Let’s answer some of the more common questions about PCOS.

Answers to common questions about PCOS

1. What causes PCOS?

The root cause of PCOS is not known. But research suggests that high levels of androgen [testosterone] and high levels of insulin are the two major causes of PCOS. These changes could be due to poor lifestyle, family history, stress, obesity or some other unknown causes.

PCOS affects fertility, appearance and has long term health effects if untreated.

2. Why does PCOS cause infrequent or absent periods?

PCOS occurs due to imbalance in reproductive hormones i.e higher levels of androgens [testosterone] and Luteinizing hormone [LH]. In a healthy female, the ovaries make and release eggs or ova on the 14th day of a regular 28 day cycle. If you have PCOS, the ovaries may not develop or release eggs and hence menstruation does not occur. These unreleased eggs are what show as ‘cysts’ in an ultrasound of a woman having PCOS. This leads to missed or irregular periods.

3. What are the main symptoms of PCOS?

Common symptoms of PCOS are:

• Irregular periods
• Rapid weight gain, inability to loose weight, obesity
• Pimples [acne]
• Hair loss and baldness on the head
• Excessive hair growth on the body and face
• Depression and mood swings
• Low self-esteem and body image insecurities
• Difficulty conceiving

4. What are the long term effects of PCOS?

The more common long term effects of PCOS are:

• Diabetes
• High BP
• Endometrial cancer in people who have less than 4 periods in a year
• Snoring, daytime drowsiness
• Obesity, which can lead to knee pain, backache and other health issues.

5. What are poly cysts in my ovaries?

Every menstruating woman has cysts [follicles] in her ovaries. The only difference is that in healthy women, the size of these cysts is small [less than 8mm in diameter]. The cysts seen in PCOS are actually ‘follicles’ that have not released any eggs.

6. How is PCOS diagnosed?

If any two of the following criteria are satisfied, the patient is said to have PCOS:

• Irregular periods
• Excessive hair growth on face and body
• A pelvic ultrasound, where the ovaries show a polycystic appearance
• Increased androgen hormone levels, which are confirmed with blood tests.

7. Can PCOS be cured?

There is no known cure for PCOS. However the symptoms can be managed by lifestyle modification, maintaining an optimal weight, screening for long-term side effects and taking medication if needed. Note that many women tend to experience symptoms on and off.

8. If I have PCOS, does it mean I don’t need a contraceptive?

If you are sexually active and want to avoid pregnancy, you should use a contraceptive even if you have PCOS. PCOS doesn’t mean you cannot get pregnant. Ovulation may still happen and since your periods are irregular, you may not find out soon enough that you are pregnant. Also, contrary to popular misconception, contraceptive pills do not cause PCOS.

9. Can I get pregnant if I have PCOS?

As mentioned above, although PCOS cannot be cured, the symptoms of PCOS and its effects on your health can be managed. With the correct diet, appropriate weight, exercise, and hormonal medicine (if required), your chances of getting pregnant increase. Assisted reproductive measures such as ovulation induction, intrauterine insemination (IUI) and IVF can also help with conception. But these are medical interventions and may involve high level of expenses.

10. Can PCOS affect my health if I do get pregnant?

It is possible that some women with PCOS may develop gestational diabetes, higher chances of miscarriage, pre-eclampsia [high BP complicating mother’s health and baby’s health] and preterm birth.

11. How can I improve my pregnancy outcomes?

Take folic acid [dose adjusted for weight] and keep your blood sugar levels under control. You can lower the risk by reaching a healthy weight before getting pregnant.

12. What can I do to make my pregnancy term safe and healthy?

Avoid excessive weight gain, protein supplements and high sugar foods. Exercise regularly. With modern technology the complications associated with PCOS can now be predicted in the third month itself and can be effectively prevented/controlled. A C-section is not offered/required for PCOS.

