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March 25, 2025 By GOQii Leave a Comment

Understanding PCOS: Symptoms & Solutions

Polycystic Ovary Syndrome (PCOS) is more common than you might think. Affecting 1 in 10 women of reproductive age globally, it’s a hormonal condition that can often go undiagnosed for years—leaving many to silently struggle with irregular periods, weight gain, acne, or mood swings, without truly knowing why.

If you’ve ever felt that your body is working against you, or if your health concerns have been dismissed as “normal” or “just stress,” you’re not alone. PCOS can be complex, but with the right knowledge, support, and lifestyle changes, it is manageable—and many women go on to live healthy, balanced lives.

Let’s break it down together and explore what PCOS really is, its symptoms, and the steps you can take to regain control of your health.

What Is PCOS?

PCOS is a hormonal imbalance that affects how the ovaries work. It’s called “polycystic” because many women with PCOS have multiple small cysts on their ovaries—but not always.

At its core, PCOS involves excess androgen levels (male hormones like testosterone), insulin resistance, and irregular ovulation. These disrupt your menstrual cycle, metabolism, and can even impact fertility.

Common Symptoms of PCOS

PCOS affects each woman differently, but here are some common signs to look out for:

  • Irregular periods or no periods at all
  • Excessive hair growth on the face, chest, or back (hirsutism)
  • Acne that’s hard to control
  • Thinning hair or hair loss from the scalp
  • Weight gain, particularly around the abdomen
  • Difficulty losing weight
  • Mood swings, anxiety, or depression
  • Fatigue and low energy levels
  • Fertility challenges

If you identify with some of these symptoms, it’s worth consulting a GP or gynaecologist who can carry out blood tests and scans to confirm a diagnosis.

What Causes PCOS?

The exact cause of PCOS isn’t fully understood, but several factors are believed to play a role:

  • Genetics – If your mother or sister has PCOS, your chances increase.
  • Insulin resistance – When the body’s cells become resistant to insulin, blood sugar levels rise, triggering the ovaries to produce more androgens.
  • Inflammation – Chronic low-grade inflammation can increase androgen production.
  • Lifestyle factors – Sedentary living, poor diet, and stress can aggravate symptoms.

How PCOS Can Affect Long-Term Health

If left unmanaged, PCOS can increase the risk of:

  • Type 2 Diabetes
  • High blood pressure
  • Heart disease
  • Endometrial cancer
  • Sleep apnoea
  • Anxiety and depression

The good news? Early diagnosis and lifestyle changes can significantly reduce these risks and help you take back control of your health.

Natural Solutions for Managing PCOS

There’s no one-size-fits-all cure, but small, sustainable changes can make a big difference. Here’s how you can manage PCOS naturally:

  1. Nourish Your Body with the Right Foods

Focus on a balanced, low-GI diet to regulate blood sugar and manage insulin levels:

  • Whole grains (quinoa, oats, brown rice)
  • Lean proteins (fish, chicken, tofu, lentils)
  • Healthy fats (avocados, nuts, olive oil)
  • Plenty of vegetables and berries
  • Limit refined carbs, sugars, and processed foods

Tip: Don’t skip meals—this can cause blood sugar crashes and worsen fatigue.

  1. Stay Active, Your Way

Regular exercise helps manage weight, insulin resistance, and boosts mood:

  • Aim for 30 minutes of movement, 5 days a week
  • Mix it up—try walking, cycling, yoga, strength training, or dancing

Tip: Start small and stay consistent. Even daily walks make a difference.

  1. Prioritise Stress Management

Chronic stress affects hormones and can worsen symptoms. Try:

  • Deep breathing or meditation
  • Journaling or gratitude practice
  • Spending time in nature
  • Mindful movement like yoga or tai chi
  1. Improve Sleep Quality

PCOS can disrupt sleep, but quality rest is essential for hormone balance:

  • Stick to a regular sleep schedule
  • Limit screens before bed
  • Create a calm, dark sleep environment
  1. Seek Medical Support

Depending on your symptoms, a doctor may recommend medications like:

  • Metformin for insulin resistance
  • Hormonal birth control for regulating cycles
  • Fertility treatments, if needed

Note: Lifestyle changes can often reduce the need for medication over time.

PCOS may feel overwhelming, but you’re not alone. With the right approach and support, you can manage symptoms, boost your energy, improve your mood, and reclaim your well-being.

Small steps matter. Whether it’s preparing a nourishing meal, taking a walk, or simply resting when needed, every choice adds up to better health.

