Emotional Health

Do we ever cognisance our thoughts and the vivid unremitting feelings which emanate from the daily life hustles which are encountered with mixed emotions as it’s a part of our journey which begins in this earth, from the day we are born here and continues until the day we say sayonara. It is inconsequential if we linger on any emotion but what verily matters is how proficiently we manage the vicissitudes by retaining the sense of positivity that helps us to overcome the negative effects of any situation.

Womans juggle multifarious roles and oddles of things – from a guardian angel to social support givers. She outshines in understanding others but gets many times repressed by her own emotions which cast down her energy and affects the body which leads to originator of health problems.

Do we ever ponder for a split second that our own thoughts and emotions can affect our health. Let me tell you, the emotions that are candidly seasoned and enunciate without judgement gravitate to flow smoothly without impacting our health while the other plot is that our poorly managed emotions can upset our hormone balance which further depletes our brain chemicals required for happiness .

So we should certify our thoughts and become aware of the sequels they generate not only on each other but on to our bodies, behaviour, relationships etc. Here am presenting the storyline of our existence with see – saw emotions.

What is Emotional Health?

Emotional health is a basic ingredient of living in fine tune with our emotions. More specifically being aware of our own thoughts and our feelings towards unpredictable situation by manoeuvring positive attitude. When we get equipped with the skills to manage our emotions it gets easier for us to connect with others and feel good about ourselves.

Researches unveiled the fact that good emotional health has a relativity with the cheerful mental state and physical signs of good health. See being emotionally happy doesn’t mean we are happy all the time, it simply means we are aware of our emotions and can deal them without health impairment.

Firebrand of Emotional Health

  • Sometimes we individually don’t understand what literally people keep longing from us and we keep endeavouring the things so diligently that people expectations never gets ceased. And we get so agitated emotionally that our emotional health starts affecting.
  • I know we have lot of responsibilities to handle, actually god formulate us in such an amazed way that we are so efficient in doing gazillions of things, handgrip every situation but god forgets to fabricate the power box with self care device which revitalise us from the idiocies of contrasting “Homo sapiens”.
  • We are totally living in this dilemma, what people will mumble, what will be their opinions apropos to us. Culturally we are taught from the very beginning – to say yes when we really want to utter no, evoking us every time that we are the only balance holders, you should be in a combat garb or may get criticised for doing things differently and so much nonsensical preachings, which directly affects our emotional health.
  • You know what is more painful when a person who is not emotionally stable is not supported by the society. Instead of actively listening you up , people take things personally and start giving unsolicited advices.

Fine I know sometime we get emotionally distress because of certain other reasons like medications, hormonal imbalance, depression, anxiety etc but try to tie up these alterations with above broaching thoughts.Why we give so much importance to others for our lives, sometimes I get surprised with people’s behaviour on imbecile things which suppress them even from putting on the things of their own choice. Understand sacrifices make your more vulnerable to stress.

Now we do one mistake, you know what? We get hurt.. hurt… from all these tanatrums by not developing a skill of being aware of what actions to gulp and what to lob. Do we know the aftermath effects of these shit fits. They are alike in a way that few items get delivered to your main door with out any tariff with starters like sadness, irritation, anger and anxiety, depression, panic attacks as a main course with a complementary dessert…boom….a “weakened immune system”.

Offshoots of Emotional stress

  • Started with jitteriness, eating or sleeping pattern too much or too low.
  • Anxiety, pulling away from people and usual activities.
  • Racing Heart beat, hyperventilating, sweating, having low energy or no energy.
  • Feeling numb, inability to concentrate.
  • Having unexplained aches and pain.
  • Feeling confused, forgetful, angry, lost, upset, worried, scared.
  • Yelling with family or with a friend.
  • Experiencing severe mood swings, having persistent thoughts and more worries that we can’t get out of head.

