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Premenstrual Syndrome (PMS) is a condition that affects many women in the days leading up to their menstrual period. Characterized by both physical and emotional symptoms, PMS can disrupt daily life and make the menstrual cycle more challenging to navigate. In this blog, we’ll explore what PMS is, how to identify its symptoms, the underlying causes (with a focus on hormonal health), and natural ways to manage it. We’ll also highlight herbal remedies and discuss related conditions often associated with PMS. 

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Led by Prachi Pandit, a clinical nutritionist and experienced researcher, this workshop offers an evidence-based approach to understanding perimenopause and menopause. Drawing on years of academic and clinical experience, Prachi combines scientific rigor with practical guidance, helping you navigate hormonal changes through her unique “4 Ms” framework — Money, Mind, Muscle, and Movement — for empowered, confident health decisions.

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Menopause is a significant life transition that affects more than just a woman’s
body—it can have a profound impact on emotional well-being, self-identity, and
relationships, particularly in the area of sexual intimacy. For many women, the
physical and hormonal changes associated with menopause lead to changes in
sexual desire, arousal, and comfort. These shifts can be confusing, and maintaining
a fulfilling sexual relationship may require both partners to adapt and support each
other in new ways.

Menopause doesn’t have to signal the end of a satisfying sex life. In fact, it can be an
opportunity for couples to grow closer, communicate more openly, and explore new
ways to maintain intimacy. Let’s talk about how both partners can navigate this
period together, ensuring sexual wellness and a healthy, supportive relationship.

During menopause, a woman’s body undergoes several changes due to a significant
drop in estrogen levels. This decrease can lead to physical symptoms such as
vaginal dryness, discomfort during sex, and a reduced libido. For some women,
these changes can cause anxiety or frustration, while others might feel a loss of
sexual identity or femininity. It’s important for both partners to understand that these
feelings are normal and can be addressed with empathy, patience, and
communication.

For men, it can be confusing to witness these changes. Partners may wonder why
sex is no longer as spontaneous or why their once sexually confident partner is now
feeling hesitant or uncomfortable. Many men struggle to understand what’s
happening, and this lack of understanding can lead to feelings of rejection or
frustration. This is why education and communication are essential.

Understanding the Impact of Menopause on Sexual Wellness

Open communication is the cornerstone of maintaining intimacy during menopause.
Many couples find it difficult to talk about sexual health, but menopause makes these
conversations even more crucial. It’s important to create a safe space where both
partners feel comfortable discussing their feelings, concerns, and needs without fear
of judgment or rejection.

For women, it may be challenging to admit that sex has become painful or that their
desire for intimacy has changed. For men, it may be difficult to express feelings of
confusion or frustration without sounding unsupportive. However, when both partners
approach the conversation with empathy, it opens the door for mutual understanding
and solutions.

The Importance of Communication

- Be Honest About Feelings: Both partners should express their emotions openly.
Whether it’s about discomfort, insecurity, or a changing libido, talking about these
feelings helps eliminate misunderstandings.
- Listen Without Judgment: Approach these conversations with compassion.
Listening to your partner’s experience without trying to "fix" it immediately fosters a
deeper connection and mutual respect.
- Be Patient: Sexual intimacy during menopause may require patience. Both partners
should understand that it may take time to adjust to these changes and find what
works best for them.

Tips for Open Communication:

One of the most common physical changes during menopause is vaginal dryness,
which can make intercourse uncomfortable or even painful. This often leads to a
decrease in sexual desire, as women may begin to associate sex with discomfort.
While this can be discouraging, there are several ways to alleviate these symptoms
and keep intimacy enjoyable.
1. Use Lubrication: Vaginal dryness can be easily managed with the use of lubricants
during intercourse. Opt for water-based or silicone-based lubricants, as these tend to
be the most gentle and effective.

2. Consider Vaginal Moisturizers: Unlike lubricants used during sex, vaginal
moisturizers can be applied regularly to maintain moisture in the vaginal tissues,
reducing overall dryness and discomfort.

3. Explore Hormone Replacement Therapy (HRT): For women who experience
severe menopausal symptoms, HRT may help. This therapy helps to restore some of
the hormones that are lost during menopause, which can improve libido, reduce
vaginal dryness, and enhance overall sexual wellness. It’s important to consult with a
healthcare provider to determine if this option is suitable.

4. Go Slowly: Sexual arousal and response times can change during menopause,
and what once felt natural or spontaneous may now require more time and attention.
Slow down and focus on foreplay, which can help ease discomfort and increase
arousal.

Addressing Physical Changes Together

For many women, menopause brings about emotional changes such as mood
swings, anxiety, or depression, all of which can affect sexual desire. It’s essential for
partners to recognize that emotional intimacy is just as important as physical
intimacy. When emotional connection is strong, it often translates into a healthier
sexual relationship.
Ways to Strengthen Emotional Intimacy:
- Spend Quality Time Together: As life becomes busy, especially with the added
pressures of midlife, it’s easy to lose touch with each other outside of the bedroom.
Make an effort to spend time together in ways that foster emotional closeness—
whether it’s going for a walk, cooking a meal together, or simply sitting down for a
meaningful conversation.
- Practice Mindful Touch: Physical touch doesn’t always have to lead to sex.
Engaging in non-sexual touch, like holding hands, hugging, or cuddling, can help
maintain a physical connection and build emotional closeness. This kind of touch can
reduce stress and anxiety, making both partners feel more comfortable and
supported.
- Share New Experiences: One way to reignite passion and intimacy is to explore
new activities or experiences together. Trying something different, whether it’s a
hobby or an adventure, can help both partners feel connected and revitalized.

Fostering Emotional Intimacy

Menopause may change the dynamics of a couple’s sexual relationship, but it
doesn’t mean that intimacy has to fade. In fact, many couples find this period of life
to be an opportunity to explore new ways of connecting that don’t rely solely on
intercourse. Intimacy can take many forms, and it’s important for both partners to
remain open to exploring these options.

1. Expand Your Definition of Sex: Sexual wellness doesn’t always have to be about
penetrative sex. Many couples find that focusing on other forms of intimacy, such as
oral sex, mutual masturbation, or simply touching and caressing each other, can be
just as fulfilling.

2. Try Sex Therapy: If menopause is causing a significant strain on your sexual
relationship, consider seeking help from a sex therapist. A professional can help both
partners navigate the emotional and physical changes, offering tools and techniques
to maintain a satisfying sex life.

3. Focus on Pleasure, Not Performance: As menopause changes the body, there
may be times when intercourse isn’t feasible or comfortable. Shifting the focus from
performance to pleasure allows both partners to enjoy intimacy without the pressure
of achieving a certain outcome.

4. Maintain Humor and Playfulness: Sometimes the best way to relieve tension is to
embrace humor. Menopause can bring some unexpected moments, and laughing
about these changes can create a sense of camaraderie between partners.
Playfulness in the bedroom can also reduce pressure and help couples stay
connected.

