ARTICLES ON Nutrition

Have you ever woken up with a random leg cramp, or felt completely drained after a small stomach bug?  It’s quite easy to brush these signs off as being tired, but sometimes, it can be your body trying to tell you something serious. It might be low on potassium, which is often an important mineral for your body to function properly. Potassium is important to fuel the body and the muscles and the heart to work properly. Doctors refer to low potassium levels as ‘hypokalemia.’  In this blog, we’ll look at the warning signs of low potassium, what can cause it, and how a doctor can check it. What is Potassium? Potassium is a simple electrolyte that works with sodium to keep your bodily fluids balanced and help nerve signals to reach muscles. Normal potassium levels in the blood usually need to be between 3.5 and 5.2 milliequivalents per litre (mEq/L). A reading below 3.5 mEq/L is what doctors consider a low potassium level, and if it is anywhere below 3.0 mEq/L, it indicates severe hypokalemia.  If the body has mild dips, these do not cause any symptoms. But if the levels are under 3.0 mEq/L, it can indicate trouble for older adults and people who already have some kind of heart or kidney disease. What Are Some Low Potassium Symptoms? Signs of low potassium depend on how much the level has dropped. In cases where the potassium levels are between 3.0 and 3.5 mEq/L, the symptoms usually go unnoticed unless a person is elderly or already living with a serious illness like chronic kidney disease or heart failure.  Any visible low potassium symptoms only tend to appear once the level slips below 3.0 mEq/L. Dr. Bhuwania explains the common symptoms of hypokalemia as: Muscle and nerve signs: This can include cramps and weakness, which is often felt mostly in the legs, and can progress into a paralysis-like state. Digestive signs: This can include constipation, bloating, nausea, and vomiting. General fatigue and aching muscles. Heart signs: This can be low blood pressure and palpitations from irregular heartbeats, also medically known as “arrhythmias”. Breathing signs: This can include weak breathing muscles, and in some severe cases it can cause respiratory failure. Potassium deficiency symptoms rarely arrive all at once. Many people notice one or two mild signs first, and then as the level drops more, other severe symptoms become visible. Symptoms of Low Potassium in Females Low potassium levels can show up in women the same way as they do for men. This can include muscle cramps, tiredness, an irregular heartbeat, and general weakness in the body. Women can also experience numbness or a pins-and-needles feeling in the hands and feet, heavy periods, and frequent vomiting. If they use water pills or some laxatives, this can pull the potassium even lower, so women dealing with any of these should mention them to a doctor. What Are Some Low Potassium Causes? Whenever hypokalemia develops, the potassium leaves the body faster than it is absorbed. The most common way out for potassium is through loss of fluids. It’s easy to lose this mineral through prolonged diarrhoea or vomiting, heavy sweating, or even certain medications. Another common cause of low potassium can be induced through water pills, also called diuretics. Doctors typically prescribe these for high blood pressure and heart issues. While they do a great job of flushing out excess sodium and fluid through urine, they unfortunately end up draining essential potassium along with it. Beyond those, other issues like long-term laxative use for kidney problems, or rare genetic or adrenal conditions, can also cause low levels of potassium. It’s always a good idea to bring a full list of your medications to your doctor so they can help you figure out exactly what is causing it. Dr. Puneet Bhuwania, Consultant Nephrologist and Transplant Physician at Wockhardt Hospitals, Mira Road, says: “A significant decrease in potassium levels, particularly in persons with heart disease, may result in irregular cardiac rhythms. This can cause feelings of dizziness or fainting.” Low Potassium Level: How Is It Diagnosed A blood test can easily confirm if the body has low potassium levels or not.  Doctors can check it as part of a routine blood test, which can also include a kidney checkup to see if the electrolytes are balanced or not.  If the tests reveal that the heart is at risk, the doctor may also add an ECG test to know how the heart is functioning. It is also important to understand why your levels are low, which the doctor can know by having a quick chat about your medications, diet, and any recent illnesses.  