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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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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

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.

PCOS and Menopause

Does your battle with PCOS end at your Menopause?

Whilst it’s not altogether unexpected, when menopause eventually arrives it can be
surprising, unpleasant, and more than a little emotional. “Hot flushes” have always
headlined the stages of menopausal transition but as many of us are discovering,
there’s so much more to it. From physical pain to mental and emotional distress,
women are swinging between irritation, confusion and tears.

Struggling to maintain relationships. Struggling with their mental health. Struggling to
keep their careers. And a huge one: struggling with their self-identity.

The aging process is no easy pill to swallow. While we all agree that getting old is the
goal, it can still be discombobulating to see an older face in the mirror and yet feel so
young inside. Or struggle to move as easily as we once did not so long ago. We
could be regretting the dream we didn’t pursue. Maybe, life just didn’t turn out the
way we thought it would.

It’s a highly personal journey and compounded with the menopause transition, we
become sensitive and emotional, and often withdraw. Our partners meanwhile, are
scratching their heads wondering what they’ve done “wrong”. We all turn inwards
and self-soothe from time to time, but if we’re not communicating with our other
halves, there can be a lot of hurt feelings, cross-words and misunderstandings.
It can be a tough time for women, but can be equally as tough on the men who care
about them. The woman may not even realise that she’s in perimenopause until she
puts the pieces of the puzzle into place, perhaps with a little help from Dr Google and
YouTube. Let down also by health practitioners from a lack of information, a lack of
diagnosis, and in some cases, an outright denial of symptoms, if we don’t even
understand what’s going on with our bodies, how could our partners possibly know?
What’s Actually Happening to Her?

The menopause transition is a normal life stage for anyone born with ovaries. It’s a
time when their hormones change and estrogen levels drop, signaling that the
reproductive years will soon be over. During perimenopause (the lead up to
menopause), the ovaries prepare to stop releasing eggs. At menopause, the body
stops releasing eggs entirely.

This usually happens between the ages of 45 – 55, and while symptoms can and do
vary (some women experience very few symptoms, others a lot), one thing is certain
– it can significantly affect our relationships, in particular, those with our partners.
What might start out as mild fatigue, the occasional sleepless night or a hot flush
here and there (symptoms will vary), can gradually develop into a whole range of
worsening symptoms including weight gain, migraines, sleep disturbance, hot
flushes, bladder issues, loss of libido, mood changes and breast or joint pain.

From puberty and getting periods to mid-life and menopause, the stories are similar:
hormonal changes, mood swings, and physical pain. Except, where once we were
dreading the period leaks and stains, now we’re dreading hot flushes, headaches,
breast lumps and cervical issues. All just as confusing as once upon a time, back in
our youth...welcome to “reverse puberty!”.

The Psychological Adjustments of Menopause

According to “The MATE survey: “men’s perceptions and attitudes towards
menopause and their role in partners’ menopausal transition”*, “63% (284/450) of
survey respondents reporting that their partner’s symptoms had personally affected
them. Specifically, men affected by menopausal symptoms noted that the symptoms
put an emotional strain on their relationships (34%; arguments, unappreciated,
tension, etc), reduced the frequency of sex/intimacy (33%), and contributed to
trouble sleeping (10%).

Some men (11%) noted that it was upsetting or frustrating to see their partners going
through this transition. Most men affected by menopausal symptoms believed the
symptoms had a very or somewhat negative impact on them (77%), their
relationships (56%), or their partners (70%). Approximately 10% of men thought the
symptoms had a positive influence on them, their relationships, and partners.”
In another study, “Husbands’ support of their perimenopausal wives”, most of the 96
participants said they had some information about menopause (mostly gained from
their wives), but more than 1 in 4 knew little or nothing. One third of the husbands
didn’t think they were supportive, but the majority said they provided mostly
emotional support. They reported numerous stressors in their lives, including work
and financial problems and declining health and sexual response. Lack of
information, negative effects of their wives’ menopausal transition, and their own
stresses may have interfered with husbands’ ability to provide social support.
In a third study, “Attitude towards menopause among married middle-aged adults”, it
was the wives who generally expressed a more positive attitude towards menopause
than their husbands, and with more symptoms than their husbands thought they
were having. For both women and men, a more positive attitude towards
menopause was associated with women who reported fewer symptoms.

It would be easy (and unfair) to generalise by saying that men just need to show a
little more understanding and compassion, but it’s not that simple. Clear
communication really does benefit both parties and is the responsibility of both. All
relationships go through tests and trials, and many can come through the other side
stronger than before. The fact is, menopause has a huge impact on a woman’s
physical and mental health, and even her life expectancy, so it certainly pays to
make the effort.

