PCOS aka Polycystic Ovarian Syndrome is not just about having multiple cysts on your ovaries, as the term may suggest. PCOS is really an umbrella term for the collection of symptoms that are associated with a specific hormonal imbalance, low-grade inflammation, obesity, and insulin resistance. Integrated wellness can have a positive impact on the treatment of PCOS by addressing the underlying factors that contribute to the condition. You can (to a large extent) manage this illness by making certain lifestyle modifications.
In this regard, Dr. Ushakiran Sisodia, who is a Registered Dietician and Clinical Nutritionist- Diet and Nutrition, at Nanavati Max Super Speciality Hospital said, “It is important to note that PCOD is irreversible and should be evaluated by a trained gynaecologist or endocrinologist or both. At the same time, a strategic diet plan can help women manage and alleviate symptoms of PCOD.”
“Adopting a nutrient-dense diet, rich in fiber and low in processed foods, can help maintain hormonal balance and support metabolic function. Including anti-inflammatory foods, maintaining a balanced intake of carbohydrates, and staying hydrated are also key to chart a diet plan. Most important factor is to consult with a doctor and nutritionist who can help devise a tailored diet plan as per the gravity of your condition,” he further added.
Tips To Overcome PCOS Effects On Skin:
Dr. Blossom Kochhar, who is a Celebrity Aromatherapist, Founder of Blossom Kochhar Aroma Magic and Chairperson, Blossom Kochhar Group of Companies said, “First thing I would like to say is that PCOS can be reduced by making changes to your daily lifestyle. However, I would suggest that you consult a doctor before you may make any changes to your eating, drinking, and sleeping habits.”
Here are a few tips, suggested by her that may be helpful for you to overcome the effects of PCOS on skin that you may follow:
- Gentle Cleansing: Use a gentle, pH-balanced cleanser to clean your face twice daily. Avoid harsh scrubbing, as it can irritate the skin.
- Non-comedogenic Products: Choose skincare and makeup products labeled as “non-comedogenic” to prevent clogged pores and acne breakouts.
- Hydration: Keep your skin well-hydrated by using a moisturizer suitable for your skin type. This helps maintain a healthy skin barrier.
- Sun Protection: Always wear sunscreen with at least SPF 30 to protect your skin from UV damage and prevent dark spots and hyperpigmentation.
- Avoid Harsh Treatments: Avoid aggressive skincare treatments like chemical peels or harsh exfoliants, as they can worsen skin issues caused by PCOS.
Apart from these skincare tips, she advised to always get regular checkups done, engage in any activity that will help reduce stress, get adequate sleep, eat a balanced diet and do regular exercise to manage weight and stress.
Strategies To Effectively Manage PCOS:
Dr. Manoj Kutteri who is the Medical Director and CEO at Atmantan Wellness Centre listed down some strategies to help you effectively manage Polycystic Ovary Syndrome (PCOS)
- Diet and Nutrition: The diet should include high fiber and low carbohydrate foods which help to combat insulin resistance by slowing down digestion and reducing the effect of sugar on the blood. While focusing on whole, unprocessed foods that aim to balance blood sugar levels and manage insulin resistance, which is commonly associated with PCOS, we also prescribe foods rich in fiber, lean proteins, and healthy fats while eliminating refined sugars and carbohydrates. Along with this, natural pre and probiotics in the diet to eliminate the pathogens and re-inoculate the friendly bugs (microbiome) in the gut. Additionally, the diet is also supplemented with natural herbal formulations that help block the androgen formation in the body and enable the HPA (Hypothalamic-Pituitary-Adrenal) Axis and HPO (Hypothalamus-Pituitary-Ovarian) Axis to balance better.
- Movement, Exercise, and Physical Activity: Regular physical activity is crucial in managing PCOS. Exercises should incorporate aerobic, strength training, and activities to improve flexibility and reduce stress. Exercise modulates the HPOA to improve sex hormone disorders and increase ovulation and pregnancy rates in patients with PCOS infertility.
- Stress Management: Chronic stress can exacerbate PCOS symptoms. Stress reduction techniques such as meditation, deep breathing exercises, yoga, and mindfulness practices. These can all help regulate hormone levels and improve overall well-being.
- Adequate Sleep: A regular sleep schedule should be implemented so as to ensure sufficient restorative healing. The lack of sleep can negatively affect the hormonal balance and glucose metabolism in our bio-system and these are also the key areas affected by PCOS.
- Mind-Body Practices: Integrate mind-body approaches from the schools of Ayurveda and Naturopathy such as Abhyanga, Kashayavasthi, Mathravasthi, Udwarthanam, acupuncture, energy healing, mediation, counseling, etc. into your routine as these powerful practices can help improve and manage inflammation, hormonal imbalances, regulate the menstrual cycle and reduce stress!
- Herbal and Natural Remedies: Some herbs and supplements, such as Vitex, Turmeric, Berberine, Cinnamon, Black Cohosh, Salacia reticulata and Omega-3 fatty acids etc., are known to have positive effects on PCOS symptoms.
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