💬 Have you been managing PCOS? Share your tips and journey in the comments—we’d love to hear from you!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

August 26, 2024 By Ravishankar Balasubramanian 3 Comments

How to Create a Better and Healthy India

women's healthA young woman, who seemed slightly on the heavier side, approached me on the walking track at the Coimbatore-Race Course. She asked for tips on health management and weight reduction, even suggesting that I create a group to help with these goals. This encounter inspired me to share my thoughts in this blog.

Creating awareness among women about the importance of staying physically fit is the first step towards building a healthier India. In my opinion, healthy women are the cornerstone of healthy societies. Health and fitness are two sides of the same coin, both essential for living a healthy and happy life.

While women excel in many areas, taking care of their health is often not one of them. The reality is that women are more likely than men to neglect preventive health care. My conversations with women reveal that fitness is one of their top wellness challenges. But why is that?

Following are the commonly cited reasons by women as barriers to exercise:

  1. Women are too busy taking care of others to focus on themselves. Their dedication to family creates significant time and logistical barriers to being physically active. Many women juggle household responsibilities and jobs, leaving little time for their health or self-care.
  2. They may not have access to resources such as parks and gyms, and they often lack motivation and confidence to exercise.
  3. Reasons for weight gain may be attributed to the inheritance of genetic predisposition or caesarean sections undergone by them.
  4. Lack of energy is yet another factor as fatigue is a by-product of a tiring lifestyle and women are often tired.
  5. Women with low incomes are less likely to exercise regularly.  They do not realize that not all exercises require expensive clothes or a gym membership. One of the most beneficial forms of exercise is free – brisk walking!
  6. Mindset is yet another factor, as women feel that going outside for a walk or to hit the gym is not necessary for them.
  7. Breaking the laziness barrier is the main hurdle for most people irrespective of gender.
  8. Women feel that they are constantly being looked at by others when walking in public. They are reluctant and shy to wear jogging suits and walk with their cellulite jiggling appearance, as they feel that they will be laughed at. This is true especially among South Indian women as cultural factors play a major role in this part of India. The fear of judgement is greater than the women’s self-confidence.
  9. Women who believe that child-rearing and domestic chores are ‘women’s work’ are less likely to take time to exercise – perhaps they feel guilty taking time out for themselves. Sexism proves to be one of the barriers.
  10. Some others think that to be useful, exercise must be painful, sweaty and gruelling, which of course is not true.

How Can Women Improve Their Health?

Women, as health managers or promoters within their families, have a significant role in influencing overall family health. It’s time for women to prioritize their well-being and adopt a healthy lifestyle.

  • Lose weight if you are overweight, start with just 15 minutes of walking a day.
  • Eat a balanced diet. Cook healthy meals for yourself and your family instead of relying on takeout or processed foods.
  • Eat the right food in correct proportions at the right time as women have the habit of delaying their meal timings owing to the pressure of work.
  • Create time for walking as walking is considered the king of exercises. It offers numerous benefits without risking injury or stress on the body.
  • Regular Brisk Walking can help you maintain a healthy weight. It prevents and/or manages various medical conditions, including heart disease, high blood pressure and type 2 diabetes.
  • Find a walking partner if you are not motivated to walk alone. For instance, your husband, parents, friends, relatives or your children. You can even join a local walking group.

Delaying simple aerobic exercise can lead to obesity and various health issues. Without proper awareness, women may feel lost when it comes to maintaining their health. By overcoming initial reluctance, women can adopt a balanced approach to fitness, directly influencing the well-being of their families. Women are the backbone of India, and their health is crucial to the nation’s well-being.

We hope this article encourages you to prioritize your health. If it did, share your thoughts in the comments below! For more tips on fitness and nutrition, explore our Healthy Reads. Ready to take charge of your health? Get personalized guidance from GOQii’s health experts by subscribing here.

#BeTheForce for a healthier you!

June 7, 2023 By GOQii Leave a Comment

Endometriosis: A Silent Menace Disrupting Women’s Lives

Endometriosis: A silent killer

Earlier this year, GOQii conducted a focused group study among 3000 women to understand which health issues they are facing. The Women’s Health Matters survey highlighted some key issues such as menstrual problems, PCOS, hypothyroidism, UTI, Fibroid and issues with infertility which continue to persist despite the increased focus on women’s health. Apart from these issues, we also found a looming threat to women’s health in the form of endometriosis.

