PCOS- Things You Must Know About

 Polycystic ovary syndrome (PCOS) 

It is a hormonal disorder common among women of reproductive age condition that affects hormone levels. Most of the symptoms of PCOS are caused by higher-than-normal levels of certain hormones called- Androgens. 

A high level of insulin is also there- Insulin resistance is when the body's cells do not respond normally to insulin and blood levels become higher than normal.

https://nabtahealth.com/

Serum androgen concentration is high in women with the polycystic ovary syndrome

Some key Clinical features of PCOS

1.     Ovulatory and Menstrual Dysfunction.

2.     Hyperandrogenism -high levels of androgens in females.

3.     Acne on the face, chest, and upper back. 

4.     Polycystic ovaries.

5.     Hirsutism - abnormal hair growth on the face, chin, or parts of the body.

Role of lifestyle modification in the management of PCOS

Overweight and obesity are common in polycystic ovary syndrome (PCOS). Obesity, particularly central obesity-is strongly indicated as a cause of insulin resistance, a central feature of PCOS. 

The prevalence of obesity is reaching epidemic proportions in many developed countries, and this increase is of particular concern in adolescent women. Obesity worsens both the metabolic and endocrine functions in the body and may decrease the response to treatment. 

In the short term, weight reduction improves both metabolic and endocrine systems.  Lifestyle modification with modest weight loss goals of 5-10% appears to be equally effective in restoring fertility and may be more compatible with long-term success. High-fiber foods help in managing insulin resistance by slowing down digestion and reducing the impact of sugar on the blood.

https://www.befitandfine.com/

Obesity and lifestyle management in PCOS

Polycystic ovary syndrome is frequently associated with obesity, with at least 50% of women with polycystic ovary syndrome demonstrating overweight or obesity by body mass index >25 or >30 kg/m. 

Overweight and obesity impact the clinical reproductive and metabolic features of the body. Long-term complications of obesity such as cardiovascular risk and diabetes, as well as those in reproductive function, are significantly improved by lifestyle modification. 

Weight reduction is difficult to achieve, but over the long term and with programs designed for a modest reduction in overall body weight (5% to 10%) with improvements in fitness are as effective as severe weight reduction in reducing metabolic disease and improving ovulatory potential. Further research is needed into the best approach for successful interventions that result in long-term sustained weight loss.

Role of Physiotherapist in PCOS

•  Lifestyle modification, including increased physical activity, is the first-line approach in managing PCOS.

•  Exercise is the best therapeutic and supportive management in PCOS patients to reduce the risk of infertility.

•  Exercise restores fertility and quality of life.

•  Resistance exercise training, improved muscle strength, tone to protect joints, and maintaining flexibility and balance.

•  Endurance exercise also increases capillary density and improved blood flow to skeletal muscle.

•  Aerobic exercise reduces the risk of obesity, heart disease, high blood pressure, and diabetes.

A physiotherapist takes you through all this and prepares a tailored program to suit your body and goals.

                      

Ankylosing Spondylitis: Do you really Know about it?

Ankylosing spondylitis may be a sort of arthritis that causes inflammation and damage within the sacroiliac joints between the spine and therefore the pelvis. It can also affect other areas of the spine and other joints, like the knee. 

Eventually, inflamed spinal joints can become fused, or joined together so that they can't move independently. The word spondylitis refers to inflammation of the spine; ankylosis means fusion or the melding of two bones into one.

https://creakyjoints.org/

Ankylosing spondylitis is relatively rare. It affects about 1 in 1,000 people. It may run in families, although its cause isn't understood. It most commonly strikes otherwise healthy young men. 

Men get this condition 10 times more often than women. The disorder most frequently appears between the ages of 20 and 40 but can develop in children.

How to Identify?

https://images.ctfassets.net/

Expected Duration

In many cases, ankylosing spondylitis is mild and may go undiagnosed for years. However, it is a lifelong problem and There is no way to prevent ankylosing spondylitis.

