New Delhi: One in every five women in India suffers from PCOS, also known as polycystic ovary syndrome. PCOS is primarily caused by a sedentary or sedentary lifestyle, which can result in irregular or absent menstrual cycles, difficulty conceiving due to irregular ovulation, uncontrolled hair growth on the face, chest, back or buttocks, weight gain, thinning or loss of hair. from the scalp, oily skin, or acne.
Making conscious lifestyle adjustments can help control the underlying symptoms of PCOS. Incorporating physical exercise into your daily routine is critical for stress and anxiety management. Regular exercise aids in the fight against obesity by burning calories and muscle development, as well as regulating cholesterol levels and hormones such as testosterone.
In this regard, Avantii Deshpaande, who is a nutritionist and sports clinician specializing in gut health and PCOS, shared some ways to manage the condition.
1. Healing the bowels; Our intestines consist of millions of good microorganisms that build immunity and detoxify the body. The root cause of PCOS is inflammation, which is caused by an unhealthy gut. Fruits and vegetables contain fiber and other prebiotics, which micro-organisms feed on and flourish. With this, make sure to have 1 glass of butter a day, which is a rich source of live lactobacilli acting as probiotics.
2. Manage insulin resistance; Once glucose is properly digested and metabolized with the help of insulin hormones PCOS can be well treated. Hence, make sure you follow a healthy diet consisting of fiber from vegetables and curds, rich proteins such as dals, nuts and seeds and fish and complex carbohydrates from millet, rice or oats. When you make mindful choices, you will lose weight which will reduce the burden on the pancreas and better manage PCOS.
3. Add good press; Foods rich in omega-3 fatty acids are known to reduce inflammation and ease inflammation. Flax seeds, pumpkin seeds, pumpkin seeds, almonds, and walnuts are vegetarian sources of omega-3 fatty acids, and fatty fish such as sardines, salmon, and Indian mackerel are good sources of omega-3. Make sure to include 1 tbsp of mixed seeds, 30g of almonds and walnuts and fish at least 2 times a week for getting enough omega-3 fatty acids.
4. Exercise: Along with diets, exercise is also necessary to manage PCOS. Exercise is fun too but how much. Excessively strenuous exercise will stimulate inflammation. Apart from this, also make sure that you are physically active during the day.
5. Sleep plans; A well-rested body will heal and reduce inflammation. So make sure you get a good night’s sleep of at least 7-8 hours. Follow the right sleep hygiene such as not watching gadgets, having dark lights, reading, and meditating before sleep to get the right quality of sleep.
Additionally, Sanjana Pai, Founder of Pink Box also shared some foods that can be included in our diet along with some stress-reduction exercises that can help in the management of PCOS.
He said, “A fiber-rich, fruit- and vegetable-rich, lean protein-rich diet can help with weight loss and increase insulin sensitivity. Regular exercise can also help regulate insulin levels and weight. Deep breathing and other stress-reduction exercises can help. reducing levels of stress hormones, which can exacerbate PCOS symptoms.
Finally, Amul S Bahl, Inventor, Director of Natural Yogics shared what Ayurveda Nanocellopathy is and how it helps in the management of PCOS.
He said, “Ayurveda Nanocellopathy is one type of technique based on traditional Ayurvedic science, but practiced in a new and scientific avatar. To heal an internal condition, a few drops of herbal based oil serums should be applied for 15 seconds to the pivotal marma points on a daily basis.”
“The serum oil developed under Ayurveda Nanocellopathy in the management of PCOS has successfully passed strict scientific validation, clinical trials and published medical publications.” Scientific data show the effectiveness of the external use of oil serums for PCOS in reducing the volume of the ovary, reducing the follicle size. maintaining healthy menstrual cycles and managing hirsutism, he added.
We conclude by saying that women are the social fabric of our society, and PCOS can be managed with small but continuous efforts, focusing on anxiety, sleep, food and awareness. Women must be patient and their bodies must take time to adapt to a new lifestyle, and when these routines are made, they can include two new lifestyles.