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Indian Summer is incomplete without a tangy, spicy taste of”aam-ka-achaar” (mango pickle). From mangoes, lemons and gooseberry to jackfruit and lotus stem, pickling is no less than a culinary art in India, one that requires years of practice and experience. 

Traditionally, the older women of the house (grandmothers) are responsible for carrying out the pickle making process – slicing, sun drying and preparing the magical masala mix for pickles. Every pickle is a reminiscence of childhood and rich Indian food tradition. It is a lesson in brilliant indigenous ways to savour the seasonal produce all year round.  

The benefits of pickles are not limited to the ingredients pickled but comes from its actual process. This process of pickling vegetables and meat dates back to 2030 BC. Earlier, pickling was necessary to ensure food availability for the months of shortage like winters or sailors and warriors for easy access to food.

Every country had its own version of pickles. The most common method of pickling is salt-water brine or vinegar-brine. The health benefits of pickles come from pickled water. During the process, lactic microbial organisms develop which turn the naturally occurring sugar in the vegetables and fruits to lactic acid. When the environment becomes acidic, it automatically prevents bacteria from multiple, resulting in preservation. The lactic acid in pickle juice helps in improving gut health and digestion and also to treat dehydration. 

Indians have been pickling vegetables and meats by adding spices and oil, in addition to salt and vinegar. The Koreans have kimchi while the EasternEuropeans have sauerkraut both of which are predominantly cabbage-based pickles. The Middle-Eastern and Italian folks pickle olives and peppers among other vegetables. 

Eating pickles daily in moderate amounts helps in improving overall gut health and digestion.

Athletes claim that pickle juice helps with muscle cramps and works as a low-cost post-workout drink with electrolytes.

What are the health benefits of pickles?

The health benefits of pickles might intrigue you, if not already part of your diet. Fermentation is also a part of predigestion process that converts complex nutrients to simpler ones. With natural pickling and fermentation, though the fresh aspects of an ingredient decline, it transforms into a more enhanced version with different qualities than the fresh version, although one is not a replacement for the other. Below are the positive effects of eating pickle daily:

• Fermented and pickled foods are a good source of probiotics. We need both prebiotics, which are fibres and probiotics for gut microbes to flourish. Studies suggest that emotional, digestive and mental health are interrelated. The probiotics in pickled foods that improve good bacteria in our bodies also make the environment challenging for harmful bacteria  to flourish. This process enhances immunity and suppresses inflammatory issues.

• Pickling  process restores and preserves the antioxidative capacity of ingredients. The acidic content of pickle juice helps the body to absorb nutrients better. Some studies have shown that pickles contain antioxidants that can counteract the effect of free radicals.
• Pickles are also considered as a good hangover remedy. Pickle juice balances electrolytes and helps restore sodium levels and mask bad odour.

• Athletes claim that pickle juice helps with muscle cramps and a low-cost post-workout drink with electrolytes that help the body restore all the sodium lost as sweat through a workout. However, being acidic with vinegar, it’s recommended to consume with restraint to avoid stomach issues and get benefits of pickles the right way.

• Premenstrual Syndrome (PMS) is an issue most women suffer from every month, and pickles help ease it and in some cases, help regulate hormones and alleviate cramps.

• One of the many benefits of eating pickles is that it helps control the symptoms of diabetes. Pickles are rich in fibre. Including fibre and probiotic-rich pickle in your diet lowers the risk of diabetes. Additionally, vinegar, which is also a part of pickling, is also found to control blood glucose levels.

• Pickles are a good source of vitamin A, K, potassium, phosphorus and folate. Dill pickle or the popular cucumber pickles are packed with beta-carotene, an antioxidant that reduces the risk of many chronic diseases.

• Studies suggest that pickles could possibly aid weight loss. Vinegar in pickles helps lower the rate at which the digestive system absorbs carbohydrates. This controls the insulin drop that triggers hunger while keeping energy levels stable. Another reason could be that pickles like cucumber have a high water content that helps you feel full for longer.

Pickles usually have high sodium level since salt is used to preserve the pickles. So it should be avoided by those on low-sodium diet.

Some adverse effects of eating pickles daily

Just as every component, excess of any ingredient, no matter how good, can cause side effects. Below are a few points needed to be considered when eating pickles daily:

• High sodium content: Pickles contain high sodium levels since most of them have salt to preserve the food. No matter the active ingredient in the pickle, high amounts of oil, vinegar, and salt can adversely affect someone who has a pre-existing medical condition or is on a low sodium diet.

• Too oily and spicy: Indian method of pickling mostly includes oil and spice, both of which don’t work in favour of the actual benefits of pickles. Excessive fat in food clogs arteries, and too much spice could damage our stomach’s delicate membrane and even cause heartburn.

• Bloating and water retention: They are common side effects for excess pickle juice consumption. So drinking pickle juice daily as a post-workout drink in large quantities to the extent of substituting water in itself could be a terrible idea—restraint it to 2 to 3 fluid ounces occasionally to get the right benefits of pickles minus adverse effects.