Self Cleansing tips

  • Try to figure out your emotions, notice what makes you sad, frustrated, angry. I mean just simply identify the underlying thoughts.
  • Evaluate how to correct it and the truth regarding it and then sprinkle some optimism to it. I mean, if you can change that thing or situation. If yes- then develop a strong will power and high confidence to improve it. But what if all attempts go in vain? Then simply teach your brain how to avoid that thing and better change yourself by developing no torment attitude.
  • Researches show that expressing your feelings to the people you find closer can ease down your anxiety, so please talk with someone- a friend, your spouse, your mother any one you feel closer, just talk. Remember keeping feelings of sadness, anger inside adds to stress and can cause problems in our relationship and work.
  • Upgrade your circle with the people you find positiveness, get motivated, those who bring zest in your life. Spend some quality time with close friends, loved ones, go for lunch dates or just call your friend.
  • Do meditation, some breathing excercise, gentle physical activities which will nourish both your emotional and physical health.
  • Make a Gratitude list, it will discern positive emotions, you relish good experiences and start seeing a ray of hope in any adversities without falling apart.
  • Be optimistic by greeting all kinds of emotions with confidence that allows us to learn from our own mistakes.
  • Listen to new podcast episodes or any talk you get inspired.
  • Say no when you need to by setting up certain boundaries and then just stick up to it.
  • Forgive yourself when you fall out of routine.
  • Eat a balanced meal and if our emotional health is in imperil then always seek a professional advice.

See we are full of vehemence that are congested up, as there are many roadblocks to it. But if we get indulged in emotional well-being path we inculcate self care, relaxation, stress reduction and development of inner strength. So give yourself a permission to rest and allow yourself to feel love even without anyone there. Try to live with so much freedom, not just to do whatever you want but in unapologetically live to the fullest.

Part 2: Watch your Hormones

We all perceived the consequential impact of Hormones on our health and also acquaint the aftermath when these chemicals get heaved out of thwack. So now What??

Now unequivocally we unearth the ways to Balance them. Myriads of us will go for medications and few will pin ones hopes on hormone replacement therapies with loadsa advices from all over the society. But still dazed, as might be these stratagems are not fully efficacious. Right!

Here I wanna ask one thing to everyone – “ How much farther do we ween about this concern apart from medications”. The fact is we often don’t think to turn our food, our healthy lifestyle approaches as a remedy in our journey.

Please, understand this, that the food affects the production and secretion of our Hormones. You might be surprised to know that not only it’s composition but it’s texture, quantity and duration also plays a major role. Beside this our physical affair and lifestyle pattern also helps in combating our stress and boost our Hormones.

So lets broaden our learning of Hormonal balance by dint of knowing our food with the essence of physical activity together with the lifestyle attitudes.

1. Eating approaches by knowing our food:

A) Foods to embrace in our diet

Protein rich foods : Proteins has many roles from repairing and building our body tissues to the metabolic reactions that take place in our body. Many researches have shown that eating protein, decreases the levels of our hunger hormone “Ghrelin” and stimulates the production of hormone “Leptin” that helps us to feel full.

In addition to it they also tend to produce specific hormone, i.e Insulin and Growth hormone. So consuming an adequate amount of protein rich diet is extremely valuable. It is estimated that normally one should take at least 10 – 15% of protein of the total calories in their diet.

We can include it in any clean form, like: Beans, seeds, quinoa, lentils, broken wheat, organic pastures- eggs, chicken etc.

Complex carbohydrates: Carbs are also equally important as they are the main source of energy. Many people suggest to take carbohydrates deficient diets deliberately believing that by taking carbs enriched diet their body retaliate in a similar way while consuming sweet stuffs but according to me this concept isn’t totally bonafide.

I agree with these reactions but the main evil-doers are our refined, processed carbs which digests faster and spike our blood sugar thus messing with our moods and stress ; not the complex carbs which includes: our whole grains, low glycemic fruits, beans, starchy vegetables- sweet potatoes, turnips, beets, butter nut squash etc.

These good carbs help in making the sex steroid hormones, feel good hormone- serotonin and it’s been estimated that a normal person should take at least 45 – 60% of carbohydrates of the total calories in their diet. See these values are fixed according to the state of an individual.

Healthy fats: This class of nutrient horrified us but let me tell you they are equally important for our body as they store the energy, insulate us, protect our vital organs. Even our hormones are produced from fats and cholesterol but we tend to ignore them. Try to optimise its intake as they help in reducing insulin resistance, appetite and are beneficial for our hormone products. Furthermore the dietary reference intake for fat in adults is 20 to 35% of the total calories.

