Acne

Amenorrhea

Anxiety

Arrhythmia (Irregular Heartbeat)

Bipolar Disorder

Bladder Pain Syndrome

Bloating and Gas

Brain Fog

Cardiovascular Condition Hypertension (High Blood Pressure)

Cardiovascular Condition Hypotension (Low Blood Pressure)

Cholesterol Imbalance

Chronic Fatigue Syndrome

Chronic Pain Syndromes

Constipation

Cushing's Syndrome

Decreased Libido

Depression

Diarrhoea

Endometriosis

Fat Malabsorption

Gallbladder Disease

Gastroesophageal Reflux Disease (GERD)

Gestational Diabetes

Graves' Disease

Heart Disease

Heart Failure

Hirsutism (Excess Hair Growth)

Hypothyroidism

Infertility

Infertility: Symptoms

Insulin Resistance

Intestinal Inflammation

Irritable Bowel Syndrome (IBS)

Loss of Appetite

Menopause

Menstrual Cramps (Dysmenorrhea)

Miscarriage

Mood Swings

Non-Alcoholic Fatty Liver Disease (NAFLD) Resistance

Obesity

Oligomenorrhea

Overactive Bladder Syndrome

Painful Intercourse (Dyspareunia)

PCOS

Pelvic Organ Prolapse

Peptic Ulcers

Perimenopausal Depression

Perimenopause

Peripheral Artery Disease

Post-Traumatic Stress Disorder (PTSD)

Postpartum Depression

Premenstrual Dysphoric Disorder (PMDD)

Premenstrual Syndrome (PMS)

Seasonal Affective Disorder (SAD)

Sleep Disorders (Insomnia)

Stroke

Thrombosis (Blood Clots)

Thyroid Nodules

Type 1 Diabetes

Type 2 Diabetes

Urinary Incontinence

Vaginal Dryness

Varicose Veins

Vulvodynia (Chronic Vulvar Pain)

Body

Lately, I’ve been reflecting on what it means to grow older. There’s an undeniable allure to a woman who’s freed herself from the myths surrounding youth and aging. I’ve had countless conversations with friends, family members, and even strangers about this topic, and the stories that emerge are rich and deeply personal. When we peel back the layers of what we’ve been told about aging, we uncover something powerful: age is more than a number; it’s a testament to resilience, wisdom, and self-discovery.


Turning forty felt like an exhale I didn’t know I’d been holding in. My twenties and thirties were a whirlwind of striving to meet expectations—career goals, body goals, relationship milestones, the endless balancing act. I got married. I had children. I started jobs and left jobs. I made new friends who fit into my life, while some old friendships quietly drifted away. Life was full, and I was always on the go, doing everything I thought I was supposed to do. But with each milestone, there was always something more, some invisible standard I was racing to meet, though I’d never consciously chosen these expectations for myself.

Somewhere in my late thirties, I started to feel tired of it all. I’d become so busy fulfilling the roles laid out in front of me that I rarely paused to ask if they truly fit, if they made me happy, or if they reflected who I really was. It was a cycle of endless striving, where “success” felt like a moving target just beyond reach. 

By forty, something inside me shifted, and I felt a freedom I hadn’t known before. I began to care less about what others thought. Saying “no” got easier, and I stopped apologizing so much. With each decision, I felt a lightness that hadn’t been there in my youth—a quiet, unshakable confidence that only comes with experience. It’s a freedom that feels earned, and it’s rooted in understanding myself more deeply. Forty isn’t a finish line; it’s a new beginning where I get to define what matters, on my own terms.


The Freedom of Forty

Then there’s my friend , who turned fifty last year. Her life had been defined by a focus on others—raising kids, managing family, keeping the household running. She’s been through the whole spectrum of life’s curveballs and came out the other side with a different perspective. When I asked her what turning fifty felt like, she laughed. “You know what? I don’t worry as much. I’ve lived through enough to know that most things are survivable, and what isn’t, I can’t control anyway.”

She described a newfound confidence in her body and mind, not in spite of her age but because of it. Her confidence wasn’t about looking a certain way; it was about _feeling_ a certain way—rooted in her strengths, skills, and wisdom. “I’m more comfortable in my skin now than I ever was at twenty ,thirty or forty,” she said, and it was clear she meant it.

t’s hard not to reflect on her words as I approach my own next decade. I find myself inspired, hoping to embrace that same sense of self-assurance, knowing that each year brings us closer to becoming who we’re meant to be.


The Confidence of Fifty

Finally, there’s a woman I met at my Pilates class, somewhere in her early sixties, who radiates a quiet strength and elegance. She’s not trying to impress anyone; she just has this unpretentious ease about her that makes you want to hear her story. During one of our post-class chats, someone asked her what advice she’d give her younger self. She thought for a moment, then smiled and said, “Stop waiting for permission to live the life you want.”

Her sixties had given her a crystal-clear view of what truly mattered and, perhaps more importantly, what didn’t. She had no patience for societal pressures to be a certain weight, have a certain lifestyle, or keep up a youthful appearance. She’d shed the need for validation, and in doing so, had embraced herself more fully. Her wisdom was something she wore proudly—her years, a badge of honor rather than something to hide.

 Listening to her, I couldn’t help but feel inspired by her sense of self, and it made me think about the kind of confidence and clarity I hope to find in my own journey.


The Clarity of Sixty

These women aren’t anomalies; they’re part of a collective shift that’s happening as we begin to question society’s narrow narrative around aging. The obsession with “youthfulness” misses out on the richness that each decade brings. Why are we told that only our younger years are valuable or that a wrinkle-free face is the ultimate marker of beauty?

The truth is, each age brings its own gifts. Youth has its energy and vibrancy, yes, but age has its depth and clarity. If we embrace this, we move toward a new kind of beauty standard—one that honors each stage of life as unique and worthy. It’s time we celebrate the strength, self-assurance, and wisdom that only come with the passage of time.


