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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. We’ll also highlight herbal remedies and discuss related conditions often associated with PMS. 

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Menopause is a significant life transition that affects more than just a woman’s
body—it can have a profound impact on emotional well-being, self-identity, and
relationships, particularly in the area of sexual intimacy. For many women, the
physical and hormonal changes associated with menopause lead to changes in
sexual desire, arousal, and comfort. These shifts can be confusing, and maintaining
a fulfilling sexual relationship may require both partners to adapt and support each
other in new ways.

Menopause doesn’t have to signal the end of a satisfying sex life. In fact, it can be an
opportunity for couples to grow closer, communicate more openly, and explore new
ways to maintain intimacy. Let’s talk about how both partners can navigate this
period together, ensuring sexual wellness and a healthy, supportive relationship.

During menopause, a woman’s body undergoes several changes due to a significant
drop in estrogen levels. This decrease can lead to physical symptoms such as
vaginal dryness, discomfort during sex, and a reduced libido. For some women,
these changes can cause anxiety or frustration, while others might feel a loss of
sexual identity or femininity. It’s important for both partners to understand that these
feelings are normal and can be addressed with empathy, patience, and
communication.

For men, it can be confusing to witness these changes. Partners may wonder why
sex is no longer as spontaneous or why their once sexually confident partner is now
feeling hesitant or uncomfortable. Many men struggle to understand what’s
happening, and this lack of understanding can lead to feelings of rejection or
frustration. This is why education and communication are essential.

Understanding the Impact of Menopause on Sexual Wellness

Open communication is the cornerstone of maintaining intimacy during menopause.
Many couples find it difficult to talk about sexual health, but menopause makes these
conversations even more crucial. It’s important to create a safe space where both
partners feel comfortable discussing their feelings, concerns, and needs without fear
of judgment or rejection.

For women, it may be challenging to admit that sex has become painful or that their
desire for intimacy has changed. For men, it may be difficult to express feelings of
confusion or frustration without sounding unsupportive. However, when both partners
approach the conversation with empathy, it opens the door for mutual understanding
and solutions.

The Importance of Communication

- Be Honest About Feelings: Both partners should express their emotions openly.
Whether it’s about discomfort, insecurity, or a changing libido, talking about these
feelings helps eliminate misunderstandings.
- Listen Without Judgment: Approach these conversations with compassion.
Listening to your partner’s experience without trying to "fix" it immediately fosters a
deeper connection and mutual respect.
- Be Patient: Sexual intimacy during menopause may require patience. Both partners
should understand that it may take time to adjust to these changes and find what
works best for them.

Tips for Open Communication:

One of the most common physical changes during menopause is vaginal dryness,
which can make intercourse uncomfortable or even painful. This often leads to a
decrease in sexual desire, as women may begin to associate sex with discomfort.
While this can be discouraging, there are several ways to alleviate these symptoms
and keep intimacy enjoyable.
1. Use Lubrication: Vaginal dryness can be easily managed with the use of lubricants
during intercourse. Opt for water-based or silicone-based lubricants, as these tend to
be the most gentle and effective.

2. Consider Vaginal Moisturizers: Unlike lubricants used during sex, vaginal
moisturizers can be applied regularly to maintain moisture in the vaginal tissues,
reducing overall dryness and discomfort.

3. Explore Hormone Replacement Therapy (HRT): For women who experience
severe menopausal symptoms, HRT may help. This therapy helps to restore some of
the hormones that are lost during menopause, which can improve libido, reduce
vaginal dryness, and enhance overall sexual wellness. It’s important to consult with a
healthcare provider to determine if this option is suitable.

4. Go Slowly: Sexual arousal and response times can change during menopause,
and what once felt natural or spontaneous may now require more time and attention.
Slow down and focus on foreplay, which can help ease discomfort and increase
arousal.

Addressing Physical Changes Together

For many women, menopause brings about emotional changes such as mood
swings, anxiety, or depression, all of which can affect sexual desire. It’s essential for
partners to recognize that emotional intimacy is just as important as physical
intimacy. When emotional connection is strong, it often translates into a healthier
sexual relationship.
Ways to Strengthen Emotional Intimacy:
- Spend Quality Time Together: As life becomes busy, especially with the added
pressures of midlife, it’s easy to lose touch with each other outside of the bedroom.
Make an effort to spend time together in ways that foster emotional closeness—
whether it’s going for a walk, cooking a meal together, or simply sitting down for a
meaningful conversation.
- Practice Mindful Touch: Physical touch doesn’t always have to lead to sex.
Engaging in non-sexual touch, like holding hands, hugging, or cuddling, can help
maintain a physical connection and build emotional closeness. This kind of touch can
reduce stress and anxiety, making both partners feel more comfortable and
supported.
- Share New Experiences: One way to reignite passion and intimacy is to explore
new activities or experiences together. Trying something different, whether it’s a
hobby or an adventure, can help both partners feel connected and revitalized.

Fostering Emotional Intimacy

Menopause may change the dynamics of a couple’s sexual relationship, but it
doesn’t mean that intimacy has to fade. In fact, many couples find this period of life
to be an opportunity to explore new ways of connecting that don’t rely solely on
intercourse. Intimacy can take many forms, and it’s important for both partners to
remain open to exploring these options.

1. Expand Your Definition of Sex: Sexual wellness doesn’t always have to be about
penetrative sex. Many couples find that focusing on other forms of intimacy, such as
oral sex, mutual masturbation, or simply touching and caressing each other, can be
just as fulfilling.

