TV 10 Punjab

21/07/2025

Vice president Jagdeep Dhankhar ਨੇ ਦਿੱਤਾ ਅਸਤੀਫਾ।

21/07/2025

Breakfast: Healthy Diet

30/06/2025

ਗਾਜਾ ਵਿਚ ਇਜ਼ਰਾਈਲੀ ਹਮਲੇ ਲਗਾਤਾਰ ਜਾਰੀ, ਲੋਕ ਭੁਖ ਤੋਂ ਪ੍ਰੇਸ਼ਾਨ ਅਤੇ ਘਰ ਛੱਡਣ ਲਈ ਮਜਬੂਰ || TV 10 Punjab

23/06/2025

New Notification By Sandeep Dhand

09/06/2025

DAILY JOB ALERT: 9 JUNE 2025

SANDEEP DHAND ( JOURNALIST AND RESEARCH ANALYST)

Visit For Daily Job Notification: https://www.tv10punjab.com

08/06/2025

LATEST FRESH NOTIFICATION

Daily Job Notification By SANDEEP DHAND.

Visit For Notification : https://www.tv10punjab.com

07/06/2025

New Notification: PSPCL ASSISTANT LINEMAN ECAM SCHEDULE OUT NOW. PSPCL ਵਿਚ ਸਹਾਇਕ ਲਾਇਨ ਮੈਨ ਦੀ ਆਸਾਮੀਆਂ ਦੀ ਆਨਲਾਈਨ ਪ੍ਰੀਖਿਆ ਸਬੰਧੀ ਨੋਟੀਫਿਕੇਸ਼ਨ ਜਾਰੀ। By : Sandeep Dhand https://www.tv10punjab.com 📣💻👍

06/06/2025

ਰੇਪੋ ਰੇਟ ਕੀ ਹੁੰਦੀ ਹੈ? ਆਓ ਇਸ ਨੂੰ ਆਸਾਨ ਸ਼ਬਦਾਂ ਵਿਚ ਸਮਝੀਏ।‌

Report: Sandeep Dhand Journalist and Research Analysist Ludhiana.

https://www.tv10punjab.com

TV 10 Punjab - ਰੇਪੋ ਰੇਟ (Repo Rate) ਕੀ ਹੁੰਦੀ ਹੈ? ਆਓ ਇਸਨੂੰ ਆਸਾਨ ਸ਼ਬਦਾਂ ਵਿਚ ਸਮਝੀਏ । - 06/06/2025

06/06/2025

Fresh Notification Out.
Daily Job Notification By Sandeep Dhand
https://www.tv10punjab.com

Fresh Notification ਲਈ ਸਾਡੀ website ਤੇ visit ਕਰੋ।

05/06/2025

Daily Job Notification By Sandeep Dhand.

For More information Visit my website: .com

03/06/2025

News Alert for Daily new Job By Sandeep Dhand.
tv10punjab.com
https://youtube.com/

.

09/12/2024

Ways to Manage PCOD/PCOS Through Diet

PCOD (Polycystic O***y Disorder) and PCOS (Polycystic O***y Syndrome) affect millions of women globally. It is a hormonal imbalance that leads to irregular periods, weight gain, and other health issues. Along with medications and lifestyle changes, a proper diet can help manage these conditions. This article provides information on how diet can play a key role in treating PCOD/PCOS.

What is PCOD/PCOS?

PCOD/PCOS involves ovaries producing excessive male hormones (androgens), leading to hormonal imbalances. It is also associated with insulin resistance in the body. A healthy diet can help balance hormones and reduce insulin resistance.

Key Diet Principles for PCOD/PCOS

1. Consume Low Glycemic Index Foods Low glycemic foods help maintain stable blood sugar levels. These include:

Whole grains (brown rice, oats, quinoa)

Legumes (chickpeas, lentils)

Non-starchy vegetables (broccoli, spinach, zucchini)

2. Eat Anti-Inflammatory Foods Inflammation can worsen PCOS symptoms. To fight this, eat:

Omega-3 rich foods (walnuts, salmon, chia seeds)

Colorful fruits and vegetables (blueberries, bell peppers, tomatoes)

Spices like turmeric and ginger

3. Prioritize Lean Proteins Lean proteins help stabilize blood sugar levels. These include:

Eggs

Chicken (skinless)

Cottage cheese and tofu

4. Avoid Processed Foods and Sugar Processed foods and excess sugar increase inflammation and insulin resistance. Avoid:

White flour-based breads and sweets

Carbonated soft drinks

Packaged chips and fast food

Superfoods for PCOD/PCOS

1. Cinnamon Cinnamon helps control blood sugar levels and can be added to tea, yogurt, or juice.

2. Flaxseeds Flaxseeds are rich in omega-3s and lignans, which help balance hormones. Add them to salads, yogurt, or smoothies.

3. Peppermint Tea Peppermint tea helps reduce testosterone levels, which may reduce acne and unwanted hair growth.

4. Avocado Avocados are high in healthy fats and fiber, which help with hormone balance and appetite control.

Sample Diet Plan for PCOD/PCOS

Breakfast:

Spinach and avocado smoothie

A small bowl of mixed nuts

Mid-Morning Snack:

Yogurt with mixed berries and cinnamon

Lunch:

Quinoa salad (grilled chicken, kale, olive oil dressing)

Roasted sweet potato chunks

Evening Snack:

Peppermint tea

One boiled egg

Dinner:

Grilled fish (salmon)

Steamed broccoli

Small portion of brown rice

Lifestyle Tips

Exercise: Yoga, brisk walking, or aerobic workouts can help.

Reduce Stress: Practice meditation or deep breathing techniques.

Get Enough Sleep: Aim for 7-9 hours of sleep for optimal health.

Final Thoughts

Managing PCOD/PCOS through diet is a long-term process. By adopting a healthy eating routine and consulting with healthcare providers for medication or advice, you can achieve hormone balance and better overall health.

Sandeep Dhand
Nutritionist And Health Educator