PMS is often treated as a joke but for many women, it is a monthly nightmare. Muscle cramps, headaches, bloating, breast tenderness, anxiety and depression are common symptoms of PMS. Though there is no set cure for PMS here are a few tips that will help you deal with it. 

Set yourself an exercise routine

Exercising not only helps you maintain weight but also helps dealing with PMS. You only need to set aside 30 minutes a day for a brisk walk, jog, swim or even dance. Aerobic exercises improve blood circulation, ease stress and help the brain release happy hormones. 

Change your diet

If you are feeling bloated and depressed, cut back on simple carbohydrates like sugar and fat and increase your consumption of complex carbohydrates like fruits, vegetables and whole grains. Do not attempt a low carb diet to lose weight if you suffer from PMS. Reducing the simple carbohydrates in the body and increasing the complex carbohydrates keeps you body feeling full for longer and increases the serotonin levels in the body.
 
Quit alcohol and caffeine

Drinking a glass of wine or a cup of coffee may give you temporary relief from PMS symptoms but in the long run they aggravate your PMS symptoms such as headaches, breast tenderness and mood swings. Alcohol may also contribute towards lowering the magnesium levels in your body and thereby make you feel bloated. 

Relax

One of the effects of PMS is to make you feel anxious and tense. The easiest way to address this is by learning to relax. Try meditation or yoga for half an hour every morning. This will improve your overall health as well as soothe muscle pains. 

Take a few supplements

Research says that certain fatty acids like Omega 3 and linoleic acid can lower irritability and body aches associated with PMS. Calcium is also known to help ease PMS symptoms. Getting these nutrients in the required levels may not be possible only through your daily meals. Hence, you can also consider supplements to ease your pains. 

Use Birth control pills

Birth control pills with the drospirenone hormone can help ease symptoms of severe PMS. Menstruation
is often accompanied by a drop in estrogen levels that can lead to migraines. Birth control pills also regulates your hormones and hence avoids these fluctuations. It also keeps your ovaries from releasing eggs every month and hence reduces the intensity of the associated cramps. 

Talk to people

You are not alone when it comes to PMS. Instead of keeping quiet about your discomfort, talk to people who may be experiencing something similar. Sharing your problems will introduce you to new ways of dealing with it. You could also get online support through various discussion groups.

7 Ways To Deal With PMS

Unless you re planning to have a baby, it is best to employ some form of birth control to have a satisfying and pleasurable sexual relationship. Having an intercourse right after the menstrual cycle is least likely to result in pregnancy, but there is quite a possibility that an accident may happen. The withdrawal method is highly undependable and should be avoided as far as possible. Birth control is available in a number of forms. Condoms, birth control pills, IUDs and birth control shots are the most common methods of birth control. Here are five things you should know about birth control.

Birth control prices vary: Birth control is available in a number of price ranges to suit varying budgets. Condoms are the most budget friendly while IUDs are amongst the most expensive. However, IUDS are effective over a long spell of time while condoms must be used only once. In some cases, your insurance may help pay for birth control. Hence do your research properly before deciding on the type of birth control you would like to use.
Not all birth control protects against STDs: The only type of birth control that can protect against both pregnancy and STDs are condoms. All the other forms of birth control do not protect against the transference of STDs. Spermicides and diaphragms can lower the risk of catching an STD, but do not give full proof protection..
Not just one person needs to be completely responsible for birth control: If you are in a committed relationship, both people have to take full responsibility of birth control. Birth control devices are available for both men and women and hence this is a responsibility that needs to be shared equally. However, if you are not in a committed relationship and have more than one sexual partner, it is best to take responsibility of birth control in your own hands.
There are side effects to most forms of birth control: Any form of birth control that involves hormones will have side effects. Some of the common side effects triggered by birth control are nausea, weight gain or weight loss, mood swings, sore or swollen breasts and lighter or heavier blood flow during menstruation.
No form of birth control is 100% effective: Lastly, you should know that apart from abstaining from sex, no form of birth control is 100% effective. At the same time, you should also know that missing a period is not always a sign of being pregnant as there are various reasons that affect your menstrual cycle. Therefore, it is best to undergo a pregnancy test in case you missed your periods.

