A guide to Manage PCOD

Over 1 in every 10 women are affected by PCOD. A diagnosis that has been on the rise, Polycystic Ovarian Disease (PCOD) is a hormonal disorder that is common among women of reproductive age. However, 70% of PCOD cases remain undiagnosed. What are the most common symptoms to look out? Women with PCOD typically have infrequent or prolonged menstrual periods & may have excess androgen (male hormone) levels causing acne & facial hirsutism. PCOD also comes with hair fall, easy weight gain & the inability to conceive.

We speak to experts for a lowdown on simple lifestyle changes that anyone can make to combat the symptoms and effects of PCOD.

Modify your diet

1. The first swap is to replace white breads, pasta & white rice with their whole-grain counterparts.
   Whole grains like millets, brown rice, barley, jowar & oats have a lower glycemic index and help regulate blood sugar levels. High GI foods increase insulin which accelerate PCOD symptoms.
   Did you know basmati rice also has a low GI & if you’re someone who cannot compromise on white rice, switching to basmati in controlled portions is your best bet!
2. Fight inflammation with anti-inflammatory foods
   Women with PCOD are susceptible to chronic inflammation which accelerates insulin resistance. Combat this by adding anti-inflammatory foods like tomatoes, spinach, almonds, walnuts and berries to reduce inflammation.

We asked Dr. Yasmin Imdad, a senior gynaecologist with Tata MD, what is the diet she suggests to fight PCOD symptoms. She says, “A healthy balanced diet is key. Avoid deep fried, processed foods & junk food. Include fruits and vegetable with high fibre content. Low GI foods too as some have insulin resistance.”

Add 30 minutes of exercise to your daily routine

Regular physical activity helps manage weight, lower blood sugar levels & regulate insulin. Strength training, walks & swimming particularly are excellent workouts to keep your body active & manage PCOD. Endorphins produced during movement also help with feeling good – an important factor for mental health.

Managing stress with yoga, meditation & relaxation

High stress levels increase cortisol production in the body. Almost 60% of women diagnosed with PCOD also suffer from mental health disorders caused due to the cortisol hormone and its elevated secretion. It is, therefore, extremely crucial to practise mindfulness, meditation & relaxation techniques on a daily basis to reduce stress levels & regulate cortisol production. Deep breathing, or pranayama, should become a part of your morning routine.

Sleep for 8 hours at night

Poor sleep increases insulin resistance leading to weight gain, both of which worsen the effects of PCOD. Getting an average of 8 hours of sleep every night and maintaining a sleep-wake cycle keeps your cortisol hormone in check.

Ditch the soda, sip on water and stay hydrated

Swap sugary aerated drinks with water. Coffee & tea with sugar, energy drinks & carbonated sodas are the enemy for weight loss & don’t satiate hunger, therefore making you eat more. Instead, reach out to your bottle of drinking water and aim to get in atleast 4 litres of water a day for optimal body performance. A helpful tip is to drink a litre of water within the first hour of waking!

Track your Progress & seek professional help

With any medical condition such as PCOD, it’s important to monitor symptoms, dietary changes & physical activity to see what works best for your body & implement more of that in your schedule. Schedule regular check-ins with healthcare professionals that will guide to managing PCOD more effectively.
The TataMD app provides a tailored Comprehensive Health Assessment, curated to treat PCOD. Users benefit from a unique Personalized Care Planogram for effective treatment to efficiently manage PCOD and support overall well-being.

While managing PCOD can be challenging, a combination of healthy lifestyle choices & timely medical interventions can significantly alleviate symptoms. Personalized care and regular consultations with a healthcare provider such as Tata MD ensures the best outcomes. By taking proactive steps, women with PCOD can lead healthier, more balanced lives.