Nourish | Pooja Makhija

01/08/2025

Nutrivia | Episode 1 – Vitamin D & Dementia

Yes, a study published in Neurology found that people with severe Vitamin D deficiency had a 53% higher risk of developing dementia!
🔗 https://n.neurology.org/content/83/10/920

And here in India? Up to 90% of the population — including kids, adults, and pregnant women — have low Vitamin D levels.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366270
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11099011

Functional Medicine Optimal Range:
Vitamin D (25(OH)D): 50–80 ng/mL

Top Food Sources:
• Fatty fish (salmon, sardines, mackerel)
• Egg yolks
• Fortified dairy & plant milks
• Cod liver oil
• Mushrooms exposed to sunlight (like maitake, UV-treated portobello)

Now that you know, nourish like a pro!

16/05/2025

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15/05/2025

Pan 40, Omez, Sompraz — Not So Harmless After All?

What starts as relief for heartburn can quietly turn into long-term harm.

Regular use of PPIs (Proton Pump Inhibitors) has been linked to serious side effects — from nutrient deficiencies to dementia risk.

A 2022 study in BMC Medicine found an increased risk of dementia in long-term users, especially over age 65:
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02478-y

And a 2016 study in JAMA Neurology showed a 44% higher dementia risk in older adults using PPIs:
https://jamanetwork.com/journals/jamaneurology/fullarticle/2487379

These drugs were never meant for lifelong use.

Don’t mask the fire — find the fuel.
Acidity is a symptom. Let’s treat the root cause.

24/04/2025

22/04/2025

You don’t pass through menopause. You enter it and live there for the rest of your life, thus understanding this stage with help you navigate the course better

Show the series some love by sharing the reel with the women in your life.

12/04/2025

Yes! There are sooooo many pathological manifestations of menopause that we are not talking about. Thus this series.

I wanted to make the videos crisp and precise but there is just so much to say and learn and teach about menopause so please bear with these lengthy videos

Other symptoms with A
Acne
Asthma
Arthritis
Autoimmune Diseases (new or worsening)

Books I mentioned are - The new Menopause
- the menopause brain
Both of which are my current bibles for self learning.

Do share the video with your girl friends and all the women in your life that you love
And if like the series and relate to it, show the love ❤️

09/04/2025

In India, menopause is often met with silence—or worse, resignation. But this phase marks a profound biological shift, not the end of vitality.

In this series, The M Shift, I’ll guide you through the science, support, and strategies every Indian woman deserves to know—from pre to post-menopause.

Let me please state I am not an expert in menopause, I am also a menopausie that wanted answers and got none. Thus I went down the rabbit hole, reading, researching and self studying to better support myself. And as I studied I find that gap is so huge that it needs to be addressed. Menopause has to more talked about. It is just not something that happened and we have to forget and accept it. There is sooooo much we can do and must do to help ourselves. But the first step is always accepting there is a problem, then we can address it.

I acknowledge the books I have read to learn what I speak and the gurus I have self learnt from
thank you for being the pioneers of change 🙏🏻

It’s time we normalize the conversation and optimize the transition. And I will help you understand this phase in our life and also guide in my field of expertise nutrition, lifestyle and nutraceuticals on how can build a menopause toolbox to help ourself.

Spread the word, leave a heart so I know you want to know more and tag a friend who also needs to hear this. Let’s start a revolution, the revolt of menopause shift in women’s midlife care.

30/03/2025

Wrapped in the warmth of the sunsets and your kind wishes. Thank you all for making my day special!

18/03/2025

1. Vietnamese pho - noodle soup with chicken and vegetables along with a pomelo salad
2. An Angus steak with green salad
3. Savoury pancakes with grilled chicken and bacon and hot sauce!
4. Heuvos rancheros - eggs, tortilla, beans, salsa, guacamole
5. Cafe crèma and a dark chocolate. Yes
6. Burrito with chicken and lettuce, beans, rice, jalapeno, salsa, red onions and mango hot sauce.
7. making teriyaki salmon with asparagus, broccoli sprouts and snow peas and edamame garlic rice - omg it was delicious! I promise ask my niece and nephew 😉
8. Again making eggs for dinner!! Yes I can eat egg breakfast lunch AND dinner if I have too! Easy over with guacamole, baby cucumbers and pesto on sourdough.
9. Now eggs for breakfast! The full English breakfast 😉 didn’t touch the hash browns yuck!
10. Salmon poke bowl! Oh this hits the spot every time. Wholesome, balanced (carbs wearing perfect clothes!) and make it as spicy as you like! Win win
11. Breakfast again with eggs bagel and the works.

There were more such nourished meals that I was to hungry to first get a picture and also there many more beautiful coffees and with small treats, cause remember it’s always a balance 80% what your body wants and 20% what your tongue desires.

10/03/2025

Grateful and honoured to have my article on nutrition featured in Bombaytimes! 📰✨ Proper nutrition is the foundation of good health, and I hope this piece inspires you to make mindful choices for a healthier life. Let's prioritize our well-being together! 💪🥗

19/01/2025

Chasing sunsets and collecting golden memories, one hue at a time.

24/12/2024

1. Drink Water: “Hydration Nation: Sip Your Way Through Winter!”
2. Carry Nuts: “Pocket-Sized Power: Snack Smart with Nuts!”
3. A Healthy Protein Bar: “Bar None: Your Energy Boost On-the-Go!”
4. Walk as Much as You Can: “Step Into Wellness: Walking Your Way to Joy!”