The PCOD life
The PCOD life
The PCOD life
The social lifestyle of females has improved in these past years but the physical lifestyle has deteriorated to an extent that most of the females are facing reproductive disorders and menstrual irregularities. PCOD is one such menstrual-related disease that is observed among most teenage girls. PCOD stands for a polycystic ovarian disease which means that cysts(semi-solid membranous tissue) are formed in the ovaries leading to other diseases. Basically, the ovaries of women with PCOD start releasing androgens(male hormones) in the body leading to production of immature or partially mature eggs which turn into cysts.
Prolonged PCOD can also cause:
- Irregular periods leading to infertility
- Body shaming issues
- Eating disorders (anorexia, bulimia)
- Irregular blood pressure
- And other metabolic diseases
- Unnecessary hair growth on the body
- Facial hair growth and acne
- Hair loss from the scalp
- Mental stress and frustration
There are many reasons that can cause PCOD few are mentioned below:
- A very sedentary inactive lifestyle.
- Deficiency of vital nutrients in the diet and lack of fiber in the diet.
- Improper sleep-wake cycle.
- Hormonal imbalance due to factors like stress and overeating.
- Obesity is also a reason that can cause PCOD.
- Insulin resistance also plays a role.
- Excess production of male hormones in the system.
- Irregular menstrual cycle(period cycle).
After knowing all these factors that can cause PCOD what next we need to understand is, how to avoid getting diagnosed with PCOD and how to manage PCOD:
- Eat well-balanced meals including all food groups in proper proportion.
- Avoid refined and processed flour and food packets.
- Avoid fried foods and sweet bakery products which will help in weight reduction.
- Restrict the calories in your diet and increase the protein intake.
- Include green vegetables and at least 2 seasonal fruits for daily consumption.
- To increase the fiber intake, eat whole grains and pulses along with all kinds of vegetables. E.g., oats, bajra, jowar, ragi, sago, spinach, drumsticks etc.
- Avoid the use of all-purpose flour and start using soya flour, millet flour, and multigrain flour.
- Prepare fresh chutneys using coriander, coconut, plant seeds, mint, and other ingredients instead of ready-made fancy dressings and sauces.
- Perform exercise on daily basis for at least 30-45 minutes and add any muscle workout 3 days a week.
- Breathing practice, pranayama, and meditation will help a lot in the hormonal balance and purification of the system.
- The sleeping pattern and sleeping hours affect a lot on the hormonal balance so have a fixed resting period.
- Restrict screen timing for the day and avoid any screens before half an hour of sleep.
- Drink turmeric milk to help get good sleep.
- Drink plenty of fluids and at least 3 liters of water every day.
- Worry less and indulge in recreational activities to avoid unnecessary tension. Play cards, spend time with nature, do cycling, make art, learn to play an instrument, or write down in a journal.
Listed down are some snack options that PCOD patients can munch on:
- Makhana bhel
- Mamra bhel (puffed rice)
- Vegetable frankie ( avoid all-purpose flour for roti)
- Cold pasta salad ( prefer pasta made from wheat or semolina)
- Roasted soya beans
- Hummus and brown bread
- Curd cucumber bites
- Roti pizza (add lots of vegetables)
- Mix fruit bowl
- Oat’s porridge
- Nutrition bar prepared using pumpkin seeds, sunflower seeds, sesame seeds, and flax seeds
Recovering from PCOD requires a well mindset and lifestyle changes, medications should only be taken under doctor’s prescription and constant follow up should be accounted with your dietitian.
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Very much informative 👍🙏 keep it up and do more better in future Life