Is there any Treatment for AS?

https://images.ctfassets.net/

Does Physical therapy Work?

•   An exercise program is particularly important for these patients to maintain functional spinal outcomes.
The goal of exercise therapy is to maintain the mobility of the spine and involved joints for as long as possible and to prevent the spine from stiffening in an unacceptable kyphotic position.

•   A strict regimen of daily exercises, which include positioning, spinal extension exercises, breathing exercises, and exercises for the peripheral joints, must be followed. Several times a day, patients should lie prone for 5 minutes, and they should be encouraged to sleep prone or supine on a hard mattress and avoid the side-lying position. Swimming is the best routine sport.

A physiotherapist will develop an exercise routine for you that probably will include range-of-motion and stretching exercises to assist the spine remain flexible. Abdominal and back exercises can assist you to maintain good posture so you'll be less likely to stoop forward.

Swimming is an especially good exercise because it's going to be easier to maneuver stiff, painful areas within the water. Biking also tends to be an honest exercise for people with Marie-Strumpell disease. Avoid any activities that would put an excessive amount of stress on your back. For example, jogging may cause back pain to go to pot because jogging puts more pressure on spinal joints.

Hot baths, heat, and massage can help to alleviate pain. If you can, sleep on your back on a firm mattress and use a little pillow or none in the least.

Because Marie-Strumpell disease can affect the bones of the skeletal structure, your lung capacity can become restricted. Breathing exercises can help maintain your lung capacity. If you smoke, quitting should be a priority.

Even with the simplest treatment, some people will develop a fused spine, but most people can still function. At some point, a brace or other devices, such as a corset, cane, or joint splints, may help. If other organs are involved, like your heart or eye, you'll need to see a specialist, and should need additional treatment and monitoring.
For example, an individual with Marie-Strumpell disease may have a pacemaker if his or her heart is affected.

Does Surgery Works?

As with other forms of arthritis, surgery may be considered as a last resort when other therapies do not work well enough.

When To Call a Professional?

Contact a health care professional if you've got any symptoms of Marie-Strumpell disease, especially:

•       Back pain and stiffness that gets worse gradually over weeks or months

•       Early morning stiffness that improves when you take a warm shower or do light exercise, especially if this symptom lasts for weeks or months.

Prognosis

People with Marie-Strumpell disease usually undergo alternating periods where symptoms improve and worsen. These periods can't always be predicted.
With treatment, symptoms usually are often relieved or controlled so that you'll lead a traditional, productive life. However, even with treatment, you'll develop permanent posture and movement problems.

For Additional Information You May Visit:

Arthritis Foundation
http://www.arthritis.org

Spondylitis Association of America
http://www.spondylitis.org

Role of Diet and Exercise in Weight Loss

                       https://www.indiatvnews.com/

Weight Loss occurs when you lose more calories than you eat. There are many ways one can achieve that but the most sustainable one is through eating a healthy and balanced diet and exercising regularly.

Diet plays a pivotal role in weight loss but in today's world and age of social media one can get caught up in various fads which can result in weight loss but usually this loss is not sustainable.

And if we are not following any crash diet or cleanses or intermittent fasting and whatnot then we end up using various apps to count our calories which are again not something that will make a lifestyle change.

So there are some small changes that we all can make towards a healthier lifestyle which can be the following:

• Eating Breakfast of your choice whether eggs, oats, poha, or just some fruits can help reduce overeating at lunch or binge on something unhealthy before lunch.
  
  
• Swapping Dry fruits, nuts, or seeds for chips. Seeds such as chia, sunflower, pumpkin, flax, and sesame seeds are not only a healthier option to snack on for those that 4 pm hunger but are a great source of various nutrients.
  
  
• Drinking green tea, Kahwa, or any other herbal tea rather than coffee. Green tea and Kahwa has anti-oxidant properties.
  
