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PCOD and PCOS blog featured image.jpg

PCOD and PCOS are among the most common hormonal disorders affecting women today. Yet, they’re often misunderstood, misdiagnosed, or used interchangeably, even though they’re quite different in their effects on the body. Both disrupt hormonal balance and reproductive health, but the intensity, symptoms, and long-term effects vary. Understanding these differences is the first step to managing them effectively.<h2 id="what-exactly-is-pcod">What Exactly Is PCOD? </h2>Polycystic Ovarian Disease (PCOD) is a functional ovarian disorder where the ovaries produce partially mature eggs that can form small cysts. Androgen levels may be mildly elevated, leading to symptoms such as irregular periods, acne, and hair changes. <a target="_blank" rel="noopener noreferrer nofollow" href="https://d1wqtxts1xzle7.cloudfront.net/106800054/Optimizing_Polycystic_Ovarian_Disorder_PCOD_Treatment_with_Personalized_Lifestyle_and_Nutrition_Strategies-libre.pdf?1697872294=&amp;response-content-disposition=inline%3B+filename%3DOptimizing_Polycystic_Ovarian_Disorder_P.pdf&amp;Expires=1760523526&amp;Signature=cdT~GleSCdbeOmXbJOwiGD2G2waAv4C2Z-zvT-V~z7SsBE2-mQMDM9-A4P2pRUFXpQeNNYgxt3zzNPeWk-LqF8zCC9rfPabAms4eco0mhmD3emRjjZBMHuPBQywDJexvk0PJfXHWYk1vMsdLLT7mcTkfdG9joJcI80fQBMUb3BKh-~h~uKTPabh0MVK4h2v9aJFz9GcT-AtDHAEFoagbJX0rmxqaYQ-1f30buM6rsscR0xLGYZZKbNqu4TA5AcInTo5u3I5Y2lVK-eDaX4TGd5hk7TgNUjaG1VWw-5pohVkkWyTP-2z0C-trAPDT~Mxlkv1SJuD2luBobT22OFWBxw__&amp;Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA">PCOD is often influenced by lifestyle factors</a> like poor diet, stress, or lack of exercise. Fertility is usually not severely affected, and natural conception is possible with lifestyle adjustments.<h2 id="what-is-pcos-and">What Is PCOS and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.unicef.org/india/stories/do-pcod-and-pcos-mean-same-thing-or-are-they-different">How Is It Different</a>? </h2><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.ncbi.nlm.nih.gov/books/NBK459251/">Polycystic Ovary Syndrome (PCOS)</a> is a more serious endocrine and metabolic disorder affecting the entire hormonal system. High androgen levels interfere with ovulation, causing eggs to remain trapped as cysts in the ovaries. PCOS is strongly linked to insulin resistance, weight gain, and a higher risk of type 2 diabetes and cardiovascular issues. Fertility can be affected due to disrupted ovulation, and symptoms are often more pronounced than in PCOD.In short:<ul class="list-disc mx-5"><li>PCOD is more common and manageable.</li><li>PCOS is a deeper hormonal and metabolic imbalance that needs long-term attention.<img height="400" width="1200" class="" src="https://media.savikalpa.com/storage/v1/object/public/media/pcod-vs-pcos-differences-blog-infographic.jpg" alt="cmguiap0h016jkzwhda8gh9nb"></li></ul><h2 id="common-signs-and-symptoms">Common Signs and Symptoms</h2>Though the symptoms overlap, their severity differs. Some women may have mild PCOD symptoms, while others with PCOS face more pronounced metabolic and reproductive issues.<h2 id="key-symptoms-include">Key symptoms include:</h2><ul class="list-disc mx-5"><li>Irregular or absent periods</li><li>Heavy or scanty bleeding during menstruation</li><li>Weight gain, especially around the abdomen</li><li>Excess facial and body hair (hirsutism)</li><li>Persistent acne and oily skin</li><li>Hair thinning or hair loss on the scalp</li><li>Fatigue and mood swings</li><li>Difficulty conceiving</li><li>Dark, velvety skin patches (a sign of insulin resistance)</li></ul>If two or more of these symptoms persist for months, consulting a gynaecologist is suggested, and a hormonal profile and pelvic ultrasound are done.<img height="400" width="1200" class="" src="https://media.savikalpa.com/storage/v1/object/public/media/signs-and-symptoms-for-pcos-pcod-blog-infographic.jpg" alt="cmgui72pv016ikzwh7m945rr7"><h2 id="the-root-causes">The Root Causes</h2>While genetics play a role, PCOD and PCOS are largely triggered by lifestyle and environmental factors:<ul class="list-disc mx-5"><li>High stress levels: Stress increases cortisol, which disrupts ovulation and hormonal balance.</li><li>Poor diet: Excess sugar, refined carbs, and processed foods spike insulin and androgen levels.</li><li>Sedentary habits: Lack of movement worsens insulin resistance.</li><li>Sleep disturbances: Poor sleep affects reproductive and metabolic hormones.</li><li>Environmental toxins: Endocrine disruptors from plastics, pesticides, and cosmetics can mimic hormones and cause an imbalance.