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how-to-improve-your-digestion
Categories Everything, Other nutrition blog

How to improve your digestion? | Dr Kanupriya Khanna

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The human digestive system is responsible for providing the body with all vital vitamins, fats, carbohydrates, and amino acids that help in keeping the cells functioning. But our digestive system is very complex, even small negligence towards our digestive system can put us on the verge of having digestion problems. Some occasional digestion problems are constipation, heartburn or reflux, nausea and vomiting, bloating, etc.

So, it becomes very important to take care of our digestive system to have a healthy life. You can do it by following some precautions and making small changes in your daily lifestyle.

Tips to improve your digestion

Staying hydrated  

It is very important to maintain an adequate amount of water level in your body. Although there is no fixed quantity of water intake as it differs from one person to another, on average drinking around 2-3 liters of water, every day is recommended.

If you find it difficult to drink enough water daily, you can try other water-based options like herbal teas, coconut water and infused water. Fruits and vegetables rich in fluid like tomatoes, cucumber, watermelons, and oranges should also be consumed.

Managing Stress  

During stress, your body releases some stress hormones like corticosteroids and adrenaline which indirectly affect your digestive system. Therefore proper management of stress is very important to save yourself from digestive issues.

It can be done by:

-Doing some yoga or exercise daily.

-Doing meditation

-listening to music

– Good quality and quantity of sleep

Eating fiber-rich foods  

Consuming a high-fiber diet like vegetables, fruits, beans, nuts, and whole grains can reduce your chances of constipation. It not only helps you in improving your digestion but also helps in maintaining a healthy weight, managing cholesterol and blood sugar levels of your body.

Chewing food properly improve Digestion   

Proper chewing of food breaks down the food into smaller pieces thereby improving digestion and subsequently absorption of nutrients.

Considering lifestyle habits   

Unhealthy lifestyle habits that can affect your gut include:

-Late-night eating: Eating your meal late at night and then instantly lying down to sleep causes heartburn and reflux. Therefore it is very important to avoid eating late at night. It also leads to weight gain.

-Alcohol and smoking: If you already have digestion issues and have a habit of smoking and drinking alcohol then you should know that it may create more risk of stomach ulcers and gastrointestinal cancers.

Lactose intolerance   

Dairy products contain a natural sugar known as lactose. It is better to avoid lactose-based foods like milk and milk products if you are intolerant to it.

Limiting high-fat foods   

To improve your digestion you must limit the foods that can trouble your stomach and digestive system. Avoiding soda and deep-fried foods (French fries, chips, fritters) can be of great help.

Taking gut bacteria-friendly foods  improve digestion

Taking gut-friendly foods can also improve your digestion. These are also known as probiotics and prebiotics.

Probiotics are live bacteria that occur naturally in the food and are good for your digestion. Foods that contain probiotics naturally are Kefir, kimchi, yogurts, sauerkraut, etc.

Prebiotics are dietary fibers that allow the gut bacteria to produce nutrients for the colon cells leading to a healthier digestive system. Garlic, onions, bananas, and chicory roots are certain foods that are the source of prebiotic fiber for your body.

Spices and herbs   

Some spices and herbs can help in improving digestion by stimulating the liver and activities of certain enzymes responsible for the digestion of food in your body. You can add spices and herbs like ginger, cardamom, turmeric, fenugreek, and various others to improve your digestion.

Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Healthy-eating-with-a-busy-schedule
Categories Everything

Healthy Eating With a Busy Schedule | Dr. Kanupriya Khanna

Categories Everything Tags , , , , , Author kanupriya123 Posted on

Healthy eating is essential for a healthy and active lifestyle, but it can be a challenge when you have a busy schedule. With work, family, and other commitments, it can be difficult to find the time to prepare nutritious meals.

Tips to make healthy eating a part of your life

•Plan ahead – One of the keys to success when it comes to eating healthy with a busy schedule is planning ahead. Make a meal plan for the week, and do your grocery shopping accordingly. Having a plan in place will help you to avoid the temptation of ordering take-out or grabbing unhealthy snacks when you’re short on time.

•Meal prep – Try preparing individual ingredients rather than completely assembled meals to maintain some variation in your meal preparation strategy. In this manner, you can combine them in various ways and maintain a sense of freshness throughout the week.