See anything which we take in moderation never harms us and we don’t understand this simple concept. So try to incorporate them in healthier ways, like: nuts, seeds, omega3 and omega-6 fatty acids, avocado, coconut oil, butter, olive oilin short take more advantage from polyunsaturated and monounsaturated fatty acids and avoid unhealthy trans fats which promote insulin resistance and increase the storage of belly fat.

Leafy green and root vegetables: They are fully loaded with vitamins and minerals and keep our hormone healthy and balanced. Try to include the antioxidant rich vegetables which are vital for neutralising free radicals damage triggered by oxidation stress like: spinach, broccoli, sprouts, cabbage, cucumbers, bell peppers, tomatoes, carrot, starchy veggies etc

There are few veggies which one should take in moderation during thyroid related problems eg: cruciferous veggiesbroccoli, cauliflower etc as it can lead to Hypothyroidism or even iodine deficiency.

Vitamins: They play an effective role in supporting and balancing the healthy hormone production in our body eg: vitamin D participate in regulating insulin and thyroid hormones, vitamin B6 helps in alleviating some of the symptoms of PMS, vitamin E reduces stress through its natural antioxidant property, vitamin Niacin helps to relax us and provide more restful night sleep.

Eat probiotic and prebiotic: Our gut is the largest endocrine organ in the body and synthesise more than 20 hormones that play a major role in appetite, satiety and metabolism. So we have to boost our gut system by incorporating probiotics (such as: fermented food, curd, yoghurt etc) and prebiotic (such as: bananas, oats, apples, almonds, raw garlic).

Don’t confuse yourself with probiotic and prebiotic, the former one are the foods that contain live microorganisms intended to improve our good bacteria in the digestive system while the latter ones are the high fibre foods that act as food for the good bacteria.

B) Foods to limit intake: In order to balance our hormones we should always remain away from hormone disrupters like: sugary treats, refined and processed food, non- organic food, dairy items, caffeine, soya products, alcohol etc .

2. Active lifestyle approaches: Key to balancing hormones is boosting up our physical activity levels. It enhances our quality of life, combating our stress and keep cortisol levels check. Not only this, healthy dose of activity elevate our estrogen levels which can help to take the edge off of menopause symptoms, increases our dopamine levels in the brain, release serotonin which promotes good night rest and even impact poor mood, social behaviour.

What more we want now, so engage in any type of physical activity, be it yoga, brisk walk, gardening, biking, jogging, dance, aerobics, strength training, cardio – I mean any activity that keeps us on feet and moving will help us to maintain a good balance.

3. Other life style approaches:

  • Listen to your bodies. Try to Cognize what food our body loves and what it rejects. Once we get in this practice we can create daily eating habits that work best for us.
  • Stay away from negativity and the creators of it.
  • Love yourself, respect your body by prioritising your time over others.
  • Do some meditation, it helps us to remain in present, spending even a few minutes in meditation can restore our calmness and inner peace.
  • Practice gratitude for every moment of despair and worry, everyday remind yourself what you are grateful for.
  • Get adequate amount of good quality sleep.
  • Drink water and get some sunlight because we are like houseplants with complicated emotions.
  • Don’t allow others to guilt or manipulate you into doing things in which you are not comfortable with.
  • Stand up for yourself and voice your opinions with confidence.

Point to be taken : My whole aim to bring these talks into notice is to avoid ignorance on shunning our health and it’s underlying emotions. If something is freting you then shoot the breeze with anyone you found comfy with.

The actual problem with women’s is that they easily overlook themselves but abide by responsibilities for others without holding up. Understand this, you cannot make the whole world happy around you, so love yourself first because if you are happy then only you can make others happy.

Don’t hold yourself responsible for the things beyond control. Nurture yourself by taking a well balanced diet, get crafty, engage yourself in physical activities with good company of people and spend time with yourself.

Lifestyle Modifications with PCOS

You must be well aware now what is PCOS and all the main symptoms of it but there are also other health challenges,such as diabetes, cardiovascular problems, depression, increased risk of endometrial cancer etc.

So now what? How am gonna deal with it? Here’s a good news as some researches suggests that few modifications with our lifestyle can do wonders.

