Category: latest buzz

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latest buzz Medical Nutrition

Understanding Hormonal Impact on Gut Health: Strategies for Hormonal Balance & Digestion

Hormonal Impact on Gut Health

Understanding the intricate relationship between hormones and gut health is essential for maintaining overall well-being. Various hormones, such as estrogen, noradrenaline, adrenaline, and cortisol, play significant roles in regulating digestive processes. Fluctuations in these hormones can impact digestion and gut function, leading to digestive disturbances and discomfort.

In this blog, we delve into how different hormones influence gut health and explore practical strategies to achieve hormonal balance for optimal digestion. By incorporating specific foods and lifestyle habits, you can support your body’s natural hormone regulation and promote a healthier gut.

Estrogen and Gut Health

Estrogen fluctuations can affect digestion and foods like cruciferous vegetables, mushrooms, and flaxseeds that help balance estrogen levels. Embrace a healthy lifestyle with adequate healthy fats, hydration, and physical activity to support hormonal equilibrium.

Noradrenaline and Digestion

Elevated noradrenaline levels during anxiety can impact digestion negatively. Foods like dark chocolate and avocado that help manage noradrenaline, along with relaxation techniques and regular cardio exercise to promote overall well-being.

Adrenaline and Digestive Health

Adrenaline can slow down digestion during stressful situations. Incorporate Omega-3-rich foods such as salmon and walnuts into your diet and adopt stress-reducing strategies to manage adrenaline levels effectively.

Cortisol and Gut Function

Elevated cortisol levels due to stress can interfere with digestion. Implement dietary changes including probiotics, superfoods like berries and leafy greens like spinach, yoga, and sufficient sleep to combat cortisol and promote a healthier gut.

Conclusion

Balancing hormones is key to maintaining optimal gut health. Implement these dietary and lifestyle strategies to support digestive function and overall well-being. Embrace a healthier lifestyle for a happier gut!

In case of any related query related to personalized nutrition or weight loss book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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latest buzz Medical Nutrition

How to Improve Your Heart Health? Lifestyle Changes for A Healthy Health

how to improve your heart health

In today’s digital age, heart-related issues are on the rise due to lifestyle factors and unhealthy food choices. Learn how to safeguard your heart health by making simple yet impactful changes to your daily routine.

Understanding Heart Health Challenges

Ignoring signs like extreme fatigue, stress, and a sedentary lifestyle can contribute to heart problems, especially with frequent consumption of unhealthy foods from popular delivery apps. Foods like pizza, burgers, pasta, and noodles often contain hydrogenated oils, which elevate bad cholesterol and impact heart health.

Enhance Your Heart Health With These Lifestyle Changes

Take these proactive steps to prioritize your heart Well-being:

  • Restrict Ordering Unhealthy Foods: Avoid frequent ordering of pizza, burgers, and restaurant-cooked meals high in hydrogenated oils.
  • Conduct Annual Blood Tests: Monitor cholesterol levels (Total Cholesterol, LDL, HDL, Triglycerides), non-HDL cholesterol, high-sensitivity CRP, and Lipoprotein A.
  • Incorporate Regular Physical Activity: Engage in moderate activities like walking or swimming, avoiding heavy weightlifting and high-intensity cardio exercises if you have heart concerns.
  • Ensure Quality Sleep: Aim for 8 hours of uninterrupted sleep each night to promote heart health.
  • Practice Stress-Relieving Activities: Include meditation or yoga in your routine to manage stress and promote relaxation.
  • Adopt a Balanced Diet: Focus on a diet rich in protein, complex carbohydrates, and healthy fats to support heart health and overall well-being.

By implementing these steps and making healthier choices, you can significantly reduce your risk of heart-related issues and improve your overall quality of life.

Conclusion

Prioritize your heart wellness by making informed lifestyle changes and avoiding unhealthy food choices. Share your experiences and questions in the comments below to continue the conversation on heart wellness!

In case of any related query related to personalized nutrition or weight loss book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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latest buzz Medical Nutrition Nutritional Needs During Pregnancy

The Ultimate Guide to Heating Plant-Based Milk: Tips and Tricks

How to Heat Plant-Based Milk Without Curdling

Learn how to heat various types of plant-based milk without curdling or altering their texture. Get handy tips for preparing your favorite dairy alternatives.