•Healthy snacks in hand – Having healthy snacks readily available can help you to avoid the temptation of junk food when you’re on the go. Keep a stock of fruit, nuts, and other healthy snacks in your office, car, or bag to munch on when you’re feeling hangry.

•Use of leftovers – When you’re pressed for time, having frozen or canned options on hand might be a lifesaver. These choices are just as nourishing and have the advantage of being less expensive and perishable.

•Time management – Make a note in your calendar or planner. Include time slots to remind yourself to have a snack or a meal if you are the type of person who loves to schedule everything on your agenda.

 

This reminder will make it easier for you to remember to eat even when you are rushing about or doing homework. After many hours of arduous work, taking a snack break will also assist you to relax and take a break.

•Use a slow cooker – Another useful appliance for those who are busy is a slow cooker. It allows you to start cooking dinner in the morning and having it ready when you get home from work because it keeps your food warm for hours (or more) after it has finished cooking. That saves so much time!

•Keep it simple – Maintain a simple, easy approach to meals, using the balanced plate concept as a nice overall dietary guideline. Aim to include portions of each food type at main meals that are roughly the size of a palm for protein-rich foods, a fist or less for starchy carbs, a few handfuls of vegetables, and a thumb for fat-rich foods. Meals may be less satisfying and nutritionally diverse if one or more of these ingredients are missing.

•Healthier choices in restaurants – Whenever you don’t have enough time to prepare a meal at home, you might be tempted to dine out. Make sure to finding and order a healthier option at the restaurant. It is simpler than you might imagine. Pick dishes that are mostly composed of veggies, healthful grains, and lean protein.

 

To make a balanced meal, think about including a variety of side dishes. Pay attention to the offered portion sizes as well. You shouldn’t feel pressured to consume the entire amount on the plate because quantities at restaurants are frequently too large for one person to consume. Consider sharing a meal with a friend, requesting a reduced serving, or putting half of the plate in a to-go box for later to prevent overeating.

•One pot wonders – Try making a one-pot dinner instead of using multiple bowls, pots, and utensils to create a meal! This simple meal method eliminates the need to plan what sides to prepare in addition to your main course because your single dish will have grains, vegetables, and protein. The oven or stove can do the majority of the job with quick prep, and cleanup is simple.

•Pack lunch – Packing your lunch is an excellent way to control what you eat, and it can save you a lot of money compared to eating out. Make sure to include plenty of fruits, veggies, and lean protein in your lunch, and try to steer clear of processed foods, sugary drinks, and high-fat snacks.

•Be flexible – Always be flexible when it comes to eating properly. Do not punish yourself if you err and choose a bad course of action. Just resume your food plan again.

Eating healthy with a busy schedule takes a little bit of planning and preparation, but it’s well worth the effort. By following these tips, you can ensure that you’re fueling your body with the nutrients it needs, even when you’re short on time.

Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

plant-based-diets
Categories Other nutrition blog

Nutritional Adequacy of Plant Based Diets – Dr. Kanupriya Khanna

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You must have heard a lot about veganism these days. Many people wonder if plant based diets are nutritionally adequate for them. Truth is that the nutrients present in plants, such as vitamins, minerals, phytochemicals, antioxidants, etc., help in keeping you healthy.

But before going further, let’s understand a few things about a plant-based diet.

 

What is a plant based diets?

These diets emphasise on fruits, vegetables, legumes, nuts, seeds, and beans while eliminating animal products such as meats, dairy, honey and eggs, and all foods that are derived from an animal source.

A plant-based diet is not only a preferred way to promote good health while staying fit and nourished, it is also a healthier way to lose weight. As plants contain necessary nutrients that animal products do not, it boosts your immune system.

 

Knowing what nutrients to be aware of and how to incorporate them into your diet is a crucial component of a well-planned plant based diets.

•Protein – Most vegans consume enough protein to satisfy or even surpass their needs. To achieve your protein requirements, concentrate on including protein-rich foods like legumes, nuts, seeds, and soy in your meals and snacks throughout the day.

•Calcium – There are many plant-based sources of calcium, including kale, broccoli, black beans, almonds, nut and seed butters. Calcium is added to some fortified foods during manufacturing, such as non-dairy milk, orange juice, and some breakfast cereals.

•Iron – This necessary ingredient is important for a variety of bodily processes, including the transportation of oxygen by red blood cells. Iron is found in many plant based such as dates, dried figs, prunes, dark green leafy vegetables, jaggery, beans, finger millet, etc.

