Many women suffer from worldwide that is polycystic ovarian disease or PCOD. PCOD can be a challenge but don’t worry I am going to tell you how to manage and potentially help improve this condition. PCOD is a hormonal disorder common among women at the reproductive age. Women suffering from PCOD may have infrequent or prolonged menstruation and higher levels of male hormones. It may cause multiple small cysts in the ovary leading to various health issues including infertility. Now let’s see how to treat PCOD naturally.
First, manage your diet
Women with PCOD are often found to have higher than normal insulin level. A diet high in refined carbohydrates such as starchy and sugary food can cause insulin resistance. Therefore, avoid processed and refined foods such as white flour, sugar, varieties of breads, and pastas. Here how you should plan your diet Start your day with a glass of lukewarm water. Infuse half a lemon juice in that and a spoonful of honey. Have fruits like apples, oranges, bananas, grapes, or have a glass of milk between your lunch and breakfast.
For lunch, opt for a nutritious bowl of steamed vegetables seasoned with vegetable oil or butter and salt. Have whole wheat chapati, jowar ragis, rotis, and complement the meal with a refreshing glass of buttermilk. Have light snacks in the late afternoon like poha or fruit juices. Your dinner should be light and you should have dinner at least two hours before sleep.
Dinner should have preferably soups and salads. Create a salad using fresh vegetables like tomatoes, carrots, beetroots, and sprouted moong or gram. In addition to a well-balanced diet, certain foods can provide added benefits for managing PCOD. Consider including nutrient-rich options such as spinach and other dark, leafy green vegetables. Broccoli, cauliflower, and berries like blueberry, blackberries, and cherries. Incorporating nuts like flax seeds, sunflower seeds, and pumpkin seeds can also be beneficial.
Remember to avoid excessive fat, spicy foods, strong tea, coffee, white sugar, white flour, and refined cereals. Avoid smoking and drinking in any case. Stay hydrated by drinking at least 8 to 10 glasses of water each day as proper hydration is essential for overall well-being. Include curd in your daily meal and definitely buttermilk which we have mentioned.
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Second step is Exercise
Regular exercise will regulate your menstrual cycle and improve insulin sensitivity. So, practice these following asanas regularly.
- Vajrasana. Sitting in this posture would aid digestion and metabolism and reduce abdominal fat.
- Pariyankasana. This reclining pose helps regulate hormonal balance and reduces stress level.
- Matsyasana, called as fish pose. It stretches the abdominal muscles, stimulates the thyroid gland, and helps elevate menstrual irregularities.
- Ushrasana. This Ushrasana or camel pose opens up your chest and abdomen, improves digestion, and strengthens the reproductive organs.
- Matsyendrasana. It increases the flexibility of the spine, massages the abdominal organs, and stimulates the ovaries.
- Paschimottanasana. This seated forward bend stretches the lower back and pelvic region, promoting hormonal balance and reducing menstrual discomfort.
- Bhadrasana. It can be done either in lying down position or in sitting position. This asana helps stimulate the ovaries and improves blood circulation in the pelvic area.
- Balasana. This Balasana helps release tension, relaxes the mind and body, and promotes hormonal balance.
- Pavanmuktasana, known as wind releasing pose. It aids digestion, releases bloating, and reduces abdominal fat.
- Viparita Karani. This pose increases blood circulation in the pelvic region, reduces stress, and balances hormones.
- Abdominal Breathing or Namari Pranayama. Deep abdominal breathing and a deep breath technique helps calm the mind and reduce stress and balance hormone levels.
I suggest you practice all these asanas or even any one of these asanas every day. It can help you overcome PCOD quickly.
Know more about PCOD on, https://www.pacehospital.com/pcod-polycystic-ovary-disease-cause-symptoms-and-treatment
Third, Stress Management
PCOD can be a stressful condition to manage and engage in mindful practice like meditation can help manage your stress level. Understand one thing more, sleep, a good sleep has a very strong impact in managing this problem PCOD.
Follow all these tips and you can definitely get a very positive result. And above all, most important is to stay happy always. Stay positive and stay happy all the time.