• Commercial pickles are borderline unhealthy: Those pickles which are homemade doesn’t have any added chemical preservatives and have the quantity of salt and vinegar at the level its meant to be, and helps to yield the right benefits of pickles. Additionally, not all pickles available commercially are fermented and aged the way it should be. Most of them are made by pouring hot vinegar over vegetables, which doesn’t provide much time to create the good bacteria which imparts the needed benefits of pickles for your gut.

Pickles are rich in probiotics, vitamin A, K, C and minerals, so it is considered safe to eat pickles in moderation during pregnancy.

Benefits of pickles during pregnancy

Sweet, salty, spicy, sour- pregnancy craving falls under all of these categories and is subjective. However, it’s common to crave something tart and salty, which could also reduce morning sickness. 

The reason for this might be the body’s naturally increased blood volume during pregnancy, increasing the desire to have more sodium-rich foods. Though it’s never forbidden to taste any particular food in entirety, pickle is no exception and have a bit or two to curb the craving does no harm. Nonetheless, there would be harmful effects of eating pickles daily in large quantities without controlling the other sodium intake throughout the day.

Benefits of pickles during pregnancy, in moderation, can be enjoyed in the following ways:

Improved antioxidants: Antioxidants are essential for foetal growth and also aids in fighting free radicals. Studies suggest that consuming antioxidant rich-foods are more effective than having equivalent antioxidant supplements. This enhances the benefits of pickles, making it an ideal source of antioxidants like beta-carotene if had at permissible limits.

Maintain ideal Electrolyte Levels: Sodium and potassium are two main minerals that help conduct electrical transmissions between cells in our bodies. During pregnancy, the need for electrolytes increases as the body starts retaining more fluid to meet the developing foetus’s demands. Pickles are rich in both these compounds and eating in small quantities must reap needed benefits of pickles.

Improve gut health: In India, it’s an age-old grandma’s tip to eat curd rice with pickle to ease indigestion, making gut health the primary benefits of pickles. The probiotics loaded in curd and pickle helps soothe the stomach and build the gut flora or gut microbiota. Feeling bloated during pregnancy is a familiar uneasiness which also is sorted by pickles.

Vital vitamins and minerals: Pickles have vitamin K, A and C and minerals like iron, calcium and potassium. Each pickle has approx. 25.4 micrograms of these essential vitamins. All of this help improve the immune system and lower the risk of falling prey to diseases during pregnancy. 

Though it has the advantages mentioned above, a pregnant mother should be mindful of the quantity of what she eats, which is more important than the food item itself. Pickles if not stored right, have the risk to have listeria bacteria, which could cause food poisoning. Too spicy pickles should also cause heartburn and trigger dysentery and acidity, making it imperative to consume pickles at moderate levels only.

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The journey to pregnancy can be a tough one for many couples out there. Modern lifestyles and the problems that come with it have made it difficult for many couples to conceive – and nutrition often plays a role.

The importance of nutrition prior to pregnancy cannot be stressed enough. What you eat, and the lifestyle you lead, can impact your chances of getting pregnant. That’s why it is important for couples everywhere to understand that role of nutrition in a woman before pregnancy. 

 What Should I Do Before Conceiving?

It is essential to gain an understanding of preconception nutrition. Maternal nutrition before and during pregnancy may influence the course of the pregnancy, foetal development and the child’s health in its early and even adult life.

In recent years, there has been increased interest in preconception nutrition. This refers to a woman’s nutritional intake in the weeks to years before she starts trying to get pregnant.

It’s an important topic to focus on, because millions of women around the world don’t get adequate nutrition – half the world’s female population is anaemic, and over 120 million women are underweight, with other nutritional deficiencies. 

Understanding and implementing the importance of nutrition prior to pregnancy is essential, because a woman’s nutritional status before she becomes pregnant greatly influences the health of her growing child. It also plays a role in the mother having a safe and stress-free pregnancy.

Most cells in the body need enough nutrients like B-vitamins, Vitamin D, Calcium etc to function properly. But this is especially important for cells called gametes, which help form the foetus, and features in the importance of nutrition prior to pregnancy.

These gametes have one of the most important jobs in the body, which is to pass a parent’s genetic material on to a child. 

It is crucial that these gamete cells are healthy, as gametes are very important for the early development of the placenta, which is the organ that passes nutrients and oxygen to the growing baby from the mother.

Folate: Folate is a key nutrient that factors in the importance of nutrition prior to pregnancy. This is one of the most important nutrients to increase prior to pregnancy because the effects of low folate levels can be damaging.

Folate is necessary for proper development of the neural tube, which forms the baby’s brain and spinal cord in the first few weeks of pregnancy. 

Taking a folate supplement beginning one one month before pregnancy, until the end of the first trimester, is the best way to make sure you meet folate requirements during the early stages. 