Rewriting the Story

What if we shifted the conversation around aging to one that celebrates growth and wisdom? What if we viewed each year as another layer of richness, rather than a step away from an idealized youth? Let’s build a new narrative together, one that acknowledges the beauty, worth, and power of every decade. Because in a world that idolizes youth, choosing to embrace and celebrate our age is a radical act of self-love and liberation.

Let’s Start a New Conversation

Rethinking Aging: Women, Wisdom, and the Myth of ‘Youthfulness’ 

Here’s the thing: no one tells you about this stuff! Growing up in India, we were always taught to keep our bodies, and especially “women’s issues,” in the shadows. It wasn’t just silence—it was secrecy. In a place where even our sanitary napkins were wrapped in newspaper-like contraband, it’s no wonder menopause was treated like a mythical, unspoken event. We knew it happened, but no one talked about it. The idea of “the change” was so hushed that by the time it hit me, it felt like I was walking into a storm with no umbrella—wholly unprepared and caught off guard by the intensity.

By the time I experienced my first sleepless, sweat-drenched night, Menopause wasn’t some whispered mystery; it was a reality—and I had to face it head-on, fumbling through symptoms I didn’t even have a name for. I wasn’t just losing sleep—I was losing my mind and sanity.
 I remember one afternoon, I was sitting in a meeting when suddenly I was hit with what I can only describe as a heatwave from the inside out. I tried to play it cool, but when you’re fanning yourself with a file folder and sweating through your blouse in a fully air-conditioned room, it’s hard to act casual. It felt both hilarious and terrifying to realize I was navigating a life stage I had never been taught to expect



Looking back, it shocks me how little we, as women, are taught about this natural stage of life. Menopause is treated as something that happens in secret—something women just endure. For me, this wasn’t an option. The more I read, the more I realized that I didn’t want to pump hormones into my body. Not because I’m against hormones—this is a deeply personal choice for every woman—but I knew it wasn’t right for me. However, finding natural remedies was like searching for a needle in a haystack.

I’ve tried everything—from yoga and meditation to obscure herbal teas with names I still can’t pronounce. I became my own guinea pig, testing every tip and trick that promised relief. Some worked, some didn’t, and some made me laugh at my desperation. But the key was awareness—knowing I had options and choices that suited my body.


I Didn’t Know What I Didn’t Want

I’ve always been the kind of girl who had more guy friends than girlfriends— "I am allergic to too much estrogen", I would joke. But here’s the funny twist about Menopause: it has this sneaky way of bringing you closer to other women. Once I started sharing my experiences, it became clear that we were all on the same wild ride.

A woman I met on an online support group told me she was in the middle of teaching a yoga class when a hot flash hit her like a furnace. She thought she might burst into flames and darted to the nearest window for relief, while her students thought she was just demonstrating some intense breathwork! We laughed, we shared, and we connected over something so universal yet so rarely discussed.

That’s the thing about Menopause—it can be isolating if we let it, but it doesn’t have to be. When we connect with other women, we find solidarity. Whether it’s through online sessions, support groups, WhatsApp groups, or simply swapping stories over a coffee, it’s in these shared moments that we realize we’re not alone and that sometimes, the only way through is to laugh about it.


Laughing through it all?

There’s a certain freedom in taking action. Menopause doesn’t have to just “happen” to us. I learned to embrace it as a time to reclaim my body, focus on my health, and make informed decisions. From adapting my diet (cutting back on my beloved late-night haldiram bhujiya) to practising mindfulness and finding ways to stay active, I’ve learned that Menopause is - a wake-up call to prioritize ourselves.

And let’s face it—Indian women have been conditioned to prioritize everyone else’s well-being over our own. But Menopause - It’s that undeniable signal from your body saying, “Hey, it’s time to take care of me now.”


Taking Control of Our Bodies

Menopause doesn’t have to be the silent, shadowy phase we tiptoe around. It’s time to reshape our attitude and face it head-on. We need awareness, engagement, and action. We need to talk about it, laugh about it, and, most importantly, take control of our health.

Let’s start by making Menopause a word we’re not afraid to say. Menopause isn’t the end—it’s the beginning of a new chapter—one filled with self-discovery, resilience, and, yes, a lot of humour. So, let’s embrace it and show the world that women are unstoppable forces at every stage of life.


What’s Next? Let’s Rewrite the Narrative

Sweat, Laughter, and Strength: My Menopause Journey

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

Mindlessly scrolling on our phones for hours is something we’re all guilty of, but when that scrolling can bring us some education, some insights and content that helps our physical, mental and emotional health, it’s got to be worth it. Instagram is a treasure trove of great accounts and creators, with many people in varied professions from psychology to finance taking to the app to share their work with the wider world for free. And if you’re too embarrassed to learn about your body and its needs by asking others or googling it, social media accounts can be your best friend to learn about it directly from the experts. Here’s our pick of five Indian women we think deserve a ‘like, share, save’ the next time you’re scrolling through Instagram: 

An Oxford-educated embryologist, Dr Tanaya goes by the adorably innovative name “Dr Cuterus” on Instagram. In the short span of 4 years since she’s started her educational page, she’s amassed over 1.8million followers, with many of her reels crossing a million views. From information on reproductive health and unknown tidbits on our body parts to even glimpses of real surgeries and frequent sexual health AMAs, Dr Cuterus always keeps it real, helpful and most importantly, fun! She’s also a huge promoter of the HPV vaccine – one that can prevent cervical cancer – and constantly shares reasons on why as many women as possible should get the jab. With her “byeeeeee” after every video making so many viewers smile, it’s safe to say that Dr Cuterus has truly understood the pulse of the millennials and Gen-Z crowd and is here to help everyone’s sexual health or ‘is this normal?’ queries – yes, even about squirting from your “downstairs department”.