2. Try Sex Therapy: If menopause is causing a significant strain on your sexual
relationship, consider seeking help from a sex therapist. A professional can help both
partners navigate the emotional and physical changes, offering tools and techniques
to maintain a satisfying sex life.

3. Focus on Pleasure, Not Performance: As menopause changes the body, there
may be times when intercourse isn’t feasible or comfortable. Shifting the focus from
performance to pleasure allows both partners to enjoy intimacy without the pressure
of achieving a certain outcome.

4. Maintain Humor and Playfulness: Sometimes the best way to relieve tension is to
embrace humor. Menopause can bring some unexpected moments, and laughing
about these changes can create a sense of camaraderie between partners.
Playfulness in the bedroom can also reduce pressure and help couples stay
connected.

Redefining Intimacy and Exploring New Ways to Connect

Menopause is a shared journey, and supporting one another is crucial. It’s important
to approach these changes as a team, recognizing that both partners may feel
vulnerable at times. Men can support their partners by being patient, empathetic, and
proactive in finding solutions. Women, in turn, can support their partners by expressing their needs openly and allowing themselves to be vulnerable in these
moments.

Both partners should take the time to educate themselves about menopause,
understanding that it’s not just a physical change, but an emotional and
psychological one as well. By working together, communicating openly, and
embracing new ways of connecting, couples can not only maintain sexual intimacy
during menopause, but potentially deepen their relationship.

Supporting Each Other Through the Transition

Menopause may bring about changes in a woman’s body, but it doesn’t have to
diminish intimacy. With patience, communication, and a willingness to explore new
paths to connection, couples can navigate this transition together, emerging stronger
and more in tune with each other’s needs.

Have you and your partner faced challenges in your sexual relationship during
menopause? What strategies have helped you stay connected? Share your thoughts
and experiences in the comments below—we’d love to hear from you.

Conclusion: Building a Stronger Relationship Through Menopause

Navigating Sexual Wellness and Maintaining Intimacy During Menopause: Steps for Both Partners

I love having a plate of hot momos after a bad day. And something sweet to complete every meal. And little munchies when I'm reading a book. But every time I do, I'm not able to enjoy it. Because I constantly feel I'm feeding my disease and not myself. I'm sure, any woman who suffers from PCOS, relates to me.

PCOS is caused by one's “lifestyle” — including exercise, sleep, stress and, of course, food. Earlier, I used to think I got this disease because I had exploited my body too much, but I know better now. I was too young to have “exploited” my body when I got it. It was just genes. Insulin resistance runs in my family.

The forbidden fruit  

The guilt of eating anything beyond "ghar ka khana" leaves me anxious, knowing stress fuels PCOS—a wild, vicious cycle that’s hard to escape. This constant guilt has worsened my relationship with food, swinging between avoiding snacks completely or binging on unhealthy options.

Cravings, eating disorders, and anxiety linked to PCOS make it even tougher. I’ve forgotten how to truly enjoy food; resisting it only makes it feel like a forbidden fruit I can’t ignore, leaving me trapped in a relentless internal battle.

A Cycle of Guilt and Cravings

Everyone's body and experiences are different, and I'm trying to learn what works for me. I've realized, the more I work out, the less I crave carbs. And the more I eat fresh fruits, the less I crave sweets. If I keep a bottle at my desk at all times, I remain hydrated because I drink the water without even thinking about it.

But I could only figure it out after failing several times—after staying dehydrated for hours in a day, eating out every day, and having an entire plate of sweets at the buffet that my dad laughed at.

I’m not over it, and I don’t know if I ever will be. I wish I naturally craved healthy food, but the truth is I don’t. I have to accept it before I can begin working against my cravings—remembering it may be just a bit harder for me than for someone who does not suffer from PCOS. But still as important, if not more.

Learning to Navigate PCOS

Anxiety around food as a PCOS patients

If you’re an Indian woman in your 20s or 30s, chances are you’ve either heard about PCOS (Polycystic Ovary Syndrome) — a condition that messes with one’s hormones, skin, weight, and mood — or been diagnosed with it. While I haven’t found myself in the latter bucket — and, trust me, I thank the stars for that from the bottom of my ovaries for that — I know way too many people struggling with it. You might know (of) some of them, too: [Sonam Kapoor](https://www.youtube.com/watch?v=z60Eckwxu_c&ab_channel=AminDhillon), [Masaba Gupta](https://www.hindustantimes.com/lifestyle/health/heres-what-designer-masaba-gupta-eats-in-a-day-to-keep-her-pcod-at-bay-101622566695777.html), [Sara Ali Khan](https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/battling-pcos-to-losing-weight-sara-ali-khans-weight-loss-journey-is-inspiring/photostory/67143878.cms?picid=67143987), [Shruti Haasan](https://www.onmanorama.com/lifestyle/health/2024/06/07/shruti-haasan-polycystic-ovarian-syndrome-pcos-experience-periods.html), [Vidya Balan](https://www.youtube.com/watch?v=bCJgTCEhFOU&ab_channel=TRSClips)… these are all women who have spoken publicly about their experiences

But why has PCOS — or, PCOD, as it’s sometimes called — becoming so common that it’s been dubbed a “[silent epidemic](https://acehospital.in/unmasking-the-silent-epidemic-the-alarming-rise-of-pcos/)”? According to the WHO (World Health Organization), PCOS is “one of the [commonest hormonal disturbances](https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome) affecting women of reproductive age.” What gives? 

Is it just that with greater access to healthcare, more people are diagnosed now? Or, has the modern lifestyle become a fast lane to hormonal havoc?