Choline: Choline is essential during early pregnancy for proper brain development of the baby, and women planning to get pregnant are advised to up their intake of the same. Choline-rich foods include eggs, meat, cruciferous vegetables, and peanuts.

Zinc: Zinc deficiency early in pregnancy can inhibit proper development of the placenta and child. It is necessary to check your zinc levels as you plan to conceive. Meat, shellfish, beans, peas, lentils, nuts, and dairy are good sources of zinc. 

Iodine: Iodine is required to support the baby’s developing brain and nervous system, and women planning to get pregnant are advised to take supplements. Good food sources of iodine include seafood, dairy, eggs and iodine-fortified flour. 

How Does Nutrition Affect Fertility?

There is a definite correlation between nutrition and fertility. Researchers from the TH Chan School Of Public Health at Harvard Medical School published a review of past studies that looked at the impact of diet on health. 

For women who were trying to get pregnant without the use of assisted reproductive technologies, nutrients like folic acid, Vitamin B-12, omega-3 fatty acids and consumption of a Mediterranean diet were found to have positive effects on fertility. 

Like we have stressed before, when it comes to the importance of nutrition prior to pregnancy, trans fats and “unhealthy diets” (those “rich in red and processed meats, potatoes, sweets, and sweetened beverages”) were found to have negative effects on fertility. 

 Studies conducted on men found that semen quality improved with healthy diets (as described above), while the opposite was seen with diets high in saturated or trans fat.

 The Fertility Diet

There are, in fact, certain specialised diets prescribed for women who are looking to get pregnant. The fertility diet is one of them. Some professionals at Harvard Medical School recognised the importance of nutrition prior to pregnancy, and designed this diet specifically to address this issue.  

 The fertility diet caters to women who were looking to conceive, focusing primarily on vegetarian foods, with a limited intake of dairy, caffeine and alcohol. This helps ease hormonal imbalances in the body that affect conception.

Dieters are encouraged to eat more plant-based fibre and protein, in the form of lentils, nuts and seeds. Since the protein comes from plant sources, it helps reduce inflammation. 

Our desi foods offer a plethora of tasty plant-based protein: chickpeas, pulses like moong, tuvar dal etc, as well as beans, peas, nuts, soybean and tofu. 

What Are A Pregnant Woman’s Nutritional Needs?

Importance of nutrition prior to pregnancy can help you conceive – but you need to follow it up with the right diet even after conception. 

A pregnant woman’s nutritional needs are important, and follow most of the same principles as those of regular people, but with some extra protein and calorie requirements. A basic health chart will include:

1. Lots of fruits and vegetables in both cooked and raw form (raw foods to be consumed in.  moderation)
2. Well-rounded meals with adequate amounts of starchy foods, but in wholegrain, skin-on form (whole wheat aata, potatoes with the skin on)
3. Moderate amounts of beans, pulses, fish, eggs, lean meat and other proteins
4. Moderate amounts of dairy products, such as milk, yogurt and cheese (or calcium-enriched dairy alternatives, for those who are lactose intolerant/vegan/dairy-free)
5. MINIMUM consumption of packaged and processed foods, high-fat and foods containing high amounts of white/refined sugar 

Eating right during pregnancy – and the importance of nutrition prior to pregnancy – is part of healthy overall prenatal lifestyle – this includes adequate weight gain, some form of daily exercise/physical activity, and intake of vitamin supplements where necessary.

Calorie intake: Pregnant women do need to take in more calories for themselves and their growing baby. International guidelines stipulate around 300 extra calories each day.

These extra calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Extra calories from processed sugars and trans fats are to be avoided.  A balanced, fibre-rich diet can help stave off some side effects of pregnancy, like nausea/morning sickness and constipation.

Fluid intake: Pregnant women need plenty of fluids, just like everyone else – 8 glasses of water a day, which can be taken in the form of filtered water, juices, soups, smoothies etc. Ideally, pregnant women should drink 1.5 litres of water each day, as this helps avoid urinary infection and excessive water retention.

Hydration is particularly important in the last trimester, Hydration is especially important during the last trimester, as dehydration can cause contractions that can trigger preterm/premature labor.

Caffeine should be kept to a minimum – consult your doctor before fixing a limit on consumption of morning tea/coffee. And of course, all forms of alcohol should be avoided during your pregnancy.

Folic Acid: Guidelines stipulate that all women of childbearing age consume 400 micrograms (400 mg) of folic every day. Folic acid is important during pregnancy to help prevent the risk of neural tube defects (these are birth defects of the brain and spinal cord). Neural tube defects are dangerous, and can lead to varying degrees of paralysis, incontinence and sometimes intellectual disability in later years.

Folic acid plays a key role during the first 28 days after conception – but many women may not even realise that they are pregnant at this time. Therefore, if it is a planned pregnancy, your folic acid intake should begin before conception and continue throughout your pregnancy.

It can be found in a variety of sources, like green leafy vegetables, nuts, beans, beans, citrus fruits, and fortified breakfast cereals, as well as in nutritional supplements. 

