PCOS Enthusiast

PCOS Enthusiast It is a motivational ladies' group who are suffering from PCOS!!

01/07/2023

অনেক দিন ধরে মনটা ভালো নেই, কিছুতেই নিজেকে মোটিভেট করতে পার ছিলাম না কিছু লিখা, পোস্ট বা কনটেন্ট create করার। হটাৎ মনে হলে আমি নিজেকে যদি মোটিভেট না করি এগিয়ে যাওয়ার কেওই হয়তো আমাকে হেল্প করবে না।

বিদেশের লাইফ টা এতটাই হেল্পলেস যে নিজের ভাই, বোন বা হাসব্যান্ড কারোর এ টাইম হয় না আপনার মনের ভিতর কি যাচ্ছে টা বুঝার।

আমি ঠিক জানি না এই অভ্যাস টা কি আমার না আমার PCOS রিলেটেড, আমার নিজেকে অনেক টা ভিক্টিমাইজেড মনে হয়, আপনারা ও কি তাই অনুভব করেন??

আমি খুব স্বপ্ন নিয়ে এই পেজ টা খুলেছি যাতে আমার মতো যাদের একই সিচুয়েশন তাদের কে আমি মোটিভেট করতে পারি কিন্তু মাঝে মাঝে মানুষের জীবনে এরকম কিছু ঘটে যায় আপনার নিজেকে শান্তনা দেয়াটা খুব কঠিন হয়ে পরে।

সবাই normally কি করতে লাইক করেন যখন ইউ অরে ফিলিং লো??

কমেন্ট below⬇️

PCOS এন্থুসিয়াস্ট!

FERTILITY TIPS:PCOS emon ekta rogh ja weight gain, acne, irregular period theke shuru kore infertility cause kore.Kintu ...
23/05/2023

FERTILITY TIPS:

PCOS emon ekta rogh ja weight gain, acne, irregular period theke shuru kore infertility cause kore.

Kintu majority of the symptom apni control e ante paren just ektu lifestyle change dara.

Majority of the women with PCOS are overweight and by losing as little as 5-10% body fat can help to regulate your period and help you towards your fertility journey.

What I have done to regulate my cycle helped me greatly with my fertility journey. Here are few of them:

~ Firstly I lost about 7-10 kilo, by doing that I already started having regular period, a positive sign that you might be ovulating.

~ Secondly monitoring my sugar every 2 hour post meal. Your ideal blood sugar should be below 5.0 fasting state and post meal within 6.5.

~ Once you know what type of food help to maintain the sugar stick to that diet. I mostly opted for whole meal, protein and veg diet within portion control.

~ Exercising atleast 5 times a week for about 30 minutes a day.

~ Simple dinner by 7pm max. This helped me to maintain my fasting sugar as well.

~ Snacking: It helped me not to over eat, this should be inbetween meals but not less than 2 hour before your main meal. You need your sugar to come back to normal before you can eat your next snack or meal.

Bottom line you really need to focus a lot on yourself: your food intake, exercise, sleep and maintaining that normal sugar will take away half of your problem with PCOS.

Start practicing these habits and within months you can feel the difference yourself.

When you are happy, you can keep your surroundings happy too. Take care of yourself first!!

PCOS Enthusiast

21/05/2023

Deshi kinba bideshi style khabar, portion control apnake mathay rakhte hobe. Jodi mone hoy ektu beshi kheye fellam go for a walk post meal, it will help to lower your glucose level.

Breakfast should be the heaviest meal, followed by moderate at lunch and lowest, simpler food at dinner.

Ke ki khelen breakfast ar lunch e post in the comment section. Would love to give feedback❤️

PCOS Enthusiast

Weekend mani jerokom ghuraghuri, kichu bhalo mondo khawa dawa thik temni bidesher migrants der jonno reset button shamne...
20/05/2023

Weekend mani jerokom ghuraghuri, kichu bhalo mondo khawa dawa thik temni bidesher migrants der jonno reset button shamner week er jonno.

Akhon ashi amar next topic~ MEAL PLANNING!!

PCOS er boro shotru hocche Testosterone ja apnar shorir e inflammation, sugar spike, weight gain, acne ebong hair fall er karon.

