Polycystic Ovary Syndrome (PCOS) is becoming increasingly prevalent among Indian women, particularly in younger age groups. While the exact cause remains elusive, hormonal imbalances appear to play a significant role. As we observe PCOS Awareness Month each September, it is clear that the number of women affected by this condition continues to rise.

Although medical treatments are available, many women are seeking natural alternatives to manage their PCOS symptoms. This growing interest in holistic approaches has led to a surge in home remedies and lifestyle modifications.

In this blog, we'll look into 10 simple yet powerful home remedies for PCOS. These natural solutions are easy to incorporate into your daily routine and may help alleviate symptoms while promoting overall well-being.

1. Apple Cider Vinegar

Apple cider vinegar is one of the most popular home remedies for PCOS. It may help:

• Reduce insulin resistance
• Promote weight loss
• Balance hormones

Try mixing 1-2 tablespoons of apple cider vinegar with water and drink it before meals.

2. Cinnamon

This common spice is not just for flavouring; it's also a powerful home remedy for PCOS. Cinnamon can:

• Improve insulin sensitivity
• Regulate menstrual cycles
• Reduce inflammation

Add a teaspoon of cinnamon to your daily diet through smoothies, oatmeal, or tea.

3. Spearmint Tea

Spearmint tea is a refreshing home remedy for PCOS that can:

• Lower androgen levels
• Improve hirsutism (excess hair growth)
• Regulate hormones

Enjoy 2-3 cups of spearmint tea daily for best results.

4. Flaxseeds

These tiny seeds pack a powerful punch as a home remedy for PCOS:

• Rich in omega-3 fatty acids
• High in lignans, which help balance hormones
• Support weight management

Incorporate 1-2 tablespoons of ground flaxseeds into your daily diet.

5. Turmeric

This golden spice is a staple in many home remedies for PCOS due to its:

• Anti-inflammatory properties
• Ability to improve insulin sensitivity
• Potential to reduce cyst formation

Add turmeric to your cooking or try a turmeric latte (golden milk) before bed.

6. Fenugreek

Fenugreek seeds are an ancient home remedy for PCOS that can:

• Improve insulin resistance
• Reduce inflammation
• Support healthy cholesterol levels

Soak 1 tablespoon of fenugreek seeds overnight and consume them in the morning.

7. Holy Basil (Tulsi)

Holy basil, or Tulsi, is a revered herb in Ayurvedic medicine and a potent home remedy for PCOS:

• Helps manage stress
• Balances hormones
• Improves insulin sensitivity

Brew holy basil tea or chew on fresh leaves daily.

8. Aloe Vera

Aloe vera is not just for skin care; it's also an effective home remedy for PCOS:

• Helps balance hormones
• Reduces inflammation
• Supports digestive health

Drink 1/4 cup of aloe vera juice daily or apply aloe gel topically for skin issues.

9. Evening Primrose Oil

This oil is rich in gamma-linolenic acid (GLA) and is a valuable home remedy for PCOS:

• May improve hormonal acne
• Can reduce breast pain and tenderness
• Supports overall hormonal balance

Take evening primrose oil supplements as directed by a healthcare provider.

10. Yoga and Meditation

While not a traditional "remedy," practicing yoga and meditation can significantly reduce stress, which is crucial for managing PCOS symptoms.

Remember, while these home remedies for PCOS can be effective, they should complement, not replace, professional medical advice. Always consult your gynaecologist before starting any new treatment regimen, especially if you're taking medications or have other health conditions.

By incorporating these simple and natural home remedies for PCOS into your lifestyle, you may find relief from symptoms and improved overall well-being. Give them a try and see which ones work best for you!

Yes, it is very crucial to have a PCOD diet plan for weight loss, particularly for those who have been diagnosed with this condition. The following are a few reasons why it is crucial:

• Insulin Resistance Management 
• Hormonal Balance 
• Improved Fertility 
• Preventing Complications 
• Weight Management

Which doctor should you see for PCOD, and when should you see a doctor?

Most people don't pay attention to the signs of PCOD, and some may not think it's a big deal. But it's very important to consult your doctor if you have any of the following symptoms:

Sudden weight gain particularly in the belly area 

• Excessive bodily hair growth 
• Oily skin and acne 
• Irregular menstrual cycle 
• Discomfort in pelvic area 
• Trouble in getting pregnant

7-Days PCOD Diet Plan for Weight Loss

The recommended caloric intake range for women attempting to lose weight is 1200–1500 calories daily and it can vary based on the quantity and variety of food your intake.  In general, this is a safe way to lose weight, and it can help you lose a substantial amount of weight. Below is a 7-day PCOD diet chart for weight loss. It can be modified based on your doctor’s or dietician’s suggestion. So, make sure to consult your doctor before making any dietary changes.