We found that approximately 6% of women suffer from endometriosis. As compared to the other issues, this percentage might seem small but endometriosis is a growing issue among many women. Endometriosis affects 1 in 10 women of reproductive age in India and is increasing in prevalence. 

What Is Endometriosis? 

Endometriosis is a painful and debilitating disease that affects many women. It is a condition in which the endometrium, the tissue that lines the uterus, grows outside the uterus and onto the ovaries, fallopian tubes, peritoneum, and other organs in the abdominal cavity. 

This can cause severe pain during menstruation, severe pelvic pain, and infertility. The cause of endometriosis is still unknown, and the exact biological mechanisms are yet to be determined. However, research has suggested that genetic, hormonal, and environmental factors may contribute to the development of the disease. 

Hormones such as estrogen and progesterone have been identified as potential culprits, as they have been found to stimulate the growth of endometrial tissue outside the uterus.  Additionally, genetics may play a role, as endometriosis appears to be passed down through families. 

Environmental factors may also contribute to the development of endometriosis. Exposure to certain chemicals, such as dioxins, can increase the risk of developing the condition. Additionally, prolonged use of hormonal contraceptives and intrauterine devices has been linked to the condition.

As per the survey, 57.1% of the women surveyed have been suffering from endometriosis for anywhere between 1-5 years.

Endometriosis 2

Symptoms Include: 

  • Painful periods
  • Pelvic pain
  • Cramping
  • Abnormal or heavy bleeding
  • Pain during or after sex
  • Difficulty getting pregnant
  • Fatigue.

Other symptoms may include bloating, constipation, diarrhoea, nausea, and painful bowel movements. Endometriosis can also cause emotional distress and depression. Some women may experience pain in their lower back, thighs or rectum. The long term health issues involving pain, fatigue and depression can lead to a reduction in quality of life, as well as decreased productivity. 

How Can You Manage Endometriosis? 

Managing Endometriosis can be a challenging affair but it is not impossible! Here are several tips and strategies to keep in mind: 

  1. Consult with a healthcare professional: It is crucial to work closely with a healthcare professional experienced in endometriosis. They can provide a proper diagnosis, suggest treatment options, and offer ongoing support.
  2. Educate yourself: Learn as much as you can about endometriosis. Understanding the condition, its symptoms, and available treatment options will empower you to make informed decisions about your health.
  3. Pain management: Pain is a common symptom of endometriosis. Explore pain management strategies such as over-the-counter pain relievers, heating pads, hot baths, relaxation techniques, and gentle exercise. You might need prescription medications in case of severe pain.
  4. Manage stress: Stress can exacerbate symptoms, so it’s important to find effective stress management techniques. Engage in activities that help you relax, such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy.
  5. Diet and nutrition: Some individuals find that certain foods worsen their symptoms. Consider keeping a food diary to identify potential triggers, such as caffeine, alcohol, processed foods, or high-fat meals. Eating a balanced diet consisting of fruits, vegetables, whole grains, and lean proteins can be beneficial.
  6. Exercise: Regular physical activity can help improve overall health and reduce symptoms. Aim for moderate exercise such as walking, swimming, or cycling. Consult with your healthcare provider to determine the best exercise plan for your specific situation.
  7. Support network: Seek support from friends, family, or support groups. Sharing your experiences and concerns with others who understand can be comforting and provide valuable insights and coping strategies.
  8. Self-care: Prioritize self-care activities which help you relax and promote wellbeing. This can include getting enough sleep, engaging in activities you enjoy, setting boundaries, and practicing self-compassion.

Last but not the least, awareness of the condition is needed so that women can seek help early and receive the treatment they need to ensure that they are able to manage their symptoms and live full and healthy lives.

If this article helped you, let us know in the comments below. Know someone suffering from this condition? Share this article with them. Find more articles on women’s health here. To help you manage women’s health issues, get expert advice from our coaches by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

May 14, 2023 By Nilakhi Nath 1 Comment

Health Tips For New Moms!

Health Tips For New MomsIt is difficult to describe the feeling of ecstasy that a woman experiences when she learns that she is about to become a mother. While most new mothers would be happy, there are a few new moms who wouldn’t be so sure about this “happy” feeling. No, they aren’t necessarily anti-motherhood or anti-babies, they are going through lot of emotions which includes stress and a lot of changes in their body and their lives. Some of them say it out loud and some don’t, but the challenge remains the same for each of them.

