PCOS: Reclaiming Wellness with Yoga

Polycystic Ovary Syndrome (PCOS) is a prevalent condition affecting women of reproductive age across the globe. It disrupts hormonal balance, impacting periods, fertility, and even appearance. Women with PCOS suffer from hyperandrogenism, a medical condition caused by high levels of androgen. PCOS affects ovulation, causing ovulatory dysfunction and polycystic ovarian morphology. This health condition can increase the chances of type 2 diabetes mellitus, gestational diabetes, and other complications related to pregnancy, venous thromboembolism, cardiovascular and cerebrovascular events, and endometrial cancer.  While PCOS can affect daily life, creating a negative self-image resulting in stress and anxiety along with the risk of diabetes, high blood pressure, and similar diseases, it is not a dangerous condition. PCOS can be managed to improve your overall quality of life. One powerful tool? Yoga.Yoga may help in reducing the symptoms of PCOS and lead a healthier life. However, before discussing it, let us look into the symptoms and other important aspects related to PCOS.

Symptoms 

PCOS symptoms vary, but some common ones include:

• Irregular or missed periods

• Excessive body and facial hair (hirsutism)

• Thinning hair on the scalp

• Acne or oily skin

• Weight gain

• Difficulty getting pregnant

• Darkened skin patches (acanthosis nigricans)

• Skin tags

• Pelvic pain

• Mood swings, anxiety, or depression

Science still cannot find what causes PCOS; however, genetics plays a role. With a relative having PCOS, you are more prone to the condition. 

Hormonal imbalance causes the symptoms. An increase in Testosterone, the primary male sex hormone is observed in the ovaries of females with PCOS causing several symptoms including acne, and body hair growth.Those with PCOS may also observe resistance to the hormone, insulin, which regulates blood sugar levels. With insulin resistance, the body will produce more insulin to maintain an optimum level of glucose. Excessive insulin levels can result in increased body weight, irregular menstrual cycles, fertility issues, and increased testosterone levels.

Risks InvolvedPCOS can also increase the risk of developing:

• Type 2 diabetes

• Gestational diabetes

• Depression and mood swings

• Snoring and daytime drowsiness 

• Cardiovascular issues

• High blood pressure

• Cancer

Women exhibiting irregular or infrequent periods are generally diagnosed with PCOS. The presence of facial hair or blood tests indicating the presence of high testosterone levels indicates PCOS. Pelvic ultrasound to check for ovarian cysts can help diagnose the condition. 

Ways to Manage PCOS

Though there is no cure for PCOS, a multi-pronged approach can help successfully manage it. This includes:

• Healthy lifestyle: A balanced diet, regular exercise, and maintaining a healthy weight are critical to keep PCOS in check.

• Medication: Medications may be prescribed for regulating periods, managing blood sugar, or reducing androgen levels.

How Yoga Can Help?

Yoga can offer simple yet effective remedies to address the problem of PCOS. With certain asanas and breathing techniques, it can help manage the symptoms. Here are some yoga practices beneficial for PCOS:

• Asanas (Physical postures)  – Supta Vajrasana, Marjariasana, Bhujangasana, Noukasana, Paschimottanasana, Kandharasana

• Breathing and other techniques (Pranayama)  – Nadi Shudhi, Anulom Vilom, Uddiyana Bandha, mild Kapalabhati, Brahmari.

Though these exercises may be helpful, it is recommended to practice these techniques under a qualified instructor. Always listen to your body and ask for help if you need guidance.

Apart from these specific practices, yoga, in general, may also help with PCOS, like with any other ailment. It can calm the mind and significantly reduce stress levels, which can exacerbate PCOS. Physical activity can aid in weight management, which further helps with this hormonal condition. It’s a no-brainer, PCOS can be challenging. However, yoga coupled with a healthy lifestyle can improve your condition. Practicing yoga regularly, not only helps reduce specific symptoms of PCOS but induces physical, emotional, and mental health promoting general well-being.