13. What can I do to improve PCOS symptoms?

• Balance your intake of carbs and protein. Have a low-carb, high-protein diet
• Increase your iron intake
• Reduce your coffee intake. Caffeine affects estrogen levels and hormonal behaviour
• A balanced low carb, protein rich diet with adequate micronutrients such as iron, chromium and magnesium helps in weight control and reversal of PCOS symptoms. 5 portions of fruits and vegetables help in meeting the requirements of micronutrients. Foods like bananas, spinach, cashews; grapes, apples, onions and tomatoes especially help meet the micronutrients requirements
• Exercise regularly. At least 150 minutes a week with two sessions of muscle strengthening
• Avoid sugar-rich foods
• Work on managing your stress and get enough sleep.

14. How do I know if PCOS is getting better?

The following will indicate that your condition is improving:

• Your period cycle will become regular
• You will start losing weight; even five kilos of weight loss starts showing benefits
• Unwanted hair growth on the face reduces and acne improves
• You will sleep better and feel less stressed.

15. How can we the control long term effects?

Screening should be done regularly [usually annually] for sugars, blood pressure, depression, snoring and endometrial cancer. Long term effects can significantly improve with weight optimisation.

16. Is PCOS a life-threatening condition?

Certainly not, although it significantly affects quality of life if uncontrolled. Symptoms of PCOS can be significantly improved with lifestyle and medication. Consult your local expert for a personalised diagnosis and treatment plan.

The post Answers to common questions about PCOS appeared first on Complete Wellbeing.

Factors contributing to infertility

• Imbalance of the doshas [the three bio-energetic forces that govern the functionality of your body]
• Poor nutrition of reproductive tissues due to sluggish digestion, increase in toxins or under nourishment
• Overindulgence in sexual activity can deplete the quality of reproductive tissue and cause impotency
• Suppression of sexual urges for long periods can lead to decrease in libido in the long term
• Eating excessive spicy, salty and hot foods could increase pitta dosha
• Physical, mental and emotional stress
• Compromised immunity
• Nervous system imbalances

The journey of a new life

Conception takes place when there is a meeting of healthy sperm and ovum in a healthy uterus. The sperm and egg are the seeds of creation called the ‘bija’ or the ‘shukra dhatu’. This is the last of seven body tissues to be nourished after plasma, blood, muscle, fat, bone and bone marrow/nerves. Healthy tissue formation is dependent on the ability to properly digest food, thoughts and emotions, be free of toxins and have balanced doshas [vata, pitta, kapha]. The end result of tissue nourishment is known as ojas or the essence of vitality and immunity. It is no surprise then that the healthier the ojas the better the quality of sperm and egg.

Strong digestive health is the root of producing healthy bija for both men and women. An ayurvedic fertility program can be broken into a 3 stage process over approximately 6 – 8 months. The first phase comprises of cleansing processes of the mind and body followed by a period of rejuvenation to strengthen the body tissues and then comes the conception phase. I advise you to consult an ayurvedic physician for personalised guidance but this article will give you a brief idea of what to expect.

Phase 1: Cleansing

Cleansing the body is one of the key points in ayurveda. This step tailor made considering the environment, gender, age, temperament and family history of both partners. The spring and autumn months especially support the process of cleansing.

Cleansing starts with improving digestion to prevent toxins known as ‘ama’ from building and ensure that optimum nutrition is absorbed from the foods eaten. This process helps the body eliminate toxins.

Panchakarma [five ayurvedic purification methods] would be recommended for deeper cleansing. This period of gentle cleansing over 12 – 14 weeks would include:

• Eating consciously and according to your hunger
• Eating well cooked and easy to digest foods
• Plenty of fresh seasonal vegetables, whole grains and legumes
• Cut back on all processed and fried foods
• Limit gluten, dairy, meats, sugars, alcohol and caffeine
• Invigorate the body with warm oil abhyanga [body massages]
• Engage in gentle exercise and yoga
• Engage in pranayama and meditation
• Refrain from sexual activity, to conserve energy
• Women could add a decoction made of ashoka to their bath water. Ashoka helps to release physical and mental pain
• Digestive compounds such as triphala, hinguwastak, trikatu and avipattikar are useful
• Around weeks 5 – 10, you can consult a practitioner for Panchakarma, include fasting days and a mono diet of khichdi
• After the deeper cleanse you can resume the gentle cleanse

