Follow these expert backed tips to control pcos without medicines.- बिना दवाओं के पीसीओएस को मैनेज करने के लिए फॉलो करें ये 7 टिप्स।

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यदि आप पॉलीसिस्टिक ओवरी सिंड्रोम (PCOS) से ग्रसित है तो आप अकेली नहीं हैं। पीसीओएस से पीड़ित हर महिला की कहानी एक जैसी होती है। इस सिंड्रोम में आपके ओवरी के बाहरी किनारों पर अल्सर हो जाता है, जो ओवरी को बड़ा कर देता है। हालांकि, अभी इस समस्या का कोई सटीक कारण सामने नहीं आया है।

अनहेल्दी लाइफ़स्टाइल, इरेगुलर पीरियड, हाय इंसुलिन, जेनेटिक्स, और एण्ड्रोजन (मेल हार्मोन) की अधिकता इस समस्या का कारण हो सकती हैं। इसे संभालना कितना मुश्किल है, यह तो केवल पीसीओएस से ग्रसित महिला ही बता सकती है। लेकिन अगर आप पीसीओएस के इलाज के सामान्य सवालों से परेशान हैं, तो चलिए इसके बारे में जानते हैं।

पहले जानें पीसीओएस में नजर आने वाले कुछ सामान्य लक्षणों के बारे में

अनियमित पीरियड (पीरियड में अधिक खून आना, सामान्य रूप से कम अवधि होना, काफी कम खून आना और समय से पीरियड का न आना)

एक्ने

मोटापा

ऑइली स्किन

शरीर पर हेयर ग्रोथ बढ़ जाना (खासकर त्वचा पर)

कंसीव करने में समस्या होना

स्कैल्प से जुड़ी समस्या और बाल झड़ना

कोलेस्ट्रॉल लेवल हाई रहना

टाइप 2 डायबिटीज का खतरा

डिप्रेशन

हेल्थ शॉट्स ने घर पर पीसीओएस को मैनेज करने के तरीकों को लेकर मातृत्व अस्पताल, खारघर, मुंबई की सलाहकार प्रसूति और स्त्री रोग विशेषज्ञ डॉ प्रतिमा थमके, से बातचीत की। उन्होंने इसके समाधान के रूप में 7 तरीके बताएं हैं, तो चलिए जानते हैं आखिर क्या हैं, वह 7 तरीके।

pcos ke baare me myths
पीसीओएस के बारे में जागरुकता बहुत जरूरी है। चित्र: शटरस्‍टॉक

यहां जानें पीसीओएस (Polycystic Ovary Syndrome) को नियंत्रित रखने के 7 तरीके

1. संपूर्ण खाद्य पदार्थों का सेवन करें

पीसीओएस से ग्रसित महिलाओं को इस समस्या को नियंत्रित रखने के लिए अपने खानपान को लेकर विशेष रूप से सचेत रहने की आवश्यकता है। डॉ थामके कहती हैं, की “संपूर्ण खाद्य पदार्थ आर्टिफिशियल शुगर लोडेड नहीं होते और प्रिजर्वेटिव से मुक्त होते हैं।”

ऐसे में फल, सब्जियां, साबुत अनाज, फलियां, दालें, मेवा और बीज जैसे संपूर्ण खाद्य पदार्थों को अपनी डाइट में शामिल कर सकती हैं। ये इंसुलिन लेबल को बनाए रखने और पीसीओएस को मैनेज करने में आपकी मदद करेंगे।

2. कम से कम कार्बोहाइड्रेट लें

रिफाइंड कार्ब्स जैसे कि शुगर, व्हाइट ब्रेड, व्हाइट राइस, इत्यादि ब्लड शुगर लेवल और इन्सुलिन लेवल को प्रभावित कर सकते हैं।वहीं हाय इंसुलिन पीसीओएस वाली महिलाओं के लिए कई समस्याएं पैदा कर सकता है। ऐसे में कम से कम कार्बोहाइड्रेट लें और हाई प्रोटीन और फाइबर युक्त खाद्य पदार्थों का सेवन करें।

sun exposure
पीसीओएस से पीड़ित महिलाओं में आमतौर पर विटामिन डी की कमी पाई जाती है. चित्र शटरस्टॉक।