Tips to help your support your partner through menopause


What is the Impact of Menopause on Male Partners?

Learn as much as you can about perimenopause and menopause to understand her
experience.

Menopause causes changes in the female body, mainly through the decreased
production of estrogen. Some women have very few symptoms and it’s over quickly,
while others can be hit with a host of unpleasantries that last a long time.
Understanding the symptoms can help you recognise them as they arise, and
anticipate how they will affect your partner.

Education

Ask your partner directly how they are feeling, and how you can support them.
Understand that their mood swings may be driven by the changes in their hormones,
and be erratic and disproportionate to the issue at hand. Try to stay compassionate
and supportive rather than reactive.

Talk

A lot is going on “down there” for her, much of which she may not want to open up
about. She may have lost her libido or sex may even have become painful.
Be patient. There are other ways to enjoy intimacy in the meantime.

Sexual Issues

Encourage (and model) healthy lifestyle changes and activity such as strength
training, walking, dancing or yoga – or suggest an activity you could do together. Try
to keep some playfulness and fun in your together time; suggest something new to
break out of stale routines and unhelpful habits.
Be prepared to suggest some professional help if necessary. Be open and sensitive
with her about what you’re seeing and ask if she thinks a professional opinion might
be helpful.
Keep in mind that mental health conditions often begin or worsen in the menopausal
transition, and that this is the peak age group for suicide in women. If she has
worrying mental health signs then she may need your support to access care
quickly; start with her usual GP.
Partners should seek support for themselves too. You’re not the only one struggling
to work out what’s going on with a menopausal partner, so why not try opening up
that conversation with friends at similar life-stage and see what happens. You might
feel pleasantly validated.

Support

Because you care about her, so her well-being matters. Because she’s the other half
of the team. Because she needs your support right now, navigating this
uncomfortable time. You can make a huge difference to her experience simply by
being alongside her for the journey.

There is help available for your partner during this time: knowledgeable health
professionals, lifestyle modifications, daily movement, nutrition, supplements, and
hormonal and non-hormonal treatments can all help alleviate symptoms, and
improve future health.

She’ll work it out, and if you remain engaged and supportive you’ll come through it
together, perhaps even stronger than before.

Why is this so Important?

How to support your partner through menopause

While in your 40s, almost overnight you may have noticed period irregularities coupled with drenching sweats at night and erratic changes in your mood. All clues to a journey toward menopause.

Over a [billion women are expected to be postmenopausal by 2025](https://pmc.ncbi.nlm.nih.gov/articles/PMC10347781/), yet we know so little about the early signs of perimenopause. Identifying your symptoms early, having open conversations, and enlisting the help of your health experts can guide you toward better health during perimenopause. 

The median [onset for perimenopause is 47 years](https://pmc.ncbi.nlm.nih.gov/articles/PMC6082400/). However, some women can start experiencing symptoms as early as their late 30s. The length of perimenopause can also vary anywhere from a few months for some to years for others.

While it is relatively common to expect irregular periods to be one of the first signs that menopause is around the corner, perimenopause symptoms can vary. 

A widely known, and experienced symptom of perimenopause is hot flashes. It describes a sudden “flash” of warmth followed by drenching sweats. For [one-third of women](https://pmc.ncbi.nlm.nih.gov/articles/PMC4834516/), hot flashes can be debilitating. Hot flashes usually subside in a year or two after they first appear, however, for some women it could last decades. 

Changes to your vagina and urinary tract are among other perimenopausal symptoms reported. The most common among these is vaginal dryness, experienced by around [27% of women](https://pubmed.ncbi.nlm.nih.gov/15531125/). It is not always easy to identify this perimenopausal sign. Vaginal dryness can be felt as new and persistent vaginal irritation or as a decline in lubrication during sex, making the symptoms more troublesome as you progress toward menopause. In addition to dryness, you may also experience changes in your urinary frequency during perimenopause. 

A key reason for symptom onset and its fluctuations during the years toward menopause is the decline in the levels of estrogen. Since you are born with all the ovarian follicles you will use during your lifetime, in your late 30s, and 40s this follicular reserve declines. At its lowest levels, follicles release a limited amount of estrogen, your protective hormone. Since some estrogen is still being released, symptoms vary, with some being worse than others.