 Vitamin B12 intake: The entire B-complex of eight vitamins plays a crucial role in your strength and health during pregnancy while your baby is developing. During your first and third trimesters, most women feel more tired and run down than usual – which is where B-vitamins come in.

Foods rich in Vitamin B help boost your natural energy while nourishing your growing baby.

Vitamin B12 is important for maintaining the health of your nervous system, and it is believed that when it is combined with folic acid, during pregnancy, can help prevent spinal and central nervous system birth defects in your baby.

You can find B12 in fortified foods (soy or soy milk), fish, poultry, eggs, and milk. Guidelines direct the consumption of around 2.6 mcg (micrograms) per day, and using supplements to achieve this intake will help.

Protein intake: Protein promotes growth and is crucial for your baby’s development throughout the gestation period. International guidelines stipulate about 71 grams of protein per day. During the second and third trimesters, experts recommend an extra 21 grams of protein, for maternal and foetal tissues and placenta.

If you eat a non-vegetarian diet, you can get protein from lean meat, poultry, fish and eggs. Plant-based protein sources include beans and peas, nuts, seeds and soy products. Dairy like cottage cheese is also a good source of protein. 

Iron intake: Iron is essential for the normal functioning of red blood cells and production of haemoglobin. During pregnancy, you need double the amount of iron, because your body needs it to produce an increased amount of blood to supply oxygen to your baby. International guidelines recommend 27 milligrams per day.

“Iron deficiency during pregnancy could lead to fatigue and anaemia”

Severe cases of deficiency can even lead to preterm delivery, low birth weight and postpartum depression.

The best sources of iron are lean red meat, poultry and fish for non-vegetarians. Vegetarians and vegans can opt for iron-fortified breakfast cereals and whole grains, pulses, beans and vegetables, particularly dark green leafy vegetables.
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Calcium intake: Calcium is the bone-strengthening nutrient and is essential for foetal development. It also helps your circulatory, muscular and nervous systems run normally. Guidelines stipulate around 1,000 milligrams a day.

Dairy products are the best absorbed sources of calcium. Nondairy/vegan/plant-based sources of calcium include broccoli, kale and sesame seeds. If you eat seafood, sardines are a good option. Many fruit juices and breakfast cereals are fortified with calcium, too.

 Vitamin D intake: Also known as the sunshine vitamin, Vitamin D is also a bone-strengthening nutrient like calcium, and helps build your baby’s bones and teeth. International guidelines recommend consuming about 600 international units (IU) per day.

 During the initial stages of pregnancy, vitamin D helps regulate cytokine metabolism and modulates the immune system, helping contribute to embryo development and regulating hormone secretion.

 Sunlight is the best source of Vitamin D. Other sources include fatty fish like salmon, and fortified milk and orange juice. These days, vegan Vitamin D supplements sourced from algae are also available in the market. 

Pregnancy Nutrition Programs Offered At Nutrition By Lovneet

At Nutrition By Lovneet, we understand the importance of nutrition prior to pregnancy. We have specialised programs catering to pre-pregnancy diet for females, pregnancy nutrition and postnatal diets. 

NBL doesn’t  prescribe a fixed pre-pregnancy diet for females for all our clients – instead, we do a detailed consultation with you to understand your likes and dislikes, pre-existing medical conditions, lifestyle etc, and address those and take them into account. And based on this consult, we craft a personalised diet chart, filled with foods you enjoy, so that you don’t feel deprived. 

Our philosophy is driven by the wisdom of the Indian kitchen – we believe that our ancient food principles are being largely ignored these days, and we want to bring indigenous kitchen wisdom back into modern Indian lives.

We don’t just leave it at that – we remain a part of your journey, there for you with any questions or hiccups you may face along the way. The goal is to nourish your body, provide optimal nutrition and strengthen your body and get it ready to nourish a new life. 

To learn more about our programs, click here. 

FAQS

Should I get on a nutrition plan prior to conception?

Yes. The importance of nutrition prior to pregnancy can play a role in conceptin. What you eat, and the lifestyle you lead, can impact your chances of getting pregnant. That’s why it is important for couples everywhere to understand that role of nutrition in a woman before pregnancy. Get yourself checked for hormonal imbalances, and consult with a doctor/dietician about the best foods to incorporate into your diet.

What is the Fertility Diet?

It is a diet designed to help women conceive. Some professionals at Harvard Medical School recognised the importance of nutrition prior to pregnancy, and designed this diet specifically to address this issue.  

The fertility diet caters to women who were looking to conceive, focusing primarily on vegetarian foods, with a limited intake of dairy, caffeine and alcohol. This helps ease hormonal imbalances in the body that affect conception.

What nutrients should be included in a pre-pregnancy diet?

Taking enough B-vitamins and calcium is essential for women looking to get pregnant, as this helps in the formation of the foetus. Other essential nutrients you should increase the intake of include folate, choline, zinc and iodine, as they all contribute to proper development of the baby, and low levels can be damaging. 