Redefining Intimacy and Exploring New Ways to Connect

Menopause is a shared journey, and supporting one another is crucial. It’s important
to approach these changes as a team, recognizing that both partners may feel
vulnerable at times. Men can support their partners by being patient, empathetic, and
proactive in finding solutions. Women, in turn, can support their partners by expressing their needs openly and allowing themselves to be vulnerable in these
moments.

Both partners should take the time to educate themselves about menopause,
understanding that it’s not just a physical change, but an emotional and
psychological one as well. By working together, communicating openly, and
embracing new ways of connecting, couples can not only maintain sexual intimacy
during menopause, but potentially deepen their relationship.

Supporting Each Other Through the Transition

Menopause may bring about changes in a woman’s body, but it doesn’t have to
diminish intimacy. With patience, communication, and a willingness to explore new
paths to connection, couples can navigate this transition together, emerging stronger
and more in tune with each other’s needs.

Have you and your partner faced challenges in your sexual relationship during
menopause? What strategies have helped you stay connected? Share your thoughts
and experiences in the comments below—we’d love to hear from you.

Conclusion: Building a Stronger Relationship Through Menopause

Navigating Sexual Wellness and Maintaining Intimacy During Menopause: Steps for Both Partners

I love having a plate of hot momos after a bad day. And something sweet to complete every meal. And little munchies when I'm reading a book. But every time I do, I'm not able to enjoy it. Because I constantly feel I'm feeding my disease and not myself. I'm sure, any woman who suffers from PCOS, relates to me.

PCOS is caused by one's “lifestyle” — including exercise, sleep, stress and, of course, food. Earlier, I used to think I got this disease because I had exploited my body too much, but I know better now. I was too young to have “exploited” my body when I got it. It was just genes. Insulin resistance runs in my family.

The forbidden fruit  

The guilt of eating anything beyond "ghar ka khana" leaves me anxious, knowing stress fuels PCOS—a wild, vicious cycle that’s hard to escape. This constant guilt has worsened my relationship with food, swinging between avoiding snacks completely or binging on unhealthy options.

Cravings, eating disorders, and anxiety linked to PCOS make it even tougher. I’ve forgotten how to truly enjoy food; resisting it only makes it feel like a forbidden fruit I can’t ignore, leaving me trapped in a relentless internal battle.

A Cycle of Guilt and Cravings

Everyone's body and experiences are different, and I'm trying to learn what works for me. I've realized, the more I work out, the less I crave carbs. And the more I eat fresh fruits, the less I crave sweets. If I keep a bottle at my desk at all times, I remain hydrated because I drink the water without even thinking about it.

But I could only figure it out after failing several times—after staying dehydrated for hours in a day, eating out every day, and having an entire plate of sweets at the buffet that my dad laughed at.

I’m not over it, and I don’t know if I ever will be. I wish I naturally craved healthy food, but the truth is I don’t. I have to accept it before I can begin working against my cravings—remembering it may be just a bit harder for me than for someone who does not suffer from PCOS. But still as important, if not more.

Learning to Navigate PCOS

Anxiety around food as a PCOS patients

If you’re an Indian woman in your 20s or 30s, chances are you’ve either heard about PCOS (Polycystic Ovary Syndrome) — a condition that messes with one’s hormones, skin, weight, and mood — or been diagnosed with it. While I haven’t found myself in the latter bucket — and, trust me, I thank the stars for that from the bottom of my ovaries for that — I know way too many people struggling with it. You might know (of) some of them, too: [Sonam Kapoor](https://www.youtube.com/watch?v=z60Eckwxu_c&ab_channel=AminDhillon), [Masaba Gupta](https://www.hindustantimes.com/lifestyle/health/heres-what-designer-masaba-gupta-eats-in-a-day-to-keep-her-pcod-at-bay-101622566695777.html), [Sara Ali Khan](https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/battling-pcos-to-losing-weight-sara-ali-khans-weight-loss-journey-is-inspiring/photostory/67143878.cms?picid=67143987), [Shruti Haasan](https://www.onmanorama.com/lifestyle/health/2024/06/07/shruti-haasan-polycystic-ovarian-syndrome-pcos-experience-periods.html), [Vidya Balan](https://www.youtube.com/watch?v=bCJgTCEhFOU&ab_channel=TRSClips)… these are all women who have spoken publicly about their experiences

But why has PCOS — or, PCOD, as it’s sometimes called — becoming so common that it’s been dubbed a “[silent epidemic](https://acehospital.in/unmasking-the-silent-epidemic-the-alarming-rise-of-pcos/)”? According to the WHO (World Health Organization), PCOS is “one of the [commonest hormonal disturbances](https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome) affecting women of reproductive age.” What gives? 

Is it just that with greater access to healthcare, more people are diagnosed now? Or, has the modern lifestyle become a fast lane to hormonal havoc?

Over the past few decades, urbanization and economic growth have transformed the way we live. And amazing as it is to have more career opportunities and better Wi-Fi, we are also working really [long hours](https://www.bbc.com/worklife/article/20230525-why-young-workers-are-putting-in-so-much-overtime) — often juggling demanding jobs and family responsibilities. The glorification of [hustle culture](https://www.theswaddle.com/why-influencers-promoting-hustle-culture-to-young-followers-is-a-dangerous-trend) doesn’t help either. As a result, [erratic sleep schedules](https://pmc.ncbi.nlm.nih.gov/articles/PMC2690560/), [sedentary lifestyles](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health), and [sky-high stress levels](https://pmc.ncbi.nlm.nih.gov/articles/PMC6617405/), have come to be common features of our existence.

That, unfortunately, turns out to be the recipe for hormonal chaos. Studies [show](https://academicmed.org/Uploads/Volume5Issue6/300.%20%5B2117.%20JAMP%20IARCON%5D%201464-1468.pdf) that chronic stress and lack of sleep can disrupt our hormones — particularly [insulin](https://pmc.ncbi.nlm.nih.gov/articles/PMC9665922/) and [cortisol](https://www.sciencedirect.com/science/article/pii/S1110569017301954#), which are major players in PCOS. Stress-induced [hormonal imbalances](https://www.mountelizabeth.com.sg/health-plus/article/common-signs-hormonal-imbalance-women) can worsen symptoms like irregular periods, acne, and weight gain. But who has time for self-care when there’s a deadline to tackle every other minute, right?

To make matters worse, besides grappling with unprecedented stress, our diets have undergone a shift, too. Remember the traditional Indian meals — loaded with whole grains, veggies, lentils, and spices — that many of us who grew up in joint families had the privilege of cherishing? Sadly enough, it’s become a nostalgia-inducing thing of the past now, sidelined for convenience, and replaced by [fast, processed food](https://www.medicalnewstoday.com/articles/318630#) loaded with refined carbs and unhealthy fats that can spike our blood sugar and worsen [insulin resistance](https://www.medicalnewstoday.com/articles/316569) — a hallmark of PCOS.

