Dr. Mitali Rathod provided an intriguing perspective on PCOS and Yin Yoga during the interview with Medbound Times.
Dr. Mitali Rathod is an Obstetrician and Gynecologist in Kalol, Gandhinagar, Gujarat, India. She has an experience of 8 years and practices at Kuldeep Maternity and Surgical Hospital in Kalol, Gandhinagar.
Here is what she explained:
Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It is characterized by irregular menstrual cycles, high levels of male hormones (androgens), and multiple cysts in the ovaries. Women with PCOS also often experience weight gain, insulin resistance, and suffer from self-image issues, anxiety/depression and metabolic disturbances.
Proper nutrition can play a crucial role in managing PCOS symptoms and improving overall health. Here are some nutrition tips for women with PCOS:
Eat a balanced diet: Eating a balanced diet is essential for everyone, but it is especially important for women with PCOS. A balanced diet should include whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. A balanced diet can help to regulate blood sugar levels and reduce insulin resistance, which are common issues for women with PCOS.
Choose low glycemic index foods: The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Choosing low GI foods can help to regulate blood sugar levels and reduce insulin resistance. Low GI foods include whole grains, fruits, vegetables, and legumes. High GI foods to avoid include white bread, sugar-sweetened beverages, and processed snacks.
Eat plenty of fiber: Fiber is important for regulating blood sugar levels and promoting healthy digestion. Women with PCOS should aim to consume at least 25 grams of fiber per day. Good gut health prevents inflammation. Good sources of fiber include fruits, vegetables, whole grains, nuts, and seeds.
Choose healthy fats: Healthy fats, such as monounsaturated and polyunsaturated fats, can help to reduce inflammation and improve insulin sensitivity. Good sources of healthy fats include olive oil, avocado, nuts, and fatty fish.
Limit saturated and trans fats: Saturated and trans fats are known to increase inflammation and contribute to insulin resistance. Women with PCOS should limit their intake of foods high in saturated and trans fats, such as red meat, butter, and processed snacks.
Increase protein intake: Protein can help to regulate blood sugar levels and promote satiety. Women with PCOS should aim to consume protein with every meal and snack. Good sources of protein include lean meats, poultry, fish, eggs, and legumes.
Avoid sugary drinks: Sugar-sweetened beverages, such as soda and juice, are high in sugar and can contribute to weight gain and insulin resistance. Women with PCOS should opt for water, unsweetened tea, or sparkling water instead.
Supplement wisely: Some women with PCOS may benefit from taking certain supplements, such as inositol, omega-3 fatty acids, and vitamin D. However, it is important to talk to a healthcare provider before starting any new supplements.
Stay hydrated: Drinking plenty of water can help to support healthy digestion and promote weight loss. Women with PCOS should aim to drink at least eight glasses of water per day.
Practice mindful eating: Mindful eating involves paying attention to the sensations of eating, such as taste, texture, and smell. This can help to promote healthy eating habits and prevent overeating.
To summarise, appropriate eating is critical for managing PCOS symptoms and improving overall health. Women with PCOS should have a balanced diet, select low GI foods, consume plenty of fibre, select healthy fats, limit saturated and trans fats, boost protein intake, avoid sugary drinks, supplement appropriately, remain hydrated, and practise mindful eating. Women with PCOS can enhance their health and quality of life by implementing these dietary modifications.
Always be mindful of what you are eating and check for food intolerance like gluten or dairy. Eliminating food you are allergic to will help.
Dr. Mitali Rathod, MS, OBGYN
Yin Yoga in PCOS
Yin yoga is a mild and passive kind of yoga that focuses on stretching and treating the body's connective tissues such as ligaments, tendons, and fascia. It entails holding positions for a considerable amount of time, often 3 to 5 minutes or longer. This prolonged holding provides for deep relaxation as well as activation of the energy flow in the body.
PCOS is a hormonal condition that primarily affects women of reproductive age. It is distinguished by the presence of ovarian cysts, abnormal menstrual periods, and hormonal imbalances. While yin yoga cannot treat PCOS, it can be an effective supplemental practise for symptom management and overall well-being.
According to Dr. Mitali Rathod, here's how yin yoga can help with PCOS specifically:
1. Stress alleviation: Stress can aggravate PCOS symptoms are alleviated by altering hormone balance. Yin yoga promotes relaxation and activates the parasympathetic nervous system, which aids in stress reduction. Deep breathing and mindfulness practices used in yin yoga can help with stress reduction even more.
2. Hormonal balance: Yin yoga works on the endocrine system, which regulates hormone production and balance. Specific yin yoga positions can stimulate the ovaries and aid in menstrual cycle regulation. Butterfly Pose (Baddha Konasana) and Reclining Bound Angle Pose (Supta Baddha Konasana) may be useful.
Dr. Mitali Rathod Also told about a study by Vishesha Patel et al, it was done in Pennsylvania and showed a good outcome for women with PCOS. The observed benefits imply that frequent mindful yoga practice could be a beneficial complementary therapy option for women with PCOS, particularly for improving serum androgen levels, which are a defining aspect of the condition. This improvement happened in the absence of weight loss and may continue even if the practice has lapsed.
It is crucial to emphasise that, while yin yoga can help with PCOS symptoms, it should be used in conjunction with other relevant treatments and lifestyle changes indicated by Gynecologists like Dr. Mitali Rathod. Consultation with a trained yoga instructor or therapist who has worked with people who have PCOS can provide personalised direction and modifications to meet your specific needs.
