All About PCOS/PCOD

What is PCOS/PCOD?

PCOS (Polycystic Ovary Syndrome) and PCOD (Polycystic Ovary Disorder) are health problems that affect women. They happen when a women’s hormones are not balanced. This can cause problems like irregular periods, weight gain, acne, hair fall.

Difference Between PCOS and PCOD:

PCOD	PCOS
It is a condition where the ovaries produce many immature or partially mature eggs, which later turn into cysts.	It is a more severe hormonal disordre where the ovaries produce excess androgens, leading to multiple cysts.
It mainly happens due to hormonal imbalance, unhealthy lifestyle and stress.	PCOS affects metabolism and overall health, increasing the risk of diabetes, infertility, and heart diseases.
Women with PCOD may have irregular periods, weight gain, and mild hormonal issues.	Symptoms include severe acne, excessive hair growth, irregular and absent periods, and difficulty in conceiving.
It is more common and can be managed with diet, exercise and lifestyle changes.	PCOS requires medical treatment along with lifestyle changes for proper management.

Now, we will look at the symptoms and causes of PCOS/PCOD .

PCOS/PCOD: Causes & Symptoms You Should Know

Causes of PCOS/PCOD

• Hormonal imbalance- When hormones in the body are not balanced, it can affect the menstrual cycle and ovulation.
• Insulin Resistance- The body doesn’t use insulin properly, leading to weight gain and increased diabetes risk.
• Genetics- If your mother or sister has PCOS, you’re more likely to have it too.
• Unhealthy Lifestyle- Poor diet, lack of exercise, and stress can make PCOS symptoms start or get even worse.
• Obesity- Excess weight can lead to more hormonal issues and worsen PCOS symptoms

Symptoms of PCOS/PCOD

• Irregular Periods- Skipped, delayed, or heavy periods.
• Unwanted Hair Growth- Excess hair on the face, chest or back.
• Acne & Oily Skin- Persistent breakouts due to high androgens levels
• Weight Gain- Especially around the belly area, making it harder to lose weight.
• Hair Thinning- Hair fall or thinning
• Infertility Issues- Difficulty in getting pregnant due to irregular ovulation.
• Mood Swings & Fatigue- Feeling low, anxious, or constantly tired.

If you take the right nutrition, you can recover from PCOS/PCOD faster.

Role of Nutrition in Managing PCOD

Eating the right foods plays a major role in managing PCOD symptoms naturally. A balanced diet can help regulate hormones, control weight and improve insulin sensitivity.

Best Foods for PCOD:

1. High-Fiber Foods- Oats, quinoa, vegetables, and fruits help in digestion and blood sugar control.
2. Lean Proteins: Eggs, fish, chicken, tofu, and lentils keep you full and support muscle health.
3. Healthy Fats- Nuts, seeds, avocados, and olive oil help balance hormones.
4. Anti-Inflammatory Foods- Turmeric, green tea, berries and leafy greens reduce inflammations.
5. Probiotic Foods- Curd , Yogurt and fermented foods improve gut health, which is linked to hormone balance.

Foods to Avoid:

• Refined Carbs & Sugar- White bread, pastries and sugary drinks worsen insulin resistance.
• Processed & Fired Foods- Increase inflammation and make symptoms worse.
• Dairy & Excess caffeine- Can trigger hormonal imbalances in some women.

Simple Diet Tips:

• Eat small, balanced meals every 3-4 hours to keep blood sugar stable.
• Drink plenty of water and herbal teas to stay hydrated.
• Focus on home-cooked meals instead of processed foods.

“You can heal with yoga asanas, so let’s see which yoga asanas can help in recovery.”

Heal PCOD Naturally: 10 Must- Try Yoga Asanas

1. One- Legged Downward Facing Dog- Improves blood flow and reduces stress.
2. Lotus Pose- Calms the mind and helps balance hormones.
3. Downward Facing Dog- Stretches the whole body and boosts metabolism.
4. Tree Pose- Improves balance, Focus and concentration.
5. Garland Squat- Strengthens the pelvic area and help digestion.
6. Wide Child’s Pose- Relaxes the lower back and reduce stress.
7. Upward Dog – Improves spine flexibility and reduces fatigue.
8. Pigeon Pose- Opens up the hips and relieves menstrual cramps.
9. Cow Pose- Good for spine health and digestion, reduces stress.
10. Bound Angle Pose- Supports Fertility and strengthens the pelvic area.

Benefits of Yoga for PCOD

Yoga is one of the best natural ways to manage PCOD. It helps the body and mind in multiple ways:

1. Balance Hormones- Certain yoga poses help regulate hormone and improve ovulation.
2. Reduces Stress- Yoga calms the mind, lowers cortisol ( stress hormone), and prevents hormonal imbalances.
3. Improves Blood Circulation- Increase oxygen flow to the reproductive organs, supporting overall health.
4. Helps with Weight Management- Yoga improves metabolism, making it easier to maintain a healthy weight.
5. Regulates Periods- Regular practices can help make menstrual cycles more consistent.
6. Supports Insulin Sensitivity- Yoga reduces insulin resistance, which is a mojor cause of PCOD.
7. Boosts Fertility- Certain poses strengthen reproductive organs and improve the chances of conception.
8. Reduces Menstrual Pain- Gentle stretches ease cramps and discomfort.
9. Improves Digestion- Yoga Supports gut health, reducing bloating and digestive issues.
10. Promotes Overall Well-being- Increase energy, improves mood, and helps you feel more in control of your body.

Treatment & Management of PCOS/PCOD

1.Lifestyle Changes ( Most Effective & Natural Way )

• Healthy Diet- Eat more fruits, vegetables, whole grains and lean proteins. Avoid sugar and processed foods.
• Regular Exercise-Yoga, walking or strength training can help with weight management and hormone balance.
• Stress Management- Meditation, deep breathing, or hobbies can reduce stress and improve symptoms.

2.Home Remedies & Natural Approaches

• Herbal Teas ( Spearmint, Cinnamon or Green Tea)- May help regulate hormones.

• Supplements (Vitamin D , Omega-3, Magnesium, etc) – Can improve symptoms, but consult a doctor first.

• Adequate Sleep- Maintaining a proper sleep routine helps in hormonal balance.

PCOD can be controlled with yoga, nutrition and a healthy lifestyle.Stay consistent and take care of your body!