Ways to Deal With PCOS Fatigue?

What is PCOS Fatigue?

PCOS fatigue refers to the fatigue or extreme tiredness that some individuals with Polycystic Ovary Syndrome (PCOS) experience. This fatigue can be caused by a combination of factors, including hormonal imbalances, insulin resistance, poor sleep quality, and inflammation.

It can impact daily activities and quality of life. Managing PCOS-related fatigue may involve lifestyle changes, such as maintaining a balanced diet, regular exercise, stress management, and getting adequate sleep.

 

Why Does PCOS Fatigue Occur?

PCOS symptoms can occur due to several factors associated with this condition like:

  • Hormonal Imbalances: PCOS often involves elevated levels of androgens (male hormones) and irregular menstrual cycles, which can disrupt the body’s hormonal balance and contribute to fatigue.
  • Insulin Resistance: Many individuals with PCOS have insulin resistance, where the body’s cells don’t respond effectively to insulin. This can lead to unstable blood sugar levels and energy crashes, resulting in fatigue.
  • Sleep Disturbances: PCOS can be linked to sleep problems, such as sleep apnea or insomnia. Poor sleep quality or lack of restful sleep can contribute to fatigue during the day.
  • Inflammation: Chronic low-grade inflammation is common in individuals with PCOS. Inflammation can affect energy levels and contribute to feelings of fatigue.
  • Anemia: Some women with PCOS may experience heavy or irregular menstrual bleeding, leading to iron-deficiency anemia, which can cause fatigue.
  • Stress: The hormonal imbalances and other challenges associated with PCOS can lead to increased stress levels, which in turn can contribute to fatigue.
  • Weight Management: Weight gain or difficulty losing weight is common in PCOS. Excess weight can exacerbate fatigue, particularly due to its impact on insulin resistance and energy levels.
  • Thyroid Function: Thyroid disorders can coexist with PCOS and impact energy levels. Fatigue may result from thyroid hormone imbalances

 

 

How Do I Know Whether I Am Experiencing PCOS Fatigue?

The symptoms of PCOS-related fatigue can vary from person to person, but they may include:

  • Persistent Tiredness: Individuals with PCOS fatigue often experience a constant feeling of tiredness that doesn’t improve even after rest or sleep.
  • Lack of Energy: Fatigue can lead to a significant decrease in energy levels, making it difficult to engage in daily activities and tasks.
  • Difficulty Concentrating: PCOS-related fatigue can affect cognitive function, leading to difficulty concentrating, memory lapses, and brain fog.
  • Reduced Stamina: Physical activities that were once manageable may become more challenging due to decreased stamina and endurance.
  • Sleep Disturbances: Insomnia, restless sleep, or other sleep disorders common in PCOS can worsen fatigue.
  • Mood Changes: Fatigue can contribute to mood swings, irritability, and even symptoms of depression.
  • Muscle Aches: Some individuals with PCOS fatigue may experience muscle aches or soreness, which can further impact their daily activities.
  • Cravings and Overeating: Hormonal imbalances and fatigue can lead to increased cravings for sugary and high-calorie foods, which may contribute to weight gain and worsen fatigue.
  • Sluggishness: People with PCOS might feel physically and mentally sluggish, struggling to complete tasks efficiently.
  • Difficulty Waking Up: Mornings can be particularly challenging for individuals with PCOS, as they might feel groggy and find it hard to get out of bed.

 

How Can I Naturally Manage PCOS Tiredness At Home?

Managing PCOS-related fatigue naturally involves adopting lifestyle changes that can help improve your overall energy levels. Here are some tips:

  • Balanced Diet: Focus on a well-balanced diet that includes whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Avoid excessive sugar and refined carbs.
  • Regular Exercise: Engage in regular physical activity, such as walking, swimming, or yoga, to boost your energy levels and improve hormonal balance.
  • Adequate Sleep: Prioritize good sleep hygiene by maintaining a consistent sleep schedule and creating a comfortable sleep environment.
  • Stress Management: Practice stress-reduction techniques like meditation, deep breathing, or mindfulness to help regulate cortisol levels.
  • Hydration: Drink plenty of water throughout the day to stay hydrated, which can help prevent energy dips.
  • Natural Vitamins: Consuming foods rich in certain vitamins and minerals like B vitamins, magnesium, and iron might help alleviate fatigue. Foods for this include fruits like banana, apple, dry fruits like apricots, raisins, leafy green vegetables including kale, spinach, cabbage and more.
  • Herbal Teas: Herbal teas like peppermint or ginseng can provide a natural energy boost without caffeine.
  • Limit Caffeine and Alcohol: Reduce your consumption of caffeine and alcohol, as these can disrupt sleep and energy levels.
  • Manage Insulin Levels: Focus on foods that help stabilize blood sugar levels, such as complex carbohydrates and fiber-rich foods.

 

 

The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may on some level lead to this condition are:

  • Food Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
  • Exercise Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
  • Sleep Related Causes: Poor sleep quality (Lack of Deep Sleep).
  • Stress Related Causes: Chronic Stress.  Addressing these triggers through an integrated approach can naturally restore hormonal balance.

 

How can the Five Pillars Integrated Lifestyle Approach Help You to Have Hormonal Balance and Help With PCOS Fatigue?

  • Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
  • Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
  • Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
  • Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock.
  • Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.

 

In conclusion, managing PCOS-related tiredness naturally involves adopting a holistic approach that includes a balanced diet, regular exercise, adequate sleep, stress management, hydration, and possibly incorporating supplements and herbal teas. Remember that consistency in these lifestyle changes can play a significant role in alleviating PCOS and improving overall energy levels.

 

Can IVF Treatment Work With PCOS?

 

What Is IVF Treatment and PCOS?

IVF: ‘In-Vitro Fertilization’ is a fertility treatment where eggs are retrieved from a woman’s ovaries and fertilized with sperm in a laboratory dish. The fertilized embryos are then monitored and, once developed, one or more are transferred to the woman’s uterus to establish a pregnancy. It’s commonly used for couples who have difficulty conceiving naturally due to various reasons.

PCOS stands for Polycystic Ovary Syndrome. It is a hormonal disorder that affects people with ovaries, often causing irregular periods, excess androgens, and small fluid-filled sacs in the ovaries. Common symptoms include irregular menstrual cycles, excessive hair growth, acne, and sometimes difficulty getting pregnant. Management typically involves lifestyle changes, medications, and sometimes fertility treatments if needed.

 

How Does The IVF Process Work?

The IVF treatment process generally involves several steps:

  • Ovulation Stimulation:

The woman is given medications to stimulate the ovaries to produce multiple eggs rather than just one during a regular menstrual cycle. This increases the chances of success during IVF.

  • Egg Retrieval:

Once the eggs are mature, a minor surgical procedure is performed to retrieve them from the ovaries. This is done using a thin needle guided by ultrasound imaging.

  • Fertilization:

The eggs and sperm are combined in a laboratory dish for fertilization. In some cases, intracytoplasmic sperm injection (ICSI) may be used, where a single sperm is injected directly into an egg.

  • Embryo Development:

The fertilized eggs (embryos) are cultured in a controlled environment for a few days. They are monitored for growth and quality.

  • Embryo Transfer:
One or more healthy embryos are selected and transferred into the woman’s uterus. This is a relatively simple procedure, often done without anesthesia.
  • Luteal Phase Support:

Hormonal medications are given to support the uterine lining and embryo implantation.

  • Pregnancy Test:

About 10-14 days after the embryo transfer, a blood test is done to determine if the treatment was successful and if pregnancy has occurred.

 

 

Why Do Women With PCOS Need IVF Treatment?

