Take Charge Of your Hormones In Body: Lookout For These 6 Lifestyle Changes To Manage PCOS

Consider the difficulties a woman would have navigating daily life in India, where the demands of work, family, and societal expectations are already great. Imagine now adding erratic periods, unanticipated weight gain, and the ongoing uncertainty about how your hormones may effect your day. This is the sobering truth for the numerous women who suffer from PCOS throughout India. An estimated 3.7% to 22.5% of women struggle with this issue in India alone. The good news is that by making lifestyle adjustments, it is not only doable but also possible to manage PCOS and get relief from its symptoms. A nutritionist at Oziva named Shikha Dwivedi offers a list of lifestyle modifications that can assist hormonal balance be restored and offer much-needed relief from the difficulties PCOS causes.

Mindful Diet

It’s essential to pay attention to your nutrition when you wish to manage PCOS. Start by choosing healthy fats and carbohydrates. Insulin resistance is a common symptom of PCOS and can be made worse by consuming too much sugar and simple carbohydrates. For more enduring energy and improved hormone balance, substitute complex carbohydrates like oats, quinoa, brown rice, and ancient grains like jowar and bajra in your diet. Choose a well-balanced diet rich in whole grains, Omega-3 fatty acids, and foods like walnuts, almonds, and flax seeds to help control blood sugar levels and lessen the risk of insulin surges and acne outbreaks, a typical PCOS problem.

Embrace the beneficial fats that may be found in foods like rice bran oil, avocado, almonds, and olive oil. Additionally, a diet high in fruits, leafy greens, and cruciferous vegetables, as well as fiber- and protein-rich foods like broccoli, cauliflower, and brussels sprouts, beans, lentils, almonds, berries, sweet potatoes, and pumpkin, can work wonders in managing PCOS.

Regular Physical Activity to manage PCOS 

Even in India, to manage PCOS is possible for anyone. Each week, strive to complete at least 30 minutes of aerobic activity at a moderate level. There are several possibilities available to you, including cycling in your neighborhood, taking quick walks in your local park, or swimming if you have access to a pool. These activities not only improve insulin sensitivity but also aid in body weight management, a major issue for people with PCOS. Regular exercise promotes overall wellbeing, making it an essential component of PCOS management. India has a wide variety of exercise options, including traditional activities like yoga and local sports and dance styles. Finding a hobby you enjoy can help you maintain a regular workout schedule.

Also Read: Ayurveda Suggestions To Consume Dry Fruits The Correct Way

Stress Management to manage PCOS 

Because of the strong link between stress and PCOS and the hectic pace of life in India, managing stress is essential. Why? Because cortisol has been linked to PCOS and is a key stress mediator. There are practical techniques to manage stress, but its impact in PCOS body composition change remains to be understood. Consider incorporating mindfulness, meditation, or deep breathing techniques into your everyday routine. You may locate your center and reduce the negative effects of stress on your body by meditating on busy days. Deep breathing exercises come in helpful at any time and provide instantaneous relief from tension. Furthermore, mindfulness, a potent technique for managing stress, helps you remain in the present.

Clean, Plant-based Nutrition:

In addition to dietary efforts, several vitamins can help with PCOS symptoms and encourage hormonal balance. Choose ones that incorporate organic Ayurvedic herbs known for their potency in treating PCOS symptoms. The combination of these herbs—Shatavari, Chasteberry, Gokhru, Flax Seeds, Ashoka, and Aloe Vera—helps to improve fertility, lower stress levels, control ovulation, and maintain hormonal balance. A great choice would be to incorporate a pure, plant-based PCOS supplement into your daily regimen. It promotes reproductive health with Shatavari, helps maintain hormone balance with ingredients like Chasteberry and Ashoka, supports regular menstrual cycles with Pomegranate, Fennel, Chasteberry, and Ashoka, improves digestion with digestive enzymes, and supports healthy skin with Chasteberry and Aloe Vera.

Healthy Sleep Habits:

Your best ally in preserving hormonal balance is sleep, especially if you have PCOS. Every night, you should aim for 7-9 hours of restorative sleep. A regular sleep schedule must be established in order for this to occur. Try to have a consistent bedtime and wakeup time each day. Key is consistency. Consider your sleeping surroundings as well. Maintain a cold, silent, and dark bedroom. The ideal sleep environment might significantly impact your PCOS journey. It might be difficult to strike the appropriate balance. However, making sleep a priority is a universal need that cuts across all demographics. Make sleep a priority in your daily schedule, and your hormones will appreciate it.

Yoga and Mind-Body Practices:

Yoga gives a comprehensive strategy for controlling PCOS. Regular yoga practice promotes mental and emotional health in addition to physical health. Yoga positions, together with deep breathing exercises and relaxation techniques, can enhance hormonal balance, lower stress levels, and increase insulin sensitivity. While Balasana eases tension and cramps, Suryanamaskar increases flexibility. Bhadrakonasana fine-tunes hormonal balance and metabolism. Paschimottaasana, Naukasana, and other poses have special advantages for PCOS.