Nutritionist /Dietician /Healthcare

14/08/2018

17/02/2018

MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters.

Focus on variety, amount, and nutrition.
Choose foods and beverages with less saturated fat, sodium, and added sugars.
Start with small changes to build healthier eating styles.
Support healthy eating for everyone.
Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health. For a colorful visual of MyPlate and the 5 food groups.

Build a Healthy Eating Style

All food and beverage choices matter – focus on variety, amount, and nutrition.

Focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need.
Eat the right amount of calories for you based on your age, s*x, height, weight, and physical activity level.
Building a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.
Choose an eating style low in saturated fat, sodium, and added sugars.

Use Nutrition Facts labels and ingredient lists to find amounts of saturated fat, sodium, and added sugars in the foods and beverages you choose.
Look for food and drink choices that are lower in saturated fat, sodium, and added sugar.
Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity. Most of us eat too many foods that are high in saturated fat and added sugar.
Eating foods with less sodium can reduce your risk of high blood pressure.
Make small changes to create a healthier eating style.
Start with a few of these small changes.
Make half your plate fruits and vegetables.
Focus on whole fruits.
Vary your veggies.
Make half your grains whole grains.
Move to low-fat and fat-free dairy.
Vary your protein routine.
Eat and drink the right amount for you.
Engage in physical activities to stay Healthy and active.

11/12/2017

While many of us dream of flaunting gorgeously long and voluminous hair, achieving it can be a trying task. The number of salon treatments, the measures you would have to take to protect it from damage, and, not to mention, the amount of time you would have to spend growing it in the first place might drive you towards the end of your patience.

But only giving importance to external care places a big hole in your hair care regimen. While visiting your hairdresser, caring for your hair, and being patient are all important, we often forget to regard the matter of nutrition.

It is true when people say that healthy hair is a sign of good health because good health and hair are both results of a balanced diet that supplies you with the right amounts of carbohydrates, fats, proteins, vitamins, minerals, fiber, and water.

When it comes to hair, the three most important nutrients are proteins, vitamins, and minerals. Their intake in proper proportions will ensure fast and healthy hair growth. The right diet is 90% of what you need for the long and gorgeous hair that you dream of.

What Are The Best Vitamins, Minerals, And Proteins For Hair Growth?

Vitamin A
Biotin Or Vitamin B71
Vitamin B12
Vitamin C
Vitamin E
Folic Acid
Niacin Or Vitamin B3
Iron
Zinc
Magnesium
Prenatal Vitamins
Proteins
Omega-3 Fatty Acids
Vitamin Supplements
Essential Vitamins For Hair Growth

1) Vitamin A For Hair Growth
Vitamin A plays an important role in proper cell growth, which directly influences hair growth. It helps produce the natural oils, also known as sebum, on your scalp. This gives your hair a healthy gloss and shine. Vitamin A contains antioxidants that moisturize the scalp and prevent the hair from drying out. It also helps in strengthening and thickening the hair.

Foods Rich In Vitamin A

Sweet potatoes
Carrots
Liver
Egg yolk
Milk
Spinach
Dried apricots
Mangoes
Back To TOC

2) How Biotin (Vitamin B71) Helps Hair Growth
Biotin is called the hair growth vitamin. It is one of the 12 vitamins in the Vitamin B family. It repairs brittle hair and improves its health and texture.

Biotin is known to work wonders for hair volume and thickness. It aids in the production of fatty acids within the cells and facilitates their growth. It works in collaboration with amino acids and fats. Amino acids are the building blocks of proteins. They also play an important role in the process of glucogenesis. Biotin is a water-soluble vitamin, which means that daily intake of it is necessary to ensure healthy hair. Many products on the market have biotin as an ingredient. Proper intake and external application of this vitamin are key to healthy and bountiful hair.

Biotin intake results in the following:

Rapid increase in the growth rate of your hair
Thicker hair
Strengthening of hair
Foods Rich in Biotin

Mushrooms
Avocados
Eggs
Salmon
Peanut butter
Yeast
Cauliflower
Raspberries
Bananas
Walnuts
Almonds

3) Vitamin B12 For Hair Regrowth?

Vitamin B12, also belonging to the Vitamin B family, promotes cell growth and division. These processes are essential for healthy hair growth. Deficiency of this vitamin may result in slower hair growth. Vitamin B12 helps prevent hair loss and aids in the absorption of iron. The deficiency of iron can lead to hair loss.

What Foods Are High In Vitamin B12

Eggs
Cheese
Whey powder
Milk
Yogurt

4) What Are The Benefits Of Taking Vitamin C?

Vitamin C is a hair growth vitamin that can prevent premature graying and hair dryness efficiently. This is because it plays a part in the production of collagen, a protein that is vital for hair growth and thickness. Daily intake of vitamin C through food items or supplements is necessary to maintain the health of your hair.

Vitamin C Rich Foods
Lemon
Guava
Mandarin
Strawberries
Grapefruit

5)Vitamin E
Vitamin E is an antioxidant that builds and repairs tissue, making it essential for hair growth.