Pregnancy for women with PCOS  can be more challenging due to irregular ovulation or anovulation (lack of ovulation) caused by hormonal imbalances. However, many women with PCOS do conceive successfully with the right interventions and management. Here’s how PCOS can impact pregnancy and what can be done:

  • Ovulation Challenges: PCOS can lead to irregular or absent menstrual cycles, making it difficult to predict ovulation and timing for conception. Fertility medications, such as clomiphene citrate or letrozole, may be prescribed to induce ovulation.

  • Weight Management: Weight plays a role in PCOS-related fertility. Achieving a healthy weight through diet, exercise, and lifestyle changes can help improve ovulation and increase the chances of conception.

  • Lifestyle Modifications: Managing insulin resistance through diet and exercise can improve hormonal balance and enhance fertility. Lifestyle changes can also reduce the risk of pregnancy complications such as gestational diabetes.

  • Monitoring and Timing: Tracking ovulation through methods like basal body temperature charting or ovulation predictor kits can help time intercourse for the most fertile period.

  • Fertility Treatments: If natural conception doesn’t occur, assisted reproductive technologies like IVF treatment (In Vitro Fertilization) can be a viable option for women with PCOS. IVF treatment involves controlled ovulation stimulation, egg retrieval, fertilization, and embryo transfer.

  • Early Pregnancy Monitoring: Women with PCOS may have a slightly higher risk of certain pregnancy complications, such as gestational diabetes and high blood pressure. Early and regular prenatal care is important to monitor and manage these risks.

 

Can Women With PCOS Successfully Go Through IVF Treatment?

Yes, IVF treatment can be successful for women with PCOS, but the success rates may vary based on individual factors. Women with PCOS often have challenges related to irregular ovulation, which can impact their ability to conceive naturally. IVF can offer them a better chance of pregnancy by directly addressing these challenges.

The success of IVF treatment for women with PCOS depends on factors such as their age, the severity of PCOS, the quality of eggs and embryos, the clinic’s expertise, and any other underlying health conditions. Ovulation stimulation in IVF treatment can sometimes be adjusted to suit the specific needs of women with PCOS.

However, it’s important to note that women with PCOS might be at a slightly higher risk of certain complications during IVF treatment, such as overstimulation of the ovaries due to their increased ovarian response to fertility medications. This is why careful monitoring and personalized IVF treatment plans are crucial.

 

How Can IVF Treatment Work For Women With PCOS?

IVF can be made possible for women with PCOS through careful management and adjustments in the treatment process. Here are some ways IVF can be tailored for women with PCOS:

  • Ovulation Stimulation: Since PCOS often leads to irregular ovulation or anovulation (lack of ovulation), fertility medications can be used to stimulate the ovaries and encourage the development of multiple eggs. This increases the chances of successful egg retrieval.

  • Monitoring: Close monitoring of the ovarian response is crucial to prevent overstimulation, a common concern in women with PCOS. Ultrasounds and hormone level assessments help adjust medication doses as needed.

  • Timing and Dosage Adjustment: The timing and dosage of medications can be adjusted based on an individual’s ovarian response. This ensures a balance between producing an adequate number of mature eggs while minimizing the risk of complications.

  • Prevention of OHSS: Ovarian Hyperstimulation Syndrome (OHSS) is a risk for women with PCOS. Steps can be taken to reduce the likelihood of this condition, such as using a “freeze-all” strategy where embryos are frozen for later transfer to allow the ovaries to recover before implantation.

  • Embryo Quality: PCOS may affect egg quality, so ensuring the best-quality embryos are selected for transfer is important. Preimplantation genetic testing (PGT) can be considered to screen embryos for chromosomal abnormalities.

  • Lifestyle Management: Managing PCOS-related factors such as insulin resistance, weight management, and other health issues can contribute to better IVF outcomes. Lifestyle changes and medications may be recommended.

  • Individualized Approach: Fertility clinics often create personalized treatment plans for women with PCOS, taking into account their specific medical history, hormone levels, and ovarian response.

 

 

 

The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may on some level lead to problems with fertility and pregnancy :

  • Food Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
  • Exercise Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
  • Sleep Related Causes: Poor sleep quality (Lack of Deep Sleep).
  • Stress Related Causes: Chronic Stress.  Addressing these triggers through an integrated approach can naturally restore hormonal balance.

 

How can the Five Pillars Integrated Lifestyle Approach Help You to have Hormonal Balance and Help With PCOS and Pregnancy?

  • Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
  • Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
  • Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
  • Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock.
  • Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.

 

“My Girlfriend Has PCOS”: 15 Ways To Be There For Her

Do you have a partner in your life or any females like your girlfriend, friends, mother, aunts, daughters, nieces, etc. who are dealing with PCOS? Well this article is for you. Let’s dive into some ways you can be a good partner, parent or friend and help out in these situations! But first let’s look at 

 

What Is PCOS ?

PCOS stands for Polycystic Ovary Syndrome. It is a common hormonal disorder that affects people with ovaries, typically during their reproductive years. PCOS can cause a variety of symptoms and health concerns, including irregular menstrual cycles, ovulation issues, excess androgen production, ovarian cysts, insulin resistance, weight gain or loss, and an increased risk of other health problems, such as type 2 diabetes, high blood pressure, cardiovascular disease, and sleep apnea.

 

How To Tell Whether My Girlfriend Has PCOS?

Here are some signs that could potentially suggest PCOS:

  • Irregular Menstrual Cycles: If your girlfriend’s menstrual cycles are irregular, meaning they vary significantly in length or she misses periods frequently, it could be a sign of PCOS.

  • Excess Hair Growth: If she’s experiencing hirsutism, which is excessive hair growth on the face, chest, back, or other areas where men typically grow hair, it might be indicative of PCOS.

  • Acne and Oily Skin: Persistent acne and oily skin, particularly if it’s not typical for her, could be related to hormonal imbalances seen in PCOS.

  • Scalp Hair Thinning: Male-pattern baldness or thinning of the hair on the scalp, known as androgenic alopecia, can be associated with PCOS.

  • Weight Gain or Difficulty Losing Weight: If she’s struggling with weight gain, particularly around the abdomen, and has difficulty losing weight despite efforts, it might be linked to PCOS, especially if accompanied by insulin resistance.

  • Skin Changes: Dark patches of skin, called acanthosis nigricans, can appear in body creases and folds and might be a sign of insulin resistance, which is often present in PCOS.

  • Ovarian Cysts: It’s important to note that not everyone with PCOS develops ovarian cysts, so their presence isn’t a definitive indicator. However, if your girlfriend experiences pain or discomfort in the lower abdomen, it could be related to cysts.

  • Fertility Issues: If she’s having trouble conceiving or has experienced multiple miscarriages, PCOS could be a potential factor.

girlfriend with pcos

 

How Do I Support My Girlfriend And Deal With PCOS By Her Side?

Supporting your girlfriend as she deals with PCOS involves being understanding, empathetic, and informed about the condition. Here are some ways you can provide support:

  • Educate Yourself: Learn about PCOS, its symptoms, treatment options, and potential challenges. This will help you understand what your girlfriend is going through and enable you to offer informed support.

  • Open Communication: Encourage open and honest conversations about how she’s feeling physically and emotionally. Let her know you’re there to listen and support her without judgment.

  • Accompany Her to Appointments: Offer to go with her to doctor’s appointments if she’s comfortable with it. Having a supportive partner by her side can help her feel more at ease and ensure that she gets the information she needs.