Over the past few decades, urbanization and economic growth have transformed the way we live. And amazing as it is to have more career opportunities and better Wi-Fi, we are also working really [long hours](https://www.bbc.com/worklife/article/20230525-why-young-workers-are-putting-in-so-much-overtime) — often juggling demanding jobs and family responsibilities. The glorification of [hustle culture](https://www.theswaddle.com/why-influencers-promoting-hustle-culture-to-young-followers-is-a-dangerous-trend) doesn’t help either. As a result, [erratic sleep schedules](https://pmc.ncbi.nlm.nih.gov/articles/PMC2690560/), [sedentary lifestyles](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health), and [sky-high stress levels](https://pmc.ncbi.nlm.nih.gov/articles/PMC6617405/), have come to be common features of our existence.

That, unfortunately, turns out to be the recipe for hormonal chaos. Studies [show](https://academicmed.org/Uploads/Volume5Issue6/300.%20%5B2117.%20JAMP%20IARCON%5D%201464-1468.pdf) that chronic stress and lack of sleep can disrupt our hormones — particularly [insulin](https://pmc.ncbi.nlm.nih.gov/articles/PMC9665922/) and [cortisol](https://www.sciencedirect.com/science/article/pii/S1110569017301954#), which are major players in PCOS. Stress-induced [hormonal imbalances](https://www.mountelizabeth.com.sg/health-plus/article/common-signs-hormonal-imbalance-women) can worsen symptoms like irregular periods, acne, and weight gain. But who has time for self-care when there’s a deadline to tackle every other minute, right?

To make matters worse, besides grappling with unprecedented stress, our diets have undergone a shift, too. Remember the traditional Indian meals — loaded with whole grains, veggies, lentils, and spices — that many of us who grew up in joint families had the privilege of cherishing? Sadly enough, it’s become a nostalgia-inducing thing of the past now, sidelined for convenience, and replaced by [fast, processed food](https://www.medicalnewstoday.com/articles/318630#) loaded with refined carbs and unhealthy fats that can spike our blood sugar and worsen [insulin resistance](https://www.medicalnewstoday.com/articles/316569) — a hallmark of PCOS.

Here’s how: research shows that people living with PCOS often have[ higher insulin resistance](https://helloclue.com/articles/cycle-a-z/the-link-between-pcos-and-insulin-resistance), making their bodies store more fat. Insulin also plays a part in [regulating testosterone](https://pubmed.ncbi.nlm.nih.gov/7852532/) in our bodies: enter [hirsutism](https://my.clevelandclinic.org/health/diseases/14523-hirsutism) — the growth of “coarse, dark hair… on [one’s] upper lip, chin, chest, abdomen or back” — which happens to be another symptom of PCOS. Compared to intermittent and unpredictable periods, or an increased risk of type 2 diabetes, hypertension, [mental illnesses](https://www.theswaddle.com/large-scale-study-links-pcos-to-mental-health-problems), high cholesterol, an even endometrial cancer, hirsutism — or even male pattern baldness and weight gain, also common among people lying with PCOS — might not sound like a big deal. But in a world tying women’s worth to the way they look, the impact these superficial symptoms can have on one’s body image, and therefore mental health, is immense.

A 19-year-old “was so distressed about her hirsutism, and at the same time, hair fall issues that stemmed from PCOS… that she had stopped going out with her friends because she felt ugly in front of them,” Dr. Esha Chainani, an obstetrician and gynaecologist practicing in Mumbai, had [reported](https://www.theswaddle.com/the-issue-with-seeing-pcos-as-just-a-period-problem), arguing that PCOS is more than just a “period problem.”

To sum it up, eating a diet that constantly messes with our blood sugar can — and does — make our lives worse. More so, since we’re moving less, too: bingeing Netflix or doom-scrolling Reddit and Instagram, we’re glued to our devices like never before. 

Physical activity can [improve insulin sensitivity](https://pmc.ncbi.nlm.nih.gov/articles/PMC5569266/), [regulate hormones](https://pmc.ncbi.nlm.nih.gov/articles/PMC4635995/), and even help with [mood swings](https://pmc.ncbi.nlm.nih.gov/articles/PMC3289183/). But when gym memberships feel like a luxury and public spaces for exercise become more and more unsafe with each passing day, staying active can quickly become challenging, especially [for women](https://thesoup.website/culturesoup/2021/7/12/howdoesawomanexerciseinindia).

So, the culprit, here, isn’t just our individual lifestyles; the public infrastructure is equally to blame. If you’re not convinced, let me tell you this: studies have linked exposure to [air pollutants](https://pmc.ncbi.nlm.nih.gov/articles/PMC6926786/) to hormonal imbalances and reproductive health issues, including PCOS. Meanwhile, you must’ve heard about India’s [air pollution crisis](https://healthpolicy-watch.news/eighty-three-of-100-most-polluted-cities-are-in-india-but-lack-of-monitoring-influences-global-ranking/), right? Turns out, it doesn’t just choke our lungs, it messes with our hormones, too. Lucky us!

Then, of course, are the endocrine disruptors found in everyday items like [plastic water bottles](https://pubmed.ncbi.nlm.nih.gov/24397396/) and non-[stick cookware](https://uvihealth.in/blog/post/endocrine-disruptors-and-pcos-everything-you-need-to-know), which can [mimic hormones](https://www.endocrine.org/patient-engagement/endocrine-library/edcs), throwing our bodies out of sync.

Before we pin it all on lifestyle, though, it is important to note that [genetics](https://pmc.ncbi.nlm.nih.gov/articles/PMC6935309/) also play a role in making some of us more vulnerable to PCOS, compared to others. But unlike our genes, which we’re kinda stuck with, our lifestyle choices can mitigate — and, of course, amplify — PCOS symptoms.

