Shruti K Bhardwaj

Shruti K Bhardwaj Emphasizing the importance of good nutrition is crucial for leading a healthy lifestyle.

Consume food for the overall nourishment of the body and mind. - Author: BSc and MSc in Food & Nutrition, Certified Diabetic Educator, Internship from AIIMS Delhi.

07/04/2025

World Health Day Special!
Healthy Beginnings, Hopeful Futures, Happy Hearts!

Invest in Your Heart: Your Future Self Will Thank You!

Let's focus 🔛 a vital organ: your heart! Healthy habits now pave the way for a strong & happy heart tomorrow.
• Fuel Your Heart Right: Choose whole grains, fruits, vegetables, & healthy fats.
• Move Your Body: Regular exercise strengthens your cardiovascular system.
• Limit the Unhealthy: Reduce processed foods, sugary drinks, & excessive salt.
• Stress Less: Practice mindfulness & manage stress for heart health.
• Early Habits Matter: Healthy beginnings in youth lead to hopeful, heart-healthy futures.

Let's make heart health a priority, today & every day!

Think menopause is just hot flashes & mood swings? Think again!Menopause isn't a disease—it's a natural physiological ph...
29/03/2025

Think menopause is just hot flashes & mood swings? Think again!

Menopause isn't a disease—it's a natural physiological phase of adulthood, driven by hormonal disturbances like declining estrogen.

Misconceptions label it as "old age" or "the end," but it's about adapting, not suffering!
Lifestyle changes like balanced diets, regular exercise, & stress management can ease symptoms.
Approach it with a positive mindset, not fear. Educate yourself, support the women in your life, & ditch the stigma.
Menopause is a transition, not a full stop!

Remember, it's a natural transition, & healthy lifestyle choices make a huge difference.

28/03/2025

Hey amazing women!

In our busy lives, we often prioritize physical health, but let's remember: mental health is just as important. It's time to break the stigma and talk openly about our mental wellbeing.

Why Mental Health Matters:

* Overall Wellbeing: Mental health impacts every aspect of our lives, from relationships to productivity.
* Stress Management: Healthy coping mechanisms are crucial for navigating life's challenges.
* Emotional Resilience: Prioritizing mental health builds resilience and empowers us to face adversity.
* Physical Health Connection: Mental and physical health are interconnected. Stress can manifest in physical symptoms.
* Self-Care is Essential: Taking time for yourself is not selfish, it is necessary.

Remember, seeking help is a sign of strength, not weakness. Whether it's talking to a trusted friend, practicing mindfulness, or seeking professional support, prioritize your mental wellbeing. You deserve it!

27/03/2025

Ever wondered why hormones & middle-aged women’s health are so closely linked?

Here’s why:

• Hormonal Changes: As women approach menopause, estrogen & progesterone levels fluctuate, impacting overall health.

• Weight Gain: Decreased estrogen levels can slow metabolism, leading to weight gain, especially around the abdomen.

• Bone Health: Lower estrogen levels can increase the risk of osteoporosis, making bone health crucial during this stage.

• Mood Swings: Hormonal shifts can cause mood fluctuations, anxiety, & irritability.

• Sleep Issues: Lower progesterone can disrupt sleep, leading to insomnia or poor sleep quality.

• Nutrition Matters: A balanced diet rich in calcium, omega-3s, & fiber supports hormonal balance, energy, & bone health.

• Exercise Benefits: Regular physical activity helps manage weight, improve mood, & support overall health.

Prioritize self-care & balanced nutrition to thrive during these changes.

26/03/2025

Eat Right for Every Phase!

As a ClinicalNutrition, I know how much your menstrual cycle affects your energy, cravings, and mood. The good news? The right nutrition can support you through each phase!

✨ Menstrual Phase (Days 1-5):
🔴 Focus on iron-rich foods (spinach, lentils, lean meats) to replenish blood loss.
🫖 Stay hydrated and include anti-inflammatory foods (ginger, turmeric) to ease cramps.

✨ Follicular Phase (Days 6-14):
🥑 Support rising estrogen with healthy fats (Nuts, healthyfats).
🍓 Fuel energy with complex carbs.

✨ Ovulation Phase (Days 15-17):
🥚 Optimize fertility with zinc & B vitamins (eggs, seeds, whole grains).
🐟 Boost brain function with omega-3s (salmon, seeds, nuts).

✨ Luteal Phase (Days 18-28):
🍫 Reduce PMS with magnesium-rich foods (dark chocolate, pumpkin seeds, bananas).
🌿 Balance mood swings with protein & fiber (legumes, tofu, leafy greens).

