POLYCYSTIC OVARIAN SYNDROME (PCOS )
Every girls know the struggle of it ! Let us see here to how to modify it !
Polycystic ovarian syndrome (PCOS) is a disorder affecting females of reproductive age, characterized by amenorrhea, obesity, and hirsutism, and is associated with enlarged polycystic ovaries.
Does everybody know how it occur ?
No...
Actual Reason is ...
During ancient days, Indian women were exposed to household physical work (pulling water from the well, working in the field, washing clothes with hands, making decorative arts in their homes (Rangoli), grinding flour using Indian grinding stones (Ammi Kal). All these household works are likely to be helped to maintain endocrine function. Now due to the advancement in technology, Adolescent girls spend their time in watching television, playing video games, smartphone, and other gadgets. Lifestyle modifications had put such a risk to adolescent girls.
Risks :
Genetic background and environmental factors, such as endocrine disruptors and lifestyle
How to rectify by yoga ?
ASANA:
1. Surya namaskar :
12 rounds
2. Bhadrasana: Butterfly pose
Procedure:
Separate your feet such that your buttocks and perineum can rest flat on the ground.
Now, fold both legs from the knees and join both soles together.
Try to separate the knees further, but do not strain.
Exhale and fasten your hands over your toes.
Inhale, pull your heels up to the perineum region (the region between the thighs) as close as possible. This is the final position.
Stay in this position for some time with normal breathing.
3.Chakki chalanasana (grinding the mill )
Now interlock your fingers of the both hands and hold your arms out straight in front of your chest.
After that keep your arms straight horizontal during the practice; make sure your elbows should not be bending.
Now bend forward without straining and assume that you are churning the mill with an old fashioned stone grinder.chakki-chalanasana-churning-the-mill-steps
Now pivot (rotate) to the right so that your hand goes over the right toes as far to the perfectly fine.Now recline back as much as you can on the backward rotation.
In forward rotation, put your arms and your hands to the left side, over your left toes then back to the center position.
One rotation means one round completed, attempt 5 to 10 rounds clockwise and anti-clockwise direction.
During rotation try to move your body from your hips. (Keep your hips steady, you have to rotate only your body parts above from your hips).
4.Bhujangasana (cobra pose )
1) Lie on your abdomen and keep your legs straight.
2)Keeping your forearms perpendicular to the floor, place your arm on the floor beside the last ribcage.
3)Press your arms to lift your body.
4)Create pressure on your feet and firmness in your hips.
5)Look straight and hold the position for 30-40 seconds with normal breathing.
5.Paschimottasana
Procedure:
1) Sit down and extend your legs straight.
2)Inhale and pull your hands up.
3)Bring your hands down and try to touch your toes with your hands without bending your knees.
4)Touch your chin to your chest.
5)Remain in the pose for 60 seconds with normal breathing.
Benefits :
In this asana, the abdomen and the thigh undergo pressure, all the abdominal organs are stimulated.
6. Vipareeta karani:
Procedure:
1)Get a towel, fold it, and sit on it alongside the wall.
2)Lay on your back and bring your legs up, and create a 90° angle while touching the wall.
3)Relax your head, neck, throat, and chin.
4)Stretch your arms and keep your palms facing upwards.
5)Stay in this pose for 5-10 minutes.
6)Post that, slide down your legs slowly.
7)Repeat on the other side.
7. Dhanurasana:
1) Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body.
2)Slowly, fold your knees up and hold your ankles with your hands.
3)Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.
4)Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.
5)lowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.
8.Shalabasana (locust pose)
Lie down on your stomach,face to the floor.
Place hands alongside the body, with elbows close to the sides.
Keep the feet together. Relax the muscles in the back and abdomen. Exhale slowly.
Inhaling partially, use the stomach, shoulder and hand muscles to lift the legs off the ground.
Keep knees unflexed and feet as straight as possible.
Maintain position for 5-10 counts.
Exhale and return to original position.
Bring hand to the side. Relax.
Breathe normally. Repeat 3 to 6 times.
PRANAYAMA
1. KAPHALBATI
2. NADISHODHANA PRANAYAMA
MUDRA
Procedure :
Bring both your hands together and join the tips of both the thumbs together.
Join the tips of both the index fingers and let your hands face downwards in the shape of an inverted Namaste.
Slowly turn the small, middle, and ring fingers inwards and ensure that the back of the fingers is touching each other. This shape of your hands will start resembling that of a womb now.
Press the tips of the thumbs together so that your index finger tips point towards your pelvis region.
DIET
Moderate adherence to an anti-inflammatory dietary pattern and the low glycemic index (GI) and low-fat dietary pattern have protective effect.
The introduction of a ketogenic diet may provide even better results.
Vitamin D indirectly influences carbohydrate metabolism by normalizing extracellular calcium and parathyroid hormone concentration.
Additional nutrition of magnesium, zinc,selenium have lower the risk of PCOS.
Omega-3 fatty acids, which tend to lack in the diet of PCOS women. The addition of omega - 3 regularise the periods.
Polyunsaturated fatty acids (PUFAs) can be added to diet.
TREATMENT:
The following herbs have effect in PCOS:
1.Cinnamon
2. Green tea
3.Green mint
4. Licorice
5. Turmeric
What should be avoided ?
1. Junk food -the main factor to disruption of hormones
Key message to home
Lifestyle modifications such as yoga and exercise are associated with less risk, least cost, does not require a visit to a health club or gymnasium, and do not cause any negative effects on the reproductive system of adolescent girls. Thus, it is worth considering lifestyle modifications as a promising method for reducing the risk of PCOS and reduction in processed foods..
STAY HEALTHY
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