>**Community take:**
I was unable to explain why I was getting irritable so often. I would lash out at my children for small things I previously overlooked and regret it later. At that moment I felt incapable of controlling my emotions. Even though I started having hot flashes a year ago, I didn’t think perimenopause was responsible for these dark clouds changing my mood.

Along with the physical symptoms from estrogen decline, you might also see fluctuations in your mood. [Depression prevalence was 42.5% among Indian](https://www.sciencedirect.com/science/article/abs/pii/S187620182100037X?via%3Dihub) perimenopausal and postmenopausal women according to one meta-analysis. Both the declining hormones and the psychological stressors of perimenopause are linked to mood symptoms.

Additionally, during perimenopause, you may also experience migraines, insomnia, weight gain, changes in sex drive, fatigue, joint pains, and brain fog all coupled with erratic periods as indicators of perimenopause. 




How do I know if I’m in Perimenopause?

“Peri-” translates to around, so perimenopause is used to describe the years leading up to menopause. 

[Menopause defines](https://www.ncbi.nlm.nih.gov/books/NBK507826/) the absence of periods for 12 consecutive months. 

Many of the symptoms we have seen above start during perimenopause and can persist during menopause, because of the slow decline of hormones. It is only after a few years into menopause that you will experience relief from many of the troublesome perimenopause symptoms. However, since menopause signifies the natural decline of estrogen, it is also a phase where you are exposed to an increased risk of other health conditions, such as osteoporosis, cardiovascular disease, and Alzheimer’s. 

Estrogen provides a [protective effect](https://academic.oup.com/biolreprod/article-abstract/67/5/1379/2683434?redirectedFrom=fulltext) from these conditions during your reproductive years. Speaking with your healthcare provider can help you understand how your estrogen decline is impacting your perimenopause symptoms and if hormone replacement has any benefit for you.

Are perimenopause and menopause the same?

Staying healthy during perimenopause can require an individualized approach, as symptoms are not the same for every woman.

Topping the list would be a nutritious diet which should supplement your hormone fluctuations helping moderate troubling symptoms of perimenopause. Diets rich in fiber, omega-3 fatty acids, lean protein, and probiotics are proven to be most helpful. Some vegetables contain [phytoestrogens](https://pmc.ncbi.nlm.nih.gov/articles/PMC6390141/), a natural source of estrogen, that can help ease the transition to menopause. Soybeans, flax seeds, fruit, garlic, and sweet potatoes are some of the natural sources of phytoestrogens. 

Some studies have also shown some [benefits in herbal supplementation](https://pubmed.ncbi.nlm.nih.gov/17454163/), such as with chaste-tree berry and black cohosh, in relief of perimenopausal symptoms. A [small study](https://pubmed.ncbi.nlm.nih.gov/10623319/) on the use of St. John’s wort showed similar results for its impact on the psychological symptoms of menopause. Any supplements you wish to take should be through the guidance of your healthcare provider.

Finally, regular exercise, incorporating regular strength training, and adequate sleep are crucial during perimenopause. Strength training has [proven to improve bone density](https://pmc.ncbi.nlm.nih.gov/articles/PMC9864448/#sec4-jcm-12-00548title) which declines as menopause progresses. It also tackles inflammation, significant hormone fluctuations and can help you get a good night’s rest.

>**Community take:**
I feel sleep is the most overlooked and most important thing to heal during menopause. With hot flashes, night sweats, and mounting stress, sleeping was difficult when perimenopause started for me. But soon I built a nighttime routine that worked for me. Dinner 3 hours before, no screens for 2 hours, reading, meditation, journaling, all kids in bed, and one hour before bed just for me. It took me some time to find this balance, but on the nights I sleep well, I am able to handle my symptoms better.



How to stay healthy during perimenopause?

Perimenopause marks the transitional years to menopause. While there are classic symptoms to indicate perimenopause (such as irregular periods), there are no tell-tale signs to suggest it. Tackling your symptoms can be stressful. However, reaching out for help, and adding tailored habitual changes to your daily routine can help you through perimenopause.

Takeaway

Identifying perimenopause: Understanding the early signs of menopause

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

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

Approximately [90% of couples](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC188498/) get pregnant naturally within the first year of trying. This increases to about 95% in the second year. However, if you haven’t conceived in your first few years of trying, it doesn’t indicate an inability to successfully conceive naturally. A quick check-in with your healthcare provider and a few tweaks to daily lifestyle habits can help improve your chances of getting pregnant naturally. 

