PCOS

 PCOS - A STUMBLING BLOCK IN WOMEN'S REPRODUCTIVE HEALTH CAN BE MANAGED NATURALLY WITHOUT MEDICINE

                 

“PCOS IS NOT A DISEASE. IT IS A LIFE STYLE DISORDER”. 

WHAT IS PCOS?

PCOS is polycystic ovary syndrome which mainly affects the female hormone levels. It is mainly characterized by ovarian cysts, higher androgen levels, skipped periods.

WHAT CAUSES PCOS?

 However there is no specific reason known.

 It might be because of change in lifestyle, diet and stress.

 Genetic factors may cause the disorder

 Family history.

 Obesity is the major factor as it is mainly cause insulin resistance and hyperinsulinemia.

 Weakened immune system

 Accumulation of toxins.

WHAT ARE THE COMMON SYMPTOMS OF PCOS?

 Irregular periods

 Heavy bleeding

 Acne, Pigmentation or dark patches on skin

 Weight gain

 Headache

 Anxiety and depression

 Male pattern baldness and thinning of hair

 Low sex drive

 ovarian cysts

 Infertility or trouble conceiving.

 Fatigue 

 Sleep disturbances.

WHAT ARE THE RISK FACTORS ASSOCIATED WITH PCOS?

HOW LIFE STYLE CHANGES CURE PCOS?

WEIGHT MANAGEMENT: 

• Many women with PCOS are overweight or they may become obese. 

• Maintain weight in accordance with body mass index.

EXERCISE REGULARLY:

• It reduces weight.

• It constructs muscle mass.

• Decreases insulin resistance

• Decreases cholesterol levels.

• Decreases cardiovascular risk.

YOGA AND MEDITATION:

• Yoga is one of the important factor which can root out stress completely by refreshing rejuvenating the body function.

• Since stress plays a key role in exaggerating PCOS, so yoga therapy is effective in PCOS.

• Yoga postures for PCOS can open up the pelvic area and promote relaxation.

• Breathing exercises are most remarkable strategies that can calm the mind.

• Yoga postures which are significant in PCOS are:

 NADHISODHAN PRANAYAMA Refreshes the cerebrum nerves and it likewise calms the stress from the body 

 BHRAMRI PRANAYAMA: It mainly controls the negative areas like stress, strain, anxiety, tension and depression. and also helpful in contending your mood swings.

 MEDITATION: Assists in stabilizing mind and elevates your mood and thus plays a major role in controlling PCOS naturally.

 BHADRASANA (butterfly pose): It should be practised coolly and calmly. it opens the pelvic region and thus promotes relaxation.

 SUN SALUTION (Surya Namaskar): It detoxify and mitigates the stress from the body. The twelve yoga poses control the hormonal imbalances, increases the flexibility of the body and also maintain the healthy weight 

                        

 BHUJANGASANA (Cobra pose): It stimulates ovarian function by exerting pressure on the stomach. It is helpful in many ways such as improves digestion and is good for chest, lungs and shoulder.

 NAUKASANA (boat pose): It is good for PCOS as it puts pressure on the abdominal region.

 PADMASANA: It controls the hormonal imbalances as it assists with extending the pelvic region.

 CHAKKI CHALANASANA: Helps to increase the efficiency of hormonal secretion by modifying the endocrine glandular function.

 OTHER HELPFUL POSES OF PCOS: Kapalbhati, Shavasana, Supta badhakonasana, Warrior pose, Dhanurasana (BOW POSE)

• SLEEP PATTERN: Sleep is the magical solution for women suffering from PCOS. If you are not getting enough sleep, your body can’t repair itself. Poor sleep pattern can increase the risk of obesity and insulin resistance which plays a key role in PCOS. Hence sleep modification is one of the important life style modification in PCOS. The individuals who doesn’t get enough sleep are more prone to overeating which can lead to weight gain.

Rest in a cool and dull room. Limit using mobiles or watching television at bed time.

               ADVANTAGES OF PROPER SLEEP PATTERN: 

 Boosts the immune system

 It reduces the pressure

 prevents mood swings.

 Good sleep reduces inflammation.

SUPER FOODS FOR PCOS MANAGEMENT NATURALLY:
EATING RIGHT FOOD AT RIGHT TIME WITH RIGHT QUANTITY CAN MANAGE PCOS

There is no cure yet to treat PCOS but it can be managed or reduced completely by dietary changes in your daily life. As it is a life style disorder it can be managed without drugs by following healthier food habits.

Food is the most powerful way when it comes to eliminate the symptoms of PCOS. We should include some super foods in our diet then PCOS can be managed. Here are some foods to include in your diet to manage PCOS:

1) GINGER: Several studies have shown that ginger can relieve many symptoms which are associated with PCOS.

• It is as effective as Clomiphene citrate which is a popular drug used in the treatment of PCOS and fertility issues.

• It balances blood sugar levels. This is an important benefit because insulin resistance and high blood sugar are more common in women with PCOS.

• Ginger contains active ingredients like gingerol, paradol, shogaol, zingerone which reduces inflammation

• It enhances the immune system. In order to reduce the hormonal imbalance we should build a strong immune system.

• It supports weight loss.

2) CINNAMON: cinnamon is best used to manage PCOS. It reduces insulin resistance which is the main cause for PCOD and diabetes. Cinnamon reduces the amount of glucose that enters the blood stream after a meal by interfering with many digestive enzymes, which mainly reduces the breakdown of carbohydrates in the digestive system. It also reduces the occurrence of which causes PCOD. 

Recommended dosage is 1-6 grams per day taken with meals. Many studies suggested that the dosage is recommended for only 5 days per week. And also consulting a doctor is better if you want to use it for a longer time.

