PCOS weight loss

3 Most Effective Ayurvedic Home Remedies for PCOS

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Home remedies have their own charm I must say! No matter what treatment you choose – Inspiration. Kristensnyder.arbonne.com: Ayurvedic or conventional for PCOS; nothing boosts self-confidence like home remedies! Home remedies make you feel in charge of your health- a must have feeling- especially when you have PCOS! This Women’s Day, be in charge of your health! Steer your life in the direction that you want! That direction, I must say is towards getting healthier!

Ayurveda has emphasized that health is THE must have or must achieve aims of our life! Health is a must have for you to be able to fly high, pursue all your dreams, and never have to say- I cannot! PCOS is crippling and a life altering illness, which makes you completely lose control of your health . Let’s do everything we can to put reins on it.

Adopt these simple yet highly effective Ayurvedic home remedies to help manage your PCOS better.

Tulsi- Holy basil

Facial hair and acne are the worst part of having PCOS. Tulsi is one of the best remedy for Image result for uses of tulsireducing the growth of thick and unsightly facial hair. It helps in boosting the levels of SHBG- a hormone that binds excess androgens or male hormones (namely testosterone!) and gradually reduces facial hair as well as acne. Also, tulsi helps in reducing the excessive skin pigmentation or acanthosis nigricans- black velvety pigmentation typically seen around neck in PCOS.

How to take Tulsi?

Simplest way to have tulsi is to chew 10 tulsi leaves (washed) every day. In case fresh tulsi is   not an option, organic tulsi tea is fine as well. Wash and crush about a handful tulsi leaves and apply them on dark pigmented areas or acne. Leave it on for 15 minutes and wash off with lukewarm water. This tulsi paste can be applied every day.

Kalonji, Black seeds, Nigella seeds

Black seeds a.k.a Nigella seeds or Kalonji as they are called in India, have been revered as a Image result for nigella seedspotent remedy for almost every disease, especially in the Mediterranean. A must have spice in your pantry, Black seeds are a boon to women suffering from PCOS. Humble black seeds boost metabolism, help weight loss and regularize menstrual cycle by balancing stubborn hormones in PCOS. They also reduce blood sugar by enhancing insulin sensitivity. Most importantly, black seeds and black seed oil help in preventing the follicles from turning cystic. Call it the one- stop- home-remedy for PCOS!

How to take Black seeds/ Nigella seeds?

Organic black seeds or nigella seeds should be taken once or twice daily 1-3 gm (about ¾ tsp) ideally before breakfast.  One teaspoon black seed oil should be taken with equal amount of honey before breakfast for maximum benefits. It may take minimum 8-10 weeks to experience the health benefits of black seeds in PCOS.

Spearmint

Facial hair or hirsutism  and PCOS are almost synonymous! High

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levels of male hormone- testosterone (yes, women do have a small of amount of testosterone in their body!) and complex concoct of hormonal imbalances triggers facial hair to grow thicker and more men-like. The one home remedy that works best for controlling facial hair growth in PCOS is Spearmint! Spearmint has been proved by research to reduce the levels of circulating male hormone- testosterone and thus help in controlling and reducing the growth of thick facial hair in PCOS. Also, as testosterone triggers loss of scalp hair or balding in women with PCOS, spearmint can also help in reducing hair loss.

 

 

Reducing the intake of simple carbs, unhealthy fat and eating small portions of meals every 3-4 hours are other things that are effective in bringing facial hair growth under control in PCOS. Adopting healthy diet and lifestyle to lose weight is a must while trying spearmint in PCOS!

How to Take Spearmint?

A good quality organic Spearmint (peppermint works fine as well) tea should be steeped for two to three minutes and taken twice daily minimum five days every week.  As each woman suffering from PCOS is different, I recommend continuing spearmint till you see satisfactory results in terms of reduced facial hair growth.

Hope these home remedies help you in managing your PCOS better. Wishing all women and men who adore & respect women for what they are, a very happy and healthy women’s day! Choose health over PCOS, choose YOU over PCOS! Be proactive, be empowered, be healthy and most importantly be YOU!

