Nowadays, many young ladies are diagnosed with PCOD (Poly Cystic Ovarian Disease).Studies reveal that 1 out of every 5 young women is suffering from PCOD in India. But, not many people know that PCOD and Diabetes are linked. PCOD is a condition that disrupts a woman’s endocrine system and raises her level of androgens (male hormones) and is seen to have a genetic connection.
What are the symptoms of PCOD?
The symptoms of PCOD may include one or more of the following:
1. Irregular menstruation or loss of periods
2. Painful periods
3. Difficulty in conceiving
4. Obesity
5. Excessive and unwanted facial hair
6. Acne
Did you know young women with PCOD are more likely to develop Diabetes?
Yes, studies have found that there is a connection between PCOD and insulin levels. Understanding the role of insulin in our body and its effects on a PCOD woman will help you understand the connect.
What is insulin?
Insulin is a hormone released by the pancreas in our body. It allows your body to use sugar (glucose) from the food you eat, for energy or to store glucose for future use. Thus, insulin helps maintain your blood sugar levels.
What is insulin resistance and how are PCOD and Diabetes related?
If your body is resistant to insulin, it means you need high levels of insulin to keep your blood sugar normal. Certain medical conditions such as being overweight or having PCOD are known to cause insulin resistance. Insulin resistance also tends to run in families. In women with PCOD, having insulin resistance increases your risk of developing Diabetes.
Now, if you are at this risk, you need to learn more about PCOD and also the preventive steps which can take to lower down the danger of having diabetes.
Following are the steps you should take for a healthy lifestyle that would help you regulate your sugar levels:
1. Opt for a nutritious and a healthy diet plan
First of all, start with the weight loss by adopting healthy diet plan. If you are obese, try to maintain your body weight in the desired normal range. Even if you lose 5 percent of your body weight, you can feel a drastic improvement in your PCOD symptoms.
Foods to include in your diet:
i. High-fiber vegetables, such as broccoli, cauliflower, green and red peppers beans, lentils, pumpkin etc.
ii. Lean protein such as fish, tofu and chicken.
iii. Anti-inflammatory foods and spices, such as turmeric and tomatoes, spinach, fatty fish (is high in omega-3 fatty acids) such as salmon and sardines
Foods to avoid in your diet:
i. Foods high in refined carbohydrates such as food products made of white flour such as breads, pasta, Indian snacks such as samosa, kachori etc.
ii. Drinks and foods rich in sugar like sodas, colas, packed juices etc.
iii. Processed food such as french fries, processed meat or red meat.
2. Pledge to be always active:
i. Exercising can add life to your diet plan, and it will aid in managing the weight which eventually decrease the chance of diabetes.
ii. Do regular brisk walks for 30-45 minutes daily.
iii. Follow a moderate exercise regimen.
3. Destress the stress of your life:
Stress acts as a catalyst to aggravate the symptoms of any disease in the body. So better stay away from it by incorporating regular yoga and meditation into your daily routine. Various yoga asanas helpful in PCOD are Suryanamaskar, Balasana, Bhadrakonasana, Naukasana, Dhanurasana etc.
Apart from these lifestyle changes, you may consult your doctor who may start with some medications to control your insulin levels.
You need not worry or panic if you have been diagnosed with PCOD with high levels of insulin. Proper medications, healthy lifestyle and regular health checks will help you keep diabetes at bay.
So, stay healthy, stay strong women.
Nothing can defy you.