PCOD – Polycystic Ovarian Disorder is very common and it is very common globally, 1 out of 10 women suffer from this. Sometimes it just goes undiagnosed and unaware. Usually when a female has a problem during the menstrual cycle, and its irregularity, excessive hair growth on face, unnatural weight gain, hair loss, acne, a lady should definitely go for a test for PCOD. 

Here are a few ways in which you can control and manage this issue. 

First – Food Ladies with PCOD are often found to have high insulin levels. A diet high in refined carbohydrates like maida preparation, starchy, sugary food can cause insulin resistance. Therefore avoid white bread, biscuits, pastas, refined products, artificially coloured, flavoured vitaminised products, readymade packets, open the packet and eat, open the bottle and drink, all such things see that you don’t take. 

Instead, eat whole grain like jowar, bajra, amaranth and even oatmeal as all these things would regulate your insulin level and this would automatically help with weight loss. Person must take milk but the best way to take milk would be in the form of curd, cheese, etc. 

Try to follow this following discipline – First upon waking up, first in the morning, the moment you wake up a person should be taking a glass of water with half lemon juice and honey. 

Second, have fresh fruits between breakfast and lunch. These fruits could be apples, oranges, bananas, grapes and grapefruit or a glass of milk could be taken. 

Third, for lunch a bowl of steamed vegetables seasoned with vegetable oil or butter and salt wholewheat chapati or jowar, ragi roti and a glass of buttermilk. 

Fourth, in mid afternoon, a glass of fresh fruit or lemon juice or vegetable juice. 

Fifth – Dinner. A large bowl of salad made from fresh vegetables such as tomatoes, carrots, beetroot, sprouted moong or chana. 

Sixth – At bed time. At night before going to bed, take a glass of cows with haldi turmeric, pinch of black pepper and if possible aliv in milk and take it. Special attention should be given to spinach or dark green leafy vegetables. Even take broccoli and cauliflower as a routine. Berries like blueberries, blackberries and cherries should be taken. Nuts like flax seeds, sunflower seeds, pumpkin seeds should be considered. 

Excessive fat, spicy food, strong tea, coffee, white sugar, white flour, refined cereals, greasy or fried food should all be avoided. Drink at least eight to ten glasses of water in a day. In today’s modern lifestyle, these ready-made products are so easily available, young girls, they just easily consume it, which should be totally avoided. Eat healthy, good food, which we have mentioned. 

Exercise One major cost of PCOD is sedentary lifestyle, lack of exercise in body. According to research 50% of overweight ladies have PCOS. This is a great concern and that’s why exercising is very, very important to improve your reproductive health. Routine walk is also recommended. Walk at least for 5 to 6 km everyday or at least go for 10,000 steps. 

Women suffering from PCOD have lots of mood swings, which may not just make them unhappy and sad, but all other people around them also are harassed or are really disturbed because of that. It is important that you develop a feeling of Vairagya, the feeling of letting go and living life systematically. Whenever you feel low, try to concentrate on your breathing, take a slow and long breath and that will settle your mind. Someone has always said that it is very difficult to understand a woman because situations vary, the reactions vary. Sometimes the same situation helps women and sometimes it irritates women, so it’s the woman herself who has to take charge of her mind, her emotions and see that she behaves in a balanced, happy and cheerful way. This problem, as it comes, will go also, this shall pass, but you should do your job well. Try to remain healthy and happy.