There’s no one-size-fits-all solution, though — no matter how many doctors you’ve encountered who oversimplified PCOS by suggesting you to “just lose weight,” without addressing the systemic and hormonal factors that contribute to the condition. What else can one do, then? Well, a fair few things: ditching the processed stuff, move our bodies as often as we can, stressing lesser (if you figure ho wto do this, please get in touch), sleeping more, and eliminating endocrine disruptors from our lives is a good place to start. 

But don’t go into a self-hate spiral if you can’t manage to do it all at once. It’s not about perfection. it’s about making small, consistent changes that help you feel more in control of your body and your hormones.

An, please remember: the PCOS epidemic isn’t just a personal issue; it’s a public health crisis.


Hormones on Strike!

From Fast Food to Fast Lives_ India’s PCOS Epidemic

You may have recently received a prescription for hormonal birth control pills, which may have not been prescribed, in your case, for contraception. For many conditions, such as irregularity in periods, PCOS, and even if you are facing fertility struggles, frequently the first line of treatment is a few cycles of hormonal birth control pills.

While clinically proven effective, it may not always be the right choice for you. Knowing what the pill is, and its long-term effects, can help you make a more informed decision for your health.


Birth control pills contain a variant of natural estrogen and progesterone. Some pills only contain progesterone. 

They are taken daily (with a week’s gap every month) to suppress natural ovulation and prevent pregnancy. When used as per their instructions, birth control pills have only a [4% to 7% failure rate](https://jamanetwork.com/journals/jama/fullarticle/2787541), or chance of pregnancy. 

However, because of its composition of hormones, similar composition to our menstrual cycle hormones, birth control pills are often prescribed for other [hormonal-related conditions](https://www.ncbi.nlm.nih.gov/books/NBK430882/). These include irregular periods, painful periods, fibroids, and endometriosis. Oral contraceptive pills are also sometimes prescribed to manage physical and mental health [symptoms of PMS](https://pmc.ncbi.nlm.nih.gov/articles/PMC7648490/#:~:text=Although%20our%20study%20established%20a,evidence%5B16%2C32%5D.).

While there might be immediate benefits in short-term use of the pill in these cases, based on its adverse effect profile, does it warrant use at all without treatment of underlying medical conditions?

Community take:

>I had never been to a gynecologist before. I am 23 and didn’t know whom to have the contraception discussion with, for fear of being judged as sexually active without being married. I found a doctor in my locality and went in for a prescription. I wasn’t asked many questions and recommended oral contraceptive pills to be taken for 28 days with a week’s break every month. Seemed easy enough. A few months in I noticed I had been frequently getting severe headaches. I didn’t initially link it to the pill. As soon as I stopped using them the headaches vanished too.



What are birth control pills?

Hormonal birth control pills, while beneficial for many, are not without their side effects. 

The pill has both long and short-term effects. To understand these, it is important to talk about your predisposing factors with your healthcare provider before you start yourself on the pill. Sometimes doctors neglect to have these conversations, but you shouldn’t.

There are some absolute contraindications to the birth control pills (and other hormonal contraception), which include:
- If you have a history of blood clots or are predisposed to them
- Have hypertension
- Are a heavy smoker
- Have a history of migraines
- Have breast or endometrial cancer

In all these cases, taking oral contraceptives can worsen disease, and increase risk of fatality. While the range of [contraindications falls between 6 - 42%](https://www.sciencedirect.com/science/article/abs/pii/S1877575620302275), many continue to take the pill because of over-prescription without a detailed health evaluation.

Additionally, even if you do not have any of these risk factors, birth control pills can result in other adverse effects. Short-term effects include:
- Nausea or rarely vomiting
- Breast tenderness
- Changes to your period flow
- Headaches
- Pain in your limbs
- Spotting in between periods

Long-term use of birth control pills [increases your baseline risk](https://pubmed.ncbi.nlm.nih.gov/25534509/) for cardiovascular disease and breast cancer. Another [systematic review](https://pubmed.ncbi.nlm.nih.gov/12686037/) shows an increased risk of cervical cancer. 

Conversely, birth control pills lower the risk of ovarian and endometrial cancers. 

It is crucial to understand that birth control pills only increase risk, not determining whether you will have the disease in the future or not. This risk subsides once you stop taking the pill.



What are the side effects of birth control pills?


Most imbalance is when our hormones lose their natural ability to sync to our bodies' requirements. Often this results from our daily stressors.

The first would be improving your daily nutrition for better health. Add more protein, lower sugar intake, add probiotics, and consume healthy fats. Next, a healthy weight, regular exercise managing stress and adequate sleep complete the list of lifestyle essentials for naturally balancing your hormones.

If you have already been prescribed the pill for an underlying health condition such as PCOS, consider talking to your healthcare provider about your alternatives. While PCOS benefits from lifestyle and nutrition changes, natural supplements such as [inositol](https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01055-z#Sec19), a variant of vitamin B, are seen to lower testosterone levels and improve ovulation.

Similarly, a nutrition change such as a plant-based diet over a high-fat diet has been [beneficial for patients with endometriosis](https://pmc.ncbi.nlm.nih.gov/articles/PMC9983692/#s5), lowering estrogen activity and promoting anti-inflammatory effects.

What are my alternatives to the pill?

Clinical studies have proven the pill safe for use. However, many women experience significant adverse effects after starting the pill. Continuous exposure to these external hormones increases your risk for cardiovascular disease, and breast and cervical cancer. For underlying imbalance, discuss alternative options to the pill to naturally improve hormonal irregularities.