By lifestyle, am only uplifting the “Art of Healthy Habits” among us, which is laid on the foundation of diet and excercise – an important aspect to manage PCOS.

Have you ever considered that our whole body is a byproduct of what we eat and it reflects in our personality. Many times we heard -“What we eat, we become”.So kindly prioritise the eating pattern rather settle on the scariest dieting approaches. No doubt, the most extreme diets to loose weight actually does work initially. But my friends, many studies also suggests that 80-90% of people loosing weight on extreme diets, regain the weight again within 1-3 years.

So, can’t for our own sake we can set up the goal : Eating well, staying active and maintaining a healthy weight” which can improve PCOS.

Here are some strategies to ease down the PCOS:

a)There are two primary ways that diet affects PCOS i.e : insulin- production & resistance and weight management. I believe that by managing insulin levels with a PCOS diet one can turn it around and here are the approaches :

  • Fibre rich foods: The insulin levels in our blood goes up after we eat, more specifically it goes up the most after we eat or drink something that contains carbohydrates. Now you gonna say, no carbs in diet?. Please understand not all carbohydrates are same, each have different effect on insulin level. For PCOS,the highly fibre enriched carbohydrate foods are beneficial eg: whole grains cereals, fruits(opt fruits with skin), vegetables etc.
  • A low glycemic diet: Don’t stress what is “glycemic index diet”, it is based on the concept of glycemic index(GI) which simply describes how a food affects sugar.So our aim is to choose the foods which doesn’t elevate our sugar level eg: whole grains, legumes, nuts, seeds, starchy vegetables, chicken etc.
  • An anti-inflammatory diet: It simply means avoid the food that cause “inflammation”. Understand, inflammation is triggered whenever the system detects an enemy- anything from a slight contusion to an allergic reaction (from the pollens or the food). But pals, be careful from these insidious “artful crooks” that triggers the inflammation everyday. Now imagine, when we take such foods diurnally, it simply results into weight gain, drowsiness, skin problems, digestive issue etc. So avoid such pleasing foods like: bakery items, sugar, soda, potato chips, fried foods, refined flour, artificial sweeteners and additives etc.

b)Another major aspect is physical activeness.We can simply start from 20-25 min of exercise.There are many resources available on various online apps. It will be beneficial if I start revealing,you will be amazed and few of them are like: heart health, weight loss, stress reduction, mood booster, increase energy and productivity etc.

PCOS diet and nutrition tips:

  • Slowly replace your one meal of a day with different combinations of wheat rotis in the ratio of 50:50 in the beginning and then gradually fix the ratio according to your body. You can combine the wheat with different grains (like:barley, bajra, ragi, oats etc) or with vegetable (like:carrot, beetroot, bottle gourd, pumpkin etc).Through this body gets optimum fibre and minerals.
  • I know we love rice in our diet but for healthy reasons we can again bring the same approach like above by amalgamation of rices i.e brown rice and white rice in 50:50 proportion and then slowly shift to brown rice as a major ingredient.
  • Avoid taking sugary foods. But never ever deprive your body with anything. So for this I will always suggest to use unprocessed sugar in the form of jaggery, coconut sugar, brown sugar. See many researches tells us “the dark effects of sugar”and whatever form of it we cosume it still means the same, but by these modifications we can at least give our body some nutrients which a whole sugar can’t.
  • Stop using the processed food, packaged items, snacks etc. They are not healthy for anyone. A simple example:opt your home made curd over packaged yogurt, fox nuts, roasted Channa, peanuts, puff rice over packed chips, cookies, mixtures etc.
  • Eat atleast 1-2 fruits in a day as a snack.This engulfs us with a feeling of fullness due to its higher fibre content and henceforth fulfilling our cravings. Avoid the fruit juices as they are rich in simple sugar.
  • Make a habit of eating green leafy vegetables which again provide good content of fibre which helps in controlling serum cholesterol and aid in weight loss.
  • Incooperate low fat dairy products, egg whites, pulses, legumes and omega 3 fatty rich foods as it lowers the testosterone level, regulate ovulation cycle and balance the weight.
  • Include antioxidant rich foods like: tomatoes, oranges, berries, walnuts, broccoli, cabbage, eggs, green tea, spinach etc.
  • Don’t ever skip your meal.This is a fact – if you skip the meal then instead of shedding the fat, body gain the weight. Instead include 5-6 small portions of meal per day, this gonna prevent the sugar release and insulin gush in the body.