Design your Own Meal Plan for PCOS

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Each individual is unique and so is their PCOS! Not all women with PCOS have weight Image result for meal planner clipartissues. PCOS can affect both thin as well as obese women. Not all women with PCOS have menstrual irregularity. Also, while some may have delayed or scanty periods due to PCOS, other suffer form heavy bleeding and prolonged period in PCOS.  Although insulin resistance triggers the hormonal imbalances in PCOS, not all women show high levels of insulin or high blood sugar in their blood work!

Although, many women suffer from facial hair/ hirsutism, not all have high levels of testosterone. Just the way we  manage all these varied presentation of PCOS differently for every patient, planning meal plans also needs customization!

Creating your own meal plan for PCOS is very simple and a great DIY activity. Here are 5 simple rules that you can follow to design your own PCOS meal plan.

  1. Identify your problem areas: Understanding your PCOS is the first step to designing
    any meal plan. Which of the following is affecting you:

    • Weight gain/ difficulty in loosing weight
    • Hunger pangs, food cravings , binging or lack of appetite
    • IBS, constipation, acidity or stomach bloating and gases
    • Body aches, pains, muscle spasms
    • Menstrual irregularity- heavy bleeding/scanty bleeding, delayed periods/periods occur too often
    • Stress, moods swings, PMS, depression/anxiety, sleep disturbances\
    • Lack of energy, exhaustion
    • Hair loss
    • Facial hair
    • Pre-diabetic changes (HbA1C- 5.7-6.4%, Blood Sugar higher than normal)

Shortlist which of the above areas affect you. Based on your list you can start working out a meal plan. You may need the guidance of a professional in case you are not able to understand this area on your own.

2. 5 meals a day:

To ensure hormonal balance in PCOS, eating every 3-4 hours is a must. This eating pattern helps in regularizing insulin functions and ensures steady blood glucose levels- which are a must! Giving long gaps between two meals or skipping meals fuels hormonal imbalances and weight gain in PCOS.

5 points to remember are:

  • Have your breakfast within 45 minutes of getting up. This ensures optimum insulin functions. This habit also helps get rid of lethargy and exhaustion, which are triggered by insulin resistance.
  • Portion of every meal should be eat 3/4 of your capacity. This helps in regularizing hunger and intake. Also, it helps in preventing overeating.
  • Have your dinner as early as possible. Metabolism and digestion slow down after sunset. Hence, in PCOS where metabolism and digestion are already at their rock bottom, early dinner is a must.

3. Keep it simple:

Keeping your PCOS meal plan as simple as possible, is the key to make it a sustainable and doable meal plan. PCOS meal plan needs to be deigned based on your ethnic eating habits which are familiar with.You can include super foods which are not a part of your ethnic eating habits. However, major portion of your meals should be foods which you and your body is familiar with. This make sure that you don’t have to learn special or complex skills or recipes. If you have to start learning too many new skills in kitchen,  this is where most people give up on meal plans. Also, designing a meal plan which is Image result for meal planner clipartway out your comfort zone in  also makes it less sustainable and less mentally acceptable to many women.

Some pointers:

  • Choose recipes which have less than five ingredients and take no more than 20 minutes of cooking time
  • Choose one pot meals that are loaded with whole grains and veggies
  • Keep it economical! You don’t have to go broke in order to manage your PCOS. Budget your monthly grocery and food expenses to keep your meal plans economical. Use those coupons, in store offers and sales to get value for money while you shop for groceries

4. Wholesome is the rule:

Every meal, be it breakfast, snack , lunch, evening snack or dinner; make sure to include wholesome ingredients. Organic, locally grown foods, super foods, whole foods and seasonal foods are the once which will help you get rid of PCOS.

5. Final steps for designing PCOS meal plan:

  • Make a grocery shopping list with with all the healthy food that are available in your area.
  • List down 7-8 each of breakfast, snack, lunch, dinner and healthy desert ideas. Find recipes which are easy and print them. Make a binder book of these recipes and keep them in your kitchen for easy reference.
  • No meal plans work without planning! Every Saturday plan your next week meals based on your recipe book and your grocery list and stick to it.

These are some pointers that can help you get organized with your PCOS management. Remember it takes at least 90 days to form any good habit. Do not give up on your PCOS meal plan unless you have tried it word  to word for three to four months.

To make your PCOS meal plan work , include a healthy exercise and Yoga routine to go with it. Also, see your doctor regularly in case your require medications and regular check ups.