Here’s how: research shows that people living with PCOS often have[ higher insulin resistance](https://helloclue.com/articles/cycle-a-z/the-link-between-pcos-and-insulin-resistance), making their bodies store more fat. Insulin also plays a part in [regulating testosterone](https://pubmed.ncbi.nlm.nih.gov/7852532/) in our bodies: enter [hirsutism](https://my.clevelandclinic.org/health/diseases/14523-hirsutism) — the growth of “coarse, dark hair… on [one’s] upper lip, chin, chest, abdomen or back” — which happens to be another symptom of PCOS. Compared to intermittent and unpredictable periods, or an increased risk of type 2 diabetes, hypertension, [mental illnesses](https://www.theswaddle.com/large-scale-study-links-pcos-to-mental-health-problems), high cholesterol, an even endometrial cancer, hirsutism — or even male pattern baldness and weight gain, also common among people lying with PCOS — might not sound like a big deal. But in a world tying women’s worth to the way they look, the impact these superficial symptoms can have on one’s body image, and therefore mental health, is immense.

A 19-year-old “was so distressed about her hirsutism, and at the same time, hair fall issues that stemmed from PCOS… that she had stopped going out with her friends because she felt ugly in front of them,” Dr. Esha Chainani, an obstetrician and gynaecologist practicing in Mumbai, had [reported](https://www.theswaddle.com/the-issue-with-seeing-pcos-as-just-a-period-problem), arguing that PCOS is more than just a “period problem.”

To sum it up, eating a diet that constantly messes with our blood sugar can — and does — make our lives worse. More so, since we’re moving less, too: bingeing Netflix or doom-scrolling Reddit and Instagram, we’re glued to our devices like never before. 

Physical activity can [improve insulin sensitivity](https://pmc.ncbi.nlm.nih.gov/articles/PMC5569266/), [regulate hormones](https://pmc.ncbi.nlm.nih.gov/articles/PMC4635995/), and even help with [mood swings](https://pmc.ncbi.nlm.nih.gov/articles/PMC3289183/). But when gym memberships feel like a luxury and public spaces for exercise become more and more unsafe with each passing day, staying active can quickly become challenging, especially [for women](https://thesoup.website/culturesoup/2021/7/12/howdoesawomanexerciseinindia).

So, the culprit, here, isn’t just our individual lifestyles; the public infrastructure is equally to blame. If you’re not convinced, let me tell you this: studies have linked exposure to [air pollutants](https://pmc.ncbi.nlm.nih.gov/articles/PMC6926786/) to hormonal imbalances and reproductive health issues, including PCOS. Meanwhile, you must’ve heard about India’s [air pollution crisis](https://healthpolicy-watch.news/eighty-three-of-100-most-polluted-cities-are-in-india-but-lack-of-monitoring-influences-global-ranking/), right? Turns out, it doesn’t just choke our lungs, it messes with our hormones, too. Lucky us!

Then, of course, are the endocrine disruptors found in everyday items like [plastic water bottles](https://pubmed.ncbi.nlm.nih.gov/24397396/) and non-[stick cookware](https://uvihealth.in/blog/post/endocrine-disruptors-and-pcos-everything-you-need-to-know), which can [mimic hormones](https://www.endocrine.org/patient-engagement/endocrine-library/edcs), throwing our bodies out of sync.

Before we pin it all on lifestyle, though, it is important to note that [genetics](https://pmc.ncbi.nlm.nih.gov/articles/PMC6935309/) also play a role in making some of us more vulnerable to PCOS, compared to others. But unlike our genes, which we’re kinda stuck with, our lifestyle choices can mitigate — and, of course, amplify — PCOS symptoms.

There’s no one-size-fits-all solution, though — no matter how many doctors you’ve encountered who oversimplified PCOS by suggesting you to “just lose weight,” without addressing the systemic and hormonal factors that contribute to the condition. What else can one do, then? Well, a fair few things: ditching the processed stuff, move our bodies as often as we can, stressing lesser (if you figure ho wto do this, please get in touch), sleeping more, and eliminating endocrine disruptors from our lives is a good place to start. 

But don’t go into a self-hate spiral if you can’t manage to do it all at once. It’s not about perfection. it’s about making small, consistent changes that help you feel more in control of your body and your hormones.

An, please remember: the PCOS epidemic isn’t just a personal issue; it’s a public health crisis.


Hormones on Strike!

From Fast Food to Fast Lives_ India’s PCOS Epidemic

Have you ever woken up feeling groggy and noticed that your skin’s breaking out or your energy levels are plummeting, you might be dealing with more than just a poor night’s sleep. Believe it or not, your hormones and sleep are locked in a complex love-hate relationship—and if one is off balance, the other is sure to follow.

Let’s take a closer look at how hormonal imbalances can mess with your sleep patterns, and more importantly, how to get your hormones (and your sleep) back on track.


How hormones affect your sleep: Key players in your rest cycle

**First things first:** hormones are the chemical messengers in your body that regulate everything from your metabolism to your mood and, yes, your sleep. 

**They help control processes like:** stress and mood, appetite and metabolism, reproductive health and sleep-wake cycles. 

When your sleep patterns get disrupted—whether it’s too little or too much sleep—these hormones get knocked out of whack, leading to a cascade of unwanted effects. It’s a classic case of sleep affects hormones, and hormones affect sleep.

Let us look at the key hormones that affects our sleep:

**Melatonin:** Regulates the sleep-wake cycle and signals the body when it's time to sleep.

**Cortisol:** Controls the body’s stress response and follows a daily rhythm, rising in the morning and tapering off at night to prepare for sleep.

**Progesterone and Estrogen:** Influence sleep during hormonal fluctuations, such as during menstruation, pregnancy, or menopause. Estrogen promotes relaxation, and progesterone has a calming effect.

**Testosterone:** Plays a role in REM sleep, which is essential for memory consolidation and emotional regulation.

The hormonal sleep connection

The ideal amount of sleep for most adults is between 7 to 9 hours. But in today’s fast-paced world, many of us skimp on sleep, whether it’s from late-night scrolling or early morning meetings. And when you don’t get enough sleep, hormones like cortisol (your stress hormone) can become unbalanced, leading to increased stress, anxiety, and even weight gain. 

But that’s not all—your hunger hormones also take a hit. Leptin (which signals when you’re full) decreases, while ghrelin (the “I’m hungry!” hormone) increases. The result? You might find yourself craving sugary snacks or eating more than usual, even when you’re not really hungry.

Plus, poor sleep can mess with your insulin levels, making it harder for your body to regulate blood sugar and contributing to weight gain, especially around the belly.


Hormonal chaos: What happens when you don't sleep enough

We all know that too little sleep can leave us feeling sluggish, but did you know that oversleeping can be just as bad for your hormones? It’s true—sleeping more than 9 hours a night has been linked to cognitive impairment, sluggish metabolism, and even mood swings.