How Is Low Potassium Level Treated? Treatment mostly depends on how low the level is and could be the reason behind the drop.  Common steps used to treat low potassium are: Eating foods like bananas, oranges, kiwi, potatoes, and green leafy vegetables which are high in potassium.  The doctor would also advise taking oral potassium pills. For severe cases, the person can be given intravenous (IV) potassium, where the mineral is given slowly through a vein under medical care. Potassium supplements can push the levels too high when taken without guidance and can have their own heart risks. So always consult a doctor before taking it. How To Prevent Low Potassium Level In The Body? Food is the simplest option to keep potassium levels at normal. An adult woman needs about 2,600 milligrams of potassium a day, while an adult man needs about 3,400 milligrams, according to dietary guidelines.  Consuming a diet built around fruits and vegetables can help meet the target easily. You can include spinach, beans, lentils, potatoes, bananas, oranges, and yogurt, as all carry good amounts of potassium. Staying hydrated during illness or heavy exercise is also important, as it can cause a lot of fluid loss, which can take potassium along with it.  People on water pills or living with a kidney disease are a special case, as

If you’re passing a lot of gas these days, something is probably wrong! Read on to learn about the 5 medical causes of gas and how to manage your digestive condition. We feel you! That gassy feeling is not the most comfortable, especially if you feel it all the time. While farting is a common phenomenon, being constantly gassy is not. There can be a variety of reasons behind this discomfort. It could be an unhealthy diet or lack of movement. But there can also be a few medical causes of gas. Let’s learn more about each one of them. Health Shots spoke to Pratik Tibdewal, Consultant Gastroenterologist, Wockhardt Hospitals, Mira Road, Mumbai, who listed down the medical causes or diseases which are responsible for excessive gas. Here are 5 medical causes of gas: 1. Sleep apnea Yes, your sleep can be associated with excessive gas buildup in the system. Dr Tibdewal says, “You will be shocked to know that those with sleep apnea are often times mouth-breathers, and tend to swallow air while snoring. So, if you also have sleep apnea then you will wake up having gas as you have swallowed air the entire night while sleeping.” It will be imperative for you to seek a doctor’s help if you tend to snore heavily and have been diagnosed with sleep apnea. Do not ignore this condition! 2. Colon cancer Not many know that there is an association between colon cancer and flatulence. Those with colon cancer may showcase symptoms such as flatulence, persistent abdominal discomfort such as cramps, gas or pain, and even rectal bleeding. So, be watchful of the symptoms. Do not ignore excessive gas at all. “If it is happening frequently then seek timely intervention, suggests Dr Tibdewal. 3. Irritable bowel syndrome (IBS) IBS can be termed as a group of intestinal symptoms that includes abdominal cramping, diarrhoea, constipation, bloating, and gas. IBS will impact the gut, leading to digestive problems. Hence, one with IBS will often have a gas problem. Remember that it is a chronic condition and you’ll need to manage it in the long term. 4. Diverticulosis Diverticular disease symptoms can include bloating, diarrhoea, stomach pain and constipation. Abdominal discomfort, which is typically severe and frequently accompanied by gas, is one of the most common symptoms of diverticulitis. The exact cause of these conditions is unknown according to the experts. 5. Hypothyroidism Digestive problems can sometimes be a result of thyroid dysfunction. The passage of food through your stomach and intestines is slowed down in the case of hypothyroidism. Dr Tibdewal, “Slow digestion can lead to symptoms like heartburn, constipation, bloating, and gas.” Additionally, you might experience frequent bowel movements or even diarrhoea. Here are 5 tips to deal with gastric issues: 1. Exercise daily: Do abdominal muscle-strengthening exercises to keep the digestive tract moving. Try to exercise for at least 30 minutes a day. 2. Avoid dairy products: Do not eat milk, cheese, or other dairy products if you have lactose intolerance as it can cause gas. 3. Do not eat cruciferous vegetables: It is the need of the hour to give up on cabbage, cauliflower, and broccoli to avoid getting gas issues. 4. Say NO to carbonated beverages: Carbonated beverages can lead to gas. 5. Add fibre: Eat an adequate amount of fibre on a daily basis as it can prevent indigestion and gas. Dr Pratik TibdewalConsultant GastroenterologistWockhardt Hospitals, Mira Road To book an appointment call: +918108101104 Source: https://www.healthshots.com/preventive-care/self-care/5-medical-causes-of-gas-and-way-to-get-rid-of-it/