Takeaway

Why the pill may not be your first choice in the management of your hormonal imbalance 

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

Adhesive Capsulitis is the scientific name of this painful, stiff sensation in the arm, and its something no one wants to endure. But frozen shoulder – as it’s commonly known – isn’t just caused by a muscle pull due to excessive workouts or injuring yourself while playing a sport. If your pain is persistent, it can be a huge indicator of many underlying health issues you may not even know you have. Learn more about what could be causing pains in your shoulder joint, so as to get timely diagnosis and adequate treatment:




If you’re prone to high sugar and your diabetes is poorly controlled or ignored, you’re probably twice as likely to develop frozen shoulder. Collagen in the system holds the joints of the shoulder together, and its this collagen that gets triggered by high blood sugar and becomes sticky, leading to stiffening of the shoulder muscles. Up to 29 per cent people who have diabetes – whether undetected or poorly controlled – can develop frozen shoulder over time, usually in one arm. Regular diabetes medication and a proper diet to keep sugar levels as low as possible help a lot, along with frequent simple exercises like yoga to keep the shoulder joints flexible and mobile.

Diabetes:

While it’s not totally clear why thyroid-related issues result in frozen shoulder syndrome, it's assumed to be the common factor of the production of cytokines – proteins that serve as ‘messengers’ between cells. Increased presence of cytokines stimulate inflammation, which lead to both an overactive thyroid (hyperthyroidism) and a frozen shoulder. Studies have also found that many people suffering from a frozen shoulder do have a high level of hypothyroidism (under-active thyroid). Those with benign thyroid nodules also tend to have a higher risk of developing frozen shoulders over time, so it’s wise to get your TSH (thyroid-stimulating hormone) levels checked frequently so any disorder can be caught early and treated adequately.

Thyroid Disorders:

Your heart is the most important organ of your body – and it’s the one that most don’t seem to care for enough. Cardiovascular diseases and other heart-related issues like hypertension and high cholesterol are also huge risk factors for other ailments like developing frozen shoulder. While studies are still being conducted to find out the relationship between the two, researchers note that the risk factors caused by heart disease may reduce blood flow to some parts of the body, including the delicate shoulder area, leading to pain and stiffness in the joint thereafter. Studies show that the more heart disease factors a person tends to have, the more likely they will have shoulder issues – so controlling your blood pressure levels and other heart risk factors are key in reducing the risk of frozen shoulder as well. 

Cardiovascular Disease:

Many know that Parkinson’s is a degenerative disorder that affects the central nervous system and leads to a slow decline of a person’s motor skills, memory and life skills over time. But few are aware that frozen shoulder could be an early symptom of Parkinson’s disease (PD) as well. In some patients, it’s seen that frozen shoulder that lasts for months or years has been the very first symptom of PD, sometimes years before other typical symptoms follow. If you have a genetic predisposition to Parkinson’s and have a persistent frozen shoulder or stiffness, it’s worth getting tested to get your symptoms checked early on.

While the treatment for frozen shoulder involves a combination of medication, physical therapy and surgery in some severe cases, it’s worth noting that being aware of the various factors that lead to this painful and debilitating condition can help to figure out if your pain is just that, or something much deeper.

Parkinson's Disease:

Everything You Need to Know About Frozen Shoulder

Have you ever felt like your workouts were totally off for a few weeks—either you crushed it one day and could barely drag yourself to the finish line the next—you're definitely not alone. While there are many factors that influence how you feel day-to-day, one important factor you may not be considering is your menstrual cycle. Yep, your hormones play a huge role in how you feel and perform during exercise, and that’s where cycle syncing comes in.

Cycle-Sync Your Workouts: Boost Fitness with Your Body’s Natural Rhythm

Cycle syncing — a method that tailors your workouts to the different phases of your menstrual cycle for maximum benefits. By matching the type of exercise you do with what your hormones are up to at that moment, you can optimize your workouts, improve recovery, and even reduce those annoying pre-period symptoms (hello, bloating and fatigue). 

The idea is that as your hormones fluctuate throughout the month, they affect everything from your energy levels to your mood to your ability to burn fat or build muscle. When you align your workouts with your cycle, you’re not just working harder—you’re working smarter. And who doesn’t love that?


What is cycle syncing?

Cycle syncing isn’t just for better workouts — it also has the potential to support hormone balance. Aligning your activities to your cycle could help alleviate common symptoms like fatigue, mood swings, and cramps. It’s like getting in tune with your body to unlock its full fitness potential.

Other benefits include:

- Better sleep quality.
- Improved digestive health.
- Enhanced muscle growth and recovery.
- Reduced PMS symptoms.
- Boosted productivity and creativity.


What are the benefits of cycle syncing your workouts?

How to get started with cycle syncing workouts
To start syncing your workouts with your cycle, begin by tracking your menstrual cycle. You can use an app or just mark it on your calendar. Once you're familiar with where you are in your cycle, adjust your workouts accordingly. Let’s break down what’s happening in your body during each phase and explore the exercises that work best for each.

**Menstrual Phase (Day 1-5)**

This is the phase when you’re on your period. Estrogen and progesterone are at their lowest. Your body is doing a lot of work—like shedding the uterine lining—so this is the time to rest and recharge. Stick to light exercises like yoga, pilates, walking, or gentle stretching to reduce cramps and promote relaxation.

**Follicular Phase (Days 6-14)**

After your period ends, estrogen starts to rise, giving you a natural energy boost. This is the phase where you can push your body more with strength training, HIIT, and cardiovascular workouts. Think squats, lunges, and cycling — anything that gets your heart rate up!

