Sheetal G Yadav Nutritionist

27/11/2024

You are the greatest project you'll ever work on.
Restart.
Reset.
Refocus.
As many times as you need. Just don't give up!

04/11/2024

Did you know that in Japan, doctors literally write prescriptions for patients to visit forests? 🌲

It’s called Shinrin-yoku, or forest bathing—a therapeutic technique that helps lower blood pressure, reduce stress, alleviate anxiety, boost immunity, and even improve creativity and mood.

As a nutritionist, I find this approach fascinating! Imagine adding a ‘forest prescription’ to your wellness routine. Would this be a practice you’d consider for better health?

Let’s start a conversation about how mindful nature-based therapies can complement our modern wellness practices. Could this be the next step in holistic health? Let me know your thoughts!

02/11/2024

21/10/2024

The Gut and Muscle Healer

Pomegranate is excellent for nourishing and promoting the growth of healthy gut bacteria.

It also produces a byproduct that creates a metabolite called Urolithin A, formed by gut bacteria if you have the right strains.

Urolithin A has been shown to significantly improve health by promoting mitophagy—the process of recycling and eliminating damaged mitochondria, while building new ones.

Not everyone produces Urolithin A naturally; it depends on the composition of your gut bacteria.
- Factors that can impair this ability include:

1. Poor Diet
2. Antibiotic Use
3. Chronic Stress
4. Aging
5. Gut Inflammation

How to Overcome These Issues:

1. Prebiotic Foods
2. Probiotic Foods
3. High-Fiber Diet
4. Reduce Processed Foods
5. Supplement with Pomegranate Extracts: For those who struggle with natural Urolithin A production, pomegranate extracts or Urolithin A supplements may help directly provide the benefits.

This supports increased muscle synthesis, effectively counteracting sarcopenia, the age-related loss of muscle mass.

In essence, consuming pomegranate nourishes beneficial bacteria, leading to the production of this powerful compound, which helps clean up your cells, combats aging, and supports muscle growth—all from one remarkable fruit.

The primary foods that help induce Urolithin A production in the body are those rich in ellagitannins, a type of polyphenol. The key sources are:

1. Pomegranates
2. Raspberries
3. Strawberries
4. Blackberries
5. Walnuts

27/09/2024

Age Gracefully: 5 Skin-Boosting Nutrition Tips!

1. Cut the Sugar—> Sugar binds to collagen, causing premature aging through glycation, leading to wrinkles and dullness.

2. Avoid Ultra-Processed Foods—> These trigger free radicals, which damage skin cells. Replace them with antioxidant-rich foods like fruits and vegetables.

3. Support Collagen—> Protect your skin’s structure by including collagen / vitamin C and amino acids, which help rebuild collagen.

4. Fight Inflammation—> Chronic inflammation speeds up aging. A balanced diet full of whole foods & antioxidant rich is your best defense.

5. Cell Renewal & NAD—> Cellular waste builds up with age. Consider NAD supplements to support skin repair and renewal. (NAD- 250-500 mg/day, in the morning is ideal to take)

Advisory:
Always consult with your doctor or healthcare provider before starting any new supplement regimen to ensure it's appropriate for your individual health needs.

19/09/2024

The Truth About Sugar in Your Body!

- In a baby’s brain, sugar is linked to —> ADHD
- In an adult brain, it’s tied to —> Dementia
- In your eyes, sugar leads to —> Glaucoma
- On your teeth? —> Cavities
- Disrupting your sleep? —> Insomnia
- In your blood? —> Diabetes
- On your skin? —> Premature aging
- Too much sugar in your system? It can fuel —> Cancer
- Sugar + alcohol? They destroy the —> good bacteria in your gut.

✨Time to detox from processed sugar✨
1. Probiotics with —> lactobacillus to metabolize sugar.
2. L-Glutamine —> to curb sugar cravings.
3. Cut down on —> processed & packaged snacks.

17/09/2024

➖Are You Checking Your Blood Sugar Correctly? 💉🩸

➖Many people get inaccurate blood glucose readings due to two common mistakes.

✖️Mistake No. 1: Not Washing Your Hands Before Testing 💦 🧴

➖Even if you haven’t touched anything throughout the day, your hands accumulate oil, sweat, dust, and dead skin cells. These can interfere with your glucose readings. Always wash your hands thoroughly before checking your blood glucose to ensure accuracy. 🖐️

✖️Mistake No. 2: Waiting Too Long After Waking Up to Test 🙍🏽‍♂️

➖Your body prepares for the day when you wake up, and part of that process involves your liver releasing glucose into your bloodstream to provide energy. If you move around too much 🏃🏻‍♀️‍➡️🏃🏽‍♂️‍➡️ before testing your fasting blood glucose, your levels may rise due to this natural response. This could lead to elevated readings even though you're fasting. Yes even while fasting your blood glucose will go up as your brain and muscles require glucose to function. To get the most accurate fasting blood glucose reading, test shortly after waking up and before engaging in any physical activity 🌝

05/09/2024

After Eating 🍽️ Get Moving 🚶🏽‍➡️

(Simple Moves to Balance Blood Sugar post meal and Energise Your Day!)

