By Nikita Mayuresh | Posted on November 30, 2018

Have you noticed that you become irritated, cranky, bloated, or otherwise unwell before your period begins? The patterns of your menstrual cycle, and the symptoms you feel during each phase, are some of the best indicators of your health. Having periods at regular intervals with no irritability, breakouts, or cramps is a sign of great health.. When you have Polycystic Ovarian Syndrome, the irritation you feel might feel insurmountable, but there are simple lifestyle changes you can make to maintain your hormonal balance and sail through your next period with ease.

What does PCOS mean?

PCOS means that there are more than one follicles or cysts in your ovaries that did not develop into a mature egg. A female body releases a single egg during each of her menstrual cycles. This single egg is formed from one of the follicles created during the follicular phase of the menstrual cycle. One or two of these follicles mature and form the egg, which is either fertilized or released if not fertilized.

PCOS is generally caused due to improper lifestyle, nutrient deficiency, insulin resistance, and mainly due to the accumulation of visceral fat on top of the ovaries. This suffocates them and disturbs their normal functioning. Women who lead sedentary lifestyles usually face this problem. Consumption of junk food and processed sugars also contribute significantly to PCOS.

Symptoms of PCOS

Generally, women discover that they have PCOS/PCOD when they are unable to conceive. At that time, they might visit a doctor, who will likely prescribe folic acid and other medicines, and advise the patient to follow a healthy diet and exercise regularly.There are many symptoms that we can ignore due to the busyness of everyday life:

1. Acne /Breakouts before periods

2. Weight Gain

3. Bloating

4. Cramps during menses

5. Backache during or before menses

6. Irritability

7. Fat gain in belly region, especially the lower belly

8. Swelling

9. Heavy Bleeding

10. Irregular Menses

If you are experiencing these symptoms, losing weight and improving your lifestyle habits will be highly beneficial.

7 Natural ways to maintain Hormonal Balance for PCOD and PCOS

1. Practice Yoga

Yoga does far more for our body than just building muscle and increasing flexibility. Yoga asanas such as Marjariasana, Pawanmuktasana, and Surya Namaskars can be practiced daily to improve the health of your reproductive organs by opening up your pelvic area, releasing toxin buildup, and lowering harmful stress levels. Additional yoga poses for PCOS can be found here!

Remember that being regular with your Yoga routine is important.

2. Meditate regularly

Constant stress and anxiety are one of the main causes of weight gain and PCOS. The stress hormone, cortisol, interferes with proper assimilation of nutrients in our body. Mediation helps us calm down, and helps our body and mind build resiliency to remain happy and productive in the face of stress.

3. Practice Sudarshan Kriya daily

Sudarshan Kriya is best for deep relaxation, removing negativity of the day and what not. It is the gift which we have got to improve our physical, mental and spiritual health. You can also practice Yoga Nidra after Kriya for even a deeper relaxation than sleep.

4. Practice Nadi shodhan pranayama (Alternate nostril breathing)

This pranayama is best if you want to bring balance into your body and mind. It helps remove deeply-accumulated toxins and balance your hormones.

5. Eat healthy (sattvic) food often, and include ghee

Try eating 8 small meals a day helps to stabilize blood sugar levels. We generally eat too much at a time, and then starve for rest of the time. This feast-starve cycle causes excess sugar to turn into fat, increasing body fat levels. Small healthy meals at regular intervals prevent overeating and promote fat loss. Start your day with a local fruit followed by a healthy protein-rich breakfast.

Sattvic meals consist of seasonal fresh fruits, nuts, legumes, freshly cooked food (consumed within 2 hours of cooking). Avoid reheated, overcooked foods, over processed junk foods.

Ghee or clarified butter contain Omega-3, Omega-6, Omega-9 Fatty acids, and vitamins A, E and K. Ghee prepared from cow’s milk has conjugated linoleic acid. All these nutrients are excellent for losing excess fat, and provide great nutrition to the ovaries as well as helping in the assimilation of all the vital nutrients.

As per Ayurveda, Ghee helps to purify all your doshas and brings out a balance in Vata, Kapha, and Pitta.

Read More: PCOS Diet Plan | 7 Day PCOS Meal Plan

6. Reduce the intake of carbs

Processed carbs disturb blood glucose levels and increase insulin resistance. However, unprocessed carbs can be consumed, but in fewer amounts. Avoid rice and starchy foods. Be careful not to avoid carbs completely, as they are an important macronutrient that is responsible for many vital processes in the body. Increase the intake of protein and calcium-rich foods.

7. Skip the sugar and sugary drinks

Sugar and sugary drinks result in a steep rise of glucose in the blood, which converts to fat if not utilized immediately. Unstable sugar levels in the blood develop a sort of insulin resistance. The whole point of avoiding sugar is to develop insulin sensitivity in the body to reduce the conversion of it into fat. You can have 1 cheat day per week if you love sweets.

These are simple, natural steps to help alleviate symptoms of PCOS. Incorporate these habits into your day to day routine, and live a happier, healthier life!

This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

By Nikita Mayuresh - A software engineer turned blogger, passionate about healthy lifestyle, yoga, good food and loves to share her experiences and knowledge with everyone through her blog Health N Wellness Mantra.