  • Lifestyle Support: If she’s making changes to her lifestyle to manage PCOS symptoms, such as adopting a healthier diet or exercising more, consider participating together. Engaging in activities like cooking healthy meals or going for walks, exercising together at the gym or running together can make the process more enjoyable and encourage her to stick with her goals.

  • Emotional Support: PCOS can impact her self-esteem due to symptoms like weight gain, hair growth, and acne. Offer compliments and words of encouragement to help her feel confident and beautiful.

  • Be Patient: PCOS is a complex condition, and managing its symptoms can take time. Be patient with any changes in her mood, energy levels, or physical appearance.

  • Quit Smoking: Smoking increases the risk of heart disease with PCOS and if you’re trying for a baby, it’s a definite no. So if either of you smokes, quit together!

  • Sleep Well and on Time: Lack of sleep can disrupt her hormone function, so the next episode on Netflix can wait! If you’re both night owls, start going to bed earlier and encourage your partner to do the same. Banish devices such as your smartphones at least an hour before you go to sleep.
  • Research Treatment Options: If your girlfriend is exploring different treatment options, help her research and discuss the pros and cons of each with her. This can empower her to make informed decisions about her health.

  • Manage Stress: Stress can exacerbate PCOS symptoms. Encourage relaxation techniques like deep breathing, meditation, or yoga. Consider doing these activities together to make them more enjoyable.

  • Show Empathy: PCOS symptoms can be challenging physically and emotionally. Show empathy by listening, validating her feelings, and offering reassurance to your girlfriend. 

  • Celebrate Small Wins: Celebrate your girlfriend’s achievements, whether they’re related to lifestyle changes, treatment progress, or simply managing daily challenges.

  • Seek Professional Support: If her symptoms are causing significant distress, suggest seeking support from a therapist or counselor who can help her navigate the emotional aspects of dealing with PCOS.

  • Advocate for Self-Care: Encourage her to prioritize self-care and take time for activities she enjoys. Remind her that her well-being matters.

  • Maintain a Balanced Diet Together: It’s likely that your partner’s PCOS will cause insulin resistance. High levels of insulin can increase androgens and make her symptoms worse. Have fun cooking food together that will manage her insulin levels. Make sure to include foods that are high in fiber, whole grains, anti-inflammatory foods such as nuts, tomatoes and olive oil. 

 

The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may on some level lead to multiple problems for your girlfriend are:

  • Food Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
  • Exercise Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
  • Sleep Related Causes: Poor sleep quality (Lack of Deep Sleep).
  • Stress Related Causes: Chronic Stress.  Addressing these triggers through an integrated approach can naturally restore hormonal balance.

 

 

How can the Five Pillars Integrated Lifestyle Approach Help You to Have Hormonal Balance and Help With Your Girlfriend’s PCOS Journey?
  • Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honour nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
  • Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
  • Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
  • Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock.
  • Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.

 

Ultimately,

These signs and symptoms of PCOS can vary from person to person, and some individuals with PCOS might only experience a subset of these symptoms. Remember that everyone’s experience with PCOS is unique, so it’s important to tailor your support to her specific needs and preferences. Ultimately, the goal is to let your girlfriend know that you’re there for her, no matter what challenges she faces due to PCOS.

Treatment for PCOS depends on the individual’s specific symptoms and goals. It may include lifestyle changes like weight management, regular exercise, and a balanced diet that you can all be a part of during your girlfriend’s healing journey from PCOS!

 

‘My Period is Light’ The Influence of 2 Hormones

“My period is light.” is a statement we might have heard in so many conversations with female friends. Have you ever wondered what it exactly means to have a light period and why it happen? 

 

What is a Light Period? How to Know Whether You Have It?

Body weight changes, changes in eating patterns, exercise routines, hormonal imbalances as well emotional levels of stress, all may be responsible for the causation of light periods. The two major hormones responsible for menstruation are estrogen and progesterone. 

What does the statement “My period is light” mean?

A period is light when the following characterizes it:

  • Menstrual periods that have a very light flow of blood 
  • Lasting lesser number of days than the usual cycle
  • Loss of blood below 20 ml can be considered a light period.

Sometimes your period is light as an extremely normal part of your cycle’s very natural, very random variation which is okay. Often times your period is light before it eventually ends up becoming heavier as the days in your cycle progress.

It may also be an underlying sign of pregnancy. Spotting in early pregnancy is a main factor that is caused by implantation bleeding, which may just seem like a light period. Lighter than normal period blood can be in various shades of pink, red, or brownish. It may or may not involve cramps and period pain.

Occasionally, it can also be a vital signal that there’s something else going on. Your period is light due to various fluctuating and ever-changing factors, and hormonal imbalances are one of the potential reasons. 

 

Period is Light

 

 

My Period is Light, Why?

The two primary hormones that are responsible for regulating the menstrual cycle and may also influence the flow of periods in women are estrogen and progesterone. An imbalance between them usually causes an imbalance in your period cycle too. Here is how they can majorly affect a woman’s menstrual flow:


1. Estrogen:

During the first half of the menstrual cycle, the levels of the estrogen hormone in the women’s body rise, which stimulates the growth of the lining that is shed in the uterus. Estrogen is a hormone that plays a role in thickening this lining to prepare the body for a potential pregnancy. In some cases, if there is not enough estrogen present, the uterine lining may not grow as thick, resulting in lighter periods.

2. Progesterone:

After ovulation, during the second half of the menstrual cycle, the levels of the hormone- progesterone increase. Progesterone is a hormone that helps in maintaining the endometrial lining, making embryo implantation easier if it occurs.
If the level of progesterone is low, the endometrial lining may not be maintained properly, leading to a lighter menstrual flow.


Other hormones, such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH), may also play quite essential roles in the menstrual cycle, but they do not directly influence the flow of periods in any way.

 

Period is Light

 

What Other Factors May Contribute to a Lighter Period?

Some of the factors that may contribute to a menstrual flow lighter than usual, apart from the influence of hormones are:

  • Hormones:

Imbalances in the production of various hormones like estrogen and progesterone

  • Stress:

Experiencing too much unmanageable stress in your personal or professional life causes light periods.

  • Thyroid:

Thyroid-related disorders like hyperthyroidism, hypothyroidism, thyroid cancer, etc.

  • Exercise:

Too much rigorous and excessive exercise may contribute to lighter periods.

  • Food habits: 

Eating too little or not enough nutrients may be a cause of having a period that is lighter than usual.

 

What are Some of the Signs That Commonly Accompany Light Periods?

Your period is light due to various causes but how will you identify whether your period is light or not? The commonly found symptoms and signs of lighter periods are:

  • Cramps: Unbearable and severe abdominal pain and cramps
  • Infections: Frequent infections like a yeast infection and other fungal or bacterial infections
  • Pain during sexual intercourse: Experiencing intense pain during sexual intercourse
  • Abnormal period patterns: Regular missing or absence of periods
  • Discomfort in body: Serious discomfort in various parts of the body like arms, legs or chest

 

Is It Normal to Have Light Periods?

Yes, it is! Your period is light due to various reasons. Every person is different, and so the chances of you bleeding the exact same amount as your friend, colleague, or sister are highly unlikely.
It is not just the amount of blood that can constitute a light period, however, because a light period may additionally have fewer bleeding days or a color.

This is due to a process called oxidation where the menstrual blood changes color when exposed to oxygen as it travels from your uterus to your pad, tampon, or any other menstrual product that you use.
As you are shedding less blood, it will take longer and the longer the blood is exposed to oxygen outside your blood vessels, the darker or browner it may appear.

It is very important to note that when your period is light, or when someone you know has a light period, it can have several major as well as minor, deep underlying causes.