Akhon ami kibhane ei Testosterone ke niyontrone ante pari? Amader khaddo talikay rakhte hobe beshi kore CRUCIFIED VEGETABLES: Brocoli, cauliflower, brussel sprouts, cabbage ebong bok choy type vegetables.

Weekend e meal prep jara korben tara obosshoi ei vegetable gulo apnar lunch ebong dinner e rakhte try korben pasha pashi bhalo mach o fol.

Amar ajker grocery shopping list e chilo: Avacado (healthy fat), brocoli (one of the best crucified vegetable), bok choy shoho aro nanan fruits ebong vegetable next week er meal prep er jonno.

Insha Allah apnara ei vegetable gulo add korun ebong shushtho thakun.

PCOS Enthusiast

When you suffer from Flu, all you need is hot tea and some spicy tomyum noodles to clear that congestion and headache🤒Th...
18/05/2023

When you suffer from Flu, all you need is hot tea and some spicy tomyum noodles to clear that congestion and headache🤒

This brings to my next topic~ PORTION CONTROL

Whenever you crave some Carb which is not entirely on the healthy scale pair it with some healthy sides and good protein. Eggs are great source of protein which helps to curb hunger and make you feel full for longer.

Now how do we portion control?

~ Use a small bowl to plate your food. It will help to control the portion and not let you over eat.

Tips: Dont torture yourself with only salad always. Monotonous food can make you lose interest towards healthy eating. As long as you portion it out with healthy sides and move afterwards your insulin should still behave.

Always remember problems are created to find solution to it.

Cheer up Cysters💕💕

PCOS Enthusiast

Random thoughts that haunt our mind🤔🤔Amar age jokhon 15-20 years chilo tokhon mone hoto 2 din na khelei amar next din oj...
17/05/2023

Random thoughts that haunt our mind🤔🤔

Amar age jokhon 15-20 years chilo tokhon mone hoto 2 din na khelei amar next din ojon 5 kg kome gese ar akhon ek mash tana roja rakhar por ojon mepe dekhi 1 kg kom....lol erokom random thoughts I am sure shobar mind ei tuk tak ashe. But lets dig out the actual REASONS~

1. As we age our metabolism slows down, this is more true towards women with PCOS or Thyroid related problems.

2. Secondly with age responsibility increases so does our stress. Stress ⬆️ cortisol levels, insulin spikes; body cannot process glucose efficiently; brain signals to binge eat for comfort and the cycle continues until we gain some extra calories.

Now that we have some extra calories to lose lets look at the biological aspect of losing weight through CALORIE DEFICIT:

What is Calorie Deficit?

I wont eat your brain with too much information but shoja banglay output should be greater than input. Amra ja khacchi we need to burn more in order to lose the extra fat.

The picture below is a guideline how much calorie you need according to your age for different level of activity.

Dont compromise the calorie you need rather increase your overall activity to start with.

Take care of yourself and move more💕💕

PCOS Enthusiast

Benefits of Walking in PCOS:~ Improve Insulin sensitivity~ Decrease inflammation~ Balances hormone and significantly imp...
16/05/2023

Benefits of Walking in PCOS:

~ Improve Insulin sensitivity
~ Decrease inflammation
~ Balances hormone and significantly improve reproductive function.

Goal: Minimum of 5000 to 7000 steps/day.

The below images are target that I have set for myself. Alhamdullilah I have closed all the rings and met my target goal for today.

So what are you guys waiting for? Lets start walking from today.

May Allah give us the strength and motivation to work towards our goal.

Dont forget the key to such is a good 8-9 hour sleep.

Sleep well and stay healthy!

PCOS Enthusiast

PCOS kintu kichuta ekta Pet (Posha Prani) er moto. Etake jodi lifestyle diye tame kora jay hoyto kichuta holeo amader he...
15/05/2023

PCOS kintu kichuta ekta Pet (Posha Prani) er moto. Etake jodi lifestyle diye tame kora jay hoyto kichuta holeo amader help hobe. So Cysters ajke khub simple ekta trick diye shuru kori amra...

HYDRATION💧

Onek shomoy simple things can make a huge diferrence. Atleast 2L Pani obosshoi apnar daily routine e rakhben.

Stay Hydrated and live well💕💕

PCOS Enthusiast

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