Diet plays a key role in maintaining your overall health. A healthy diet rich in vitamins, minerals, proteins, fiber, and fats can help you keep your heart healthy. If you have already suffered a heart attack or have undergone heart surgery, it goes without saying that strict diet control is needed. Diet plays a huge role in keeping your heart healthy. It is also considered to be an important risk factor in all kinds of heart diseases, especially coronary heart disease. There are certain foods that influence cholesterol levels, blood pressure, inflammation, and triglycerides. You must avoid such foods to keep your heart healthy and stay away from heart diseases. Heart disease can get worse if not maintained. Hence, it is very important for every patient suffering from heart disease to maintain a healthy diet. A plaque build-up in your arteries can block the blood flow to your heart. If you leave your heart disease untreated, it may lead to sudden cardiac arrest, stroke, or heart attack. All these conditions are considered to be life-threatening. So to help you keep your heart healthy this World Heart day, Chief Dietician Swati Awasthi will tell us some heart-healthy diet tips to follow. Heart diseases are preventable: certain lifestyle changes can greatly reduce the progression of a pre-existing condition or prevent future complications. Managing heart diseases through diet has a high success rate, not only does a healthy diet confer protection from heart disease but also helps maintain an overall well-being                             HEALTHY HEART HEALTHY YOU Head DieticianMrs. Swati Awasthi To book an appointment call: +918605604444

The dietary requirements of women are different from those of men. Yes, you read it right. Men require more calories and protein than women. Therefore, experts are giving advice on what nutritional components are necessary to include in a regular diet for men and women. When it comes to health, it should not be taken lightly. So you can take the help of a nutritionist and follow a balanced diet. Nutrition plays an important role in both men and women. Good food helps reduce the risk of diseases, allergies, and infections and improves metabolism. Good nutrition can help you boost immunity and maintain optimum weight. However, most men and women are confused when it comes to following the right kind of nutrition. There are many doubts regarding nutrition. It is very important to clear all the misconceptions related to this. Riya Desai, Senior Dietitian at Wockhardt Hospitals, Mumbai Telling you what kind of food you should take to stay healthy. Men need more calories Men have more muscles than women. It is a known fact that maintaining muscle mass requires more calories. Therefore, men require more calories than women. In addition to differences in body type and body composition, the calories required by a person also depend on their height and current body weight, and the type of lifestyle the individual has. For example, a man doing a desk job needs fewer calories. So, even though we say that men require more calories, other factors are also taken into account and the calorie intake always varies. That’s why you need to take the advice of an expert. Women need more calcium It is important to have more calcium in the body of women because calcium helps to make bones and teeth strong. Women are more prone to osteoporosis than men because calcium and estrogen levels in the body decrease after menopause. To reduce the chance of bone fractures, women need calcium and vitamin D. Consume more low-fat milk and milk products, dark green leafy vegetables like nachni, rajgira, spinach, kale, beetroot, broccoli, tofu, soybean, and its by-products. Eat foods rich in vitamin D such as soy milk, mushrooms, fatty fish, fortified cereals, oils, and eggs. Women need more iron Women are more prone to anemia due to iron deficiency. A major factor influencing iron status is menstruation. As women menstruate, they become deficient in iron and are more prone to anemia if women do not pay attention to their diet. The deficiency of iron in the body can cause cramps, fatigue, inability to concentrate, and difficulty in breathing in women. What is iron found in Women should include beans, peas, and lentils, sprouts, and pulses, dry fruits like raisins and dates, dark green leafy vegetables like spinach, mint, fresh coriander, cauliflower greens, and vegetables like pumpkin, sesame, and nuts in their regular diet. Due to this, the body gets more amount of iron. Men need more protein Calorie and protein requirements vary from person to person. Therefore, men should consult an expert about the right amount of protein. Women should also ask the specialist and take it only after that. Excess protein puts an extra load on the kidney. Therefore, take expert advice before consuming protein in excess. Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details. Riya DesaiSenior DietitianWockhardt Hospital, Mumbai To book an appointment call: +918291101001 Source: https://www.newsdayexpress.com/lifestyle/health/how-much-protein-iron-calcium-does-the-body-need-daily-know-expert-opinion/

Increased blood sugar levels: Having type 2 diabetes? Then, you need to beware of cornflour. Yes, you have heard it right! It can spike your blood sugar levels. Corn flour is jam-packed with carbohydrates and has a high glycemic index (GI). It contains less fiber and tends to delay the absorption of sugar in the bloodstream. Hence, it is a good idea to avoid corn flour. Can spoil your weight loss plan: Want to get rid of the excess fat? Then, you MUST read this. If you are someone who is looking for healthier ways to battle the bulge then avoid adding cornflour in the soups or food items. It is loaded with carbohydrates and calories and leads to weight gain.  Leads to heart problems: If you are one of them who is including too much cornflour in the diet then stop doing that right away. Did you know? Going overboard on it can take a toll on your heart. As mentioned earlier, corn four does not contain fiber and that is a matter of concern. It lacks essential nutrients and can impact one’s overall well-being. It is a no-brainer that fiber helps in lowering cholesterol levels in the body. Thus, having corm flour more than the recommended quantity can raise one’s bad cholesterol that is also known as LDL. Later, one will be at a higher risk of suffering from atherosclerosis. High corn flour consumption can increase inflammation in one’s body causing heart issues. It is always better to consult an expert before including cornflour in the diet. High blood pressure: Corn flour can add taste to your food. But, too much of it is bad for you. It can lead to high blood pressure if used in large quantities. So, be cautious while using it.

Many people believe that there are some benefits of nutmeg for children. But is it true? Or is there some other side that you are not aware of? Well, let’s find out. Spices go beyond just adding flavor and aroma to food. They can help in healing and alleviating certain health problems. Jaiphal or nutmeg is one such spice, but is it safe for children? Jaiphal is an exotic spice known for its peculiar aroma, sweet taste, and several medicinal properties. To inform you more about this wonder spice, HealthShots reached out to Nafisa Habib, a senior dietitian at Wockhardt Hospitals in Mira Road.  So what is jaiphal? Originally a native of Indonesia, jaiphal comes from the seed of the fruit of an evergreen tree known as Myristica fragrans. This spice contains many nutrients like magnesium, manganese, copper, vitamin B1, B6, high fiber content, and has strong antibacterial properties and antioxidants. Dr Habib says, “Nutmeg paste can be added to baked items, purees, and even soups. Take a small pinch of nutmeg powder in a warm cup of milk at night. It can de-stress the body and relieve anxiety in babies. Do not go overboard with it at all. You should give it to your babies only in the quantity recommended by the expert.” So is nutmeg good for toddlers? Well yes, according to Dr. Habib, jaiphal has these benefits for children.  1. Treats stomach problems Giving nutmeg to your baby may be beneficial for his/ her tummy. Babies are prone to gas, and adding jaiphal to the diet may keep such problems at bay. It can also reduce stomach cramps in babies. 2. Promotes better sleep Did you know that when you mix jaiphal in your baby’s milk, your baby may feel relaxed and calm, and sleep peacefully. Yes, it’s true! 3. Eases the digestion process Indigestion is commonly seen in babies as their digestive system is not fully matured. There will be problems such as stomach pain, or even diarrhoea. Thus, jaiphal can be a remedy to help babies overcome these problems. 