Dr Tanaya Narendra

In her own words, she’s India’s “foremost sex-positive content creator”, and a glimpse of her Instagram tells you why. With posts and reels talking about sexual intimacy, how to speak to women, healthy masturbation, sex positions, STIs, orgasms (yes, even for women), and everything else related to a healthy sexual experience, Mangaldas always keeps it real and engaging. She’s even started her own personal care brand Leezu’s, that produces oils, massagers, toys to keep the sexual experience open and healthy both for oneself and between couples. Author of The Sex Book: A Joyful Journey of Self-Discovery, Leeza’s Instagram is for those people looking for answers to all their sexual experiences and questions but are too shy to talk about it elsewhere. Discover and rediscover both your own body and your partner’s with Leeza’s truly positive page and outlook! 

Leeza Mangaldas

A licenced sex and trauma therapist, Neha posts on Instagram as @IndianSexTherapist, educating audiences on sexual trauma with a focus on healing through arts and spirituality. Her page is filled with informative posts about sexual trauma related experiences, news and views, help and recovery methods, panel discussions she’s been a part of, research and of course, promoting her own work and her brilliant book about sex and everything relating it, Unashamed (published earlier this year). “Time does not heal wounds. It just freezes them. You have to actively repair the wound,” and “Sometimes it is important to teach yourself to actually be sad,” are among some of her many hard-hitting but helpful truths that she constantly posts. For anyone looking for healing, knowledgeable information from a therapist or even just a great new mental and sexual health educational account to follow, Neha’s will not disappoint.

Neha Bhat

She’s written a book called The Art of Seduction. She’s won awards and acclaim for being ‘Sexual Health Influencer of the Year’. She’s a master storyteller (hence her handle @seemaanandstorytelling), an expert at mythology, anecdotal pieces and just great gyaan about all things sex and intimacy, especially in the Indian context. Head to her page and you’ll find fascinating Q&As answered, topics like the issue of ‘Not All Men’ and ‘tight’ vaginas addressed, and just very uplifting and engaging topical posts from a truly empowered woman. With her trademark long white mane and fabulous saris she wears in every video, combined with a powerhouse of stories and knowledge, Anand is definitely that sexual heath influencer to reckon with.   

Seema Anand

A Padma Shri Award winner, Hyderabad-based gynaecologist Dr Manjula Anagani is also an obstetrician, infertility specialist and laparoscopic surgeon, who has amassed over sixty thousand followers on Instagram through the work she does. Covering topics related to pregnancy, postpartum, periods, abortions, and everything to do with the female reproductive system and journey, Dr Anagani’s page is a source for quick but accurate content from a reputed name in the world of women’s health in India. She debunks myths about IVF and pregnancy, gives tips on what to do when visiting your gynaecologist, and also occasionally shares glimpses of her own life as a doctor and advisor to many. 

Dr Manjula Anagani

Check Out: Five Indian Sexual Health Accounts You Should Be Following On Instagram If You Aren’t Already 

Growing up, my sister and I lived in a home where equality wasn’t just an ideal—it was the norm. Our parents, both progressive and loving, never made us feel less than anyone, least of all men. We had every opportunity we could ask for, every encouragement to pursue our dreams, and the unwavering belief that we could achieve whatever we set our minds to and never question our worth or place in the world. It wasn’t until much later, as an adult, that I began to see the subtle ways misogyny operates—even in the most well-meaning spaces.

It was my father, of all people, who unknowingly sparked this realization. He’s always been my biggest cheerleader, someone who saw my successes and celebrated them loudly and proudly. But one day, during a conversation with his friends, he referred to me as “his son.” At first, I didn’t react. I thought it was an affectionate remark, an old phrase that carried no harm. But the more I thought about it, the more it unsettled me. Why would being called a son be the highest compliment? Why would my achievements and strengths make me worthy of being compared to a man? My father wasn’t intending to be sexist—he never has been—but this moment revealed to me how deeply woven these ideas are into the fabric of our society.

If something as innocuous as a compliment can carry these gendered implications, imagine the impact in fields like healthcare, where the stakes are infinitely higher. Misogyny in healthcare often isn’t loud or obvious—it’s quiet, systemic, and deeply entrenched. It shows up in ways that make women feel dismissed, ignored, or undervalued, from being told their pain isn’t “that bad” to having their symptoms written off as stress or anxiety. It’s in the research gaps that leave women’s health underfunded and understudied. It’s in the medical textbooks that prioritize male anatomy as the default. It’s in the way women are conditioned to tolerate pain in silence or apologize for advocating for their health. The truth is, that the same world that celebrates us as daughters are also subtly reinforcing the idea that our worth has to be measured against something else, something male. In this world, women are seen as  “lesser” by default—less rational, less deserving, less important.

As daughters in a household that championed “equality”, my sister and I didn’t see it growing up. We didn’t see how subtle biases our dad never intended to pass on would seep into the way we would see ourselves or would be treated by the world outside.  How they would become barriers that stood in the way of equality, not just in the home, but in every space we would occupy including impact the healthcare we would receive.. My father’s comment, though meant as a heartfelt compliment, reflected a larger narrative: that strength, resilience, and capability are traits traditionally associated with men. And it’s that reality we need to change.

Looking back, I know my father didn’t mean any disrespect. Quite the contrary. In his mind, calling me his “son” was his way of saying he was proud of me and  acknowledging my strength and capability. But that’s the point—it shouldn’t take a comparison to a son to recognize a daughter’s worth. As women, we deserve to be valued for who we are, not for how closely we measure up to traditional ideas of masculinity. And just like in every other part of life, in healthcare, we deserve a system that listens, values, and prioritizes us, not one that dismisses or minimizes our experiences.

The work to unlearn these biases starts with each of us in every space where these ideas persist. It begins with asking uncomfortable questions, challenging the status quo, and imagining a world where a woman’s strength isn’t surprising and her pain isn’t ignored. It is in finding power in the stories we tell and the conversations we have and calling out these moments, no matter how small they seem. It’s not about pointing fingers but about breaking down the systems and narratives that perpetuate these biases and push for a world where daughters are celebrated for being who they are - because a daughter—just as she is—is more than enough!


