Why Yoga is essential or PCOS women

​PCOS is still a puzzle for many. The name, definition, causes are unknown and solutions are still symptoms based. I see PCOS as a mind-body disease. PCOS requires a holistic mind-body approach; corrections in lifestyle, and involvement of Yoga rather than just focusing on symptoms based outcomes. There is growing evidence that practice of Yoga on regular basis can help solve the PCOS puzzle more efficiently than other forms of physical activity.  

​India is already a hub of diabetes and obesity. There is another chronic issue taking lead and that is Polycystic Ovarian Syndrome. Many young girls as young as 14 years have PCOS. The scary statistics point out on dire need of solutions for PCOS. One in five Indian women has PCOS. And this number is constantly increasing, especially among our urban population. Girls living in metro city are facing problems relate to PCOS- weight gain, irregular periods, facial hairs, and also infertility. 

Do not get confuse with its name.  It is not only something wrong with your ovaries. Do not blame hormones alone. I personally believe that it is all about insulin resistance among Indians. And PCOS is a lifestyle chronic health condition. So, you have been doing something not correct from past few years before you get the symptoms of PCOS.  So, along with Ayurvedic medicines, which are safe and effective, I advise my PCOS girls to practice Yoga daily for 20 minutes. 

Why Yoga is better than Gym for PCOS women
This is a common question women ask me. And I strongly suggest them to practice Yoga than sweating out in gym.  And I am sure you too would agree with my points for saying so. Gym will work on your physical body but not your mind- not your hormones. So you need Yoga for better results in PCOS. Read further.
Yoga, originated in India is now spreaded all over the world due to its various health benefits. This science focuses on bringing a balance between body and mind to achieve absolute bliss and is proved to positively impact on subjective well-being.
PCOS is a mid-body disease. PCOS is a group of disorders and not a single disease. Moreover, the pathology and diagnosis criteria are still debatable and on constant reforming. This throws a challenge to physicians to successfully treat this syndrome. Clearly, PCOS is a result of metabolic disturbances along with hormonal imbalances.

Moreover, yoga’s benefits for women with PCOS are not limited to the body alone, but its all-rounder therapy. One of the definitions of “yoga” is “to unite” – and modern yoga practice unites body, mind, breath, and spirit. Yoga is much deeper than just the physical body level. Yoga helps to release deeply stored stress in the system, which can help improve PCOS symptoms. The first step in PCOS yogic management is to balance weight and stress levels.
Insulin resistance, PCOS and Yoga
Further, Yoga is also proven to balance insulin resistance. For a healthy body and mind practice of Yoga at early stage would benefit in preventing onset of PCOS. Asanas (yoga postures) planned for PCOS help open up the pelvic area and promote relaxation. Further, pranayamas (breathing exercises) are potent practices that help keep the mind calm and balanced. Coupled with these are some soothing meditations that work at a very deep level and help de-toxify and destress the entire system. Practicing these Asanas will become a reason to boost the health of the pelvic organs such as uterus and ovaries and improve functioning of the endocrine glands.
Obesity, PCOS and Yoga
Obesity associated with PCOS is one of the typical clinical presentations. Effectiveness of Yoga therapy in managing weight has been promising in the recent researches. Stress along with obesity influence hypothalamic-pituitary –ovarian axis resulting into high androgens levels which manifest as symptoms of PCOS such as Hirsutism, Anovulation, Abnormal menstruation, Sub fertility, acne and psychic symptoms like anxiety, depression, insomnia, loss of concentration and much more are develop.
It is believed that weight loss of 5% to 10% may dramatically improve endocrine profile of PCOS. Yoga has been significant in managing weight related disorders. Further, Yoga with healthy diet helps to lose weight.
Reasons that yoga might help the weight loss process include:
1. Effective stress management, reducing the likelihood of stress eating
2. Increased body awareness, specifically relating to hunger and satiety
3. Mindfulness and mindful eating
 
 PCOS, Psychological issues and Yoga-
In the past 20 years of research, PCOS has immerged as not only a physical ailment but a psychosexual problem as well where management of symptoms requires immediate attention. Psychological issues are believed to be cause and worse PCOS symptoms.  Depression is found in many PCOS patients.
Stress is one of the well-known factors that contribute in manifestation of PCOS, which further worsen the PCOS symptoms. Moreover, our stressful, unhealthy day-to-day lives facilitate the pathology of PCOS.
Furthermore, due to the symptoms of PCOS, young adolescence girls and women go through severe psychological distress along with compromised quality of life. Stress is found to be associated with insulin-resistance , central obesity and much more. For PCOS women, having obesity is not just having excess fat; they go through severe psychological issues such as depression. 
PCOS women who are overweight or obese are at higher risk of developing depression and emotional distress. Under stress, a hormone called cortisol produces which is responsible for storage of fat in the body. Thus, people under stress have found to store more body fat.
Discovered thousand years back and still practiced widely, Yoga is a science of bringing balance between body and mind. Various studies have shown that Yoga is a solution in managing stress levels and various psychological issues including depression.
Of course, we cannot fully eliminate stress form our lives, however Yoga can certainly help us to face the stressful event more efficiently without causing any adverse effect. In a recent literature review, it was concluded that physical activity helps in marinating mental wellbeing of women with PCOS.
Yoga is a known stressbuster which helps to calm down the mind and lower the cortisol production. Practice of certain Yogic breathing practices brings relaxation of body and mind. This relaxation cause a balance of energy flow in the body and further corrects hormonal imbalance.

Final words-
There is growing evidence that PCOS is a lifestyle disorder involving the pathology of endocrine and metabolic systems. PCOS affects all parts of a woman’s life –physically, socially, psychologically and sexually. Further, limited resources of conventional medicines throw challenges to discover a revolutionized integrated approach to PCOS .  Yoga is effective for body and mind. Practice Yoga for 30 minutes daily to see results in 3 months.
 
 Written by- Dr. Vibhuti Rao