By Gurumaa Yogita Khatri
Founder, Nirvana Naturopathy & Retreat, Igatpuri, Nashik
There was a time when a young woman could say, “My periods are irregular,” and the conversation would end with a simple suggestion to wait and see. Today, many women are asking a much deeper question: Why has my body stopped following its natural rhythm? Perhaps the periods have become unpredictable. Perhaps acne has suddenly appeared. Perhaps there is unwanted facial hair, unexplained weight gain, difficulty losing weight, hair thinning, mood changes or persistent fatigue. Behind all of this may be a condition many Indian women are becoming increasingly familiar with—PCOD or PCOS, commonly referred to as Polycystic Ovary Syndrome.
The World Health Organization estimates that PCOS affects around 10–13% of reproductive-age women globally, with many women remaining undiagnosed. It is not simply a reproductive problem; it is also associated with metabolic concerns such as insulin resistance, type 2 diabetes and obesity. But behind every diagnosis is a woman. She may be a young professional who feels exhausted despite sleeping, a newly married woman anxious about fertility, a teenager wondering why her skin and periods are changing, or a mother quietly blaming herself because she believes she has somehow “lost control” of her health. I want every woman dealing with PCOD to hear this clearly: your body is not your enemy. It is communicating.
At Nirvana Naturopathy & Retreat, Igatpuri, our approach to hormonal wellness begins with understanding the whole person rather than focusing only on one symptom. PCOS is a complex condition, and there is no single natural therapy, diet or exercise programme that works identically for every woman. Evidence-based international guidelines place healthy lifestyle, physical activity and sustainable nutrition at the core of PCOS management, while emphasising individualised care. This is an important shift because hormonal wellness cannot be reduced to a number on a weighing scale or a single irregular menstrual cycle.
Naturopathy traditionally works with the five elements—Earth, Water, Fire, Air and Space—as a holistic framework for understanding our relationship with nature and daily living. These principles are not a replacement for medical diagnosis or treatment, but they can provide a meaningful wellness perspective. Earth represents grounding. For a woman constantly rushing between work, family, screens and responsibilities, reconnecting with nature can be surprisingly powerful. A mindful walk, spending time outdoors or simply beginning the morning away from a mobile phone can create a sense of stability. Water reminds us of hydration, nourishment and flow. Instead of depending on sugary beverages or excessive caffeine throughout the day, returning to simple hydration and balanced meals can support healthier routines. Fire represents vitality and transformation and, in practical terms, this means giving the body appropriate movement, regular nourishment and a consistent daily rhythm rather than extreme dieting followed by overeating. Air brings our attention to breath and movement. Yoga, gentle breathing practices and conscious relaxation can become supportive components of a wellness routine, particularly when stress is high. Space reminds us of something modern women desperately need—time to pause. Not every minute needs to be productive. Sometimes hormonal wellness also means giving yourself permission to rest.
One of the most damaging messages women with PCOD often encounter is that they must follow an extremely restrictive diet or lose weight quickly. The latest international PCOS guideline makes an important point: there is no evidence that one particular type of diet is universally superior for hormonal, metabolic, reproductive or psychological outcomes. Sustainable healthy eating should instead be adapted to the individual’s preferences, needs and goals, while avoiding unnecessarily restrictive and nutritionally unbalanced diets. At Nirvana, I believe food should become a source of nourishment, not guilt. A balanced eating pattern can include vegetables, fruits, appropriate whole grains, pulses, adequate protein, nuts, seeds and healthier fats, while reducing excessive ultra-processed foods, added sugars and frequent highly refined foods. The exact approach should be individualised according to health status, preferences and nutritional requirements.
There is another important message for women with PCOD: health improvement does not always have to begin with weight loss. Healthy lifestyle behaviours can provide meaningful benefits even when the weighing scale does not change. This is crucial for women who have spent years measuring their worth through their body weight. A healthier relationship with food, regular movement, improved sleep and better stress management can be valuable goals in themselves.
Exercise is another area where women can easily become overwhelmed. When PCOD is associated with weight gain or insulin resistance, many women believe they need exhausting workouts every day. They do not necessarily need extreme exercise. Evidence-based PCOS guidelines do not identify one particular type or intensity of exercise as universally superior. Sustainable physical activity based on personal preferences and goals is encouraged. Walking, yoga, mobility work, stretching, strength exercises and other suitable forms of movement can all become part of a healthier lifestyle. The best exercise is often not the one that burns the most calories; it is the one you can continue consistently.
We also cannot discuss women’s hormonal health without discussing modern stress. A woman may be managing a demanding career, household responsibilities, relationships, social expectations and constant digital stimulation while simultaneously being told to “take care of herself.” But when? This is where practices such as yoga, mindful breathing, meditation, relaxation and nature exposure can become supportive parts of a broader wellness routine. They should not be presented as cures for PCOS, but they can encourage healthier patterns of movement, relaxation and self-awareness. At Nirvana Naturopathy & Retreat, the natural environment of Igatpuri provides an opportunity to step away from routine pressures and reconnect with the basics—food, movement, nature, sleep, breath and self-awareness.
I encourage women to stop treating their menstrual cycle as something they simply have to manage. Your menstrual cycle can provide valuable information about your health. If periods are persistently irregular or absent, or if there are symptoms such as excessive hair growth, significant acne, major weight changes or fertility concerns, proper medical evaluation is important. PCOS can have long-term metabolic and reproductive implications, and early assessment can help women make informed decisions about their health. Naturopathy can support a lifestyle-focused approach, but it should not replace appropriate gynaecological, endocrine or other medical care.
There is no shame in taking medication when it is medically indicated. There is no failure in seeking professional help, and there is certainly no reason to blame yourself. Perhaps the most important transformation begins when a woman stops asking, “Why is my body doing this to me?” and starts asking, “What is my body asking me to understand?” Maybe it is asking for better food, more movement, deeper sleep, less stress, time in nature, professional medical care, or perhaps all of these together.
PCOD is not a verdict on a woman’s femininity, beauty or future. It is a health condition that deserves understanding, patience and personalised care. At Nirvana Naturopathy & Retreat, Igatpuri, my philosophy is simple: do not fight your body; learn to work with it. The Five Elements remind us that balance is not created by force. It is created through rhythm. Perhaps the journey towards hormonal wellness begins with one small decision today—to listen to your body with the same compassion with which you care for everyone else.
Gurumaa Yogita Khatri
Founder, Nirvana Naturopathy & Retreat, Igatpuri, Nashik
Disclaimer: This article is intended for general education and wellness awareness and is not a diagnosis, medical prescription or substitute for professional medical care. PCOD and PCOS are complex conditions that require individual assessment. Naturopathy therapies, the Five Elements approach, yoga, breathing practices, dietary changes and exercise may support general wellbeing and lifestyle management, but they should not be presented as a guaranteed cure for PCOS. Women with persistent menstrual irregularities, infertility concerns, significant acne or unwanted hair growth, abnormal bleeding, severe pain or metabolic concerns should seek appropriate medical evaluation. Prescribed medicines, hormonal treatments or supplements should not be started, stopped or changed without consulting a qualified healthcare professional. Any dietary or exercise programme should be personalised according to individual health status and nutritional needs.
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