Praise, Gender and the Hidden Bias 

In a world overflowing with health advice, from fitness influencers to “superfoods” and trending supplements, it’s easy to feel lost in the noise. Everywhere we turn, there’s a new wellness trend promising to change our lives, from restrictive diets to intense exercise routines. While some of these practices are rooted in science and can be genuinely beneficial, there’s something powerful that often gets lost along the way: our own intuition.
There’s a unique wisdom in our bodies that we’re often taught to ignore or overlook. We’re conditioned to believe that wellness comes from the outside—a new product, the latest fitness class, or the “perfect” routine. But what if true wellness starts with simply listening to our own bodies? Here’s how learning to tune in, rather than looking outward, can bring us closer to real, sustainable health.


I remember a friend who, after years of yo-yo dieting and following extreme workout regimens, decided to take a different approach. She’d been trying to follow all the “right” advice, pushing through discomfort, ignoring her fatigue, and following the “no pain, no gain” mentality. But instead of feeling stronger or healthier, she was exhausted, mentally drained, and constantly struggling with small injuries.
One day, after a particularly grueling workout, she decided she’d had enough. She started asking herself a simple question:_ How do I feel?_ She noticed that her body was begging for rest on some days, craving movement on others, and needing better nutrition rather than restrictive diets. She began practicing yoga and strength exercises she enjoyed, eating foods that made her feel nourished, and resting when she felt the need. Her health transformed, not because she followed the latest trend, but because she followed her own intuition.


Trusting the Signals

It’s no surprise that so many of us feel pressured to fit into a particular wellness mold. Social media, magazines, and even well-meaning friends tell us that we should look or feel a certain way. But the reality is, wellness isn’t one-size-fits-all. Our bodies have different needs, rhythms, and responses. What works for one person may not work for another—and that’s perfectly okay.
Tuning into our bodies starts with letting go of the pressure to “perform” wellness. Maybe a high-intensity workout feels invigorating for one person, but for someone else, a brisk walk or a dance class feels much better. For some, eating several small meals works well; for others, three solid meals a day feels just right. By honoring what truly feels good for us, we stop treating wellness as a performance and start treating it as a journey that belongs to us.


The Pressure to “Perform” Wellness

Our bodies speak to us in subtle ways, but many of us have lost the habit of listening. That ache in your lower back, the extra fatigue after a stressful week, or the skin flare-up after a few days of poor sleep—these are all messages. When we ignore them, we often push ourselves further away from balance.
A friend shared her experience with this recently. She’d noticed that every time she was stressed, she’d experience digestive discomfort. For years, she thought it was a food sensitivity and experimented with cutting out different foods. But eventually, she recognized that stress was the underlying cause. Instead of focusing on eliminating foods, she started prioritizing relaxation, breathing exercises, and mindfulness. By listening to her body’s cues and addressing the root cause, she found relief without restrictive diets.


Listening to Our Body’s Subtle Cues

One of the most beautiful things about listening to our bodies is that it helps us rediscover joy in our daily habits. When wellness becomes a practice rooted in self-awareness rather than self-criticism, everything shifts. Movement doesn’t have to feel like punishment; it can be a celebration of what our bodies can do. Eating becomes an act of nourishment rather than restriction.
A woman I know shared how she learned to trust her body’s natural appetite cues. Instead of calorie-counting or following restrictive diets, she began eating when she was hungry and stopping when she was satisfied. She rediscovered the pleasure of food, letting herself enjoy what she loved in moderation, and stopped feeling guilty over her choices. She found that her body naturally gravitated towards balance when she let go of rigid rules.


Rediscovering Joy in Movement and Eating

If you’re ready to start listening to your body, the process doesn’t have to be complicated. Here are a few simple ways to begin:

**1. Ask Yourself How You Feel** – Check in regularly, especially around meals, movement, and rest. Notice how different activities make you feel physically and emotionally.

**2. Experiment with Different Wellness Practices**– Don’t be afraid to try different types of movement, eating styles, or relaxation techniques. Notice what feels nourishing and sustainable.

**3.Trust Your Body’s Cues –** If you feel tired, rest. If you’re craving movement, get active. If you’re hungry, eat. Trust that your body knows what it needs.

**4.Let Go of Comparison –** Your journey is yours alone. What works for others may not work for you, and that’s okay.

**5.Embrace Flexibility –** Wellness is not a static state; it changes with our needs. Be open to adapting your practices as your body’s needs shift.


How to Start Listening to Your Body

In the end, the most powerful tool we have for our health is our own intuition. By tuning into our bodies, we create a wellness journey that is deeply personal and sustainable. Instead of rigidly following trends, we can learn to trust ourselves and make choices that honor our unique needs and preferences.
Our bodies are wise, and they have been speaking to us all along. When we learn to listen, we rediscover the joy, balance, and resilience that comes from within.


Wellness as a Personal Journey

The Power of Listening to Our Bodies: Rediscovering Intuition in a World Full of Health Trends 

I visited my partner's parents for the first time in October this year. They are Bengali so they really know how to do Durga Pooja. Each day of the week, we had a menu set, to make sure there was something delicious for us to eat for all three meals — and of course, for the afternoon snacks. I'm talking pakode, chilli chicken, fried rice, egg curry, mutton curry, dosa, rasagullas (of course!), sandesh. Basically, we were not joking around. 

Three days in, I felt my stomach cramp and popped a pan 40. Our dog, Coco, joined me and took medicine for his stomach too — I got to know later that he ate the same as me. And god, I swear, from then on, I had to eat one pill every day at least. And I found myself asking for dal chawal. 

So disappointing. 

This is me, every festive season. I know I'll do this on Diwali and Christmas too. I just know it. But this has the potential to ruin the celebrations for me because food is such a big part of it. 

Did you know that the universe works against us? I mean, gut [health](https://time.com/7020911/women-gut-health-ibs-ibd/) issues are more common in women because “the female hormones estrogen and progesterone have a profound effect on the GI tract in terms of motility, pain sensitization, and how the brain delivers messages to the GI tract” 

This one really pissed me off. So, keeping my partner in cohorts, I've decided to come up with some do’s and don'ts for my gut health during the festive season. And they might help you if you're anything like me. 

