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Polycystic Ovarian Disease (PCOD), also known as Polycystic Ovary syndrome (PCOS) is a very common condition affecting women in the age group of 12–45 years. It is a problem in which a woman’s hormones are out of balance. It can cause problems with menstrual periods and make it difficult for her to conceive. The principal features include no ovulation, irregular periods, acne and hirsutism. If not treated it can cause insulin resistant diabetes, obesity and high cholesterol leading to heart disease.



(Goals to defeat PCOS, Let’s achieve together)

1. We will provide you with delicious diet plans designed by top-notch nutritionists keeping your fitness goal in mind and our workouts plans which are crafted after having a thorough study of your body, which will help you minimize the side-effects caused due to PCOS/PCOD and help you stay fit.

2. Conversations with doctors and nutritionists from all over the world will help you gain knowledge and guide you on how you can control your blood sugar and overcome it. With the help of online webinars every month, you will be able to get a proper understanding on how your body works and how you can fight your medical conditions.

3. If you have any queries regarding mental and physical health, our trainers will always be there to help you (on whatsapp or on zoom).


What causes PCOS/PCOD

  • Normally ovaries in the female body produce female sex hormanes and a tiny amount of male hormones which are known as androgens, these help regulate the normal development of eggs in the ovaries during each menstrual cycle. 

  • Imbalance of these hormones is known as PCOS, during this syndrome the female body starts producing slighting more androgens which causes patients to stop ovulating, get pimples and grow extra facial and body hair. 

  • In polycystic ovary syndrome, the eggs in the follicles do not mature and are not released from the ovaries. Instead, they can form very small cysts in the ovary, hence the name polycystic ovaries.


Symptoms of PCOS/PCOD

The most common symptoms of PCOS are irregular, infrequent, or prolonged periods. Due to increase in production of androgens, hair loss, hair thinning on the scalp and growing hair on unwanted places.

Other symptoms are:

  • Depression

  • Fertility problems, have trouble getting pregnant (infertility)

  • Mood changes

  • Acne

  • Weight gain

  • Trouble losing weight

  • Darkened skin or excess skin on the neck or in the armpits


Foods to eat:

Having High fibre foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with PCOS.


Great options for high-fibre food include:

  • Greens, including red leaf lettuce and arugula

  • Sweet potatoes

  • Green and Red peppers

  • Almonds

  • Berries

  • Cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts

  • Pumpkins

Lean protein sources like tofu, chicken, and fish don’t provide fiber but are very filling and a healthy dietary option for women with PCOS.


Inflammation can be caused due to PCOS, and foods that can help reduce inflammation are:

  • Tomatoes

  • Kale

  • Spinach

  • Olive oil

  • Fatty fish such as salmon and sardines

  • Almonds and walnuts

  • Fruits such as strawberries and blueberries


Foods to avoid:

Consumption of refined carbohydrates can cause inflammation and can harm the insulin resistance, these foods should be avoided or limited significantly. List of other food options to avoid are:

  • White Bread

  • Pastries, muffins & desserts

  • Fries

  • Processed & red meat

  • Refined sugar

  • Refined flour (Maida)


Regular exercise can improve your condition:

  1. Weight Loss

    1. Weight reduction may lead to a decrease in glucose intolerance which in turn may lead to improvement in reproductive and metabolic derangements in PCOS.

    2. Further weight loss may reduce pulse amplitude of luteinizing hormone (LH) in turn reducing androgen production.


  1. Boosts Insulin

Regular cardio exercise and strength training have been shown to help your body respond better to insulin, lowering your risk for diabetes and other complications.

  1. Controls your Cholesterol levels

Women with PCOS are more likely to have high cholesterol and triglycerides. This can also contribute to other complications like metabolic syndrome, which is also more prevalent in women with PCOS. Exercising can help reduce your cholesterol when combined with a healthy, low-fat diet.


  1. Lowers the risk of heart disease

Women with PCOS are at a much greater risk for developing atherosclerosis, high blood pressure, and high cholesterol. Regular cardio exercise strengthens the heart muscle and significantly lowers your risk for these complications.


Coping up with PCOS isn’t easy, you may feel frustrated at times, but we at fitnastic will help you and will be with you all the way through your journey. We at fitnastic will help you and will be with you all the way through your journey. You will be provided with hand-tailored workout and meal plans which will help you improve your health as well as your mood and we will help you fight diabetes as a team.


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