What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women worldwide. According to the World Health Organization (WHO), the prevalence of PCOS globally is between 4% and 20% with 116 million affected. While in Nigeria, PCOS affects women of reproductive age as data shows 1 in 6 infertile women and has an estimated prevalence rate of 13.8% and 18.1%.

PCOS is a complex endocrine disorder that affects women of reproductive age. The exact cause of PCOS is unknown, but it is thought to be due to a combination of genetic and environmental factors. PCOS is more common in women who are overweight or obese, and it is also more common in women of certain ethnic groups, such as Hispanic and African American women.

PCOS is characterized by a combination of symptoms, including irregular periods, hormonal imbalances, weight gain, acne, and excessive hair growth. While PCOS is a lifelong condition, various strategies, and treatments are available to help manage its related symptoms and improve the overall quality of life. Treatment options for PCOS include lifestyle changes, such as losing weight and eating a healthy diet, and medication, such as birth control pills and insulin sensitizers. In this blog post, we will explore effective approaches to managing PCOS-related symptoms, especially as a Nigerian woman.

5 Ways To Manage PCOS-Related Symptoms.

Regular monitoring and follow-up

Regular monitoring and follow-up with healthcare professionals are crucial in PCOS management. Routine check-ups with your preferred practitioner allow for the evaluation of symptom progression and adjustment of treatment plans when necessary. Monitoring hormone levels, lipid profiles, and glucose tolerance can help identify potential complications of PCOS, such as insulin resistance and dyslipidemia, allowing for early intervention and prevention of long-term health issues.

Lifestyle modifications

A significant aspect of PCOS management involves adopting a healthy lifestyle. Research has shown that weight loss through diet and exercise can have a positive impact on PCOS symptoms. Research also shows that losing just 5-10% of body weight can restore ovulation, regulate menstrual cycles, and improve insulin sensitivity in women with PCOS. Implementing a balanced diet, rich in fruits, vegetables, whole grains, and lean proteins, can help stabilize blood sugar levels and manage weight.

Maintaining a healthy diet rich in fruits like oranges, strawberries, and raspberries, and vegetables like carrots, cucumbers, whole grains, and lean proteins while minimizing the consumption of processed foods and sugary snacks may help reduce the severity. Additionally, dermatological treatments such as topical retinoids, antibiotics, and hormonal therapies like oral contraceptives can be prescribed to target health-related issues.

Fertility treatments

Anovulatory infertility is a common consequence of PCOS, and the incidence of PCOS in women with anovulatory infertility is higher at 70% to 80%. PCOS affects 5-10% of women in their reproductive age, and most women who are affected often face challenges when trying to get pregnant. However, several fertility treatments can improve the chances of pregnancy. Ovulation induction with medications such as clomiphene citrate or letrozole are often administered for inducing ovulation in women with PCOS. In more complex cases, assisted reproductive technologies like in vitro fertilization (IVF) may be considered.

Medications

Medications are an important part of managing PCOS-related symptoms, and in certain cases, medications may be prescribed to manage specific PCOS symptoms. Oral contraceptive pills (OCPs) are medications used to regulate menstrual cycles and reduce androgen levels, which can help manage PCOS symptoms like acne and hirsutism (excessive hair growth). OCPs can also help to manage bone density, heavy bleeding, and other related challenges. It is important to consult with a healthcare professional to determine the most suitable medication and dosage for individual needs. You can reach out to a medical professional anywhere and at any time in Nigeria on the DRO Health app here.

Psychological support

PCOS can have a significant impact on a woman’s emotional and mental health due to the hormonal imbalances and physical symptoms associated with the condition. Research shows that women with PCOS found that psychological interventions, including cognitive-behavioral therapy, resulted in significant reductions in depression, anxiety, and body dissatisfaction. However, psychological support, such as counseling or therapy, can help individuals cope with the emotional challenges that affect them. For psychological support, we have professional therapists you can speak to at any time when you download the DRO Health app on your mobile device.

Our final words,

Ready to take control of your PCOS symptoms? Speak to an experienced Gynecologist today on the DRO Health app. Get personalized guidance and treatment options for effective PCOS management. Download the app now and start your journey toward better health! Visit our website for more information.

The post PCOS Management: How to manage PCOS-related symptoms. appeared first on DRO Health.