Excess sleep can disrupt your circadian rhythm (your body’s natural sleep-wake cycle), leading to a drop in energy and focus the next day. While a lazy Sunday afternoon nap is fine every now and then, don’t make a habit of oversleeping. Aim for consistency instead.


Too much sleep isn’t the answer either

- Stick to a Routine: Going to bed and waking up at the same time each day helps train your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

- Create a Wind-Down Routine: Take 30 minutes to relax before bed. Whether it’s reading, stretching, or doing some light meditation, winding down signals to your body that it’s time to sleep.

- Watch Your Diet: Keep an eye on your sugar intake—especially if your sleep has been a little off. A spike in blood sugar can make it harder for your body to regulate hormones like insulin.

- Make Your Bedroom a Sanctuary: Keep your sleep space cool, dark, and quiet. A blackout curtain or sleep mask can do wonders for getting a deep, restorative sleep.

- Limit Screen Time: That late-night Instagram scroll might seem harmless, but the blue light from your phone or laptop can interfere with melatonin production, making it harder to fall asleep.

- Don’t Overdo the Caffeine: A mid-afternoon coffee might help you power through your day, but it can interfere with your ability to fall asleep at night. Try to limit caffeine intake to the morning.

- Get Active: Regular exercise, especially in the morning, can help regulate your sleep patterns. But avoid intense workouts close to bedtime, as they might leave you too wired to sleep.

- Track Your Sleep: Consider using a sleep tracker to get a better understanding of your sleep patterns and adjust accordingly.


Tips for restoring harmony between your hormones and sleep

If you’ve tried everything and still find yourself struggling with sleep, it may be time to talk to a healthcare professional. They can help pinpoint any underlying issues—whether it's a hormonal imbalance, sleep disorder, or something else—and help you get back on track.

When to Seek Professional Help

Sleep and hormones

You’re in the middle of a good laugh or picking up a grocery bag when it happens—a small, unexpected leak and the dampness that means only one thing - your bladder lost control again! Embarrassing? Absolutely. Uncommon? Not at all. Many women experience these moments, especially as they hit their 30s. But what if you had a way of preventing that with a simple, science-backed solution?

The pelvic floor, more commonly called your “core” muscles, is a vital but often overlooked group of muscles. It supports your bladder, bowel, and uterus, ensures proper control over bathroom habits, and even enhances your sexual health. Yet, like any other muscle in your body, it needs a workout to stay in shape.

This is where pelvic floor exercises come in. Whether you’re recovering from childbirth, navigating hormonal changes during menopause or simply aiming to future-proof your health, these exercises are a great addition to your routine. 

In this blog, we’ll explore how pelvic floor workouts can add to your quality of life, giving you confidence, control, and a stronger core—all with just a few minutes of effort each day. Let’s dive in!

Why Pelvic Health Should Be on Every Woman's Radar

Imagine a hammock stretched tightly across your pelvis, cradling vital organs like the bladder, uterus, and bowel. This "hammock" is your pelvic floor—a network of muscles and tissues that support your body’s most essential functions. These muscles wrap around your vagina, urethra, and anus, acting as a gatekeeper for urinary and bowel control while playing a crucial role in sexual function.

But their job doesn’t stop there. The pelvic floor is also key to your body’s core stability. Together with your diaphragm, deep abdominal muscles, and back muscles, it helps maintain posture and control intra-abdominal pressure. 

>My doctor explained that having a strong pelvic floor means more than avoiding leaks—it impacts everything from feeling steady while lifting or bending to enjoying pain-free, confident sex,” says Meera* 34, housewife. “ It’s one of those things you don’t realise you rely on until it needs attention!

[Female pelvic floor muscle - 3D animation](https://www.youtube.com/watch?v=q0_JAoaM6pU )

Anatomy 101: The Pelvic Floor at a Glance

As women age, the pelvic floor is subjected to wear and tear from various life events and body changes:
- **Pregnancy and childbirth**: The weight of a growing baby and the strain of delivery can stretch and weaken these muscles.
- **Hormonal changes**: Declining estrogen levels during perimenopause and menopause can reduce the elasticity and strength of pelvic tissues.
- **Lifestyle factors**: Obesity, heavy lifting, or prolonged sitting can strain the pelvic floor.
- **Ageing**: Like other muscles, the pelvic floor loses tone and strength with time if not exercised.

Without proper care, these changes can lead to various pelvic floor dysfunctions that may disrupt your daily life.

How the Pelvic Floor Changes Over Time

The results can be frustrating, painful, or even debilitating when the pelvic floor muscles lose their ability to contract and relax effectively. Some common signs include:

1. Stress Urinary Incontinence (SUI):
[One in three adult women](https://my.clevelandclinic.org/health/diseases/22262-stress-incontinence) will experience stress urinary incontinence (SUI) at some stage in their lives. It happens when the pelvic floor muscles, which generally tighten to counteract pressure on the bladder, are too weak to hold back urine. Simple actions like sneezing, coughing, or brisk walking can become anxiety-inducing moments.

2. Overactive Bladder (OAB):
The bladder muscles become too active, contracting before the bladder is full. This leads to a sudden, uncontrollable urge to urinate, frequent trips to the bathroom, and disrupted sleep patterns. Many women feel like their bladder has taken over their day (and night).

3. Pain During Sex:
For some women, intimacy becomes a source of discomfort rather than connection. Pain during sex often stems from tension in the pelvic floor muscles, which may feel tight or strained. This tension can create a sensation of pressure or even sharp pain, making what should be a pleasurable experience feel frustrating and isolating. 

4. Chronic Back or Pelvic Pain:
Do you ever feel a persistent ache in your lower back or a heavy, dragging sensation in your pelvis? Weak or overworked pelvic floor muscles are often the culprits. Because these muscles are part of your body’s core, their dysfunction can strain surrounding areas, leading to chronic discomfort. 

5. Organ Prolapse:
A feeling of heaviness or bulging in your pelvic area can be alarming, almost like something is “out of place. Pelvic organ prolapse (POP) is common, affecting 40–50% of women. It occurs when weakened pelvic floor muscles can no longer support the bladder, uterus, or bowel, causing them to shift downward. Everyday activities like standing for long periods, lifting objects, or even coughing can worsen the sensation.

Although these issues may sound alarming, you can take steps to prevent them before symptoms even begin. Pelvic floor exercises can deliver impactful results, empowering you to feel in control at any age. Let’s dive into how to do them and seamlessly add them to your routine.


Symptoms of Pelvic Floor Dysfunction

Pelvic floor exercises, often called Kegels, are a powerful tool for improving and maintaining pelvic health. They help prevent issues like urinary leaks, pelvic organ prolapse, and even improve core strength. 

The best part? They’re easy to do once you get the hang of them. Here’s how to get started and make them part of your daily routine.

**Step 1: Find Your Pelvic Floor Muscles**

Before you can start exercising, it’s important to locate the right muscles. Here are two simple ways to identify them:

- Method 1: Try to stop the flow of urine midstream (but just as a test). The muscles you use to do this are your pelvic floor muscles.
- Method 2: Imagine tightening the muscles that stop you from passing gas. These are the same pelvic muscles you’ll be working.