The way to my heart is through my stomach 

*   Drink a ton of water. It's not negotiable. Chronic dehydration can lead to gut inflammation. Water helps support beneficial gut bacteria, which are important for digestion. And I know you forget, so carry a bottle with you everywhere you go, that'll serve as a good reminder. 
    

*   Catch up on your sleep. I mean of course, we're not following a strict nighttime routine during the festivals, but don't go too many sleepless nights. Sleep helps to maintain gut health since it fosters good microbes in your gut. Two sleepless nights (or less sleep), are already too much for your [gut](https://www.sleep.com/sleep-health/how-gut-health-impacts-sleep#:~:text=Good%20sleep%20helps%20the%20gut%20%E2%80%A6&text=%E2%80%9CStudies%20have%20found%20that%20sleep,stress%20hormones%20in%20the%20body.%E2%80%9D). 
    

*   Have your meals timely. Your meals won't be the healthiest, and that's okay. But it's important to maintain the timings of your meals as you generally would. Don't skip any meals and rather than relying on a late-night snack, choose a rich dinner if you'd like. 
    

*   Have probiotics. Practically, a lot of curd! This helps balance the rich food that you're likely to have during this time.  
    

*   Begin your day with fibre. You'll thank yourself. Some of my favourites are nuts, seeds, fruits and sweet potatoes! They all help with digestion and are delicious. 
    

Do’s 

*   Skip exercise. I know, festivities are not for exercise at all. So, I don't ask you to go to the gym of course. But maybe some light yoga or stretching in the morning? It'll work wonders for your stomach! 
    

*   Overplan your food. It's not a challenge or a race to fit in all the food you can have in your festivities plan. I often get over excited and try to fit in as many favourites as I can. Because I feel way less guilty eating them during a festival. But I've never been able to get through all of it — my stomach always gives up. So if you're greedy like me, remember to be practical while planning your feasts. 
    

*   Overeat frequently. I think festivities are definitely a time for overeating. So it's not practical to advise not to do it at all, but it's important to stay mindful of how many times you're doing it. 
    

*   Forget to keep your medicine around, for the worst-case scenario. It'll bring you relief, support your gut and ensure that your stomach gets time to relax. However, it's not a cheat code! When you need a pill, it's time to slow down 
    

*   Forget to have fun! Don't feel guilty around food, and remember to enjoy it with your loved ones! It can be a beautiful bonding experience and is considered significant in almost all Indian festive rituals. Eventually, you'll be fine, don't overthink it!

Don'ts 

Managing gut health during festive season: The Do's and Don't's

“I wish we were more open about the menopause - I've been in absolute bits at times.” - [Amanda Redman](https://parade.com/1239990/kaitlin-vogel/menopause-quotes/)

These words from actress Amanda Redman highlight a common sentiment among women experiencing menopause. For many women in their 40s and 50s, menopause is a natural part of the aging process that marks the end of their menstrual cycles.  However, this hormonal transition is often brushed off as a part of getting older without much consideration for the significant physical and emotional changes it can bring.

Contrary to common perceptions, menopause is far more complex than just the cessation of periods. Here are 5 things you may not know about this pivotal stage of a woman's life:

- When do you hit the menopause? 
The majority of women hit their menopause between ages 45 and 55. Your ovary function may start lowering years before that. Others will continue to have periods into their late 50s. No one age marks the end of the period. While genetic factors influence the age, smoking or chemotherapy can accelerate ovary decline, leading to earlier menopause.

- What’s the difference between menopause and perimenopause?
Perimenopause is just before your menopause. Did you know during this time, you start experiencing symptoms of menopause? You might start experiencing hot flashes, mood swings and irritability. During perimenopause, you might experience irregular periods. However, during menopause, you will stop having them completely.

- What are the common symptoms of menopause? 
As estrogen levels decline during perimenopause and menopause, many women experience uncomfortable symptoms like hot flashes, joint pain, muscle aches, and mood swings. These physical and emotional changes can significantly impact daily life, leaving you unsure which symptoms require medical attention. Understanding the range of potential side effects is crucial for managing the challenges of this hormonal transition.
 
- How does menopause impact vitamin D and bone health.?
The decreased levels of estrogen result in reduced bone density and low vitamin D levels, which impact women's bone health. You can experience pain in joints, back and hips. During this time, it's crucial to include foods with lots of calcium, such as dairy products and leafy veggies. You can ask your doctor to suggest a vitamin D supplement.

- Does menopause lead to weight gain? 
The hormonal shifts during perimenopause and menopause can make weight management more challenging. Many women notice an increase in weight due to the changes in estrogen and other hormone levels. However, it's important to note that aging can also naturally contribute to weight gain over time. Eating a nutritious, balanced diet and making exercise a regular part of your routine can help you maintain a healthy weight that feels right for your body.

By understanding the nature of this transition, women can navigate the physical, emotional and lifestyle adjustments that accompany this pivotal stage. While menopause may present unique challenges, maintaining open communication with healthcare providers and prioritizing self-care can help women approach this natural process with knowledge, resilience and a renewed focus on their overall well-being.



Decoding menopause: 5 Things you must know!

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. Premenstrual Syndrome, or PMS, refers to a group of symptoms that occur in women, typically 1-2 weeks before the onset of their menstrual period. While symptoms usually subside once menstruation begins, they can vary in intensity from mild discomfort to severe physical and emotional distress. PMS is thought to be connected to the hormonal fluctuations that occur during the menstrual cycle and can affect both physical health and mood.

PMS is extremely common, with some studies suggesting that up to 90% of menstruating women experience some form of it. For some, it’s a mild inconvenience, but for others, it can significantly impact their quality of life.







