Are you suffering from PCOS?
People often confuse PCOD and PCOS as being the same. Both these diseases are associated with ovaries.
Polycystic ovarian syndrome (PCOS) is a disorder of the endocrine system whereas Polycystic ovarian disease (PCOD) is a condition developed by the hormonal imbalance.
Women tend to place additional stresses on their bodies regarding the way they eat, exercise or how they look. If you constantly put yourself down with negative messages and place stress on the body resulting in the disruption of the endocrine system—it might result in the possibility of irregular menstruation, PCOS, PCOD or even infertility.
PCOS itself is known to cause stress, mostly over the physical symptoms of the condition such as excessive facial and body hair. This stress can lead to anxiety and depression, more likely affecting younger women, thus worsening the condition.
You can avoid the excessive stress by practising Meditation.
Meditation affects the body in exactly the opposite way that stress does- by triggering the body’s relaxation response. Meditation helps our mind and body to work efficiently. Good mental health is very important for the body to function properly.
Eating habits have a significant effect on PCOS. There is no standard diet, however, there is widespread agreement about which foods are beneficial and seem to help people manage their condition.
FOODS TO ADD
A healthy diet for such conditions can include the following foods-
- High Fiber Vegetables -> High fiber vegetables offer many benefits to women with PCOS, PCOD and everyone in general. Lower insulin levels, antioxidants which fight to lower inflammation and better gut bacteria result from a high fiber diet.Green leafy vegetables are nutrient rich and low in calories helping in weight loss and better nutrition.
- Protein -> A high-protein, low-carbohydrate diet can be beneficial in many ways. It helps to control blood sugar level and appetite; helps in improving metabolism. It can help balance the levels of glucagon and insulin in the blood.
- Turmeric -> Turmeric generally tops the ‘home-remedy’ list in almost all health issues. Speaking specifically of PCOS and PCOD, turmeric is a powerful anti-inflammatory, boosts antioxidants, fights depression, lowers the risk of heart diseases and aids detoxification of the body.
FOODS TO AVOID
In general, people on PCOS, PCOD diet should avoid foods already widely seen as unhealthy. These include :-
- Refined sugar -> A woman with PCOS has a higher risk of getting diabetes. As insulin levels are already high in the body, eating complex sugars will make the situation worse. There is also a chance of weight increase. Therefore, sugar should be avoided in all forms.
- Junk food -> How many times have you heard your mother telling you to avoid junk food? While there are many reasons that your mother is doing the right thing, the particular reason connected to PCOS is here. Junk food, especially processed food, increases bad cholesterol in the body. Thus, affecting blood pressure and triggering diabetes.
- Soft drinks -> Soft drinks, however tasteful and addictive, have many negative aspects to add to your body. They increase your sugar cravings, which already has been discussed as a factor to be avoided. Soft drinks or carbonated drinks increase the risk of weight gain, diabetes stroke, heart diseases and depression.
- Processed meat -> Processed meats contain a range of unhelpful ingredients such as sugar, dairy proteins, nitrates and nitrites. “Women with PCOS should avoid saturated and trans fats which can be pro-inflammatory, especially in the gut”.
Our body is Meant to MOVE not to SIT
Being physically active can be seen as a solution to almost many problem seen around us- whether psychological or physical.
Moderate intensity workouts tend to reduce insulin resistance and improve weight loss. Adults should aim for a minimum of 2 hours and 30 minutes of moderate exercise per week. One can include brisk walking, dancing, hiking, yoga, low-impact aerobics, recreational golf, swimming and tennis. Muscle-strengthening activities such as squats, push-ups should be included.
If one is regularly physically active, it reduces the risk of heart diseases, is able to manage the PCOS weight better, results in lower blood cholesterol level and blood pressure.
Exercise helps to block negative thoughts, thus keeping you away from stress, anxiety and ultimately depression. Increased fitness may lift your mood and confidence and improve your sleep patterns.
As they say, to gain something you have to let go of something. Making little sacrifices with respect to eating habits and engaging in physical activity will surely help you survive through PCOS, PCOD, infertility or any such medical conditions in a better way.
Stay Happy !