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PCOS

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. 

Take charge of your hormonal wellness by diving into the concerns that matter to you. Discover actionable insights backed by real stories and science, all tailored for you.

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Everyday essentials to keep your hormones in balance  Simple, consistent care—because small habits create big changes.

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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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Science-Backed Rituals for Hormonal Balance, Sleep and Mood.  Free Shipping

We’ve all done it.
Stood in front of a shelf lined with powders, serums, tinctures, and supplements hoping this might finally be the thing that makes us feel like ourselves again. In some ways, that shelf is comforting. When nothing else is working, a purchase can feel like a promise. Like proof that we’re trying. That we’re doing something.
But control isn’t the same as care.

Control is about fixing. Care is about staying in conversation - with your body, your needs, your rhythms. And when it comes to our health, we need more of the latter.
I remember once standing in the supplement aisle, Googling ingredients for energy, stress, and sleep simultaneously. I didn’t know what I needed, just that I needed something. That’s the trap of shelf care: it mimics empowerment while masking confusion.
But the truth is : shelf care alone isn’t always self-care.
In today’s wellness economy, it’s easy to confuse the two. We conflate health with purchase decisions, effort with aesthetics. The tray full of adaptogens, the mindfulness books, the colour-coded pill box; everything that feels like progress. And sometimes they are. But other times, they’re checkboxes we tick, hoping they will fix something we can’t quite name.
And who can blame us?
We live in a culture that rewards productivity over presence, and aesthetics over inquiry. We’re told to “listen to our bodies” but also to optimise, hustle, and never fall behind. Shelf care offers quick wins in a world that rarely pauses long enough to notice how we really feel. It’s not shallow—it’s survival. But when care becomes a to do list, it stops being care.

Shelf care is easy to measure.
It photographs well. Fits into routines. It can be tracked, logged, reordered.
Self-care? That’s murkier.
You can’t bottle boundary-setting. You can’t photograph emotional regulation. You can’t TikTok your way through perimenopause. And so it becomes the part of care we ignore, not because it’s less important, but because it’s harder to measure or monetize.

But here’s the truth: shelf care is only as powerful as the self-care you pair it with.
That nightly supplement won’t help if your nervous system is running on empty. That serum won’t reverse the effects of chronic stress. And no ritual is complete without intention. In our rush to optimise, we’ve forgotten to observe. In our obsession with products, we’ve stopped asking whether they’re even working.
Self-care is the system around the shelf.
It is the wind-down routine before bed.
It is the pause before reacting.
It is the small, unglamorous, often invisible ways we learn to live in alignment with ourselves.It doesn’t always feel like progress - but it lays the foundation for it.
And perhaps most importantly, self-care is labour.
Not the kind that gets applause, but the kind that keeps us grounded. For many women especially, it’s a form of invisible maintenance: the quiet work of checking in with your body before it screams, of staying whole in a world that keeps asking you to split yourself in two.
Let’s be clear: this isn’t a takedown of supplements or wellness tools.
It’s not a call to clear your cabinets. It’s a reminder that these products work best when they’re part of something bigger. A practice. A rhythm. A relationship - with your body, your energy, and your needs.
Because when shelf care and self-care meet, something powerful happens.
You stop outsourcing your health to trends and start tuning into what you really need.
You stop chasing fixes and start cultivating rituals.
You stop asking, “What should I take?” and begin asking, “What do I need right now?”
Because self-care isn’t about doing more.
It’s about doing what matters - with clarity, not urgency.
That shift, from reaction to reflection is where real change lives.
So no, it’s not either/or.
It’s both.
Together.


Shelf Care vs Self Care (And Why It’s Not Either/Or)