•B12 – Plant foods typically do not contain this vitamin. Vegans must add items enriched with vitamin B-12 to their diets or consult their doctor about taking a supplement. Foods like nutritional yeast, morning cereals, meat substitutes, and non-dairy milk are among those enriched with vitamin B-12. To ensure the product is fortified, make sure to check the label!

•Omega 3 – Omega-3 fatty acids are thought to be vital since your body cannot produce them; therefore, you must obtain them from foods such as flaxseeds, walnuts and other nuts and seeds.

•Fibre – Plant based diets high in fruits, vegetables, nuts, seeds, and legumes are much more likely to easily provide the quantity and kind of fibre required by your body to maintain a healthy digestive system.

 

What are the health benefits of plant based diets?

1. It lowers your blood pressure –

Hypertension can make people more susceptible to health problems like type 2 diabetes, heart disease, and stroke. Fortunately, what you eat can influence your health. Following a plant-based diet helps lower blood pressure, which lowers your risk of developing these illnesses.

2. Weight loss –

When you go from a diet high in meat to one high in plant-based foods, your risk of obesity declines. In conclusion, even though losing weight isn’t always the main goal, plant eaters typically weigh less.

3. Plant based diets prevent cancer –

Eating a diet high in vegetables, fruit, grains, beans, nuts and seeds is the greatest method to obtain nutrients that protect against cancer, including fibre, vitamins, minerals, antioxidants and phytochemicals.

4. It reduces cholesterol –

Fatty deposits in the blood caused by high cholesterol can limit blood flow and could result in heart attack, stroke, or heart disease. However, a balanced diet can support maintaining good cholesterol levels. In particular, switching to a diet high in plants instead of animal products can reduce LDL cholesterol by 10 and 15%.

5. It makes your brain strong –

Polyphenols are abundant in fruits and vegetables (aka, the cornerstones of a plant-based diet). They may help reverse cognitive decline and halt the progression of Alzheimer’s disease.

 

How following a plant-based diet can benefit the environment?

The carbon emissions produced by the meat and dairy industries can be considerably reduced and offset by choosing to adopt a plant-based diet.

Additionally, compared to the meat and dairy industries, the plant business uses less water. To make one pound of tofu, only 302 litres of water are needed as opposed to 3505 litres of water to produce one pound of mutton. Untouched environments can be protected, and less water pollution and use would result from eating plant-based foods.

It was discovered that plant-based diets may increase the world food supply by up to 49% without extending croplands. This method of eating would also help to dramatically lower methane emissions by reducing cattle in the meat and dairy industries.

Overall, eating a plant-based diet is excellent for the Earth as well as for you. If you want to experiment with a plant-based diet, connect with Kanupriya who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

type-1-diabetes
Categories Children Diet

Healthy Eating Habits in Children with type 1 Diabetes | Dr Kanupriya Khanna

Categories Children Diet Tags , , , , Author kanupriya123 Posted on

What is type 1 diabetes?

In type 1 diabetes your pancreas does not produce insulin, a hormone necessary for your body to utilise glucose (sugar) as an energy source. This results in your blood sugar levels to rise and you need to take external insulin to bring the sugar levels within normal limit.

How do foods affect blood sugar?

Some foods immediately raise your child’s blood sugar levels. Other foods may indirectly impact levels. You can assist your child in maintaining appropriate blood sugar level by understanding how different foods influence it.

The following foods have a direct effect on blood sugar:

•Fruits

•Refined Grains such as pasta, rice, and bread

•Several dairy items, such as milk and yoghurt

•Starchy vegetables like Potatoes and maize

•Sweet treats like candies or cakes

Things to keep in mind!

 

•AVOID sugary beverages. There are numerous sparkling glasses of water on the market with little added sugar or carbs. Additionally, experiment with adding fresh fruit and herbs to your water to enhance flavour without adding extra sugar or calories. You should not use artificial sweeteners, sugar-free lemonades, or caffeinated drinks as your main source of hydration.

•Do not allow your youngster to miss meals since this may lead to overeating at the following meal. Even if they are attempting to reduce weight, they ought to merely scale back on portion sizes.

•Increasing daily fibre intake will improve overall blood sugar control and have several other health advantages.

•At every meal, choose a nutritious carbohydrate and attempt to combine it with protein. Whole grains like quinoa, brown rice, oatmeal, and millets are a few examples of healthy carbohydrates.

