grewalcentermd-blog

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What a beautiful day! Just out doing a little #walkingmeditation Who else is spending time outside, and what have you been doing? (at Apex, North Carolina) https://www.instagram.com/p/B99fO8ZnQ2Y/?igshid=1icjtqv7v6ycs

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Whether you're feeling the #socialdistancingblues or are juggling kids,work, etc. at home, here are 5 things that will help you feel more balanced. 1. If you have kids, or if you are working from home, don't wake up when they wake up or minutes before you are to start work-get up at least 15-60 minutes beforehand. In fact, I encourage you to follow @robinsharma #20/20/20routine . Try 20 minutes of exercise, 20 minutes of reflection whether #meditation, or #journaling, and 20 minutes of growing, perhaps by reading an insightful book. Prepare for #superhumanproduction . 2. Research has shown that visual distraction of clutter at home increases cognitive overload and can reduce your working memory. This time at home gives you the opportunity to look around and start #tidyingup . I love the tips that @mariekondo provides! 3. Find an adult to have a conversation with every day. (Not work-related either!) Adults who are socially connected are often healthier and live longer lives than those who isolate themselves. Your brain, when in social isolation, has evolved to turn on its self-preservation mode. This chronically triggers a hyper-vigilance for social threats, rises in stress hormone cortisol levels and likelihood of impulsive poor health behaviors. 4. Get outside and try #walkingmeditation . Even though we are all #socialdistancing going outside is okay. In fact, now is a good time to also try #earthing . This is when part of your body such as bare feet or hands are in contact with the surface of the earth. Some of the studied effects found that it reduces pain, inflammation and stress. It has also been found to improve sleep, depression, your aging process, cortisol levels, heart rate variability, and wound healing! Need I say more? 5. Grab the unread books on your shelf and dive in, or go back to your favorites for some inspiration. Check out my faves in the next picture. And did you know? Studies show that transportation into fictional narratives influence empathy over time! #highriskcovid19 #coronavirus #COVID19 #iamstayinghome #globalhealth #healing #autoimmunedisorders #healthtips #love #mindful #rewriteyourhealth @kirangrewalmd⁠ (at Cary, North Carolina) https://www.instagram.com/p/B97v3cVn7Fx/?igshid=fqtfk630pn3i

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Day 2: Personally mastering this time at home. I am finding balance between focusing on my patients via telemedicine, working on personalizing their #pathtohealing in this unique time, and giving my kids the attention and creative outlets they need to stay happy and healthy at home. I encouraging you to find value in self-strengthening and optimizing your #perspective. #highriskcovid19 #coronavirus #COVID19 #washyourhands #iamstayinghome #meditation #globalhealth #healing #autoimmunedisorders #evidencebased #integrativemedicine #socialdistancing #healthtips #love #mindful #info.coronavirus #coronavirusprevention #coronaviruspandemic #staycalm #healthyathome #thistooshallpass #chronicdisease #rewriteyourhealth #chronicillness #butyoudontlooksick #zebrawarrior #healthlifestyle #positivelywell #love @kirangrewalmd⁠ (at Grewal Center For Mind Body Medicine) https://www.instagram.com/p/B91wfzmHaIe/?igshid=b3bd4p0devvy

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Day 1: Juggling two kids and a full day of Telemedicine with my wonderful Functional Medicine patients. Keeping house disinfected, nourishing food prepped and cooked, garden tilled, family happy and healthy. Done ✔️ Now, a little time for some #selflove (at Cary, North Carolina) https://www.instagram.com/p/B9z4Mr8Hg0c/?igshid=rf2n45z8gjg5

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As many of us are implementing #iamstayinghome as a preventative for COVID-19, I thought I’d give you a glimpse into what I’m up to when I’m not doing telemedicine visits with my patients. There are plenty of activities to keep me busy at home, and getting my garden boxes ready is becoming a favorite! What are YOU doing to embrace this mindful time at home? #highriskcovid19 #coronavirus #COVID19 #washyourhands #iamstayinghome #meditation #mondaymantra #healing #autoimmunedisorders #evidencebased #integrativemedicine #socialdistancing #healthtips #love #mindful #info.coronavirus #coronavirusprevention #coronaviruspandemic #staycalm #healthyathome #thistooshallpass #chronicdisease #rewriteyourhealth #chronicillness #butyoudontlooksick #zebrawarrior #healthlifestyle #socialdistancing #love @kirangrewalmd⁠ (at Cary, North Carolina) https://www.instagram.com/p/B9z1Wwqn-93/?igshid=itvhfkrgk96h

