PCOD (also known as PCOS or Polycystic Ovary Syndrome/Diseases) is a condition where women go through hormonal imbalance causing highly irregular periods, acne, facial hair growth, and excessive weight gain. Medication for PCOD is often Metformin (diabetes medication) and/or birth control pills.
While medication can help to a reasonable extend (say 40%), the MOST IMPORTANT thing to manage PCOD (say 60%) is a fitness routine – and your gynaec will readily agree!
PCOD is caused because of the high amount of the male sex hormone – testosterone in the body. This can happen for a variety of reasons – such as an imbalance of the hormones in the brain and ovaries. PCOD usually happens when a hormone called LH (Luteinizing hormone secreted from the pituitary gland at the base of the brain) or levels of insulin (from the pancreas) are too high. Elevated levels of these hormones (LH or Insulin) cause the ovaries to make extra amounts of testosterone, thereby resulting in facial hair growth and irregular menstrual cycle.
PCOD and related symptoms can be managed to a great extent with the help of a proper diet plan and exercise routine. Since PCOD is often related to low insulin sensitivity (hence metformin medication for PCOD) of the body, your diet should be devoid of processed carbs. Include more complex carbs and higher amount of fiber in the diet. Dietary fat is essential for maintaining hormonal balance; include more of unsaturated fat in your diet. However, make sure you do not go on a calorie surplus (calorie intake more than expenditure) while doing so, as fat is very rich in calories. Also, avoid unhealthy fat such as transfat.
When it comes to physical activity, resistance training does wonder to PCOD. Resistance training with the right amount of cardiovascular exercise will improve insulin sensitivity and also the hormonal balance in the body. Resistance training is any exercise that puts muscle fibers across a resistance, through which micro-tears are formed in muscle fibers. The body rebuilds these muscle fibers (if the diet is proper) thereby improving the metabolism and other vitals of the body. Women at yesteryears are used to such resistance training viz – home chores such as lifting weights, grinding masala on an Ammi-kallu, powdering grains on Ural, griding grains in Ara-kallu, taking water from well etc!
In a nutshell, PCOD can be managed with a calorie deficit diet (less processed carbs and more unsaturated fat) and resistance training
Published : [email protected] - 01/24/2020
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