I am Dt. Lavanya Bachwal, Dietitian/Nutritionist, Navi Mumbai. Today I will talk about PCOS/PCOD. It is very commonly seen nowadays. It is very important to know what this condition is and to appropriately take preventive measures. So, what is PCOD? It is basically an endocrine disorder in which there is hormonal imbalance because of which women may have irregular periods or prolonged periods for a long time. Now, what exactly happens? There are small sacks like fluids which are a cyst and develops in ovaries. They are harmful and causes hormonal imbalance. Women can be seen with the symptoms of weight gain, excessive hair growth, excessive weight gain. Our ovaries produce some amount of androgens which is a male sex hormone which is produced in a small amount which causes infertility and weight gain. It is very important to find out the reason why is this happening.
We can identify with insulin resistance. It is a hormone which is regulated by the sugar that we eat. When there is excessive hormonal imbalance, the body produces excessive insulin and the cells are insensitive and resistant. What are the most common symptoms of PCOD? Irregular periods, depression, anxiety, unwanted hair growth, difficulty in losing weight, sleep apnea, type 2 diabetes, insulin resistance, hair fall, dark patches, etc. So, if you see any of the symptoms, get yourself checked through a gynecologist. What is the treatment for PCOD? First is to visit a gynaec and get the medicines, lifestyle intervention in the form of diet change and exercises, stress management. What should you definitely do when we talk about diet change? Take a healthy and balanced diet which includes high fibre, complex carbs, protein-rich diet, take a good amount of healthy fat.
Keep yourself well hydrated. Intake of Omega-3 fatty acids is very important. What to restrict? Avoid junk food completely. Women are at a higher risk of developing diabetes further in life. Restrict your simple carbs. This type of diet will also help you in losing weight. Avoid Soy products. Caffeine and alcohol also have been linked with infertility. If you really want to cure your PCOD problem, it is very important to follow a good diet. About exercises, at least 30 mins of high-intensity exercises 5 days a week is recommended. Exercise may not be monotonous that you are just going for walking every day. Keep changing your exercises regimen. So that your body is constantly in a mode of change and react better to the exercises. Get into art creational forms like dancing, swimming, etc. So that you are more keen on doing these exercises other than feeling monotonous and a task to do. Lastly and not least, stress management is very important.
Managing stress is highly recommended because we have a fast-changing pace today. A lot of simple techniques like breathing practices, take 5 mins to break and do some breathing exercises, keep a fixed schedule of sleeping and waking pattern so that you are less stressed, before going to sleep, keep yourself away from a mobile or any other gadgets. Get into some meditation which will also give you some calming effects. So, some small changes in your life can actually curb a lot of stress and improve your holistic condition. Further, if you have any query and you would like to get in touch with us, connect with us through Lybrate.