3) TURMERIC: Turmeric is the most powerful plant for PCOS. Root is mainly obtained from the Ginger family and it contains chemicals which treats the symptoms associated with PCOS. 

CURCUMIN is found in turmeric which give the turmeric yellow- orange colour. It acts as a natural estrogen source and mimics the activity of the hormone which is helpful in menstrual regulation and fertility.

It also stimulates the production of serotonin and dopamine in the brain and thus boosts the mood and decreases the depression.

It naturally increases the bodies own antioxidants and reduces the overall free radicals of the body 

HOW IT REDUCES THE TOXINS FROM THE BODY BECAUSE TOXINS LEADS TO HORMONAL IMBALANCES?

It stimulates bile in the gall bladder, then liver can be able to remove the excess androgens and estrogens along with environmental toxins from the body.

4) SAFFRON: it is the world’s most expensive food spice Excessive cortisol levels are in the body for a longer period effects PCOS. Saffron or kesar helps to decrease the stress levels in the body and thus lowers the levels of cortisol quickly.

It is a powerful antioxidant as it contains powerful antioxidants like crocin, crocetin, safranal and kaempferol.

It improves the mood and depressive symptoms.

It also reduces the appetite and aid in weight loss.

5) GREEN TEA: It is loaded with antioxidants which reduces the insulin resistance and testosterone in women with PCOS. It is concluded by many studies that inflammation biomarkers level can be decreased if it is taken for longer than 45 days.

It reduces the body weight, BMI and body fat percentage.

6) CUMIN SEEDS (JEERA WATER): It has anti-oxidants that can remove free radicals from the body and normalize the body function and reduces the symptoms of PCOS.

7) CHIA SEEDS: they contain 20% of protein and 60% of omega 3 fatty acids. It improves the levels of testosterone and improves the quality of the egg from the ovary and thus increases the chance of fertility.

8) FLAX SEEDS: flax seeds are superfood in treating PCOS. They are rich in nutrients, high in omega 3 fatty acids and also contains essential amino acids. It is full of plant-based estrogens called lignans. It reduces the volume of ovary and number of follicles in polycystic ovaries and thus improves the menstrual cycle.

9) FENNEL: they contain phytoestrogens which balances the hormones in women. it reduces the androgen levels in the bods and thus treats the hirsutism which is the major symptom associated with PCOS.

10) WALNUTS: walnuts contain omega-3 healthy fats that reduces the inflammation and balances insulin levels. It also increases sex-hormone- binding globulin (SHBG) a hormone that binds to testosterone and decrease the level of testosterone and androgen in the body.

Walnuts increases the secretion of melatonin and serotonin. These are the neurotransmitters which maintains mood stability and sleep pattern.

11) FENUGREEK SEEDS: In women with PCOS, insulin which is secreted by pancreas is not utilized by the tissues properly so it leads to obesity and release of more amounts of testosterone. These seeds are high in soluble fibre which helps in lowering blood sugar levels by lowering the process of digestion and absorption of carbohydrates.

12) AMLA: It is popularly known as Indian gooseberry. It controls the blood sugar levels and improves fertility in women. It is rich in ascorbic acid and antioxidants.it is a good body cleanser as it flushes out the toxins from the body and thus aids in weight reduction.

13) SESAME SEEDS: A spoonful of sesame seeds are enough if you are suffering from PCOS and obesity. These seeds are rich in calcium, magnesium, zinc and proteins. They decreases the insulin levels and regulates hormone levels.

14) LEMON: They have incredible healing properties to balance hormones. They improve insulin resistance. It boosts the immune system as it is rich in vitamin c. it also detoxifies the body and lubricates the digestive tract.

15) APPLES: they are low in calories and rich in fibre. they contain vitamin A, C, and B6, Potassium, Magnesium, Calcium and Iron. Eating fibre can enhance (sex hormone- binding globulin) level, which protect against other free hormones, like testosterone, that aggravates PCOS.

16) LICORICE ROOT: It contains, a compound called glycyrrhizin which is an anti- inflammatory agent. it metabolizes sugar and balance hormones.

“Right caloric intake and essential combination of foods can control blood glucose levels and insulin resistance associated with PCOS.”

Foods to avoid in PCOS:

1. Potatoes: They are high in carbohydrate content and high glyaemic index. 

2. White rice:  Skip white rice if you have PCOS because it is a very high GI carbohydrate food.

3. Bread: It is also rich in carbohydrates.

4. Breakfast cereals: Many breakfast cereals are highly processed foods which makes them a very bad choice for women with PCOS.

5. Sugar: PCOS women have a high risk of diabetes. As insulin and glycaemic levels are already high in your body, eating sugar makes the condition worse and also excess sugar add on to your PCOS weight. So, avoid artificial sweeteners, sweets and packaged juices

6. Processed junk foods: they contain high amounts of preservatives and added salts which makes the condition worse for women with PCOS. Junk and fried foods increase the glycaemic index and trigger diabetes and obesity.

7. Gluten foods: you should avoid gluten foods like white based bread, pasta or cereals which can increase inflammation in women with PCOS. they are rich in glycaemic index and may prone to diabetes and weight gain. 

8. Red meat: mutton, beef and pork contain high amounts of saturated fat and cholesterol which increases the risk of cardiovascular disease.it may worse the existing hormonal imbalance in women.

SOME CHANGES IN YOUR DAILY ROUTINE CAN PREVENT PCOS:

BY LEKHA SREE KASARLA, SAI KUMAR YELGAR

MAIL ID:  lekhasreekasarla@gmail.com, saikumaryelgar@gmail.com