**Ovulatory Phase (Days 14-17)**

This phase lasts short but is powerful. With the highest levels of estrogen, you’ll likely feel your best here, with increased energy, strength, and endurance. Go for intense, high-impact exercises such as sprint intervals, plyometrics, or dance workouts. Your body is primed for vigorous activity, so take advantage of this surge of energy!

**Luteal Phase (Days 18-28)**

As progesterone rises and prepares your body for a potential pregnancy, you may feel more sluggish or prone to premenstrual symptoms. Focus on low-impact exercises like yoga, pilates, strength training with controlled movements, or light cardio. This phase is perfect for winding down while maintaining your fitness levels.


How to get started with cycle syncing workouts

While there is not enough scientific research on the direct benefits of cycle syncing, many people have found it helpful in reducing symptoms of hormonal distress. Cycle syncing can help optimize your workouts for muscle growth, fat loss, and better recovery, but it’s not a magic solution for weight loss. Remember, weight loss is a multifaceted process that involves factors like diet, lifestyle, and genetics. However, by syncing your workouts, you may find you can perform better and recover more efficiently, which can be a useful part of your weight loss journey.

By aligning your workouts with your body's natural rhythms, you may experience improvements in both performance and overall well-being. It’s about listening to your body and adjusting your routine to what feels right. Even if it’s not a one-size-fits-all solution, cycle syncing could be the missing piece in your fitness journey. Ready to give it a try? Your cycle might just be your best workout partner yet!


Will cycle syncing help you lose weight?

Cycle-Sync Your Workouts

The World Health Organization records most women going through menopause between 45 to 55 years of age. In 2011, 96 million Indian women were estimated to be above 45, according to the Office of the Registrar General and Census Commissioner. This number is projected to be [401 million in 2026](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5320842/#ref17), most of them likely going through menopause.

During this transitional phase, knowing your unique symptoms can help you seek the support you desire for menopause. Additionally, surrounding yourself with people who will understand and ease your transition can help with healthy aging through menopause. 


According to a survey taken by Ipsos in 2018, only [24% of Indian women visit a doctor](https://www.statista.com/statistics/913376/india-frequency-of-visits-to-obstetricians-gynecologists/) once a year. Approximately 50% cited less often or never as their responses. 

By the time you reach menopause, you have probably visited your gynecologist a few times over the years for routine check-ups. Making your current gynecologist, someone well aware of your medical history, the ideal choice for you during menopause.  

>**Community take:** 
In my late 40s, it had been years since I visited a gynecologist. I had my babies in my late 20s and 30s. Now and then I would go in for a pap smear, but regular check-ins rarely happened. And here I was drenching in sweats and overnight insomnia. I thought it was something I had to go through at this age. But when I talked to my gynecologist, I felt reassured. She guided me through the expected changes in this time, and what can help me. She provided me with some supplements and asked to check back in a few months. Having someone to talk to, and know I need help has been a game-changer during perimenopause.
 
With strides in telemedicine, doctors are now accessible online. So even if this means you have to find a new physician (especially if you have never consistently been to one before) there are some factors to keep in mind. 

Enlisting expert help: How to choose the right physician for you?

Understanding your unique menopause symptoms and how they affect your daily functioning is a _first step_. This can help guide your initial interviews in finding the right physician, by feeling at ease to relay your symptoms to your physician without concern of being dismissed for what you are experiencing during menopause. 

Knowing what you need help with

If you have not visited the same gynecologist over the years, talk to your friends or peers about their experiences with their physician. You can also do some research on gynecologists specializing in menopause in your locality, making it easier for routine menopause visits. If you have a gynecologist you visit yearly, you can start discussing what to look out for during perimenopause leading to menopause. Based on your medical history your doctor can advise you on lifestyle steps for nutrition, stress, and exercise required for the transition. 

Get some referrals or start talking menopause with your OB-GYN 

A Female Founders Fund survey, highlighted [32% of their respondents](https://blog.femalefoundersfund.com/suffering-in-silence-the-biases-and-data-gaps-of-menopause-e5f131b4b581) experiencing a lack of confidence in the knowledge and openness of menopause discussions with their healthcare providers.  

This indicates that there is still significant stigma surrounding perimenopause, and its symptoms leading up to menopause. In India, most women still believe that physical changes related to their menstrual cycles and hormones should be coped with in silence. However, universally the dialogue on menopause is progressing. Individually, if you are suffering from your symptoms seek a physician who will listen to you. You should not be dismissed for what you are experiencing as a normal part of aging.  

Ideally, the right doctor will listen, be accessible, and provide individualized care to suit your unique symptoms and lifestyle for better health during menopause.

Advocate for your health during menopause 

During menopause, both physical and psychological changes can impact your daily quality of life. While your doctor can guide you, it becomes vital to form a support system that is easily accessible to help you through this transitional phase.  

Community participation and having a sense of community have been [linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8953512/#sec4-ijerph-19-03261title) to improving quality of life and mental health, promoting healthy aging.  

Whether it is a local support group, your kitty party, or an online forum, finding your safe space with women going through a similar journey can be as important as having the right physician for menopause. Such groups often provide practical advice on dealing with symptoms during menopause. This can include tips on nutrition, with local ingredients available, or even enlighten on groups meeting up for discussions. 



>**Community take:** 
No one ever spoke to me about menopause. I thought it was something women go through in their 50s. Basically, their periods stop. When I had night sweats and started packing on weight, I was so confused. While my doctor explained these (and more changes) would happen during perimenopause, the discussion seemed so technical. When I researched online, I found a local group of women who met once a month and regularly talked about their concerns. It was that day I stopped feeling alone. I realized that talking to everyday women removes the isolation from your perimenopause symptoms. I have also received some practical tips that have worked when it comes to managing those pesky hot flashes that come in the day!