It starts subtly. You’re feeling more tired than usual. Your skin is breaking out in ways it never used to. You’re gaining weight even though your routine hasn’t changed. Your sleep is disrupted, your moods are unpredictable, and you feel constantly off but you can’t explain why.
You go to the doctor, and after a cursory glance and a few lab tests, you hear the line that has become a modern medical cliché:
“You’re just stressed.”
But what if you’re not?
What if what’s happening isn’t “just” stress but a deeper physiological shift that no one’s been trained to look for?
The misdiagnosis of women’s symptoms
For decades, women’s symptoms especially those that are chronic, cyclical, or hard to quantify have been dismissed as emotional exaggerations. Fatigue? Probably stress. Brain fog? You’re overworked. Bloating? Try probiotics. Anxiety? Maybe it’s just PMS.
What’s often missed in these quick assessments is a basic truth: stress may be a trigger, but hormones are often the amplifier. And unless you look beneath the surface, you’ll keep treating the smoke while ignoring the fire.
Hormonal disruptions whether due to PCOS, thyroid dysfunction, insulin resistance, perimenopause, or even micronutrient depletion can all manifest like stress. But they’re not solved by meditation and magnesium alone.
The invisibility of internal chaos
The problem is compounded by the fact that many hormonal conditions don’t show up in routine checkups. They fluctuate. They require pattern recognition. They speak in clusters of symptoms, not singular, easy-to-spot flags.
Women often sense something’s wrong long before it’s measurable. But instead of being taken seriously, they’re told to relax. To sleep more. To be less anxious. And over time, many stop asking questions altogether, choosing quiet resignation over constant invalidation.
This dismissal isn’t just frustrating. It’s dangerous. Because it delays diagnosis. It increases the emotional toll. And it trains women to override their own intuition.
Listening, not labeling
What we need is a fundamental shift in how we engage with women’s health. One that stops labeling everything as “stress” and starts listening to symptoms as information.
This means:
Recognizing that unexplained symptoms often have hormonal roots.
Asking better questions: When did this start? Does it follow a cycle? What else do you notice when this happens?
Moving from short-term fixes to long-term understanding.
Equipping women with tools to track, observe, and make connections between lifestyle, cycles, nutrition, and mental health.
Because in many cases, what looks like stress is really a sign that the body is trying to restore balance and no one’s helping it do that.

What I’m building instead
At Terrapy, we’re building systems that help women decode their own health stories, symptom by symptom, cycle by cycle. Our platform doesn’t stop at “you’re stressed”. It asks why. It offers support based on biology, not assumptions.
Because women deserve better than blanket statements.
They deserve clarity.
And that starts by asking the simple question medicine so often skips:
What if it’s not just stress? What if it’s something your body has been trying to say all along?



“You’re Just Stressed”  But What If You’re Not?

“You’re Just Stressed” But What If You’re Not?

We’ve all heard the phrase “listen to your body.” It sounds empowering until you realise no one ever taught women how.
Especially when it comes to hormones.
Hormones govern everything from sleep and stress to metabolism, mood, digestion, and libido. They are the quiet conductors of our daily lives—subtle but powerful, complex but never random. And yet, when a woman feels off—bloated, fatigued, anxious, foggy, inflamed—she’s far more likely to be told she’s imagining it than to be encouraged to investigate.
We don’t just have a hormonal imbalance epidemic. We have a hormonal illiteracy epidemic.
When symptoms are signals, not noise
Let’s say your energy crashes every afternoon. Or your skin breaks out the week before your period. Or you wake up at 3 a.m. every night with your heart racing. These aren’t quirks or coincidences. They’re biochemical breadcrumbs.
But most women are never taught to see them that way. Instead, they push through, dismiss, normalize, or self-blame. And when they do seek help, the responses are often dismissive: “Just manage your stress,” “It’s probably your lifestyle,” “This is normal for your age.”
The problem isn’t just that women are unheard. It’s that our systems aren’t trained to hear hormones at all.
The cost of silence
Ignored symptoms turn into chronic conditions. PCOS goes undiagnosed. Thyroid issues spiral. Anxiety is misdiagnosed. Perimenopause sneaks up unannounced. And across all of this, women spend years trying to make sense of what their bodies are telling them often without tools, language, or guidance.
We tell women to track their periods, but we don’t teach them what patterns to look for. We celebrate cycle syncing in theory but offer little structure to do it meaningfully. We call it “just PMS” when it could be a real hormonal shift with nutritional, metabolic, or emotional roots.
We don’t need more control over our bodies. We need more clarity within them.
Listening means learning
To truly support hormonal health, we need to shift from symptom suppression to systemic listening. That means:
Treating mood swings, acne, fatigue, weight gain, and bloating as data—not drama.
Encouraging women to observe, track, and reflect—not just medicate.
Equipping providers to ask the right questions—not just prescribe cycle regulators.
Using technology to map patterns—not reduce health to step counts or calorie burn.
Hormones don’t lie. But they whisper. And if we want to change outcomes for women, we need to teach both women and the systems around them how to listen better.
A new kind of care
At Terrapy, we’re building that listening system. One that’s designed to decode daily symptoms, support cyclical rhythms, and guide women in making intuitive, science-backed decisions about their health. It’s not just about solving for one moment but about tuning into a lifelong conversation between body and mind.
Because your hormones have always been talking. It’s time the world gave women the tools and the respect to understand what they’re saying.