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When it feels like you can’t get the weight of negativity off your back, this mantra serves as a loving reminder that you do not have to let it dictate how you choose to experience your mood, your day and your experience of life. Sometimes thoughts catch us before we realize how much they are affecting everything we do and feel...it’s okay. Without judgement, accept that you are going to to feel good and bad feelings throughout life-it’s normal! But when you realize you are in a rut that you no longer want to be in, lift yourself up and calmly repeat this mantra to yourself throughout the day. #rewriteyourhealth #functionalmedicine #health #wellness #integrativemedicine #nutrition #love #holistichealth #naturopathicmedicine #lifestylemedicine #healthylifestyle #rootcause #naturalmedicine #hormones #healing #chronicillness #plantbased #naturopath #cholesterol #chronicdiseasewarrior #fxmed #fitness #autoimmunedisorder #healthyliving #mindfulness #fibromyalgia #mondaymantra #holistichealing #foodismedicine #bhfyp (at Grewal Center For Mind Body Medicine) https://www.instagram.com/p/B9hM8QJHlET/?igshid=iiejdgor6h3v

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Helping you create habits that fuel your radical healing, honors the joy within you and inspires other people is one of my life’s greatest splendors. I feel so grateful for the emails, messages and comments that let me know I am helping you. Please TAG someone you think will enjoy this feed and let’s both inspire global healing! #autoimmune #chronicillness #autoimmunedisease #spoonie #invisibleillness #healinglifestyle #health #chronicpain #wellness #fibromyalgia #spoonielife #glutenfree #vegan #healing #multiplesclerosis #hashimotos #autoimmunediet #lupuswarrior #chronicfatigue #celiac #healthyliving #anxiety #guthealth #functionalmedicine #healthylifestyle #chronicillnesswarrior #diabetes #butyoudontlooksick #pain #bhfyp @kirangrewalmd (at Grewal Center For Mind Body Medicine) https://www.instagram.com/p/B9ZrhvvnXW7/?igshid=eqcvmtcituqr

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Women who have PCOS may have an increased prevalence of anxiety and depression and mood disorders that may be directly related to the biochemical imbalances going on in their bodies. And mood disorders may be exacerbated by stress that is related to body image issues and infertility. I encourage all women to address ANY health concerns such as PCOS to consider mind-body approaches towards healing. Whether it's cognitive-behavioral therapy, or self-care such as journaling, meditating, guided imagery, sound therapy...find the approach that aligns with your interests and that furthers your #pathtohealing . #healing #love #meditation #selflove #selfcare #health #wellness #pcos #energy #spiritual #mentalhealth #mindfulness #spirituality #peace #pcoswarrior #life #nature #motivation #inspiration #loveyourself #chronicdiseasewarrior #recovery #therapy #integrativemedicine #anxiety #healthylifestyle #happiness #rewriteyourhealth #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9SOSdkHLXn/?igshid=1q2q7tph48lg6

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Observations from human and animal studies and clinical data suggest that electroacupuncture may exert beneficial effects on insulin resistance, ovulation, menstrual cycles, reduced testosterone levels and reduced waist circumference. It may be considered as a complementary therapy for direct impact on PCOS as well as for its associated mood disorders and stress as it has the potential to influence positive effects on the sympathetic nervous system, neuroendocrine system and endocrine system. #acupuncture #chinesemedicine #wellness #massage #electroacupuncture #health #acupunctureworks #pcos #pcoswarrior #acupuncturist #holistichealth #chronicdiseasewarrior #zebrawarrior #butyoudontlooksick #healing #yoga #nutrition #reiki #painrelief #holistic #integrativemedicine #selfcare #holistichealing #balance #pain #functionalmedicine #pcostherapy #acupuncturelife #rewriteyourhealth #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9SL2Bnn0Cv/?igshid=x7fg2jrh7nfp