If Your Period is Light, How to Naturally Increase Flow to a Healthy Level During Light Periods?

Some natural ways to increase a light period flow at home are:

  • Adequate Hydration: 

Make sure to consume 1.5-2L of water every single day to get a healthy flow during menstruation. Drinking more water leads to a better menstrual flow and helps in cleansing the body as well as the skin.

Consume plenty of iron and fiber-rich foods like oats, wheat, and quinoa, dark green leafy vegetables like spinach, kale, and cabbage, and fruits like watermelon, apricots, pomegranate as well as dry fruits like raisins and prunes. 

  • Move Your Body:

Engage in at least 30 minutes of daily activity. Yoga is considered especially helpful with periods. Several poses in yoga like Matsyasana and Dhanurasana are considered beneficial for healthy periods. 

  • Get Enough Sleep:

The maintenance of a good sleep cycle and a good circadian rhythm is directly linked with a healthy period flow. Try to get in at least 6-8 hours of sleep and rest every day.

 

All in all, having a light period could occur due to a wide variety of reasons and might not always be something to worry greatly about.

Tracking your period symptoms over the course of time might greatly help in understanding your cycle better. Also tracking the symptoms as well as your eating, sleeping, and exercise habits around this time period may also be of great help. 

A period that seems light is usually not a cause for concern. However, it could actually sometimes be a sign of hormonal shifts or certain medical conditions. Most people experience a natural fluctuation in their menstrual periods from time to time.

If you are experiencing irregular or significantly lighter periods, it’s essential to consult with a healthcare professional to determine the specific cause so that you are able to receive the appropriate kind of treatment or guidance for you!

How to Reduce Your Heavy Periods Naturally: 11 Remedies

What are Heavy Periods?

Heavy periods are abnormally heavy as well as prolonged menstrual periods. They are also known as ‘Menorrhagia’. They can hamper the everyday life of a woman by bringing alongside effects like body aches and soreness, abdominal cramping and the inability to carry out everyday tasks or walk too much.

Generally, a normal healthy woman passes 40 ml of blood during her period cycle, which lasts from four to seven days. Prolonged menstrual bleeding or as it commonly referred to as ‘heavy period’ is bleeding that lasts more than seven days and causes more blood flow than the regular menstrual period. Women suffering from prolonged periods might face the problem of changing pads or tampons every one hour for several hours back to back. 

How Can I Identify a Heavy Period?:

To know that you have heavy periods, you need to know what heavy periods look and feel like. Some commonly known signs as well symptoms that are indicative of heavy periods are: 

  • Having one or more sanitary pads or tampons every hour for several consecutive hours
  • Needing to use double sanitary protection to control your menstrual flow
  • Needing to wake up to change sanitary protection during the night
  • Periods in which bleeding lasts for longer than a week
  • Passing blood clots larger than a quarter
  • Restricting daily activities due to heavy menstrual flow
  • Symptoms of anaemia, such as tiredness, fatigue or shortness of breath
  • Pain in the abdomen 
  • You lose more than 80 ml of blood during your period instead of the normal 35-40 ml.  
  • Intermenstrual bleeding (bleeding or spotting that occurs between periods)

 

 

Why Do Heavy Periods Occur?

Heavy menstrual bleeding can have a wide variety of causes, ranging from hormone-related issues to various medical conditions and even stress. Some of these causes are:

1. Hormone imbalances

The hormones that your body produces, like estrogen and progesterone, help to regulate your menstrual cycle, including how heavy your periods are. Imbalanced hormones lead to heavy period bleeding.

2. Growths in the uterus

Growths in your uterus and conditions that cause cells in your uterus to grow improperly can cause heavy menstrual bleeding, too.

3. Infections

Infections, including sexually transmitted infections (STIs) can cause heavy bleeding. These include trichomoniasis, gonorrhea, and chronic endometritis.

4. Pregnancy complications

Heavy bleeding can be a warning sign of pregnancy complications, such as miscarriage.

heavyperiods

 

How to Reduce a Period That is Too Heavy?

Reducing heavy periods naturally may involve adopting lifestyle changes and trying certain home remedies. Here are some natural approaches that might help:


1. Dietary Changes:

A balanced diet that is rich in iron and other nutrients can support overall reproductive health. Include foods like leafy greens, legumes,  and fruits in your diet. Reduce or avoid caffeine, alcohol, and salty foods, as they may exacerbate bloating and discomfort.

2. Exercise:

Regular physical activity can help improve blood flow and reduce the severity of menstrual cramps. Aim for moderate exercise like walking, swimming, or yoga. Several yoga asanas like the dhanurasana are known to be beneficial for heavy periods.


3. Heat Therapy:

Applying a heating pad or warm compress to your lower abdomen can help soothe cramps and improve blood circulation to help with periods that are heavy. This may also help with migraines.


4. Hydration:

Staying well-hydrated is essential during menstruation. Drinking plenty of water can help reduce bloating and ease discomfort. At least 1.5-2L of water must be consumed within a day to manage heavy periods. 


5. Magnesium:

Some studies suggest that magnesium may help alleviate menstrual pain and reduce heavy bleeding. Include foods rich in magnesium like spinach, pumpkin seeds, almonds, etc.


6. Vitamin C:

Vitamin C can help the body absorb iron better, which is essential if you experience heavy bleeding. Consider increasing your intake of vitamin C-rich foods.

 

 

heavyperiods


7. Stress Reduction:

High-stress levels can impact hormone balance, potentially affecting your menstrual cycle. Engage in relaxation techniques like meditation, deep breathing, or spending time in nature to manage stress and reduce the flow of heavy periods.

 

In Conclusion, Is Having a Heavy Period a Huge Problem? 

Heavy periods are a common problem affecting lots of women who menstruate. The period may last for more than seven days and is accompanied by heavy blood flow, which hinders the normal day-to-day activities of an individual. Women may experience pain in the abdomen, feeling of exhaustion, tiredness, shortness of breath, etc.

The blood flow is so heavy that it might require a change of pad or tampon every hour. There is also a discharge of blood clots the size of a coin or bigger. Eating right, moving more, breathing aware, sleeping better and stress management help address the root cause of hormonal imbalance impacting this condition. If heavy periods persist or become increasingly problematic, it is absolutely crucial for you to consult the right experienced healthcare professional for guidance.

Refer to the doctor immediately if you notice the following symptoms of prolonged periods if you need to change your sanitary pad or tampon every one to two hours as it is completely soaked with blood, bleeding for more than seven days, or has anemia-like symptoms such as tiredness, shortness of breath, exhaustion, etc. for a prolonged period of time.

Why Are You Experiencing Painful Sex? 4 Relations It Has With Vaginal Dryness?

Pain during sexual intercourse is medically known as dyspareunia. It can have various causes, both physical and psychological. The pain is felt in the genital region. Women can have pain externally in the vulvar region to the labia (lips of the vagina) or at the opening to the vagina. Some feel the pain internally in the cervix, uterus or lower abdomen.

It’s a common condition that can have negative emotional and psychological effects. In addition to the physical pain, couples may suffer from loss of intimacy or experience strain in their relationship.

 

What Are Some Symptoms of Painful Sex and Vaginal Dryness?