Birth Control - 5 Things You Need To Know!

4 Dietary Changes that can Increase Your Chances of Getting Pregnant

At times being able to conceive becomes a challenge due to certain biological reasons. Feeling positive and eating healthy naturally takes you a step nearer to getting pregnant. In case of no medical condition acting as an obstruction, consuming the right food can increase your chances of getting pregnant.

Here?s a list of supplements you can include in your diet to maximise your chances of getting pregnant.

1. Choose whole grains over refined carbohydrates: Reducing the intake of refined carbohydrates (found in milk, potatoes, corn to name a few) can reduce inflammation of the genitals, which will help increase fertility. You can still continue to have your favourite foods, but ensure they are low gi (glycaemic index- a figure used to represent the ability of carbohydrate to increase glucose in blood) carbohydrates.

You can consume whole grains, which help in reducing insulin levels that in turn reduce the risk of heart diseases and diabetes and also help lower cholesterol levels. Try having whole grain bread instead of white bread and porridge instead of sugary processed cereals to reduce your gi ingestion.

2. Harness the power of proteins: Proteins are an important part of your diet and the type of proteins you require careful consideration as they help make new hormones. Try having 25gms of vegetable protein like seeds, legumes and nuts instead of animal protein.

Add dairy foods to your diet as they are also a rich source of protein. They provide vital minerals and nutrients like magnesium, calcium and vitamin b12 to the body and at the same time are low in calories. Include milk, yoghurt and cottage cheese to your meals so that you have a minimum of three servings of dairy products a day, which is essential to meet your nutritional needs and increase your chances of having a baby.

3. Welcome good fats: Processed foods, fatty meats and takeaways are high in saturated fats including trans fats. These lead to inflammation and an increase of oxygen free radicals in the body, which decrease fertility. So, incorporate good fats in your diet in controlled quantities. Try having avocado and tomato on a whole grain toast, for instance.

4. Make folate an integral part of your diet: Folate is an essential nutrient that helps in decreasing the incidence of birth defects in the babies, while ensuring a healthy conception. Along with the prescribed supplements, try to increase its intake in its natural form. The best way to do this is by having green leafy vegetables, which are a rich source of folate. You can also have veggie sticks and vegetable soup along or green vegetable dishes to increase your folate intake.


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4 Dietary Changes that can Increase Your Chances of Getting Pregnant

Why is breastfeeding so good for your baby and you

Breast milk is the best for babies and the benefits of breastfeeding are one too many. Breast milk not only supplies your baby with its requirement of vitamins and nutrients, but also gets the substances which fight diseases, making your baby healthy and strong. 
Benefits of breastfeeding are:

1. Protects Your Body - Breastfeeding induces some changes in your body which you might not be very delighted to accept, but are for the sake of your baby. Did you know, these very changes benefit you as well. Studies have proved that women who breastfeed are protected against breast and ovarian cancer. The longer you feed, the more protected you are.
2. Reduces Stress - Adding to the benefits of breastfeeding you can derive, is the fact that it helps you reduce stress. It also lessens your risk of postpartum depression. Breastfeeding has been found to be relaxing since it releases the hormone called oxytocin. This release also helps the uterus contract.
3. Averts Risk For Baby - A breastfed baby has lower risk of sudden infant death syndrome.
4. Reduces Obesity Risk In Baby - Breastfed babies have lower chances of obesity. They are good at judging when their tummies are full and therefore stop drinking on time. This leads to healthy growth pattern. Compared to babies who are fed on formula, breastfed babies gain weight at slower speed, hence reducing chances of obesity later in life.
5. Increases Cognitive Skills - Multiple researches have shown that there is a direct relationship between cognitive development and breastfeeding.
6. Enhances Baby’s Immunity - Breastfeed babies are also said to be better protected from developing allergies as immune factors like secretory igA is present only in breast milk. It creates a protective layer on the babys intestinal tract. Babies who aren't breastfeed are known to fall sick pretty frequently as formula diet doesn't build their immunity as mother's milk does.

