PCOD is not a disease !
With the change in our lifestyle and increased stress levels, 1 in 10 women is diagnosed with PCOD. PCOD is short for Polycystic Ovary Disorder is a prevalent disorder in the women of reproductive age. The underlying cause of PCOD is a hormonal imbalance which occurs due to a variety of reasons like unhealthy lifestyle and eating habits, anxiety, stress, and depression. Women with this disorder have an irregular menstrual cycle and higher levels of male hormones “androgens” due to which it contributes to infertility. Due to higher levels of male hormones, these women can experience acne and excess hair growth on the upper lip, chin, and on the lower abdomen. PCOD can result in increased insulin resistance thereby leading to an increased risk of developing Type2 diabetes. Weight gain is one of the consequences of PCOD which leads to obesity. Unfortunately, women with this disorder also have great difficulty in losing weight.
Foods to be included in diet:
High fiber foods are highly recommended for women diagnosed with PCOD like, millets and multigrain flour.
Green leafy vegetables are a source of vitamins and rich in iron, calcium, potassium which contribute towards managing the symptoms of PCOD like improved thyroid functioning which is crucial for better hormone balance.
Colored vegetables and fruits are high in antioxidant and act against the harmful effects of stress.
Foods with high omega three fatty acids like nuts.
Goods with low Glycemic Index: High levels of sugar aggravate the condition and are a big “no-no.” Implement your diet with non-starchy vegetables, beans, sprouts, and lentils.
Foods to avoid: Canned juices, sweetened drinks, sodas, starchy vegetables like potatoes, and corn. Refined sugar and processed foods like pasta, white bread, cookies, cakes, and potato chips.
Yoga: A remedy for PCOD
We know that yoga is a unified form of exercise which works on our whole body. From weight loss to stress handling, Yoga can keep our body and mind in shape. The following are some asanas which prove beneficial to cure or prevent PCOD:
Baddha konasana (Bound Angle Pose): This asana stimulates abdomen, ovaries, bladder, and improves blood circulation in the lower abdomen organs. It gives relief from mild depression, anxiety, and irregular menstruation.
Bhujangasana (Cobra pose): This asana improves and deepens breathing. It tones the ovaries and the uterus, helps in menstrual disorders, stimulates appetite, alleviates constipation, and is beneficial for all the abdominal organs.
Naukasana (Boat pose): It strengthens the abdominal muscles and spine, stimulates thyroid gland and kidneys, thereby relieving stress and improving digestion.
Ardha Matsyendra asana (Seated Half Spinal Twist): This asana is an answer for infertility as it massages and hence stimulates the lower abdomen organs and even decreases menstrual discomfort.
Padmasana (Lotus pose): It stimulates organs in the abdomen, bladder and most importantly calms the brain. Its benefits included natural childbirth and decreased menstrual discomfort.
Marjari pose (Cat stretch): This dynamic asana massages spine, belly, and internal organs and hence aids in digestion.
Parsarita Padottanasana (Wide leg stretch with forwarding bend): It strengthens the spine, and tones the abdominal organs. Stimulates the blood circulation to the brain and hence calms the mind and relieves stress.
Chakki Chalanasana (Churning the mill): This asana is excellent for toning the nerves and organs of the pelvis and abdomen. It is beneficial for regulating the menstrual cycle.
Nauka Sanchalanasana (Rowing the boat): It has a positive effect on the pelvis and abdomen and releases energy blockages in these areas. It is especially useful for gynecological disorders like PCOD and also removes constipation.
Supta Udarakarshanasana (Sleeping abdominal stretch pose): This asana stretches the abdominal muscles and organs and hence improves digestion.
Matsyasana (Fish pose): This asana stretches the intestines and abdominal organs and is useful for all intestinal disorders. It regulates the thyroid gland, and the blood circulation is diverted to the pelvic organs due to the pressure of the feet on the thighs.
Shavasana (Corpse pose): It relaxes the complete body and calms the mind. It relieves stress and increases body awareness.
PCOD is not a disease that needs a cure but a disorder which requires a severe lifestyle change to get rid of it. A lifestyle which involves regular exercise and healthy eating can keep you away as well as can help you be freed from this terrible disorder.
This Article Written by Dr. Nidhi Khurana, Certified Yoga Trainer by Bodhi Yoga Academy