How-I-Cured-PCOS-Naturally

Ways Of Managing Depression Due To PCOS

Managing depression due to PCOS

How I Cured PCOS Naturally

Hello Everyone!

PCOS (Polycystic Ovarian Syndrome) is a reproductive disorder that has emerged as a common ailment today. 1 out of every 5 women is affected by it, mostly in the age group of 20 to 30 years.

It has been found out that PCOS is a serious cause of mental health issues in women. Attention needs to be paid as there is a huge risk of serious depressive disorders and psychiatric conditions if things are ignored. Read on to know ways of managing depression due to PCOS.

How to care for the mental health of PCOS patients?

All About PCOD By Dr. Sanjay Shah

Counseling

When it comes to caring for the mental health of PCOS patients, psychologists, psychiatrists and counselors can be of help. Some women may start feeling comfortable after just a few counseling sessions whereas others might need several sessions. However, counseling will be of help.

Medication

Apart from counseling, some patients would also require medication as there are many mood disorders that are linked with PCOS which are caused by hormonal imbalances. Psychiatrists may prescribe medicines to help recovery but this is the last resort. If you are worried about consuming psychiatric drugs and antidepressants, you can always discuss the risks with your doctor.

Support of the family

A good amount of family support is needed for a woman afflicted by anxiety and depression due to PCOS.

The woman can have mood swings due to PCOS and that can create friction and conflict in the household. This only adds on to the stress. Thus, it is essential for the husband and other family members to attend behavioural therapy sessions along with marriage counseling. They have to be aware of the condition and understand the problem.

Tips to deal with PCOS

  • Apart from medicines, women with PCOS also need to make changes in their lifestyle. Consider implementing certain positive changes at your workplace and home.
  • Avoid taking additional responsibilities at office and set realistic goals for yourself. Don’t overload yourself with office work. Keep it simple so that you can handle it well.
  • You should make the most of casual leaves and go out for vacations every now and then. This is the perfect way of unwinding. You will appear fully charged up after a good vacation with your loved ones.
  • Share the workload at home. Seek the help of your husband and other family members in your chores so that the entire burden is not just on you.
  • Try a hand at relaxation techniques such as meditation and yoga. They can be really good stress busters.
  • Indulge in relaxing baths, aromatherapy and massages every now and then. You need to visit the spa for that but indulging once in a month is perfectly fine. After all health is wealth.
  • Take time out for your hobbies so that you have a feeling of fulfillment and happiness.

Share your anxiety with a trusted family member or a friend. It will help you tremendously. If it is not possible to share things with someone too close, it is better to share it with an expert such as a psychologist. Talking about your problems can be quite soothing. It is also possible to get solutions for your problem.

Hope this post will help you in managing depression due to PCOS!

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Keto And Paleo Diet – The Difference

The Difference Between Keto And Paleo Diet

Hello All!!!

Low carb diets are immensely popular in the weight loss world and you must have surely heard people discussing about their benefits. Keto and paleo diets belong to the low carb clan but should not be lumped together. Though they both are built on the same principles, they greatly differ in their outcome. They have been developed for different purposes. Let us see what they are and how different they are from each other.

What is a Ketogenic Diet?

Ketogenic Diet And The Science Behind It 2

Historically, the ketogenic diet is more of a tool to manage disease, not lose weight. It is a common diet for those suffering from conditions such as epilepsy. The aim is to bring the body into a state of ketosis. It is a process by which the body burns stored fat. With this diet plan, your body achieves ketosis by fasting that involves the reduction of carbs and the increase of fat.

When you follow this diet for a long term, you may:

  • Lower blood sugar
  • Bring down body mass
  • Increase levels of good cholesterol

The great thing about this diet is that it treats epilepsy quite well but as in every diet, there is a catch – the keto diet is very difficult to tolerate. The diet instructs individuals to consume 3 calories of fat for each calorie of carbs or proteins. That amounts to a lot of fat! It means that your meal includes a little piece if chicken, a tiny amount of fruit and a lot of fat in the form of cream or butter. To be honest, this kind of a diet is difficult to ingest.