Guidelines for children with type 1 diabetes

•Carbs – Given that they are the body’s main source of energy, carbohydrates are crucial to a healthy diet for kids with Type 1 diabetes. To help maintain stable blood sugar levels, it’s crucial to choose carbs that are nutrient-dense and have a low glycemic index (GI).

•Protein – The majority of your body’s tissues and organs are built, repaired, and maintained by protein. Additionally required for the operation of the immune system, proteins also support a number of other physiological activities.

•Fats – They keep you active and aid in the body’s assimilation of specific vitamins and minerals. But it’s crucial to select healthy fats and pay attention to portion quantities.

•Fibre – It supports a sense of fullness, aids with digestion, and lowers blood sugar levels. Children with Type 1 diabetes can also maintain a healthy weight by incorporating healthy eating habits.

•Hydration – Maintaining appropriate hydration can keep the body operating normally, aid to control blood sugar levels, and prevent consequences from dehydration.

 

A meal plan that incorporates the ideal ratio of fibre and carbohydrates to fulfill your child’s needs can be made with the assistance of a trained dietitian. Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

homemade-porridge
Categories Children Diet

Homemade Porridge – Dr Kanupriya Khanna

Categories Children Diet Tags , , Author kanupriya123 Posted on

What is homemade porridge ?

Homemade Porridge – Porridge has been the main food for infants who are starting solids. It is available in a variety of flavours commercially under different brand names. But many mothers are unaware that it’s simple to prepare this quick, wholesome, and easy-to-feed food at home.

Benefits of homemade porridge

The goodness of several minerals that are crucial to your baby’s growth and development are present in this, and it is also packed with a lot of health benefits.

•Ragi: Rai/millet is high in both protein and carbohydrates. Through this, your baby also gets thiamine, iron, and calcium.

•Bajra: This food has a high energy quotient and is high in calcium and fibre. The grain is very helpful in preventing constipation.

•Wheat: Due to its abundance in nutrients like Vitamin B, manganese, potassium, calcium, zinc, and fibre, wheat is the main ingredient in Indian cuisine.

•Rice comes in a variety of colours, each with a distinct flavour and goodness. Unlike its white counterpart, brown rice keeps the bran and germ layers, which preserves the nutrients and minerals. Additionally, it contains a lot of fibre, antioxidants, selenium, and manganese.

•Green gramme: Green gramme is an excellent source of lean vegetarian protein that also strengthens the immune system. It contains iron, magnesium, vitamins A, B, C, and E.

•Dals: Rich in iron, protein, zinc, folate, and manganese, dals help prevent anaemia, boost immunity, and support healthy body and brain function.

Here are a few homemade porridge recipes for babies:

•Porridge made from Poha

  1. Choose the thick poha and thoroughly clean it.
  2. Dry roast it, then allow it to cool.
  3. Blend thoroughly in the mixer.
  4. Cook the powder in water till it thickens.
  5. Add breast milk and mashed fruit to this and combine well and serve!

•Porridge made of dry fruits

  1. Take some ragi flour and cook in water till it thickens
  2. Grind the almonds, pistachio, and walnuts separately. Combine all of these, store in an airtight container.
  3. mix the dry fruit powder with the cooked rahi porridge and breast milk before serving. You can add some date paste for sweetness.

•Porridge made of pulses

  1. Make sure to thoroughly wash the rice. Roast the rice in a kadai.
  2. Each dal like moong dhuli, masur split should be thoroughly cleaned and rinsed.
  3. For two to three days, dry them in the sun.
  4. Without adding additional oil, roast each sun-dried ingredient separately. The dals must all be dry-roasted until they turn golden. Ensure that they are crisp. The rice should be lightly puffed after roasting. Now pulverise them into a fine powder in the mixer.
  5. The ingredients should be kept in an airtight container.
  6. Take a tablespoon of the mix and cook in water until it thickens to the right consistency. Add some cardamom or cinnamon powder for flavour. You can add some breast milk to this before feeding your baby.

 

If you need to know more about such recipes, connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits.

sattvic-diet
Categories Everything, Other nutrition blog

Sattvic Diet – Dr Kanupriya Khanna

Categories Everything, Other nutrition blog Tags , , , Author kanupriya123 Posted on

What is a sattvic diet?