</li></ul><h2 id="managing-pcod-and-pcos-naturally">Managing PCOD and PCOS Naturally</h2>While medical supervision is essential, the foundation of recovery lies in lifestyle correction.While medical guidance is important, true healing begins with understanding your body and restoring balance, something both Ayurveda and modern integrative therapies emphasise. PCOD and PCOS are not just hormonal disorders; they’re signs of deeper imbalances in metabolism, digestion, and stress regulation. By combining the wisdom of Ayurveda with mindful lifestyle choices, women can manage symptoms more effectively and support long-term hormonal harmony.<h2 id="start-with-a-good-diet">Start with a good diet</h2>Food acts as medicine, directly influencing hormonal rhythm and overall metabolism. A balanced, low-glycemic diet rich in whole grains, millets, lentils, and leafy greens helps stabilise blood sugar levels and reduce insulin resistance. Healthy fats such as sesame seeds, flaxseeds, ghee, avocado, and nuts nourish hormone production, while protein-rich foods like paneer, legumes, and sprouts support steady energy levels and improved insulin balance. Refined sugar, processed foods, and excess dairy tend to aggravate Kapha and promote inflammation, so they are best kept minimum. Herbal teas made with spearmint, cinnamon, or fenugreek gently lower androgen levels and enhance insulin sensitivity, promoting hormonal harmony.<h2 id="staying-active">Staying active </h2>Staying active helps regulate energy and improve insulin sensitivity. A mix of movement and mindfulness works best around 30-45 minutes of moderate activity, such as brisk walking, cycling, yoga, or swimming, which keeps metabolism balanced. Strength training aids fat metabolism, while yoga helps calm the nervous system and reduce cortisol levels. Movements that ground the body while strengthening it bring both physical and emotional stability.<h2 id="rest-and-recovery">Rest and recovery </h2>Sleep is when the body resets hormonal equilibrium, and irregular sleep patterns can worsen insulin resistance and mood fluctuations. Maintaining a consistent sleep schedule, sleeping early, and avoiding screens at least half an hour before bedtime support better rest.&nbsp;<a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11805180/">Ayurvedic rituals like Abhyanga</a>, a warm oil massage before bed, relax the nervous system and encourage deeper, restorative sleep. It can be deeply restorative for women with PCOD and PCOS. Traditionally done with sesame oil, this practice improves circulation, balances Vata dosha, and soothes an overactive nervous system. The warmth of the oil calms stress hormones, helping the body move from a “fight or flight” state into one of repair and rest. Regular Abhyanga also supports lymphatic drainage, helping flush out toxins that burden hormonal and metabolic pathways.<h2 id="stress-management">Stress management </h2>Managing stress is essential, as it silently disrupts reproductive and metabolic balance. Elevated cortisol levels interfere with hormonal function, making symptom management more difficult. Simple mindfulness practices such as meditation, journaling, or time in nature help regulate stress. Morning sunlight exposure supports melatonin and reproductive hormone balance. <a target="_blank" rel="noopener noreferrer nofollow" href="https://shop.savikalpa.com/collections/shunyata/products/shunyata-period-pain-relief">Natural cannabinoid-based medications</a> can also aid relaxation, improve sleep quality, and regulate the body’s endocannabinoid system, an internal network that plays a key role in managing stress, mood, and reproductive health.<h2 id="healthy-gut">Healthy gut </h2>Gut health deeply influences hormonal balance. A <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9998696/">healthy gut microbiome</a> supports digestion, metabolism, and detoxification, which are all essential for managing PCOS. Including fermented foods such as curd, kanji, or homemade pickles, along with fibre-rich ingredients like oats, bananas, and greens, strengthens the gut ecosystem. Avoiding processed foods and unnecessary antibiotics helps maintain healthy gut bacteria and reduce inflammation.<h2 id="in-the-long-run">In the Long Run</h2>Both PCOD and PCOS remind us to pause, realign, and care for the body with patience. With consistent habits like nourishing food, mindful movement, adequate rest, and stress management, our hormonal health can gradually be restored. Healing is not about strict rules or temporary fixes but about creating a lifestyle that respects the body’s natural rhythm. When balance is nurtured through awareness and consistency, the body finds its way back to harmony.Read More:<ul class="list-disc mx-5"><li><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/understanding-womens-health">Understanding Women’s Health</a></li><li><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/the-role-of-the-endocannabinoid-system-in-dysmenorrhea">The Role of the Endocannabinoid System in Dysmenorrhoea</a></li><li><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-causes-migraine-in-women">What Causes Migraine in Women?</a></li></ul>