A [2023 review of literature](https://www.mdpi.com/2673-4184/4/1/5) showcased that women forming high social support for themselves, through family, friends, and communities experienced a reduction in the severity of their psychological and urogenital menopause symptoms. A key dynamic is the increased education on menopause by both the women and their families which promotes better health outcomes during menopause.

Harnessing the power of community: how to build the right support system for yourself 

Going through perimenopause to menopause and beyond is a long journey, which can often feel lonely if you don’t have the right support. Talking to different physicians about their experience with menopause, and openly discussing your symptoms can help you assess if your healthcare provider is right for you. Do not hesitate to take some time, while talking to several doctors before finding the right one for you. Once you reach perimenopause, start seeking and building your support system, of friends, family, and women themselves going through menopause who can help you transition into this new phase of your life. 

Takeaway 

Pausing for menopause: Finding the right physician, building your community, and knowing when to seek help

You’re in the middle of a good laugh or picking up a grocery bag when it happens—a small, unexpected leak and the dampness that means only one thing - your bladder lost control again! Embarrassing? Absolutely. Uncommon? Not at all. Many women experience these moments, especially as they hit their 30s. But what if you had a way of preventing that with a simple, science-backed solution?

The pelvic floor, more commonly called your “core” muscles, is a vital but often overlooked group of muscles. It supports your bladder, bowel, and uterus, ensures proper control over bathroom habits, and even enhances your sexual health. Yet, like any other muscle in your body, it needs a workout to stay in shape.

This is where pelvic floor exercises come in. Whether you’re recovering from childbirth, navigating hormonal changes during menopause or simply aiming to future-proof your health, these exercises are a great addition to your routine. 

In this blog, we’ll explore how pelvic floor workouts can add to your quality of life, giving you confidence, control, and a stronger core—all with just a few minutes of effort each day. Let’s dive in!

Why Pelvic Health Should Be on Every Woman's Radar

Imagine a hammock stretched tightly across your pelvis, cradling vital organs like the bladder, uterus, and bowel. This "hammock" is your pelvic floor—a network of muscles and tissues that support your body’s most essential functions. These muscles wrap around your vagina, urethra, and anus, acting as a gatekeeper for urinary and bowel control while playing a crucial role in sexual function.

But their job doesn’t stop there. The pelvic floor is also key to your body’s core stability. Together with your diaphragm, deep abdominal muscles, and back muscles, it helps maintain posture and control intra-abdominal pressure. 

>My doctor explained that having a strong pelvic floor means more than avoiding leaks—it impacts everything from feeling steady while lifting or bending to enjoying pain-free, confident sex,” says Meera* 34, housewife. “ It’s one of those things you don’t realise you rely on until it needs attention!

[Female pelvic floor muscle - 3D animation](https://www.youtube.com/watch?v=q0_JAoaM6pU )

Anatomy 101: The Pelvic Floor at a Glance

As women age, the pelvic floor is subjected to wear and tear from various life events and body changes:
- **Pregnancy and childbirth**: The weight of a growing baby and the strain of delivery can stretch and weaken these muscles.
- **Hormonal changes**: Declining estrogen levels during perimenopause and menopause can reduce the elasticity and strength of pelvic tissues.
- **Lifestyle factors**: Obesity, heavy lifting, or prolonged sitting can strain the pelvic floor.
- **Ageing**: Like other muscles, the pelvic floor loses tone and strength with time if not exercised.

Without proper care, these changes can lead to various pelvic floor dysfunctions that may disrupt your daily life.

How the Pelvic Floor Changes Over Time

The results can be frustrating, painful, or even debilitating when the pelvic floor muscles lose their ability to contract and relax effectively. Some common signs include:

1. Stress Urinary Incontinence (SUI):
[One in three adult women](https://my.clevelandclinic.org/health/diseases/22262-stress-incontinence) will experience stress urinary incontinence (SUI) at some stage in their lives. It happens when the pelvic floor muscles, which generally tighten to counteract pressure on the bladder, are too weak to hold back urine. Simple actions like sneezing, coughing, or brisk walking can become anxiety-inducing moments.

2. Overactive Bladder (OAB):
The bladder muscles become too active, contracting before the bladder is full. This leads to a sudden, uncontrollable urge to urinate, frequent trips to the bathroom, and disrupted sleep patterns. Many women feel like their bladder has taken over their day (and night).

3. Pain During Sex:
For some women, intimacy becomes a source of discomfort rather than connection. Pain during sex often stems from tension in the pelvic floor muscles, which may feel tight or strained. This tension can create a sensation of pressure or even sharp pain, making what should be a pleasurable experience feel frustrating and isolating. 

4. Chronic Back or Pelvic Pain:
Do you ever feel a persistent ache in your lower back or a heavy, dragging sensation in your pelvis? Weak or overworked pelvic floor muscles are often the culprits. Because these muscles are part of your body’s core, their dysfunction can strain surrounding areas, leading to chronic discomfort. 

5. Organ Prolapse:
A feeling of heaviness or bulging in your pelvic area can be alarming, almost like something is “out of place. Pelvic organ prolapse (POP) is common, affecting 40–50% of women. It occurs when weakened pelvic floor muscles can no longer support the bladder, uterus, or bowel, causing them to shift downward. Everyday activities like standing for long periods, lifting objects, or even coughing can worsen the sensation.

Although these issues may sound alarming, you can take steps to prevent them before symptoms even begin. Pelvic floor exercises can deliver impactful results, empowering you to feel in control at any age. Let’s dive into how to do them and seamlessly add them to your routine.