Sattvic Diet – Satvik comes from the Sanskrit word “Sattva” which means pure, clean and strong energy. According to Bhagavad Gita, the food that an individual eats directly influences their thoughts, character, mental well-being and health. A Satvik food purifies the mind, removes toxins from our body, thus cleansing both the body and mind.

Fresh fruits, vegetables, sprouts, honey, ghee, nuts, grains, legumes, jaggery, unrefined sugar, turmeric, black pepper, dhania, fresh herbs, milk, and dairy products are all part of the sattvic diet. Food that is satvik calms a person down and strengthens their immune system.

Kanupriya Khanna – Best Dietician & Nutritionist 

What are the benefits of a sattvic diet?

A Sattvic diet has many advantages, including weight loss, improved digestion, and reduced brain fog.

•Heart illness – A vegetarian or vegan diet reduces the risk of dying from ischemic heart disease by 30% compared to a meat-eating diet. Diets based on plants are higher in fibre and lower in saturated fat.

•Cancer – Your risk of developing cancer is also decreased by a sattvic diet high in whole plant foods. Phytochemicals, which are abundant in fruits and vegetables, may help fight cancer. High-fibre diets can also assist you in maintaining a healthy weight, which can reduce your risk of developing certain cancers.

•Diabetes type 2 – You can lower your risk of developing type 2 diabetes by eating a plant-based diet and maintaining a healthy weight. Additionally, studies show that vegetarians are less likely than meat eaters of the same weight to develop type 2 diabetes.

•Stroke – Your risk of stroke can be decreased by eating a plant-based diet. In this context, a healthy diet means including plenty of leafy greens, beans, and whole grains while limiting the amount of sugar, refined grains, and potatoes.

•Better immunity – The primary focus of sattvic diets is on fruits and vegetables, which are the primary sources of nutrients for all life forms. Sattvic food, which gives the body all the necessary macronutrients, micronutrients, fibres, antioxidants, etc., takes care of all the little details our body needs to defend itself against illnesses, giving it innate immunity.

•Detox – The word “detox” is frequently misused today. The sattvic diet encourages a healthy detox while simultaneously nourishing the body. Your body won’t be able to absorb all the nutrition you give it until all the waste is removed.

What foods can you eat?

•Grains – barley, amaranth, bulgur, barley, millet, quinoa, wild rice, etc.

•Leafy Veggies – spinach, carrots, celery, potatoes, broccoli, kelp, lettuce, peas, cauliflower, etc.

•Fruits – apples, bananas, papaya, mangos, cherries, melons, peaches, guava, fresh fruit juices, etc.

•Nuts – walnuts, pecans, Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, unsweetened coconut, flaxseed, etc.

•Dairy – high quality milk, yogurt, and cheese, such as pasture-raised products; almond milk; coconut milk; cashew milk; nut- and seed-based cheese.

•Oils – olive oil, sesame oil, red palm oil, flax oil, ghee, etc.

•Spices – coriander, basil, nutmeg, cumin, fenugreek, turmeric, ginger, etc.

•Sweeteners – honey and raw cane sugar or jaggery

•Pulses – Various kinds of pulses like moong dal, green gram etc.

If you wish to make a Sattvic diet food chart, connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

allergens
Categories Children Diet

How to introduce Allergens to babies?

Categories Children Diet Tags Author kanupriya123 Posted on

What are allergens?

The substances that can cause allergies are known as allergens. Technically speaking, an allergen is a non-parasitic antigen that can cause an atopic person to experience a Type-I hypersensitivity reaction.

Your immune system reacts to any foreign substance that enters your body in order to keep you safe. Your immune system may overreact when you are exposed to allergens, which can result in a range of symptoms from mild to severe. Why does the body respond differently to different substances? The immune system of every individual is endowed with particular sensitivities that could result in an allergic reaction.

 

Why do you need to introduce allergens?

The allergic reactions occur when the immune system overreacts to a harmless substance known as an allergen which is why it is important to introduce food allergens to infants at a young age.

 

When should I introduce allergens?

When you start your baby on solids, you can give him or her allergy causing foods. The typical age range for this is between 6 and 12 months, but not before your baby is 4 months old. Before your baby turns 12 months old, introduce common allergy causing foods to lower the likelihood that they will have an allergic reaction to the particular food.

If at all possible, breastfeed your child even as you introduce solid foods because doing so may lower the likelihood that they will develop allergies.