What Is Premenstrual Syndrome (PMS)

For as long as I can remember, I’ve had trouble distinguishing between anxiety and
depression. It wasn’t something I ever thought to question until I found myself
grappling with both, unsure of what was causing me to feel so overwhelmed all the
time. Anxiety and depression often walk hand in hand, but no one told me how
difficult it could be to pull them apart, especially when they intertwine so seamlessly
in your mind.

In my early twenties, when the weight of life’s expectations began to pile on, I
couldn’t understand why I was always tired, emotionally drained, or why I found
myself lying in bed long after my alarm had gone off, avoiding the day. There was a
heaviness that stuck to my body, like I was dragging myself through molasses. I
chalked it up to stress at first. Everyone feels like this sometimes, right? But over
time, I realized it wasn’t just stress. It was something deeper.

Looking back now, I realize that anxiety had been a constant shadow over my life.
Even as a child, I would overthink every tiny detail. Did my friend think I was
annoying when I asked her that question? Was I going to fail the math test, even
though I’d studied for hours? My mind was always running, always searching for
some future disaster to anticipate and prepare for. It was exhausting, but it felt
normal. Isn’t everyone a little anxious about life?

It wasn’t until I started having panic attacks in my late twenties that I realized
something was wrong. The racing heart, the sweating, the tightness in my chest that
made it feel like I couldn’t breathe—these episodes would come out of nowhere. I’d
be standing in line at the grocery store or sitting in a meeting at work, and suddenly
my body would betray me. My mind would spin out of control, convinced that
something terrible was happening even though nothing around me had changed.

This was anxiety. And once I recognized it for what it was, I started to see it
everywhere. Anxiety is the voice that keeps me up at night, replaying conversations
and wondering if I said something wrong. It’s the knot in my stomach before a social
gathering, convincing me that everyone will see through my facade. Anxiety makes
me hyper-aware, always bracing for the worst.

First Signs of Anxiety

Depression, though, is something different. Where anxiety is all about movement—
racing thoughts, restlessness, and anticipation—depression feels like a full stop. It’s

the weight on my chest that makes it hard to get out of bed, the fog that blurs the
world around me until everything feels distant and grey. It’s the absence of feeling,
the numbness that makes it hard to care about anything, even things I once loved.

For me, depression crept in quietly, almost unnoticed. It started with little things. I lost
interest in hobbies that had always brought me joy—reading, painting, even meeting
up with friends felt like too much effort. I told myself I was just tired, that I’d get back
to it eventually. But weeks turned into months, and the heaviness only grew. Soon, I
found myself staring at the ceiling for hours, unsure of how to move forward.

I remember one evening when my husband came home from work to find me still in
bed. I hadn’t left the house that day. He sat beside me, concerned, and asked what
was wrong. I couldn’t give him an answer because I didn’t know myself. How do you
explain a sadness that has no source, no clear reason? It just *is*, an overwhelming
darkness that settles in your chest and refuses to leave.

This was depression. It’s sneaky, creeping in slowly until one day you realize you’ve
lost your spark. It pulls you away from the world, convincing you that nothing
matters, that there’s no point in trying.

When Depression Took Over

For years, I couldn’t distinguish between the two. I thought I was just “bad at
handling stress,” that maybe I wasn’t cut out for the challenges life threw at me. But
after years of therapy and self-reflection, I began to learn the subtle yet powerful
differences between anxiety and depression.

Anxiety, for me, feels like too much. It’s an overload of emotions, thoughts, and
sensations. My mind races, my heart pounds, and I’m constantly on edge, bracing
for something that never comes. Depression, on the other hand, feels like too little.
It’s a lack of emotion, a numbness that makes it hard to connect with the world.
Where anxiety feels like drowning in too many thoughts, depression feels like a vast,
empty void.

But as different as they are, anxiety and depression often feed off each other. When
my anxiety spikes, my brain works overtime, trying to anticipate and solve problems
that don’t exist. But eventually, that constant state of alertness becomes exhausting.
I burn out, and that’s when depression steps in. The energy it takes to manage
anxiety leaves me feeling depleted, and soon I can’t muster the strength to care
about anything. It’s a vicious cycle—anxiety fuels depression, and depression makes
it harder to cope with anxiety.

Learning to See the Difference

It took years of therapy to untangle the two. My therapist helped me recognize when
I was dealing with anxiety versus depression and gave me tools to manage both. I
learned that anxiety thrives on uncertainty, so grounding techniques—like deep
breathing, mindfulness, or simply focusing on the present—can help pull me out of
that spiral. Writing down my thoughts and asking myself whether they’re helpful or
realistic can break the loop of catastrophic thinking.

Depression, though, requires a different approach. It’s harder to fight because it saps
your motivation. On days when I feel the weight of depression pressing down on me,
I’ve learned to take small steps, even if it’s something as simple as getting out of bed
and going for a walk. It sounds cliché, but sunlight, fresh air, and movement really do
help lift some of the fog.

More than anything, I’ve learned to be kind to myself. Anxiety and depression are
part of my life, but they don’t define me. I used to beat myself up for not being
“stronger” or “more resilient,” but now I know that living with these conditions doesn’t
make me weak. It just makes me human.




Breaking the Cycle

One of the biggest lessons I’ve learned through this journey is the importance of
community. I’ve found so much comfort in talking openly with friends who understand
what I’m going through. Sharing our experiences with anxiety and depression helps
me feel less alone, and hearing how others cope gives me new strategies to try.
If you’re struggling with anxiety, depression, or both, I hope my story resonates with
you. It can feel like a lonely, confusing place, but you don’t have to go through it
alone. Reach out to friends, family, or a therapist who can help you sort through the
noise in your mind.

I’m still learning how to manage these two forces in my life, and I imagine I always
will be. But now, instead of seeing anxiety and depression as enemies, I try to
understand them as signals. They tell me when I’m pushing myself too hard, when I
need to slow down and take care of my mind and body.

If you’ve been on a similar journey, I’d love to hear how you’ve learned to distinguish
between anxiety and depression. What has helped you? What’s been the hardest
part? Feel free to share your thoughts in the comments below—together, we can
build a community of understanding and support.