07/12/2017

What Dht do to hair follicles ??

The enzyme (a substance produced by the body to help bring about a biochemical reaction) called 5α-reductase synthesises DHT from testosterone in areas like the prostate and hair follicles, as well as the te**es and adrenal glands. Essentially DHT is made from testosterone and helps the body grow and regulate itself.

Hair loss affects men and women in different ways and can have a dramatic impact on our lives. Hair loss will affect most men at some point in their lives and it affects many women too to some degree. DHT, or Dihydrotestosterone in full, is a steroid and hormone that plays an influential role in hair loss.

DHT inhibits and reduces the proper growth of hair in the follicles in a process called ‘miniaturisation’. ‘Miniaturisation’ affects genetically-susceptible hair follicles resulting in lighter, finer hairs. DHT attaches itself to receptor cells of the part of these follicles called dermal papillas (the root), preventing the necessary nourishment for the hair getting through for proper growth. DHT causes the hair follicles to shrink. The growing ‘anagen’ stage of the hair is shortened and the resting ‘telogen’ stage is extended. Eventually these hairs stop growing.

Male pattern baldness, or androgenic alopecia, typically affects the front and top of the scalp first where the most genetically-susceptible hair follicles reside. DHT is the primary contributing factor in male pattern baldness. Female hair loss can be very complicated and DHT could be just one of the possible causes. In women DHT is influenced by a decrease in oestrogen and hair loss tends to result in thinning, rather than complete balding.

Tomatoes, watermelon, carrots, mangoes: contain lycopene which inhibits DHT naturally by down regulating or inhibiting 5 alpha reductase, the enzyme responsible for converting testosterone into its most active form, DHT. Almonds, walnuts,Green tea, peanuts, pecans: Are rich in L-lysine which is a natural DHT inhibitor.

Hair loss products typically focus on the following herbs and nutrients that stop the conversion of testosterone to dihydrotestosterone (DHT).

1. Saw Palmetto
Saw palmetto works by stopping the conversion of testosterone into dihydrotestosterone (DHT). High levels of dihydrotestosterone are associated with hair loss, while high levels of testosterone are associated with hair growth.

As the conversion is blocked, testosterone levels increase. This can reduce hair loss and sometimes promotes hair regrowth through the increased testosterone levels. Dosage is usually recommended at 160 mg twice a day.

2. Pygeum (Prunus Africana)
This blocks 5-alpha reductase enzyme from converting testosterone to DHT.

3. Nettle Root
This is another herb that blocks the 5-alpha reductase enzyme from converting testosterone to DHT.

4. Pumpkin Seeds

They contain a steroid called delta-7 stearine, which blocks DHT buildup in the hair follicle, so DHT is not able to affect the hair follicle.

5. Tomatoes, Watermelon, Carrots, and Mangoes
These contain lycopene which inhibits DHT naturally by inhibiting 5 alpha reductase, from converting testosterone into its most active form, DHT.
6. Almonds, Walnuts, Peanuts, and Pecans
These are rich in L-lysine which is a natural DHT inhibitor.

7. Spinach, Kale, Cashews, Wheat Germ, and Cooked White Mushrooms
These are high in zinc, a known DHT inhibitor.

8. Green Tea
Epigallocatechin-3-Gallate, or EGCG, one of the active constituents of green tea, also blocks the formation of DHT. Green tea has been shown to reduce DHT blood levels significantly.

9. Fenugreek
This is another inhibitor of the conversion of testosterone to DHT.

More Tips for Reducing Hair Loss

Maintain optimal levels of SHBG so that there is less free testosterone to be converted to DHT. SHBG decreases with obesity so maintaining a healthy body composition will optimize SHBG levels, so there is less free testosterone.
Reduce inflammation with a healthy diet and omega 3 fatty acids. DHT is more damaging to hair follicles when there are high levels of inflammation in the body.
Berries, wheat germ, bananas, peanuts, legumes, Swiss chard, eggs (cooked), tuna, salmon are rich in biotin.

Biotin is an essential nutrient for healthy hair. Biotin conditions the scalp providing a healthy environment for hair to grow.

01/12/2017

Dietary tips for hair fall and Aloepecia

Getting irritated or tired to find out the solutions for your hair fall? Here is a useful article for all of you.

Losing hair is the biggest problem which is faced by people of different age groups. Alopecia – chronic hair fall can cause excessive hair loss which can lead to alopecia or baldness, mostly in males and sometimes even in females as per the data available.

