PCOS - is a term we commonly come across nowadays since it is alarmingly rising among women. It has been estimated that one out of ten women is suffering from polycystic ovarian syndrome in India. What is PCOS ?? Well, PCOS is a hormonal disorder that is characterized by irregular menses, facial hair growth, acne, hair loss, and weight gain. Are you aware of what makes you vulnerable to being affected by PCOS ?? Excess insulin secretion in the body, heredity, stress, and improper food habits are some of the factors that play a key role in increasing your risk of PCOS. Worried you might be suffering from PCOS ?? Check out these symptoms and rule them out before proceeding further.

• Infrequent, prolonged menstrual cycle
• Unusual weight gain
• Excess of facial and body hair
• Severe acne

If you have these symptoms you are likely to suffer from PCOS. Fortunately, we have a piece of good news for you!!! Yes, PCOS is treatable and you may lead a normal life as others Besides taking medications, PCOS symptoms can drastically improve if you adopt certain lifestyle changes and follow a proper diet.

But how do you gain information regarding those methods ?? We are here to help you:

1. The first and foremost thing is to consume foods that do not cause a hike in your insulin levels such as whole grains, nuts, legumes, and low carbohydrate foods. So, it is evident that you need to avoid refined carbohydrates like maida, sweets, white sugar, and processed foods. Intake of more fiber will gradually help you slow down the process of sugar absorption.

2. Avoid unhealthy fats like cheese, fried foods, and processed meat that can significantly cause a rise in your estrogen production worsening your PCOS.

3. Next, try to avoid dairy products since they tend to cause a spike in your insulin and androgen levels, but still, you can enjoy them in the form of alternatives like low-fat, skimmed milk.

4. Sugary beverages, soda, and all those mouth-watering soft drinks can again cause a spike in your insulin level, so it is wise to stay away from them.

5. PCOS is not only about diet, do you lead a sedentary lifestyle ?? Even that could be a reason for PCOS. So avoid being inactive and do regular exercise and keep yourself energetic throughout the day.

Some of the exercises and yogas that help you to get rid of PCOS are

• Surya namaskar
• Butterfly pose
• Bhujangasana
• Balasana

6. Avoid stress and keep your mind healthy and calm. We understand that stress is unavoidable in today's life, but still, you can manage it by doing meditation, reading books, going for a walk, and listening to good music. As your mind, so as your body - so keep your mind healthy and happy, and automatically your body will be healthy.

We hope that you might have acquired some knowledge about PCOS. Always try to remember that you are not struggling alone, there are thousands of people out there like you and you might inspire their lives through a few steps you strive to take every day.

Nothing is impossible when you believe that you can !!!

Be the change and make a change, let's fight the PCOS away together !!!