Simple Lifestyle Changes To Treat PCOD Permanently
PCOD (Polycystic Ovarian Disease) is the most common reproductive disease among women nowadays. It affects one out of 10 women of childbearing age.
50% of the patients remain undiagnosed. Almost 50% of women suffering from PCOD have a high risk of getting diabetes. The risk of endometrial cancer also increases during this condition.
PCOD V/S PCOS
- PCOD (polycystic ovarian disease) is localized to the ovary only.
- PCOS (polycystic ovarian syndrome) affects other parts of your body, leading to diabetes and hypertension.
How PCOD develops?
PCOD develops due to an imbalance of sex hormones in the body. Usually, levels of LH (luteinizing hormone) and insulin increases. Which leads to an increase in the male hormone testosterone. Normally, ovaries produce androgen (male hormone) in smaller amounts bone strength, and sex drive.
Due to increased levels of androgens, there is no ovulation, ultimately you miss your periods. During the normal cycle ruptured follicles dissolve. But in PCOD these follicles form cysts in the ovary.
Causes Of PCOD
Causes are varied in every woman. But the general ones are:
- Poor sedentary lifestyle
- Stress
- Insulin resistance
- Inflammation
- Presence of chemical pollutants (room freshener, talcum powder, plastic, etc.)
- Genetics
SYMPTOMS OF PCOD
- Irregular, delayed, scanty, prolonged periods.
- Weight gain/inability to lose weight
- Acne
- Hair loss from the scalp
- Hairy Body
- Disturbed Sleep
- Mood swings, anxiety, depression
- Infertility
Diagnosis Of PCOD
According to Rotterdam criteria, a woman has PCOD when.
- She has irregular periods
- Clinical evidence of increased levels of male pattern hormone.
- An ultrasound report confirms the cysts.
Treatment Of PCOD
So, after PCOD diagnosis, two things would be advised. Either going to medication or doing lifestyle changes.
- Medication
Medication is a comparatively longer procedure and comes with its side effects. Both medication and lifestyle change combined will give you a faster and sustainable result.
2. Lifestyle
Think for a second. Why PCOS was not common earlier? Simply due to organic lifestyle. So, let us check out where we can improve?
- Diet
First things first, you do not have to try a diet. When you try a diet it simply means you have to cut down the calories. As a result, you will remain undernourished which is not worth it.
Track your daily lifestyle; your eating habits and following some basic rules like:
i. Eat natural foods like fruits and vegetables often. Pick them from your local vendor, not from supermarkets.
ii. Eat local, seasonal, and wholesome food.
iii. Avoid processed and packaged food. Even anything with sugar- free or protein-rich written to it. Nothing from the packet.
iv Avoid sugar. Especially desserts, sugary drinks, etc. Switch to honey or other substitutes.
v. Practice mindful eating. Means eating slowly, without gadgets. It will help in overeating.
vi. Never eat with guilt. Food is a medicine as well as a blessing for you.
vii. Learn to identify between cravings and actual hunger.
viii. Complete your dinner before sunset or as early as possible.
ix. Avoid using plastic containers for storing food.
x. Avoid over spicing, overcooking, or undercooking the food.
xi. Try intermittent fasting if it is suitable for your body or after professional advice.
- Exercise
Exercise is a lifelong commitment and should be non negotiable in your daily routine.
So why exercise? We human beings are designed to be active and mobile. Exercise will keep your muscles and bones strong essentially required for hormone balance.
It will decrease your stress levels by reducing cortisol and thereby increasing feel-good hormones like serotonin and dopamine.
So, the best exercise is the right mix of both cardio and strength training.
How much to exercise?
Ideally, 150 minutes per week with 2 days of strength training. But you can adjust according to your schedule. But missing out is not an option.
Ensure the exercise which makes you happy and is sustainable.
- Yoga
Yoga will help you strengthen your mental health. So, start doing it and later you will thank me.
One Bonus Tip:
Cut out the negative influence from your life. Be it toxic relationships, negative content, or any kind of pressure.
Wishing you all the luck in your recovery journey.