You can give your baby a typical cow’s milk-based formula if you aren’t breastfeeding. Don’t try to prevent allergies by giving your baby a special hydrolyzed infant formula, soy formula, or goat milk formula.

 

Which allergens should I introduce?

Start with the food you want your baby to try first. Keep in mind that the food must be suitable for the child’s age (smooth, soft foods to start with, then moving to foods with different textures as your baby grows).

•Peanuts – Do not feed whole peanuts as they are a choking hazard.

•Eggs – The egg yolk and white can be combined. Separate introduction of these has no benefit. Offer tiny, tender pieces of scrambled egg to your baby. If a baby doesn’t like it the first time, try again; it may take them a few tries to get used to the texture of the egg.

•Milk – Your baby has already been exposed to cow’s milk if they are being fed a formula that contains it. Continuing cow’s milk formula in small doses daily during early infancy reduces the risk of developing cow’s milk allergy, as opposed to stopping it.

•Soy – Even though soy lecithin may be listed as an ingredient in products like baby cereal and formula, this does not constitute a soy exposure. Serve extra-soft tofu either by itself or in a mixture with other fruit or vegetable purees. Edamame is steamed, pureed, and eaten with a spoon. If you’d like, mix some soy yoghurt with a fruit puree and serve it.

•Wheat – You can introduce wheat by giving your baby cereals labelled “wheat flour”; however, unless your baby is already intolerant to dairy.

Your baby can eat cooked, soft pasta, but be aware that some sauces, especially tomato sauce, can occasionally cause skin irritation or redness. This is not an allergy, so there is no need to be concerned.

 

What warning signs should I look for?

An allergic reaction’s symptoms typically appear within a few minutes, but they can take up to two hours to manifest.

Some mild to moderate symptoms could be:

•Swelling of the lips, face, or eyelids tingling in or around the mouth hives or red welts (bumps) on the skin

•Abdominal pain

•Vomiting\diarrhoea

•The redness around your baby’s mouth is typically not an allergic reaction. Contact with some foods can irritate a baby’s sensitive skin. It would be best to talk to your doctor about this if you have any concerns.

 

Tips

Here are some suggestions from experts to remember to make an introduction that is secure.

•Before exposing your child to allergens, make sure they are completely ready for solid foods.

•When your baby is healthy, introduce new allergens to them.

•Don’t introduce foods that cause severe allergies in the evening.

•After feeding, keep an eye on your baby for about two hours.

•Ideally, one or two adults should be present.

If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

GERD Diet
Categories Other nutrition blog

The GERD Diet

Categories Other nutrition blog Tags , , , , , , Author kanupriya123 Posted on

Heartburn is a common occurrence following a substantial, spicy, or extremely fatty meal. However, if you feel that you experience burning often, then you may have gastroesophageal reflux disease (GERD). In that case we have to take some particular diet known as GERD Diet.

A healthy diet and understanding your GERD triggers will do wonders for your body.

What is acid reflux?

The esophageal sphincter, a muscle at the end of your oesophagus, typically closes after eating. Gastroesophageal reflux happens when the sphincter weakens and permits the contents of your stomach to rise back up.

You will experience a burning sensation that can develop into a condition known as gastroesophageal reflux disease when it occurs frequently (GERD). By eating some foods and avoiding others, you can reduce the symptoms of GERD.

What to eat as GERD Diet?

•Green veggies – Vegetables naturally contain little sugar and fat. Veggies such as green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers are all good choices.

•Oats – A popular breakfast food, oatmeal is a whole grain and a fantastic source of fibre. A high-fiber diet has been associated with a lower risk of acid reflux. Whole-grain rice and grains are additional sources of fibre.

•Ginger – Due to its medicinal qualities, ginger is one of the best foods to help with digestion. Its natural alkalinity and anti-inflammatory properties reduce digestive tract irritation. If you start to experience heartburn, try drinking some ginger tea.

•Healthy fats – Avocados, walnuts, flaxseed, olive oil, sesame oil, are among the foods that contain healthy fats. Reduce your consumption of trans fats and saturated fats and substitute these healthier unsaturated fats instead.

•Non-citrus fruits – Melons, bananas, apples, and pears are examples of non-citrus fruits that are less likely to cause reflux symptoms than acidic fruits.

•Egg whites – consuming my egg whites is a good choice. However, avoid eating too many egg yolks because they are high in fat and may cause reflux.

