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Living Healthy with PCOS

Sep 16th, 2024

Archive for September, 2024

Living Healthy with PCOS

Monday, September 16th, 2024

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects an estimated one in five Indian women. This condition can have a profound impact on physical health, emotional wellbeing, and even relationships. Although the exact cause of PCOS remains unclear, it is widely believed to be influenced by both genetic and environmental factors. PCOS is a lifestyle-related disorder, meaning that managing this condition is as much about making positive lifestyle changes as it is about medical interventions.

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What is PCOS?

PCOS is a hormonal condition that primarily affects women in their reproductive years. The disorder is characterized by three prominent features: 

  • Irregular periods – indicative of abnormal ovulation
  • Excess levels of androgen – often leading to symptoms such as acne and excessive hair growth
  • Polycystic ovaries – ovaries that are enlarged and contain numerous small cysts along their outer edges

Women with PCOS may see many symptoms, including:

  • Acne or oily skin
  • Thinning hair or male-pattern baldness
  • Irregular periods or missed periods
  • Excess hair growth on the chest, face, or back (hirsutism)
  • Weight gain or difficulty losing weight
  • Darkening of the skin, especially in areas like the neck, groin, or under the breasts

Complications of PCOS

When left untreated, PCOS can lead to several serious health issues:

  • Type 2 diabetes
  • High blood pressure
  • Fatty liver disease
  • Endometrial cancer
  • Infertility

In addition to these complications, PCOS can also cause issues during pregnancy, such as gestational diabetes, preeclampsia, and an increased risk of miscarriage. It is essential to seek timely medical care to manage PCOS.

Healthy Living Tips for Managing PCOS

Living with PCOS requires a holistic approach to maintain both physical and emotional health. By making certain lifestyle changes, women can effectively manage their symptoms and reduce the risk of long-term health complications.Here are some practical tips for living healthy with PCOS:

  • Sleep Well
    Quality sleep is essential for hormone regulation. Aim for 7-9 hours of restful sleep each night to help balance your hormones and reduce stress levels.
  • Exercise Regularly
    Regular exercise can help with weight management, improve insulin sensitivity, and reduce androgen levels. Incorporating both cardiovascular exercises like walking or cycling and strength training can enhance fitness and emotional wellbeing. Incorporating at least 30 minutes of moderate exercise, five days a week, can go a long way in reducing PCOS symptoms.
  • Adopt a Healthy Diet
    A balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats can help manage weight and reduce insulin resistance. Women with PCOS should also focus on foods with a low glycemic index, which help to regulate blood sugar levels.Since insulin resistance is a common issue in women with PCOS, it’s important to limit sugar intake and avoid refined carbohydrates like white bread, pastries, and sugary drinks.
  • Manage Stress
    Stress can worsen the symptoms of PCOS by triggering hormonal imbalances. Practice relaxation techniques like yoga, meditation, or deep breathing exercises to keep stress levels in check.
  • Stay Hydrated
    Drinking plenty of water throughout the day helps maintain metabolic functions and promotes a feeling of fullness, which can aid in weight management.
  • Weight Loss 
    If you’re overweight, even a small amount of weight loss (5-10%) can have a positive effect on hormonal balance and improve symptoms such as menstrual irregularity and infertility.
  • Avoid Smoking and Alcohol
    Smoking increases androgen levels, which can worsen symptoms like hirsutism and acne. Limiting alcohol intake can also support healthy liver function and hormonal balance.

PCOS care at Kokilaben Dhirubhai Ambani Hospital

Living with PCOS may seem daunting, but with the right approach, you can lead a healthy, fulfilling life. By adopting lifestyle changes, staying physically active, and seeking timely medical care, you can manage your symptoms and improve both your physical and emotional wellbeing. Reach out to experienced gynaecologists at our Department of Gynaecology& Obstetrics for a detailed evaluation and care. Please find below the website link for more details: https://www.kokilabenhospital.com/departments/clinicaldepartments/gynaecologyobstetrics.html

How to Protect Your Spine

Thursday, September 5th, 2024

Your spine is the pillar of your body, a central support structure that allows you to stand, move, and carry out your daily activities. Yet, spine health is often overlooked, even though it’s crucial for your overall well-being. The spine works tirelessly every day, and protecting it is essential for maintaining a high quality of life. Let us explore effective strategies to improve and preserve your spine’s health, ensuring you can enjoy a healthy, active lifestyle for years to come.