Heating Plant-Based Milk: A Handy Guide

Heating plant-based milk requires careful attention to prevent curdling or undesirable changes in texture. Here are detailed best practices for heating different types of plant-based milk:

Almond Milk & Cashew Milk

  • Use low to medium heat.
  • Stir frequently to prevent separation and curdling.
  • Avoid boiling; gentle heating is best.

Soy Milk

  • Heat over low to medium heat without stirring excessively.
  • Soy milk generally handles heat well without curdling.

Oat Milk

  • Heat gently over low to medium heat.
  • Oat milk can thicken slightly when heated; stir gently to maintain consistency.

Coconut Milk

  • Use moderate heat to prevent curdling.
  • Stir occasionally; avoid boiling coconut milk vigorously.

Rice Milk

  • Best suited for low-heat applications.
  • Heating may cause rice milk to become thin and watery; use gentle heat for warming.

Hemp Milk

  • Hemp milk is prone to curdling when heated.
  • It’s best used cold or added to smoothies rather than heated.

By following these specific guidelines for each type of plant-based milk, you can heat them effectively while preserving their taste and texture. Experiment with temperatures and techniques to find what works best for your preferred dairy alternatives.

Conclusion

Master the art of heating plant-based milks with these tips and tricks. Experiment with different temperatures and methods to achieve the perfect texture for your favorite dairy alternatives. Share your experiences and questions in the comments below!

In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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latest buzz Medical Nutrition

Foods to Eat for Better Sleep, Fighting Fatigue, and Improving Strength

Foods to Eat for Better Sleep, Fighting Fatigue, and Improving Strength

Introduction

Are you struggling with sleep issues, low energy, muscle weakness, or persistent tiredness? This video is tailored just for you. Learn how to enhance your well-being through simple dietary adjustments.

Improving Sleep Quality

Eat Foods Rich in Magnesium, Tryptophan, and Melatonin

If sleep is a challenge, incorporate these foods:

  • Milk
  • Fatty fish
  • White rice
  • Kiwi
  • Cherries
  • Almonds
  • Walnuts
  • Chamomile tea
  • Lavender tea
  • Passionflower tea

Foods to Eat to Beat Fatigue

Eat Foods High in Iron, Folate, and Vitamin B12

Combat Fatigue with:

  • Raisins
  • Spinach
  • Lentils
  • Tofu
  • Eggs
  • Chicken Consider blood tests for accurate nutrient evaluation.

Strengthening Muscles

Eat Foods Rich in Vitamin D, Calcium, and Zinc

To fight muscle weakness, include rich in:

  • Milk
  • Yogurt
  • Paneer
  • Chickpeas
  • Mushrooms
  • Sesame seeds
  • Pomegranate
  • Beetroot carrot juice Incorporate muscle-strengthening exercises into your routine.

Alleviating Tiredness

Eat Potassium-Rich Foods

If tiredness persists:

  • Tender coconut water
  • Banana
  • Avocado
  • Sweet potato
  • Potato Stay hydrated throughout the day for effective fatigue management.

Enhancing Immunity

Eat Vitamin C and Zinc-Rich Foods

Boost your immune system with:

  • Citrus fruits (lemon, lime, orange)
  • Kiwi
  • Guava
  • Cherry
  • Gooseberry
  • Bell pepper

Conclusion

Taking charge of your health begins with making informed dietary choices. Whether you’re aiming for better sleep, increased energy, or stronger muscles, incorporating nutrient-rich foods can make a significant difference.

By focusing on foods rich in magnesium, tryptophan, iron, folate, vitamin B12, Vitamin D, calcium, zinc, and potassium, you can address common health concerns and promote overall well-being. Additionally, don’t underestimate the power of hydration and immune-boosting nutrients like Vitamin C and zinc.

Remember, small dietary adjustments can lead to noticeable improvements in your quality of life. If you have specific health goals or concerns, consider consulting with a nutritionist or healthcare professional for personalized guidance.

Start implementing these nutrition tips today and experience the positive impact on your health and vitality!

In case of any related query related to diet or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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latest buzz Medical Nutrition Nutritional Needs During Pregnancy OUR SERVICE SLIDE

Let’s Debunk Pregnancy Myths With Silky Mahajan

pregnancy myth vs facts

During pregnancy, it’s important to separate fact from fiction. Let’s address common myths to ensure a healthy journey for both mom and baby.

Let’s Debunk Pregnancy Myths

Myth #1: You Need to Eat For Two

Fact: Only 300 extra calories/day are needed in the 2nd and 3rd trimesters. Quality over quantity is key! Use our calorie calculator to calculate your calorie intake.

