In this article, we will talk about PCOS and it’s symptoms, causes and treatment of PCOS. Polycystic ovary syndrome (PCOS) is a health problem that affects between 8% and 13% of sexually active women. It is a perilous problem that faced by most of the women with hormonal imbalance. However, there is no certain cure to it yet. But there are 2 best ways to dwindle the prospect of PCOS and exercising and diet is one such as well as efficacious. PCOS can trigger high levels of cholesterol in the blood, obstructive sleep apnea and blood pressure will be too high, greater chance of pregnancy complications such as gestational diabetes and pre-eclampsia, a condition that is characterized by high blood pressure that can cause organ damage. Exercise and healthy diet are the 2 best ways to cure PCOS.
Cause of PCOS
- Excessive insulin may increase androgen production, exacerbating ovulation problems.
- Women with PCOS have a type of low-grade inflammation (production of white blood cells to fight with infection). It stimulates polycystic ovaries to produce androgens, which can lead to heart and blood vessel problems, according to research.
- Hormone levels in the ovaries are abnormally high, resulting in hirsutism and acne.
- Specific genes might also be responsible for PCOS.
Symptoms of PCOS
- Depression and anxiety
- Infertility in women
- Type 2 diabetes
- Gestational diabetes or pregnancy with high blood pressure
- Miscarriage or premature birth is very common in PCOS.
- Sleep apena, a disorder in which breathing continously starts and stops.
Treatment for PCOS
Exercises to cure PCOS permanently at home:-
Diet and exercise are the 2 best ways to rehabilitate irregular periods or PCOS. By following a healthy lifestyle, you can patently heal PCOS. You need to exercise atleast 160 minutes a week to get rid of PCOS.
To help alleviate PCOS symptoms, incorporate moderate exercises such as brisk walking, jogging, cycling, or swimming. These exercises improve your body’s insulin spike, lessen your risk of cardiovascular disease and type 2 diabetes. Every day, set aside 30 minutes for cardio. Your body fat and mental health will undoubtedly improve.
Being clinically obese can result in lower back pain and poor posture, so including core training in your programme is absolutely essential. These muscles support the spine, and knowing how to stimulate them ensures that you do not physically harm yourself while exercising. Start working on your pelvic floor muscles if you’re trying to have a baby. These muscles, which are also part of your core, hopefully minimize incontinence, improve reproductive health, and improve pelvic stability, all of which contribute to a healthy pregnancy.
Yoga may help women with PCOS reduce testosterone levels and ameliorate depression and anxiety. According to a study, women who attended just one yoga class three times a week for three months reduced testosterone levels by 29%. Although, any moderate aerobic exercise can result in positive changes in PCOS symptoms and anxiety levels, yoga is useful to individuals of all fitness levels and ages. Yoga includes a mindfulness component that fosters relaxation and mood balance.
HIGH INTENSITY INTERVAL TRAINING
This isn’t so much about exercising for too long and more about doing it correctly. As a matter of fact, it is vital to alternate between short bursts of high-intensity exercise and low-intensity recovery. It not only boosts cardiovascular fitness, but it also assist those with PCOS.
How to get pregnant with PCOS naturally at home?
Don’t fluster if you have PCOS. It can cause infertility but there are huge ways to get pregnant with PCOS naturally. It may be a little more difficult, and you may require additional assistance. But still there are chances for healthy pregnancy.
- Consult your doctor about your weight and body mass index (BMI).
- Begin a healthy eating and exercise regularly.
- To keep track of when you get your period, use an ovulation calendar or an app.
- Examine your blood sugar levels as your blood sugar levels are extremely important in getting pregnant, having a healthy pregnancy, and even in the healthy development of your baby.
How to Treat PCOS with healthy diet?
- Eating the right foods and eliminating certain ingredients may aid in symptom management. A well-balanced diet can help monitor and control your hormones and menstrual cycle. Inflammation and insulin resistance can be exacerbated by consuming unhealthy, extensively preserved foods.
- Artificial sugars, hormones, and parabens are not found in whole foods. These foods have been prepared as close to their natural, unpasteurized state as possible. Whole foods that you can include in your diet include fruits, vegetables, whole grains, and legumes.
- Escalate intake of protien in your diet as well as balanced carbs as it aids in producing insulin.
- Enhance your iron intake such as adding spinach, eggs, and broccoli to your diet as superfluity of blood can be due to iron deficiency.
- Add some fibre as it is very essential for proper digestion.
- Caffeine consumption may be associated with changes in oestrogen levels and hormone behaviour. Try an alternative, such as herbal tea, to boost your energy. The probiotic properties of kombucha may also be beneficial.
Hence, diet and exercise are the 2 best ways to get rid of PCOS naturally at home.