Navigating PCOS: An expert home-based guide to combat the ovarian disorder

As someone who deals with Polycystic Ovary Syndrome PCOS the challenge to maintain optimal weight is real Addressing the issue many Bollywood celebrities like Masaba Gupta Sara Ali Khan Shruti Hassan and Sonam Kapoor opened up about their battle with PCOS shedding light on how it affected their mental and physical wellnessPCOS mars four out of seven women worldwide ndash reveals Dimple Jangda a Mumbaibased gut health coach who has guided several women out of this hormonal dysfunction With six years of experience in Ayurveda and naturopathy Jangdarsquos body of work has expanded from identifying the root cause of PCOS to solving it with the right approach involving healthful food and lifestyle choicesWhile Masaba revealed on Instagram how fitness helped her combat the disorder PCOS continues to be a major issue that affects fertility appearance physical and mental wellness To gain a thorough understanding of this condition Middaycom visited Jangdarsquos clinic in Bandra and learnt homebased remedies on tackling PCOSDimple Jangda is a TEDx speaker ayurvedic health coach and founder of Prana Healthcare Center in BandraA rollercoaster of emotionsFirst things first ndash stress levels go off the roof when yoursquore dealing with PCOS It is an underlying side effect that impacts moods leaving women jittery and strained Asna Azhar a 29yearold digital marketer from Andheri began to notice how her mood swings worsened as her ovarian dysfunction got more pronouncedldquoIll be fine one moment and then suddenly be incredibly frustrated with no control over the situation The next minute ndash Irsquoll be fine again as if nothing happened Sometimes if Im planning the errands I need to run the next day I feel very optimistic about getting out to get things done but then Ill wake up and be in a horrible mood and not even want to step one foot out of the houserdquo Asna recounts her mood oscillations while dealing with PCOSTemper tumult just becomes a part of living with PCOS This brings us to the question ndash What causes this malfunction in a womanrsquos ovaries that directly impairs her mood Dimple lays out the root cause of PCOSUndigested oestrogen leads to PCOSVarious endocrine glands are responsible for producing hormones in the human bodyWhen it comes to a womanrsquos body it secretes oestrogen during the first 15 days of the period cycle to boost her femininity During the next 15 days ie the end of the ovulation date to the start of the period progesterone a hormone that supports menstruation is released to prepare the body for pregnancyDimple breaks down this complex phenomenon that enables a woman to conceiveThe first 15 days of the period cycle is when a woman is ready to conceive If she has not conceived for some reason the body takes a cue to stop producing oestrogen and produces more progesterone While the body is producing these chemicals ndash it requires a process to break them down in order to maintain a hormonal equilibriumIf this balance is not met ndash it leads to hormones brimming over the edge For instance take the case of pumping fuel in your vehicle If you constantly keep fueling your car without putting it to use ndash you will end up with chocablock in the fuel tank Similar is the case of oestrogen in a womanrsquos body If the body fails to break down oestrogen ndash it begins to spill all over the placeThe undigested oestrogen goes on to pile up like toxic waste with no proper disposal Additionally the body begins to produce more androgen male sex hormone which leads to an irregular period cycle Such pentup levels of hormones lead to PCOS PCOD infertility gynaecological disorders explains DimpleNot only this but it also leads to the formation of fibroids muscular tumours that grow in the wall of the uterus cysts abnormal pockets of fluids and tumours in the uterus People with excessive oestrogen in their body are often prone to developing fibroids outlines Dimple Now that we know the underlying factors that trigger PCOS we dig into the symptoms that reveal the presence of the disorderHirsutism mood swings acne ndash Signs of PCOSNot every individual with PCOS will experience all of these symptoms and the severity of symptoms can vary Common symptoms of PCOS include1 Women with PCOS often have irregular periods or may experience fewer than eight menstrual cycles in a year2 PCOS can lead to problems with ovulation causing difficulties in conceiving3 The ovaries may develop small cysts which are not harmful but can contribute to hormonal imbalances4 Increased levels of androgens male hormones may lead to excessive hair growth on the face chest back or other areas where men typically grow hair5 PCOS can cause malepattern baldness or thinning of the hair6 Elevated androgen levels may contribute to acne and excessively oily skin7 Many individuals with PCOS experience weight gain or have difficulty losing weight8 Some women may develop dark patches of skin particularly on the neck groin and underneath the breasts This is known as acanthosis nigricans9 PCOS can cause fatigue and low energy levels10 Hormonal imbalances associated with PCOS can contribute to mood swings and depressionHow to tackle PCOS with food and fitnessSwitch off the tapAccording to Dimple paying careful attention to your dietary choices can significantly contribute to overcoming the complexities of conditions such as PCOS ldquoThe minute you stop eating the trigger foods and feeding your diseases ndash your body starts repairing itselfrdquoA woman battling PCOS should curb the consumption of oestrogen from other animalbased food sources Seafood meat and eggs inherently carry these hormones which become a menace for those inflicted by PCOS Dairy products are also another big source of oestrogen informs Dimple Additionally packaged and processed foods should be avoided as they tend to mess up the endocrine glandsSnacks for women dealing with PCOS Roasted makhanas banana chips chakki peanut chikki rajgira chikkiFix lifestyle choicesMaintaining a balanced and nutritious diet is crucial Incorporating whole foods lean proteins and complex carbohydrates can help regulate blood sugar levels which is particularly important for individuals with PCOS as they may be insulinresistantEating meals at the right time and following intermittent fasting also becomes crucial in PCOS management The body requires 6 hours to break down the food that we eat ndash thus it is important to not overfeed it and stick to eating at regular intervals Avoiding processed foods and excessive sugar intake is also recommendedRegular physical activity is another cornerstone in managing PCOS Engaging in a consistent exercise routine not only aids in weight management but also helps improve insulin sensitivity reducing the impact of insulin resistance associated with PCOS A mix of aerobic exercises and strength training can be beneficialKeep stress at bayIn addition to dietary and exercise modifications managing stress is paramount for individuals with PCOS Chronic stress can exacerbate hormonal imbalances and trigger symptoms Adopting stressreducing practices such as mindfulness yoga or meditation can contribute significantly to overall wellbeingDimple opines that the sleep cycle plays a major role in the regulation of hormones Thus it should be fixed and is not to be fiddled with Adequate and quality sleep is equally vital as disrupted sleep patterns can further disrupt hormonal balance By addressing these lifestyle factors collectively individuals with PCOS can empower themselves to navigate the challenges posed by the conditionDo not go by what fellow PCOS patients say or doManaging PCOS is far from a onesizefitsall endeavour as its more like a personalised puzzlesolving journey Recognising that each individual with PCOS is unique in their symptoms experiences and needs a tailored approach becomes imperative The complexity of this condition demands a nuanced strategy considering factors such as hormonal fluctuations metabolic variations and lifestyle disparities