A stroke happens when the blood supply to the brain is blocked. 80% of the time, it happens as a result of a blood clot or blocked artery. Other times, strokes happen because the blood vessels in the brain are damaged. When there is an inadequate blood supply, the brain cells don’t get the oxygen they need to function. The effects of a stroke depend on how long the blood supply is blocked. If the supply is blocked for a long time, parts of the brain cells die or become damaged. This can lead to long-term disability or even death.

What causes a stroke?

The following medical conditions or lifestyles are associated with a higher risk of developing a stroke:

Medical Risk Factors:

● Personal or family history of stroke or cardiovascular diseases such as heart infection and heart failure

● High blood pressure

● High cholesterol

● High levels of anxiety and stress

● Diabetes

● Obstructive Sleep Apnea

● Medical conditions, such as a bleeding disorder or sickle cell disease

Lifestyle Risk Factors:

● Lack of good nutrition

● Obesity

● Low physical activity

● Smoking

● High alcohol consumption

● Consumption of illegal drugs like cocaine

What Are The Types of Stroke You Should Know?

1. Transient Ischemic Attack (TIA): A Transient Ischemic Attack (TIA), also called a mini-stroke, occurs when the blood vessel is just temporarily blocked. The symptoms last for just about five minutes, after which blood flow returns to the brain cells. Although it is temporary and can go by itself without permanent damage to the cells, it is important to seek medical attention because a mini-stroke may be a sign that a major stroke is on the way. About 4 out of 10 people who have a TIA develop a major stroke later.

2. Major Stroke:

A major stroke can cause long-term problems because of damage to the brain cells and could be fatal if help is not received quickly. The faster medical assistance is received, the better the chances of recovery. There are two major types of stroke:

Ischemic stroke: Ischemic strokes are the most common type of stroke. They occur when blood clots or other debris block the blood vessels to the brain, preventing the brain tissues from getting oxygen and nutrients. Fatty deposits called plaque can also cause blockages by building up in the blood vessel.

Hemorrhagic stroke: A hemorrhagic stroke happens when an artery in the brain ruptures and bleeds inside the brain. The bleeding in the brain puts pressure on surrounding brain cells, leading to brain tissue damage. About 13% of stroke cases are reported to be hemorrhagic. Some factors related to hemorrhagic stroke include:

● Uncontrolled High blood pressure

● Trauma(for example an accident)

● Overtreatment with blood-thinning drugs

● Abnormal bulges or ballooning at weak spots in your artery (aneurysms)

● Cerebral amyloid angiopathy

Knowing the warning signs of stroke and how to react quickly can help save lives.

6 Signs of a Possible Stroke: What to Look Out For.

1. Sudden weakness or numbness in the face, arm, or leg, especially on one side of the body.

2. Sudden vision trouble in one or both eyes, such as blurred vision or seeing double.

3. Sudden confusion or trouble speaking or understanding speech.

4. Sudden difficulty in walking, lack of coordination or stumbling.

5. Sudden severe headache with no known cause.

6. Sudden dizziness or loss of balance.

How to Detect a Stroke at Home.

If you suspect that someone has a stroke, the FAST acronym gives an easy way to remember the most common warning signs of a stroke and the course of action:

● F– Face drooping: Ask them to smile to see if their smile is crooked or one-sided.

● A– Arm weakness or numbness: Ask them to lift both arms and check to see if one arm drops lower than the other.

● S–Speech problems: Ask them to speak to see if they slur or have difficulty repeating a sentence.

● T– Time to call an ambulance if they’re exhibiting the above symptoms.

After using the FAST acronym to test to see if someone is having a stroke, call emergency services immediately and get them to the hospital as soon as possible. Earlier treatment increases the chances of recovery.

Our final words,

Knowing how to detect stroke at home and recognizing the signs can save someone’s life. If you or someone you know is experiencing any of the symptoms we’ve discussed, don’t hesitate to seek medical attention immediately. Remember to act fast, because every second counts when it comes to stroke. You can speak to a doctor immediately anywhere in Nigeria on the DRO Health mobile app.

By staying informed and aware, you can help prevent the devastating effects of stroke and ensure a healthier future for yourself and your loved ones. Let’s all work together to spread awareness and help reduce the impact of stroke in our community.

The post How To Detect Stroke At Home and Signs You Should Know. appeared first on DRO Health.

Diabetes also called Diabetes Mellitus is a severe disease that happens in the human body when the pancreas does not produce enough insulin. Insulin is a hormone that regulates blood glucose. According to the World Health Organization (WHO), the number of persons diagnosed with diabetes rose from 108 million in 1980 to 422 million in 2014. Year after year, this number continues to increase in every country around the world.

