By Mrunal Nikam / 01 Nov 2021
Polycystic ovary syndrome that is PCOS is a very common (more than 1 million cases per year in India) disorder in which there are small cysts on the outer surface of ovary and they can even be enlarged. There is vast research going on in this field but the doctors have not exactly published what causes PCOS. Many researchers indicate that the aetiology may involve genetic elements and different environmental factors.
PCOS requires medical diagnosis. The physician may prescribe lab tests or imaging. Females generally present with irregular menstrual cycle, excessive hair growth due to hormonal imbalance that is there is higher level of male hormones detected in the blood test, acne and most commonly obesity. Treatment usually help in the improvement of the symptoms but PCOS can be chronic and can't be completely cured. Medications include pills to regularise periods, some antidiabetic drugs like metformin for carbohydrate metabolism, statins for controlling the high cholesterol levels and additionally hormonal therapy if required for fertility related issues.
Doctors have always preferred the lifestyle modification and some home remedies like healthy habits ,clean eating, physical activity, adequate sleep and proper hydration for the long-term management of PCOS. This article will give you some direction and clarity in the treatment of PCOS with additional self care tips you can easily add in your routine. These are essentially some habits to include physically active time in your routine and limiting the intake of Carbohydrates to maintain a calorie deficit diet.
PCOS also can be caused by unhealthy Lifestyle and sudden weight changes due to sedentary routine. You can calculate your BMI (body mass index) at home by simply dividing your weight in kg by your height in metres squared. For most girls the obesity related problem starts when the BMI goes beyond 25. The BMI between 18.5 to 24.9 is considered normal. Try to Lose your weight and get your BMI down to the normal ranges. This will reduce the insulin levels in the body and this will subsequently lead to optimum production of other hormones which will restore normal menstruation and ovulation. Consult your physician for a weight control program if required.
There are endless misconceptions when it comes to fitness. People go on harsh diet to avoid physical activity but the truth is for your overall transformation of the body, eating clean and working out goes hand in hand and shows long lasting changes. Health of every individual is different because people have different habits and lifestyle. In the case of diet, one should make sure that the diet plan they have chosen suits them and is sustainable. If this condition is fulfilled only then it will work for the body and delivers result.
To lose weight you need to be in a caloric deficit which can be achieved by burning more calories than what you consume, hence portion control is a very great approach to begin with. Include all the components in your diet according to the RDA values. This will keep your health in optimum condition and hence you will adapt to lose weight at a faster rate. Avoid packaged food, junk food, sweets and the deserts you always drool on to. Cut down on access carbohydrates. Stay hydrated throughout the day. Add the drinks in your diet which increase the metabolism like green tea.
To maintain the calorie deficit another approach is physical activity as the development of muscle strength is an important factor for individuals of all age groups and all ability levels. Strength training or strengthening exercises is a routine of a muscle or muscle group lifting, lowering, or controlling heavy loads (resistance) for a relatively low number of repetitions or over a short period of time. The most common adaptation to heavy resistance exercise is an increase in the force that can be produced by the muscles. Due to excessive resistance micro tears are caused in muscle fibres to repair those extra calories are used by the body. Hence strength training is best way to lose weight.
However you can engage in other activities like cardio exercises like walking, jogging, swimming etc. Various body weight exercises can be done at home with proper guidance of certified trainers or experts. Various group activities like yoga, Zumba sessions etc. can also be performed to get the body moving.
In today’s hectic world people don’t give priority to their health and then end up having comorbidities early in life. People should realize that health is wealth! The time when you have your meals is of utmost importance. Do not skip the breakfast. Try to have early dinner. It helps you to have deep sleep and keeps a check on blood glucose levels. If you are someone who is constantly eating late night then obesity is the high-risk factor as it slows up the fat burning process. Improve your lifestyle.
Elders in our family have always advised us to chew our food for a long time before swallowing it. Well it has got a scientific reason for that. Proper digestion of food starts right in our mouth. This habit improves digestion as well as enhances your experience as they’re no distractions. You will be full early and avoid eating excess Calories.
PCOS can be managed by these self care tips if they are performed consistently. Remember that discipline is the highest form of self love and show up everyday!