PCOD and PCOS are among the most common hormonal disorders affecting women today. Yet, they’re often misunderstood, misdiagnosed, or used interchangeably, even though they’re quite different in their effects on the body. Both disrupt hormonal balance and reproductive health, but the intensity, symptoms, and long-term effects vary. Understanding these differences is the first step to managing them effectively.

Polycystic Ovarian Disease (PCOD) is a functional ovarian disorder where the ovaries produce partially mature eggs that can form small cysts. Androgen levels may be mildly elevated, leading to symptoms such as irregular periods, acne, and hair changes. 

PCOD is often influenced by lifestyle factors

 like poor diet, stress, or lack of exercise. Fertility is usually not severely affected, and natural conception is possible with lifestyle adjustments.

 is a more serious endocrine and metabolic disorder affecting the entire hormonal system. High androgen levels interfere with ovulation, causing eggs to remain trapped as cysts in the ovaries. PCOS is strongly linked to insulin resistance, weight gain, and a higher risk of type 2 diabetes and cardiovascular issues. Fertility can be affected due to disrupted ovulation, and symptoms are often more pronounced than in PCOD.

Though the symptoms overlap, their severity differs. Some women may have mild PCOD symptoms, while others with PCOS face more pronounced metabolic and reproductive issues.

If two or more of these symptoms persist for months, consulting a gynaecologist is suggested, and a hormonal profile and pelvic ultrasound are done.

While genetics play a role, PCOD and PCOS are largely triggered by lifestyle and environmental factors:

While medical supervision is essential, the foundation of recovery lies in lifestyle correction.

While medical guidance is important, true healing begins with understanding your body and restoring balance, something both Ayurveda and modern integrative therapies emphasise. PCOD and PCOS are not just hormonal disorders; they’re signs of deeper imbalances in metabolism, digestion, and stress regulation. By combining the wisdom of Ayurveda with mindful lifestyle choices, women can manage symptoms more effectively and support long-term hormonal harmony.