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Prioritize Restful Sleep for Spinal Health

Sleep is the time when your spine finally gets to rest after supporting your body throughout the day. A good night’s sleep is not just about quantity; the quality of your sleep environment is equally important. A supportive mattress and pillow are key to ensuring your spine can rest in a natural alignment.

  • Choose the Right Mattress
    A firm or medium-firm mattress is ideal for spinal support. Unlike soft or old mattresses that may allow your spine to sag, a firmer mattress maintains your spine’s natural curve, reducing the risk of discomfort or injury.
  • Optimize Your Sleep Position
    Your sleeping position can significantly impact your spine’s health. If you sleep on your back, placing a pillow under your knees can relieve stress on your lower back. Side sleepers should place a pillow between their knees to keep their hips balanced and maintain spinal alignment.

Strengthen Your Core for Better Spinal Support

Your core muscles, which include the muscles in your lower back and abdomen, play a crucial role in supporting your spine. A strong core reduces the pressure on your lower back and helps maintain proper posture, which is vital for spinal health.

  • Engage in Core-Strengthening Exercises
    Unfortunately, many people do not use their core muscles effectively in daily activities, leading to weakness over time. Incorporating targeted exercises such as bridges, planks, and abdominal crunchescan help strengthen these muscles.

Choose Footwear that supports your Spine

The shoes you wear have a significant impact on your spine, as they provide the foundation for your entire body. Whether you’re walking, running, or standing, wearing shoes that offer adequate support can help prevent spinal issues and alleviate existing back pain.

  • Invest in Supportive Shoes
    Shoes that provide good arch support and cushioning can reduce the strain on your spine. If you have flat feet, consider shoes with additional arch support to help distribute your body weight evenly and reduce stress on your lower back. Orthotic inserts can also be a valuable investment for better spinal alignment.

Use Correct Lifting Techniques

Proper lifting techniques are essential in preventing spinal cord injuries and maintaining overall spinal health. When lifting heavy objects, always bend at your knees and hips, not your waist, to avoid putting undue stress on your back. Keep the object close to your body, and use your leg muscles, not your back, to lift. Avoid twisting your body while lifting, and if the object is too heavy, seek assistance.

Practice Good Ergonomics and Limit Sitting Time

Sitting for prolonged periods can place a significant amount of stress on the lower back, particularly on the lumbar discs. For those who work in office settings or spend long hours at a desk, this can lead to or exacerbate back problems.

  • Adopt Proper Ergonomics
    To protect your spine while sitting, ensure that your chair provides adequate support to your lower back. Consider using a lumbar roll or a small cushion to maintain the natural curve of your spine. Adjust your chair height so that your feet rest flat on the floor, and your knees are level with your hips. Additionally, position your computer screen at eye level to avoid straining your neck.
  • Break Up Prolonged Sitting
    It’s important to take regular breaks to stand up, stretch, and move around. Even a few minutes of walking or stretching every hour can help reduce the stress on your spine and prevent stiffness.

Protecting your spine is essential for maintaining a healthy and active lifestyle. Remember, your spine is the foundation of your body-taking care of it will pay off in the long run, ensuring you can continue to enjoy a life free from pain and discomfort.

Spine Care at Kokilaben Dhirubhai Ambani Hospital

Our Centre for Neurosciences at Kokilaben Hospital, Mumbai offers unparalleled expertise in spinal care, combining cutting-edge technology. Whether you’re dealing with complex spinal disorders or seeking preventive care, our multidisciplinary team of neurologists, neurosurgeons, and spine specialists is dedicated to providing personalized care. We utilize advanced diagnostic tools and minimally invasive techniques to ensure the best outcomes. Trust us to help you regain mobility, alleviate pain, and enhance your quality of life with world-class spinal care in a supportive environment. Please find below link for website details: https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_neurosciences.html