Can Yoga Cure Pcod
Yoga as a way to manage PCOS symptoms? Yes, please! Polycystic ovary syndrome (PCOS) affects 6 to 12 percent of women during their childbearing years, according to the Centers for Disease Control and Prevention. This common female endocrine disorder causes your ovaries to produce an excess of male hormones, resulting in irregular periods, weight gain, and problems with fertility and ovulation.
What exercises get rid of PCOD?
CARDIO – Good for reducing insulin resistance, boosting fertility, stabilising mood Moderate exercise like brisk walking, jogging, cycling or swimming are all great activities that can help with PCOS. This type of exercise increases your bodies sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes.
- Doing 30 minutes or more a day can also help with weight management, symptoms of depression and anxiety, as well as improving frequency of menstrual cycles and ovulation.
- And if you’re about to start IVF, regular light exercise can boost your reproductive success.
- Not sure how to start running, easy download the free Nike Run Club app that provides your with guided runs to help you begin your running journey! STRENGTH TRAINING Good for reducing insulin resistance, increasing metabolic rate, improving body composition (more muscle and less fat tissue) Bodyweight exercises like squats, push-ups, or tricep dips improve the function of insulin in your body, but can also boost your metabolism by building more muscle mass.
Don’t worry though; you won’t bulk up unless you’re taking steroids! More muscle simply means burning more calories while exercising, but also throughout the day even at rest. Combining resistance moves with cardio exercise is the best way to ensure you’re building a lean body, achieving a healthy BMI, and reducing your risk of chronic diseases like type 2 diabetes.
- HIGH INTENSITY INTERVAL TRAINING Good for increasing cardiovascular fitness and decreasing waist circumference Intervals involve swapping between short bouts of high intensity work and lower intensity recovery.
- It’s a time efficient way of boosting your cardiovascular fitness, with extra benefits for PCOS.
Going hard on the spin bike burns bucket-loads of calories, and reduces abdominal fat more effectively then say, a brisk walk. This can help you achieve a 5 – 10% weight loss, which studies show can decrease PCOS symptoms by reducing excess testosterone and improving insulin resistance.
CORE STRENGTH Good for general well-being and injury prevention, preparing your body for pregnancy Being above your ideal weight can cause lower back pain and poor posture, so including core training in your program is essential. These muscles support the spine and learning how to switch them on ensures you don’t injure yourself during exercise.
Also if you’re trying to conceive, start training your pelvic floor muscles! These muscles are also part of your core and help prevent incontinence, boost sexual health, and improve pelvic stability to help support a healthy pregnancy. The most effective exercise is the one you keep up with, so choose something you enjoy! Seeking help from an Accredited Exercise Physiologist is a great way to guarantee you’re exercising right for your condition.
Is PCOD and PCOS same?
Do PCOD and PCOS mean the same thing or are they different About two years ago, one of my friends was diagnosed with PCOD over the holidays. When she came back to school and told us about it, most of our reactions were along this line: “PCOD? Isn’t it called PCOS?” Or: “Wait, what exactly happens in that? Just irregular periods, right?” Or, more atrociously: “Oh, all you need to do is lose weight and go on a diet, it’ll be fine.” The ignorance, whether or not it was wilful, was glaring – then again, at least at a school-level, not many comprehensible resources have been compiled regarding this matter, or at least they aren’t widely available.
The very least I felt I could do (since I’m not a licensed medical professional) was curate credible information from a few trusted sources to make a very rudimentary and brief guide. If you are someone who menstruates, or have had enough conversations with people who menstruate, you’ve probably heard of PCOD or PCOS at some point in your life.
Depending on the setting, your pre-existing knowledge about the two may vary in accuracy – myths and misinformation are rampant when it comes to these surprisingly common health issues, and despite being quite different, the two abbreviations are often used interchangeably.
Before we get to how exactly the two are different, let’s talk a little bit about what they actually are – their causation, their treatments etc. PCOD PCOD (Polycystic Ovarian Disease) is mostly caused by a combination of hormonal imbalance and genetic tendencies. In a standard menstrual cycle, the two ovaries will alternately release mature, ready-to-be-fertilized eggs each month.
For someone with PCOD, however, the ovaries will often release either immature or only partially-mature eggs, which can go on to develop into cysts(little sacs filled with liquid). This also leads to the ovaries swelling and becoming enlarged. Generally, the ovaries release a limited amount of androgens (male hormones) during the cycle – but in this case, the ovaries will start producing androgens in excess, which leads to symptoms like male pattern hair loss, abdominal weight gain, irregular periods, and in some extreme cases, even infertility.
