PCOS and PCOD are disorders that are commonly occurring in women these days due to a number of factors existing around us. PCOS means Polycystic Ovarian Syndrome while PCOD means Polycystic Ovarian Disorder. These problems are not curable but have the potential to be managed in a better way by incorporating some changes into the lifestyle and daily habits. Here we will give you a detailed insight into the same in this blog
Key Tips to be Followed
Women often face many side effects like difficulty in getting pregnant, excessive facial hair, fatigue due to these disorders that can create a problem in daily lives. For changing these, commitment to a healthy lifestyle is the key.
In order to live a healthy life with PCOS and PCOD, there are some lifestyle changes that can help to relieve the symptoms. They are listed as follows:
- Balanced Diet: One of the most common factors needed to manage PCOS and PCOD is a balanced diet as certain nutrients and foods can hamper the hormonal imbalance in your body. Try to eat more fats, vegetables, fruits , proteins and whole grains. Cut the intake of foods having high amounts of sugar, glycemic index and processed food as well. You can also consult a dietitian for a specific diet according to your body and goals as well. Add foods having high fiber as they give the feeling of fullness and satiate the cravings too. You can consume nuts, lentils, sweet potatoes, etc.
- Portion Control: As important as a balanced diet is for controlling PCOS and PCOD, controlling the portion we intake is equally important. Chewing the food properly can prevent overeating and can further help to have a healthy value of weight that is one of the important underlying factors when it comes to PCOS management.
- Regular Workout: One of the vital factors for controlling PCOS is doing workout regularly. Working out regularly improves the sensitivity towards insulin and helps in maintaining a healthy weight and also works to reduce the stress levels. Try to work out for 3 to 5 days a week. You can also do strength training as it works wonderfully to improve the metabolism level.
- Managing Stress: Living a stress free life can aggravate the symptoms of PCOS as the stress hormone cortisol hampers the hormonal levels in the body. You can do yoga, deep breathing and yoga in your daily life that helps in regulation of hormonal balance and works on the overall well being too.
- Proper Sleep: Sleeping properly every night and uninterrupted for 6 to 8 hours is very important for a healthy body as the body repairs itself during the sleep and relaxes the mind along with the body too. This can ensure a proper hormonal balance in the body.
- Checkups: Consult for regular appointments with your doctors in order to check any discrepancy in the hormonal level and other factors that may or may not aggravate the symptoms. They can conduct blood tests and do ultrasound scans for checking the symptoms and ovary health.
- Hydration: Make sure your water intake throughout the day is complete as water plays a vital role in flushing out the toxins and helps the body to function properly along with keeping the digestive system healthy. Limit the intake of caffeine and beverages having high sugar levels. This also keeps acne at bay that can occur as a side effect.
- Medication: Though there is no such Medicine available for PCOS and PCOD some women are prescribed birth control for regulating the menstrual cycles and some medications for controlling the hair growth too. Keep a check on your dosage levels and consult your doctor at regular intervals as the dosage may go up and down.
Managing PCOS and PCOD can require a lot of effort on a daily basis especially if you do not . But if you try to add some little healthy habits in your daily routine you can go a long way in managing these disorders and live a healthy life. Practice mindfulness and keep going slow and steady.