All women have two ovaries that release an egg alternately every month. These ovaries also produce female hormones that are responsible for fertility, regular periods, facial hair, etc. apart from these they also produce androgens or male hormones in very small quantities.
PCOS- Polycystic Ovarian Syndrome is an endocrine disorder/metabolic disorder caused by elevated levels of androgen hormones – Male sex hormones and this leads to the formation of more than ten follicular cysts in the ovary every month. This stops the release of eggs. Symptoms- Hair loss, obesity, insulin resistivity, elevated cortisol hormone (stress hormone) and difficulty in conceiving.
PCOD – Polycystic Ovary Disease. a condition in which the ovaries contain many immature or partially mature eggs. They, eventually, turn into cysts. Junk food, being overweight, too much stress and hormonal imbalances cause this condition. Common symptoms of PCOD are irregular periods, abdominal weight gain, insulin resistivity, infertility, hair growth, coarse voice, skin issues such as acne, dark circles, pigmentation, and skin darkening. The ovaries usually become enlarged in this problem and secrete large amounts of androgens that cause adverse effects on female fertility
PCOS is a more serious condition
|1 in every 5 women have PCOD||It has a lower number of patients|
|With planned diet and lifestyle changes conceive easily||Has significant fertility issue|
|Retain the ability to ovulate periodically||Severe hormonal imbalance disturbs the process of ovulation|
4 PILLARS TO MANAGE PCOS AND PCOD
- Balanced Nutrition
- Adequate exercise
- Stress management
- Good sleep
BIG NO TO PROCESSED FOOD AND JUNK FOOD. It is important to focus on foods that are high in fibre, low in sugar and refined carbohydrates ( low Glycaemic index food) such as oats, wheat bran flour, brown rice, white rice with ghee, barley porridge, ragi and amaranth flour chapatis or besan chilas .Good quality lean protein such as eggs, chicken, fish, lentils, sprouts, paneer, nuts and seeds. Good fats such as omega 3, monounsaturated fats- coconut oil, nuts and seeds (chia seeds, pumpkin seeds, flax seeds, hemp seeds). High water content food such as green leafy vegetables, cucumber, melons.
The key to this diet lies in moderation and portion control
2. ADEQUATE TRAINING
✅ STRENGTH TRAINING is one of the best types of exercise for PCOD and PCOS. It can help lower insulin levels as well as androgens, speed metabolism and more.
✅ YOGA– Relieves stress and improves blood circulation and muscles contraction in pelvic region
✅ CARDIO helps in weight reduction and accelerates fat loss if combined with strength training. The combination of aerobic and strength training have the greatest effect of lowering elevated blood glucose levels.
3. STRESS MANAGEMENT
PCOD and PCOS each condition disrupts cortisol hormone too. Insulin resistivity leads to elevated cortisol hormones causing more stress in women having PCOD and PCOS. It means they have poor coping mechanisms to a stressful event. It also causes poor body image and low self-esteem. So emotional balance and stress management is very crucial in this case- Meditation, pranayama, breathing exercise will help in coping with stressful conditions.
Sleep is an important item in the lifestyle modification of all diseases. Experts believe that women with PCOS and PCOD may be at higher risk for sleep disturbance due to insulin resistance.
“Restful sleep is vital for your well-being”
Sleep deprivation leads to not only fatigue but also mood changes, increased hunger, decreases in insulin sensitivity and carb cravings. Those who do not get enough sleep are more prone to overeating which can lead to weight gain.
Some suggestions for how to naturally improve your sleep hygiene include:
- Limit alcohol, food, and drink close to bedtime
- Avoid caffeine after your morning cup of coffee
- Sleep in a cool, dark room
- Limit screen time at bedtime
- Meditate or practice deep breathing before sleeping.
- Drink chamomile or cinnamon tea before sleeping