Millions of women worldwide suffer from PCOS, or polycystic ovarian syndrome. India is not an exception. It is a hormonal condition that disturbs a woman's menstrual cycle and can cause a host of other health problems, including insulin resistance, weight gain, and infertility. It can be difficult to manage PCOS, and traditional therapies frequently centre on medication and dietary and activity modifications. Nonetheless, there is growing evidence that including holistic techniques like meditation and mindfulness can significantly help PCOS-affected women.
Effective strategies for managing PCOS include stress management, mood regulation, and general mental health improvement. These include mindfulness and meditation. These techniques have the potential to greatly increase the efficacy of other interventions when paired with an individualised treatment strategy. This blog post will discuss the health benefits of incorporating mindfulness and meditation into your PCOS treatment strategy, with a focus on Indian women in particular.
Understanding Mindfulness and Meditation
The practice of remaining completely present and engaged in the present moment is known as mindfulness. It entails being mindful of your emotions, ideas, and bodily experiences without passing judgement. Regular practice, such as body scans, focused attention exercises, and mindful breathing, can help cultivate mindfulness. With the use of these methods, you can cultivate awareness and acceptance and react to stress and emotions in a more balanced manner.
Meditation trains the mind to focus on a single point of focus, such as breathing or a mantra, which helps with relaxation, inner peace, and focus. There are various forms of meditation, such as guided visualisation, loving-kindness meditation, and mindfulness meditation. Every style promotes emotional equilibrium, mental clarity, and physical relaxation—all of which are critical for controlling the symptoms of chronic conditions like PCOS.
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These techniques are especially significant in the Indian context, where a lot of women experience high levels of stress from obligations to their families, their jobs, and society expectations. According to a recent study on Indian women, stress may be a silent factor in PCOS development and associated problems. Stress-reduction strategies for these women can significantly lessen the intensity of their current symptoms and delay the onset of serious complications (Benjamin et al., 2023). When combined, mindfulness and meditation have the power to remodel the brain in ways that lower stress, encourage emotional control, and enhance general health.
Benefits of Integrating Mindfulness and Meditation in PCOS Management
1. Stress Reduction and Hormonal Balance
Stress reduction is one of the most important ways that mindfulness and meditation help with PCOS treatment. Excess cortisol, the body's main stress hormone, can make PCOS symptoms worse. Prolonged stress can exacerbate hormonal imbalances, which can result in weight gain, irregular menstrual cycles, and elevated insulin resistance.
Through mind-calming techniques and relaxation techniques, mindfulness and meditation help reduce cortisol levels. Hormone equilibrium is thereafter supported by this naturally. Stress reduction has the potential to help other symptoms of PCOS, including irregular periods, hair loss, and acne.
2. Weight Management and Emotional Eating
Due to their insulin resistance and hormonal imbalances, many women with PCOS find it difficult to control their weight. As emotional eating and food cravings are widespread in women with PCOS, meditation and mindfulness can help promote healthier eating habits. Savouring food, eating slowly to aid with digestion, and being aware of hunger cues are all parts of mindful eating.
Research has shown that mindfulness based interventions are an effective way to change mindless and unhealthy eating habits (Stanszus et al., 2019). By increasing your awareness of what, when, and how much you eat, you can avoid overindulging and make better decisions that support the management of your PCOS.
3. Improved Insulin Sensitivity
Insulin resistance, a condition in which the body fails to utilise insulin as intended and raises blood sugar levels, is closely associated with PCOS. Type 2 diabetes is eight times more likely to strike women of reproductive age who have polycystic ovarian syndrome and are obese (Hudnut‐Beumler et al., 2021).
Frequent mindfulness and meditation exercises have been demonstrated to increase insulin sensitivity, which enhances the body's ability to control blood sugar levels. Because stress exacerbates insulin resistance, lowering stress with mindfulness practices can improve the body's glucose processing capabilities and reduce the chance of diabetes, a major PCOS consequence.
4. Better Emotional and Mental Well-being
Mental health may be adversely impacted as a result of living with PCOS. Because PCOS presents both medical and psychological challenges, women with the disorder frequently suffer from anxiety, depression and low self-esteem. Meditation and mindfulness encourage self-acceptance and reduce negative thought patterns, which strengthen emotional resilience. A study focused on the effectiveness of an eight week mindfulness group therapy showed that there was a significant decrease in anxiety and depression among the participants (Takahashi et al., 2019).