There is no set ‘cure’ as such for PCOD, but one of the best ways to manage it is by introducing changes in your lifestyle (after having consulted professionals, of course: your gynecologist, an endocrinologist and a dietician, preferably). Exercising and maintaining a healthy diet (low on sugars and carbohydrates, high on protein and fiber) are the most effective ways to get your PCOD under control.
This also cuts out some of the weight gain, which is very helpful, as even a 5% reduction in weight eases treatment considerably. Depending on the case, a person may be given medication to help balance their hormones. Some cases even require Second-line therapy – laparoscopic surgery, ovarian drilling, aromatase inhibitors, to name a few.
However this is not that common. People may further consult other doctors to treat some symptoms specifically – PCOD induced acne and hair loss can usually be solved by skin treatments, and although in most cases, after minimal aid with conception, one can expect a smooth pregnancy, about 20% of cases (based on data collected on Indian women) may require fertility drugs or other fertility-enhancing treatments should they want to carry a baby.
Though it may sound similar enough, PCOS (Polycystic Ovarian Syndrome) is a bit different from PCOD. In PCOD the ovaries start releasing immature eggs that lead to hormonal imbalances and swollen ovaries, among other symptoms; while in PCOS, endocrine issues cause the ovaries to produce excess androgens, which makes eggs prone to becoming cysts.
These cysts won’t, however, be released like in PCOD – rather they build up in the ovaries themselves. PCOS has a lot of symptoms common with PCOD – weight gain, infertility, acne, irregular periods, etc. PCOS also induces metabolic syndrome, which increases risk of heart disease, strokes, and diabetes.
It may also cause sleep apnea, which affects the body’s ability to breathe while you are sleeping – this means sudden pauses in breathing or inability to breathe while asleep, which in turn leads to a highly disturbed sleep cycle. As no ovulation is taking place, the uterine lining (lining of the uterus) builds up every month, which can also increase chances of endometrial cancer.
Treatment of PCOS usually includes taking oral contraceptives (birth control pills) which contain estrogen (female hormone) and progestin (which mimics progesterone, another female hormone) to stabilize the menstrual cycle and deal with a few other symptoms. Additional medication may be taken to reduce chances of endometrial cancer and diabetes – and for acne and skin problems.
Weight loss and living a healthier lifestyle will also aid the treatment process in this case. The Differences Now that we’ve covered the basic ground regarding both these menstrual health issues, let’s focus on a few differences between them too: First and foremost, PCOS is usually considered a more serious condition.
- PCOD can often be managed just by making informed lifestyle changes, and may not even require further medical treatment at all.
- PCOS however is a disorder of the endocrine system – it has more threatening implications and its treatment almost always requires external hormone intake.
- Along with that, PCOD is also far more common, at least in women.
About one-third of all menstruating women around the globe have PCOD. PCOS is not that common – though it isn’t rare either. According to a study conducted in Southern India and Maharashtra, about 9.13% of menstruating women in those regions suffer from PCOS, while 22.5% have PCOD.
- And finally, both the hormonal disorders do have infertility as a shared side effect, but not to the same extent.
- As discussed before, if one has PCOD, with some extra precautions, and minimal medical intervention, pregnancy is almost always possible.
- However, PCOS has too many hormonal irregularities, and conception is much harder in this case.
While a drug called Clomiphene is commonly taken to increase fertility if one has PCOS, this medication also usually results in increased chances of twins/multiple births, which is not always something that people want. Whether it’s PCOS or PCOD, one cannot argue that both have a sense of social stigma and misinformation surrounding them, especially in Indian society.
- They’re such common disorders yet they’re treated as something shameful, to keep under wraps – as are all things related to periods.
- Lack of conversation always leads to a lack of education – and even basic knowledge about menstruation, which may happen to extend beyond the diagrams in an eighth grade biology book, is unknown to most people.
But we can always make an effort to educate ourselves, and if you’re still here reading till the end of this article, you’re one of those people – and we thank you for it 🙂 : Do PCOD and PCOS mean the same thing or are they different
Can yoga shrink ovarian cyst?
What are the Yoga Poses To Treat Ovarian Cysts? – Yoga is a natural technique to reduce the symptoms of ovarian cysts. Yoga helps in the maintenance of hormone balance, resulting in a reduction in the size of the cyst. In yoga, some asanas can assist women to strengthen their uterine muscles.