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Chaste Tree Berry, or Vitex, is believed to promote beneficial hormone balance by increased luteinizing hormones which can trigger ovulation. It also reduces prolactin secretion, which when elevated may inhibit fertility. Note that it may interfere with oral contraceptives and hormone therapy and is not recommended for use if pregnant. #healing #love #meditation #selflove #selfcare #health #wellness #yoga #energy #spiritual #mentalhealth #mindfulness #healingbotanicals #peace #botanicals #reiki #life #nature #motivation #inspiration #loveyourself #chastetreeberry #pcoswarrior #therapy #positivevibes #anxiety #healthylifestyle #happiness #vitex #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9SJQkvnf7o/?igshid=1n0k3tz0u462a

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A blend of three fruits native to India: Amalaki, Haritaki and Bibhitaki. Triphala is great for women with PCOS. This blend is loaded with antioxidant Vitamin C, to fight inflammation and free radicals. Triphala is an Ayurvedic medicine for PCOS that has been used for over 1,000 year for its cleansing and detoxifying properties. Bibhitaki is high in gallic acid and ellagic acid, phytochemicals that have beneficial effects on blood sugar levels, insulin sensitivity, and body weight. Haritaki contains phytochemicals like terpenes, polyphenols, anthocyanins and flavonoids, which all have powerful health benefits and animal studies have shown that it may help relieve constipation by increasing intestinal transit time. In test-tube studies, Amla, or Indian gooseberry extract, has been shown to inhibit the growth of cervical and ovarian cancer cells. It is also full of beneficial plant compounds such as phenols, tannins, phyllembelic acid, rutin, curcuminoids and emblicol and is highly nutritious as it is full of vitamin C, amino acids and minerals. #adaptogens #plantbased #triphala #wellness #organic #vegan #healthy #hemp #fitness #balance #amla #nootropics #healthyliving #selfcare #Bibhitaki #herbs #natural #superfoods #cleaneating #naturesmedicine #wellbeing #haritaki #fitfam #yoga #holistic #plantpower #plantmedicine #sustainable #rewriteyourhealth #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9SGTYFHrw5/?igshid=1wr46cjuvsecv

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INGREDIENTS FOR 5 SERVINGS 1 TABLESPOON LIGHT OLIVE OIL 1/2 TEASPOON CINNAMON CASSIA, DIVIDED 1 POUND SMALL BABY OR WHOLE CARROTS, PEELED AND CHOPPED INTO FOURTHS IF WHOLE 1 TEASPOON MANUKA HONEY INSTRUCTIONS Preheat your oven to 400°F. Mix oil and 1/4 teaspoon of the cinnamon in large bowl. Add carrots; toss to coat them well. Sprinkle with a dash of sea salt. Spread evenly in 13x9-inch greased baking pan. Bake 30 minutes or until carrots are tender, stirring occasionally. Mix the honey and remaining 1/4 teaspoon cinnamon in small bowl. Spoon carrots into a serving bowl and drizzle with honey mixture. Enjoy! #healthyeating #healthyfood #healthylifestyle #weightloss #healthy #healthyliving #fitness #nutrition #health #weightlossjourney #food #cleaneating #vegan #foodie #instafood #diet #eatclean #motivation #slimmingworld #plantbased #healthyrecipes #fitfam #fitnessmotivation #vegetarian #mealprep #healthylife #pcos #wellness #bhfyp #pcosdiet @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9R_r8Onk3O/?igshid=5izujlpvnkae

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This specific type of Cinnamon- 𝑪𝒊𝒏𝒏𝒂𝒎𝒐𝒏 𝑪𝒂𝒔𝒔𝒊𝒂, has been studied for its effectiveness in lowering glucose levels for those with diabetes, potential to help improve menstrual regularity and lowering AMH (anti-mullerian hormone-when level of AMH are high, it halts the ovulation process.) Try sprinkling Cinnamon Cassia on your coffee, tea, blend it into a smoothie, oatmeal or some savory dishes. I'll share a simple and beloved recipe later! #pcos #endometriosis #infertility #pcosweightloss #pcosawareness #weightloss #weightlossjourney #healthyfood #pcosfighter #cinnamon #fertility #womenshealth #pcosdiet #nutrition #pcossupport #fitness #healthy #healthylifestyle #healing #pcoswarrior #love #chronicdiseasewarrior #pregnancy #diabetes #zebrawarrior #integrativemedicine #butyoudontlooksick #fitness #rewriteyourhealth #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9R5F9PHqip/?igshid=4gga06zqobgn