4. Helps to get rid of cold and cough Is your baby having a cold or cough very often? Then, you can opt for Jaiphal. Give it to your baby, and see the magic.  5. Boosts immunity Nutmeg has several bioactive compounds such as eugenol, isoeugenol, and methoxyeugenol, with antioxidant properties that help the baby build a strong immune system. Are there any side effects of nutmeg on children? Whenever something concerns your little baby, we know you will want nothing but the best. And when you plan to get nutmeg for your baby, you should be careful about its side effects.  While this common household spice has many benefits, it has some toxic effects on children as well, especially if the doses are high.  According to Dr Habib, giving it to your baby in more than recommended quantities can trigger allergic reactions. The baby may feel nauseated, and there can be abdominal distress. Even vomiting and diarrhoea can occur. So, parents need to be careful. How much nutmeg is safe per day? Dr Habib says, “A pinch of jaiphal can be added to milk, soups, stews, and even purees. Do not exceed the quantity. Ideally, it will be a great idea to talk to an expert regarding the right amount to be added to the baby’s diet.”  Source: https://www.healthshots.com/mom-says/jaiphal-for-kids-the-good-bad-ugly-side-nutmeg-for-children/

The season of chapped lips and cracked feets is here. A fantastic season for that extra hour curled up under your razai. This is the time when you stay comfortable staying indoors as these months are often associated with flu like symptoms and dreaded cold. The winters are a time warm food, drink and clothes. The human body during this season changes metabolism and energy levels. Our food preferences change. There is always an urge to eat more and go on a calorie binge during the winters to warm up and feel comfortable. Although your body needs extra protection during these cold months to battle any kind of sickness, the weather should not be a reason for unhealthy eating. It’s time for all of us to pay attention to the nutritional needs of our bodies. We now know the importance of having a robust immune system. Winters are a time when people easily catch a cough and cold. And am sure you wouldn’t want to fall into that trap at a time like this. There are a variety of winter foods that are not only healthy but tasty as well that can help you stay warm and provide you with the nutrients that are necessary. The market is filled with fresh produce, enjoy the bounty that’s available this season. Here’s a list of winter super foods that are a must have for this season. Don’t forget our age old grandmother’s nuskha to fight the weather. A cup of hot kadha (concoction) made using anti-inflammatory ingredients like ginger, haldi, honey and tulsi will not only boost your energy but also increase your immunity levels. A pleasing cup of hot tulsi tea is equally soothing during winters. With the blend of herbal and lemony flavours in tulsi tea is a superhit. Piping hot drinks like soups and kadhas top the list in winters. Gaund and til (sesame seeds), jaggery are heat giving foods that are heartily devoured during these winter months. Gaund ke laddos, til ki chikki are famous winter foods. Remaining healthy requires a wholesome approach that should include a good diet and exercise. The best way to consume these winter foods is to incorporate them in your daily diet. This way you are ensuring overall good nutrition. You should also focus on getting enough fluids into your body to keep it healthy. Wishing you all a warm, happy and safe winters… Eat wisely to stay healthy. ByMrs.Swati Awasthi (Chief Dietician)

Egg and paneer are popular and good sources of high quality protein. But is it healthy to consume them together in the same meal, especially when you are trying to lose weight?! The golden dietary rule to shed kilos is to follow a diet that is less in calories and high in protein. Foods with a combination of low calorie and high protein can simply do wonders for weight loss. I can hear you guessing some names of foods which serve the same purpose. Most of us rely on paneer and eggs for our daily protein intake for weight loss.  Both egg and paneer are great sources of protein, which plays a crucial role in weight loss as it takes very long to digest, inducing the feeling of satiety. Not just that, it increases the levels of appetite-reducing hormones, making you crave less, thereby aiding weight loss. People who are trying to lose weight already have these foods in their diet and usually consume them on daily or different days. In fact, there are some people who consume both egg and paneer to double the intake of protein. Even if you’re some of them or not, have you ever wondered if eating them together delivers any benefits or not? Well, we are going to answer this for you.  