Nutrition & Wellness Clinic

27/09/2024

https://www.facebook.com/share/v/XnYpHk8dvaHSR1iX/?mibextid=WC7FNe

03/08/2024

How to maintain muscle mass after 55 years of age? How to help yourself or senior in your family?

Loss of muscle mass as we age is a common problem and leads to significant health challenges. Geeta Shenoy, a leading nutritionist from Mumbai in conversation with Healthy Wrinkles (www.healthywrinkles.com) gives valuable tips and advice to maintain muscle mass.

The key tips include.
• Balanced diet with adequate calories. Special attention to proteins, Calcium and Vitamin D
• Regular physical activity
• Post work-out nutrition is important
• Hydration shall not be neglected
• Regular health checkups must

Complete blog by her can be read at https://healthywrinkles.com/blog/healthy-aging/managing-muscle-mass-in-seniors

List of dieticians and nutritionist can be found at https://healthywrinkles.com/nutritionist-listing

For every type of Senior Healthcare service, reach out to us at +91 9967913884 or WhatsApp us on +91 9967913884. You can also write to us on support@healthywrinkles.com.




Sanjay Kumar Abhay Lonkar Najmuddin Kuwawala Shrihari Shidhaye Nutrition & Wellness Clinic All India Senior Citizens' Confederation- Aisccon

07/04/2024

Understanding Carbohydrate Counting: A Comprehensive Guide

Continuing from our previous discussion on diabetes management, let's delve deeper into the concept of carbohydrate counting. In this article, we'll explore what carbohydrate counting entails, its significance in managing blood glucose levels, and who can benefit from this approach.

What is Carbohydrate Counting?
Carbohydrate counting is a meal planning system where individuals consume a specific amount of carbohydrates at each meal or snack. This amount of carbohydrate intake is proportional to the insulin in the body, whether produced naturally or administered through injections. Maintaining this balance helps regulate blood glucose levels, with regular monitoring aiding in understanding how carbohydrate consumption affects insulin levels.

Why Count Carbohydrates?
Carbohydrate counting offers a compelling way to enhance blood glucose control, thereby improving overall health and reducing the risk of diabetes-related complications. While no single meal plan suits everyone, many individuals find carbohydrate counting to be straightforward once they become accustomed to it. This approach allows for greater flexibility in food choices, making it easier to navigate social situations and dining out.

Who Should Count Carbohydrates?
Both individuals with type 1 and type 2 diabetes can benefit from carbohydrate counting, especially those practicing intensive therapy or using insulin pumps. Additionally, individuals seeking better diabetes management are encouraged to adopt carbohydrate counting. Those already familiar with the exchange system often find it seamless to transition to the more precise method of carbohydrate counting.

In conclusion,by incorporating carbohydrate counting into your diabetes management routine, you can gain greater control over your blood glucose levels and enjoy improved overall well-being.

31/03/2024

Understanding Carb Counting: A Vital Tool for Diabetes Management

Introduction:
Maintaining optimal blood glucose levels is crucial for individuals with diabetes. Carb counting, a method of meal planning, offers an effective strategy for managing blood glucose levels. In this article, we explore the intricacies of carb counting and its significance in diabetes management.

What are Carbohydrates?
Carbohydrates, or carbs, are sugar molecule chains found in various foods, serving as the body's primary energy source. They come in simple and complex forms, with simple carbs found in sweets and fruits, and complex carbs in potatoes and rice.

Understanding the Role of Carbohydrates:
Carbs are broken down into glucose, providing fuel for the body. This rapid conversion highlights the importance of monitoring carb intake, as it directly affects blood glucose levels.

Significance of Carb Counting:
Carb counting helps individuals manage blood glucose levels effectively. By tracking carb intake, they can make informed dietary choices to maintain stable blood sugar levels.

Implementing Carb Counting:
To incorporate carb counting, individuals should:
1. Identify carb-containing foods.
2. Estimate portion sizes accurately.
3. Calculate carb content using resources or apps.
4. Monitor blood glucose levels before and after meals.
5. Adjust carb intake based on readings.

Conclusion:
Carb counting empowers individuals with diabetes to control their diet and manage blood glucose levels effectively. With proper education and support, it can be a practical approach to diabetes management.

Note - Understanding carb counting is a complex process, often requiring specialised training. It involves converting carbohydrates to insulin dosage, a calculation that varies from person to person. It's important to note that this formula cannot be universally applied to all individuals with diabetes. Each case is unique and requires personalised assessment and guidance from a qualified healthcare professional.

08/03/2024

Happy International Women's Day! Here's to nourishing women's health and wellness, empowering them to thrive in every aspect of life. Cheers to all the women making nutritious choices and prioritizing their well-being.

05/03/2024

World Obesity Day: Promoting Healthy Living to Combat Obesity

On this World Obesity Day, let's join hands to raise awareness and take action towards a healthier future. Obesity has become a global epidemic, affecting millions of lives and burdening healthcare systems worldwide. But amidst this challenge lies an opportunity – an opportunity to prioritize health, embrace positive lifestyle changes, and break free from the chains of obesity.