 Finding Community and Connection

Learning to Distinguish Between Anxiety and Depression: A Woman’s Journey

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

One recent night, after coming home late from work, my husband tidied up the
house, set up the new microwave, and did laundry and a few dishes, so that I would
have it easier the next day. I had stayed in bed much of the day, reading and texting
with friends, and had gone out in the evening to run an errand and meet a friend: all
activities that made me feel like I was slacking off. The next morning, I got up late as
usual, and went into the kitchen to make breakfast, where I saw evidence of my
husband’s exertions.

For the last eight months, I haven’t had a job. But my husband continues to do his
share of the housework. We don’t have a schedule or count pennies. I do some
cooking and most of the laundry when I’m feeling well; when I’m not, I stay in bed
and become depressed and irritable, and he does his best to take care of me after
long days at work.

Guilt. Gratitude. These are two feelings I have about this arrangement. Neither of
which seems quite right for a romantic relationship, although I suppose they’re both
common enough.

Eight years ago, I was so sick — and admittedly, stressed out by an unpleasant
workplace — that I quit the job I was doing then. It took me a few more years to
figure out that I was intolerant to several common food ingredients: most importantly,
wheat and dairy. But at the time, all I knew was that I was often too unwell to get out
of bed. It also took me years of managing my diet (so that I am now much better) to
realise that certain foods have a direct effect on my emotional well-being, triggering
anxiety or depression, and often both.

I tried to do some freelance work, but I had no energy or motivation. For the first time
since I was 23, I was financially dependent on someone else. One day I snapped,
and accused my husband of resenting me for not earning. When I had calmed down
enough to listen, he pointed out that he had not indicated any resentment. I had
been projecting: I’d felt so resentful of my situation that I’d assumed he had too.
This guilt hit me on two levels. Women are constantly told that they have to be the
‘caring’, ‘nurturing’ partner. They are expected to take care of the people they love,
and not only in sickness. It’s a sexist double standard, but it’s one that we’re all
socialised into. It is a picture that offered me some semblance of control, of purpose.
But instead, I was the one in bed or on the sofa, feeling frustrated by this unnamed
lethargy that I could only name — and curse — as laziness.

My feminist guilt hit harder, although my feminism at the time was rudimentary,
rooted in quixotic notions of gender equality and female strength. I had vowed I

wouldn’t make the same mistake as my mother, whose husband — my father —
refused to let her work and then treated her with contempt for her lack of income.
And then I became dependent, financially and physically and emotionally, on a man.
The financial dependence was hardest to swallow.

The guilt increases because I know most women have to do so much more work
than the men they live with, and my partner willingly does more than his share. We
joke sometimes that I’m the husband, though a nice, modern one who doesn’t mind
the wife coming home late from work. But while this joke makes me feel better —
we’re laughing at gender roles that don’t apply to our situation — it doesn’t work
when I’m out of a job. Isn’t the husband supposed to at least earn?

Description: Two figures, with their backs to us, are embracing each other. They are
surrounded by circles of warm light and colour. Credit: Alia Sinha.
Just as feminism seemed to condemn me, it has also saved me. I now have friends
who are feminist and who join me in questioning these assumptions, whose love
saves me from feeling worthless. I have a therapist who points out the guilt I carry
and asks me to love myself when I don’t know how.

This year, without a full-time job to go to, I’ve spent much more time with friends. I’ve
spent hours working next to one friend or another so we would both have company;
I’ve spent days and weeks in friends’ homes, melding my life into theirs. And I have
been amazed, over and over again, by the kindness I have encountered.

Being unwell is a part of my life: each time I eat something that my body rejects, I
have to wait for days, sometimes weeks, to feel better again. I am used to being
taken care of by my husband: it’s relatively new to have friends look after me when
I’m unwell, physically or emotionally. To be fed when I feel incapable of feeding
myself, to be comforted when I am in tears, and to be reminded over and over again
that I am loved and not alone.

And I realise how _rewarding_ it can be to allow yourself to be dependent and
vulnerable in some ways, as long as it’s with the right people. I had spent so much of
my life protecting myself from people who would exploit my vulnerabilities to hurt me
that I had almost forgotten that this is a necessary part of any relationship. That what
we do for those we love doesn’t have to be equal or similar to what they do for us,
that accepting a friend’s help can be as much a gesture of love as offering it.
My ‘family’ of partner and friends consists of people with varying degrees of ability,
and while this might limit our capacity to actively care for each other in some ways, it
also expands our understanding of each other, and perhaps makes us
more _effective_ in our care.

One of the reasons these friends make up my family — the people who are closest
to me, the people I let myself be seen by with all my flaws and vulnerabilities — is
that they are full of empathy. And some of that empathy comes from having various
issues to deal with of their own, and learning that everyone, _every body_, has different
needs and paces. Even for my more able friends, having awareness and empathy is
key to their capacity for love.

For instance, one of my best friends lives with chronic pain and sometimes cancels
on our dates. But even though we can’t meet every week, her affection (often in the
form of emojis and gentle mockery of my self-doubt), her willingness to be honest
and available and vulnerable, her insistence on demanding more from the world,
make my days immensely richer. And it strikes me (even though my husband has
pointed this out to me a hundred times, but some truths you only believe when you
arrive at them on your own) that this is similar to what I do for my husband.
Therapy has helped me learn to give myself credit for what I do. So I ask my
husband, yet once again, what I do for him. This is what he says: You don’t accept
the world as it is. You expect more from yourself — which gives me the courage to
keep working to be better. You kept showing me that relationships are important and
need our time and attention, by planning vacations or dates, by reminding me to do
something nice for my parents and siblings.

I remind him that I don’t do that last any more. And then I realise that’s also part of
being a good partner: drawing a line and saying I’ve done enough, you need to step
up.

