Struggling with unexplained weight gain, irregular periods, or skin issues? You could be one of the millions silently battling PCOS – but don’t worry, Fit Ahar is here to help you take charge of your health.
What is PCOS (polycystic ovarian syndrome)?
PCOS is a hormonal disorder affecting women of reproductive age. It is characterized by many stomach ulcers on unbalanced in reproductive hormones such as ovaries, irregular menstrual cycles, and estrogen, progesterone and change.
General symptoms of PCOS:
- Irregular or missed periods
- Excess facial or body hair (hirsutism)
- Weight gain, especially around the abdomen
- Acne or oily skin
- Hair thinning or hair loss
- Difficulty in getting pregnant
- Mood swings and fatigue
The Root Causes of PCOS:
It is important to understand the causes of effectively handling PCOS. While the exact cause is unknown, many factors contribute to it:
- Insulin resistance:
- Most women with PCOS have insulin resistance, which means that their bodies do not use insulin effectively. This can lead to high blood sugar levels and can increase the risk of type 2 diabetes.
- Hormonal imbalance:
- High levels of androgens (male hormones) interfere with the normal function of the ovaries, leading to irregular periods and the development of ulcers.
- Genetics:
- PCOS often runs in families. If your mother, sister or aunt has PCOS, you are more likely to be.
- Lifestyle:
- Poor diet, lack of physical activity, stress and poor sleep patterns can all destroy PCOS symptoms.
How PCOS affects your body:
PCOS is more than a reproductive problem – it can affect different organs and systems in your body:
- Metabolic: Increases the risk of insulin resistance, diabetes, and obesity.
- Reproductive: Causes infertility, miscarriage, and pregnancy complications.
- Cardiovascular: Heightens the risk of high blood pressure and heart disease.
- Emotional: Leads to depression, anxiety, and low self-esteem.
Natural ways to manage PCOS:
In Fit Ahar, we believe in dealing with PCOS through general, natural strategies that fit your body and lifestyle.
- Diet and Nutrition: Your first line of defense:
- A balanced diet plays an important role in the management of PCOS. The right foods can support insulin resistance, balance hormones and weight loss.
✅ PCOS-Friendly Foods:
- Whole grains (oats, quinoa, brown rice)
- Lean protein (tofu, lentils, chicken, eggs)
- Healthy fats (avocado, flaxseeds, olive oil)
- Low-GI fruits and vegetables (berries, leafy greens, broccoli)
- Anti-inflammatory spices (turmeric, cinnamon)
❌ Foods to Avoid:
- Refined carbs (white bread, pasta)
- Sugary snacks and drinks
- Processed meats
- Trans fats and fried foods
- Dairy (if it causes bloating or acne)
Tip: Follow the 80:20 rule—80% clean eating and 20% flexibility to avoid burnout.
Exercise regularly
Movement is medicine for PCOS. Exercise improves insulin sensitivity, helps with weight control and increases mood.
Ideal Workouts for PCOS:
- Brisk walking or jogging (30 mins/day)
- Strength training (3x/week)
- Yoga and Pilates (reduce cortisol levels)
- High-intensity interval training (HIIT – once or twice/week)
Manage stress and sleep:
Chronic stress and poor sleep can disrupt hormone levels and increase PCOS.
Stress-Busting Tips:
- Practice meditation or deep breathing
- Journaling or gratitude exercises
- Spending time in nature
- Cutting down on caffeine and sugar
Sleep Tips:
- Maintain a consistent bedtime
- Avoid screens 1 hour before sleep
- Use calming scents like lavender or chamomile
Ayurvedic and Herbal Remedies:
Ayurveda offers powerful tools for PCOS management with minimal side effects:
- Ashwagandha: Balances cortisol and promotes sleep
- Shatavari: Regulates menstrual cycle
- Spearmint tea: Helps reduce androgen levels and acne
- Cinnamon: Regulates blood sugar naturally
Note: Always consult a certified practitioner for personalized guidance.
PCOS and Fertility: What You Should Know:
Many women worry that PCOS means they can’t get pregnant. While it may be more challenging, it’s not impossible.
Fertility Tips for PCOS:
- Track ovulation through apps or ovulation kits
- Maintain a healthy BMI
- Manage blood sugar levels
- Avoid smoking and alcohol
- Work with a fertility expert or gynecologist
Fit Ahar’s PCOS Support Program:
At Fit Ahar, under the expert guidance of Himani Bansal, we offer:
- Customized PCOS meal plans
- Personalized fitness routines
- Regular check-ins and progress tracking
- Hormonal balance guidance
- Supportive community of women like you
My Personal Go-To PCOS Drink for irregular periods:
One of the simplest yet most powerful habits I’ve added to my routine is this warm, healing drink that I swear by. It’s something I make every morning on an empty stomach, and it has genuinely helped me feel lighter, more energized, and less bloated.
Ingredients:
- 1 glass water
- 2 pinches cinnamon powder (Dalchini)
- 2 pinches carom seeds (Ajwain)
- ½ tablespoon jaggery powder (Gur)
Method:
Boil all the ingredients together until the water reduces to half. Strain and sip it warm.
Why I Love It: Cinnamon helps in balancing blood sugar levels, Ajwain improves digestion, and jaggery gives a mild sweetness while supporting iron levels. It feels like a warm hug to my hormonal system every morning!
PCOS is Not the End:
PCOS may be a lifelong condition, but with the right information, support, and lifestyle changes, you can absolutely live a happy, healthy, and fertile life.
Take the first step today—because your health is your power.