What is a Paleolithic Diet?

paleo diet, Keto And Paleo Diet

When you follow a Paleo diet, the focus is on eating meat. The logic behind this is that the cave dwellers had a limited access to greens and grains and hence were hardwired to eat a diet that comprised of protein. Followers of this plan aim at getting energy from animal products containing high amounts of protein and low carbs.

The foods avoided are:

The modern man has to face chronic illnesses that were not there in the prehistoric era. So, the theory is that eating the way they did will improve our health.

Paleo - The Cave Men Diet

However, nutritional experts feel that a diet that restricts certain food groups and emphasizes on others is not balanced and there is no solid evidence of the claim that Paleo-eaters lead long lives or are healthier than those who do not follow this way of eating.

Difference between the keto and paleo diet

In a ketogenic diet, the focus is on manipulating the three macros (i.e fat, carbs and protein). The Paleo diet is all about food choices you make. You need to eliminate dairy, processed foods and grains but balance macros the way you want.

Both the diets – Ketogenic and Paleo diets promote weight loss. You need to choose the diet according to your needs.

Hope you liked reading this post on the Keto and Paleo diet!

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shoulder-standSalamba-Sarvangasana

Yogasan For PCOD And Hormonal Imbalance

Yogasan For PCOD And Hormonal Imbalance – Check it out!

PCOD OR PCOS is an endocrine disorder mostly occurring among females between the ages of 18 and 44. When in the ovaries, several fluid-filled sacs known as follicles develop in the form of cysts, it is called Polycystic Ovarian Syndrome or disorder (PCOS OR PCOD).

The women having PCOS / PCOD struggle with irregular or infrequent menstruation, Obesity, Acne, and Excess Hair Growth. If not treated in time it may lead to infertility issues.

PCOD/PCOS and weight gain are two interrelated things like the hen and egg story. Bad lifestyle, wrong eating habits and weight gain are considered to be the basic reasons for this health issue. There is medical treatment for it but the best way to cure PCOS/PCOD is to lose weight.

Yoga and walk are two easiest ways to control PCOS weight gain. Of course diet plays an important role too.

Here are a few Yogasan For PCOD or PCOS and hormonal imbalances,

1)SALAMBA SARVANGASANA

Salamba Sarvangasana, Yogasan For PCOD

Salamba Sarvangasana

Benefits of Salamba Sarvangasana

  • Relieve stress and mild depression
  • Calms the brain
  • Stimulates the thyroid and prostate glands and abdominal organs
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and alleviates insomnia
  • Therapeutic for asthma, infertility, and sinusitis

SALAMBA SARVANGASANA with wall

SALAMBA SARVANGASANA with chair

Initially it might look difficult to do but there are various ways to perform this asana with chair and wall support.

2)BHUJANGASANA

BHUJANGASANABenefits

  • Improves menstrual irregularities
  • Elevates mood
  • Invigorates the heart
  • Stimulates organs in the abdomen
  • Relieves stress and fatigue
  • Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
  • Improves digestion
  • Strengthens the spine
  • Soothes sciatica
  • Helps to ease symptoms of asthma

3)DHANURASANA

DHANURASANA

Benefits

  • Effective in weight loss.
  • Improves digestion and appetite.
  • Cure menstruation disorder.
  • Helpful is stimulating reproductive organs.
  • Helps to cure dyspepsia (obesity), rheumatism and gastrointestinal problems.
  • Cures constipation.
  • Improves blood circulation.
  • Strengthens back muscles.
  • Improve the function of liver, pancreas, small intestine and big intestine.
  • Act as a stress reliever.
  • Strengthens ankles, thighs, groins, chest, and abdominal organs.
  • Improve function of kidney and liver.
  • Releases back pain.
  • Cures respiratory disorder like asthma.
  • Improve function of the pancreas and it is beneficial in diabetes.

