asian elephants, marsh crocodiles, monitor lizards, rock pythons, aquatic and terrestrial tortoises, frogs, toads, tree frogs, a myriad insects and butterflies. Distance: 222 km Location: Part of Nilgiri biosphere reserve Best time to visit: Oct-May

BELUR AND HALEBID

Twin temple towns, world famous for their historical sculptures, Hoysala architecture and very intricate carvings cut from soft stone. They are comparable to Khajuraho temples of Madhya Pradesh. Distance: 226 km Location: Foothills of Western Ghats Best time to visit: Oct-Feb

PONDICHERRY

Union Territory of Pudhucherry (earlier Pondicherry), with quaint French charm, cobbled streets, elegant restaurants and houses, statues of Dupleix and Joan of Arc. Famous for Aurobindo Ashram and Auroville with its pretty native crafts. Distance: 296 km Location: Bay of Bengal, south of Chennai Best time to visit: Oct-Mar