While taking care of the new member of the family, a mother often forgets to take care of herself. Challenges that a new mother usually faces are:

  • Weak Back & Core
  • Incontinence
  • Stress 

How Can New Moms Maintain Good Health 

In this article, we are sharing some basic ways to cope with the most common challenges a new mom faces post delivery.

1. For A Weak Back and Core

Start with the easiest and safest exercise

A. Pelvic Tilt

Pelvic Tilt

Lie on the floor or on your bed. Place a pillow under your head. Bend your knees by sliding your feet up towards your bottom. Tighten your pelvic floor and pull in your lower tummy muscles. Hold this for a count of 1-3 and then relax your tummy. Repeat this 10 times. Make sure you are breathing normally, as breathing is the most essential part of any exercise.

B. Pelvic Bridging
Lie on your back with knees bent and feet flat. Pull in your lower tummy muscles and inhale, then exhale as you tighten your buttocks and lift your hips until your body forms a straight line. Do this 5 times and repeat in 3 sets of 5 reps exercise

Not only does this exercise strengthen your major back muscles but also focuses on your small yet very important core muscles.

C. Maintain Correct Posture While Sitting

Correct Posture

Posture is an important factor for a new mom and maintaining it is extremely necessary. More often than not, new moms tend to stand, sit or even nurse their babies in an incorrect posture. The right posture is to maintain the arch of the back with the chest and bottom out. Even while nursing the baby, the mother must maintain the correct posture. Back should be supported properly and the baby must be held close to the breast so that the mother doesn’t have to slouch. The mother can keep a pillow under the baby to support her arms while feeding.

2. For Incontinence

Perform the Kegel’s Exercise. If you’re wondering how to do it, you need to first find your pelvic muscles.

How do you find the pelvic muscles?
These are the muscles that form the base of your pelvic floor. The most common way to find them is to try to stop the flow of your urine mid-steam. This tightening is the basic move of a Kegel. Let those muscles go and resume the flow of urine and you’ll have a better sense of where those Kegels are.

Now, let us start the Kegel’s exercise to strengthen your pelvic floor muscles.

You can do this exercise either sitting in a chair or lying on the floor. Make sure your buttock and tummy muscles are relaxed. If you are lying down, then you should be flat on your back with your arms on your sides and your knees up and together. Keep your head down, too, to avoid straining your neck.

 

pelvic

Squeeze your pelvic floor muscles for 5 seconds. You don’t want to strain those muscles too much by squeezing them for too long. If 5 seconds is too long for you, you can begin by squeezing those muscles for just 2-3 seconds. Repeat it 5 times. You can increase the number of repetitions as per your convenience.

Note: Bladder should be empty while doing the Kegel’s exercise

3. For Stress

Stress during and after pregnancy is inevitable. So, what do you do about it? How do you relieve stress? The best way to tackle stress is to be aware of what causes it. In most common cases, it is because of the sudden change in lifestyle and irregular sleep patterns.

Waking up every now and then to feed the baby can be very tiresome. You may also experience stress based on the changes you see in your appearance. There are many factors that may stress you out. Here are some easy ways to copy with it:

  • Deep Breathing Exercises: When stressed, we tend to do Shallow Over-breathing (taking shorter breaths), this prolongs anxiety and stress by raising the stress hormones in our system. Deep abdominal breathing helps reduce the level of stress hormones in your blood and thus, relaxes the body and mind. Breathe in through nose and let the abdomen rise, hold your breath for 3-4 seconds and slowly exhale through the mouth. Repeat it at least 5-10 times in a quiet environment for maximum relaxation.
  • Talk To Your Spouse: Speak to your partner about the challenges you are facing. Talking to your partner not only involves him in this transition phase you are going through but it also strengthens the relationship between you two by many folds.
  • Take a Nap: Do this every time your baby is asleep. Not only your baby but even you need ample of rest. Your little one is going to keep you awake the whole night. So might as well take a nap whenever possible to catch up on the sleep you have missed. Your body needs rest to repair all the cells and tissues that were worn and torn during the day.
  • Give Yourself Time & Attention: Do what you love the most. Listen to music, read a book, catch up with old friends or just about anything that keeps you happy because only a happy mind can nurture a healthy body and a healthy baby.

There it is! Follow these basic tips to stay healthy as a new mom. If you’re looking for more health tips as a new mom or want to manage the transitions you face during pregnancy, speak to one of our experts by subscribing for GOQii’s Personalised Health Coaching here. You can also read more about coping with Women’s Health Issues here.

If this article helped you, let us know in the comments below!

Happy Mother’s Day

#BeTheForce

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