Some common symptoms found in people experiencing painful sex especially due to vaginal dryness are: 

  • Pain or discomfort: You may experience pain or a burning sensation during penetration, which can occur at the vaginal opening or deeper inside the vagina.
  • Stinging or soreness: Some individuals may feel a stinging or soreness during or after intercourse.
  • Throbbing pain: The pain may be described as a throbbing sensation in the genital area.
  • Tightness or muscle spasms: Vaginismus, a condition where the vaginal muscles involuntarily tighten, can also cause pain during intercourse.
  • Lack of lubrication: Vaginal dryness is characterized by insufficient natural lubrication in the vagina, leading to increased friction during intercourse.
  • Itching and irritation: Dryness in the vaginal area may cause itching, burning, or general discomfort.
  • Pain or discomfort during daily activities: Vaginal dryness can lead to discomfort during activities like walking, exercising, or sitting.
  • Urinary symptoms: Some women may experience urinary symptoms like increased frequency or urgency due to the dryness irritating the urethra.

 

painful sex

 

 

Why Are You Experiencing Painful Sexual Intercourse?

There could be a wide variety of reasons for why you might be experiencing pain during or after sexual intercourse. Some of them are: 

  • Lack of Lubrication: Insufficient vaginal lubrication can make sex uncomfortable or painful. This can be due to various factors, such as hormonal changes, stress, certain medications, or inadequate arousal.
  • Vaginal Infections or Conditions: Infections like yeast infections or bacterial vaginosis, as well as conditions like vaginismus (involuntary muscle spasms in the vaginal wall), endometriosis, or pelvic inflammatory disease, can cause pain during intercourse.
  • Sexually Transmitted Infections (STIs): Some STIs can cause irritation or inflammation in the genital area, leading to pain during sex.
  • Vaginal Dryness Due To Menopause: Hormonal changes during menopause can lead to vaginal dryness and thinning of the vaginal walls, making sex painful.
  • Physical Issues: Certain structural issues like uterine fibroids, ovarian cysts, or pelvic organ prolapse can cause discomfort during intercourse.
  • Psychological Factors: Emotional issues like anxiety, depression, past trauma, or relationship problems can contribute to painful sex.

 

Who Is More At Risk For Painful Sex?

Pain during sex is more common in women. It can affect both men (male dyspareunia) and women (female dyspareunia) of all ages. The pain is often due to physical factors or medical conditions, but it can also be psychological. 

Moreover, when painful sex is experienced specifically due to vaginal dryness, it is more likely to happen to women or people assigned female at birth. 

How Does Vaginal Dryness Cause Painful Sex?

Vaginal dryness is a common symptom that you will likely experience at some point in your life. Several conditions and factors cause your vagina to become dry such as menopause or taking certain medications. This dry feeling can lead to painful sex or burning, itching and soreness in your genitals. It can indeed lead to painful sex. Vaginal dryness occurs when there is insufficient lubrication in the vaginal area, which can result in discomfort or pain during intercourse. Several factors can cause vaginal dryness, including:

  • Hormonal Changes: Hormonal fluctuations, such as those that occur during menopause or while breastfeeding, can lead to decreased estrogen levels. Estrogen helps maintain vaginal lubrication, so lower levels can cause dryness.
  • Stress and Anxiety: Emotional factors like stress and anxiety can affect the body’s natural lubrication process and lead to vaginal dryness.
  • Medical Conditions: Certain medical conditions like Sjogren’s syndrome and certain autoimmune disorders can cause vaginal dryness.
  • Chemical Irritants: The use of harsh soaps, perfumes, or douches in the genital area can irritate the delicate tissues and disrupt the natural lubrication.

 

 

How Do I Manage Vaginal Dryness and Painful Sex?

To address painful sex caused by vaginal dryness, there are several approaches you can consider:

  • Use Natural Lubricants: Using natural lubricants like coconut oil or aloe vera can provide relief by reducing friction during intercourse.
  • Natural Vaginal Moisturizers: Using natural oils to moisturize the vaginal area can prove to be extremely beneficial for avoiding painful sex.
  • Hydration: Drinking at least 1.5-2L of water a day can help in keeping the vagina moisturized and healthy and reduce chances of painful sex.
  • Avoid Irritants: Be mindful of the products you use in the genital area and opt for natural, gentle and fragrance-free options.
  • Foreplay and Arousal: Engaging in longer periods of foreplay can help promote natural lubrication and reduce discomfort during intercourse.
  • Communication With Your Partner: Openly communicating with your partner about your feelings and discomfort can help create a supportive and understanding environment during intimacy.

 

The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may on some level lead to vaginal dryness and painful sex are:

  • Food Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
  • Exercise Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
  • Sleep Related Causes: Poor sleep quality (Lack of Deep Sleep).
  • Stress Related Causes: Chronic Stress.  Addressing these triggers through an integrated approach can naturally restore hormonal balance.

 

How can the Five Pillars Integrated Lifestyle Approach Help You to have Hormonal Balance and Help With Relieving Pain During Sex and Vaginal Dryness?

  • Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
  • Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
  • Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
  • Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock.
  • Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.

 

In Conclusion,

We may say that it is important to note that both painful sex and vaginal dryness can have various underlying causes like PCOS, menopause and some medical conditions. Some causes may be more common during certain life stages, such as menopause, but they can also affect women of all ages. But it can most definitely be managed through the use of various natural means for hydration and moisturization coupled with regular communication with your partner to ensure good vaginal health and reduce your chances of experiencing painful sex!

 

What is Hirsutism and How Can It be Managed?

What Is Hirsutism?


Hirsutism women is a condition occurring in women where excessive hair growth in areas typically associated with male-pattern hair growth, such as the face, chest, and back is observed.The main difference between more typical hair on a woman’s body and face (often referred to as “peach fuzz”) and is the texture. When caused by hirsutism, the hair on a woman’s face, arms, chest, stomach, back, or chest is usually coarse and dark.

It is often caused by an increase in male hormones in the female body. 

 

How Is Hirsutism Caused?

Although there is no substantial cause being hirsutism in women, it can be caused by various factors, including:

• Polycystic Ovary Syndrome (PCOS):

PCOS is a hormonal disorder that leads to increased androgen levels, which can result in hirsutism.

• Adrenal Gland Disorders:

Conditions like congenital adrenal hyperplasia or adrenal tumors can cause an overproduction of androgens.

• Medications:

Certain drugs, such as anabolic steroids may lead to hirsutism as a side effect.

• Idiopathic Hirsutism:

Sometimes, the exact cause of hirsutism cannot be identified, and it is referred to as idiopathic hirsutism.

• Cushing’s Syndrome:

This rare disorder occurs due to excessive production of cortisol, which can lead to hirsutism.

• Tumors:

Rarely, tumors of the ovaries or adrenal glands can produce androgens and cause hirsutism.

• Family History:

Hirsutism can have a genetic component, and if there’s a family history of the condition, it may increase the risk.

 

 


How Do I Identify Hirsutism?

The main symptom of hirsutism is excessive hair growth in areas where it’s not typically seen in women, such as the:

  • Face: Hair growth on the upper lip, chin, cheeks, and sideburns.
  • Chest: Hair growth on the chest and around the nipples.
  • Back: Hair growth on the upper and lower back.
  • Abdomen: Hair growth on the lower abdomen.
  • Thighs: Hair growth on the inner and outer thighs.

Some other associated symptoms may include:

  • Acne: Increased androgens can lead to acne breakouts.
  •  Irregular Menstrual Cycles: This can be linked to menstrual irregularities in some cases.
  • Deepening of Voice: In rare cases this is due to significant androgen excess, voice changes may occur.
  • Male Pattern Baldness: Excessive androgens can also lead to hair loss on the scalp in a male pattern.

 

 

Who Is Most At Risk For Hirsutism?

Certain factors can increase the risk of hirsutism in women. The following groups are considered most at risk:

  • Women with Polycystic Ovary Syndrome (PCOS)
  • Women with a wide family history of hirsutism
  • Women with certain medical conditions such as congenital adrenal hyperplasia, Cushing’s syndrome, etc.
  • Women with certain ethnic backgrounds, such as women of South Asian, Middle Eastern, or Mediterranean descent, may have a higher prevalence of this condition.

