I am writing this post with a great sense of satisfaction because this is one area which I have managed to be good at after PCOS. It is wonderful indeed to say that I no longer crave food – especially the junk food types. How much restrain was needed during the initial days!! And the resulting longing and craving and sometimes the depression (Why only me? type) were difficult to handle too. But do you know that a food craving can only last for few minutes – maximum up to 10-15 minutes. Once you overpower the craving, the sense of self satisfaction is immense and am sure will be a motivating factor for future self restraints.

It hurts more to drink coffee or smoke a cigarette to curb the craving. Coffee does two bad things at once for PCOS – caffeine and diary. I need not even talk about cigarettes. I know that it is easier said than done to stop the food craving especially when the whole wide world is filled with the beautiful aroma of food. But, its not just good for our PCOS but also for our general health that we stop these cravings. It might be difficult in the beginning, but you are going to gain a lot in the long run and lose a lot too – i meant the weight :)

Ok here goes my tips from my personal experience – believe me these do work. Tips 1-5 are for the initial stages. Once you have started practicing the restraints, you feel it’s time to give up on the cranberry juice and the occasional carrots between meals, 6-10 will help.

1. Water: When you have that ‘must have food now’ moment, get a glass of water and gulp it down. Drinking lot of water detoxifies the body and stops that food craving too.
2. Take alternative snacks. Don’t imagine I’m going to say Kellogg’s K snack. I meant carrots, almonds, pistachios or raisins. These can be very useful during the initial days of self control. Almonds and Pistachios are rich source of Vitamin E, Omega 3 fatty acids and are very good and recommended for PCOS.
3. Eat regular paced out meals. Most importantly Do Not Skip Meals. Skipping meals and untimely meals make you crave more for junk food. Have your own regular meal time
4. Cranberry Juice – this was a life saver during my initial days of fight against food cravings. Cranberry juice in general is good for female genital health and cures UTI.
5. Take a power nap. This helps because as I said, the craving stays only for few minutes. Power nap also freshens one up. Or even better take a walk! Just distract yourself doing something else.
6. When next time the craving starts, hold it for a minute there. Question this to yourself “Am I really hungry or do I just want it for the taste?” Reasoning with myself is by far the best method that has worked for me
7. Reduce the quantity of sugar and salt in the meals because these are known causes for food craving. Reducing white sugar intake helps in weight loss
8. Have interesting meal recipes. This helps me in having a satisfying meal and avoids mid meal cravings.
9. Rinse the mouth or Brush the teeth. This is a sure shot method to stop food craving. This also helps improve the oral hygiene. More better wash the face – tackles that acne too!
10. Next time you crave for food, don’t think about buying food, think about making it yourself. Sometimes I lose the interest in the food when I’ve to make it myself :P But if you can still persuade yourself, give in, make it, and savor it too. Then there is nothing better that works like the guilt. Trust me you will stop your cravings at least for one week after that.

Well these worked for me and I hope they work for you too in controlling the mid meal food cravings. Expect to see more on eating right in future posts!

Have success stories in stopping your food cravings, please do share them here!

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” - Edward Stanley

Today’s tip is about the drink that has substituted water among the younger generation.Yup, am talking about the COCA-COLA. Did you think ‘Pop open Good Times’ or ‘Open Happiness’ was for you?? Naah, thats just for the company. All that you get is unwanted calories and more weight!

When coca cola was originally created, its major ingredients were Cocaine and caffeine and hence the name Coke. Cocaine was later removed but caffeine is still added which makes us get addicted to Coke without realizing it. Whats more tempting? – The Price. Have you ever noticed that Coke costs less than water!

What happens when I drink Coca Cola?

Here are some interesting facts on what happens when you consume a can of coke:

And what happens when I feel dehydrated? Thats right, Pop open another Coke! The design is by itself compelling us to consume more of what we must avoid like hell. Did you notice the Blood sugar and Insulin spike in 10-20 mins? Well for someone who is blessed enough to be normal, this can be alright. But with an already high level of free insulin (because of the insulin resistance), the extra insulin is definitely not what we want.

This is not just limited to Coke. The same holds good for all the other aerated drinks. In fact Fanta and other more sweeter versions have even more sugar content than in Coke.

Coca cola and Fertility

This might sound ridiculous, but the fact is that Coca cola douches were used for contraception in the 50’s and 60’s when the now effective methods were unavailable. Coca cola when mixed with human sperm (5:1 ratio) immobilizes the sperm instantly. High sugar content of Coca-Cola risks vaginal yeast and bacterial infections. In general, carbonated beverages have detrimental effects on lactobacilli, beneficial bacteria present in a healthy vagina (they maintain the normal vaginal ecosystem).

Not just that, it is a major cause of obesity which directly affects the fertility as outlined in my previous post on obesity and fertility.

The horror doesn’t end there. Do you know that Coca cola or any aerated drink for that matter increases the level of carbon-di-oxide in the blood. In a college competition at Delhi University on who drinks most coke, a student died on consuming 8 bottles of coke because of the high Carbon di oxide level. It has been clinically proven that one of the major reason for Cancer is low oxygen content in the cells of body.

I have reduced a good deal of weight by staying away from Coke and mid meal snacks. There are many more PCOS-ers who have brought their weight down just by cutting Coke off their regular diet. The testimonies are in many PCOS forums.

Alarming alternate uses of coke/Pepsi

1. Coke removes stain off the toilets with no scrubbing. The citric acid in coke does the magic
2. Apply a cloth soaked in coke to a rusted bolt for an hour or so, it comes off like a piece of cake
3. Add the contents of a coke can along with detergent to your laundry load, greasy stains will disappear from the clothes
4. Are the car battery terminals corroded? Try pouring bit of coke there and see the corrosion bubbling away

Are you still ready to drink this excellent multi-purpose cleaner? Shall we take the first step today and say no to Coke/Pepsi?

