PCOD/PCOS: Role Of Sleep, Lifestyle And Food In Managing The Health Condition

The condition is characterized by hormonal imbalances, insulin resistance, and various symptoms such as irregular periods, acne, hair growth, and weight gain.

PCOD or polycystic ovarian disease is a prevalent hormonal condition affecting women of reproductive age.

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PCOD or polycystic ovarian disease is a prevalent hormonal condition affecting women of reproductive age. It is thought to be the result of an interaction between genetic, hormonal, and environmental factors. The condition is characterized by hormonal imbalances, insulin resistance, and various symptoms such as irregular periods, acne, hair growth, and weight gain. If PCOD is not effectively managed by embracing a healthy lifestyle, it might result in a number of other issues. It’s critical to keep in mind that PCOD is a complicated and heterogeneous condition and that every person may have a unique set of risk factors for developing it.

Lifestyle Modifications Crucial For Reversing PCOD

In this regard, Dr. Manoj Kutteri, CEO & Medical Director, of Atmantan Wellness Centre shared a few habits you can start incorporating into your daily life to manage PCOD:

Managing Weight:

If you are overweight or obese, losing even a small amount of weight can help with PCOD symptoms. Weight loss can help with insulin resistance and hormonal imbalances related to PCOD. By incorporating a few toning exercises, weight loss can be planned more precisely. You can accomplish this goal considerably more quickly by combining intermittent fasting, brief fasting, and a low-carb, high-fat diet.

Managing Stress:

The onset or development of PCOD, as well as its progression, are both significantly influenced by stress. Prolonged stress may exacerbate PCOD symptoms. There are several techniques for reducing stress, including yoga, music therapy, gaming, gardening, art, meditation, deep breathing exercises, or pleasant hobbies.

Dietary Modifications:

Consuming a balanced, nutrient-rich diet is necessary for managing PCOD. Put more of an emphasis on nutritious, living foods, including fruits, vegetables, whole grains, enough fiber, nuts and seeds, fatty fish, and healthy fats. Reduce your intake of processed foods, sugary snacks, and refined carbohydrates. Since a low glycemic index diet reduces blood sugar fluctuations, it might be beneficial.

Frequent workouts:

Exercises that promote insulin sensitivity and help regulate hormones include brisk walking, cycling, aerobics, dancing, swimming, HIIT, core conditioning, and pilates. Set a weekly goal of 1.5 – 2 hours of vigorous exercise or at least 3 to 4 hours of moderate exercise. Exercises such as functional and strength training are also advantageous.

Quality Sleep:

The management of PCOD depends on getting enough restorative sleep each night. Lack of sleep can have an effect on both insulin production and hormone regulation. Practices that improve sleep quality and length include taking a hot foot bath or shower before bed, abstaining from caffeine after 2 PM, eating light and early dinners, etc.

Drink in moderation and give up smoking:

Regular alcohol consumption and smoking can be detrimental to your general health and exacerbate PCOD symptoms. Both cutting back on alcohol use and quitting smoking can help with PCOD management. Additionally, this will improve people’s quality of life.

Supplements:

There are few herbal remedies that are effective in treating PCOD or tackling the insulin resistance that might cause PCOD. Ashwagandha, cimicifuga, black cohosh, berberis, inositol, Vitamin D, and Omega-3 fatty acids, among other supplements, can be helpful for women with PCOD. However, before starting any supplements, you must consult a doctor.

Probiotics and prebiotics:

Prebiotics are dietary fibers that function as food for probiotics, the good bacteria in the stomach. Prebiotics can aid in preserving a healthy balance of the gut microbiota, which has consequences for overall health, including hormonal balance, by encouraging the growth and activity of these helpful bacteria. Natural prebiotics such as garlic, onions, leeks, asparagus, artichokes, legumes, chicory roots, etc. helps to improve insulin sensitivity, balance hormones, manage weight, and reduce inflammation. Probiotics are sometimes referred to as 'friendly' or 'good' bacteria since they aid in preserving a balanced gut microbiome. There are a number of potential benefits that probiotics may provide for people with polycystic ovarian syndrome (PCOS), such as balancing the gut, improving insulin sensitivity, hormonal balance, fighting inflammation, etc.