Food acts as medicine, directly influencing hormonal rhythm and overall metabolism. A balanced, low-glycemic diet rich in whole grains, millets, lentils, and leafy greens helps stabilise blood sugar levels and reduce insulin resistance. Healthy fats such as sesame seeds, flaxseeds, ghee, avocado, and nuts nourish hormone production, while protein-rich foods like paneer, legumes, and sprouts support steady energy levels and improved insulin balance. Refined sugar, processed foods, and excess dairy tend to aggravate Kapha and promote inflammation, so they are best kept minimum. Herbal teas made with spearmint, cinnamon, or fenugreek gently lower androgen levels and enhance insulin sensitivity, promoting hormonal harmony.

Staying active helps regulate energy and improve insulin sensitivity. A mix of movement and mindfulness works best around 30-45 minutes of moderate activity, such as brisk walking, cycling, yoga, or swimming, which keeps metabolism balanced. Strength training aids fat metabolism, while yoga helps calm the nervous system and reduce cortisol levels. Movements that ground the body while strengthening it bring both physical and emotional stability.

Sleep is when the body resets hormonal equilibrium, and irregular sleep patterns can worsen insulin resistance and mood fluctuations. Maintaining a consistent sleep schedule, sleeping early, and avoiding screens at least half an hour before bedtime support better rest. 

, a warm oil massage before bed, relax the nervous system and encourage deeper, restorative sleep. It can be deeply restorative for women with PCOD and PCOS. Traditionally done with sesame oil, this practice improves circulation, balances Vata dosha, and soothes an overactive nervous system. The warmth of the oil calms stress hormones, helping the body move from a “fight or flight” state into one of repair and rest. Regular Abhyanga also supports lymphatic drainage, helping flush out toxins that burden hormonal and metabolic pathways.

Managing stress is essential, as it silently disrupts reproductive and metabolic balance. Elevated cortisol levels interfere with hormonal function, making symptom management more difficult. Simple mindfulness practices such as meditation, journaling, or time in nature help regulate stress. Morning sunlight exposure supports melatonin and reproductive hormone balance. 

 can also aid relaxation, improve sleep quality, and regulate the body’s endocannabinoid system, an internal network that plays a key role in managing stress, mood, and reproductive health.

Gut health deeply influences hormonal balance. A 

 supports digestion, metabolism, and detoxification, which are all essential for managing PCOS. Including fermented foods such as curd, kanji, or homemade pickles, along with fibre-rich ingredients like oats, bananas, and greens, strengthens the gut ecosystem. Avoiding processed foods and unnecessary antibiotics helps maintain healthy gut bacteria and reduce inflammation.

Both PCOD and PCOS remind us to pause, realign, and care for the body with patience. With consistent habits like nourishing food, mindful movement, adequate rest, and stress management, our hormonal health can gradually be restored. Healing is not about strict rules or temporary fixes but about creating a lifestyle that respects the body’s natural rhythm. When balance is nurtured through awareness and consistency, the body finds its way back to harmony.

PCOD and PCOS: Symptoms, Causes, Natural Solutions for Hormonal Balance

understanding women’s health blog featured image

Women’s health encompasses much more than just reproductive or pregnancy-related health. It covers every stage of a woman’s life, from her first period in puberty to the transition through menopause and healthy ageing beyond. It encompasses physical health, emotional balance, hormonal fluctuations, and social factors that collectively impact overall well-being. This blog covers the key aspects of women’s health, from common conditions and their symptoms to possible complications, diagnosis and treatment options, and practical steps for prevention and self-care, enabling women to better understand and take charge of their health.

FAQ - What does women’s health include?

It spans from puberty to menopause and beyond, covering physical, emotional, and hormonal well-being.

