Polycystic ovary syndrome (PCOS) It is an endocrine disorder that affects approximately 5% of all women.It occurs amongst all races and nationalities, is the most common hormonal disorder among women of reproductive age (12-45years old), and is a leading cause of infertility.
The principle features are obesity, anovulation (resulting in irregular menstruation), acne, and excessive amounts or effects of androgenic (masculinizing) hormones. The symptoms and severity of the syndrome vary greatly among women. While the causes are unknown, insulin resistance, diabetes, and obesity are all strongly correlated with PCOS.
Poly Cystic Ovarian Disease is a reproductive disorder, or to be more precise a disorder that affects the reproductive tract. In each monthly cycle, one of follicles grow in the ovaries and ripen to deliver an egg, called an ovum. This ovulation process is stimulated by bodily hormones. On account of individual hormonal imbalances, sometimes, these follicles could just refuse to release an egg. Subsequently, the ovary gets full of immature follicles; these are termed cysts and the condition is referred to as Poly Cystic Ovarian Disease (PCOD). The condition is characterized by an excess, or build up of cysts in the ovaries. PCOD, sometimes also referred to as PCOS (Poly Cystic Ovarian Syndrome) is characterized by excess of small cysts in the ovaries.
Diet for PCOD Well, the non-obese women with PCOS problem who get regular periods may eat a balanced diet with approx. 50-55% of calories from complex carbohydrates( whole grains, fruits and vegetables) and 20-30% from lean proteins( egg whites, whole pulses and low fat dairy products). However, an obese patient with insulin resistance may need to lower the carb intake to 40% and replace the carbohydrates with healthy mono unsaturated fats like omega 3 fatty acids (flax seeds, olive oil and fish). The diet plan should be tailored as per individual requirement and degree of insulin resistance and the effectiveness of the diet plan may be determined by factors such as improvement in menstrual cycle regularity, weight loss or decreased insulin levels.
Yoga Asanas for PCOD / PCOS Down the years, it has been found that Yoga is the only recourse left to PCOD / PCOS sufferers. Yoga is a holistic science and art of living. This is because routines Yoga consisting of asanas (poses), pranayamas (breathing techniques) and kriyas (cleansing exercises) prescribed in Yoga help tone up the whole system. There are certain fixed Yoga asanas (poses) like the sitting, standing and supine poses that haven proven to greatly help PCOD / PCOS patients. In general, the Yoga program for PCOD / PCOS is as follows:
� A series of Yoga asanas (poses). While there is no exact pose or exercise that is known to help heal PCOD / PCOS, experience tells us that some of the poses � if done regularly � sitting, standing and lying on the back, over time yield the desired results. But, you should make sure to avoid all the inverted poses.
� Practice lots of Pranayamas (Breathing Exercises) in a slow, unhurried, relaxed rhythm. You may breathe at your own slow pace, or inhale and exhale to the count of 3 or 4. But do this very slowly and avoid straining or putting pressure on your lungs. The recommended pranayamas (breathing exercises) for PCOD / PCOS women are Mild Kapalabhatti (Skull Cleansing), Anuloma-Viloma (Alternate Nostril Breathing) and Ujjayi (Ocean Breath).
� You should also practise Nispanda Bhava (Unmoving Observation) and Shavasana (Corpse pose) 2 � 3 times every day. These will definitely help since PCOD / PCOS victims are, by and large, tense and stressed out. Subsequently, they need plenty of relaxation.
� Finally, let your diet be Yogic and Sattvic. This essentially means pure and predominantly vegetarian, with lots of seasonal fruits, sprouts, fresh salads and dried fruits. Steer clear of milk and milk products, particularly cheeses and butter, all confectionery products, fatty, fried and spicy foods, cigarettes and alcohol
Likewise, avoid stress and tension, so try and avoid all stressful situations. Even if difficult, you will find that taking the trouble and making a few short term sacrifices will benefit you enormously in the long run.
Related / reference Website:
Polycystic ovary syndrome - Wikipedia, the free encyclopedia
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