If you have visited a gynecologist for irregular periods, you have likely heard this sentence: "You have PCOD. Lose weight, and your periods will become regular."
But here is the frustration every woman with PCOD faces: PCOD makes it almost impossible to lose weight.
You diet, you walk, you starve, but the scale doesn't move. This isn't because you are lazy; it is because your hormones are working against you. Polycystic Ovarian Disease (PCOD) or Syndrome (PCOS) is not just a reproductive issue; it is a metabolic issue.
The cysts on the ovaries are just a symptom. The root cause usually lies in Insulin Resistance and inflammation. Here is how to tackle the root cause naturally.
1. The Diet Shift: Why "Roti-Sabzi" Might Be Hurting You
In many Indian homes, a standard meal is 3 Rotis and a small bowl of Sabzi. This is very high in carbohydrates. When you have PCOD, your body struggles to process carbohydrates. This leads to high insulin levels, which signals your ovaries to produce Testosterone (male hormone). This causes:
- Facial hair growth (Hirsutism).
- Acne along the jawline.
- Belly fat.
The Fix:
- Cut the Gluten: Try going gluten-free for 30 days. Many women report a massive reduction in bloating.
- The Dairy Dilemma: Milk in India today often contains hormones that can trigger acne in PCOD patients. Try switching to Almond Milk or just stopping milk/curd for a month to see if your skin clears up.
- Protein is Queen: Your breakfast must be high in protein (Moong Dal Chilla, Eggs, Paneer) to stabilize hormones for the rest of the day.
2. The Magic of "Seed Cycling"
This is a powerful, natural way to nudge your hormones back into rhythm using food. It involves eating specific seeds during specific phases of your cycle to support Estrogen and Progesterone.
Phase 1: Day 1 to Day 14 (From the first day of your period until ovulation)
- Goal: Boost Estrogen.
- Eat: 1 tablespoon Flax Seeds + 1 tablespoon Pumpkin Seeds.
- How: Grind them into a powder and add to your Dal, Salad, or Smoothie. (Chew well!).
Phase 2: Day 15 to Day 28 (From ovulation until your next period)
- Goal: Boost Progesterone.
- Eat: 1 tablespoon Sesame Seeds (Til) + 1 tablespoon Sunflower Seeds.
- Why: Sesame seeds are rich in zinc and help block excess estrogen while boosting progesterone.
Note: It takes about 3 months of consistent seed cycling to see changes in your cycle.
3. Stop Running on the Treadmill
Many women join a gym and start doing intense cardio (running, Zumba) to lose PCOD weight. The Warning: Intense cardio raises Cortisol (the stress hormone). High cortisol messes up your hormones even further.
The Better Way: Slow Weighted Workouts
- Strength Training: Lifting weights or doing bodyweight exercises (squats, lunges) improves insulin sensitivity.
- Yoga: Asanas like Malasana (Garland Pose) and Surya Namaskar increase blood flow to the pelvic region (ovaries).
4. Sleep: The Unsung Hero
PCOS is an inflammatory condition. Sleep is when your body fights inflammation. If you are sleeping less than 7 hours, or staying up late scrolling on your phone, your body stays in a state of stress. This makes insulin resistance worse. Tip: Try to be in bed by 10:30 PM. The sleep you get between 10 PM and 2 AM is the most restorative for hormonal balance.
5. Supplements That Actually Help
While food is medicine, sometimes you need a boost. Consult your doctor about:
- Inositol (Myo-Inositol): Great for improving egg quality and reducing insulin resistance.
- Magnesium: Helps with period cramps, sleep, and mood swings.
- Spearmint Tea: Known to reduce excessive facial hair (hirsutism) by lowering testosterone levels.
Conclusion: Be Patient with Your Body
PCOD didn't happen overnight, and it won't go away overnight. It takes at least 3 to 6 months of consistent lifestyle changes to see results. Do not hate your body for the weight; love it enough to feed it the right fuel.
You can regulate your periods without depending on pills forever. Start with one change today!