☘️When you eat, your muscles need energy, and their first source is the glucose in your bloodstream.

☘️You can use this to your advantage. By engaging your muscles shortly after a meal, you encourage them to absorb some of the glucose from your blood, helping to manage blood sugar levels and prevent spikes.

☘️Incorporate movement into your routine after eating. Whether it’s taking a walk, tidying up your home, playing with your dog, hitting the gym, or doing simple exercises like calf raises at your office desk, it all helps. Calf raises, in particular, are effective because the calf muscles, especially the soleus muscle, are excellent at absorbing glucose.

☘️By activating your muscles post-meal, you optimize glucose utilization and support better overall health.

02/09/2024

Cortisol, the stress hormone, plays a significant role in weight gain, particularly around the midsection. While you can gain weight anywhere, excess fat around your belly is often a clear indicator of high cortisol levels.

(Now, to really understand what's going on, Body Composition Analysis (BCA) comes in handy. BCA measures fat, muscle, and water in your body, giving you a clear picture of how cortisol might be shifting your body’s balance. It's not just about weight—it's about where that weight is coming from (VISCERAL FAT)
So, if stress is packing on pounds, BCA can help pinpoint the problem and guide you toward healthier choices)

Now, if you decide to join a boot camp and have a super-motivated trainer pushing you hard, you might actually end up making the problem worse. Intense exercise can increase cortisol levels, which leads to more fat accumulation, especially around the belly.

So, what kind of physical activity should you do to lose that stubborn belly fat?

Truly aerobic exercise is the answer. Aerobic means "with air," so it’s the type of exercise done at a low enough intensity that you can still breathe comfortably and supply your body with oxygen.

By combining aerobic exercise with a balanced diet and lifestyle to lower cortisol and manage stress effectively, here’s a simple guide:

1. Moderate Exercise: Stay active with moderate activities like walking or yoga to reduce cortisol.
2. Avoid Overtraining:Intense workouts can raise cortisol, so balance exercise with rest.
3. Maintain a Healthy Sleep Schedule: Stick to a consistent bedtime to support your body’s natural circadian rhythm.
4. Mindfulness and Relaxation: Practice meditation, deep breathing, or mindfulness to calm your mind.
5. Take Regular Breaks: Pause throughout the day to relax and reset.
6. Balanced Nutrition: Eat whole foods and avoid refined sugars and too much caffeine.
7. Organise Your Day: Prioritise tasks and set boundaries to reduce stress.
8. Supplements: Consider adding ashwagandha, rhodiola rosea, magnesium, omega-3s, green tea—> (saffron, chamomile) and vitamin C to your routine for additional support.

This combination of food, lifestyle, and supplements helps lower cortisol and support overall well-being to a great extent.

(Health Expert Advisory- Consult a health expert, Doctor or a nutritionist before starting any new supplements or major diet changes)

29/08/2024

you're overweight👨🏻‍🦰, your brain 🧠becomes weaker.

As body weight 🫄🏻increases, both the size and function of the brain 🧠 can decline.

In a 2009 MRI study conducted by Dr. Cyrus Raji from the University of Pittsburgh, it was found that individuals who are overweight have 4% less brain 🧠 volume compared to those with a healthy 🧍🏻weight.

Furthermore, their brains appear to be approximately eight years older 🧓🏼 in terms of structural age.

The study also revealed that individuals who are obese exhibit an 8% reduction in brain volume, and their brains appear to be 16 years older 👴🏼 than those of healthy individuals.

Shrink your waist, save your brain: ditch the junk🍔, move daily🏃🏻‍♂️🏃🏻‍♀️‍➡️, and stress less.🧘Your future self will thank you! 🤷‍♀️

25/08/2024

The Gut-Brain Connection: Reducing Inflammation for Better Health.

Research shows that conditions like depression, autism, ADD, and dementia often involve brain inflammation. But what’s causing this inflammation, and how can we stop it?

One major factor is poor gut health. When your gut is compromised—especially if you have "leaky gut"—harmful substances can slip through the intestinal lining into your body. This triggers inflammation that can reach your brain, affecting how you feel and think.

Taking care of your gut is key. What you eat matters. Foods high in sugar, or those that quickly turn into sugar like bread, pasta, potatoes, and rice, are pro-inflammatory and can worsen gut issues. By cutting back on these foods, or treating them as occasional side dishes / condiments, you can help reduce inflammation and protect both your gut and your brain.