Polycystic ovarian syndrome (PCOS) is a common hormonal disorder that affects millions of women worldwide and while conventional medicine often focuses on symptom management through medication, a holistic approach like yoga emphasizes nourishing the body naturally. This approach integrates lifestyle changes, dietary modifications, physical activities, and spiritual practices to address the root causes of PCOS and promote overall wellness.
Understanding the Holistic Approach
In an interview with HT Lifestyle, Himalayan Siddha Akshar, founder of Akshar Yoga Centre, shared, “A holistic approach to PCOS involves treating the person as a whole, not just the symptoms. It takes into account the interconnectedness of the mind, body and spirit, and aims to restore balance and harmony in these areas. The benefits of this comprehensive treatment plan include improved hormonal balance, better physical and mental health, and a sustainable way to manage PCOS in the long term.” According to him, this approach includes –
- Diet and Nutrition: Healing from Within – Diet plays a key role in the development and management of PCOS. High intake of sugar, fructose, trans fats, animal fats, and processed foods can contribute to obesity and insulin resistance, thereby worsening PCOS symptoms. On the other hand, a balanced diet rich in whole foods, fiber, and healthy fats can help manage weight and improve insulin sensitivity. Incorporating more vegetables, fruits, whole grains, lean proteins, and healthy fats found in nuts and olive oil can make a huge difference in managing PCOS. Adequate supplementation of vitamins B12 and D and iron is also essential.
- Physical Activity and PCOS – Physical inactivity can worsen PCOS symptoms. Regular exercise helps control weight, improve insulin sensitivity, and regulate the menstrual cycle. Women with PCOS are encouraged to do regular physical activity, such as aerobic exercise, strength training, and flexibility exercises like yoga. Flow postures like Surya Namaskar and Chandra Namaskar can be incorporated into the routine. However, in cases of chronic PCOS, Surya Namaskar should be avoided. Light stretching and exercises are recommended, and over-stretching should be avoided. Water activities like swimming are also beneficial.
- Managing stress and emotional well-being – Stress affects PCOS to a great extent, as chronic stress can lead to hormonal imbalances and persistent low-grade inflammation, which can worsen symptoms like irregular menstrual cycles and acne. Managing stress through techniques like mindfulness meditation, yoga, and therapy can help improve overall health, reduce the severity of PCOS symptoms, and control inflammation in the body. Reducing fear and anxiety is important, and mindful meditation practices can help. Practices like the Siddha Walk (walking in a figure of 8 pattern) and the Healing Walk (walking with hands raised) can improve body communication, correct blood circulation, and give great results. Apart from managing stress, prioritizing rest and self-care is important for women with PCOS. Adequate rest allows the body to heal and refresh, promoting hormonal balance and overall health. Establishing healthy sleep patterns, engaging in relaxing activities like reading or meditation, and making time for self-care rituals can all contribute to a sense of calm and inner balance. Nurturing yourself holistically involves honoring your physical, emotional, and spiritual needs, developing a deeper connection with yourself, and promoting healing from within.
Role of yoga and meditation
Himalayan Siddha Akshar states that yoga and meditation are powerful tools in balancing hormones and reducing stress, and specific asanas and exercises beneficial for women with PCOS include:
1. Yoni Mudra on Muladhara: This mudra increases and circulates blood flow; boosts reproductive health.
2. Sahaja Shankha Mudra, Adi Mudra and Fist Mudra: These mudras help channelize energy and promote hormonal balance.
3. Hanumanasana and Baddha Konasana: These postures open up the pelvic region and increase blood flow.
4. Paschimottanasana and Vajrasana: These asanas are beneficial for taking care of the calf muscles and improving overall flexibility.
reducing exposure to environmental toxins
Himalayan Siddha Akshar explains, “Reducing exposure to environmental toxins is essential in managing PCOS. Practical tips include using natural or organic products, avoiding plastic containers for food storage, and reducing the use of personal care products that contain harmful chemicals. These steps help reduce the intake of endocrine-disrupting chemicals and support overall health.”
Restoring balance and harmony
Restoring balance and harmony within oneself and with the earth is vital in managing PCOS. Himalayan Siddha Akshar advises, “This includes nourishing the body naturally, connecting it with its inner rhythms, and developing a deep, spiritual connection with nature. Spiritual practices such as waking up early with the sunrise and incorporating water activities such as swimming and connecting oneself with the energy of the earth can promote balance and harmony. Understanding the relationship between lifestyle factors and PCOS is vital for effective management of this condition. While genetics determines the condition, lifestyle choices play a significant role in the severity and progression of PCOS.”
By adopting a balanced diet, engaging in regular physical activity, controlling stress, and reducing exposure to environmental triggers, women with PCOS can improve their symptoms and enhance their overall quality of life. This holistic approach, which includes lifestyle changes such as yoga, physical exercise, and dietary modifications, provides the most effective strategy for managing PCOS.
