Actor-singer Shruti Haasan is yet another Indian celeb who revealed her struggles with PCOS (Polycystic Ovary Syndrome), after a host of others like Sonam Kapoor, Sara Ali Khan, and Masaba Gupta. Not just PCOS, she experiences symptoms of endometriosis as well.
In her most recent post on Instagram, she posted a picture of one of her rigorous workout sessions and talked about undergoing some of the worst hormonal problems as a result of the medical conditions. Bloating, hormonal imbalances and metabolic changes are an integral part of her life now. She makes a conscious effort to keep these symptoms under control by eating right, sleeping well, and working out.
Shruti Haasan is just one of those thousands of women to have been diagnosed with PCOS and endometriosis. Here’s discussing the tips to reverse PCOS symptoms, common myths related to it, and yoga asanas effective in treating it. These will help you to #BeALittleMore well-versed with these health conditions, so you can keep their symptoms in check.
2 Ways To Reverse Your PCOS Symptoms
There is no cure for PCOS yet. However, there are ways by which women with this medical condition can keep their symptoms under control, and also, reverse the effects of this condition.
1. Nurture Your Body According To Its Individual Needs
Understanding the symptoms and the underlying causes is the key to weight management if you have PCOS. Instead of going to the neighbourhood nutritionist, go to a PCOS diet expert who can identify the type of PCOS you have, take note of your symptoms, and curate a personalised diet plan that will work for you.
2. Make Lifestyle Changes
A healthy diet and a regular fitness routine are essential because these lifestyle modifications form the base of any PCOS treatment.
Seek Help If Managing Weight Is Your Concern
Obesity can be one of the major triggers of PCOS. Get expert help to get a personalised diet plan and workout plan to manage your PCOS. The answer to managing your weight with PCOS? Be consistent, be active, choose a workout plan or exercise routine you can stick to in the long run, and practice mindful eating. These are the only ways to manage your weight with PCOS naturally. Your gynaecologist may also prescribe you medication to supplement these lifestyle changes.
Practice Mindful Eating
Keeping a close watch on your food intake is as important because workouts and diet go hand in hand. Your fitness regimen loses its significance without mindful eating. Many women with PCOS develop sensitivity to gluten, sugar, dairy, and foods that can cause inflammation. Doctors recommend foods that are low on the glycemic index (GI) to reverse the symptoms of PCOS. This is because such foods take time to get absorbed by the body, preventing the spike in insulin levels that are typically caused by high GI foods. Hence, eating the right carbs in the right proportions is important. As PCOS is closely related to insulin management, chalking down a 7-day diet plan you can follow weekly (more on the Polycystic Ovary Syndrome diet later in the article) will help in regulating the insulin in your body.
5 Best Foods To Eat For PCOS
- Vegetables like broccoli, cauliflower, fresh leafy veggies
- Fresh fruits like apple, orange, banana, kiwi, and pear
- High protein foods like beans, eggs, fish, lean meat
- Spices like ginger, garlic, cinnamon, turmeric
- Herbal teas like spearmint tea and green tea
6 Foods To Avoid If You Have PCOS
- Vegetables high in starch such as corn, peas, and potatoes
- Red meat and processed meat like cold cuts, sausages, and hot dogs
- Sugary foods and aerated drinks
- Deep-fried foods
- Bakery items such as pastries, cakes, cookies, etc.
- Processed foods made of maida (refined flour)
Read: 3 Other To-Dos To Reverse PCOS Symptoms That You Must Know About
3 Common Myths About PCOS
Myth 1: PCOS can cause irregular periods.
Fact: No, irregular periods can be caused by a variety of factors, one of which is PCOS. If your cycle is less than 22 days or more than 34 days long on a regular basis, it is best to consult a gynaecologist rather than speculating and self-diagnosing.
Myth 2: Every woman experiences unwanted facial hair growth.
Fact: Hirsutism, or abnormal hair growth in women, is a common symptom of PCOS. Women with PCOS may develop unwanted facial hair on their upper lip, chin, or chest because of an excess of androgens. However, not every woman will experience this symptom.
Myth 3: PCOS can be controlled by birth control pills.
Fact: Each woman with this condition has a unique effect on her body. For some, it may be facial hair growth, while for others, it may be hair loss or acne. This also means that not every woman with PCOS requires a birth control pill to control her condition.
2 Yoga Asanas Effective For PCOS
1. Bhujangasana (Cobra Pose)
Also known as the cobra pose, this asana helps you promote flexibility in your body and de-stress your system. This is one of the best yoga asanas for PCOS treatment.
How To Do It:
- Lie down on your chest with your elbows close to your body, palms facing down.
- On an inhalation, slowly straighten your arms to lift your chest off the floor and keep reclining back. Your navel should be touching the floor.
- Hold the posture for 15-30 seconds and then gradually exhale and come back down.
2. Malasana (Garland Pose)
Malasana can strengthen the pelvic floor and abdominal core while opening the hips. This can benefit individuals with PCOS by increasing circulation and blood flow to the pelvic region, improving metabolism, and aiding digestion.
How To Do It:
- Start with feet spread about a mat’s width apart.
- Bend your knees and lower your buttocks toward the floor to come into a squat position.
- Bring your hands in a prayer position (Anjali mudra). You can allow your thumbs to touch your sternum to help keep the chest lifted.
- Press your upper arms/triceps inside of your knees and stay engaged with your spine straight (elbows press into knees to open the hips).
- Extend the low back and draw the shoulder blades towards one another.
- Remain in this position for up to 5 breaths.
- Come out of it by straightening your legs.
- Repeat the pose three times.
Read: 13 Other Effective Yoga Asanas For PCOS Treatment
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