Obesity isn't just about appearance; it's a complex medical condition with far-reaching consequences. It increases the risk of chronic diseases like diabetes, heart disease, and certain cancers, while also impacting mental well-being and quality of life. But the good news is that obesity is largely preventable and treatable through simple yet powerful interventions.

First and foremost, education is key. We must empower individuals with knowledge about healthy eating habits, portion control, and the importance of regular physical activity. By understanding the link between nutrition, physical activity, and weight management, we can make informed choices and take control of our health.

Let's start by rethinking our relationship with food. Instead of viewing food as just fuel, let's see it as nourishment for our bodies and minds. Embrace whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins while limiting processed foods high in sugar, salt, and unhealthy fats. By making healthier food choices, we can fuel our bodies with the nutrients they need to thrive.

Physical activity is another cornerstone of a healthy lifestyle. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, whether it's brisk walking, cycling, swimming, or dancing. Find activities you enjoy and make them a regular part of your routine. Not only does exercise help burn calories and maintain a healthy weight, but it also boosts mood, reduces stress, and improves overall well-being.

But promoting healthy living goes beyond just diet and exercise; it's about creating supportive environments that make healthy choices easier for everyone. From workplaces and schools to communities and governments, we all have a role to play in creating environments that encourage physical activity and access to nutritious foods.

Let's also remember the power of support and encouragement. If you or someone you know is struggling with obesity, know that you're not alone. Reach out to friends, family, or healthcare professionals for support and guidance. Together, we can overcome obstacles, celebrate successes, and embark on the journey to better health, one step at a time.

As we mark World Obesity Day, let's pledge to prioritize health, make positive lifestyle changes, and inspire others to do the same. Together, let's build a healthier, happier future for ourselves and generations to come. The journey to a healthier life begins today – let's take the first step together.

25/02/2024

Understanding Diabetes and Weight Management

Maintaining a healthy weight is crucial for individuals with diabetes to control blood glucose and reduce cardiovascular risks. Obesity significantly increases the risk of type 2 diabetes, but even a modest 10% weight loss improves insulin sensitivity. Indicators like Waist Hip Ratio (WHR) and BMI highlight health risks associated with central obesity, emphasizing the importance of maintaining a healthy body composition.

While low-calorie diets are commonly linked to diabetes management, calorie needs vary by age, gender, and activity level. Prioritizing nutrient-dense foods and controlling portion sizes is essential for sustainable weight loss. Balancing macronutrients is key; opting for heart-healthy fats and lean proteins mitigates cardiovascular risks.

Personalized meal planning is crucial, considering individual needs, health goals, and lifestyle factors. In Asian populations, a high-carb, low-fat, high-fiber diet has shown benefits. Flexibility is essential, as there's no one-size-fits-all approach.

Implementing behavioral changes alongside dietary adjustments facilitates successful weight loss. Strategies like regular meal timing, portion control, and mindful eating promote long-term adherence to dietary goals. Achieving a healthy weight is foundational for diabetes management, reducing the risk of complications. Understanding the intricate link between weight, diet, and diabetes empowers individuals to make informed choices for optimal blood glucose control and overall well-being.

15/02/2024

When it comes to managing diabetes, attention to diet is crucial. While carbohydrates often take centre stage, fats and proteins also play significant roles in blood sugar regulation. Understanding how to navigate fats and proteins can empower individuals to make informed dietary choices and better manage their condition.
Fats:
Fats are an essential component of the diet, providing energy and supporting various bodily functions. However, not all fats are created equal. Saturated and trans fats, found in foods like red meat, butter, and processed snacks, can increase the risk of heart disease and worsen insulin resistance. On the other hand, unsaturated fats, such as those found in olive oil, nuts, and avocados, can have positive effects on heart health and insulin sensitivity.
For individuals with diabetes, it's important to prioritise healthier fats while minimising consumption of unhealthy fats. This can be achieved by choosing lean meat like poultry or fish, cooking with healthy oils, and incorporating nuts, seeds, and low fat dairy into the diet. Additionally, limiting processed and fried foods can help reduce intake of harmful fats.
Proteins:
Proteins are essential for building and repairing tissues, as well as supporting immune function and hormone production. While protein does not directly impact blood sugar levels, it can still influence overall health and satiety. However, it's important to choose lean protein sources, as some high-fat protein foods may also contain unhealthy fats.
Good sources of lean protein include poultry, fish, tofu, legumes, and low-fat dairy products. These options provide valuable nutrients without excess fat and calories. Additionally, incorporating plant-based protein sources such as pulses, soybean, sprouts, h**p seeds etc into the diet can offer additional health benefits, such as fibre and antioxidants.

Remember that Balancing fats and proteins is key for diabetes management. Prioritize nutrient-rich foods and watch portion sizes for better blood sugar control and overall health.

