Get back your periods naturally with these 5 tips

Let’s get to know what PCOS is?

Polycystic ovary syndrome (PCOS) is a common hormonal condition that affects women of reproductive age. It usually starts during adolescence, but symptoms may fluctuate over time. PCOS can cause hormonal imbalances, irregular periods, excess androgen levels and cysts in the ovaries. Irregular periods, usually with a lack of ovulation, can make it difficult to become pregnant.

Signs and Symptoms of PCOS to look after!

Most common PCOS symptoms include:

• heavy, long, intermittent, unpredictable or absent periods
• infertility
• acne or oily skin
• excessive hair on the face or body
• male-pattern baldness or hair thinning
• weight gain, especially around the belly.

Reversing and managing these PCOS symptoms is not that complicated as internet has made it. All you need are some holistic and strategic moves to achieve your pros reversal goal. The main strategies that has worked for my clients to get their periods naturally and get off hormone replacement therapy are listed below.

Strategy 1- Eat according to your own body’s needs

Eating more than your body’s calorie demands is a problem, but starving and dieting its not the solution. Everybody knows that eating more(surplus) leads to weight gain. But, eating less by just giving up on your meals and creating a huge calorie deficit without actually calculating personal calorie requirement can lead to  hormone imbalance and eventually to a missing period. 

Diet for PCOS plays a huge role.In order to get your period, first figure out your calorie requirements using scientific equations and then create a deficit of 300-500kcal for pros weightloss. Reach us out and we will help you with calculating demands.

Strategy 2- Focus on your protein intake

All Indians, irrespective if they are vegetarian or non vegetarian, have protein deficient diets. It is recommended, irrespective you workout or not, you should eat at least 1g/kg body weight protein on daily basis but majority people are not having more than 30g protein on daily basis. 

You might wonder, what protein will do? Here’s what protein can do:

1. Protein consumes most calories to get digested(known as TEF), which helps in improving metabolism, thereby fatloss.
2. Most hormones in our body are proteinaceous in nature. The better your protein is, the better production and efficiency of your hormones is, helping in hormonal balance and reversing PCOS.
3. Protein helps in improving muscle mass, which makes you insulin sensitive, helping regulating blood sugars and reversing PCOS. Also, more muscle mass, lower your body fat percentage and slimmer you look.

Include protein rich foods such as fish, chicken breast, eggs, milk, curd, sprouts and combinations such as dal-khichadi, rajma-rice to fulfil your protein intake.

Strategy 3- Balance your blood sugars

Insulin resistance is when cells in your muscles, fat, and liver don't respond well to insulin and can't easily take up glucose from your blood. As a result, your pancreas makes more insulin to help glucose enter your cellsInsulin resistance can make testosterone production higher. Because blood sugar dysregulation is tied so closely to the hormonal imbalances in PCOS it's important to consider blood sugar regulation as part of the treatment of PCOS.

In order to balance your blood sugars, always pair up your carbohydrates(roti, rice fruits) with fat(ghee, white butter, egg yolks, nuts, seeds), protein(listed above) and non starchy vegetables(cucumber, green leafy vegetables, capsicum, cauliflower, bottle gourd) which helps in reducing sudden blood sugar peaks, leading to improved insulin sensitivity and overall reversing PCOS.

Strategy 4- Work on your NEAT(Non-exercise activity thermogenesis)

Get up! And start walking right now. Going for a low intensity walk can help burn excess body fat. Avoid sitting for long hours as it can create pressure on your ovaries leading to hormonal imbalance and increase in belly fat. Get up after every 1 hour of sitting and be physically active throughout the day. Try completing at least 8000 steps in a day. However, please note: Walking isn’t a form of exercise.

Strategy 5- Start Weight Training!!

Start exercising for pros reversal and note that weight training is a non negotiable if you really want a long term chutkara from PCOS. Exercise such as weight training helps in improving muscle mass, metabolism and make body Insulin sensitive. I highly recommend weight training for at least 3-4 days a week for only 30 minutes/session. Avoid over exercising and HIIT workouts as it can elevate cortisol levels and worsen pcos.

Unlock natural relief from PCOS with tailored nutrition, prioritized protein intake, blood sugar balance, daily movement, and the power of weight training.

Client Testimonials

1. Arshveer Kaur(from Canada)

"Priyanka customized my  plan according to shift work schedule which helped in managing my meals timely with my hectic routine. With her consultation I got my periods regularly now and my overall lifestyle has changed drastically, all just with this little modification in my routine. I’ve been able to control my cravings without starving and eating clean. I would definitely recommend her to someone looking for reversing PCOS and weight loss."

Click here to read the whole review

2. Ramandeep Kaur

"Dietitian Priyanka is amazing. I have lost 10kg, Improved my skin and have regular periods and better condition under her guidelines. Feel really good. I would definitely recommend her to someone looking for reversing PCOS and weight loss."

 Click here to read the whole review