What is Polycystic Ovarian Disease (PCOD)
PCOD is a condition in which the ovaries contain many immature or partially mature eggs. They, eventually, turn into cysts. Junk food, being overweight, stress and hormonal disturbances give birth to this condition. Common symptoms of PCOD are irregular periods, abdominal weight gain, infertility and male pattern hair loss.
What is Polycystic Ovarian Syndrome (PCOS)
PCOS is a metabolic disorder that is more severe than PCOD. In this condition, the ovaries produce a higher quantity of the male hormone, and this leads to the formation of more than ten follicular cysts in the ovary every month. This stops the release of egg leading to anovulation. Symptoms include hair loss, obesity, and infertility.
Two Different Conditions of PCOD and PCOS
- Causative factors: Polycystic Ovary Syndrome is a disorder of the endocrine system, while PCOD is a condition developed by the imbalance of hormones. It is believed that hormonal imbalances and genetics play an essential role in both conditions.
- Occurrence: PCOD is more common in comparison. Almost one-third of women around the globe suffer from Polycystic Ovarian Disease. Polycystic Ovary Syndrome has a lower number of patients.
- Impact of PCOD & PCOS on pregnancy: Polycystic Ovarian Disease does not lead to infertility in all women and shouldn’t be considered an obstacle towards pregnancy. For women with PCOS, conception can be a challenge due to the hormonal irregularities. Since the levels of androgens in Polycystic Ovary Syndrome are very high, if one falls under the syndrome, conception can become a bit of a challenge.
Symptoms of PCOD/PCOS
- Infertility: This usually results directly from persistent anovulation. Many women who have PCOS have trouble getting pregnant.
- Weight gain and trouble losing weight
- Extra hair on the face and body: Often women get thicker, darker facial hair and more hair on the chest, belly, and back.
- Irregular periods: Often women with PCOS have fewer than nine periods a year. Some women have no periods others have very heavy bleeding
- Anxiety and depression: Due to hormonal changes and unwanted hair growth, anxiety or depression hit harder for the woman suffering from PCOD.
- Obesity-related, such as high blood pressure, heart problems, and diabetes.
- Possible increased risk of breast cancer.
What cause PCOD/PCOS?
- Hereditary: The brutality of PCOD symptoms seems to be mostly identified by elements like obesity. PCOD bears certain things of a metabolic problem because its indicators are partially reversible. Many symptoms of PCOD can continue even though both ovaries are extracted; the ailment may show up although cysts are not present.
- Excess insulin: Excess insulin might increase androgen production, causing difficulty with ovulation. Insulin is the hormone produced in the pancreas that allows cells to use sugar, your body’s primary energy supply. If your cells become resistant to the action of insulin, then your blood sugar levels can rise and your body might produce more insulin.
- Low-grade inflammation: PCOS have a type of low-grade inflammation that stimulates polycystic ovaries to produce androgens, which can lead to heart and blood vessel problems.
Treatment of PCOD/PCOS
1. Foods You Should Eat on PCOD and PCOS
- Fiber: The high fiber diet offers many women who suffers from PCOD and PCOS such as insulin levels, antioxidants which fight to lower the inflammation the food diet such as sunflower, chia, flax seeds. legumes such as chickpeas. berries as raspberries, blueberries and whole oats.
- Lean protein: Eating more lean protein may help weight loss, when it comes to protein sources which includes fish such as salmon, shrimp and tuna. lean poultry as chicken. Plant protein such as beans, peas and tofu.
- Antioxidant: Because women who suffers from PCOD and PCOS shown to have low grade inflammation, elevated inflammatory signals can raise insulin, contributing to worsening of PCOS symptoms. inflammation antioxidants filled foods includes fruits, vegetables, whole grains and unsaturated fats.
- Fruits (strawberries, blueberries, raspberries)
- Vegetables (spinach, kale)
- Whole Grains (whole oats, whole wheat)
- Unsaturated fats (nuts like, nut butters, olive oil, avocado)
2. Foods You Should Avoid in PCOD and PCOS
- Sugar: When you have PCOS you also have a higher risk of getting diabetes. excess sugar will add on to your PCOS weight. Therefore, avoid artificial sweeteners, packaged juices, sugary sweets, and candies.
- Processed Junk: Processed foods contain high amounts of salt and preservatives which aren’t healthy. Junk, fried foods increase the glycemic index and also triggers diabetes. These are the major factors behind obesity.
- Gluten Foods: the people who are suffering from PCOD and PCOS should definitely limit your gluten consumption and if possible, switch to a gluten-free diet. Avoiding gluten foods such as wheat-based bread, pasta or cereals which are very commonly consumed on an everyday basis can help in reducing the inflammation.
Balance Your Exercise
1. HIIT good for PCOS:
HIIT does a better job of correcting insulin resistance. It is a root cause for many PCOS symptoms. Exercise can help to correct insulin resistance and HIIT is especially good at improving the way PCOS women respond to insulin. The women who did HIIT had a 31% decrease in fasting insulin concentrations. It also helps to reduce their body fat percentage. It is also worth noting that it women who do HIIT workouts reduce their belly fat in particular.
2. Pilates Is the Best Exercise For PCOS
- Stress levels can be controlled with Pilates
Stress can play havoc on your body. It has physical manifestations on your health which will give you more stress. to deal with anxiety and stress through movement, breathing, and relaxation. Its ability to control stress is also one of the reasons that Pilates is the best exercise for PCOS.
- Correct your hormonal imbalance
Pilates, is excellent for your hormones. The deep muscle activation is great for your nervous system. This, in turn, leads to better communication between your brain and other parts of the body, regulating the release of hormones. Doing Pilates regularly for four to six months can lead to a significant improvement in your hormone.
- Pilates can help you deal with depression
Depression and low self-esteem are two issues that are not often discussed as a side effect of PCOS. The loss of control over your body and mind can be overwhelming. Regular exercise releases endorphins and makes you feel stronger.