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In India, where there is still a stigma associated with mental health, engaging in mindfulness and meditation practices might provide a discreet and convenient means of managing emotional distress.
Simple Steps to Integrate Mindfulness and Meditation into Daily Lives
1. Mindful Morning Routine
Spend just five to fifteen minutes each day in deep, calm breathing or meditation. You can find a lot of guided meditation videos online. Set a quiet, centred tone for the day by grounding yourself by focusing on your breath or a positive affirmation before the hustle of work, family, or other duties begins.
2.Mindful Moments During Transitions
Take a few deep breaths to reset yourself before starting a new task or making a move like putting the kids off or commuting to work. This aids in bringing clarity and calmness amid hectic activities.
3.Self-care as Mindfulness
Incorporate mindfulness into self-care practices such as stretching, taking a bath, or skin care procedures. Pay attention to the sensations, how your body feels, and take this time to properly nurture yourself.
4. Mindful Eating
During meals, take things slowly, particularly if you frequently multitask. Pay attention to your food's flavours, textures, and colours. Mindful eating facilitates better digestion and fosters a stronger bond with your body.
5. Gratitude Journaling or Reflection
At the end of the day, spend just a few moments to focus on something you're grateful for. This encourages attentiveness and positivity about the things you might otherwise overlook.
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Why Online Therapy Can Help with PCOS Management
While mindfulness and meditation are crucial for lowering stress and promoting mental health, they work much better when paired with expert assistance. Women with PCOS can get mental health care easily and conveniently from the comfort of their homes with online therapy. Access to skilled therapists who are aware of the particular difficulties and the emotional impact of living with PCOS is made possible by online therapy platforms such as Rocket Health India.
As a reliable partner in PCOS management, Rocket Health India sets itself apart for its holistic approach. With a staff of skilled experts, Rocket Health provides specialist services catered to the particular health issues that women with PCOS encounter. Their strategy combines medical attention, lifestyle counselling, mindfulness training, and online therapy access to create a thorough and individualised treatment plan for each client.
Conclusion
There are several advantages to incorporating mindfulness and meditation into your PCOS treatment strategy, including stress reduction, hormone balancing, enhanced emotional health, and assistance with weight management. In India, a country renowned for its fast-paced lifestyle and the unique challenges women face in preserving their health, these techniques offer a straightforward yet effective means of taking back control of your symptoms.
A comprehensive strategy for managing PCOS is created by incorporating expert assistance through online therapy with mindfulness and meditation.
Leading the way in this integrative strategy is Rocket Health India, which provides individualised treatments for PCOS that take into account both its emotional and physical components. Embrace mindfulness, give your health top priority, and start today to improve PCOS management.
References
Benjamin, J. J., MaheshKumar, K., Radha, V., Rajamani, K., Puttaswamy, N., Koshy, T., Maruthy, K., & Padmavathi, R. (2023). Stress and polycystic ovarian syndrome-a case control study among Indian women. Clinical Epidemiology and Global Health, 22, 101326. https://doi.org/10.1016/j.cegh.2023.101326
Hudnut‐Beumler, J., Kaar, J. L., Taylor, A., Kelsey, M. M., Nadeau, K. J., Zeitler, P., Snell‐Bergeon, J., Pyle, L., & Cree‐Green, M. (2021). Development of type 2 diabetes in adolescent girls with polycystic ovary syndrome and obesity. Pediatric Diabetes, 22(5), 699–706. https://doi.org/10.1111/pedi.13206
Stanszus, L. S., Frank, P., & Geiger, S. M. (2019). Healthy eating and sustainable nutrition through mindfulness? Mixed method results of a controlled intervention study. Appetite, 141, 104325. https://doi.org/10.1016/j.appet.2019.104325
Takahashi, T., Sugiyama, F., Kikai, T., Kawashima, I., Guan, S., Oguchi, M., Uchida, T., & Kumano, H. (2019). Changes in depression and anxiety through mindfulness group therapy in Japan: the role of mindfulness and self-compassion as possible mediators. BioPsychoSocial Medicine, 13(1). https://doi.org/10.1186/s13030-019-0145-4
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