Why is protein important during pregnancy?

Protein promotes growth and is crucial for your baby’s development throughout the gestation period. International guidelines stipulate about 71 grams of protein per day. During the second and third trimesters, experts recommend an extra 21 grams of protein, for maternal and foetal tissues and placenta.

What are some good vegetarian sources of protein?

You can opt for a variety of dals, chana, peanuts, other nuts like almonds, beans, soybean and tofu, paneer.

How much folic acid should I be consuming while pregnant?

Guidelines stipulate that all women of childbearing age consume 400 micrograms (400 mg) of folic every day. Folic acid is important during pregnancy to help prevent the risk of neural tube defects (these are birth defects of the brain and spinal cord).

Neural tube defects are dangerous, and can lead to varying degrees of paralysis, incontinence and sometimes intellectual disability in later years.

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We live in a fast-paced world filled with temptations; the convenience of packaged snacks, food delivery apps and the mindless munching in front of screens. Most of us have fallen into these unhealthy eating traps at one point or the other.

Thankfully, it’s never too late to make a change and take control of your health and happiness.

If you are wondering how to develop healthy eating habits, we have made it simple for you. From keeping a food journal to planning meals and mindful eating, here are the top 20 healthy eating habits according to nutritionists.

No worries, these tips aren’t about deprivation, bland foods, or boring salads. These are simple, yet impactful changes you can make in your everyday lives.

1. Keep a Food Journal

Healthy eating habits begin with being aware of what you eat and identifying unhealthy eating habits. A food journal can help you with this.

You have to write down what you eat every day, for at least a couple of weeks. Mention every morsel that passes your lips. Don’t brush it off as, ”I took only a bite of that cake or that was barely a handful of chips.”

Write your food journal faithfully and you may be surprised by what actually goes into your system – how frequently you have unhealthy snacks, alcoholic drinks, sugary sodas, and so on. This will also help you identify patterns such as mindless snacking, emotional eating triggers, or other unhealthy eating habits that you may not have been aware of before.

2. Learn to Read Food Labels

You should be mindful of what goes into your food. Always take a look at the ingredient lists and nutrition labels before buying any packaged foods. This allows you to make informed decisions about your diet.

It is always best to reduce the consumption of packaged and processed foods. Such foods are bound to have added sugars, unhealthy fats, too much salt, and chemical additives such as preservatives, artificial flavours and colours, anti-caking agents, and so on.

3. Cook at Home More Often

The best way to know what goes into your meals is to cook them yourself. You can choose healthier cooking methods such as roasting or baking instead of deep frying. Steaming is another way to reduce your fat intake and eat healthier.

Choose whole, unprocessed foods to provide your body with essential nutrients. Whole grains, fresh fruits and vegetables, healthy fat sources, fish, chicken, eggs, lean cuts of meat, nuts, seeds, herbs, and so on – use local, seasonal, and organic produce to ensure you are providing your body with the best nutrition.

4. Plan Your Meals

When we are hungry, we tend to eat whatever is in sight. So it’s vital to keep healthy choices on hand. Plan and prep your meals ahead of time so that the food can be served quickly any time you need it. This will help you make healthier choices and avoid the temptation of fast food.

You can decide on weekly menus, do the grocery shopping accordingly, stock up your pantry with nutritious ingredients and set the stage for healthy eating habits.

5. Eat Regular Meals

Whether you are too busy to have a proper breakfast or on a weight loss journey, skipping meals is not a healthy habit. Having a nutritious breakfast kick-starts your metabolism and supports overall health.

Try to have an early, light dinner. Late timings and heavy meals can interfere with your sleep and digestion.

Read More:

Women’s Nutrition Guide with Health Chart and Diet Plan for a 30-Year-Old

6. Snack Smartly

Healthy eating habits should be taught to children at a young age. Snacks such as potato chips, cookies, and other packaged snacks are not just unhealthy. They can be addictive as well. They are high in calories and low in nutrients, not to mention their undesirable ingredients such as added sugar, high salt, and chemical additives.

You should snack smartly by choosing nutrient-dense snacks such as Greek yoghurt, fresh fruit, and vegetables with healthy dips like hummus or homemade mayonnaise. You can make healthy mayo at home by using olive oil.

7. Find Healthy Ways to Manage Stress

Many of us tend to reach for comfort foods when we are stressed. Chocolates, ice cream, pizza, french fries, sugary sodas and whatnot!

It is crucial to be aware of such tendencies and devise healthy stress-management techniques for such situations. Spend time outdoors, go for a walk, meditate, do breathing exercises, go have coffee with a friend – find out what works best for you and put it into practice.

8. Increase Your Vegetable Intake

Load your plate with veggies for every meal. Have a rainbow on your plate as the more diverse the colours of your vegetable, the more the range of vitamins, minerals, and antioxidants you get. Eat your greens before starting on your main foods. This ensures you get all the nutrients you need without overeating.