**A Quick Tip**
Don’t make it a habit to stop your urine flow regularly, as this can lead to bladder issues over time. Use this method only for identification purposes.

**Step 2: How to Perform Kegel Exercises**

Once you’ve identified your pelvic floor muscles, it’s time to start exercising.

**1. Basic Kegels:**
- Tighten your pelvic floor muscles and hold the contraction for 3–5 seconds.
- Fully relax for the same amount of time (3–5 seconds).
- Repeat this 10 times for one session.
- Aim to do three sessions per day—morning, afternoon, and evening.

**2. Progression for Strength:**
- As your muscles get stronger, increase the duration of the hold to 10 seconds, followed by a 10-second relaxation.
- Gradually add more repetitions as it becomes easier.

**3. Quick Flicks for Urgency:**
- Rapidly squeeze and relax the muscles several times in a row.
- This technique is especially helpful for controlling sudden urges to urinate.


**Step 3: Best Practices for Success**

**Start Simple**: If you’re new to these exercises, begin while lying down—it’s easier to focus without the added challenge of gravity. As you improve, practice in sitting and standing positions to train the muscles for different activities.

**Stay Focused**: Make sure you’re only engaging your pelvic floor muscles. Avoid squeezing your thighs, stomach, or buttocks.

**Breathe Naturally**: Don’t hold your breath during contractions. Relax and breathe normally to avoid straining your muscles.

**Don’t Overdo It**: Too much of a good thing can backfire. Stick to the recommended repetitions, as overworking these muscles can cause fatigue and even increase leakage.

**Step 4: Track Your Progress**

What to Expect: With regular practice, you should notice small improvements in about 4–6 weeks. Significant changes, like better bladder control or less urgency, may take up to 3 months.


**Step 5: When to Get Professional Help**

If you’re unsure whether you’re doing the exercises correctly or if you’re not noticing results, don’t hesitate to seek help from a gynaecologist or pelvic floor physical therapist. These specialists can:

- Teach you the right techniques.
- Use tools like biofeedback to track your muscle activity.
- Tailor a program to address your specific needs, whether it’s strengthening weak muscles or relaxing overly tight ones.


A Simple Guide to Pelvic Floor Exercises

While Kegels are a cornerstone of pelvic floor exercises, there’s much more you can do to support your pelvic health. 

**Core-Strengthening Exercises**
Consider adding these exercises to your routine:

**Squats**: Engage your glutes and core while keeping your pelvic floor muscles active. Squats help strengthen the entire lower body while supporting pelvic health.

**Bridges**: Lie on your back, knees bent, and lift your hips toward the ceiling. This move activates the glutes, core, and pelvic floor simultaneously.

**Yoga Poses**: Child’s Pose: A gentle stretch that relaxes the pelvic floor and reduces tension.
Happy Baby: A pose that stretches and releases tight pelvic floor muscles while calming the mind.

**Pilates**: Known for its focus on core engagement, Pilates exercises like the “Pelvic Curl” or “Hundred” integrate pelvic floor strengthening with overall core stability.

**Relaxation Techniques**

Not all pelvic floor issues stem from weakness; some result from tension or overactivity. Relaxation techniques can help release tight muscles and restore balance:

- Practice diaphragmatic breathing, inhaling deeply, expanding your abdomen, and exhaling fully. This reduces pelvic tension and calms the nervous system.
- Guided meditations or body scans can help you become more aware of and consciously relax your pelvic floor.

**Lifestyle Adjustments**

Small, consistent changes in your daily habits can make a significant difference in pelvic health:
Maintain a healthy weight, eat fibre-rich foods to prevent constipation, use proper lifting techniques to avoid strain, and stay active with low-impact exercises like walking or swimming to support your pelvic floor and core strength.





Beyond Kegels: A Holistic Approach to Pelvic Floor Health

Pelvic floor exercises are a simple habit that can make a big difference in your quality of life. Whether it’s preventing leaks, improving your posture, or even enhancing your intimate experiences, these small daily efforts can empower you to feel more in control of your body—at any age. Give it a try, and let the results speak for themselves!

Why It’s Worth the Effort

1. The pelvic floor supports essential functions like bladder control, bowel movements, and sexual health and plays a vital role in core stability.
2. Weak or tight pelvic floor muscles can lead to stress urinary incontinence, overactive bladder, pain during sex, chronic pelvic pain, and pelvic organ prolapse.
3. Regular pelvic floor exercises, such as Kegels, can prevent or manage symptoms, strengthen core muscles, and enhance confidence and comfort in daily life.
4. Beyond Kegels, activities like yoga, Pilates, deep breathing, and lifestyle changes (like maintaining a healthy weight and eating fibre-rich foods) support overall pelvic health.
5. With consistent practice, noticeable improvements can be seen in 4–6 weeks, and additional help from a pelvic floor therapist can tailor solutions for individual needs.


Key Takeaways

Stronger Core, Better Life: Why Women Over 30 Swear by Pelvic Floor Exercises

Living with **PCOS** can feel like a puzzle you just can’t solve! You’re doing everything you can—eating healthy, staying active, managing stress—but it still feels like your body isn’t cooperating.
What makes it even harder is that **insulin resistance**, a key driver behind many PCOS symptoms, often goes unnoticed. It’s at the root of those stubborn issues like weight that won’t budge, irregular periods, and constant fatigue.
Here’s the good news: once you understand **how insulin resistance and PCOS** are connected, you can start making changes that actually work. Whether it’s simple tweaks to your routine or finding the right medical support, every step you take can help you feel better.

Let’s make it easier for you to take charge of your health—here are 7 simple FAQs to guide you through managing **insulin resistance and PCOS**. You’ve got this!


Introduction

Insulin resistance occurs when your body’s cells don’t respond effectively to insulin—a hormone that helps regulate blood sugar levels. 

Think of insulin as a key and your cells as locks. In a healthy system, insulin (the key) fits perfectly into the locks on your cells, allowing sugar (glucose) from your bloodstream to enter the cells and provide energy.

In insulin resistance, the locks on your cells become "rusty" or damaged, so the key (insulin) doesn’t work as well. Your body senses this problem and produces more keys (insulin) to open the locks.

This overproduction of insulin keeps blood sugar levels somewhat under control for a while, but eventually, the system becomes overwhelmed. This leads to higher levels of both insulin and blood sugar, setting the stage for more severe PCOS symptoms, Type 2 diabetes, and weight gain.



FAQ 1: What Is Insulin Resistance?

When insulin levels are higher than they should be, it sets off a chain reaction in your body. One of the biggest effects is that it causes your ovaries to produce more androgens (male hormones) than normal. This hormonal imbalance can show up in ways that feel frustrating and difficult to manage, like:

- Weight gain that seems resistant to even your best efforts with diet and exercise.
- Irregular periods that make it hard to predict or track your cycle.
- Persistent acne, unwanted hair growth in areas like the face or chest, or thinning hair on your scalp.