Can yoga balance hormones?
Hormonal imbalances can make way to various lifestyle-related health problems in your body. Yoga is the solution to all hormonal imbalances. With different asanas, meditation techniques, and proper routines, you can lead a healthy life. Yoga is the solution to all hormonal imbalances.
Does Zumba cure PCOD?
You can combine Zumba with other forms of exercise such as Yoga, Pilates, walking, strength training, etc. Physical activity, in any form, can help with managing your PCOS, especially when it is combined with a PCOS-friendly diet and other lifestyle modifications.
Can Zumba reduce PCOD?
Get Wet – Pool workouts such as swimming and aqua aerobics or Zumba are great activities for women with PCOS to do. These exercises use resistance to work the entire body and are easy on the joints. If you’re swimming laps, push yourself by setting distance or speed goals.
Which dosha is responsible for PCOD?
A common hormonal disorder related to metabolism, Polycystic Ovarian Disease, abbreviated as PCOD, affects women of reproductive age group. It is characterized by an errant menstrual cycle due to the formation of a single or multiple ovarian cyst. There is an abnormal follicular growth in the ovary due to which the follicles do not mature.
This leads to the release of high levels of luteinizing hormones in the bloodstream from the pituitary gland. This further results in disrupted ovulation due to high production of testosterone hormone in women. Symptoms of PCOD – PCOD is characterized by an irregular or a faulty menstrual cycle. In addition to this, there is the problem of weight gain or obesity, and irregular fat deposition especially in the pelvic area.
Moreover, women suffer from insulin resistance and difficulty in conceiving. Sometimes, in young girls, skin problems like acne and other eruptions are reported. Causes of PCOD – According to Ayurveda, PCOD is a Kapha and Vata disorder which disturbs the process of ovulation in the women of fertile age group.
Ayurvedic treatment involves clearing the obstructions of Vata dosha of the pelvic area for balancing out the metabolism and for normalizing the menstrual cycle. Kapha affects the digestion, referred to as jatharaagni, which leads to poor metabolism consequentially affecting the metabolism of the seven tissues (referred to as dhatu agni).
In PCOD, the affected dhatus are rasa (plasma and lymph), meda (adipose or fat tissue), and artava (the female reproductive system). Ama enters the artava dhatu disturbing the pitharaagni which leads to poor functioning of the system. Many patients are administered with hormones for treating the PCOD which actually aggravates the condition by providing only peripheral relief.
A balanced diet comprising of a suitable amount of food from all the food groups. Fruits and vegetables are recommended. Light exercises and an active lifestyle to correct the doshas. Certain Yoga asanas like Nadi Shodhana (Alternate nostril breathing), Bhujangasana (Cobra pose), Naukasana (Boat Pose), Baddha Konasana (Butterfly pose), Dhanurasana (Bow pose), Malasana, Prasarita Asana, and Shavasana (Corpse pose) help in correcting the doshas associated with the PCOD. It is advisable to follow a lifestyle which does not aggravate any of the dosha of the body. Keep away from stress and anxiety, Smoking, drinking, and drug abuse worsen the condition.
Treatment Through Panchakarma – Panchakarma is a holistic approach in Ayurveda which focusses on cleansing and detoxifying the mind, body, and soul. It rejuvenates the entire body, restores the menstrual cycle, strengthens the reproductive system, and balances the hormonal levels.
Vamana induces vomiting for detoxification, Virechana is the medicated oil for clearing the blockages of the Vata dosha. Vasthi cleanses the alimentary canal through the anus and hence calms the Vata dosha. Uthara Vasthi cleanses uterus through the vagina and highly recommended to treat PCOD.
In case you have a concern or query you can always consult a specialist & get answers to your questions!
Can PCOD be cured by surya namaskar?
PCOS (Polycystic Ovarian Syndrome) is a prevalent health disease that some women experience during their reproductive years. It might be caused by an unhealthy lifestyle, hormonal imbalance, or hereditary factors, and if not treated properly, it can lead to problems such as irregular menstruation patterns, infertility, stress, and pregnancy-related concerns.
Yoga for PCOS has been shown to help open up the pelvic area, relieve deeply held stress, and improve mental and physical calm. Women can de-stress and aid detoxification by practising these asanas on a daily basis. Yoga is a completely natural treatment for the symptoms of PCOS, which include obesity, stress, and hormone imbalance.