•Baked goodies – Consider plain bread or rolls, pancakes, waffles, bagels, or low-fat muffins in place of high-fat foods like biscuits, croissants, doughnuts, or sweet rolls.

What to avoid as GERD Diet?

•Spicy foods – The chemical component that gives food its spicy flavour, capsaicin, can aggravate certain areas of the oesophagus and cause acid reflux. It is best to switch to healthy snacks.

•Fatty foods – Fatty foods typically cause your LES to relax and your stomach to take longer to empty. This may increase your risk of experiencing reflux symptoms.

•Citrus fruits – Citrus fruits have high citric acid content, which makes your stomach produce more acid. Your stomach becomes more full as a result, increasing the likelihood of reflux.

•Dairy  – Dairy products, such as milk, tend to be high in fat and aggravate heartburn. When you experience heartburn or other GERD symptoms frequently, eating high-fat dairy products like cheese can make them worse.

•Chocolate – Caffeine, which relaxes the LES, is present in chocolate in similar amounts to coffee. Another acidic substance that can raise stomach acid is cocoa powder.

•Caffeine – The caffeine in coffee is almost a necessity especially in winters as it keeps them energised all day. However, coffee’s caffeine also makes the LES’s contractions less effective. It might not be enough to drink one cup of coffee a day to cause issues. However, the amount of caffeine you consume might hold the key.

•Soda – Caffeine can be found in cola, energy drinks, and even some citrus sodas. The more frequently you consume caffeinated, sugary drinks, the more likely it is that your LES won’t work properly. The stomach’s internal pressure rises as a result of the carbon dioxide in sodas. Reflux becomes more likely when the pressure builds up and caffeine’s LES-relaxing properties are exaggerate GERD further.

•Tomatoes – These ripe fruits are a common ingredient in many dishes. Many of our favourite foods are tasty because of their flavour. But tomatoes also contain a lot of acids. The acids in tomatoes will make your stomach more acidic, just like citrus does.

GERD is often treatable through a combination of lifestyle changes, dietary modifications and medication. If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Other nutrition blog

Hormonal imbalance and diet

Categories Other nutrition blog Author kanupriya123 Posted on

Hormonal imbalance and diet.

What are hormones?

Your mental, physical, and emotional health are all significantly impacted by hormones, which are chemical messengers. They significantly influence your ability to control your appetite, weight, and mood, for example.

Normally, each hormone is produced in exactly the right quantity by your body to support various bodily functions that keep you healthy.

The endocrine glands produce hormones, which are important regulators of many bodily functions such as metabolism, appetite, reproduction, mood, growth, and body temperature.

It is crucial that hormone levels are produced in an ideal amount because even small variations—known as hormonal imbalance—too much or too little hormone production can have profound effects on the entire body.

Hormonal imbalances can affect both men and women, and if left untreated, they may worsen and interfere with the body’s normal processes.

What to eat

•Befriend Whole Grains – One or two of your meals should contain a fist-sized portion of whole grain slow-releasing carbohydrates, such as brown rice, buckwheat, quinoa, millets to ensure that you are getting the essential B vitamins and much-needed fibre that support hormone balance.

•Say yes to leafy veggies – These aid in reducing cortisol levels and fighting inflammation, which lessens stress on the body. In addition to boosting our iron and serving as a natural antioxidant, greens also increase our energy levels.

•Green tea – Green tea may improve our bodies’ sensitivity to insulin and maintain a healthy level of this hormone. In addition to helping us lose weight, green tea may also lower our risk of developing hormonal imbalances.

•Herbs & Spices – Include a variety of fresh (or dried) herbs and spices, especially those with anti-inflammatory properties like ginger, turmeric, sumac, paprika, and garlic, to ensure we are adding a variety of different nutrients to our meals.

•Nuts – Nutrients are abundant in nuts. They have an effect on our endocrine system, which controls the major glands in our bodies, including the pituitary, pancreas, ovaries, thyroid, etc.

•Seeds – MCTs or medium chain triglycerides, are present in seeds. MCTs help to control appetite and improves metabolism and blood sugar regulation.

•Fruits –  Fruits that haven’t been pesticide-treated are better for your body because pesticides can act as hormone disruptors. Even if you can’t afford organic fruits everyday, eating fresh fruits and vegetables is still important for a healthy diet.

•Water – keeping yourself well hydrated is super important as that affects your pH level which in turn affects the inflammation in your body.