Sunday 

• Breakfast:  Idly 4Nos + ½ cup sambar / green chutney 1 tablespoon/tomato chutney (250-390Cal) 
• Mid-Meal: 1 cup of sprouts, green gram (200-300Cal) 
• Lunch: Roti 3Nos + ½ cup salad + fish curry (100gm fish) / cabbage subji (400-600Cal) 
• Evening: 1 full portion of fruit (Calorie varies based on the fruit you eat) 
• Dinner: Roti 2Nos / chapati + ½ cup tomato subji (190-280Cal)

Monday

• Breakfast: 2 Slice brown bread +1 slice low-fat cheese + 2 Boiled egg white(210-260Cal) 
• Mid-meal: 1 full portion of fruit (Calorie vary based on the fruit you eat) 
• Lunch: Veg pulao rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Butter Milk (330-490Cal) 
• Evening: 1 cup light tea+ 2 wheat rusk (150-200Cal) 
• Dinner: 2 roti/ Chapathi+ Ladies finger subji 1/2 cup (280-300Cal)

Tuesday 

• Breakfast: Chapati 3 + 1/2 cup Potato green peas curry(400-450Cal) 
• Mid-Meal: 1/2 cup boiled black channa (135-150Cal) 
• Lunch: 1 cup rice+ 1/2 cup dhal + Palak subji 1/2 cup+ 1/2 cup low fat curd (420–490Cal) 
• Evening: 1 full portion fruit (Calorie varies based on the fruit you eat) 
• Dinner: Brocken wheat upma 1 cup+ 1/2 cup green beans subji (200-270Cal)

Wednesday 

• Breakfast: Methi Parata 2+ 1 tbs green chutney (310-415Cal) 
• Mid-meal: 1 full portion fruit (Calorie varies based on the fruit you eat) 
• Lunch: 1 cup rice+ chicken curry (150 gm chicken) + 1 cup cucumber salad (515-570Cal) 
• Evening: 1 Cup light tea+ Brown rice flakes poha 1 cup (210-240Cal) 
• Dinner: Wheat dosa 3 + 1/2 cup Bitter guard subji (430-550Cal)

Thursday 

• Breakfast: Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk (190-250Cal) 
• Mid-Meal: Plain Yoghurt with raw vegetables / grilled vegetables -1 cup (150-250Cal) 
• Lunch: 1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup (620-670Cal)  
• Evening: 1 cup boiled channa+ light tea 1 cup (300-340Cal) 
• Dinner: 2 Roti/ chapati+ 1/2 cup mix veg curry (280-320Cal)

Friday 

• Breakfast: Mix veg Poha 1 cup+ 1/2 cup low fat milk 
• Mid-Meal: 1 full portion fruit (Calorie varies based on the fruit you eat) 
• Lunch: 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry (100g fish) 1/2 cup 
• Evening: 1 cup tea+ + 2 biscuits (Nutrichoice or Digestiva or Oatmeal) (150-200Cal) 
• Dinner: 2 Roti / chapati + Ridge guard subji 1/2 cup (270-290Cal)

Saturday 

• Breakfast: Uthappam 2+ 1 tbs green chutney (310-415Cal) 
• Mid-Meal: 1 cup boiled channa (270-300Cal) 
• Lunch: 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd(460-550Cal) 
• Evening: 1 full portion fruit (Calorie varies based on the fruit you eat) 
• Dinner: Brocken wheat upma 1 cup+ 1/2 cup green beans subji (200-270Cal)

Note:

The calories could vary based on the food you eat along with the portions.

Pro Tips  

• Increase daily water intake. 
• Avoid overeating and consume balanced portions. 
• Engage in regular physical exercises. 
• Consume nutritious, unprocessed foods

Whom to Consult? 

Consult a gynecologist if you are facing or suffering from any PCOD symptoms. You can also consult with specialists in hormone disorders (endocrinologists) or an infertility specialist (reproductive endocrinologists) for any related concerns.

Conclusion 

Efficiently managing PCOD necessitates a well-organized diet plan. Hence, selecting the appropriate food and avoiding consuming those that will exacerbate the condition is crucial. Concentrate on the overall quality of life, hormone balance, and weight management. Additionally, scheduling routine check-ups with your physician is essential to better understanding your body.