What are the symptoms of diabetes?

The most common symptoms of diabetes are intense thirst, intense hunger, frequent urination, weight gain or loss, intense fatigue, numbness in some body parts and erectile dysfunction. Diabetes can however be treated or managed through eating healthy, engaging in some physical activities, taking prescribed medications, regular screening and treatments.

Healthy Nigerian Foods For Diabetic Patients.

Today’s post will focus on some healthy food options for diabetic patients living in Nigeria. Diabetic patients are always advised to avoid foods that are starchy in nature and to consume fibre-rich foods, that are mostly unprocessed like vegetables, fruits, nuts, etc. Some of these healthy foods include:

1.Unripe plantains: Unripe plantains are a great source of dietary fiber, vitamins, minerals, antioxidants and they are low carb foods. Unripe plantains have many health benefits like helping to manage diabetes, cure stomach ulcers, prevent constipation, manage weight loss, etc. Unripe plantains can be boiled, mashed, cooked into a porridge, made as moimoi, or grilled for diabetic patients in Nigeria.

2. Beans: Beans is a great food food choice for people with diabetes and it is a popular food in Nigeria. Beans is a source of protein, fiber and minerals. It also contains carbohydrates but it is low on the Glycemic Index (GI) scale and causes no increase in one’s blood sugar level.

The benefits of beans are reduces the risks of diabetes, helps in weight loss, aids digestion, increases energy in the body, improves heart health, etc. Beans can be cooked plainly and served with vegetables, it can be turned into a pottage and served with unripe plantains, it can also be mashed, it can be cooked to become moimoi, etc.

3. Bambara Nuts: Bambara Nuts is widely consumed by different tribes in Nigeria. It is called Ókpa by the Igbos, Gurjiya by the Hausas and Epa Riro by the Yorubas. Bambara Nuts contains vital nutrients and minerals like magnesium, manganese, fat, fiber, minerals, protein and carbohydrates. Bambara Nuts helps to reduce blood sugar, manage heart health, manage blood pressure, boost kidney functions, manages ulcer, aids digestion, reduces inflammation and manages some types of cancer.

4. Water Yam: Water Yam is a healthy type of yam usually purple or pure white in color. It is shorter than the normal Nigerian yam, yet it is packed with many nutrients and benefits, especially for diabetic patients. Water Yam has nutrients like potassium, iron, calcium, vitamins C & E, carbohydrates and dietary fiber.

The benefits of water yams includes helps to manage diabetes, reduces blood pressure, aids digestion, improves one’s eyesight, improves bone health, boosts the human immune system. Water Yam can be cooked plainly and paired with healthy stews or sauce, palmoil or grilled for a diabetic patient in Nigeria.

5. Ofada Rice: Ofada rice is a popular type of rice in Nigeria, however not many people like to eat it because of its smell or nature. Ofada rice is also called unpolished rice because it is unprocessed and is packaged as it is for consumption. Ofada rice is healthier than white rice, which is mostly eaten by many Nigerians. Ofada rice contains healthy nutrients especially vitamins, fiber and minerals like zinc, phosphorus and folate.

Some health benefits of ofada rice are serves as a great food choice for diabetic patients, good for bone health, lowers cholesterol level in the body, prevents constipation, manages the risk of breast cancer. Ofada rice can be boiled plainly and paired with ofada or ayamase sauce, vegetable, soup or healthy stews.

6. Corn meal : Corn meal is a Nigerian food also called Agidi by the Igbos or Eko by the Yorubas. Corn meal is made from Pap and boiled in a healthy leaf wrap till it forms a solid consistency. It is packed with fiber, protein, minerals like manganese, zinc, phosphorus, magnesium, etc.

The health benefits of this meal are to fight diabetes, helps to improve eyesight, aids in proper digestion, and also a great meal option for pregnant women in Nigeria. Corn meal can be eaten with peppersoup, vegetable soups, beans, or it can be eaten alone.

Some other Nigerian food options for diabetic patients in Nigeria are:

• Plantain flour swallow

• Garden egg sauce

• Quaker oats

• Vegetable salad

• Healthy soups and stews

Diabetic Patients should always have a healthy and balanced diet. Diets play a major part in the recovery and treatment process for many patients. The foods listed above can be cooked and served in different forms.

