YOGA AND DIET

Macrobiotic dietician and yogalates instructor Shonali gives tips to tackle some of the most common women’s health issues with the diet and yoga approach.

With the stressful lifestyles women lead, it is no wonder the queue outside the gynecologists’ clinics are getting longer. While these problems are not totally unavoidable, you can control them to a large extent by simply eliminating a few items from your grocery shopping list, making an informed choice of what you put in and mastering some yoga poses. Here’s how:

ENDOMETRIOSIS

IT IS: A condition where tissue resembling the lining of the uterus is found in the abdomen and other organs. It results in severe pain, especially menstrual cramps. Endometriosis is known to have a strong inflammatory component and is influenced by estrogen.

• Eliminate dairy foods (allow at least three weeks for improvements).

• Eat foods that have no estrogen — like animal foods.

• Emphasise whole soy foods in your diet, but not too much of soymilk.

• Limit alcohol intake.

• Drink a cup or two of red raspberry leaf tea daily to help relieve cramps.

YOGA

Upavistha Konasana (seated wide angle pose) creates space in the pelvis and allows cleansing blood to enter this area and remove swelling and waste products.

THYROID PROBLEMS

IT IS: The thyroid gland produces hormones that regulate growth and metabolism. Disorders in this gland involve either hyperthyroid (overproduction of the hormone) or hypothyroid (underproduction). Hypothyroidism symptoms include sensitivity to cold, constipation, slowing of hair and nail growth and moderate weight gain. In hyperthyroidism, women exhibit nervousness, heat sensitivity, moderate weight loss and bulging eyes.

• Make sure your diet is low in animal protein.

• Eliminate polyunsaturated (mayonnaise, margarine, salmon) and transfats (most snack foods which are hydrogenated, butter, lard)

• Reduce goitrogens that can interfere with thyroid hormone production: cabbage, broccoli, cauliflower, radishes, turnips, peanuts, soybeans.

• Avoid sugar, oil, excessive fruit.

• Avoid alcohol completely.

YOGA

Marichyasana — Sage Twist — tones abdominal organs especially spleen, pancreas, kidneys and liver, stimulating digestion. Twists wring out the body and thereby assist in releasing enormous amounts of tension. They are deeply cleansing and nourishing.

LEUKORRHEA

IT IS: A discharge of white mucous material from the vagina; an indication of infection resulting from inflammation of the membrane lining female reproductive system. Most of these secretions are related to lifestyle and diet though you need to take care if they are blood-stained or foul smelling. Normally the quantity of vaginal secretions varies throughout the menstrual cycle, peaking at ovulation and increasing when under stress.

• Cut out animal protein and meat products.

• Avoid junk food.

• Avoid strong stimulants like coffee, alcohol and black tea. Stick to herbal teas .

• Focus on good hygiene and cotton underwear.

• Always have protected sex.

YOGA

Ustrasana — Camel Pose — increases circulation throughout the body, stimulates kidneys and adrenal glands.

PELVIC ORGANS PROLAPSE

IT IS: A sliding of the uterus /bowel /bladder from its normal anatomical position (the pelvic cavity) into the vaginal canal because of weak supporting tissues. This may cause incontinence (leaking urine), frequent or urgent need to urinate or difficulty in urinating. A prolapse of the small or large bowel (rectum) may cause constipation. One of the main reasons it occurs is due to tissue trauma sustained during childbirth, especially with large babies or difficult pregnancy.

• Avoid: meat, dairy, sugar, white flour, beverages and alcohol as these promote an acidic blood condition.

• Avoid too much bread and hard baked snacks which induces constipation.

• Try kegel exercises which involves breathing in (balloon belly)-breath out and engage the muscles that stop you from urinating. Repeat 10 times daily.

• Avoid standing for long periods of time; try wearing a girdle.

YOGA

Supta baddha konasana — reclining cobbler pose — stretches the pelvic floor and lifts up prolapsed pelvic organs.