We had discussed in length about PCOS, Obesity and Fertility in one of the earlier posts. It is essential to understand that weight loss plays a major role in controlling the PCOS symptoms, controlling the insulin resistance in the body and most importantly in improving the fertility.How nice would it be to have a regular cycle! So the first step that we can take to help ourselves is to bring down that extra pounds.

But thats where the problem starts, cutting the weight is easier said than done. So I am planning to write a series of tips, PCOS friendly recipes, exercise, yoga and diet changes that can help you in this Himalayan task.

Body Mass Index (BMI)

As this is the first post in the series, I wanted to tell you about the ideal weight that one must maintain not just for PCOS but also for a healthy living. No prizes for guessing, I am talking about BMI (Body Mass Index)

Lets start by defining BMI. According to Wikipedia,

 

“The body mass index (BMI), or Quetelet index, is a heuristic measure of body weight based on a person's weight and height. Though it does not actually measure the percentage of body fat, it is used to estimate a healthy body weight based on a person's height”

The BMI chart varies between the genders and I am going to focus just on the female BMI chart. Here is how the BMI values are interpreted:

• BMI = <18.5           Underweight (value<16 is considered severely underweight)
• BMI = 18.5–24.9       Normal weight
• BMI = 25–29.9         Overweight
• BMI >= 30             Obese (these are further divided into Class I(<35), II(35-39.9),III (>40)

These BMI values also varies by the region of origin (For example Asian – typically Japanese and Singapore have a lesser value ranges. For them a value > 23 is overweight).

Why is understanding BMI important?

If you had visited one of those rare to find good and patient Doctors, their first advice to you would be to lose weight (or gain in really very very rare cases) before starting with any kind of fertility medication. This is because a greater BMI is indicative of fat-related extra weight and according to Dr. David Hoffman of IVF Florida Reproductive Associates, “Fat makes hormones and these additional estrogens can then interfere with optimal hormone levels."

Sad enough that the hormones are already dancing to their own tunes, obesity adds to the misery. Most of the PCOS women have shown to be with BMI>30. This not just aggravates the symptoms but also hinders fertility and increases risk of miscarriage.

Important point to note:

BMI cannot differentiate between muscle mass and fat mass. So if you are an athletic person (which is really good especially since you are already obsessed with staying in shape), a higher BMI does not always mean you have bad fat mass in the body.

Where do we start?

Lets start with finding out our BMI values. You can use the fun BMI calculator below which will give you the BMI value and which celebrity do you resemble to in terms of BMI.

Alternatively, you can also refer to this easy to interpret BMI Chart to know about the target weight ranges.

The pivotal point here is that yes, we definitely need to reduce the weight. But take that easy. Don’t go increasing your stressing with thoughts of reducing the weight and societal judgments. That is going to be counteractive, because in PCOS, stress and depression influence the hormones on a higher scale than what you’d imagine.

Always remember, a healthy mind makes a healthy body. So take it easy and start with the simple step of cutting the amount of your daily Soda dose. I am going to write more on that in my next post. Till then, happy losing!

I’d love to here more tips and your success with weight loss, do leave them in comments!

For most of us with PCOS, one of the most frequently heard taunt is “Do something about your weight”. Yeah, even I have heard that. What I hate most about PCOS is that all its symptoms are physical – meaning they catch the eye and being overweight is one of them. Try whatever you might, the extra pounds don’t want to leave you at all.. So today is going to be a post on obesity.

How are PCOS and Obesity related?

Would you believe that even experts are confused on this part? They are still wondering “Which came first – Chicken or the Egg?” Yeah, nobody is still clear if obesity leads to PCOS or if PCOS causes obesity. But over 50% of the women with PCOS are Obese. It is also important to remember that the “PCOS Theorem”  applies here too that is, one can still have PCOS and not obese (like me).

PCOS Theorem: If you have PCOS, you can either have cysts in ovaries or not have them, you can either be overweight or be underweight, you may or may not have acne, you may have excess facial hair or body hair or both or in lucky cases none, you may have more than 12 periods in an year or none at all, your periods bleeding would be just one pad volume or you might receive award from the sanitary pad company for maximum usage, and you may or may not have fertility problems. In a nutshell, PCOS is a world of fuzzy uncertainties

What causes this Obesity in PCOS?

Insulin resistance is the culprit behind the Obesity. Almost 70% of PCOS women are insulin resistant which means the glucose metabolism does not happen how it should actually be. The level of blood sugar is high and pancreas keeps secreting more and more insulin to nullify this and as a result, the body stops responding to the insulin and glucose starts building up as fat. This is something serious because the effects does not stop with Obesity, it makes us more susceptible to diabetes at an younger age and in some cases gestational diabetes during pregnancy. Not just that, according to Samuel S. Thatcher, MD, PhD, F.A.C.O.G., USA, Director, The Center For Applied Reproductive Science, “obese individuals have greater risk of hypertension, high blood pressure, diabetes, cancer, stroke, gall bladder disease, and uterine cancer” (are there any more diseases in the world that he has missed to mention here???)

Does losing weight help?

Yes, it definitely does. Though it may be unclear if obesity does cause PCOS, but it is a proven fact that obesity exacerbates the PCOS condition and its symptoms. Studies have proven than reducing 10% of the body weight can be very effective in regulating the menstrual cycle and the ovulation. If you get lucky, reducing weight can eventually reduce the androgen levels and relieve you of some of the embarrassing symptom like acne and facial hair. Doctors agree that reducing weight makes infertility treatment to be more effective. So put that cake down and start gym-ing today!