On the DRO Health app, we have expert Diabetologists you can speak to, to help you live a healthier life. You can also book a diabetes test on the app and get your results as soon as possible. To use these services on the DRO Health app, visit www.drohealth.com to get started.

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During this period, you may gain or loose weight. Some women may have an enormous appetite while some others may have none at all. During pregnancy, what you eat is very important, so it is vital to learn some meal tips to have a healthy pregnancy.

Pregnancy for every woman is a unique journey that differs from person to person. Before going further, congratulations to you on embarking on this journey. Pregnancy period comes with many changes in a woman’s body and how she eats. Since you’re going to be eating for two, eating healthy cannot be over-emphasized.

A healthy and balanced diet during pregnancy helps with your baby’s brain development, an average birth weight and the absence of physical disabilities. As an intending mother, eating healthy reduces the risks of morning sickness, tiredness, drowsiness, miscarriage, and related symptoms. So, what are the meal tips for a healthy pregnancy?

Always have something to eat during breakfast

Breakfast is the day’s most important meal, and this holy grail still applies to pregnant women. What you eat for breakfast sets the tone for the day. Some healthy Nigerian breakfast ideas you can try are, scrambled or boiled eggs, oats, boiled ripe plantains and your sauce of choice, bean cakes (akara ), moimoi, pap, custard, pepper-soup and rice, etc. While eating breakfast, always have something that gives your body nutrients like calcium and protein, as your Doctor recommends.

Eat foods that contain a lot of mineral and vitamins

During your pregnancy journey, you may have weird cravings, which is normal. When deciding what to eat, choose foods rich in minerals and vitamins. A meal packed with lots of fruits and vegetables does the trick! Eat plenty of Goat meat, chicken, turkey, seafood like (catfish, salmon, crayfish, sardines), fish, Bambara nuts (okpa), cowpeas, avocados, yoghurts, cheese, milk, and beans in form of akara or porridge beans. Essentially eat foods or snacks that are nutrient-packed.

Always stay hydrated

‘Water, e no get enemy.’ Water is life; you should always be hydrated if you’re giving birth to life. Staying hydrated helps you and your baby. The main benefit of staying hydrated during pregnancy is that it helps circulate nutrients in the body. Drinking lots of water also helps in giving you that pregnancy glow, a healthier skin, reduces swelling of body parts, reduces constipation, and helps in forming the amniotic fluid. To maintain hydration, the recommended water intake is between 8-12 cups of water per day.

Eat meals in smaller portions but regularly

During pregnancy, your eating style may change, but it is always important to prioritize you and your baby’s comfort. It is normal to experience discomforts during pregnancy, especially in your abdominal area, don’t fret. To minimize pain in your stomach, it is best to eat smaller portions so you don’t feel too full. As your baby grows in your tummy, eating smaller meals will help you become more comfortable. To balance it out, you can eat more healthy snacks.

Take your prenatal vitamins accordingly

Taking prenatal vitamins is crucial to ensuring you have a healthy baby. The prenatal vitamins your Doctor recommends will help you and your baby’s nutritional needs during pregnancy. You should not substitute your prenatal vitamins for food; they support your meal nutrient intake. Prenatal vitamins should contain iron, folic acid, calcium, and omega-3 fatty acids.

Avoid alcohol and reduce your caffeine intake

During pregnancy, it is widespread knowledge that expecting mothers should stay away from alcohol. Also, health practitioners advise that pregnant women should reduce their intake of alcohol or better still, avoid it. Consuming alcohol or caffeine during pregnancy increases the chances of a miscarriage. However, if you need some power, drink decaffeinated tea or coffee.

At DRO Health, we prioritize everybody and their health needs. We also understand that being pregnant is a different phase and you need the correct type of medical help. Whether in your diet, prescriptions, health, or diagnostics, we have professional Doctors ready to hold your hand on this fantastic journey. Download the Dro Health App today.

The post 6 Great Meal Tips for a Healthier Pregnancy appeared first on DRO Health.

In general, the benefits of nutritional supplements are numerous, as they range from helping with fertility to aiding better blood flow. Keep reading to discover specific benefits of various ones.

Benefits of Nutritional Supplements – Garlic Oil

Garlic is very popular when it comes to cooking, and rightfully so. It is very nutritious and offers the body so many benefits. Garlic is known to combat illnesses like the common cold, and the active compounds in garlic can also reduce blood pressure. Garlic oil comes in many forms such as liquid (which can be applied topically) and tablet/soft gel (which is to be ingested). Garlic oil is also great for stress relief. 