Your body thrives when you nourish it! Save this for your next cycle & tag a friend who needs this! 💕

Hey, superwomen! Juggling work & health? Meal prep is your secret weapon!• Stock up 🔛 vegetables - pre-cut those vegetab...
25/03/2025

Hey, superwomen! Juggling work & health? Meal prep is your secret weapon!

• Stock up 🔛 vegetables - pre-cut those vegetables for quick sabzis, salads, or stir-fries
• Sprouts? Soak moong or chana overnight - instant protein boost for salads or chaats.
• Cooked rice before to save time in the morning.
• Clean & store GIVs properly to use them easily.

Spend 30 mins prepping 🔛 week🔚s, & you will get nutritious, home-cooked meals all week. No more takeout guilt - just desi flavors & energy to slay your day. You've got this, ladies! This saves time & ensures healthy eating!

05/03/2025

Hey incredible Indian women! Let's talk about something vital: nourishing our bodies at every stage of life. We juggle so much – careers, families, and more – and strong women need strong nutrition to power through it all!

Fueling Your Journey, Every Step of the Way:

* Girlhood & Adolescence: This is the foundation! Iron-rich foods, calcium for bone development, and balanced meals are crucial for growth and development. Think leafy greens, dairy, and whole grains.
* Reproductive Years: Pregnancy and motherhood demand extra nutrients! Folic acid, iron, and calcium are essential for both mother and child. Include lentils, spinach, and dairy products.
* Midlife & Menopause: Hormonal changes bring new needs. Focus on phytoestrogens (soy), calcium, and Vitamin D to manage symptoms and maintain bone health.
* Golden Years: Nutrient absorption might decrease, so prioritize protein, Vitamin B12, and antioxidants. Think lean protein, fortified cereals, and colorful fruits and veggies.

Women's nutritional needs change throughout life due to hormonal fluctuations, pregnancy, and aging. Tailoring your diet to each stage ensures optimal health and well-being.

Let's empower ourselves with knowledge and make informed choices to nourish our bodies. Because strong women, truly, need strong nutrition at every phase of her life. Share your favorite nourishing foods below!

25/02/2025

🌱 Easy & Nutritious Vegan Eats!

👩‍⚕️ Delicious, plant-based, and dietitian-approved!

✅ Packed with nutrients
✅ Super simple to make
✅ 100% plant-powered goodness

💚 Eating vegan has never been easier!

📌 SAVE & FOLLOW for more!

31/01/2025

Managing Type 1, Type 2, and gestational diabetes mellitus (GDM) involves different approaches and dietary strategies tailored to each condition. It's crucial to seek the guidance of a qualified dietetic professional who can provide personalized advice and create a meal plan that aligns with your specific health needs and goals. This professional expertise ensures a more effective and safe management of these conditions.

Regular physical activity is a game-changer for people with diabetes!* Improved Blood Sugar Control: Exercise helps your...
29/01/2025

Regular physical activity is a game-changer for people with diabetes!

* Improved Blood Sugar Control: Exercise helps your body use insulin more effectively, leading to better blood sugar management.
* Weight Management: Physical activity helps you maintain a healthy weight, which is crucial for diabetes management.
* Reduced Risk of Complications: Exercise lowers the risk of heart disease, stroke, and other diabetes-related complications.
* Boosted Mood: Exercise releases endorphins, which have mood-boosting effects.

Start moving! Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Remember, consistency in exercise alongside diet is key to diabetes control.

22/01/2025

Type 1 diabetes is a chronic condition where the body's immune system mistakenly attacks the cells in the pancreas that produce insulin. This leads to high blood sugar levels and requires lifelong management.

Key aspects of managing Type 1 diabetes:

* Blood Sugar Monitoring: Regularly checking blood sugar levels is crucial for making informed decisions about insulin doses and adjusting dietary intake.
* Carbohydrate Counting: Understanding the carbohydrate content of foods is essential for managing blood sugar levels effectively.
* Meal Planning: A balanced diet rich in fruits, vegetables, lean protein, and whole grains is vital for maintaining stable blood sugar levels.
* Physical Activity: Regular exercise improves insulin sensitivity and overall well-being.
* Stress Management: Techniques like mindfulness and relaxation can help manage stress and prevent blood sugar fluctuations.

Living Well with Type 1 Diabetes

With proper management, individuals with Type 1 diabetes can lead fulfilling lives. Working closely with a healthcare team, including a doctor, Qualified Clinical Dietitian, and diabetes educator, is essential for developing a personalized management plan.

Want to learn more about managing Type 1 diabetes?

Schedule a consultation with our dietitian today!

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