4)ARDHA SALAMBASANA

ardha_shalabhasana

Benefits:

  • Strengthens the lower back and massages the pelvic organs.
  • Releases tension in the pelvic area and tones the buttocks

5)PASCHIMOTTANASANA

PASCHIMOTTANASANA

  • Calms the mind and relieves mild depression and stress.
  • Kidneys, liver, uterus, and ovaries are activated.
  • Helps improve digestion.
  • Eases menopause and menstrual discomfort
  • Anxiety, headaches, and fatigue are reduced.
  • Cure for High blood pressure, insomnia, infertility, and sinusitis
  • Cure diseases, increase appetite, and reduce obesity.
  • This asana works particularly well for women after they have delivered a child.

So if you have PCOS or PCOD, remember to practice these yogasanas on a daily basis for maximum benefits.

Hope you liked this post ‘Yogasan For PCOD And Hormonal Imbalance’.

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Yoga and Fasting Diet for Weight Loss

yoga and diet for weight loss

Yoga and Diet for Weight Loss

Today June 21st is being celebrated as International Yoga Day and early morning Fb and internet was full of Yoga posts. Most of the school and college kids had compulsory Yoga sessions in their institutions. Yoga is not something to be celebrated on any one day in a year, yes it can be a beginning of a daily affair.

Yoga along with a healthy diet can make anyone lose extra weight in a healthy way. Here is a daily schedule which can help all of us who are struggling for weight loss. Along with every one else we at IWB also are celebrating International Yoga Day.

If you are a working woman you can follow this… 

Yoga and Diet for weight loss

Early Morning

Hot water diet for weight loss

As you wake up, drink two glasses of luke warm water, this will help regulate your motions too and help detox.

See morning yoga regimen here….

Sit in an open area and do breathing exercises for 20 minutes. Pranayam, Anulom Vilom all of these exercises help in normalizing blood pressure, thyroid, migraine and many other health issues.

pranayama boosting energy

After breathing exercises a few sets of stretching can be done which help in keeping you flexible and help with early morning join stiffness in arthritis. After which you can have a cup of green tea with few almonds.

Simple Stretching Exercises At Work

Breakfast

Begin your breakfast with a glass of warm Jeera (cumin) water. After ten minutes have and a bowl of fruits. Quantity should not be more than 250 gms.

Ten minutes after fruits, have a cup of green tea with lemon.. (honey too can be added)

fruit bowl snack

Mid Morning

Do some deep breathing to help with stress issues. Deep breathing helps in calming emotions too.

breathing1

After 5 minutes of deep breathing have a glass of buttermilk with or without sendha namak (Himalayan Pink Salt) You can add roasted jeera also.

Lassi for healthy gut

Lunch

Start with a glass of water.

Have a bowl of salad with lots of cucumbers, tomato, onion, carrots and lemon juice.

After that one bowl of boiled whole grain dal with one spoon desi ghee added.

ghee does not nake you fat

Finish off with a glass of warm saunf water and sit in this position….

yoga for pms Thunderbolt or Vajrasana

If you can manage, you must have an afternoon nap. It helps relax the brain and refresh the body.

Evening Tea

A cup of tea without sugar or a cup of lemon tea with honey would be great options.

Have a handful of roasted chana with tea.

or if you don’t take tea then have a fruit slush.

watermelon smoothie no junk challenge

A fifteen to twenty minutes yoga session or a forty minute walk is must. Start with deep breathing and then move on to spot walking. You can spot jog also if you feel fit for that. End with a few stretches which will help lengthen your muscles and bones.

Person doing calf stretch exercise standing.Dinner

Dinner should be light soup

lauki palak soup for weight loss 5

and salad.  Find salad recipes here...

Black-Bean-and-Corn-Salad

After dinner walk is must… always go for fifteen to twenty minutes walk.

End your day with a small cup of warm haldi (turmeric) milk. Do not add any sugar.

Turmeric latte

The best way to end your day is with the help of Shavasana… (my favourite asan)

Shavasana yoga for thyroid

The final word

This regimen must be made into a lifestyle for best results. Those who are light eaters can follow this diet daily while those who cannot stay without grains, must do this strictly every alternate day.

Hope you will follow instructions in this post on Yoga and Diet For Weight Loss.

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