We recommend: Emzor Garlic Oil 650mg Soft Gel 3*10

Evening Primrose

Evening primrose oil (EPO) is made from the seeds of the flowers of a plant native to North America.  Evening primrose oil contains an essential fatty acid called gamma-linolenic acid, said to help treat PMS, eczema, diabetes, and osteoporosis.  It can help improve overall skin health, as it can help clear up acne and it may help ease eczema. 

We recommend: Evening Primrose Oil 1000mg Soft Gel

Ascorbic Acid

Ascorbic acid is also known as Vitamin C. It has been linked to many impressive health benefits, such as boosting antioxidant levels, lowering blood pressure, and protecting against gout attacks. Vitamin C is vital to immune function and the maintenance of bone, skin, teeth, and joints. It may also help treat colds and eye problems.

We recommend: Em-Vit-C 100mg Tablets (White) *1000

Benefits of Nutritional Supplements – Folic Acid

Folic acid is the synthetic form of folate, which is a naturally occurring B vitamin. Folate helps make DNA and other genetic material. It is especially important in prenatal health. 

We recommend: Folic Acid 5mg BP Tablets *1000

Cod Liver Oil

Cod liver oil is the oil extracted from the livers of Atlantic cod. It is commonly taken as a dietary supplement and is packed full of nutrients. Cod liver oil contains vitamin A, a vital nutrient for immune system function, cellular growth, eye health, and reproduction. It’s also rich in omega-3 fatty acids, which decrease blood clot formation and reduce inflammation in the body. It also supports heart health and bone health. It is mood-boosting and may support improved memory.

We recommend: Fresh Seas 1000mg Cod Liver Oil

We always advise against self-medication and as such, it is best to consult with a doctor, especially before using multiple supplements at the same time. You can book a consultation from the comfort of your home on the DRO Health app. The DRO Health app also has a 24/7 online pharmacy where you can get all of the recommended nutritional supplements. We offer same day and next day delivery options in Lagos.

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Healthy Salad Recipes – Bacon, Lettuce, Tomato, and Avocado Salad

Health benefits of avocado –  Avocados are high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure. They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.

Ingredients

8 strips bacon

1 head romaine lettuce, chopped

2 handfuls cherry tomato, or grape tomatoes, halved

½ cucumber

2 avocados, chopped

4 tablespoons olive oil

2 tablespoons balsamic vinegar

1 teaspoon mustard

1 teaspoon salt

1 lemon, juiced

Instructions

Cook bacon until crispy. Drain on a paper towel, then set aside.

Place chopped lettuce, tomatoes, cucumber, avocados and bacon in a large bowl.

In a small bowl, mix olive oil, balsamic vinegar, mustard, salt, and lemon juice to form the dressing.

Toss the salad with the dressing.

Enjoy!

Source: tasty.co

Healthy Salad Recipes – Spinach and date salad with parsley nut dressing

Ingredients

1 large bunch of spinach leaves

4 dates, pitted and sliced lengthways

I carrot, grated

For the dressing, you need:

1 cup of coconut water

2 garlic cloves

1 cup of pine nuts

1 bunch of parsley

1 tsp of salt

1 tsp of lemon juice

Instructions

To assemble the salad, place all the ingredients in a bowl.

Place all the dressing ingredients in your blender and process until smooth.

Dress the salad with the dressing.

Source: food.com

Healthy Salad Recipes – Beet Spirals, Avocado & Strawberry Salad

Health benefits of beets: Beets are high in fiber. Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular. Beets also contain nitrates, which help widen blood vessels.

Ingredients

¼ cup orange juice

3 tablespoons apple cider vinegar

3 tablespoons honey

1 5 oz. spinach

1 12 oz. beets , cooked and spiraled

1 avocado , sliced

2 cups sliced strawberries

1/2 cup crumbled goat cheese

Instructions

Combine orange juice, vinegar and honey.

Season to taste with salt and pepper; set aside.

Arrange spinach on serving platter.

Arrange Veggie Spirals – Beets, avocado and strawberries over spinach.

Sprinkle with goat cheese/

Serve salad with dressing.