07/02/2024

Understanding Carbohydrates in Diabetes Management

Navigating dietary choices can be challenging, especially for individuals managing diabetes. Contrary to common belief, sugars aren't the sole culprits in affecting blood glucose levels. In my career as a diabetes educator, I've encountered misconceptions about carbohydrates' impact. Let's delve into their intricacies and offer insights for informed dietary decisions.

Dispelling Myths:
Many believe avoiding table sugar suffices for blood glucose control. Yet, carbohydrates, proteins, and fats all influence blood sugar. Carbohydrates, especially, significantly affect glucose levels due to their conversion in the body.

Types of Carbohydrates:
Carbs exist as complex (starches) and simple forms. Complex carbs, found in grains and legumes, digest slowly, gradually raising blood glucose. In contrast, simple carbs in fruits and milk digest rapidly, causing quick spikes.

Strategic Consumption:
Managing diabetes requires strategic carb consumption. Around 50-60% of total calories should come from carbs, favoring complex ones. Moderation in simple carb intake is essential for balanced glucose levels.

Practical Tips:

Portion Control: Be mindful of carb-rich food portions.
Choose Wisely: Opt for whole grains and fresh produce over refined carbs.
Timing Matters: Distribute carb intake evenly throughout the day.
Monitor Effectively: Regularly check blood glucose levels to assess carb impact.
Consult a Professional: Seek guidance from healthcare experts for personalized meal plans.
Empowering Choices:
Understanding carbs is crucial for diabetes management. By dispelling myths and adopting strategic consumption, individuals gain control over their diet, enhancing overall health outcomes. Informed choices, not deprivation, support well-being.

In conclusion, understanding carb roles and implementing strategies empower effective diabetes management, leading to healthier lives. Let's encourage informed dietary decisions for better health outcomes.

03/02/2024

Two months ago, 28-year-old Anjali was diagnosed with slightly elevated blood glucose levels and an HbA1C of 7.5% during a routine pre-job medical check-up. Feeling overwhelmed by the lifestyle changes and medications prescribed by his doctor, Anjali sought my guidance. Drawing from over three decades of experience, I emphasized the importance of simple lifestyle adjustments in managing diabetes effectively.

In this blog, we'll explore practical strategies to help individuals like Anjali develop healthy habits and navigate the complexities of diabetes management.

Dietary Modifications: Limit simple sugars, control portion sizes, and incorporate fiber-rich foods like vegetables and whole grains. Learn to read food labels for hidden sugars and trans fats.

Move More, Sit Less: Incorporate at least 30 minutes of light exercise into your daily routine, such as walking, yoga, or cycling. Aim for 150 minutes of exercise per week to improve cardiovascular health and insulin sensitivity.

Prioritize Adequate Sleep: Maintain consistent sleep schedules and limit screen time and caffeine intake near bedtime to ensure 6-8 hours of quality sleep each night.

Manage Stress: Combat stress through regular exercise, meditation, and maintaining a healthy work-life balance. Limit caffeine intake and avoid high-stress situations.

Regular Blood Glucose Monitoring: Monitor blood glucose levels daily, especially during the initial phase of diabetes management. Consider traditional home glucose monitoring or continuous glucose monitoring systems.

Consistent Medication: Adhere to prescribed medication schedules and consult your doctor before making any changes.

In summary, managing diabetes involves dietary changes, exercise, sleep, stress management, and medication adherence. By adopting these strategies and setting attainable goals, individuals like Anjali can improve their health outcomes. Let's take small, sustainable steps towards long-term well-being together.

26/01/2024

15/01/2024

🌟 Redefining Parenting: Crafting Healthy Habits for Urban Kids 🧒🍏

In the bustling urban scene, the concern of overfed yet malnourished children grows. Childhood obesity, coupled with deficiencies in vital nutrients like iron, folic acid, B12, and B6, forewarns of Non-Communicable Diseases (NCDs) in children, such as early diabetes and high cholesterol.

Understanding the Challenge:

Urban lifestyles often overflow with processed, calorie-laden foods, lacking essential nutrients, contributing to malnutrition and various deficiencies in children.

🚀 Parenting for Health:

Balanced Diet: Encourage whole and minimally processed foods like fruits, vegetables, whole grains, eggs, lentils, and healthy fats. Ensure meals cover essential nutrients for optimal growth.

Active Playtime and Sleep: Promote regular exercise and sufficient sleep for their age. Active playtime is vital for overall well-being.

Limit Processed Foods: Restrict weekly intake of favorite junk foods. List out treats like pizza, chips, chocolates, and ration their consumption.

Colorful Menus: Involve kids in planning colorful meals and snacks. Educate about correct portions and incorporate healthy snacks.

Parental Education: Empower parents with knowledge on reading food labels, family dinners, gadget-free times, and fostering healthy eating habits. Parents, lead by example in disciplined routines and choices.

🌈 Geeta Shenoy's Tip:

Reframe child nutrition through balanced diets, active play, and family time. Educate children about nutritious choices in an enjoyable way.

Together, let's guide our children toward a healthier future, nurturing both body and mind! 🍎📚