These are few modifications to beat PCOS. My aim is to bring this thing in notice that don’t completely restrict yourself with any food because through this you’re not gonna vanquish the PCOS but inclining towards nutrient deficiency.

Instead regularise your eating pattern with good PCOS diet and pairing it up with the regular excercise. Again at last I wanna remind you that “women’s are the most beautiful creation of the god”so we should also attend ourself by doing selfless love because it is not selfish to “love or prioritise” yourself but it’s a necessity.

Part 1:Watch your Hormones

Women’s are considered as the “care takers” of any society. You might agree with me because they are not only giving birth, but also taking care of their children, spouse and loved ones. Not only this, they are equally justifying that approach in their workplace or as a home maker. I mean fearlessly superintending the things endlessly. Bravo!

But this “Wonder Woman” many times shows contributory negligence towards her health and from deep inside grappling with her emotions in a forlorn manner but predicts that everything is okey- dokey.

Here I want to apprise you that most of the times by managing the things for everyone we fail to remember ourselves and start romping with our well-being by neglecting the problems we might be facing in the form of mood swings, Insomnia and poor quality sleep, unexplained weight gain, weariness, libido, skin problems and the list never breaks off. Well, have you ever tried to rectify them by knowing what’s the actual cause? Don’t worry these are just the manifestation of our hormonal imbalances.

Before knowing Hormonal imbalance let’s quickly understand our hormones:

These are the “chemical messengers” which is made up by the specialist cells, usually with an endocrine gland which secretes them directly into our bloodstream and then carried to different organs and tissues of the body to exert their function.

They tend to keep an eye to every minute details of our body processes. What I mean to say that, each and every movement of our body depends on them, as they travel throughout the body and coordinate in complex processes like – growth, metabolism, fertility, heart rate, hunger, mood swings, activation-inhibition of immune system, wake up cycle and much more.

Furthermore, you will be surprised to know that before birth, they guide the development of the brain and our reproductive system. Do thank them if ever you felt that, why our arms are of the same length, why we can turn our food into fuel and how did we change from head to toe at puberty. So never underrate them folks.

Moreover, our perception for hormones is just up to “sex hormones but actually there are about at least 50 different hormones that secrete and circulate in our blood system and continually fluctuate.

See I don’t have any intention to lecture on “Hormones” but yeah will definitely suggest that “ tiny but largely, our body is dependant on hormones to function.” Now what happens when there levels get fluctuated? See any fluctuations occur when there is too much or too little of a hormone as it affects our overall health and well being. I hope you have started correlating with the things discussed above.

Levels of hormones fluctuate throughout the persons life, generally declining as humans age and nobody could deny that women’s experience these shifts throughout their life starting from puberty changes to menstruation cycles following our pregnancy phase from child birth to breast feeding and then finally proceeding towards peri menopause, menopause and post menopause. See how they keep supporting us. But many times these shifts are more sensitive for some of us than others, that’s why we have heard many times some women’s experience on menopause is very unpleasant than others and some might get a post natal depression while others didn’t get bothered at all by the hormonal changes of menstruation and pregnancy.

It doesn’t mean that something is wrong with you. Instead try to sort these symptoms and work on simplifying them. Let’s understand the problems with these shifts which would help every woman to get familiarise with it .

Problems associated with Hormonal Imbalance:

A) Sleep: Many times we miss the good quality of sleep and next day turns out to be a bizarre one. This happens, due to low levels of progesterone which is released by the ovaries that helps us to sleep. Furthermore many of us during our peri menopause and menopause suffer from night sweats and hot flashes, which affects the proper sleep due to low estrogen level.

B) Gastrointestinal problems: Many times we experience abdominal pain, bloating, diarrhoea, constipation, nausea, vomiting during periods with mood changes and fatigue which is due to GI disturbances which happens during monthly hormonal fluctuations.

