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ARE YOU LIVING WITH POLYCYSTIC OVARIAN SYNDROME, WHAT EXACTLY IS THIS PCOS?
Polycystic ovary disease (PCOD), also known as a polycystic ovarian syndrome, is a common health problem caused by an imbalance of reproductive hormones. The hormonal imbalance creates problems in the ovaries. The ovaries are from where the egg is released each month as part of a healthy menstrual cycle. On PCOS the egg may not develop or it may not be released during ovulation as it should be. Trust me, this definition is not to scare anyone, but to make people realize what a woman exactly is suffering from. There are chances that at least 1 out of 10 women is suffering from PCOS.
There are varied reasons for the same. The common ones are lifestyle, stress and insulin resistance. Moreover, women dealing with this suffer great mental breakdowns, body changes and so on. However, this doesn’t make you any less of a woman. The main funda for living with PCOS is to rise above all, above this demonic cyst that is sitting on your ovaries.
LIVING WITH POLYCYSTIC OVARIAN SYNDROME
Heres some further funds to this and let’s say try to overcome this evil.
1) VISIT A GYNECOLOGIST
A visit to your doctor will help you understand what is exactly wrong with you. Don’t shy away to visit your gynaecologist. Irregular periods, difficulty getting pregnant, severe cramps in your lower abdomen, excessive facial hair growth, acne, sudden weight gain, mood swings, darkening of body parts, and hair fall are some of the reasons you need a consult.
A doctor might tell you to do tests to diagnose, don’t be afraid, this investigation will help to get you a proper treatment. A doctor might put you on a combination of birth control pills and progestin therapy or Metformin by verifying how serious the condition is, however adopting a healthy lifestyle is a possible and best solution.
2) EAT SMART
Food is life. Who won’t agree! But ask a woman suffering from PCOS, she will tell you what she can and can’t eat. A woman suffering from this syndrome are often insulin resistant, which means their body doesn’t use insulin as much as possible. You can always opt to go to a dietician and follow a proper diet chart.
However, you can follow these tips until you decide to pay a visit to your dietician. First, say no to processed food and beverages such as sodas. Avoid the intake of refined carbohydrates such as biscuits and cakes. Limit food with saturated fats. Eat-in small quantities which can help to improve your metabolism.
The food that you can add in the diet is as follows:
- High fiber fruits like oranges, apples, and veggies like broccoli, spinach, carrots, beetroot
- Eat lots of dark green veggies and pulses
- Blueberries, blackberries, and cherries
- Avocados, unsalted nuts
- Salads made in olive oils
- Dry fruits
- Herbs such as Ashwagandha, cinnamon, and turmeric. This helps in reducing cramps improve digestion and promote regular periods.
Don’t fall for the crash diet course. Although it will help you reduce those extra pounds it can also make you bloat which we don’t want. Remember to eat an extra bowl of vegetables during lunch. Important of all, do not skip your breakfast, lunch, and dinner.
3) STAY ACTIVE
Until you don’t follow a proper diet, weight loss won’t be very prominent. Exercise helps lower blood sugar levels. Increase daily activity and participate in a regular exercise a program which will help to treat or even prevent insulin resistance and help you keep your weight under control and avoid developing diabetes. According to the Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome by Helena J. Teede, strongly recommends:
- In adults from 18 – 64 years, at least 150 min/week of moderate-intensity physical activity or 75 min/week of vigorous intensities or an equivalent combination of both, including muscle-strengthening activities on two non-consecutive days/week.
- In adolescents, a minimum of 60 minutes of moderate to vigorous-intensity physical activity/day, including those that strengthen muscle and bone at least 3 times weekly.
- Activity is performed in at least 10-minute bouts or around 1000 steps, aiming to reach a goal of at least 30 minutes daily on most days.
Nowadays no one can fall out of options. In order to lose weight and to stay active add any combination of exercises such as Yoga, Cardio training, Strength training, Zumba, Aerobics exercise and swimming in your routine. However, with a timely busy schedule, there is very less time to indulge in these activities.
Try going for a jog, climb stairs whenever possible, do some exercises at home, walk for short distances rather than travelling by bike. If you have lean mass, weight loss is not the criteria for you. However, staying active is.
4) HAPPINESS IS THE KEY
This is the most important thing to do. The amount of physical changes that a woman go through due to PCOS is tremendous. This also has a larger impact on mental health. Some suffer from anxiety and depression. If in case you notice any changes in your moods,
consult the health care provider.
If you are a friend with an individual having a polycystic ovarian disease, let her know about her mood swings and guide her to consult. There is so much to live. This doesn’t stop you from being who you are. Make a note to yourself to stay positive. Don’t let PCOS affects your relationships. Being happy is only going to make you strong and give that energy to fight this.
5) ERASE THE STIGMA
Yes, you feel uncomfortable in front of the society. People telling all sorts of ways to get away with this is embarrassing. The way to approach this is, to accept it. There will be a time when you will blame yourself for this but it’s not you. Until and unless you don’t
accept what you are suffering or suffered there is no way you can help yourself.
Talk about it. Make your friends and families aware of the things that you have to deal with. Share your anxieties and your depressions. The time you decide to do this is the day when you will be at peace. The ladies who don’t have PCOS, support others. Make them
A FINAL NOTE TO ALL LADIES WITH PCOS
Don’t let PCOS define you. Be you and celebrate yourselves.