 

 

How Can I Naturally Manage Excessive Hair Growth?

Natural remedies help manage the symptoms of this condition to a large extent. Here are some natural approaches that could be considered:

  • Weight Management: For women with hirsutism associated with PCOS, maintaining a healthy weight through eating right, moving more, and sleeping well improves hormone balance and reverses symptoms.
  • Consuming Nutritious Foods: Choose living, water-rich, whole, plant-based foods that are local and seasonal for overall well-being and hormone regulation. Avoid packaged and processed foods. 
  • Stress Reduction: Chronic stress can affect hormone levels, so practicing stress-reducing techniques like meditation, yoga, or deep breathing exercises is beneficial.

The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may lead to Hirsutism are:

  • Food-Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
  • Exercise-Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
  • Sleep-Related Causes: Poor sleep quality (Lack of Deep Sleep).
  • Stress-Related Causes: Chronic Stress.  Addressing these triggers through an integrated approach can naturally restore hormonal balance.

How can the Five Pillars Integrated Lifestyle Approach Help You to Have Hormonal Balance and Reverse Symptoms of Hirustism?

  • Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
  • Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
  • Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
  • Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock.
  • Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.

 

Conclusively, 

Hirsutism can be emotionally distressing. Some women feel self-conscious about having unwanted hair. Some develop depression. Also, although it doesn’t cause physical complications, the underlying cause of a hormonal imbalance can.

Mild hair growth in women in the areas that are considered under male patterns of hair growth like the chest, abdomen, and thighs is normal for many. However, if the hair growth is excessive, persistent, and causes distress, then it may be classified under hirsutism. Some cases of hirsutism may be caused by genetic factors or other medical conditions that cannot be entirely prevented, but it can definitely be managed by managing the symptoms that it brings along with it. 

Ultimately by eating right, moving more, breathing aware, sleeping well & reducing stress, it is entirely possible to prevent conditions like hirsutism much before they even develop. Upon development, their symptoms can also be reversed.

 

Experiencing Vaginal Dryness? Causes, Symptoms and Treatment

 

What Is Vaginal Dryness?

Vaginal dryness is a condition where the vaginal walls lack sufficient moisture and lubrication. It is a common issue that can affect women of all ages, but it is more prevalent during and after menopause. However, it can also occur due to other factors such as breastfeeding, certain medications, stress, hormonal changes, or medical treatments like chemotherapy.

It is a painful symptom that severely affects a person’s quality of life. It can cause pain during sitting, exercising, peeing, and even sexual intercourse. Normally, your vaginal lining is lubricated with fluid helping to keep it thick and elastic. Vaginal dryness happens when the tissues in the vagina are dry, thin, and not well-moisturized. This leads to extreme discomfort.

 

Whom Does It Affect?

Vaginal dryness may affect any woman or person assigned female at birth, anyone with a vagina. It may occur at any age but is especially common with women going through menopause affecting the ages of 45-55 years especially. 

 

What is Vaginal Dryness?

 

 

How Do I Identify Whether I Have Dryness In My Vagina?

The symptoms of vaginal dryness can vary from woman to woman, and some individuals may experience mild symptoms, while others may have more severe or noticeable ones. Common symptoms of vaginal dryness include:

  • Dryness:

The most prominent symptom is a lack of moisture in the vaginal area, which can make the vaginal tissues feel dry and uncomfortable.

  • Itching:

Vaginal dryness may cause itching or irritation in and around the vagina.

  • Discomfort During Intercourse:

One of the primary issues related to vaginal dryness is pain or discomfort during sexual intercourse (dyspareunia). The lack of lubrication can lead to friction and irritation during penetration.

  • Bleeding After Intercourse:

In some cases, the vaginal tissues can become so dry and delicate that intercourse may cause minor tears or cuts, resulting in light bleeding afterward.

  • Burning Sensation:

Some women may experience a burning or stinging sensation in the vaginal area due to the lack of natural lubrication.

  • Urinary Symptoms:

Vaginal dryness can also affect the urinary tract, leading to symptoms like increased frequency of urination or urinary tract infections (UTIs).

  • Changes in Vaginal Discharge:

This condition can alter the amount and consistency of vaginal discharge. Instead of the usual clear, slippery discharge, some women may have less discharge or notice a thicker, clumpy texture.

  • Increased Sensitivity:

Vaginal dryness can make the vaginal tissues more sensitive, making everyday activities like wearing tight clothing or using tampons uncomfortable.

Why Does Vaginal Dryness Occur?

Vaginal dryness can be caused by various factors, and it’s essential to identify the specific underlying cause to determine the most appropriate treatment. Some common causes of vaginal dryness include:

  • Menopause:

The most common cause of vaginal dryness is hormonal changes associated with menopause. As women age, their estrogen levels decrease, leading to changes in the vaginal tissues, including reduced moisture and lubrication.

  • Postpartum:

After childbirth, some women may experience temporary vaginal dryness due to hormonal fluctuations.

  • Breastfeeding:

The hormonal changes during breastfeeding can also contribute to vaginal dryness.

  • Medications:

Upon the consumption of certain medications, such as hormonal birth control, antihistamines, and antidepressants, may cause vaginal dryness as a side effect.

  • Medical Treatments:

Cancer treatments like chemotherapy and radiation therapy can lead to vaginal dryness and changes in the vaginal tissues.

  • Stress and Anxiety:

Having a high emotional stress level can negatively affect your hormone levels and contribute to vaginal dryness indirectly.

  • Sjogren’s Syndrome:

This autoimmune disorder can cause dryness in various parts of the body, including the vagina.

  • Allergies or Irritants:

The use of certain soaps, douches, or laundry detergents with harsh chemicals can irritate the vaginal tissues and lead to dryness.

  • Lack of Arousal:

Insufficient sexual arousal and stimulation can result in inadequate vaginal lubrication during sexual activity.

  • Certain Health Conditions:

Certain conditions like diabetes and endometriosis may impact vaginal lubrication.

 

 

How Do I Get A Diagnosis for Vaginal Dryness?

Healthcare providers diagnose this based on your medical history and a physical exam. To find the cause, your provider will ask about your symptoms and any medications you take. They may perform the following tests:

  • Pelvic exam to view the inside of your vagina, which may be thin, dry, and red.
  • Blood tests to determine if hormone levels or a health condition are causing vaginal dryness.
  • Test a sample of your vaginal discharge to rule out other causes or to check for signs of infection.

 

 

How Do I Naturally Treat and Manage Vaginal Dryness?

Natural remedies may help alleviate vaginal dryness, especially if the condition is mild or related to hormonal changes. However, it’s important to consult with a healthcare provider to ensure there are no underlying medical conditions causing the dryness. Here are some natural approaches to treating a dry vagina:

  • Lifestyle changes:

Staying hydrated by drinking plenty of water and avoiding caffeine and alcohol can promote overall vaginal health. Additionally, wearing breathable cotton underwear and avoiding scented soaps or douches can reduce irritation.

  • Pelvic Floor Exercises:

Strengthening the pelvic floor muscles through Kegel exercises may improve blood flow to the vaginal area, supporting vaginal health.

  • Stress Reduction:

Stress can impact hormone levels, so managing stress through relaxation techniques, exercise can be beneficial. Making the mind stress resilient will help.

  • Hydration: 

Stay well-hydrated by drinking plenty of water throughout the day. Proper hydration can help maintain moisture levels in the body, including the vaginal area.