3. सन एक्सपोजर

पीसीओएस से पीड़ित महिलाओं में आमतौर पर विटामिन डी की कमी पाई जाती है, जो कि इंसुलिन रेजिस्टेंस और वजन बढ़ने का कारण बन सकती हैं। पर्याप्त सन लाइट लेने और विटामिन डी से भरपूर खाद्य पदार्थों का सेवन करने से, आपकी फर्टिलिटी इंप्रूव होती है।

वहीं यह टाइप 2 डायबिटीज, हृदय रोग और स्ट्रोक के विकास की संभावना को भी कम कर देता है। साथ ही आप अपने वजन को भी संतुलित रख सकती हैं।

4. एंटी इन्फ्लेमेटरी फूड्स का सेवन करें

पीसीओएस एक इन्फ्लेमेटरी कंडीशन है। एंटी इन्फ्लेमेटरी खाद्य पदार्थों का सेवन पीसीओएस के लक्षण को नियंत्रित रखने में मदद करता है, जैसे कि एक्ने और वेट गेन की समस्या। टमाटर, पत्तेदार सब्जियां और साग, मैकेरल और टूना जैसी वसायुक्त मछली, ट्री नट्स, और जैतून का तेल जैसे खाद्य पदार्थ एंटी-इंफ्लेमेटरी गुणों से भरपूर होते हैं इन्हें अपनी डाइट में जरूर शामिल करें।

इसके साथ ही प्रोसेस्ड फूड्स और शुगरी ड्रिंक्स को अवॉइड करना जरूरी है, क्योंकि यह इन्फ्लेमेशन को प्रमोट करते हैं।

5. शारीरिक गतिविधियों में भाग लें

पीसीओएस को मैनेज करने के लिए हेल्दी खाने के साथ-साथ फिजिकली फिट रहना भी जरूरी है। डॉक्टर थामके कहती हैं, “हर हफ्ते कम से कम 150 मिनट व्यायाम करने से तनाव को नियंत्रित रखने और एक संतुलित वजन बनाए रखने में मदद मिलेगी। वहीं मोटापे से पीसीओएस हो सकता है।” साथ ही एक्सरसाइज के दौरान कैलोरी बर्न होती है, और इंसुलिन के स्तर को नियंत्रित रखा जा सकता है।

stress
ज्यादा तनाव में न रहें। चित्र: शटरस्टॉक

6. ज्यादा स्ट्रेस न लें

तनाव अनियमित पीरियड्स का एक सबसे बड़ा कारण है। काम के दबाव और निजी जीवन की अराजकता के कारण, आपके मानसिक स्वास्थ्य पर दबाव पड़ता है, जो पीरियड्स को अनियमित कर सकता है।

कई बार पीसीओएस का कारण आपका तनाव भी होता है। इसलिए, अपने तनाव के स्तर को कम करने के लिए, एक उचित डाइट, नियमित रूप से व्यायाम और सबसे महत्वपूर्ण योग और बरीथिंग एक्सरसाइज का अभ्यास करें।

7. दालचीनी को अपने आहार में शामिल करें

यह इंसुलिन रिसेप्टर्स के कार्य को बढ़ाता है, जो पीसीओएस महिलाओं के लिए काफी फायदेमंद हो सकता है। वहीं विभिन्न अध्ययनों के अनुसार, इरेगुलर पीरियड्स को प्रबंधित करने के लिए दालचीनी कारगर मानी जाती है। इसे चाय में शामिल करने का प्रयास करें और विशेषज्ञ द्वारा सुझाई गई मात्रा में ही लें।

यह भी पढ़ें :  5 बॉलीवुड मूवी, जिन्होंने मेंटल हेल्थ से जुड़े मुद्दों को उठाया और लोगों को बात करने पर मजबूर किया

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