>I’ve tried countless diets and exercise routines, but the weight just wouldn’t budge. It felt like my body was stuck in a cycle I couldn’t control,” says Ritika*, 23, a law student. 

FAQ 2: Why does insulin resistance matter in PCOS?

Insulin resistance can be tricky because it doesn’t always come with clear symptoms. However, some signs could indicate your body is struggling to process insulin properly:

1. Frequent Fatigue:
Feeling tired all the time? Insulin resistance can leave you drained, even after a full night’s sleep. You might notice the fatigue hits hardest after meals, especially if they’re heavy in carbs or sugar.

2. Cravings for Sugary or Starchy Foods
If you find yourself constantly reaching for sweets, bread, or snacks, it could be a sign. When your body isn’t efficiently using sugar for energy, it often leads to intense cravings for more.

3. Skin Changes
One telltale sign of insulin resistance is dark, velvety patches of skin, often on the neck, underarms, or groin. This condition, called acanthosis nigricans, is a common but lesser-known symptom.


FAQ 3: What Are the Symptoms of Insulin Resistance?

If left unmanaged, insulin resistance in PCOS can lead to serious health problems. Here's what the research shows:

1. Metabolic Syndrome: 
This cluster of conditions includes high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol or triglyceride levels. Together, these factors significantly increase the risk of heart disease, stroke, and type 2 diabetes. 

About [26% of women with PCOS](https://pmc.ncbi.nlm.nih.gov/articles/PMC6088762/) develop MetS, and teens with PCOS are over [three times more likely](https://link.springer.com/article/10.1007/s43032-022-00864-8) to have MetS than those without the condition. 

2. Type 2 Diabetes:
Chronic insulin resistance can progress to type 2 diabetes, identified by high blood sugar levels.

Women with PCOS are [5–10 times more likely](https://www.sciencedirect.com/science/article/pii/S0015028202031114#:~:text=The%20relative%20risk%20of%20type,data%20need%20to%20be%20confirmed.) to develop type 2 diabetes than women of the same age and weight without PCOS.

3. Cardiovascular (Heart) Diseases: 
The combination of insulin resistance, metabolic syndrome, and elevated androgen levels in PCOS contributes to a higher risk of heart disease. 

Women with PCOS are [twice as likely](https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovarian-syndrome-how-your-ovaries-can-affect-your-heart#:~:text=PCOS%20risk%20factors%2C%20like%20being,or%20stroke%2C%E2%80%9D%20she%20says.) to have a major heart event, like a heart attack or stroke, in the future compared to women without PCOS.

FAQ 4: What Are the Long-Term Risks of Ignoring Insulin Resistance in PCOS?

Insulin resistance in PCOS can result from a mix of genetic, hormonal, and lifestyle factors. Let’s break it down:

1. Genetic Predisposition:
If you have a family history of PCOS or insulin resistance, you may already be at a higher risk. Some people inherit genes that make their cells less responsive to insulin. It’s not something you can control, but it helps explain why insulin resistance is common in PCOS.

2. Lifestyle Factors:
Your diet and activity levels also play a big role. Eating lots of refined carbs, sugary foods, and processed snacks can overwhelm your body’s ability to manage blood sugar. Combine that with a lack of regular exercise, and your cells become less sensitive to insulin over time

3. Chronic Inflammation:
PCOS often comes with low-grade inflammation in the body. This inflammation interferes with how your cells respond to insulin, making it harder for them to absorb sugar from your blood. It’s like a feedback loop—PCOS causes inflammation, and the inflammation worsens insulin resistance.

4. Hormonal Imbalances:
Excess androgens (male hormones) and irregular fat storage patterns are hallmarks of PCOS. Together, they disrupt your body’s normal metabolism, further reducing how efficiently insulin works. This is one reason why insulin resistance and hormonal issues often go hand in hand with PCOS.

By understanding these causes, you can see how different factors—some within your control and some not—contribute to insulin resistance. The good news? Targeted lifestyle changes and medical support can help manage these effects.



FAQ 5: What Causes Insulin Resistance in PCOS?

Even small weight loss ([5-10% of body weight](https://diabetesjournals.org/care/article/45/11/2753/147671/Management-of-Hyperglycemia-in-Type-2-Diabetes#:~:text=Weight%20loss%20of%205%E2%80%9310,2021%20consensus%20report%20(51).)) can significantly improve insulin sensitivity. That’s why small lifestyle changes can lead to big impacts. Let’s explore a few options. 

**1. Balanced Nutrition:**

What you eat plays a huge role in managing insulin resistance. Low glycemic index (GI) foods release sugar slowly into the bloodstream, helping to keep blood sugar levels steady. They’re especially helpful for managing insulin resistance and PCOS. Some common examples are: 
- **Whole Grains**: Brown rice, jowar, bajra, whole wheat roti.
- **Legumes**: Lentils (dal), chickpeas (chana), kidney beans (rajma).
- **Vegetables**: Spinach, methi (fenugreek), broccoli, cauliflower.
- **Other Options**: Quinoa, oats, nuts, and seeds.

**Practical Tip:**
Replace white rice with brown rice or quinoa and choose whole wheat rotis instead of refined flour (maida).

Reducing sugary snacks and processed carbs can make a big difference. Start simple—replace a sugary mid-afternoon snack with a handful of nuts or a piece of fruit.

>I didn’t realize how much-processed food was part of my routine. Just prepping my lunches at home helped me avoid last-minute junk food runs," shares Priya, a working mom managing PCOS.

>Anti-inflammatory foods are also known to help with the symptoms of insulin resistance and PCOS. Here are a few examples you can find in your kitchen:
**Antioxidants** help neutralise harmful free radicals that can damage cells and increase inflammation.
**Vitamins** (like Vitamin C and E) boost your immune system and reduce inflammation.
**Healthy Fats**, like omega-3 fatty acids, directly combat inflammation.

**A few sources of anti-inflammatory foods are:**

Fruits: Guava, amla (Indian gooseberry), papaya, and pomegranate.
Vegetables: Spinach (palak), methi (fenugreek leaves), broccoli, and cauliflower.
Healthy Fats: Coconut oil, mustard oil, almonds, cashews, and flaxseeds (alsi).
Proteins: Fish like rohu, hilsa, and pomfret, as well as dals (lentils) like moong dal and masoor dal.
Spices: Turmeric (haldi), ginger (adrak), garlic (lahsun), and cinnamon (dalchini).

**Practical Tip:**

Use haldi and ginger in your daily sabzis, snack on almonds and cashews, or swap out regular cooking oil for mustard or coconut oil to naturally add anti-inflammatory power to your meals.

**2. Exercise:**

You don’t need a gym membership to improve insulin sensitivity. Movement is key.
Activities like walking, swimming, or cycling are great for overall insulin sensitivity. If time is tight, start with 10-15 minutes of brisk walking after meals. It’s doable even for busy schedules.

