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/

It hides in plain sight. A spoon of it stirred into your evening soup. A thin coating on the pakoras before they go into the oil. That glossy finish on the restaurant-style gravy everyone loves. Cornflour turns up in so many Indian kitchens that most of us have never once stopped to ask whether it’s doing us any good. Meera (illustrative case) hadn’t. A 42-year-old schoolteacher from Rajkot, she thought she ate carefully. Home food, no fried snacks, tea without sugar. And yet her blood sugar kept climbing at every visit. It made no sense to her.  Then her doctor sat down and went through her meals, one by one, and the same thing kept surfacing. conflour. In her soups, her gravies, her Sunday manchurian. Not a poison. Just far too much of it, far too often. Plenty of people are in the same position. So let’s get to it: what conflour actually is, and why it’s worth using less. What Is Conflour, Exactly? Right away, there’s a mix-up, because two completely different things go by nearly the same name over here. First, conflour. That’s the smooth white powder you stir into soups and gravies. Then there’s corn flour, what your grandmother might call makai atta, the coarse yellow flour ground from the kernels that makes those lovely makki di rotis. The white one is really conflour. It’s just the starchy center of the corn kernel, with the fiber, the protein, and most of the nutrition taken out. What’s left behind is close to pure starch. That’s precisely why it thickens so well and gives food that shine. Makai atta is the healthier cousin. It holds on to the whole grain. But the white powder, the star of today’s discussion, is where the problems quietly live. Is Cornflour Good for Health? Used sparingly, it’s harmless. A teaspoon in a pot of soup now and then will not ruin anyone’s health. Quantity is the real issue. Once conflour becomes a daily, generous habit, things shift. Because it is devoid of fiber and nutrients, it is considered more like sugar than food.  Therefore, when you wonder about the benefits of cornflour for your health, this is the honest-to-goodness answer for you: conflour gives your body almost nothing useful, and a lot of it can slowly work against you. Here’s how that plays out. How Does Conflour Affect Blood Sugar? It is a big no-no, particularly if there is a history of diabetes in your family. conflour is loaded with carbs and ranks high on the glycemic index. This index determines how fast a particular product raises the level of your blood sugar. And conflour has barely any fiber to slow things down. So the sugar floods in. When you have type 2 diabetes, these fast spikes are exactly what you want to avoid. The numbers from the ICMR-INDIAB study in The Lancet Diabetes & Endocrinology show that over 101 million Indians are living with diabetes. Ponder on it. So if you’re keeping tabs on your sugar, go light on it and pick something kinder to thicken your food. Can Conflour Affect Your Weight? Trying to drop a few kilos? Then read this bit slowly. Think about what conflour actually gives you. Carbs and calories, loads of them. Fiber and protein? Barely a trace. And those two are the ones that tell your brain you’ve had enough. Take them out of the picture and the calories go down easily, but the “I’m full” signal never really arrives. So you keep eating, and you don’t even clock it. Now sprinkle it into your soups and sauces, or coat your fried snacks with it morning and night. Those calories don’t announce themselves. They just quietly gather. Can Too Much Contour Harm Your Heart? Blame the missing fiber again. Your body leans on fiber to clear out spare cholesterol, and conflour hands over exactly none. Eat a lot of it, usually with a side of something deep-fried, and your LDL climbs. That’s the cholesterol nobody wants, the sort that clings to the insides of your arteries. Keep that up and you’re inviting atherosclerosis. Big word, simple meaning: your arteries get narrow and stiff as gunk piles up along their walls. A narrow pipe makes the heart strain, and strain now becomes trouble later. One bowl of soup is not an issue, but consistency matters. There’s an inflammatory angle too. Stuff yourself with refined products that do not contain any fiber and you have an inflammatory process going on inside your body constantly, and the link between chronic inflammation and heart disease is well established. What Are the Signs You Might Be Overdoing It? conflour won’t knock you flat overnight with obvious symptoms. Watch for the quieter stuff instead: Sugar levels that stay high even when you’re eating right. That familiar slump an hour or two after you eat. Cholesterol or blood pressure inching up whenever you get tested. Hunger creeping back way sooner than it should. Spot a couple of these in yourself? Time to look hard at how much refined starch has crept onto your plate. Healthier Alternatives to Cornflour Instead of cornflour Try this Why it’s better Thickening soups and gravies Besan (gram flour) or pureed vegetables Adds protein and fiber Coating for frying Whole wheat flour or crushed oats Increases fiber and nutrient content Binding in cooking Oat flour or ground flaxseed Fiber-rich and filling Silky gravy texture Blended vegetables or yogurt Nutrients plus natural thickness Baking and desserts Tapioca or Arrowroot starch Similar refined starch profile, use sparingly   While these swaps can change the texture or flavor of a dish, they provide your body with more significant nutritional value as a bonus. Simple Tips to Keep Confluence in Check Nobody’s asking you to throw out the packet. Just use your head: Bring it out for the odd dish, not every single meal. Go small. One teaspoon usually gets the job done. Pair it with a good pile of vegetables and

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)