  
• Eating Jaggery rather than ice-cream and candies whenever you are craving something sweet. 

https://www.medicalnewstoday.com/

Various studies have shown that to lose weight it's essential to do at least 30 -40 minutes of aerobic exercise three to four times a week, along with some moderate exercise such as brisk walking, riding a bicycle, etc with some strength training.

https://timesofindia.indiatimes.com/

                                  

Yoga is one form of physical activity that often gets overlooked by most of us when attempting to lose weight but various studies have shown that even the simplest asanas such suryanamaskar, Bhujungasana, trikonasana, vajrasana, etc can increase metabolic rate which can help in losing those extra kilos of weight. 

https://medium.com/

We must incorporate physical activities that we enjoy for sustained weight loss whether it's swimming, dancing, riding a bicycle, tennis, football, or any other sport.

It's incredibly important to keep in mind that the burning of calories through physical activity combined with reducing the number of calories one eats creates a calorie deficit which results in weight loss.

Safe Exercise Protocol for Beginners

https://images.app.goo.gl/EKuTeRncu8FLB9rW9

Regular exercise is one of the most important things one can do to maintain a healthy lifestyle. Exercising has plenty of benefits- such as maintaining good cardiovascular health and adequate weight, strengthening your bones and muscles, and improving your ability to do everyday activities.

Are you unsure about becoming active, or increasing the level of physical activity because of the fear of getting injured??

Then here is some great news for you:

Moderate-intensity aerobic activity, such as brisk walking, is safe for many people. If you have been physically inactive for a while, you may be wondering how to get started with exercise. Read along to get an understanding of a safe exercise protocol for beginners!

Before starting any fitness routine, it is important to warm-up. This could be done by jogging for 2-3 minutes or doing some arm swings and leg kicks. Then do some light stretching for the main muscle groups of the limbs and trunk.

Once you're warmed up, experts recommend three different types of exercises for overall physical fitness: cardiovascular activity, strength conditioning, and adaptability training.

1.Cardiovascular activity

https://pin.it/p4gzJIW

Start by doing aerobic activities like- walking or running for 20-30 minutes, four to five times a week. You can also perform high knee or skipping depending on your fitness level. Swimming is also a good aerobic exercise for older age groups.

2.Strength conditioning

https://pin.it/1XLxRxI

Start by doing one set of exercises targeting each of the main muscle groups. Perform 8 to 12 repetitions in one set. When you think you can handle more, gradually increase either the load (resistance), the number of repetitions, or the number of sets. 

To maximize the advantages, do strength training a minimum of twice every week. Never exercise the same part for 2 days during a row.

3.Flexibility training

https://in.pinterest.com/

It is recommended to do slow, sustained static stretches 3 to 4 times for main muscle groups. Each stretch should last at least 30 seconds. Perform these 3 to 4 times per week.

Few safety tips for beginners-

1. Stay Hydrated

Drinking fluids throughout the day is important for maintaining healthy hydration levels.

Maintaining hydration is necessary for optimal performance, especially when exercising in summers.

2. Adequate Nutrition

Consume a balanced diet that contains all food groups.

Carbs essentially provide fuel for instant energy during exercise. Proteins repair tissue damage, builds muscle mass, and thus improves muscle recovery after exercise.
While consuming healthy fats helps burn body fat and preserve muscle fuel, making energy last longer.

3. Warm-Up

It is essential to warm up before every workout to prevent injuries and improve muscle performance. You can start the workout with some aerobic exercises like arm swings, leg kicks, and walking lunges.

Alternatively, you can warm up by doing easy movements of the exercises you're going to do. For example, walk before you run.

4. Cool Down

Cooling down is important because it helps your body return to its normal state. Taking a few minutes to chill down can help restore the normal blood circulation and breathing patterns and even reduce the post-workout muscle soreness.
You can perform breathing exercises, light walking after aerobics, or stretching after resistance training.

So, if you have been neglecting exercises lately, due to any reason, just follow this super easy and safe exercise protocol to kickstart your journey towards a fitter and healthier version of yourself!

Do comment and let us know about your experiences or any query regarding physical health.