>As a new mom, I couldn’t commit to long workouts. So I started taking 15-minute walks with my baby in a stroller after dinner. It helped me feel more energetic and manage my cravings," says Aditi, 29.

>However, building muscle helps your body use insulin more effectively. Even two days a week of strength training with light weights or bodyweight exercises can make a difference. 

**3. Stress Management:**

Stress is a sneaky contributor to insulin resistance. When you’re stressed, your body produces more cortisol, which can worsen blood sugar regulation.


- Simple breathing exercises, meditation, or yoga can lower stress levels. Even a 5-minute break to breathe deeply can help.
- If you’re overwhelmed, say no to unnecessary commitments. Protecting your mental space helps regulate your hormones, too.

>I started doing yoga twice a week after work. It’s my time to reset, and I’ve noticed fewer sugar cravings," shares Meera, a working professional.

**Practical Tip:**

If weight loss feels overwhelming - forget the scale—focus on the basics: eat smart, drink water, and sleep well. Your body will thank you!



FAQ 6: How Can Lifestyle Changes Help Manage Insulin Resistance in PCOS?

Sometimes, managing PCOS and insulin resistance requires more than just lifestyle changes. Medical help can make a big difference—not just in relieving symptoms but also in preventing long-term complications like type 2 diabetes or heart disease. Here’s how to approach it:

Which Doctors Should You Consult?

Your first stop for PCOS-related concerns is a gynaecologist. They can assess your hormonal imbalances, menstrual irregularities, and fertility issues. An endocrinologist, an expert in hormone-related conditions, can help manage insulin resistance and assess its impact on overall health.

How to Prepare for Your Appointment

1. Track Your Symptoms:
Write down your symptoms—when they started, how often they occur, and their severity. For example:
- Irregular periods: how long, how heavy.
- Unwanted hair growth: where and how noticeable.
- Fatigue, cravings, or difficulty losing weight.

2. Keep a Log of Your Cycle:
Use a period-tracking app or a simple calendar to note the length and regularity of your menstrual cycles.

3. Note Your Concerns:
Be ready to discuss any struggles with weight management, acne, or mood changes. The more specific you are, the better your doctor can help.

What Treatments Are Recommended?

Inositol is a naturally occurring substance that acts like insulin in your body. It’s often recommended as a supplement to improve symptoms. Birth control pills are commonly used to regulate periods and manage hormonal imbalances. They can also reduce androgen levels, easing symptoms like acne and unwanted hair growth. 


FAQ 7: When Should You Call in the Experts for PCOS or Insulin Resistance? 

Managing **PCOS and insulin resistance** may feel like a challenge, but every small step you take brings you closer to balance and better health. 

With the right knowledge and support, you can feel more in control of your body and your future. You’re not alone in this journey—and you’ve got the tools to take charge.


Summing It Up

1. Insulin resistance is a key driver of PCOS symptoms, including weight gain, irregular periods, and fatigue.
2. Small dietary changes—like choosing low-glycemic foods—can help stabilise blood sugar levels and improve insulin sensitivity.
3. Regular movement, even 15 minutes daily, and strength training can make a big difference in managing symptoms.
4. Stress management is crucial—yoga or mindfulness can help regulate cortisol and insulin levels.
5. Professional support from a gynecologist or endocrinologist is essential for personalized care and effective treatment options, such as inositol supplements or hormonal therapies.


7 FAQs to Help You Understand PCOS and Insulin Resistance

We’ve seen all the memes about “crazy menopausal women”, read all the articles about what to expect with hot flashes, mood swings (like PMS wasn’t enough), insomnia, spotting for years, vaginal dryness, night sweats and more – but still, when menopause hits, a lot of women can be caught off-guard by the severity of the symptoms. OTC medicines, support groups, talking to friends and family all help to a certain extent, but there are several other ways that help to make the path to menopause easier than it usually is. If you don’t want to try HRT (hormone replacement therapy) or allopathic medication, here are 5 methods to turn to when the monthly period is on its way out for good…   

Did You Know About These Alternative Practices That Can Help During Menopause?

Many herbs and natural ingredients help to alleviate or ease certain menopause symptoms, while others are helpful in just helping to relax and stay as calm as one can. Flax seeds, being nutrient-dense boost one’s intake of fibre, while their chemical structure being similar to the estrogen hormone sometimes help to ease symptoms like hot flashes and bone loss. Herbs such as black cohosh, hops and red clover have also been used to combat night sweats and hot flashes effectively, while teas such as ginseng and chamomile help to reduce stress and tension in the body, in turn helping with better sleep. Many herbal remedies definitely need to be studied more for their effectiveness, but they’re sure to ease any women’s menopausal journey even a bit.    


Herbal Remedies

Due to the drastic hormonal changes taking place in a woman’s body during menopause, it can come with a host of other unpleasant symptoms like urinary incontinence, vaginal pain, general discomfort in the pelvic area, or even serious effects like uterine prolapse. Regularly doing pelvic floor exercises can help to strengthen the pelvis and help to control these effects as well. Practicing Kegels can have huge benefits as you approach menopause, as this will keep the pelvic area strong and help the organs function smoothly. A simple Google search or talking to your gynaecologist or physical trainer will help you learn about pelvic exercises you can do on your own and at anytime – but remember never to do it too much, as that can make the muscles too tight!    

Pelvic Floor Exercises

A treatment where fine needles are inserted at various, specific points in the body to relieve specific symptoms of chronic pain, acupuncture is an ancient Chinese therapy that many people who have tried swear by. A few years ago, a study conducted by the University of Southern Denmark reached the conclusion that five weeks of dedicated acupuncture conducted on menopausal women reduced symptoms like emotional upheavals, hot flashes or night sweats, and even disturbed sleep. Many women who have tried this method also claim that acupuncture helped reduce bloating and anxiety, and some studies have shown that it can help to  increase bone density (the loss of which is another common effect post-menopause). Whether people believe in its effects or not, there are no side-effects to acupuncture and it has been known to help millions of people with their pain, so is always worth a try.      


Acupuncture

Did you know that listening to soothing music of around 60 beats per minute can cause brainwaves that instantly help to you relax and reach a state of calm? Incorporating sound therapy, or any kind of calming music really, is a great way to beat the stressors of the day – and your menopausal body – and bring your mind and body into a peaceful state. Happy tunes can change your mood in an instant, while calming instrumental music can even help you fall asleep easier. Actively practicing mindfulness, or practicing simple relaxation techniques like deep or rhythmic breathing, yoga, getting a massage, aromatherapy, or even just 15 minutes of self-care are bound to help you beat the menopausal blues as smoothly as possible.     