Role Of Proper Sleep In Managing PCOS:

Dr.Tejal Kanwar- Gynaecologist and Menstrual Health Consultant with Ujaas which is a menstrual initiative by Aditya Birla Education Trust shared the role that sleep plays in managing PCOS.

She said, "Sleep has emerged as a pivotal thread that weaves through various aspects of our lives. For women grappling with Polycystic Ovary Syndrome (PCOS), understanding the profound impact of proper sleep on symptom management can be a game-changer. From hormonal balance to insulin sensitivity, sleep has an impact on PCOS management."

She further went on to explain the connection of sleep with PCOS/PCOD:

The Sleep-Hormone Connection: Balancing The PCOS Equation

Hormones help manage bodily functions, and PCOS involves hormonal imbalances. A consistent sleep pattern is a potent tool in the regulation of hormones like insulin, cortisol, and reproductive hormones. Quality sleep supports insulin sensitivity, reducing the risk of insulin resistance, which is a hallmark of PCOS.

Furthermore, sleep plays a role in the intricate interplay between hunger-regulating hormones, such as leptin and ghrelin. So, sleep deprivation can disrupt the balance of these hormones, leading to increased appetite and potentially contributing to weight gain, a common concern for many women with PCOS.

Metabolism and Weight: A Sleep-Weight Connection

Weight management is a key aspect of PCOS treatment, and sleep weaves itself into this narrative as well. Sleep is essential for a healthy metabolism, aiding in the efficient processing of nutrients and energy. Sleep deprivation disrupts the balance of appetite-regulating hormones, leading to increased cravings and a greater likelihood of making unhealthy food choices. This, in turn, can hinder weight management efforts.

Stress And Sleep: Letting It All Go

Stress can mess up your hormones even more if you have PCOS. But guess what again? Sleep can help you manage stress. When you sleep well, your body relaxes, and your stress levels go down. 

Tips for Great Sleep: Making It Happen

Getting good sleep isn't hard. You just need to follow some simple tricks. Try to go to bed and wake up at the same time every day. Make your sleeping area comfy and cozy. Before bedtime, put away your phone or tablet, and do something relaxing like reading a book. These little things can help you get the best sleep possible.

The synergy between sleep and PCOS management is undeniable. As women navigate the intricacies of this condition, acknowledging the restorative power of sleep becomes a powerful tool in their arsenal. By prioritizing sleep, women with PCOS can optimize hormonal balance, manage insulin resistance, reduce stress and inflammation, and support weight management. In the journey towards better health, proper sleep emerges as a steadfast companion, guiding women towards a more balanced and vibrant life.

Healthy Food Items To Include In Your Diet If You Are Suffering From PCOS:

Dr. Mickey Mehta, Global Leading Holistic Health Guru, and Corporate life Coach said, "It is said that we are what we consume. Our food defines the way our body behaves and reacts. When food enters our body, the sanskaras stick to our body. Our busy lifestyle is one of the main reasons for the imbalances in our body and PCOS is one of such side effects. Hence it is important to consume the right food, that too with a lot of reverence and gratitude."

"It is very important to follow the circadian rhythm and eat at the right time," saying this, below are the things that he suggested:

• Start the day with a teaspoon of garden cress seeds in organic or A2 cow milk.
• Consume alkaline fruits like honeydew melon, Musk melon, and pomegranate along with soaked nuts and seeds.
• Lunch should start with a nice bowl of clean green salad followed by a balanced meal of jowar or Nachni roti. Consume with ghee and jaggery. 
• Include a decent portion of vegetables and a portion of root vegetables like sweet potato, yam, arbi.
• Include unpolished local rice. For your dal, include a diverse range of pulses that are available like horse gram, chana dal, lobia, etc.
• Snacks can be lots of fruits, dry fruits, nuts, and seeds. 
• Coconut, ghee, and jaggery can be a great snack. Make it a part of laddos or chikki.
• Dinner should be early and light. Include soups, khichadi,  stews, and chillas.

"The right food is a powerful means of promotion of health and an integral part of longevity and healthy life. They help play the important role of cleansing, fortifying, and regulating. It is also important to include physical activity daily especially strength training about 2 times a week. Sleeping at the right time and getting good beauty sleep also relaxes and calms the hormones. Besides meditation, breath work, and pranayam, yoga will help to keep stress at bay. Such a kind of clean routine can totally transform your life and do magic making you a vibrant, radiant, and wholesome human being," he concluded.