Include plenty of leafy greens as these are among the most nutritious foods on the planet. Just one serving of leafy greens may help slow down the cognitive decline associated with ageing (1)

9. Have Fruits

When cravings for something sweet hit, have some fruits such as mangoes, pineapple, grapes, etc. If you are on a weight loss journey, you can opt for lower-carb fruits such as apples and berries.

Fruits are a nutritious alternative to processed snacks. Along with their natural sweetness, these healthy desserts also offer you fibre and a wide range of vitamins and minerals.

10. Avoid Fruit Juices and Sodas

It’s always best to eat fruit rather than drink fruit juice. A tall glass of orange juice with breakfast was considered a healthy choice till the research came in about the importance of fibre and the harms of added sugar (2,3).

Most packaged fruit juices and sodas contain added sugar, flavour enhancers and preservatives. Even if you are making natural fruit juice at home without any added sugar, you are still losing out on all the goodness of dietary fibre.

11. Switch to Whole Grains

Refined grains and processed grain flours are stripped of many nutrients and fibre content. To increase your nutritional benefits and fibre intake, opt for whole grains such as quinoa, brown rice, and whole wheat.

You can make chappathi with whole wheat flour. You can add powdered millets, oats, etc to make your own multigrain version. You can also use such multigrain flour for baking cakes, cookies, etc.

12. Include Healthy Fats

You may be surprised to know that adding butter or cheese to your meals not only makes them tastier but also healthier. Dietary fats have been feared for so long as the primary cause of weight gain and heart disease.

Thankfully, researchers have found that some fat sources are actually beneficial to health, helping improve cardiovascular health and promoting weight loss (4).

Adding healthy fats to your meals increases satiety and keeps you feeling full for longer.

Avocados, nuts, and seeds, butter, cheese, coconut oil, and olive oil are all great sources of healthy fats. But do practice moderation as all these foods are also high in calories.

13. Eat Protein with Every Meal

Adequate intake of quality protein sources boosts muscle building, aids in weight management, and keeps you feeling fuller for longer.

To ensure you meet your daily protein needs, it’s ideal to have some protein with every meal. Eggs, chicken, lean cuts of meat, fatty fish, beans, tofu, and legumes are all excellent sources of protein.

14. Have Probiotics

Including probiotics in your daily diet can considerably boost your gut health and immunity (5). Greek yoghurt, sauerkraut, kombucha, kvass, and kimchi are popular sources of probiotics.

Sprinkle some berries, nuts and seeds over a cup of Greek yoghurt. Drizzle some honey over it and you have a quick, healthy and delicious dessert.

Interesting Read:

Top 10 Immunity Boosting Foods for Kids

15. Stay Hydrated

Drink 8 to 12 glasses of fluids a day to keep yourself well hydrated. This improves digestion and promotes healthier skin.

Avoid sugary drinks and opt for water as it is completely free of calories. You can flavour the water with lemon, herbs such as mint and slices of fruit. You can also include other hydrating drinks such as bone broth, green tea, and lemon juice.

16. Limit Your Sodium Intake

If you have high blood pressure, then it’s advisable to limit your intake of salty foods such as chips, pickles and pappads.

Limiting your sodium intake may help improve your blood pressure levels and heart health. There is no reason to completely avoid it as your body does need some amounts of sodium for its proper functioning.

17. Limit Added Sugars

High sugar intake is linked to an increased risk of numerous diseases including type-2 diabetes and heart disease. Excessive sugar intake can negatively impact your cholesterol levels, increase blood pressure, and promote inflammation.

Healthy eating habits for kids are vital for ensuring their dental health. Sugary foods and drinks encourage the growth of harmful bacteria, leading to tooth decay and dental cavities.
Have fruits to satisfy your sweet cravings. You can also make your desserts with natural sweeteners such as monk fruit and stevia.

18. Take Supplements

Vitamin D deficiency seems to be on the rise. Vitamin B12 and iron are two other common deficiencies to watch out for. So get your blood work done and take the supplements needed to fill the nutritional gaps.
Consult your doctor for personalized advice, especially if you have any existing medical conditions such as diabetes or high blood pressure.

Interesting Read:

5 Drinks that You can Pack for Work to Boost Productivity

19. Control Portion Sizes

There is no good or bad food. All kinds of foods can be enjoyed as long as you practice moderation. Controlling your portion sizes can help achieve and maintain a healthy weight.

One trick for this is to use smaller plates for your meals. You can load your food on a small plate and feel like you have so much to eat. The same amount of food on a larger plate can leave you feeling like you barely have anything to eat and this can lead to overeating.

20. Practice Mindful Eating

Practice mindful eating or in other words – stop snacking mindlessly. Sitting in front of a screen and eating can easily lead to overeating and weight gain. You need to be aware of your hunger and fullness cues.

Limiting screen time during meals promotes focus on food and helps develop healthy eating habits for kids.