Sound & Relaxation Therapies

Samuel Hahnemann created this alternative medicine practice in the late 18th century, but people argue about the efficacy of homoeopathy till today. However, those who are consistent with the medication continue to swear by it due to it having absolutely no side-effects, using it for all small and big ailments and aches from acne and muscle cramps to insomnia and depression. Some homoeopathic medicines have also been known to control and reduce many symptoms of menopause. The doctor takes a look at the patient’s overall health and prescribes a medicine or a mix of them depending on what symptoms have to be tackled. While homoeopathic medicines like Pulsatilla or Ignatia can be considered for rapid mood swings and emotional upheavals, Sepia is prescribed for hot flashes, fatigue and more. Just like other natural remedies, there’s no harm trying a method which causes no known harm to the body. 

While every woman’s journey through and after menopause is different, it’s important to remember that with the right kinds of support, treatment and care, the effects of this huge change in both the mind and body can be made easier. Happy menopause!    

Homoeopathy

Alternative Practices to help Menopause

Have you ever felt like your workouts were totally off for a few weeks—either you crushed it one day and could barely drag yourself to the finish line the next—you're definitely not alone. While there are many factors that influence how you feel day-to-day, one important factor you may not be considering is your menstrual cycle. Yep, your hormones play a huge role in how you feel and perform during exercise, and that’s where cycle syncing comes in.

Cycle-Sync Your Workouts: Boost Fitness with Your Body’s Natural Rhythm

Cycle syncing — a method that tailors your workouts to the different phases of your menstrual cycle for maximum benefits. By matching the type of exercise you do with what your hormones are up to at that moment, you can optimize your workouts, improve recovery, and even reduce those annoying pre-period symptoms (hello, bloating and fatigue). 

The idea is that as your hormones fluctuate throughout the month, they affect everything from your energy levels to your mood to your ability to burn fat or build muscle. When you align your workouts with your cycle, you’re not just working harder—you’re working smarter. And who doesn’t love that?


What is cycle syncing?

Cycle syncing isn’t just for better workouts — it also has the potential to support hormone balance. Aligning your activities to your cycle could help alleviate common symptoms like fatigue, mood swings, and cramps. It’s like getting in tune with your body to unlock its full fitness potential.

Other benefits include:

- Better sleep quality.
- Improved digestive health.
- Enhanced muscle growth and recovery.
- Reduced PMS symptoms.
- Boosted productivity and creativity.


What are the benefits of cycle syncing your workouts?

How to get started with cycle syncing workouts
To start syncing your workouts with your cycle, begin by tracking your menstrual cycle. You can use an app or just mark it on your calendar. Once you're familiar with where you are in your cycle, adjust your workouts accordingly. Let’s break down what’s happening in your body during each phase and explore the exercises that work best for each.

**Menstrual Phase (Day 1-5)**

This is the phase when you’re on your period. Estrogen and progesterone are at their lowest. Your body is doing a lot of work—like shedding the uterine lining—so this is the time to rest and recharge. Stick to light exercises like yoga, pilates, walking, or gentle stretching to reduce cramps and promote relaxation.

**Follicular Phase (Days 6-14)**

After your period ends, estrogen starts to rise, giving you a natural energy boost. This is the phase where you can push your body more with strength training, HIIT, and cardiovascular workouts. Think squats, lunges, and cycling — anything that gets your heart rate up!

**Ovulatory Phase (Days 14-17)**

This phase lasts short but is powerful. With the highest levels of estrogen, you’ll likely feel your best here, with increased energy, strength, and endurance. Go for intense, high-impact exercises such as sprint intervals, plyometrics, or dance workouts. Your body is primed for vigorous activity, so take advantage of this surge of energy!

**Luteal Phase (Days 18-28)**

As progesterone rises and prepares your body for a potential pregnancy, you may feel more sluggish or prone to premenstrual symptoms. Focus on low-impact exercises like yoga, pilates, strength training with controlled movements, or light cardio. This phase is perfect for winding down while maintaining your fitness levels.


How to get started with cycle syncing workouts

While there is not enough scientific research on the direct benefits of cycle syncing, many people have found it helpful in reducing symptoms of hormonal distress. Cycle syncing can help optimize your workouts for muscle growth, fat loss, and better recovery, but it’s not a magic solution for weight loss. Remember, weight loss is a multifaceted process that involves factors like diet, lifestyle, and genetics. However, by syncing your workouts, you may find you can perform better and recover more efficiently, which can be a useful part of your weight loss journey.

By aligning your workouts with your body's natural rhythms, you may experience improvements in both performance and overall well-being. It’s about listening to your body and adjusting your routine to what feels right. Even if it’s not a one-size-fits-all solution, cycle syncing could be the missing piece in your fitness journey. Ready to give it a try? Your cycle might just be your best workout partner yet!


Will cycle syncing help you lose weight?

Cycle-Sync Your Workouts

When I say I suffer from PCOS, it's assumed the major problem I face is just that I don't get my period on time. But it's not as simple as that. 

It's important to understand why this happens in the first place and the answer eventually lies in hormones and insulin resistance. Now, by an extension of that, these two may not be functioning as desired in my body at the moment, but I might still be getting my period on time — since periods are affected by a lot of different factors other than PCOS. And it may be incorrect to assume that PCOS is definitely at bay. 

So, if periods are not the only ones that okay a role in PCOS, what happens after menopause then? No periods, no trouble? Unfortunately not. PCOS patients will still have issues with hormones and insulin resistance. While periods are greatly affected by it, they are still separate functions of the body. And an end to them doesn't mean the PCOS has ended too. It just means that it won't show up in the symptoms it used to. But it still does manifest differently. In fact, the metabolic and cardiovascular risks associated with PCOS can persist or even worsen after [menopause](https://drbrighten.com/pcos-and-menopause/), especially the following:  

* Insulin resistance and type 2 diabetes 
 

* Stroke 
 

* Heart attack 
 

* High blood pressure 
 

* Metabolic syndrome 
 

* Weight gain, specifically increased visceral adiposity (belly fat) 
 

* High cholesterol, specifically elevated LDL and triglyceride levels 
 

To make it just slightly worse, women with PCOS may even experience [later menopause](https://drbrighten.com/late-menopause/) sometimes, by 2 to 5 years. And they may have more successful fertility later in life than usual because they experience a slower decline in age-related fertility. 

Don’t panic though. This sounds a bit like when you google your symptoms and its cancer every time. It's kind of bittersweet that the solution to this remains the same — healthy food, regular exercise, sleep and good mental health. And of course, to keep your doctor in loop of everything that is happening with your health, since it might be tricky to distinguish the symptoms of PCOS and premenopause. 

It's so easy to think that this problem lies in the future and that you're too young for it. I think like that so many times, it’s comforting. I know I'd not need to deal with it any time soon but it helps to still stay aware and know what's coming my way so I can be fully prepared when the time arises. 

Despite that, I often feel helpless thinking about how strange it is to have this lifelong situation that I'll have to keep managing. But somewhere, I'm also glad that I know better now than when I was first diagnosed with it. That makes it simpler. 

Rather than letting this inflict stress or worry on me, I try using it as a shield to combat the future. Some days it works, and some days it doesn't. Either way, I try again the next day.

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