Your Hormones Are Talking Are You Listening?

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

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.


Key Takeaways

7 FAQs to Help You Understand PCOS and Insulin Resistance

Adhesive Capsulitis is the scientific name of this painful, stiff sensation in the arm, and its something no one wants to endure. But frozen shoulder – as it’s commonly known – isn’t just caused by a muscle pull due to excessive workouts or injuring yourself while playing a sport. If your pain is persistent, it can be a huge indicator of many underlying health issues you may not even know you have. Learn more about what could be causing pains in your shoulder joint, so as to get timely diagnosis and adequate treatment:




If you’re prone to high sugar and your diabetes is poorly controlled or ignored, you’re probably twice as likely to develop frozen shoulder. Collagen in the system holds the joints of the shoulder together, and its this collagen that gets triggered by high blood sugar and becomes sticky, leading to stiffening of the shoulder muscles. Up to 29 per cent people who have diabetes – whether undetected or poorly controlled – can develop frozen shoulder over time, usually in one arm. Regular diabetes medication and a proper diet to keep sugar levels as low as possible help a lot, along with frequent simple exercises like yoga to keep the shoulder joints flexible and mobile.

Diabetes:

While it’s not totally clear why thyroid-related issues result in frozen shoulder syndrome, it's assumed to be the common factor of the production of cytokines – proteins that serve as ‘messengers’ between cells. Increased presence of cytokines stimulate inflammation, which lead to both an overactive thyroid (hyperthyroidism) and a frozen shoulder. Studies have also found that many people suffering from a frozen shoulder do have a high level of hypothyroidism (under-active thyroid). Those with benign thyroid nodules also tend to have a higher risk of developing frozen shoulders over time, so it’s wise to get your TSH (thyroid-stimulating hormone) levels checked frequently so any disorder can be caught early and treated adequately.

Thyroid Disorders:

Your heart is the most important organ of your body – and it’s the one that most don’t seem to care for enough. Cardiovascular diseases and other heart-related issues like hypertension and high cholesterol are also huge risk factors for other ailments like developing frozen shoulder. While studies are still being conducted to find out the relationship between the two, researchers note that the risk factors caused by heart disease may reduce blood flow to some parts of the body, including the delicate shoulder area, leading to pain and stiffness in the joint thereafter. Studies show that the more heart disease factors a person tends to have, the more likely they will have shoulder issues – so controlling your blood pressure levels and other heart risk factors are key in reducing the risk of frozen shoulder as well. 

Cardiovascular Disease:

Many know that Parkinson’s is a degenerative disorder that affects the central nervous system and leads to a slow decline of a person’s motor skills, memory and life skills over time. But few are aware that frozen shoulder could be an early symptom of Parkinson’s disease (PD) as well. In some patients, it’s seen that frozen shoulder that lasts for months or years has been the very first symptom of PD, sometimes years before other typical symptoms follow. If you have a genetic predisposition to Parkinson’s and have a persistent frozen shoulder or stiffness, it’s worth getting tested to get your symptoms checked early on.

While the treatment for frozen shoulder involves a combination of medication, physical therapy and surgery in some severe cases, it’s worth noting that being aware of the various factors that lead to this painful and debilitating condition can help to figure out if your pain is just that, or something much deeper.

Parkinson's Disease:

Everything You Need to Know About Frozen Shoulder

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

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

The World Health Organization records most women going through menopause between 45 to 55 years of age. In 2011, 96 million Indian women were estimated to be above 45, according to the Office of the Registrar General and Census Commissioner. This number is projected to be [401 million in 2026](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5320842/#ref17), most of them likely going through menopause.

During this transitional phase, knowing your unique symptoms can help you seek the support you desire for menopause. Additionally, surrounding yourself with people who will understand and ease your transition can help with healthy aging through menopause. 


According to a survey taken by Ipsos in 2018, only [24% of Indian women visit a doctor](https://www.statista.com/statistics/913376/india-frequency-of-visits-to-obstetricians-gynecologists/) once a year. Approximately 50% cited less often or never as their responses. 