You see two boiled eggs and a serving of paneer on your plate. Someone a week earlier warned you, “Eating both at once gives you too much protein. It’s bad for your kidneys.” This is a common health myth that keeps spreading at the gym or on WhatsApp. Let’s look at the facts and separate what’s true from the noise. Can We Eat Paneer and Eggs Together? Yes. If you’re healthy, eating eggs and paneer in the same meal is fine. No rulebook, chart, or dietitian says you must keep the two off the same plate. Both are high-quality proteins. Each provides amino acids your body needs for repairing muscle and keeping you moving. When you stack them in one meal, you get a solid portion of protein. The key is to watch your portions and how you cook them. But as for that scary “do not mix them” story? You can let that go. Why Does Protein Matter So Much When You Want to Lose Weight? Here’s what crash diets leave out. Losing weight isn’t just about eating less. It’s about eating smart — and that starts with protein. Protein digests slowly, keeping you full for hours. It also boosts the hormones that keep hunger in check, so eating a bit less stops feeling like punishment. There’s also a modest metabolism boost. This is called the thermic effect of food, meaning your body burns a little extra energy just to process the nutrients. How Does Paneer Help With Weight Loss? Ask around. Paneer always has its people. And there is a reason for that. It keeps your energy steady, and it leaves you full. That second thing is the real trick. A full stomach does not go wandering to the kitchen an hour later. But the cooking makes or breaks it. A dietitian at Wockhardt Hospitals keeps it simple. Have paneer daily if you want, but grill it or scramble it. What kills the benefit is the restaurant version, loaded with butter and cream. One bowl of that and there goes your effort. So, three things to hold on to: A little, often, works better than one big heavy plate. It’s low in lactose, so some sensitive stomachs manage it better than milk. Take it easy. Paneer stays your friend right up to the point you overdo it. And How Do Eggs Help? “Sunday ho ya Monday, roz khao ande.” That jingle has a point. An egg is a simple, affordable, and tasty way to get protein that fits perfectly into your weight-loss plan. So what is happening when you eat one? You stay full. Eggs sit high on the fullness scale; for something so small, they keep hunger away for a long time. Nothing goes to waste. The amino acids in an egg are balanced so your body absorbs it efficiently. Egg vs Paneer: Who Actually Wins? There’s no winner in the egg vs paneer debate. One is light and quick, the other is filling. Choose whichever fits your habits and goals. Nutrient Egg (1 large) Paneer (100 g) Protein Around 6 g Around 18 g Calories Around 78 kcal Around 265 kcal Suits Non-veg, quick meals Vegetarians, heavier meals Rich in B12, vitamin D, choline Calcium, phosphorus, protein Go easy if You have high cholesterol Fried or with thick gravy Notice how one covers what the other leaves out. Eggs stay light and are gentle on the calorie count, while paneer adds more protein. Put them side by side and there is barely a gap left. So, Both in the Same Meal, Healthier or Not? If you eat non-vegetarian food, utilizing both is an excellent way to meet your needs. In fair amounts, eggs and paneer together give you a solid spread of protein, calcium, and vitamin B12. Both digest slowly and help manage your appetite, which supports general fat loss. In your stomach, they aren’t at war; they just quietly do the job. It lands back on your body and your day. Eggs in the morning and paneer at night? Works. Both together? That works too. Just aim for balance, as even healthy foods should be eaten in sensible portions. How Much Is Too Much? Protein is brilliant, but total daily load matters. While healthy kidneys handle a normal plate of both just fine, those with pre-existing kidney disease must be careful. Two eggs (~12 g) plus 100 g paneer (~18 g) is roughly 30 g of protein, well within reach of the ICMR-NIN RDA (about 54 g/day for a sedentary man and 45.7 g for a sedentary woman). A sensible day, laid out: One or two eggs. You can eat them boiled, poached, or scrambled using very little oil. Paneer, palm-sized. You can grill or scramble it, but avoid heavy, cream-based gravies. Some vegetables and a few whole grains to round it off.  Who Should Go Slow? Most of us can just dig in. A handful of people, though, want to pay a bit more attention: Anyone with kidney disease, since your total protein intake may need to be managed. People with heart issues should focus more on saturated fat intake; while dietary cholesterol’s effect is modest for most, you might opt for egg whites and low-fat paneer. Anyone with a real dairy allergy, where paneer is simply off the list. None of that wipes out the good these foods do. It is only about fitting what you eat to your own body, rather than a rule stamped out for everyone in one go. When Should You Talk to a Doctor or Dietitian? Specific health needs require personalized advice. Seek expert guidance if: Diabetes, kidney disease, or a heart condition is in the mix, and you are unsure how much protein is right. You are pregnant or breastfeeding and want the protein planned properly. You have decided to lose weight or build muscle and want a plan tailored to your specific goals. Consulting an expert can clarify your specific nutritional requirements. The nutrition and