Women’s health issues are widespread and incredibly diverse, affecting women across all ages and regions. Conditions like PCOS, PCOD, endometriosis, anaemia, and irregular periods are among the most common challenges faced by Indian women today. Infertility too is rising, with hormonal imbalances and reproductive conditions playing a key role. Beyond these, millions of women in India struggle with menopause-related discomfort, breast and cervical cancers, osteoporosis, and mental health issues such as anxiety and postpartum depression.

FAQ - How common are women’s health issues?

Women’s health issues are very common, with conditions like PCOS, anaemia, and endometriosis affecting tens of millions.

Dysmenorrhea, or painful periods, is remarkably common as it affects up to 90% of women of reproductive age, with about 15% experiencing severe disruptions to daily activity. Irregular or heavy menstrual bleeding may indicate underlying issues such as fibroids, PCOS, or endometriosis, making menstrual health an important diagnostic gateway.

PCOS (Polycystic Ovarian Syndrome) is one of the 

, affecting 8–13% of women of reproductive age worldwide, with 10–20% prevalence reported in India. Alarmingly, up to 70% remain undiagnosed. Unlike PCOD (Polycystic Ovarian Disease), which primarily refers to ovarian cysts with milder symptoms, PCOS is a systemic condition marked by irregular cycles, insulin resistance, and fertility challenges, alongside a 2–3x higher risk of type 2 diabetes and cardiovascular disease.

 during their reproductive years, most commonly diagnosed between ages 25 and 40. It occurs when tissue similar to the uterine lining grows outside the uterus, leading to severe cramps, chronic pelvic pain, and sometimes infertility.   Because symptoms are often mistaken for “normal period pain,” many women face an average 7–10 year delay in diagnosis, during which the condition can worsen and significantly affect quality of life. To note, endometrial tissue growth can also occur outside the uterine cavity, with tissue similar to the endometrium (uterine lining) found affecting organs like the bladder or bowel.

 of reproductive age, with female-factor infertility contributing to about 40–50% of cases. Causes are often linked to endometriosis, PCOS, and uterine abnormalities. In India, infertility rates are estimated at 10–14% of couples, with higher prevalence in urban areas.

Breast cancer is the most common cancer in women, accounting for 1 in 8 female cancer cases globally, with 2.3 million diagnoses in 2020 alone. Cervical cancer ranks as the 

, with 90% of new cases occurring in low- and middle-income countries. Regular screening can prevent up to 90% of cervical cancer cases. Preventive measures, including breast self-exams, mammograms, HPV vaccination, and Pap smears, play a pivotal role in early detection and improving outcomes.

Menopause typically occurs between the ages of 45–55. Perimenopause, the transition phase, often brings hot flashes, mood instability, and sleep challenges. While dramatic portrayals dominate social media, evidence-based care, hormonal or otherwise, can ease the transition effectively.

Women are more vulnerable to anxiety, depression, and stress-related conditions, often linked to hormonal changes and the many roles they balance in daily life. In India, nearly 1 in 5 women experience postpartum depression after childbirth, yet it often goes unrecognised and untreated. Mental health challenges also peak during phases like menopause or caregiving years, when emotional and physical demands are high. Studies show that women are almost 

twice as likely as men to develop depression

, highlighting the urgent need to treat mental health as a core part of women’s overall well-being rather than a secondary concern.

 affects nearly one in two women in the country, and almost half of all pregnant women, often leading to fatigue, weakness, and pregnancy-related complications. A nutrient-rich diet with iron and folate, paired with routine screening, helps prevent complications.

Surging interest in pelvic floor therapy reflects growing awareness of conditions like stress incontinence, pelvic pain, and postnatal pelvic dysfunction. Similarly, STIs, contraception, and sexual health are areas of persistent search interest, which underscores the need for open, confidential, and accurate care.

10. Cardiovascular Disease & Chronic Illness

Heart disease remains the leading cause of death for women worldwide yet, often receives insufficient attention. Women with PCOS face a 2–3x higher risk of hypertension and metabolic syndrome, while anaemia increases risks of heart failure and chronic fatigue.