By the time you reach menopause, you have probably visited your gynecologist a few times over the years for routine check-ups. Making your current gynecologist, someone well aware of your medical history, the ideal choice for you during menopause.  

>**Community take:** 
In my late 40s, it had been years since I visited a gynecologist. I had my babies in my late 20s and 30s. Now and then I would go in for a pap smear, but regular check-ins rarely happened. And here I was drenching in sweats and overnight insomnia. I thought it was something I had to go through at this age. But when I talked to my gynecologist, I felt reassured. She guided me through the expected changes in this time, and what can help me. She provided me with some supplements and asked to check back in a few months. Having someone to talk to, and know I need help has been a game-changer during perimenopause.
 
With strides in telemedicine, doctors are now accessible online. So even if this means you have to find a new physician (especially if you have never consistently been to one before) there are some factors to keep in mind. 

Enlisting expert help: How to choose the right physician for you?

Understanding your unique menopause symptoms and how they affect your daily functioning is a _first step_. This can help guide your initial interviews in finding the right physician, by feeling at ease to relay your symptoms to your physician without concern of being dismissed for what you are experiencing during menopause. 

Knowing what you need help with

If you have not visited the same gynecologist over the years, talk to your friends or peers about their experiences with their physician. You can also do some research on gynecologists specializing in menopause in your locality, making it easier for routine menopause visits. If you have a gynecologist you visit yearly, you can start discussing what to look out for during perimenopause leading to menopause. Based on your medical history your doctor can advise you on lifestyle steps for nutrition, stress, and exercise required for the transition. 

Get some referrals or start talking menopause with your OB-GYN 

A Female Founders Fund survey, highlighted [32% of their respondents](https://blog.femalefoundersfund.com/suffering-in-silence-the-biases-and-data-gaps-of-menopause-e5f131b4b581) experiencing a lack of confidence in the knowledge and openness of menopause discussions with their healthcare providers.  

This indicates that there is still significant stigma surrounding perimenopause, and its symptoms leading up to menopause. In India, most women still believe that physical changes related to their menstrual cycles and hormones should be coped with in silence. However, universally the dialogue on menopause is progressing. Individually, if you are suffering from your symptoms seek a physician who will listen to you. You should not be dismissed for what you are experiencing as a normal part of aging.  

Ideally, the right doctor will listen, be accessible, and provide individualized care to suit your unique symptoms and lifestyle for better health during menopause.

Advocate for your health during menopause 

During menopause, both physical and psychological changes can impact your daily quality of life. While your doctor can guide you, it becomes vital to form a support system that is easily accessible to help you through this transitional phase.  

Community participation and having a sense of community have been [linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8953512/#sec4-ijerph-19-03261title) to improving quality of life and mental health, promoting healthy aging.  

Whether it is a local support group, your kitty party, or an online forum, finding your safe space with women going through a similar journey can be as important as having the right physician for menopause. Such groups often provide practical advice on dealing with symptoms during menopause. This can include tips on nutrition, with local ingredients available, or even enlighten on groups meeting up for discussions. 



>**Community take:** 
No one ever spoke to me about menopause. I thought it was something women go through in their 50s. Basically, their periods stop. When I had night sweats and started packing on weight, I was so confused. While my doctor explained these (and more changes) would happen during perimenopause, the discussion seemed so technical. When I researched online, I found a local group of women who met once a month and regularly talked about their concerns. It was that day I stopped feeling alone. I realized that talking to everyday women removes the isolation from your perimenopause symptoms. I have also received some practical tips that have worked when it comes to managing those pesky hot flashes that come in the day!

A [2023 review of literature](https://www.mdpi.com/2673-4184/4/1/5) showcased that women forming high social support for themselves, through family, friends, and communities experienced a reduction in the severity of their psychological and urogenital menopause symptoms. A key dynamic is the increased education on menopause by both the women and their families which promotes better health outcomes during menopause.

Harnessing the power of community: how to build the right support system for yourself 

Going through perimenopause to menopause and beyond is a long journey, which can often feel lonely if you don’t have the right support. Talking to different physicians about their experience with menopause, and openly discussing your symptoms can help you assess if your healthcare provider is right for you. Do not hesitate to take some time, while talking to several doctors before finding the right one for you. Once you reach perimenopause, start seeking and building your support system, of friends, family, and women themselves going through menopause who can help you transition into this new phase of your life. 

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