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Why Is Breastfeeding Is A Saviour For Your Baby & You | World Breastfeeding Week

Asthma is an inflammatory disease, which affects the airways of your lungs (respiratory tract that pumps oxygen into the lungs). It is long term in nature. It is characterized by shortness of breath, coughing and wheezing. It occurs a few times a day or a few times a week depending on the person it affects. Sometimes it worsens during the night.

What triggers Asthma?

Airborne particles such as dust mites, mould spores, pollen and cockroach waste.
Infections in the respiratory system such as a common cold.
Cold air can also trigger asthma.
Physical or outdoor activities which make you pant such as running, skipping, jogging and jumping can cause shortness of breath, thus triggering asthma.
Pollutants and irritants in air such as smoke.
Some medications can also trigger asthma.
Stress and nervous attacks (panic attacks) also trigger asthma.
How to manage asthma better by changing your lifestyle:

Try to avoid keeping animals in your houses such as dogs, cats and rabbits. Many times animal fur, waste, urine and saliva contains particles which can cause allergic reactions and make you cough uncontrollably. This, in turn, triggers asthma attacks. If you have pets try keeping them away from your bedroom.
Dust mites also cause allergies which trigger asthma. So wash your carpets, rugs, bed-linen and pillowcases in hot water.
Bugs and insects such as cockroaches are not only unhygienic but can also trigger asthma. Cockroach droppings near your bed, kitchen and food are dangerous and you should call an exterminator to get rid of these bugs.
Sometimes, the heavy fragrance also aggravates your respiratory tract and triggers shortness of breath. Avoid using heavy perfumes, deodorants and room fresheners.
Pollution also triggers asthma. Dust particles come out from the vehicles and mix with the air. If this air is inhaled, it might trigger uncontrollable asthma. So try to cover your mouth with a cloth when you step out of your house.
Asthma can be very severe and can bring many hurdles in your day to day activities. Changing your lifestyle and certain habits can reduce asthma to a great extent.

Lifestyle Changes to Manage Asthma Better

Missing out on your periods or irregular periods once in a while is common. However, the problem arises when irregular periods become every month s story. The irregularity can be an amalgamation of a host of factors. Ignoring the same for long will only complicate things further. For women of reproductive age, the problem can give rise to deleterious consequences, including difficulties in conceiving. In this article, we will discuss some of the common triggers that result in irregular periods and when to seek medical help.

What causes Irregular Periods?
The hormonal balance plays a significant role in the proper functioning of the vital organs of the body. More than often, irregular periods are found to be a manifestation of hormonal imbalance. Some of the conditions that trigger the hormonal imbalance include

PCO is a common medical condition that affects women of reproductive age. PCOS is characterized by the formation of cysts in the ovary (one or both) that affects the ovulation process. In PCOS, there is an increased production of Androgen, especially Testosterone that can cause irregular periods, hair fall, facial hair, weight gain etc.

Time and again doctors and health professionals emphasize the importance of leading a stress-free life. Research suggests stress and anxiety often interfere with the functioning of the Hypothalamus. As a result, the pituitary glands that control and regulate the activities of the ovaries, adrenal glands, and thyroid glands may be affected. These can also trigger a hormonal imbalance giving rise to menstrual problems such as Irregular periods. In case of extreme stress, there may be a short-term cessation of periods (Secondary Amenorrhea).

The hormonal imbalance and irregular periods can also be an outcome of other medical conditions such as endometriosis, a cancer affecting the reproductive organs, fibroids, obesity, diabetes, hyperprolactinemia (characterized by elevated level of prolactin) or even thyroid disorders.

Women who indulge in strict dieting can also suffer from irregular periods. Strict dieting (especially the ones that are without a proper nutritional guidance) can rob the body of the essential nutrients disrupting the hormonal balance.

Irregular periods are normal in women who are nearing their menopause.

When to seek medical assistance?
Irregular periods can be indicative of a severe health problem. Consult a gynecologist

If your regular cycles get delayed by more than 7 days.

There is spotting or bleeding in between the periods.

Your periods last for more than ten days or less than two days.

There is excruciating pain during periods.

The gap between two successive menstrual cycles is more than 35 days or less than 21 days.

Your periods are heavy and unmanageable, affecting your daily routine.

Irregular Periods - When To See A Gynaecologist?

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