Health buzz

Hi there, I hope you are well. - You can stock fruits and vegetables for a week, and ensure to have these as your snacks, too. Fruits can be had as it is or as a fruit salad. You can have salad sticks with home made dahi dip as a snack. - You can opt for dals, beans, curd,milk eggs, as your sources for protein. You can prepare dal in the afternoon and have the same for dinner, too. - Try and prepare meals at home, so you can manage the salt, sugar, and oil intake. Try to keep it as minimal as possible. - Avoid consumption of outside foods, especially packaged, ultra processed, and refined foods. - You can opt for rice or roti based on your convenience, if you have time in the afternoon prepare rotis, and you can have same at night, too. -Have salads with your meals, you can opt for a cucumber and tomato salad which is easy to prepare and requires minimum ingredients. - Plan your meals in advance, at least a week prior and make a budget for it as well. I hope this helps. Take care ✨

Magnesium helps manage menstrual cramps by relaxing the muscles of the uterus, reducing the intensity and duration of cramping. It also helps regulate calcium levels, which can contribute to muscle contractions. Additionally, magnesium has anti-inflammatory properties that can alleviate pain and discomfort associated with menstrual cramps.

Hi there, I hope you are well. Here are foods that you need to limit during menstruation. - Foods high in sodium such as chips, ready to eat, ready to cook foods, sauces, dips, etc. - Excessive chocolate consumption, especially milk chocolate - Excessive dairy consumption ( milk, paneer, and cheese) Consume it in moderation. - Red meat and processed meat - Excessive caffeine intake - Bakery items ( cakes, pastries, cookies, etc) - Alcohol consumption - Fried, oily, greasy foods - Sugary treats and beverages - Canned foods ( high sodium content) - Spicy foods - Pork/Bacon I hope this helps, Take care ✨

Hi there, I hope you are well. Hormonal imbalances are increase food cravings, and you are likely to incline towards your favourite foods. Here's what you can do to address your cravings - - Let's understand that cravings can happen due to deficiencies as well as dehydrated. - Hence, incorporate foods from different food groups. - Add enough fibre, protein, and good fats to the diet as these can keep you full, and provide satiety. - Add protein to every meal, even your snacks, eg- fruit with chia seeds sprinkled on top, fruit with Greek yogurt, etc. - Have a wholesome, and nutritious breakfast, and lunch, and keep your dinner light ( preferably protein based). - Cater to your cravings once a while. - Keep yourself hydrated, drink at least 8-10 glasses of water. - Sleep well and stress less, as less sleep and more stress can increase cravings, and exacerbate hormonal imbalance. - Maintain a journal to write your feelings, why do you crave something. - Avoid stocking unhealthy foods 🙂

Lactose intolerance itself doesn't directly affect menstrual health. However, some individuals with lactose intolerance may experience digestive discomfort or bloating, which could exacerbate existing menstrual symptoms like bloating and cramping.

Hi there,.I hope you are well. Since, you are training for a marathon, here's what you need to do. -Small out your meals, which means have meals at regular intervals, including mid meals. Have 4-6 meals throughout the day. - Before your practice, add dried fruits, fruits, to your diet. - Your requirements for carbohydrates, protein,and fats is likely to go up. -You will need 60% of carbs ( as this is going to be the primary source of energy), Protein-20% ( this will help in building muscles, recovery, and providing strength throughout. Get your complex carbs such as oats, wheat, barley, broken wheat, and protein sources such as lean meat, dairy, eggs, beans, lentils, nuts, and seeds. - Fats will be 20% to provide satiety, fight inflammation, hormone production, and for absorption of nutrients such as Vitamin D, E, K, and A.Nuts, seeds, fatty fish, eggs, avocado are great sources. - Drink enough water as hydration is important during, in between, and post the marathon. Take care ✨✨

Hi there, I hope you are well. Here are some vegetarian sources of protein- - Paneer - Beans - Lentils - Sprouts - Yogurt - Cheese ( occasional consumption) - Soybean ( chunks, nuggets) - Tempeh - Nuts - Seeds( chia seeds, hemp seeds) - Milk - Soy milk - Almond milk - Millets I hope this helps :) Take care ✨✨

Hi there, I hope you are well. If you are looking for dietary adjustments that can complement hormone replacement therapy for menopause, then, here's what you can do. - Opt for a heart healthy diet including fresh fruits, vegetables, complex carbohydrates (oats, barley, jowar, bajra,etc), lentils, nuts, seeds, and lean meat (fish, chicken). ✨ Include 2-3 servings of calcium rich foods to your diet. ✨ Add low GI foods to maintain a healthy weight. This means shifting from refined foods to whole foods. ✨ Keep caffeine and alcohol at bay. ✨ PHYTOESTROGENS are plant compounds similar to human estrogen with weaker activity. Soy milk, soybeans, flax, chickpeas, broccoli, cabbage are some examples. ✨ Limit the intake of salt, sugar, and saturated fats. ✨ Supplementation can help, talk to your doctor regarding the same. ✨ Add Probiotic rich foods such as yogurt, kimchi, Indian fermented foods such as idli, dosa, dhokla, etc to the diet for better digestion. I hope this helps, Take care ✨

Hi there, I hope you are well. Weight gain during menopause can be tackled in the following manner- - Incorporate enough protein in the diet. Beans, lentils, lean meat, dairy and dairy products, nuts, seeds, eggs, are some sources. Avoid red meat, or pork. - Make sure to have enough fibre in the diet. Add fruits, vegetables, wholegrains, beans, millets for enough fibre. This can take care of weight gain, better digestion, and can keep blood pressure and blood sugar levels in check. - Nuts, seeds, fatty fish, avocado are great sources of Omega 3 fatty acids , and it can help in lowering inflammation and alleviating the symptoms related to menopause. - Exercise for 20-30mins, at least 5 times a week. You can even opt for yoga, stretching, walking and home-workouts. - Keep yourself hydrated as dehydration can be a cause of cravings or Tiredness. - Meditate and practice yoga to keep yourself away from stress. - Add low glycemic index foods to the diet. Avoid bakery items, packaged foods.

Hi there, I hope you are well. There are various health issues that can be related to abnormal or irregular period health. Here are some of them - - Eat less calories - Opting for a crash diet - Sudden weight gain/weight loss - Excessive exercise - PCOS - Uterine fibroids - Endometriosis - Adenomyosis - Pelvic inflammatory disease - Thyroid issues - Stress - Birth control pills -Some Medications - Surgery I hope this helps! take care.