  • Use Non-Irritating Products:

Avoid using harsh soaps, douches, and scented products in the vaginal area, as they can disrupt the natural balance and cause irritation. Instead, use mild, unscented soap for cleaning.

  • Coconut Oil:

Some women find coconut oil to be a natural and effective lubricant for alleviating vaginal dryness. However, it’s essential to avoid using coconut oil with latex condoms, as it may weaken them.

  • Vitamin E:

Applying vitamin E oil to the vaginal area may help soothe and moisturize the tissues. Look for natural, pure vitamin E oil without added ingredients.

  • Aloe Vera Gel:

Pure aloe vera gel has moisturizing properties and can be applied externally to help soothe the vaginal tissues.

  • Omega-3 Fatty Acids:

Consuming foods rich in omega-3 fatty acids, such as flaxseeds, and chia seeds can promote overall skin and mucous membrane health, including the vaginal area.

  • Probiotics:

Probiotic-rich foods or supplements may help maintain a healthy balance of bacteria in the vaginal area, supporting vaginal health.

  • Phytoestrogenic Foods:

Some foods, like soy products, contain natural compounds called phytoestrogens that may help mimic the effects of estrogen in the body. These foods may be helpful for some women experiencing menopause-related dryness.

  • Avoid irritants:

Steer clear of activities or habits that may irritate the vaginal area, such as using harsh chemicals, smoking, or excessive alcohol consumption.

 

Ultimately, 
Experiencing occasional vaginal dryness is normal, but if it becomes persistent and causes discomfort or pain, it is essential to seek medical advice. A healthcare provider can conduct a thorough evaluation to identify the specific cause and recommend appropriate treatments or lifestyle changes to manage the condition effectively.
 
This condition can have a negative impact on a woman’s sexual health and overall quality of life. It can make sexual intercourse painful and lead to a decreased interest in sexual activity. Additionally, it may cause emotional distress, anxiety, and frustration. Experiencing this does not necessarily indicate a severe medical condition, as it can occur due to various factors, including hormonal changes, stress, or certain medications. 
 
Remember that, an integrated natural healthy lifestyle taking care of your eating, moving, sleeping, breathing, and mind will provide a strong foundation for not only reversing but also preventing vaginal dryness. 

The 4 Types of PCOS and Their Diagnosis

The term PCOS is something so many women all around the world are scared of finding in their medical reports. Do you know why?

Do You Know What PCOS is and Why Is It a Problem?

PCOS is a syndrome or a group of syndromes where there is an absolute imbalance in reproductive hormones leading to the formation of cysts. Its common signs and symptoms are:

  • fertility issues
  • mood swings
  • abnormal period cycles

It affects 1 in every 5 women in India. In PCOS, a woman’s ovaries contain many small, fluid-filled sacs called follicles in which each one contains an immature egg. The eggs never mature enough to trigger ovulation causing several hormonal imbalances as well as other issues. 

 

 

How Do You Figure Out Which Type of PCOS You May Have?

There are 4 types of PCOS with several similar and different symptoms. It is possible to treat PCOS and reverse its symptoms naturally and effectively. Let’s figure out which one you have so you can start feeling better soon!


1. Insulin resistance PCOS

This is the most common type of PCOS occurring in about 70 percent of the cases. Insulin is a hormone that lowers the level of glucose (sugar) in the blood. In this type, the body produces insulin but is unable to use it effectively making the cells numb to the effect of insulin causing a condition called insulinoma. 

Symptoms:

  • Abdominal weight gain
  • Sugar cravings
  • Fatigue

How to Manage Insulin Resistance PCOS?

  • Regular exercise and movement 
  • Avoid high-sugar food
  • Eat simple, balanced meals helps
  • Reduce stress
  • Sleep well to manage insulin levels

 2. Adrenal PCOS

This occurs during a massive and abnormal stress period and typically affects about 10% of women. It interferes with hormones making it difficult for women to conceive due to a surge in the levels of testosterone. 

Symptoms:

  • High levels of cortisol
  • High levels of DHEA
  • Development of facial hair

How to manage Adrenal PCOS?

  • Reduce stress levels through yoga, meditation, and good sleep.
  • Avoid high-intensity exercise.
  • Intake of food rich in magnesium, vitamin B5, and vitamin C to support the adrenal glands.
  • Avoid caffeinated and fizzy drinks like coffee, cola, etc. 


3. Inflammatory PCOS

It occurs due to chronic inflammation in the ovaries, occurring due to poor diet and an unhealthy lifestyle which leads to increased testosterone levels.

Symptoms:

  • Increase in C reactive protein
  • Joint pain in knees, hips, etc.
  • Headaches
  • Fatigue
  • Skin issues like eczema 

How to manage Inflammatory PCOS?

  • Maintain good gut health by balancing gut bacteria
  • Avoid hot and spicy food like food with too much chili and oil.
  • Use natural anti-inflammatories and antioxidants like turmeric.

 

4. Post-pill PCOS

This occurs after stopping the intake of oral contraceptive pills. They are birth control pills taken to prevent pregnancy. Once taking the pills is stopped, it may lead to some worse conditions. It is a temporary situation and reversible.

Symptoms:

  • Loss of hair on the head
  • Extreme tiredness
  • Infertility related problems

How to manage Post-Pill PCOS?

  • Sound sleep for about 6-8 hours.
  • Keeping stress at a low level
  • Consuming food rich in magnesium, vitamin E, vitamin B6, and zinc

 

What are Some Symptoms That Suggest You Could Have PCOS?

Some signs and symptoms that are indicative of PCOS in women and might help with your diagnosis are: 

  • Irregularity of Menstruation:

Irregular or absent menstrual periods may be delayed by weeks or months, several times skipping months altogether and showing up unexpectedly and randomly.

  • Cysts:

Enlarged ovaries that have cysts (follicles) on them. This can be diagnosed through ultrasound.

  • Acne:

Severe and painful acne breakout all over the face and neck. An increase in the male hormone ‘progesterone’ causes this. 

  • Body Hair:

Progesterone, the male hormone is also responsible for causing excessive growth of body hair on arms, legs and stomach areas. 

  • Infertility:

PCOS causes problems related to conceiving like infertility that makes it too difficult for a woman to become pregnant naturally.

  • Oily Skin:

Having excessively oily skin on the face and neck.

  • Thinning Hair:

Hair is thinned on the head causing excessive hair fall and balding.


It is essential to remember that this can manifest differently in different individuals, and not all women will ever experience the same symptoms or with the same severity. Additionally, this condition may evolve differently over time, and its impact on a woman’s health can change over the course of her life.

 

What are the Causes of PCOS?

The several factors that may play a role in this syndrome are: 

  • Insulin resistance

Too much insulin might cause your body to make too much of the male hormone androgen. You could have trouble with ovulation, the process where eggs are released from the ovary.

  • Low-grade inflammation

White blood cells make substances in response to infection or injury. This response is called low-grade inflammation. Research shows that people with this have a type of long-term, low-grade inflammation that leads polycystic ovaries to produce androgens leading lead to heart and blood vessel problems.

  • Heredity

 Research suggests that certain genes may actually be linked to having a family history of PCOS and may play an important role in developing the condition. Don’t worry, epigenetics has established that lifestyle choices and environmental factors influence gene expression, manifesting hormonal imbalances. By harnessing epigenetic potential, women can influence their hormonal health positively.

  • Excess androgen

The ovaries may produce high levels of androgen. Having too much androgen interferes with ovulation. Eggs will not develop on a regular basis and will not be released from the follicles where they develop. Excess androgen also can result in a lot of acne and oily skin.