So I finally admit, we take care of each other. When I’m unwell, which is typically
several days of the month, he willingly takes up the bulk of the cooking and laundry
and anything else that needs doing — we are also lucky and immensely privileged to
have a wonderful domestic worker who does most of the cleaning.
Most importantly, he is kind and gentle — always, but even more so during those
days. I spend much time reading or watching TV, partly because some days, that’s
all I have energy for, and I point him to things he might like. I continue to try to be a
good partner (even though on some days I fail), which is exactly what he does for
me.

What I do for him and for our relationship is not less important than what he does for
us. Dependence is too messy to measure.

The answer perhaps lies in something I’ve learned from the disability rights
movement as well as feminism: anyone who thinks they are independent is kidding
themselves. What we need is more circles of mutual dependence, where we can
lean on each other in different ways. We need communities and families that we
build based on our needs and interests and the love we find as adults.

What living with food intolerance taught me about dependence

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 </u>
    

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?

Have you ever entered a cycle of repeating negative thoughts, such as "What if I'm
not good enough?" or "What if something bad happens?" You could be experiencing
repetitive thinking, or rumination, when these thoughts are negative in nature.1
Rumination itself is not a mental illness. It's common among people with mental
health conditions like anxiety and obsessive-compulsive disorder (OCD).1
There are a few key tools that can help you manage your mind, whether you've just
started having these repetitive thoughts or you've been dealing with them for a
while. Read on to learn about repetitive thinking and how to stop it.

Rumination means obsessive, repetitive thinking that impairs mental activity. These
negative thoughts can worsen mood and energy. People sometimes isolate
themselves, leading to [paranoia](https://www.health.com/paranoia-7570298), irritability, and anger.2
Rumination can lead to other complications like:3

*  Chronic stress due to prolonged stress response*

*  Inflammation
*  Negatively affected mental activity, including thinking and processing
emotions
*  Substance use disorders
*  Worsened anxiety, depression, impulsive behaviors, and sleep problems

There's a difference between general worry and rumination. Worry is often a future-
focused concern like "Am I going to be OK?" or "Will my family be safe?" Rumination

tends to be focused on the past or immediate present like, "Am I ever going to feel
any better?" or "What did that person think of me?"

What Is Rumination?

Rumination can show up with mental health disorders, including anxiety
and [OCD](https://www.health.com/ocd-overview-7254196).
2
It's not always clear whether rumination came first or the disorder did.

Both can leave you feeling stuck in a cycle of negative thinking.
Several things can trigger repetitive thinking, including:4
*  A desire to ruminate to solve or understand a problem
*  A history of emotional or physical trauma
*  Stressors, such as those related to health, relationships, school, or work

Causes

It can be hard to stop [intrusive, negative thoughts](https://www.health.com/intrusive-thoughts-7485777). To break the cycle, you may try
identifying and challenging these thoughts as early as possible. Here are a few ways
to stop rumination.

How To Stop Repetitive Thinking

Try noticing when repetitive thoughts are happening. Examine whether the thought is
moving you forward or leaving you stuck.
Ask yourself a few questions: Is this serving you? Are you going to have an answer
to this right now? What else can you do? It's time to try a different tactic if you can't
solve whatever you're thinking about right now.

1. Challenge the Thoughts

[Cognitive behavioral therapy](https://www.health.com/cognitive-behavioral-therapy-7483216) (CBT) or talk therapy is a common treatment for people
with anxiety and OCD.56 A therapist can help you figure out why you experience
rumination. They can help you identify negative thoughts and possible root causes
that you may be able to address.

2. Consider Therapy

Taking your mind off the thought your brain is thinking about can bring
relief.1 Puzzles, for example, can improve mindfulness and overall mood states and
divert attention from painful rumination.

Re-engaging in [hobbies and interests](https://www.health.com/hobbies-for-cognitive-health-7970193) that bring you joy can also be effective. Self-
expression is another way of helping with rumination and preventing it. Other

activities might be checking in with friends and family or engaging in physical activity.
Be wary of activities that don't work, and pay attention to substance use. Anything
that can be addicting in that way, whether it's screen time or substances, can be
short-term fixes as opposed to the long-term.

3. Distract Yourself

A lack of novel stimuli—seeing the same four walls, the same people, the same
news stories again and again—can often lead to repetitive thoughts. Give yourself
some novel stimuli. Changing your environment can be very helpful.
Go on a walk in a part of your neighborhood you haven't seen before.[ Get into
nature](https://www.health.com/condition/stress/why-nature-sounds-are-relaxing), maybe a park or a trail you haven't walked before. Consider going to a place
where you have positive memories if you want to go somewhere you've already
been.1

4. Do Something You Haven't Done Before

Get your sleep in order, eat well, and stay in touch with friends and family. [Sleep](https://www.health.com/stages-of-sleep-7494679) is
especially important. You have more control over your brain when you're more
rested. It's less likely to fall into the traps of overthinking, rumination, and worry.7

5. Focus On Healthy Habits

It might help to keep track of what [triggers](https://www.health.com/condition/anxiety/things-that-can-cause-anxiety) repetitive thinking. Keep a journal of what
you're doing, what time of day it is, and where you are when these thoughts enter
your mind.
You may be able to notice a pattern and then take steps to avoid triggers. Research
has shown that journaling can also help you relax and ease [anxiety symptoms.](https://www.health.com/condition/anxiety/12-signs-you-may-have-an-anxiety-disorder)
8

6. Identify Triggers

It's normal to feel isolated if repetitive thinking becomes overwhelming. You may find
comfort in confiding in a family member or friend. They might offer a different
perspective on your worries, which can break the cycle.

7. Talk to Others

Relaxation techniques can help ease anxiety symptoms, such as rumination.
Try [deep breathing](https://www.health.com/breathing-exercises-for-anxiety-7497938), meditation, or practicing mindfulness. These grounding
exercises can redirect your focus away from negative thoughts.9
Find a quiet place to sit down, close your eyes, and take a few breaths. Try repeating
some positive affirmations, such as "I am safe."

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