C) Fatigue: We tend to get tired on several occasions by disturbances in two hormones-progesterone (levels get high making you more tired) and low level of Thyroid.

D) Brain fog: This is specifically related to woman’s in their peri menopause and menopause, many times we see them complaining about their memory and concentration power. Low level of estrogen and thyroid disease apart from many other factors plays a vital role.

E) Appetite and weight: There are two major hunger hormones-Ghrelin and Leptin which remind our brain that either we are hungry or full. This happens especially during our monthly cycles- which triggers mood changes and due to which we crave for some foods, which are high in fats, calories, sugar and after consuming them, they back fire us in different ways like: water retention, bloating, weight gain. So next time please don’t blame yourself for all this but yeah low level of estrogen affects leptin which is a hunger inhibitor hormone.

F) Low sex drive: Low testosterone levels may cause libido. Yes….”testosterone” it is typically considered as a male hormone but females also have them in little concentration in comparison to males. Many women’s after menopause report low sex drive which is due to its reduced level.

G) Mood disturbances: Many times we experience anger, irritability, mood swings, anxiety, depression. Our gonadal hormones-oestrogen, progesterone,testosterone impacts our brain chemistry and influence our moods, emotions, behaviour.

H) Breast changes: Many women notice the breast changes, which is caused due to high or too low estrogen levels. High levels cause lumpy or dense breast tissue, even cyst whereas low levels cause decreased breast tissue density.

I) Heavy- painful periods: Many of us complain painful or sometimes, a heavy period, lower back pain, a frequent need to urinate, constipation – these all are the aftermath of estrogen imbalances.

J) Weakening of Bones: Approximately around 50% women over the age of 50 suffer from Bone Break due to osteoporosis. Actually estrogen helps us to build and maintain strong healthy bones. But after menopause, the estrogen levels start decreasing and results in such problems.

The list is quite long ; although I have tried to cover a few of the major problems which we might face in our day today life. Now we know in depth about problems which are associated with hormonal imbalance.

Causes of hormonal imbalance: They might be caused by external factors such as: stress, unhealthy life style, improper diet, hormonal medications. But they can also be caused by any health conditions that impacts or involves the endocrine system eg: diabetes, thyroid disorders, PCOS etc.

Diagnosis: Talk to your doctor if you find any of the symptoms, get them examined by a qualified health professional so that they could find out the root cause of your symptoms and advice best treatment rather than following personal opinion of others.

Moral of the story: Now we have understood that hormonal balance is a vital need of our body. As I told you earlier that natural fluctuations are normal but when the same fluctuations are caused by the toxins or unbalanced lifestyle patterns then it becomes mandatory to act. Our hormones are deeply connected with the food we eat, the lifestyle we follow, the weight we possess and the stress we carry.

So I suggest in addition to proper medications for leading a good lifestyle:

  • Do some excercise or yoga.
  • Practice some meditation to lower your stress level.
  • Make a fixed sleep routine in which you wake up and go to bed at fixed time.
  • Avoid caffeine and alcohol in late afternoon.
  • Avoid blue lights specially in night, it disturbs our sleep patterns.
  • Consume a balanced diet which we will discuss rather soon.
  • Establish a relaxing night time – have a warm bath, essential oil infused candles, sip of your favourite antioxidant rich tea and light music.

For many of you these things are not practical or dreamy but I assure you that if you start practising these things it will bring a huge impact to your lives and never ever make excuses for yourself, it’s not good even start initiating doing little things for you which make you happy because no one from outside will come for you, it’s only yours perception towards your life which can do wonders. Lastly am ending my views from the very beautiful quote of the poetess “Maya Angelou”-

“When woman take care of their Health, they become their best friend”

Understanding PCOS

Polycystic ovarian syndrome aka “nightmare syndrome”is one of the most common disorder of the endocrine system affecting women of reproductive age.According to various studies about 10-15% women have PCOS and 50% of us remain unaware and are at high risk of developing type2 diabetes before age 40.Thanks to Italian physician Sir Antonio Vallisneri who first describe its symptoms in 1721.