 

How Do You Effectively Manage Your PCOS?

PCOS is definitely manageable by making some lifestyle modifications to suit your problems. Some tips to manage PCOS in an effective manner are: 

  • Check your levels of estrogen, progesterone, and androgens to understand your hormone production and metabolism.
  • Balance your blood sugar to improve insulin sensitivity
  • Exercise and move your body every day
  • Consume essential nutrients and build food habits that work for you 
  • Consult with the right experts that understand you and the capacity for your body to heal naturally

 

So Ultimately How Do You Go About Your PCOS Journey?

PCOS is a complex hormonal condition stemming from genetic predispositions coupled with modern lifestyle triggers.

The ten modern lifestyle root causes for hormonal imbalance related to PCOS

  • Food-Related Causes- Inflammation, toxicity, acidity, excess male hormones, insulin resistance
  • Exercise-Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat
  • Sleep-Related Causes  Poor sleep quality (Lack of Deep Sleep)
  • Stress-Related Causes – Chronic Stress.

Five Pillars Integrated Lifestyle Approach Helps You to Have Hormonal Balance and Reversing the Symptoms

  • Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
  • Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
  • Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
  • Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock.
  • Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.

Being a woman in today’s world of constantly having to deal with work and life at the same time is far from easy but you have to also take care of yourself is just as important as everything else. Help is available! If you suspect you may have PCOS or are experiencing symptoms associated with join our women-only community.

PCOS and Mood Swings? How To Manage It

 

What Is PCOS?

PCOS also known as Polycystic Ovary Syndrome is a hormonal disorder that affects people with ovaries, during their reproductive years. It is characterized by a combination of various symptoms, including irregular menstrual cycles, elevated levels of androgens (male hormones), and the presence of small cysts on the ovaries. PCOS can impact fertility and has been associated with a range of other health concerns.

Mood swings are a major part of the symptoms of PCOS and can end up disrupting an individual’s important days. 

 

How Do I Know That I Have PCOS?

The primary diagnostic criteria for PCOS include the presence of at least two out of three of the following features:

  • Irregular Menstrual Cycles: This is one of the hallmark symptoms of PCOS. Menstrual cycles may be longer or shorter than normal, or periods may be irregular or even absent (amenorrhea).

  • Hyperandrogenism: Elevated levels of androgens (male hormones) can lead to various physical symptoms, including excess facial and body hair (hirsutism), acne or oily skin, and thinning hair on the scalp (male-pattern baldness).

  • Polycystic Ovaries: This term refers to the appearance of the ovaries on ultrasound. Ovaries with PCOS may have a larger number of small follicles that might not develop into mature eggs.

In addition to the core diagnostic criteria, individuals with PCOS might experience other symptoms and health concerns, such as:

  • Mood Swings: As mentioned earlier, hormonal imbalances associated with PCOS can contribute to mood swings, irritability, and mood disorders.

  • Weight Gain or Difficulty Losing Weight: Insulin resistance, common in PCOS, can make it more challenging to maintain a healthy weight.

  • Fatigue: Hormonal imbalances and irregular sleep patterns can lead to feelings of fatigue and low energy levels.

  • Skin Issues: Apart from acne, some individuals with PCOS may experience skin tags, darkening of the skin (acanthosis nigricans), and skin discoloration.

  • Infertility: Irregular ovulation or lack of ovulation can lead to difficulties in conceiving.

 

 

 

How Is PCOS Associated With Mood Swings?

While mood swings are not a defining characteristic of PCOS, hormonal fluctuations associated with the condition can potentially contribute to mood changes. Here’s how PCOS might be linked to mood swings:

  • Hormonal Imbalances: PCOS often involves imbalances in hormones such as insulin, androgens (male hormones), and estrogen. These hormonal fluctuations can affect neurotransmitters in the brain that regulate mood, potentially leading to mood swings, irritability, or even depression and anxiety.

  • Insulin Resistance: Many individuals with PCOS also have insulin resistance, where the body’s cells do not respond properly to insulin. Insulin resistance can lead to unstable blood sugar levels, which may impact mood and energy levels.

  • Androgen Levels: Elevated levels of androgens in people with PCOS can lead to symptoms like acne, excess hair growth, and thinning hair. These physical changes might impact self-esteem and body image, potentially contributing to mood changes.

  • Menstrual Irregularities: PCOS can cause irregular menstrual cycles or even amenorrhea (absence of periods). The hormonal fluctuations associated with irregular periods might influence mood.

  • Inflammation: Some studies suggest a link between PCOS and chronic low-grade inflammation. Inflammation in the body has been associated with mood disorders and could potentially contribute to mood swings.

 

Why Does PCOS Occur?

The exact cause of PCOS is not fully understood, but it is believed to result from a combination of genetic, hormonal, and environmental factors. Research is ongoing to better comprehend the underlying mechanisms that contribute to the development of PCOS. Here are some of the factors that are thought to play a role:

  • Genetics: There appears to be a genetic component to PCOS, as the condition often runs in families. Certain gene variants may increase the likelihood of developing PCOS or predispose individuals to the hormonal imbalances associated with the disorder.

  • Hormonal Imbalances: PCOS is characterized by hormonal imbalances, particularly elevated levels of androgens (male hormones) such as testosterone. These hormonal imbalances can disrupt the normal ovulation process and lead to the formation of ovarian cysts.

  • Insulin Resistance: Many individuals with PCOS also have insulin resistance, a condition in which the body’s cells do not respond effectively to insulin, leading to elevated levels of insulin in the blood. Insulin resistance can contribute to increased androgen production, disrupt ovulation, and lead to other metabolic issues.

  • Inflammation: Chronic low-grade inflammation is often observed in individuals with PCOS. Inflammation can affect hormone production and contribute to insulin resistance.

  • Lifestyle and Environmental Factors: Obesity and an unhealthy lifestyle, including poor diet and lack of exercise, can worsen the symptoms of PCOS. Excess weight can exacerbate insulin resistance and hormonal imbalances.

  • Endocrine Disruptors: Exposure to certain environmental factors, such as endocrine-disrupting chemicals (EDCs), has been suggested as a potential contributor to PCOS. EDCs are chemicals found in everyday products that can interfere with hormone regulation.

  • Gut Microbiota: Emerging research indicates a possible link between gut health and PCOS. An imbalance in gut bacteria, known as dysbiosis, could potentially impact metabolic and hormonal processes.

 

mood swings

 

 

How To Naturally Treat Mood Swings Associated With PCOS?

Managing mood swings associated with PCOS can involve a combination of lifestyle changes, and psychological support. 

The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may on some level lead to mood swings associated with PCOS are:

  • Food Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
  • Exercise-Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
  • Sleep-Related Causes: Poor sleep quality (Lack of Deep Sleep).
  • Stress Related Causes: Chronic Stress.  Addressing these triggers through an integrated approach can naturally restore hormonal balance.

 

How can the Five Pillars Integrated Lifestyle Approach Help You to Have Hormonal Balance and Help With Managing Mood Swings Associated With PCOS?
  • Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
  • Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
  • Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
  • Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock.
  • Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing mind free approach, we shift our narrative from stress to serenity, empowering our hormonal landscape. For specific individuals additional support of medical attention by a psychiatrist might be also required, which is absolutely normal. 

In Conclusion,

PCOS is closely associated with insulin resistance, where the body is resistant to the effects of insulin and therefore more insulin is produced. This leads to a high amount of insulin in the bloodstream, which through a series of steps, results in your ovaries producing more testosterone and other androgens. A holistic integrated healthy lifestyle and psychological support contribute to addressing the mood swings that are associated with PCOS!