Before that let’s understand how eggs and paneer separately help in weight loss.  Here’s how paneer or cottage cheese could help in the weight loss process: Paneer is love for people. It provides instant energy to the body and aids in various bodily functions. When HealthShots spoke to Amreen Shaikh, head dietician and nutritionist at Wockhardt Hospital, Mumbai, she said, “As a source of protein, paneer has to be a part of your daily diet. But make sure you eat healthy dishes such as scrambled paneer, paneer tikka, or any form of pan-fried paneer instead of paneer butter masala or shahi paneer if your aim is to lose weight or gain muscle mass.” “You can consume paneer in small portions throughout the day without having to worry about gaining weight. Its low level of lactose makes it bearable for some lactose-intolerant people as well, even though not all of them,” she added.  Remember ladies, Paneer offers a range of health benefits only when consumed in moderation. Here’s how eggs could help in the weight loss process: Sunday ho ya monday roz khao ande, but many of us worry what if it causes weight gain. Vidhi Chawla, told HealthShots that despite such concerns, it’s difficult to deny that eggs are one of the most delicious ways to provide your body with much needed nutrition and health. So she explained how eggs are beneficial for weight loss.  Here they are: 1. One way to lose weight is to increase your metabolism rate, which will help you burn calories for energy and help you with faster weight loss. That’s because eggs are high in protein, and protein is known to increase metabolism rates. 2. Eggs are nutrient-dense and filling, making them an excellent diet food. In addition, eggs have a high satiety index, which suggests they may help you feel fuller for longer. 3. Eggs contain a good balance of all of the essential amino acids that your body requires. This means that your body can easily utilise the protein in eggs for maintenance and metabolism. So is it healthier to have eggs and paneer in the same meal? If you’re someone trying to lose weight or build muscle, you would probably know the importance of adding protein rich foods to your diet. So to understand if it’s okay to consume egg and paneer together or not, we reached out to Shabana Parveen. According to the expert, there is no harm in having paneer and eggs together. Both are packed with protein, calcium, vitamin B12, and iron. For vegetarians, paneer is the major source of protein, but non-vegetarians can have both. Being rich in protein, both are good options for weight loss. It reduces your appetite, helps in burning your belly fat. Both get digested by your body slowly and that makes you feel fuller for longer.” So it’s up to your body’s needs and choices. Overall, you can either consume egg at one time and paneer at another, vice versa or you can have both at the same time but in moderation as the excess of everything can backfire. Source: https://www.healthshots.com/healthy-eating/nutrition/weight-loss-is-it-safe-to-eat-eggs-and-paneer-at-the-same-time/

Paneer or cottage cheese is a healthy food, but all good things are good in a limit. Consuming an excessive amount of paneer can be bad for you! We’ve always been familiar with the good side of paneer, and how its daily consumption can improve one’s health. Well, given how awesome paneer tastes and how nutritious it is, we aren’t really surprised. The fact that it is versatile and  delicious, makes it a food that is relished by vegetarians and non-vegetarian alike. But an overkill can do more harm than good. We’re here to tell you why eating too much paneer is bad for you! First, let’s find out a little more about its nutrient composition. Nutritional profile per 100 gms: Paneer is love for every vegetarian. What’s more, paneer provides instant energy to the body and aids in various bodily functions. Moreover, it is rich in selenium and potassium which can work wonders for your mental as well as physical health. When HealthShots spoke to Amreen Shaikh, head dietician and nutritionist at Wockhardt Hospital, Mumbai, she said, “As a source of protein, paneer has to be a part of your daily diet. But that doesn’t mean you consume it in any form. Make sure you try to eat healthy dishes such as scrambled paneer, paneer tikka, or any form of pan-fried paneer instead of  paneer butter masala or shahi paneer if your aim is to lose weight or gain muscle mass.” “You can consume paneer in small portions throughout the day without having to worry about gaining weight. Its low level of lactose makes it bearable for some lactose-intolerant people as well, even though not all of them,” added. But remember ladies, Paneer offers a range of health benefits only when consumed in moderation.  