Pay attention to the food you eat. Savour each bite, take time and chew the food properly. Sit down and have meals together with your family or friends. Mindful eating fosters a more enjoyable dining experience and helps prevent overeating.

What is the Concept of Good Health?

To achieve and maintain good health, we need to nurture our well-being with nutritious meals and adequate physical activity. We should also pay attention to our emotional and mental health.

For a nutritious and balanced diet, make sure to include a variety of vegetables, fruits, nuts, whole grains, lean protein, and healthy fats. in your daily diet. You should give importance to developing healthy eating habits for kids as it is the parents who lay the foundation for their health and development. Limit sugary drinks and encourage them to make healthy snack choices instead of cookies or candy.

Conclusion

Adopt these habits gradually and make them a part of your lifestyle. To develop healthy eating habits, you first need to be aware of what your current eating habits are. A food journal can help you with that.

You should learn to read food labels and take note of the ingredients in packaged food. Limit your intake of processed foods and choose natural, wholesome foods.

Cooking more often at home helps you be in control of what goes into your meals. Eating mindfully and practising portion control can help you achieve and maintain a healthy weight.

There’s nothing so delicious and cooling as a glass of chilled coconut water on a hot summer afternoon. You can add some lemon and ginger to it for an even more refreshing twist. 

Coconut water is an ideal choice for those seeking a healthier alternative to artificially flavoured, sugary drinks.

Beyond its refreshing taste, coconut water offers numerous health benefits. It’s rich in nutrients, helps maintain optimum fluid balance, improves digestion, lowers high blood pressure, and even boosts athletic performance.

Read on to find out more about the science-backed benefits of coconut water.

10 Science-Backed Health Benefits of Coconut Water

1. Boosts Hydration

With approximately 94% water, coconut water is nature’s gift for replenishing fluids lost through perspiration and various other bodily functions. Its high water content makes it ideal in circumstances where fluid loss is high. This includes periods of illness, physical exertion, or exposure to high temperatures.

If you are experiencing symptoms of dehydration, such as fatigue, dizziness, and impaired cognitive functions, then a glass or two of coconut water can help restore hydration quickly. This replenishes the lost fluids and electrolytes.

The composition of coconut water closely mimics that of human plasma, the fluid component of blood. This enables coconut water to be exceptionally effective in rehydrating the body. Its concentration of electrolytes is similar to that in our blood, enabling rapid absorption and distribution of these electrolytes throughout the body.

Read More: 5 Boosters for Improving Digestion at Work

2. Maintains Fluid Balance

Electrolytes are vital for maintaining proper fluid balance, nerve function, and muscle contraction. Coconut water has plenty of electrolytes including potassium, magnesium,  calcium, and sodium.

With 400mg of potassium in it, a cup of coconut water can help you meet about 15% of your daily value (DV) for potassium (1). It has 14.7 mg of magnesium, 17.2 mg of calcium, and 63 mg of sodium.

Sodium is involved in regulating blood pressure, fluid balance, and nerve signalling. It plays an important role in hydrating the body by retaining water and preventing excessive fluid loss through urination or sweating. 

Potassium counterbalances the effects of sodium and ensures the fluid levels are normal in the cells. It helps maintain blood pressure and prevent muscle cramps. 

Magnesium and calcium are present in lesser amounts in coconut water. Calcium is crucial for our bone health while magnesium aids in energy production and muscle relaxation. 

3. Boost Immunity

 Coconut water is a good source of vitamin C. A cup of coconut water contains 24.3 mg of vitamin C. This means you get about 30% of your daily vitamin C needs from just one cup of coconut water.

Vitamin C supports the immune system by ramping up the production of white blood cells. Adequate vitamin C intake can help speed up the healing of wounds and injuries. Vitamin C is involved in the production of collagen, a type of protein that’s essential for wound healing.  Collagen maintains the strength and elasticity of skin, helping prevent wrinkles and sagging.

Coconut water also has antimicrobial properties. It can help inhibit the growth of infection-causing bacteria, and viruses.

Read More: 7-Day Detox Diet Program: Time to Get Healthy 

4. Antioxidant Properties

The vitamin C, found in coconut water, also acts as an antioxidant. Coconut water also contains other antioxidants such as cytokinins (2). Cytokinins are plant hormones that have antioxidant and anti-inflammatory benefits. 

Antioxidants protect your body cells from free radical damage. Free radicals are a natural byproduct of metabolism in the cells. The problem is that these molecules are unstable and highly reactive. They can damage cells, leading to inflammation, premature ageing, and chronic diseases.

The antioxidants, such as vitamin C and cytokinins, help neutralize the free radicals and prevent them from causing harm (3).

5. Improves Blood Sugar Control in Diabetics

Multiple studies have noted that coconut water can reduce blood sugar levels in diabetics. The study subjects given coconut water had lower haemoglobin A1c levels. Their long-term blood sugar control improved notably.