Source: mealsheelsandcocktails.com

We recently collaborated with Freshforte to give you the ability to get heart-healthy fruits and vegetables on the DRO Health App. To make the Spinach and Date Salad with Parsley Nut Dressing, you need the Fruits and Vegetables Essential pack (NGN 7,000). For the Bacon, Lettuce, Tomato, and Avocado Salad, you need the Vegetables and Salad Essential pack (NGN 7,000). Finally, to make the Beet Spirals, Avocado & Strawberry Salad, you need the Fruits Deluxe pack (NGN 10,000)

The DRO Health App is available on the App Store (iOS) and Google Play Store (Android).

The post The Best Healthy Salad Recipes appeared first on DRO Health.

What is a meal plan?

We can’t start to talk about how a meal plan helps you without first talking about what it is. It is a set-out list or timetable of meals you will eat within a certain period. It goes by other terms, such as diet plans, meal prep, and meal planning.

There are different ways to approach making one. You can make it by yourself or reach out to a dietitian to make one for you tailored to your health needs. Some have mealtimes and serving measurements. Others have only the meals set out by day and the ingredients you’ll use to make the meals. Keep reading to discover some mind-blowing benefits.

A meal plan helps you reach your health goals:

One of the most important benefits is that it helps you reach your health goals. This is why it’s recommended to speak to a qualified dietitian if your end goal with a meal plan is to improve your health. Dietitians help access your health goals and then come up with the best one for you.

Improve your portion control:

If you are adopting a meal plan to aid your weight loss goals, it will help you with portion control. It comes with portion sizes (in some cases), and this means there’s a reduced chance you’ll overeat.

Avoid unhealthy eating:

Another benefit of a meal plan, especially one made by a dietitian is that it completely removes all unhealthy options. Your health needs have been assessed by the professional, so you won’t be eating anything that worsens your health conditions.

A more efficient shopping process:

A meal plan makes it possible for you to know everything you want to cook and eat for a foreseeable future. The ingredients are listed out, so shopping is done faster and more efficiently. It helps you save money because you won’t buy ingredients you don’t need.

A meal plan eradicates stressful last-minute cooking:

Meal prep involves cooking all your meals (for a week or two) at the same time and storing them to eat later. When you meal prep, you can be sure that you always have a meal ready. You don’t have to stress yourself out about last-minute cooking or having nothing to eat.

Diet management is an important part of improving your general health. Meal planning is a subpart of diet management that’s equally as important. On the DRO Health App, you can book a virtual consultation with a qualified dietitian. You get to speak about your health and dietary concerns right from the comfort of your home or office.

The DRO Health App is available on the App Store (iOS) and Google Play Store (Android).

The post 5 Ways A Meal Plan Improves Your Life appeared first on DRO Health.

Nothing gets going your day better than a decent breakfast.

This reality is amplified with regards to getting thinner. This article will share a couple of sounds and a healthy breakfast to lose weight. 

I know, I know. You are in a rush. It appears to be that everybody is in a rush toward the beginning of the day and in a hurry. It is because the vast majority of us like to press out every single moment we can in the evening. We are then drained and need a morning timer to awaken us.

In case you are searching for something truly fast you can either have a protein shake or a dinner substitution item. You can in a real sense cause this in 30 seconds and still get your sustenance.

You should simply fill your shaker cup with milk or water, add your powder, shake it up and you are done. Dinner substitution powders additionally contain a solid proportion of starches alongside different supplements to make balance.

If you have somewhat more time, nothing is better in the first part of the day than a hot bowl of cereal. You can crush flax seeds on top of it for your sound fats and you can likewise add skim milk for protein.

I even blend in some protein powder with it for additional protein. You can utilize a microwave so this feast will just take around 5 minutes tops to make.

If you have 10 minutes, you can utilize egg whites and a periodic yolk to set up an omelet. You can add low-fat cheddar, pepper, and onions. You can even scramble them on the off chance that you’d like.

This is something that comes well with an entire-wheat toast toward the beginning of the day. Or then again if you have additional time you can have your egg whites alongside a bowl of cereal.

High-fiber wheat grain is another extraordinary feast you can have in the first part of the day. Although not exactly however great as oats for weight reduction it seems to be far superior to the elective awful, sweet cereals you will discover. You can likewise add some skim milk to this to hold the fat down.

Another extraordinary thing is to have two or three cuts of toast with normal peanut butter. Normal peanut butter contains solid fats and no additives. It really tastes better compared to what you would think. Interestingly, you need to stir it up yourself and potentially store it in the cooler.