Eating too much of anything is always riskier for health. The same goes with paneer. “As protein stays for a longer time in the stomach, eating too much protein can cause abdominal fullness, nausea, pain in the abdomen, and cramps,” says Dr. Vikas Singla. Raw paneer can be problematic Paneer is light on the stomach and easy to digest. However, uncooked paneer or a large amount of it can cause bloating and indigestion problems. According to Ayurveda, uncooked paneer is heavy to digest and thus takes time to digest completely. On the other hand, when paneer is cooked with spices like turmeric, ginger, and cardamom it becomes easy to digest. Control your paneer cravings, and eat it right! Source: https://www.healthshots.com/healthy-eating/nutrition/side-effects-of-eating-too-much-paneer/

Eating right and exercising are natural ways to deal with PMS symptoms, and now science validates it too! Read on to know more about these period hacks. Several people must have given you a piece of their minds, when it comes to period cramps. Some may have advised you to drink ginger kadha, others suggest keeping a hot water bag on your lower abdomen to relax the stiff muscles. It might help you, but what about others? That’s why we have got you six sure shot ways that are scientifically proven by the University of California, Davis that will work like a magic pill to drive away those annoying cramps!  Well, PMS is our body’s alarm clock to warn us when the menstrual cycle is about to start! But at times, heavy bleeding can make these cramps worse.  With that other PMS symptoms like bloating, untamable mood swings, tender breast, can make your case worse. All this happens due to hormones going haywire! But the question is can it be tamed? Thankfully yes, and here are the six things you can do about it: 1. Nosh on omega-3 When you are on your periods, inflammation leads to swelling and muscle cramps. To alleviate these symptoms, you need omega-3. This nutrient keeps the proteins in check that at times elevate inflammation in the body. According to a study published in the journal of Complementary Therapies in Medicine, omega-3 helps in reducing other PMS symptoms like bloating and breast tenderness. 2. Don’t skip exercising Exercising is a great way to divert your attention from those painful cramps, and uplifts your mood like no other! But instead of HIIT and other high-intensity exercises, look for lower impact exercises. 3. Sleep well If on a normal day, you sleep for 7 hours, then make sure to get 9 hours of rest when you have your periods! This will also help you restore your energy for the next day and you will feel less stressed. 4. Try meditating Mood swings in some women can be very severe. At times, it can make them anxious and jittery. In such cases, meditation can help you to calm down. According to a study published in the journal, Depression Research and Treatment, some women go through severe emotional distress during menstruation. And it becomes all the more problematic, because at times they don’t know the causes. In such situations, meditation can help them maintain their cool. 5. Watch those carbs and sugar You might crave carbs and sugar-laden food when Aunt Flo comes knocking every month! But they will make your case worse when it comes to PMS. Not just that, an unwanted binge eating session can lead to a major surge in your weight. According to Dr Gandhali Deorukhkar Pillai, consultant obstetrics gynaecologist at Wockhardt Hospital, Mumbai Central, sugar is inflammatory in nature and it increases the blood supply in your uterus. This leads to major water retention which further leads to abdominal pain. Also, if you suffer from other PMS symptoms, then sugar can aggravate them in some cases. 6. Acupressure can help To get rid of cramp pain, you can use the help of hot compression and pills, and acupressure is an effective way to deal with it. According to experts, pressing between the base of your thumb and between the bases of your index finger can provide instant relief from muscle cramps. So ladies, try these tips and you’ll see a difference for sure! Source: https://www.healthshots.com/intimate-health/menstruation/6-science-backed-period-hacks-for-pms/