Regularly tracking your menstrual cycles is the easiest way to know when you are in your fertile window and when ovulation is most likely to occur. During each menstrual cycle, there is a [six-day fertile window](https://www.bmj.com/content/321/7271/1259), where your chances of conception are the highest. This is four days before your ovulation, the day of ovulation, and the day after. Once your egg is released it lasts for 24 hours before it disintegrates. Your fertile period lasts for a week since [sperm can survive up to five days](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9321146/) leading to fertilization during ovulation. 

To track signs of ovulation look out for sticky egg-white vaginal discharge, an increase in your body temperature, and an increase in your libido. It is good to note that not all women notice these classic signs of ovulation, so regularly tracking your cycles can help to identify your unique signs. 

Irregular periods, often coupled with other symptoms of hormonal fluctuations, such as weight gain, acne, intolerance of cold, or changes in your hair growth pattern can be indicators for a requirement of fertility testing. Additionally, if you have been trying to get pregnant for over a year, checking in with your healthcare provider can give you an idea of what could be an underlying cause for your delay in natural conception.  

While this can seem overwhelming, preliminary fertility tests are frequently non-invasive and give an overall picture of health, which can be easily taken care of with simple lifestyle changes.  

Early fertility tests include evaluation of your hormones, such as FSH, LH, estrogen, progesterone, and thyroid hormones. Many doctors also recommend the anti-Mȕllerian hormone (AMH) test which helps to [assess your egg reserve](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9477988/). Other tests such as checking for hypertension, diabetes, increased cholesterol, liver, kidney, and autoimmune disease are also a part of the initial fertility screening panel. The results from these tests help to guide your next steps in getting pregnant naturally.

How can I check my fertility?

Maintaining a healthy lifestyle is the easiest way to improve your chances of getting pregnant naturally.  

A balanced nutritious diet involves more than just having your meals at home. Talking with a nutritionist, and coupling your test results (having high cholesterol or diabetes) will require specific changes to your diet. A nutritious meal high in protein, rich in omega-3 fatty acids, having sources of fiber from fruits and veggies and essential minerals such as zinc, iron, and folate are ideal for maintaining optimum fertility.  

In India, with diets rich in carbohydrates for most meals, finding this balance can be tricky. However, studies have indicated the [benefits of low-carb diets](https://onlinelibrary.wiley.com/doi/10.1155/2019/4386401) in improving your overall health, especially for women experiencing infertility with conditions such as PCOS. 

Another factor crucial to maintain for conceiving naturally is moderating your stress levels. An inability to conceive naturally is a source of stress. Additionally, other aspects of your life, such as your career, family, and finances may also be piling on the stress. However, [stress is a widely investigated source for its impact on infertility](https://jbiomedsci.biomedcentral.com/articles/10.1186/s12929-016-0253-4#Sec7). The rise in cortisol and other stress hormones appears to have some influence on reproductive hormones such as estrogen, egg quality, and ovulation. 

Tackling stress can look different for everyone. A beneficial step toward this is regular exercise. Not only will you reap its benefits for managing your stress, but it will also help maintain a healthy BMI, reduce cholesterol, optimize sugar levels, and provide you with a good night’s rest, all improving your chances of conceiving naturally. While regular physical activity is advised for all women trying to conceive, it is also important to note excessive vigorous exercise can have a [negative impact on your fertility](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7614776/). Discussing your exercise regime with your doctor before starting and enlisting the help of a trainer can help provide you with a tailored plan. 

>**Community take:**
I didn’t realize that stress could affect my chances of conceiving. My periods were haphazard, I was doing everything I could to eat healthy, exercise and manage the house. But this constant worry about getting everything in order was probably hurting my chances of getting pregnant. I decided to give up trying to control so many aspects of my life. Asked for help wherever I could, and build a routine I could blindly follow. I found myself sleeping better at night when I implemented this. I feel less tired now. And also miraculously my periods have started coming on time for the past three months. I am hopeful it might help to increase my chances of conceiving.

While opting for a healthier lifestyle, cutting back on caffeine, quitting smoking and alcohol, and being mindful of the environmental toxins you are exposed to also become crucial for your fertility journey.

How can I improve my fertility naturally?

If you are trying to get pregnant, a quick check-in with your doctor, especially if you have attempts have been unsuccessful in your first year, is crucial. This can give you an idea of the areas of your lifestyle which require improvements. A nutritious diet, maintaining a healthy weight, regular exercise, adequate sleep, and tackling your stress are the simplest ways to improve your chances of conceiving naturally.

Table of Contents

Table of Contents