Type of hair loss:

Female pattern hair loss- when there is hair loss in front and top of the scalp
Male pattern hair loss- present as a receding hairline
Alopecia areata- spot baldness
Telogen effluvium- thinning of the hair
Signs of hair fall:

Generally, there are around 1,00,000 to 1,50,000 hair strands on our head.
On an average, around 100 hair fall each day. In order maintain the normal volume of hair, the same rate of hair should grow to replace the lost hair.
If hair loss is more than growth then it may lead to chronic hair fall.
The causes of hair fall:

1. Infections:a) Due to any chronic infectionb) Secondary syphilisc) Dissecting cellulitisd) Demodex folliculare) Some diseases (post-recovery stage) like Typhoid, Meningitisf) Cancer

2. Trauma:a) Traction alopeciab) Childbirthc) Poisoningd) Severe stresse) Major surgeryf) Radiation to the scalp

3. Pregnancy

4. Drug

5. Chronic inflammation

6. Diabetes

Dietary practices or tips to prevent hair loss –

Oatmeal – Oatmeal is rich in Omega-3 Fatty Acids, Zinc, Iron, Fiber. It helps in hair growth.
Guava – A guava contains Vitamin C which prevents hair loss and also helps in hair growth.
Eggs – Egg is packed with Vitamin B7 that is Biotin. It helps in hair growth and prevents breaking of hair.
Lentil – Lentil contains Biotin, zinc, protein iron and also folic acid. it nourishes the skin which holds hair and prevents hair loss.
Oyster – It has zinc it helps to hold hair tight in root and give a good texture to the hair.
Barley – Barley is a source of Vitamin E which prevents hair damage from UV rays. It helps in 34 % improvement of hair.
Nuts and seeds – Nuts are considered as a good source of Beta-sitosterol Saw Palmetto and Tocotrienols. It enhances the elasticity of hair and strengthens them
Sweet potato – Beta-carotene in sweet potato prevents dryness of hair and stimulates the gland in the scalp to produce Sebum.
Lean poultry – For proper hair growth, right protein in form of lean meat is required.
Cinnamon – Cinnamon helps in oxygen and nutrient circulation to the hair follicle.
Greek yoghurt - Yoghurt is rich in Vitamin B5 (pantothenic acid), it enhances blood flow to the hair follicle and also helps in hair growth.
Sunflower seed and flax seed - Sunflower and flax seed contain Vitamin E, Vitamin B Complex, Biotin, Potassium Selenium, Protein, Zinc, Magnesium and Omega-3. It nourishes hair from the roots and prevents hair fall.
Avocado - This contains Vitamin E and Vitamin B. It works at the cellular level, which prevents hair loss and helps in hair growth.
Salmon – Salomon is an excellent source of Vitamin B12, Vitamin B Complex and other minerals. It solves the problem of dry hair and hair loss.
Liver – Liver is rich in iron which gives the body more oxygen-rich red blood, which strengthens hair follicle. The natural food remedy should be opted to prevent hair loss than different commercial oils or supplements. So, before buying, just think about the true usefulness of that product and long-term safety.
Therefore, dear friends, do not lose your heart but just try a well-planned diet which only can bring back your shining and attractive hair. As you have already come to know through this content that actual requirement is not a commercial supplement but the best nutrition for your beloved hair.

18/11/2017

Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water.Are you thirsty ????

18/11/2017

Gout ???

15/11/2017

IMPACT OF NUTRITION ON GESTATIONAL DIABETES MELLITUS

Gestational Diabetes Mellitus (GDM) is a high blood sugar condition that was not present or recognised prior to pregnancy. Women who experienced increased weight gain between their first & second pregnancies were at risk of developing gestational diabetes mellitus (GDM), according to an observational cohort of more than 24,000 mothers in Norway, according to a recent report. Indeed it’s a severe & neglected threat to maternal & child health. Usually it goes away after the baby is born, unlike other types of diabetes. During pregnancy there is:

(a) accelerated absorption of glucose from the alimentary tract resulting in alimentary glycosuria.

(b) Complex endocrinal changes resulting in delayed utilization of glucose to form liver glycogen due to anti-insulin activity.

GDM not only influences immediate maternal (preeclampsia, stillbirth, macrosomia, & need for cesarean section) & neonatal outcomes (hypoglycemia, respiratory distress), but also increases the risk of future type 2 diabetes in mother as well as baby. As per International Association of Diabetes and Pregnancy Study Group (IADPSG), GDM can be defined as fasting Blood sugar > 92 mg/dl, 1 and 2 hour Blood Sugar after Fasting Oral Glucose Tolerant Test (OGTT) is >180 mg/dl & >153 mg/dl, respectively.

MEDICAL NUTRITION THERAPY:

MNT should include the provision of adequate macro & micro nutrients to meet the needs of pregnancy as nutrient requirements increases with the progression of trimester. It is very necessary to provide adequate carbohydrates, for foetus growth. So, cutting carbohydrates is not the solution in case of GDM. But the type of carbohydrate, decreasing Glycemic load by adding protein & fiber in a meal and smaller portion size, combination of these three things have proven benefits in GDM to regulate blood sugar level. Even patient on insulin therapy also needs such dietary modification to increase efficacy of insulin therapy. Along with mentioned dietary changes, moderate physical activity also plays key role in managing GDM with lifestyle modification.