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Recognizing and recommending regular physical activity is a key tool in Integrative Functional Medicine. Because few medical training programs include an overview of exercise physiology, it is rare to find a conventional physician who has experience in the decision making process that goes along with recommending physical activity. As an Integrative Functional Medicine doctor I know that prescribing exercise is no different than prescribing medication, surgery or therapy as a thoughtful compromise between its potential benefits. When determining the appropriate exercise frequency and intensity for safe achievement of functional enhancement for patients, I consider these 5 components of your fitness below. 1. Body Composition: Such as the level of your body fat and a measure of fat-free body mass. 2. Cardiorespiratory Fitness: the ability of your heart, lungs and vascular network to deliver oxygen to your working muscles. 3. Balance & Agility. 4. Muscle Strength: the maximal ability of your musculoskeletal system to move a heavy load, and your muscle endurance which is the ability for you to move that load repeatedly. 5. Flexibility: your joint range of motion. #exercise #fitness #workout #gym #health #motivation #fit #training #fitnessmotivation #healthy #fitfam #pcoswarrior #weightloss #healthylifestyle #lifestyle #gymlife #pcosawareness #pcos #strong #muscle #fitspo #instafit #diet #nutrition #pcossupport #getfit #strength #wellness #chronicdiseasewarrior #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9RtHRYn4PQ/?igshid=1qrned19g9w8u

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What’s the BEST thing you have ever done for your health? Let me know below. #pcos #endometriosis #infertility #pcosweightloss #pcosawareness #weightloss #weightlossjourney #ttc #pcosfighter #ivf #fertility #womenshealth #pcosdiet #fibroids #pcossupport #cyst #healthy #healthylifestyle #healing #pcoswarrior #love #chronicdiseasewarrior #pregnancy #diabetes #zebrawarrior #integrativemedicine #butyoudontlooksick #fitness #rewriteyourhealth #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9RoxfEHFWB/?igshid=dgvjpwifo4ik

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With an Integrative Medicine approach towards healing from PCOS, I work with you to address your immediate symptoms, and also the impact of the symptoms on your mental health and sense of self. As 50-70% of women with PCOS are obese, it is so critical to know that even a 5-10% weight loss of body mass is associated with significant improvements in your metabolic and hormonal imbalances. While insulin resistance often accompanies PCOS, making weight loss more difficult, exercise is key to improving this issue. Current theories suggest the best exercises for PCOS may be interval training and full-body exercise. One study compared the effects of exercise versus a low-calorie diet in 40 women with PCOS. Despite less absolute weight loss, the exercise group had higher ovulation rates and better insulin sensitivity and a greater reduction in waist measurements. #pcos #endometriosis #infertility #pcosweightloss #pcosawareness #weightloss #weightlossjourney #ttc #pcosfighter #ivf #fertility #womenshealth #pcosdiet #fibroids #pcossupport #cyst #healthy #healthylifestyle #healing #pcoswarrior #love #chronicdiseasewarrior #pregnancy #diabetes #zebrawarrior #integrativemedicine #butyoudontlooksick #fitness #rewriteyourhealth #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9RoIbAHooZ/?igshid=1t3laqjzkwng7

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What does this mean to you? Please comment below. #pcos #endometriosis #infertility #pcosweightloss #pcosawareness #weightloss #weightlossjourney #ttc #pcosfighter #ivf #fertility #womenshealth #pcosdiet #fibroids #pcossupport #cyst #healthy #healthylifestyle #healing #pcoswarrior #love #chronicdiseasewarrior #pregnancy #diabetes #zebrawarrior #integrativemedicine #butyoudontlooksick #fitness #rewriteyourhealth #bhfyp @kirangrewalmd (at Cary, North Carolina) https://www.instagram.com/p/B9Rll6pHSMO/?igshid=mv22mqem3xx0