By losing weight and addressing hormone imbalances in the most natural and restorative manner, yoga for PCOS can improve your health and reduce your stress levels. Studies have shown that practising yoga for one hour every day for 12 weeks is more effective than traditional physical activity in improving glucose, lipid, and insulin sensitivity.
Sun Salutation (Surya Namaskar) :
Surya Namaskar is one of the most effective PCOS exercises you can do at home. Weight loss, improved lipid profile, a reduced waist-to-hip ratio, and menstrual cycle regulation can all be aided by doing the Sun Salutation stance at least five times per day.
For irregular periods, PCOS, and PCOD, Surya Namaskar should be a part of your daily yoga routine. Step1 : Standing in a prayer position, face the early sun. Step 2: Inhale slowly as you stretch your folded hands backwards in a reclining position. Step 3: Exhale and reach forward with your hands, bending your knees and placing your hands on your feet.
Step 4: Bend your right knee and stretch your right leg behind you while bringing your left leg forward in the athletic stance. Take a look up. Step 5: Exhale and make an inverted V with your body by raising your hip and tailbone into the air. Step 6: Inhale deeply and prepare to enter cobra pose by placing your hands near your shoulders and lifting your buttocks.
Step 7: By elevating your chest and bending backwards, you can begin the cobra stance. Step 8: Slowly retrace your steps and return to your starting position. Step 9: Rep 5 times more. Side Tip: Don’t rush it; you don’t need to be fast at this. It’s a good idea to take a two-second break between each stance.2 Bridge Pose : Bridge Pose can help to relax the mind and relieve stress and anxiety while also relaxing the back muscles.
Yoga For PCOS, Hormonal Imbalances & Irregular Periods | Part -1 || Effective Asanas for Cure
Begin by lying on your back on the floor with your knees folded and your feet hip-distance apart. Step 1 : Place your hands beside your body, palms down. Step 2: Slowly elevate your lower back, mid-back, and upper back off the floor while inhaling (while the pelvis lifts up, lengthen from pelvis to sternum).
Step 3: Roll the shoulders back and bring the chest closer to the chin. Step 4: Maintain a straight line between your thighs and the floor, with all four corners of your feet firmly planted on the ground. Step 5: Stay in this stance for 1–2 minutes, breathing easily. Step 6: Rep up to 5 times more.3 Garland Pose: Malasana opens the hips while strengthening the pelvic floor and abdominal core.
This can help people with PCOS by enhancing circulation and blood flow in the pelvic region, as well as improving metabolism and digestion.You can support yourself with a block or two until your body gets used to this position. Step 1: Begin with your feet spaced about a mat’s width apart.
- Step 2: To get into a squat position, bend your knees and lower your buttocks toward the floor.
- Step3: Make a praying position with your hands (anjali mudra).
- Allow your thumbs to rest on your sternum to keep your chest elevated.
- Step 4: Stay engaged with your spine straight by pressing your upper arms/triceps inside your knees (elbows press into knees to open the hips).
Step 5: Draw the shoulder blades together and extend the low back. Step 6: Hold this position for at least 5 breaths. Step 7: Repeat for three times.4 Butterfly Pose This is a great restorative position, since it completely supports the spine and back body while gently releasing tension in the shoulders and chest and expanding the heart and hips.
- This pose is suitable for all levels.
- Use blankets or cushions under the shoulders, under the head at an inclination, and under the thighs to make the position more comfortable.
- Step 1: Begin by sitting on the mat with your legs stretched out in front of you.
- Step 2: To press the soles together, bend your knees and bring your heels toward you.
The sides of your knees will drop. Step 3: Lean back until your back is flat on the ground. Arms will be open and supported, palms up. Step 4: Close your eyes and take a few deep breaths for 3–5 minutes, or as long as you feel comfortable. Step 5: Make sure to exit the pose consciously, either by rolling to your right side and pausing there for several breaths before rising to seated, or in any other method that seems appropriate to you.5.
Anulom Vilom Breathing Practise It is a controlled breathing practise that can assist in deep relaxation as well as the removal of some toxic poisons from the body. It helps to clear your thoughts, relax your body, and boost the health of your heart. Step 1 : Close your eyes and sit in padmasana, with your hands resting on your knees.
Step 2: Slowly inhale through the left nostril after blocking your right nostril with your right thumb. Step 3: Exhale after gradually removing your thumb from your right nostril. Block your left nostril with your middle finger while exhaling, then inhale through your right nose.
In Ayurveda, PCOS is determined as a Kapha dosha disorder.