What to avoid

•Caffeine – It turns out that drinking too much coffee can interfere with other bodily functions as well as your sleep pattern. Your body may also be impacted in a number of ways. The presence of caffeine in coffee causes the body to produce more cortisol. Your body enters a state of high alert when you are exposed to cortisol, popularly known as the stress hormone.

•Alcohol – It harms the body’s sex hormones and interferes with the normal production of insulin. It decreases testosterone production in men and interferes with women’s menstrual cycles. Stress hormones are negatively impacted by alcohol as well. Serotonin is released when alcohol is consumed, which initially makes us feel good, but the subsequent slump we experience is bad because serotonin has been depleted.

•Sugar – Optimising hormone function and preventing obesity, diabetes, and other diseases may be made possible by reducing the amount of added sugar consumed.

•Dairy – Milk can disrupt hormones and cause intestinal inflammation. Excessive milk consumption increases triglyceride levels and can hasten the onset of diabetes. Therefore, it is best to avoid dairy products if you are experiencing hormonal problems.

•Gluten – Inflammation is fueled by gluten. Hormonal imbalance is made worse by inflammation. Specifically, gluten causes inflammation and harm to the small intestine’s villi (few projections that resemble fingers). Food passes through the intestines more slowly and the body has a harder time absorbing nutrients when the villi are damaged.

•Processed foods – Cookies, bread, and other packaged foods are examples of processed foods that are high in sodium, sugar, and preservatives. You run the risk of gaining weight and having a serious hormonal imbalance as a result of this harmful combination, which intensifies inflammation and strains the adrenal glands.

It’s okay to give in to cravings sometimes but make sure you balance it with a healthy meal later on.

If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: What are autoimmune disorders?

Categories Other nutrition blog

What are autoimmune disorders?

Categories Other nutrition blog Author kanupriya123 Posted on

What are autoimmune disorders?

Organs and cells that make up your immune system are intended to defend your body against viruses, bacteria, parasites, and cancerous cells. An autoimmune disorder develops when your immune system unintentionally attacks your body rather than defending it.

What causes autoimmune disorders?

Epigenetic factors may cause autoimmune diseases. These factors consist of:

  • Heredity – Certain illnesses are inherited; they run in families.
  • Smoking
  • If you have one autoimmune disease already then you have a greater chance of getting another.
  • If you are exposed to toxins.
  • Obesity
  • Infections

What are the symptoms of autoimmune disorders?

Inflammation is frequently brought on by immune disorders. Redness, swelling, heat, and pain may result from this. Your symptoms will vary depending on which body part is impacted. For instance:

  • Your joints may ache, stiffen, and stop working.
  • With thyroid conditions, your skin may become inflamed and develop rashes or blisters.
  • You may also experience fatigue, muscle aches, and weight changes.

The majority of autoimmune diseases are chronic conditions, and the symptoms can change over time. Each person’s illness will uniquely display itself.

How to treat autoimmune disorders?

We should focus on reducing symptoms , arresting the progress of the disorder, and preventing damage to your organs.

  • Turmeric – This vibrant orange spice contains curcumin, a potent anti-inflammatory compound that has been shown to relieve inflammatory bowel disease, psoriasis, multiple sclerosis, rheumatoid arthritis, and other conditions in the body.
  • Green tea – Important immune cells that aid in the prevention of autoimmune disease is significantly increased by green tea.
  • Vegetables – Green veggies like Sweet gourd, bottle gourd, ridge gourd, pumpkin, Indian squash, bitter gourd, onion, garlic, broccoli, and zucchini will do wonders to your body.
  • Fruits – Pomegranate, apples, grapes, papaya, muskmelon, wood apples should be your go-to fruits.
  • Nuts – Eating soaked almonds, raisins and dates is the best way to reduce the symptoms. Pistachios are also a powerhouse of protein that are extremely beneficial.
  • Pulses – Trust the goodness of green moong dal and masoor dal to do the magic.
  • Grains – It is best to consume gluten-free grains like quinoa, oats, and rice, etc. to strengthen your body.
  • Organic honey – Antioxidants found in honey can help the body fight inflammation.

One should also incorporate the following yogic exercises into their daily routine: Pranayam, Yoga, Meditation, Self Abhyanga daily. Regular eating times, late dinners, and strenuous exercise should all be avoided.

If you need further guidance, feel free to connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Say Hello to Adaptogens!

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