Symptoms of Pelvic Floor Dysfunction

Pelvic floor exercises, often called Kegels, are a powerful tool for improving and maintaining pelvic health. They help prevent issues like urinary leaks, pelvic organ prolapse, and even improve core strength. 

The best part? They’re easy to do once you get the hang of them. Here’s how to get started and make them part of your daily routine.

**Step 1: Find Your Pelvic Floor Muscles**

Before you can start exercising, it’s important to locate the right muscles. Here are two simple ways to identify them:

- Method 1: Try to stop the flow of urine midstream (but just as a test). The muscles you use to do this are your pelvic floor muscles.
- Method 2: Imagine tightening the muscles that stop you from passing gas. These are the same pelvic muscles you’ll be working.

**A Quick Tip**
Don’t make it a habit to stop your urine flow regularly, as this can lead to bladder issues over time. Use this method only for identification purposes.

**Step 2: How to Perform Kegel Exercises**

Once you’ve identified your pelvic floor muscles, it’s time to start exercising.

**1. Basic Kegels:**
- Tighten your pelvic floor muscles and hold the contraction for 3–5 seconds.
- Fully relax for the same amount of time (3–5 seconds).
- Repeat this 10 times for one session.
- Aim to do three sessions per day—morning, afternoon, and evening.

**2. Progression for Strength:**
- As your muscles get stronger, increase the duration of the hold to 10 seconds, followed by a 10-second relaxation.
- Gradually add more repetitions as it becomes easier.

**3. Quick Flicks for Urgency:**
- Rapidly squeeze and relax the muscles several times in a row.
- This technique is especially helpful for controlling sudden urges to urinate.


**Step 3: Best Practices for Success**

**Start Simple**: If you’re new to these exercises, begin while lying down—it’s easier to focus without the added challenge of gravity. As you improve, practice in sitting and standing positions to train the muscles for different activities.

**Stay Focused**: Make sure you’re only engaging your pelvic floor muscles. Avoid squeezing your thighs, stomach, or buttocks.

**Breathe Naturally**: Don’t hold your breath during contractions. Relax and breathe normally to avoid straining your muscles.

**Don’t Overdo It**: Too much of a good thing can backfire. Stick to the recommended repetitions, as overworking these muscles can cause fatigue and even increase leakage.

**Step 4: Track Your Progress**

What to Expect: With regular practice, you should notice small improvements in about 4–6 weeks. Significant changes, like better bladder control or less urgency, may take up to 3 months.


**Step 5: When to Get Professional Help**

If you’re unsure whether you’re doing the exercises correctly or if you’re not noticing results, don’t hesitate to seek help from a gynaecologist or pelvic floor physical therapist. These specialists can:

- Teach you the right techniques.
- Use tools like biofeedback to track your muscle activity.
- Tailor a program to address your specific needs, whether it’s strengthening weak muscles or relaxing overly tight ones.


A Simple Guide to Pelvic Floor Exercises

While Kegels are a cornerstone of pelvic floor exercises, there’s much more you can do to support your pelvic health. 

**Core-Strengthening Exercises**
Consider adding these exercises to your routine:

**Squats**: Engage your glutes and core while keeping your pelvic floor muscles active. Squats help strengthen the entire lower body while supporting pelvic health.

**Bridges**: Lie on your back, knees bent, and lift your hips toward the ceiling. This move activates the glutes, core, and pelvic floor simultaneously.

**Yoga Poses**: Child’s Pose: A gentle stretch that relaxes the pelvic floor and reduces tension.
Happy Baby: A pose that stretches and releases tight pelvic floor muscles while calming the mind.

**Pilates**: Known for its focus on core engagement, Pilates exercises like the “Pelvic Curl” or “Hundred” integrate pelvic floor strengthening with overall core stability.

**Relaxation Techniques**

Not all pelvic floor issues stem from weakness; some result from tension or overactivity. Relaxation techniques can help release tight muscles and restore balance:

- Practice diaphragmatic breathing, inhaling deeply, expanding your abdomen, and exhaling fully. This reduces pelvic tension and calms the nervous system.
- Guided meditations or body scans can help you become more aware of and consciously relax your pelvic floor.

**Lifestyle Adjustments**

Small, consistent changes in your daily habits can make a significant difference in pelvic health:
Maintain a healthy weight, eat fibre-rich foods to prevent constipation, use proper lifting techniques to avoid strain, and stay active with low-impact exercises like walking or swimming to support your pelvic floor and core strength.





Beyond Kegels: A Holistic Approach to Pelvic Floor Health

Pelvic floor exercises are a simple habit that can make a big difference in your quality of life. Whether it’s preventing leaks, improving your posture, or even enhancing your intimate experiences, these small daily efforts can empower you to feel more in control of your body—at any age. Give it a try, and let the results speak for themselves!

Why It’s Worth the Effort

1. The pelvic floor supports essential functions like bladder control, bowel movements, and sexual health and plays a vital role in core stability.
2. Weak or tight pelvic floor muscles can lead to stress urinary incontinence, overactive bladder, pain during sex, chronic pelvic pain, and pelvic organ prolapse.
3. Regular pelvic floor exercises, such as Kegels, can prevent or manage symptoms, strengthen core muscles, and enhance confidence and comfort in daily life.
4. Beyond Kegels, activities like yoga, Pilates, deep breathing, and lifestyle changes (like maintaining a healthy weight and eating fibre-rich foods) support overall pelvic health.
5. With consistent practice, noticeable improvements can be seen in 4–6 weeks, and additional help from a pelvic floor therapist can tailor solutions for individual needs.


Table of Contents

Table of Contents