Cleansing is not only limited to the physical body but also involves letting go of emotions that don’t serve you:

• Release negative emotions – anger, resentment, past hurt, grief and any emotional burden. Lighten up your heart!
• Discuss and let go of any dysfunctional patterns that don’t serve your relationship with your partner and express your gratitude for each other. This will encourage emotional closeness and bonding.
• Free your mind of the guilt, a common emotion that most women feel when faced with infertility. Let go of doubts, expectations and pressures to conceive. Affirmations are a great way to assist this process.

Phase 2: Rejuvenation

Rejuvenation known as ‘Rasayana therapy’ is intended to build ojas by nourishing the body, bringing doshas into balance, strengthening the body tissues and restoring normal bodily functions, particularly ovulation.

Both partners would benefit from following a restorative whole foods diet [sattvic] and lifestyle suited to their constitution. You would do well to choose:

• Seasonal fruits [pears, peaches, mango, plums, raisins, figs, dates, grapes, coconut, pomegranate]
• Grains such as basmati rice and quinoa and lentils such as mung
• Dairy proteins including milk, buttermilk, paneer, ghee
• Nuts and seeds including almonds, walnuts, pumpkin seeds
• Spices including cardamom, nutmeg, saffron, rose, jasmine, cinnamon, cumin, coriander, turmeric, fennel, carom
• Vegetables such as asparagus, sweet potato, broccoli, squash, carrot, beetroot
• Nurture your relationship with your partner with open communication, sharing more love and joy
• Engage in nourishing self care and self love practices such as massage with ashwagandha oil
• Nourish yourself by spending time in nature, especially near water
• Continue to engage in strengthening yoga postures

For women it is important to take mental and physical rest during menstruation and otherwise keep active. Spices such as turmeric and carom [ajwain] are good for keeping the uterine organs cleansed. Ghee is an extremely supportive ingredient. Reduce intake of processed carbohydrates and fats and increase natural proteins along with small amounts of barley with milk. For the male partner, a sattvic diet with an increased quantity of milk, ghee, rice and nuts will be helpful.

Phase 3: Conception

Few months on and your body should feel ready for conception now. Here are a few more tips to get you through the final phase:

• Continue to have a nourishing diet to build ojas and prevent ama
• Timing – many apps are now available to guide you to optimal days around your ovulation. Intercourse 3 – 4 days either side of ovulation increases your chance of conception
• Create a peaceful environment with candles or incense with essential oils that please your senses
• The best position for conceiving is with the woman lying on her back
• After intercourse, drink a cup of warm milk with spices such as saffron, cardamom and ground almond
• Conserve your sexual energy during the non-fertile period
• Avoid intercourse whilst in a negative emotional state, if suffering from compromised immunity, menstruation or if you have overeaten.

Herbs for fertility support

Fertility supporting herbs and tonics such as shatavari [asparagus racemosus], ashwagandha [withania somnifera], ashoka [saraca asoca], kappikachu [Mucuna pruriens], aloe vera and triphala amongst others are highly rejuvenating, promote hormonal balance and encourage production of reproductive fluids – consult your practitioner for safe use. There are also supportive herbal jams chyawanprash and brahmi avaleha, phala grtam.

Yoga and meditation for enhanced fertility

Breathing techniques such as nadi shodhana, ujjayi pranayama and various meditations can help you relax. Yoga postures such as padmasana [lotus pose] can increase the blood flow to the perineum and activate the lower chakras, muladhara [root] and svadisthana [sacral] that govern the sexual functions. Pelvic floor exercises can also enhance circulation to the reproductive organs.

Over and above all, enjoy the process and be patient. It should not add any stress or discomfort. Be connected to your intuition and allow yourself to be guided by that.

The post Tips to boost your fertility with ayurveda appeared first on Complete Wellbeing.