On the off chance that you have a morning meal like this, you will be in front of practically the entirety of everyone. A great many actually breakfast for individuals is an espresso and a donut. That is presumably the most exceedingly awful thing you can need to shed pounds.

A sound breakfast ought to contain lean protein, solid crude carbs, and a lot of supplements. In case you are truly in a rush essentially get your protein in. Protein will truly assist with weight reduction since it assists with building and keep up with fit muscle tissue. Muscle consumes calories.

As should be obvious, a sound breakfast shouldn’t be muddled. You simply need to design a bit and consider new ideas. So feel free to attempt these solid healthy breakfast to lose weight It will kick you off in good shape.

The post Healthy Breakfast Foods That Help You Lose Weight appeared first on DRO Health.

Turn your diet around with these superfoods, and become healthier while at it!

It’s time to switch to a healthier diet that doesn’t necessarily have terribly tasting foods. We get it – everyone is tired of the kale smoothie diet movement. In this article, we will be talking about superfoods that not only do your body a lot of good, but that your taste buds will love as well. These foods have immense benefits, and they greatly reduce your risk of diabetes, high blood pressure, heart disease, and even some cancers.

We specially curated this list of superfoods to be accessible. None of them are ‘holy grail’ foods that only grow in specific regions or under certain conditions. These are foods that you can pick up during a quick market or superstore run. The goal is to eat more of these foods, and to use them as substitutes for some less healthy ingredients that already make up your diet.

Amazing superfoods for you – Berries

Berries are such fun fruits! There are so many options to choose from, and they are so tasty and wholesome. They have a high fiber content, and are also packed full of antioxidants. This is evident in the rich colors they appear in. Berries can be eaten as a snack or blended into smoothies. They can be used as toppings for your yoghurts and cereals. Yum yum!

 

Nuts and Seeds

Almonds, chia seeds, pumpkin seeds, cashews, and walnuts are some great superfoods to add to your diet. They are fiber-rich foods that contain fats that are healthy for the heart. They can be eaten in so many ways – almond can be made into flour and milk, and chia seeds can be used as toppings for different meals.

Superfoods to add to your diet – Avocados

Avocados are perfect for everything! Nutrition? Check! Hair care? Check! Skin care? Check! As a superfood, avocados are great for your body because they contain monounsaturated oleic acid, which happened to be the healthiest type of fat there is. Avocados have also been proven to reduce your risk of stroke, thanks to its folate and potassium content.

 

Weight loss diet plan – Fish

 You’re most likely no stranger to fish in your diet, and we’re here to tell you that you’re on the right track! Fish is high in protein and omega-3 fatty acids, and these help the body fight against heart disease and also loss your weight. The best options for you are mackerel, trout, sardines, and herring.

 

Great superfoods for you – Legumes

Legumes, such as beans, lentils, peas, and peanuts, are nutritional powerhouses! They are packed full of nutrients that help the body prevent and fight a number of diseases. Fiber, protein, and vitamins are some of these amazing nutrients.

Apples

An apple a day keeps the doctor away, they say! Apples are great for so many reasons. For one, they have a lot of fiber content, and don’t have as much sugar as other fruits.

 

Quinoa

A great alternative to rice, quinoa contains all nine essential amino acids your body needs. It can be cooked just like normal rice and incorporated into your joll of, fried, and coconut rice recipes. It’s fat-free and gluten-free as well!

 

Best superfoods for you – Sweet potatoes

Heart health, eye health, and immunity to certain diseases are improved by constant consumption of sweet potatoes. Sweet potatoes also contain beta-carotene, which helps lower your risk of breast cancer.

 

Healthy Breakfast for weight loss – Whole grains

Whole grains  that you want to include in your  weight loss diet like wheat and oatmeal are great for your body! They’re a wonderful source of soluble and insoluble fiber, minerals, B vitamins, and phytonutrients. Replace white rice with brown rice, add oats to your breakfast menu, and replace white bread with wheat bread.

Olive oil

Swap out butter and margarine in your recipes for olive oil, and do yourself a ton of good! It contains vitamin E, monounsaturated fatty acids, and polyphenols. Apart from being used in the cooking of meals, it can also be used as a salad dressing or drizzled over veggies.

 

Diet and nutrition are never one-size-fits-all. On the DRO Health app, you can speak to a dietician who can help you craft meal plans with the most nutritious ingredients. Get started by downloading it on the App Store (iOS) or Google Play Store (Android)!

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