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23 years university going female
From past few months I've started experiencing body ache after waking up constant dizziness and fatigue. My schedule is pretty hectic 8 hours constant study in library, university classes
I sleep for around 8 hours still wake up feeling tired and also experienced periods delay since 2-3 months is it a sign of PCOS PCOD
I was advised to take multivitamin but without a prescription i doubt taking those
What changes I can do in my lifestyle to feel energetic and healthy again it's hard to focus on studying as I sleep in between classes and even in library I am a vegetarian what can I add in my food
Answers (10)
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Thank for sharing!
At 23 years old, symptoms like body ache , dizziness, along with PCOD/ PCOS , are your body’s signals that hormones, nutrition and lifestyle need rebalancing
The good news : PCOD can be managed naturally with right changes, and your energy and focus can improve significantly.
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There could be something lacking in your body and diet to understand that better to connect over consultation to help you better
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Good evening pls connect through practo app directly.
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As a practicing dietitian, I understand how demanding academic life can be, especially with long study hours and limited time for self-care. Based on your reported symptoms — fatigue, dizziness, body aches, delayed periods, and poor concentration despite adequate sleep — there are a few nutritional and lifestyle concerns that may be contributing to your condition.
Possible Underlying Causes
Nutritional Deficiencies – Common in vegetarian diets, especially Vitamin B12, Iron, and Vitamin D.
Hormonal Imbalance – Delayed periods and fatigue may suggest early signs of PCOS/PCOD.
Mental & Physical Fatigue – Long study hours with insufficient nourishment and breaks can lead to burnout.
Sleep Quality vs. Quantity – Even with 8 hours of sleep, poor quality or nutrient imbalances can affect how rested you feel.
Sample Meal Plan for Busy Days
Morning (Empty Stomach):
Soaked raisins (6–8) + 1 tsp chia seeds in warm water
Breakfast:
Poha with peanuts OR Vegetable upma + milk
OR Multigrain toast + paneer bhurji
Mid-morning Snack:
1 banana or orange + 5 soaked almonds + 1 tsp flaxseed powder
Lunch:
2 chapatis + dal + sabzi + salad + curd
Evening Snack:
Roasted chana / Sprout salad / Mixed seeds
Lemon water (natural Vitamin C)
Dinner:
Khichdi with veggies OR chapati + paneer/tofu sabzi
Add 1 tsp ghee for better digestion and hormone support
Before Bed:
Warm turmeric milk or chamomile tea
Health Tips
You’re already doing your best by seeking help — that’s the first step to recovery. With some mindful changes to your diet and routine, your energy, focus, and hormonal health will improve steadily. Start small and stay consistent. 🌼
Would you like me to prepare a personalized 7-day meal plan or tracker sheet to help you stay on track?
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There could be lot of reasons for the symptoms you mentioned but make sure to work on your schedule like eating on time ..adding good protein in all meals ..walking atleast 30mins to start with ..have enough water so your hormones will slowly Come back on track !!it will be easy to change your life style than getting on a medications..Connect with me if you need help with a schedule to overcome all your concerns
Next Steps
Connect with me
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Good evening
Kindly connect through practo app for a customized diet plan
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Please check your vitamin D and B12 levels. The fatigue and dizziness could be due to that.
Talk to a gynecologist to assess your hormonal health for diagnosis.
Next Steps
Check my blog for info on Vitamin D, B12 and other health topics like PCOS - https://www.pragmaticnutritionist.com/blog
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Pls connect me through app
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Talk to a gynecologist to assess your hormonal health and consult to a dietitian for reducing weight. Please check your vitamins level.
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