Women’s health concerns manifest in many ways, often dismissed as “normal.” Recognising symptoms early helps prevent complications.

FAQ- What symptoms should women never ignore?

Severe period pain, chronic fatigue, mood swings, or unexplained weight changes.

Risks & Complications If Left Unaddressed

Neglecting women’s health issues can create long-term damage, both physical and emotional:

Timely recognition, preventive care, and medical consultation are critical for breaking this chain.

FAQ - What are the biggest risks of neglecting women’s health?

Fertility issues, chronic pain, heart disease, and late cancer detection.

Accurate diagnosis begins with a holistic evaluation that considers both medical tests and lifestyle factors. Doctors typically start with a detailed clinical assessment, which includes reviewing medical history, tracking menstrual patterns, and performing a physical examination. 

 such as ultrasounds or MRI scans are then used to identify conditions like fibroids, ovarian cysts, or endometriosis. Laboratory investigations often follow, measuring hormone levels, blood sugar, iron status, and, when necessary, tumour markers. In more complex cases, procedures like biopsies or laparoscopic surgery can provide a definitive diagnosis, especially for cancers or endometriosis.

Managing women’s health often requires a combination of conventional medical care and supportive holistic approaches. Doctors may recommend medications such as pain relievers, hormone therapy or birth control pills to regulate cycles, ease cramps, or manage conditions like PCOS and endometriosis. In more severe cases, surgical interventions ranging from minimally

 invasive laparoscopic procedures to hysterectomy

 may be necessary for fibroids, endometriosis, or cancer-related concerns.

Alongside these conventional strategies, lifestyle interventions remain an important foundation. Maintaining a balanced diet, engaging in regular physical activity, practising restorative sleep, and managing stress through yoga, meditation, or breathing exercises can significantly improve overall well-being.

Nutritional and natural supplements, such as omega-3 fatty acids, magnesium, vitamin B complex, and herbal remedies like turmeric, ginger, and ashwagandha, are often used to reduce inflammation, ease menstrual cramps, and support hormonal balance. In addition, 

 are emerging as promising options for chronic pelvic pain, severe menstrual cramps, endometriosis-related discomfort, dyspareunia and mood imbalances. These plant-based compounds can serve as supportive therapies, complementing conventional treatment approaches.

Equally important is mental health support through counselling, peer groups, or mindfulness practices, which can help women manage the emotional toll of chronic symptoms or life-stage transitions.

FAQ - How can women manage their health better?

Through early diagnosis, preventive care, lifestyle changes, and holistic treatments.

Women’s health is not a single chapter; it is a lifelong story woven through every stage of life. Addressing women’s health requires more than treating individual symptoms. It calls for a holistic approach that combines preventive care, natural supplements, lifestyle changes, and emotional support. Equally important is creating a culture that removes stigma, encourages early diagnosis, and empowers women to make informed choices about their bodies and health.

Understanding Women’s Health

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Our climbing community honed their indoor skills, improving grip, strength and focus while challenging themselves in a motivating and high energy environment.

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Bloc City

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An energetic and fun session for the Savikalpa's community to increase strength, improve their cardiovascular health and enhance balance.

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Trampoline Workout 2

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The Savikalpa's community practicing yoga postures to ease stress, relax the body and restore balance.

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Savikalpa Sanchaar Podcast's (Women Health and Wellnes) feature image

podcast womens health and wellness

Dr. Neema Sharma, senior obstetrician & gynaecologist at Fortis, Vasant Kunj, discusses women’s health and wellness with our host, Diya Zurail. Learn more as we uncover everything from periods and PMS to PCOS and menopause.

Shunyata Migraine Relief Roll-On | Target Headache & Migraine Discomfort | 10ml

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Shunyata Migraine Relief Roll-On | Target Headache & Migraine Discomfort | 10ml

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