Myth #2: Gaining Less Weight Makes Delivery Easier

Fact: A healthy weight gain is essential to avoid complications like premature birth.

  • 13-18 kg for underweight moms.
  • 11-16 kg for people who already had a healthy weight.
  • 7-11 kg for overweight individuals.
  • 5-9 kg for obese individuals.

Use our ideal body weight Calculator to know your ideal weight

Myth #3: Cravings Equal Nutritional Needs

Fact: During pregnancy, hormonal changes can trigger cravings for specific foods. These cravings are not necessarily a sign of nutrient deficiency but are influenced by shifts in hormone levels.

It’s important to focus on maintaining a balanced diet with a variety of nutrients to support both maternal health and the developing baby.

By incorporating a range of foods from different food groups, you can meet your nutritional needs and help manage cravings more effectively.

Myth #4: No Exercise During Pregnancy

Fact: Exercise is beneficial for a healthy pregnancy. Walking and gentle breathing exercises are good. Consult a fitness trainer for safe gym workouts. Stay active for a healthier you and your baby.

Conclusion

Separate pregnancy facts from myths to make informed choices. Prioritize balanced nutrition and safe exercises for a smooth and healthy journey. Consult your best the best pregnancy nutritionist Silky Mahajan for personalized guidance.

In case of any related query related to diet or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

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latest buzz Smart Grocery Shopping

Smart Grocery Shopping: Elevate Your Health with Savvy Grocery Choices

Elevate Health with Smart Grocery Choices
Elevate Health with Smart Grocery Choices

Introduction

Did you know that your journey to health transformation begins the moment you step into a grocery store? The aisles are battlefields, with choices that can either fortify your wellness or undermine it.

But fear not, this quick guide will arm you with savvy shopping strategies to stock your pantry with nutritious foods. Say goodbye to impulsive, unhealthy choices and hello to a well-thought-out grocery list that paves the way to a healthier you!

Mastering the Art of Planning

Planning is not just for meetings and budgets; it’s the cornerstone of smart grocery shopping too. A meticulously curated shopping list acts as your personal health ally, ensuring you purchase only what nourishes your body.

Begin by mapping out your meals for the week, including snacks. Next, translate your meal plans into a categorized list—produce, dairy, proteins, grains. This not only streamlines your shopping experience but also shields you from the siren call of junk food.

The Golden Rule: Never Shop Hungry

Hunger is the enemy of prudent decision-making, especially in a grocery store. A ravenous shopper often falls prey to high-calorie, sugar-laden snacks.

To avoid this trap, eat a wholesome snack before you set out. A piece of fruit, a handful of nuts, or a yogurt can stabilize your blood sugar and sharpen your focus towards healthy choices. Shopping satiated means you’re shopping smart!

Becoming a Label Detective

Food labels are your window into the contents of packaged food. Yet, they can be as cryptic as an ancient language if you’re not versed in label literacy. Start with the ingredient list—fewer ingredients usually mean less processing.

Watch for hidden sugars—anything ending in ‘-ose’ is a sugar disguise. Keep an eye on sodium levels; your heart will thank you for it. And when it comes to additives, if it sounds like a chemistry experiment, it probably is.

Prioritizing Nutrient-Dense Foods Over Processed Snacks

The brightly colored packaging of chips and cookies may grab your attention, but it’s the rainbow of fruits and vegetables that should end up in your cart.

These nutrient powerhouses trump processed snacks in every aspect—fiber, vitamins, minerals, and other health-boosting phytonutrients.

Lean proteins like fish or chicken, whole grains, and dairy or plant-based alternatives offer a myriad of health benefits that no bag of chips can provide.

The Long-Term Benefits of Smart Grocery Shopping

Each smart choice you make in the grocery store has a ripple effect on your health and well-being. By consistently choosing whole foods over processed ones, you’re likely to see improvements in your energy levels, weight management, and even mental clarity.

Furthermore, your proactive choices help curb the cycle of frequent, unhealthy food deliveries, saving you not just calories but also cash.

Conclusion

Transforming your health through grocery shopping is a practical and satisfying journey. By planning ahead, eating before you shop, and becoming a label detective, you’re setting the stage for a nutritious lifestyle.

As you make these small but mighty changes, you’ll find your kitchen a haven of health, brimming with wholesome foods that serve your body and mind.

In case of any related query to healthy nutrition or weight loss book an online appointment with Dt. Silky Mahajan. Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat). Follow us on facebook & instagram for latest updates.