See the whole intention of this writing is to bring awareness in between us and to break this “taboo-talk” which is considered as a tricky subject plus banned from discussion in a so called “civility- society”even among women’s and you know what’s the consequence that the young girls often given wrong advices …no…actually “Home- remedies” because we don’t want to understand the scientific cause behind it.

So, my dear ladies please understand it in a scientific way.

So what actually is PCOS?

It is a common health problem now a days caused by an imbalance of reproductive hormones.

More specifically, it affect women’s ovaries, the reproductive organs that produce estrogen and progesterone-which regulates our menstrual cycle and we know that these ovaries which am so focusing form the egg which is a ritual part of a healthy menstrual cycle.But with PCOS, the egg may not develop as it should or may not be released as it should be.

Surprisingly ovaries also produce a small amount of androgen which is a male hormone.There are two main hormones which also play a significant role -Luteinizing hormone(LH) and Follicle stimulating hormone (FSH),the latter one stimulates the ovary to produce a follicle- a sac that contains egg and the former one triggers the ovary to release a mature egg.

Now boss in PCOS there are many small fluid sacs which grow inside the ovaries; which are actually follicles: each containing an immature egg. The egg never develops enough to trigger ovulation and this lack of ovulation alters the level of estrogen, progesterone, FSH, LH. So, from here the whole story begins, the level of estrogen and progesterone are lower than usual while androgen level is higher than usual and this extra smart male hormone disrupts the menstrual cycle resulting in fewer periods than usual in PCOS.

What’s the reason?

The exact reason of PCOS is unknown.Even doctors also don’t know the main root cause but they believe the high level of male hormone is the culprit.Here are some factors that might play a role and are as follows :

Heredity:Researches suggests PCOS runs in families.Its not only one single gene but many genes which are responsible.

• Insulin Resistance:Our body cells become resistant to the action of insulin, which is a hormone produced in the pancreas that allow the cells to utilise sugar-our primary energy supply.Due to which our blood sugar levels can rise and body might produce more insulin and furthermore increases androgen production. I guess every woman could relate to the story which I have described above.

• Excess androgen:The high level of androgen results in acne, hirsutism(unwanted male pattern hair growth).

Low grade inflammation:Simply understand that it is used to describe fighters –“white blood cells”production of substances to fight infections.Women with PCOS have high rate of inflammation and excess amount of it is linked up with high level of androgens.

Here are the symptoms:

• Menstrual: abnormal, absence of menstruation , heavy, irregular, short and light or spotting sometimes.
Skin: acne or oily skin and cause breakouts in areas like the face, chest and upper back.
Weight: obesity, overweight, weight gain
• Excessive hair growth: usually on the face, chest, back.

Also common- infertility, dark patches of skin in folds and creases, depression and unwanted hair.

Diagnosis :

There isn’t a single test which can diagnose it. But yeah, doctors will definitely start by asking about your symptoms and medical history and by doing some physical examination possibly, a pelvic exam that can look for any problems with our ovaries or other reproductive tract.

Blood test check also helps to measure the level of hormones, blood sugar, cholesterol etc.
An ultrasound can reveal abnormal follicles and measure the lining of our uterus.

What about Treatments?

Fact but a bitter one that there is no complete cure for PCOS but definitely one can manage its symptoms.

Birth control pills and other medications helps to regulate the menstrual cycle and PCOS symptoms like: hair growth, acne.

By weight management and getting into some physical activities, one can reduce the risk of long term complications like:diabetes, heart diseases etc.

So, what this scientific knowledge is all about?

See its very important to understand what our body is telling, as we never prioritise our health and often get undiagnosed with many health problems which lead to several serious ailments.

We have a box full of things to discuss but we don’t talk about them because we just think “what society says” and our whole life keeps revolving around this single thought which is basically taught from our childhood days and while we grow up these remain untangled.

To manage our PCOS we just have to follow few simple approaches like:eat mindfully, physical activity, perform little yoga with meditation for stress management which am gonna discuss in other PCOS topic rather soon.

Some of you might be thinking “ no matter, how often I workout and eat well but still am not reaching the target, why the hell people make assumptions” or may not be willing to show any interest. Right.

But calm down my folks, please don’t mix up the things, rather beat it with full zest in a positive approach by bringing in few changes in you and then Voila! U can perceive its everlasting results.

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