Video: 5-Step Guide To A Healthy Diet For PCOS

A diet targeted towards PCOS aims at the consumption of foods that prevent a sudden spike in blood sugar levels. Eating the right food, medications and exercise can help women with PCOS to shed extra weight. And the first step towards battling PCOS through a diet is to be able to differentiate between the best foods and worst foods for PCOS. Before adopting the diet one must also keep in mind that a PCOS diet plan is a lifestyle change and not just an alteration in the food one chooses to eat. Everything that goes into the body can either help reverse the effects of PCOS or aggravate them. Know more about PCOS, diets and FAQs here. And if you are unsure about having PCOS, take this quick quiz to find out. But, it is advised to consult with a doctor before committing to a diet or self-diagnosing. 

Regulate Your Periods With These 5 Yoga Asanas

Trying yoga for an irregular period can yield great results and there are almost zero side effects. Apart from yoga asanas, even meditation can help resolve menstrual issues. Meditation has been demonstrated to improve physical and emotional symptoms of PMS, especially in people with severe PMS. Here are a few more yoga asanas you can do if you have PCOS. 

1. Adho Mukha Svanasana (Downward-Facing Dog Pose)

This asana is extremely essential for you to practice every day. The best part is, even a beginner can get the hang of this asana with great ease.

How To Do It:

1. Place your palms and feet flat on the ground.
2. Lift your body to form a 90-degree angle while facing down.
3. Hold this pose for one minute.

2. Ustrasana (Camel Pose)

The camel pose causes stretching in your abdominal region. The pull in your stomach signals your uterine muscles which ease your menstrual cramps. This asana also stretches the spine which relieves mild lower back pain.

How To Do It:

1. Kneel on the floor.
2. Arch your back slowly.
3. Touch your heels with your hands.
4. Hold this for 30 to 60 seconds.

3. Dhanurasana (Bow Pose)

Dhanurasana is one of the best poses for your reproductive system. It is a basic yoga posture that not only relieves menstrual pain but also reduces the severity of the symptoms of your next menses.

How To Do It:

1. Lie face down.
2. Lift up your hands and feet.
3. Join hands and feet above your body and hold them.
4. Continue holding for 30 seconds and repeat.

4. Paschimottanasana (Seated Forward Bend Pose)

This asana calms the brain and helps relieve stress and mild depression that can be common while PMSing. It also helps relieve the symptoms of menopause and menstrual discomfort.

How To Do It:

1. Sit with your feet straight in front of you.
2. Exhale as you stretch your body towards your feet.
3. Hug your feet with your hands and hold for one minute.

5. Setu Bandha Sarvangasana (Bridge Pose)

Bridges are not only one of the best exercises for a sculpted butt, but they will also help keep your back healthy and pain-free. It helps eliminate period cramps with ease. Place a block under your sacrum (tailbone area) for added support, especially if your back pain is intense.

How To Do It:

1. Lay face-up on the floor with your knees bent and your feet flat on the floor.
2. Raise hips so your body forms a straight line from your shoulders to your knees.
3. Pause in the up position, then lower your body back to the starting position.

Living with PCOS can feel frustrating at times. Finding ways to manage the symptoms and boost your overall health will help you feel better. Practising yoga is a part of an overall treatment plan for PCOS. Having a balanced diet, cardiovascular exercise, strength training, mindfulness-based meditation, and medication are all treatment options your doctor may recommend for PCOS.