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Are you suffering from irregular periods and facial hair growth? If yes, then these symptoms may indicate that you have PCOS. PCOS is a polycystic ovarian syndrome that causes the enlargement of ovaries and hormonal imbalance in a female.
So, if you are suffering from the same, you need not panic about your condition. This condition can be managed with your day-to-day activity. You can reduce your symptoms through lifestyle changes like exercising and eating healthy food.
However, if you are unaware of what exercises you should start with or what food items will help you, then don’t worry as we are here for the rescue. We have articulated this blog to guide you regarding the exercises and foods that can help you manage your PCOS.
List of food that helps in managing PCOS
One who is suffering from PCOS has high insulin hormone levels. This hormone is produced by the pancreas and helps in turning glucose into energy. So, to manage PCOS insulin levels should be managed and this can be done by altering your diet. The diet for PCOS should be such that it can manage insulin levels, maintains weight, provides nutrition, and help people with PCOS feel better.
The diet for PCOS includes whole grains, food with a low glycemic index, plant-based proteins, and anti-inflammatory foods.
These are:
- Leafy green veggies
- Grapes, apples, plums, broccoli, avocado
- Fishes like tuna and salmon
- Brown rice, rye, oats, barley
- Coconut
- Green tea
- Fresh herbs, olive oil, flax seed oil
- Dried beans, lentils
- Nuts like almonds and walnuts
- Egg whites
Apart from these, there are some foods that need to be avoided.
These are:
- Starchy vegetables
- Dried fruits
- Fried and fast food
- Snack foods
- Full-fat dairy
- Sugary fruit juice
- Ice creams, chocolate, candies
- Artificial sweetening agents
- Cakes, pastries, soda, cookies
Manage PCOS by Managing weight
Besides food, PCOS can also be managed by maintaining weight. This can be attained by various exercises. Although not every female with PCOS is overweight. Here is a list of some exercises and yoga postures that can help you to manage PCOS.
Jumping jacks
These keep the whole body engaged. From your arms to your toes whole body is in motion. Also, these are easy to do and are effective if done in the correct manner. Always remember, it’s now about how much or how long you exercise it’s about doing it correctly.
Squats
This can help in maintaining insulin levels by increasing the body’s metabolism. This exercise also boosts muscle mass which further helps in metabolism.
Skipping
We all are familiar with this exercise. We all have played it as a game in school times as well as have to lose weight. This is a cardiovascular exercise that involves the whole body. It can help in tackling hormonal levels and maintaining body weight.
Managing PCOS through Yoga
Yoga in PCOS helps in relieving stress, promotes weight loss, reduces testosterone levels, boosts fertility, and regulates menstruation.
Here are a few asanas that will help you lose weight and manage PCOS at the same time:
- Setu bandha Sarvangasana (Bridge pose): This pose helps in regulating the secretion and functioning of the thyroid gland which in turn relaxes the organs present in the abdomen.
- Naukasana (Boat pose): It also helps in the proper functioning of the thyroid gland thus helping in maintaining hormonal levels.
- Surya namaskar (Sun salutation): It helps in losing weight around the belly and helps in maintaining the menstrual cycle.
- Kapalbhati pranayam: This reduces stress, increases blood circulation, and helps in losing weight. Furthermore, it helps in maintaining insulin levels.
- Shavasana (Corpse pose): It calms the mind and body and relieves stress.
- Bhujangasana (Cobra pose): It keeps the body flexible and helps in reducing weight.
- Balasana (Child pose): It is an extending and stretching pose that helps in maintaining PCOS.
- Baddhakonasan (Butterfly pose): It regulates the ovaries’ function and thus helps regulate menstruation. This works on muscles present in the inner thighs and in the abdomen.
- Marjariasana (Cat pose): This pose helps in strengthening the spine and in females, this helps in ensuring parturition and in dealing with menstrual cramps.
Summing Up
In the nutshell, PCOS can’t be cured but it can be managed or regulated through the aforementioned lifestyle changes that help in maintaining weight and hormonal levels. Hence, if you are suffering from PCOS you need not panic, just maintain a healthy lifestyle.
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