 

Wrapping Up 

There are over-the-counter pain relievers available that can provide relief from menstrual cramps and pelvic pain.

2. Hormonal Therapies

• Birth Control Pills: Hormonal contraceptives could regulate menstrual cycles and alleviate the intensity of symptoms.
• Gonadotropin-Releasing Hormone (GnRH) Agonists and Antagonists: These medications work by suppressing ovarian hormone production, which leads to a temporary state like menopause. This can help alleviate symptoms.
• Progestin Therapy: Progestin-only medications, such as Depo-Provera injections or the hormonal IUD, can help reduce menstrual flow and pain.

3. Surgery

• Laparoscopic Surgery: Surgery to remove endometrial tissue and adhesions can offer relief and potentially enhance fertility through minimally invasive techniques.
• Hysterectomy: When all other treatments have proven ineffective, and fertility is undesirable, surgical excision of the uterus and potentially the ovaries may be advised as a last resort.

4. Fertility Treatment

Individuals who are experiencing infertility because of endometriosis may wish to contemplate the use of aided reproductive technologies, including in vitro fertilization (IVF).

It is crucial for individuals with endometriosis to work closely with gynecologists to develop a tailored treatment plan that considers their specific needs and goals. Through collaboration, patients can ensure their symptoms are managed and they receive the most suitable care. This can lead to improved quality of life and better overall health outcomes for those living with endometriosis.

Perimenopause begins eight to ten years before menopause when ovaries produce less oestrogen. It usually starts in your 40s. Perimenopause lasts until menopause, which is when your ovaries stop producing eggs. At this period, many women may experience menopause symptoms. A few perimenopause symptoms include, irregular periods, vaginal dryness, hot flashes, etc…

Menopause:

Menopause is the period during which menstruation stops. At this point, your ovaries have stopped releasing eggs and have stopped producing oestrogen.

Post menopause:

Post menopause is the period that occurs after menopause, when a woman has not had a period for an entire year or for life. Some women still have signs of menopause even after the menopause transition.

Menopause Symptoms

The early symptoms of menopause include:

• Irregular periods
• Hot flashes and night sweats
• Insomnia
• Mood swings and emotional challenges
• Sore breasts
• Vaginal dryness

Other symptoms also include:

• Excessive weight gain
• Experiencing headaches
• Loss of hair
• Rapid heartbeat
• Changes in libido
• Depression

These symptoms are caused by shifts in hormone levels. Some individuals may experience severe menopause symptoms, whereas others may experience mild symptoms. During the transition to menopause, not everyone will experience the same symptoms.

What is the Cause of Menopause?

Menopause is a natural process that happens because of your levels of oestrogen, progesterone, and other hormones change as you get older. Loss of active ovarian follicles is associated with these changes. These hormones are responsible menstruation and fertility by producing and releasing eggs from the ovarian wall.

In some instances, the menopause occurs prematurely because of surgery, radiation therapy, chemotherapy, a pelvic injury, or other factors influencing the reproductive organs, which is referred to as induced menopause.

Diagnosis of Menopause

Menopause is typically diagnosed based on a combination of clinical symptoms and menstrual cycle alterations. When a woman has not had a menstrual period for 12 months in a row, menopause is usually diagnosed. In some instances, however, the menopause may be diagnosed earlier due to medical interventions, such as surgical removal of the ovaries or specific medical treatments.

Doctors may also use blood tests to measure hormone levels, such as Follicle-Stimulating Hormone (FSH) and oestrogen, to help find out if a woman is going through menopause. A woman may be in the perimenopausal or menopausal phase if her FSH levels are high and her oestrogen levels are low.

Treatment Options for Menopause

Hormone Replacement Therapy (HRT):

Hormone Replacement Therapy is a way to ease the effects of menopause by taking oestrogen and sometimes progestin. It can alleviate hot flashes, vaginal dryness, and night sweating effectively. However, HRT is not appropriate for all women, particularly those with a history of certain diseases such as breast cancer. To determine if HRT is an appropriate option, it is necessary to consult with a healthcare professional.

Non-Hormonal Treatment:

The nonhormonal treatments for menopause include nonhormonal medications, and lifestyle modifications such as daily exercise, dietary habits, stress management, sleep management, avoiding smoking, and limiting alcohol consumption.

If you are a woman preparing for menopause or experiencing the aforementioned symptoms and are unsure whether you are going through menopause, you can speak with a gynaecologist online.