Gaining weight not only affects our physical appearance but brings in a lot of other health issues including hormonal disbalance. This is exactly what happened with actress Sonam Kapoor who faced PCOS at the age of 16. At a recent event, the Khoobsurat actress opened up about being trolled for having facial hair, and how the experience left her traumatised. Having battled Polycystic Ovarian Syndrome (PCOS) since her teenage years, the Neerja actress spoke about how people would mock her for the way she looked, attributing her facial hair to being “Anil Kapoor’s daughter”. She also shared how this took a toll on her mental toll of gaining weight at 16.

In a conversation with Barkha Dutt at We The Women, she said, “I had something called Polycystic Ovarian Syndrome (PCOS). And because of that, I had multiple hormonal issues. I put on weight when I turned 16 years old; which is the time when you’re supposed to be the prettiest—Sweet 16—that’s what all the books said. I had facial hair. And you break out in acne. I had people tell me, ‘Oh, she’s Anil Kapoor’s daughter.’ You know, weird trolling things. And it goes away with age. It doesn’t stay. It’s just a typical hormonal teenage thing. And it went away. But I was traumatised by it,” she said.

PCOS affects millions of women, causing hormonal imbalances, weight gain, acne, and irregular periods. From making changes in your diet to making lifestyle changes, you can come out of hormonal imbalances. Here’s how you can manage PCOS:

1. Low glycemic index foods - Including whole grains, legumes, and fruits and vegetables will not let the blood sugar levels spike easily.

2. Anti-inflammatory foods - Including foods that are a good source of omega-3 fatty acids, such as flax seeds and walnuts, and foods that are a good source of antioxidants, like berries and green leafy vegetables. These foods support hormonal balance, improve insulin sensitivity, and enhance overall well-being (enhances energy levels and mood).

3. Protein and good fats - Good-quality protein and good fats in the diet will prevent unwanted sugar cravings. It also prevents unwanted blood sugar spikes since proteins and fats take a little longer to get converted to glucose than foods rich in carbohydrates. Consumption of a combination of protein sources throughout the day is suggested.

4. Stop eating junk food- Processed foods that are high in salt and sugar (chips, biscuits, sodas, ready-to-eat food packets, chocolates, ice cream, etc.) are your enemies if you are trying to get rid of PCOS and its symptoms.

1. Adding cinnamon to various dishes can aid in improving insulin sensitivity.

2. Herbal tea made with cloves, cumin seeds, cinnamon, carom seeds, fennel seeds, and coriander seeds can also help in improving metabolic disorders.

3. Turmeric and ginger have anti-inflammatory properties.

Changes In Lifestyle:

1. 150-300 minutes of moderate intensity and 75-150 minutes of vigorous-intensity activity a week will be enough for visible results.

2. A combination of exercises such as 60 minutes of yoga and 30 minutes of walking will help in managing weight efficiently.

3. Strength training and muscle-building exercises like weightlifting or resistance banding can improve metabolic rate and insulin sensitivity.

Stress and Sleep Management:

1. Increased stress levels result in increased cortisol levels. Practising meditation or yoga will lessen stress and promote well-being.

2. Getting at least 7-9 hours of good night’s sleep can positively affect hormonal balance and overall health.

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