Visit any Indian home around dinnertime, and there is a high chance you will see paneer on the table. It’s everyone’s favorite and cooks fast.  A lot of vegetarians lean on it for protein more than almost anything else sitting in the fridge. Menus at most restaurants give it its own section. At home, it’s the first choice when nobody’s decided what to cook yet. Then, sometimes, an hour after a big paneer meal, the stomach tightens up, feels bloated, and uncomfortable.  It’s fair to wonder whether paneer causes gas. There’s an actual reason for it, and once you know what’s driving it, you don’t have to cut paneer out of your life. You just eat it a bit smarter. Is Paneer Good for Health? Paneer’s benefits are well known. The table below shows approximate nutrient values for 100 g of paneer. Nutrient (per 100 g) Approximate value Protein 19.1 g Calcium 714 mg Fat 14.7 g Carbohydrate 12.4 g Calories 265 Magnesium 8 mg Few vegetarian foods pack as many nutrients into a single serving. Paneer supports muscle repair, keeps you full longer than rice or bread, and supports bone density through its calcium. Carbohydrate content remains minimal as well, which is why it’s usually a safe choice for people managing diabetes. Government guidance backs these claims up too. ICMR-NIN’s 2020 numbers put daily protein at 54 grams for a sedentary man and 45.7 grams for a sedentary woman. Active people need more.  One serving of paneer gets you close to a fifth of the way there. If meat, fish, and eggs aren’t part of your plate, that’s a meaningful chunk of your day handled by one dish. Is paneer good for health? Without question, yes. But how much of it is good, that’s the part people get wrong. Does the Type of Paneer Make a Difference? It does, quite a bit, actually. Buffalo milk is richer and higher in fat than cow milk, so buffalo paneer sits heavier. Freshness counts too. Same-day paneer digests better than paneer that’s been sitting packaged for days, or worse, unrefrigerated through a warm afternoon.  Preservatives in some packaged versions don’t sit well with everyone. If bloating shows up with one brand but not another, that’s rarely random. How it’s curdled matters as well. Lemon juice or vinegar tends to produce paneer that agrees with the stomach more than other curdling agents do. And nothing beats homemade paneer eaten the same day. That’s simply the gentlest version there is. So Why Does Paneer Cause Gas? Most people point at lactose and leave it there. That’s only one piece. Milk contains lactose and paneer comes from milk, that much is obvious.  What’s less obvious: your gut needs lactase to break that sugar down, and many adults simply don’t make enough of it anymore. Whatever lactose escapes digestion passes into the large intestine. Bacteria there ferment it. The gas that follows, along with the cramping and the rumbling, usually shows up somewhere within a couple of hours. Depending on the milk, paneer can carry 15 to 25 grams of fat per 100 grams. Fat is harder for the stomach to move through, so digestion slows. Food stays put longer. Bloating can follow from that alone, with lactose playing no part at all. Wockhardt Hospitals’ nutrition team has flagged a third factor most people never consider: protein digests slower than carbohydrates do. A large serving eaten at once can bring fullness, mild nausea, or cramps on its own, independent of lactose entirely. Portion size decides how much all three factors overlap. A few cubes stirred through a curry hardly register. A whole plate of fried paneer, with rice or naan on the side, asks far more of the gut at once. Order seconds, and fat, lactose, and protein all pile up together before dessert even arrives. Is It the Lactose or Something Else? According to NIDDK, about 68% of people worldwide have lactose malabsorption. This is common. It depends on ancestry and region, but Lactase activity peaks in childhood and declines with age.  Importantly, malabsorption is not the same as intolerance, many people malabsorb lactose without symptoms, which is precisely why portion size works as a fix. Does the same bloating turn up after other fried or fatty meals, not just dairy ones? If so, fat is the more likely culprit. How Much Paneer Is Too Much? No fixed number covers every person. It depends on your weight, activity level, and gut tolerance. A rough guide still beats guessing blind. Profile Reasonable portion Notes Generally healthy adult 50 to 100 grams per meal Fine as a regular part of most diets Lactose sensitive 30 to 50 grams, occasionally Smaller portions are often tolerated fine Prone to bloating or IBS 30 grams or less, cooked well Pair with light spices, avoid raw paneer Managing weight 50 to 75 grams, tracked portion Watch total fat intake across the day Eating paneer every day isn’t the problem. The problem is big, regular portions of raw or heavily fried paneer. Who Feels It More Than Others? A few groups notice these symptoms more than most. Anyone with lactose intolerance People with irritable bowel syndrome  Anyone with a history of gallbladder trouble, since fatty food strains a system already under pressure People with gastritis or acid reflux, which a fatty meal tends to worsen Anyone older, simply because lactase production drops off with age Anyone eating paneer on an empty stomach, with nothing else around to slow the fat and lactose down What Are the Signs You’ve Had Too Much? Watch for these: Bloating, or a visibly distended stomach Gas and frequent burping Mild cramping low in the belly A heavy, sluggish feeling Loose stools in more sensitive people It’s gut bacteria fermenting undigested lactose, or a fatty meal moving through slowly. Can You Make Paneer Easier to Digest? It doesn’t take much. First, cook it. The entire trouble starts with raw paneer. Traditional Indian cooking has long treated raw

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/