Coconut water contains magnesium. This mineral can help improve insulin sensitivity and reduce blood glucose levels in diabetics. However, coconut water does have some carbs, so you do need to keep an eye on your overall carb intake for the day.

6. Improves Heart Health

Coconut water is associated with improved heart health due to its potassium and magnesium content. Regular consumption can help improve your blood pressure levels.

Coconut water may also help lower your cholesterol levels. Researchers have observed a reduction in cholesterol and triglyceride levels in study subjects on a high-fat diet. 

They were given coconut water for 45 days and its effect on reducing cholesterol was found to be similar to that of cholesterol-lowering statin drugs. The doses were rather high though at 4ml per 100g of body weight. Be warned that you should not take high doses of coconut water without medical guidance.

7. Helps Prevent Kidney Stones

You need to drink plenty of fluids to prevent kidney stone formation. So have adequate water in your daily diet. Adding coconut water to this regime is beneficial if you tend to get kidney stones.

Compounds including calcium and oxalate combine to form crystals in the kidney. Coconut water may help reduce the formation of such crystals. its high potassium content can help counteract the effects of calcium and oxalate.

Coconut water is a natural diuretic and can increase your urine production. This helps flush out excess minerals, thus reducing the risk of kidney stone formation. This also flushes out bacteria and toxins from your urinary tract, helping prevent urinary tract infections.

If you have any kidney problems, please consult a physician before changing your diet.

8. Enhances Digestive Health

Proper hydration is essential for healthy digestion. Drinking plenty of fluids helps prevent constipation. Drinking coconut water alongside fibre-rich foods as part of a balanced diet can help promote bowel regularity.

Proper fluid balance is important for optimal digestive function. The electrolytes in coconut water help maintain this equation.

Coconut water also promotes a healthy gut microbiome. It contains certain types of sugars, such as fructooligosaccharides (FOS). These have a  prebiotic effect. The beneficial bacteria in your gut require prebiotics as the food for their growth and survival.

9. Weight Management

Coconut water is a beneficial addition to a weight management plan.

Coconut water is low in calories. It has zero fat content. It is relatively low in carbs. It is a refreshing alternative to higher-calorie sugary soft drinks and fruit juices.

A cup of coconut water offers both hydration and essential nutrients in just 44 calories (1).

It has a naturally sweet taste which helps curb sugar cravings. It can keep you feeling full and satisfied. This helps prevent snacking between meals.

For healthy weight management, coconut water should be incorporated into a balanced diet. This can aid you in your fitness journey. 

10. Improves Athletic Performance

What is better for boosting exercise capacity, especially on a hot day – Coconut water or a sports drink? According to Brazilian researchers, it’s the coconut water.

Intensive sweaty workouts lead to the loss of fluids and electrolytes in your body. With its rich electrolyte content, coconut water works as a natural and effective sports drink. 

Electrolytes such as potassium, sodium, magnesium, and calcium maintain fluid balance, support muscle function, and regulate nerve impulses. All of these are critical for optimal athletic performance.

If weight management can be considered the most sought-after coconut water benefit for females, then enhanced athletic performance will probably rank high among the coconut water benefits for males.

FAQs: Health Benefits of Drinking Coconut Water

1. How much coconut water should you drink a day?

This depends on your personal choices, your weight, diet, medical conditions, and health goals. 

As a general guideline, one to 2 cups of coconut water a day is typically considered safe and beneficial for most people. This helps maintain hydration, replenish electrolytes, and provide essential nutrients without excessive calorie intake.

2. What is the best time to drink coconut water?

You can drink coconut water any time you want. Drinking coconut water in the morning provides a refreshing and energizing start to your day. Coconut water helps rehydrate your body after a night of sleep. This kick-starts your day with essential electrolytes and nutrients. You can have coconut water on an empty stomach or after a meal.

Drinking coconut water before a workout helps prevent dehydration Having it afterwards aids in rehydration and recovery. The coconut water helps replenish fluids, electrolytes, and minerals lost through sweating.

3. Can too much coconut water be bad?

Too much coconut water can cause diarrhoea in some people. Haven’t you heard the saying; “The poison is in the dose.“ Too much of a good thing can also become harmful. So, practice moderation.

Coconut water is rich in potassium. Drinking too much coconut water can lead to an excess of potassium in your system. This can cause diarrhoea. Hyperkalemia (high levels of potassium in the blood) was noted in a patient who drank a lot of coconut water in a single day (x).

4. What happens if I drink coconut water every day?

Daily intake of coconut water is great for your health. It boosts your heart health, digestion, immunity, and more.

You can have a cup or two of coconut water every day. As mentioned above, practising moderation is key.

5. Is coconut water good for the liver?

Coconut water is good for the liver in multiple ways. Staying well-hydrated helps detox the liver and improve its functioning. The antioxidants found in coconut water can help protect liver cells from oxidative damage and inflammation. 

Coconut water may benefit a fatty liver as cholesterol and triglyceride levels have been found to improve with regular consumption of coconut water.

Conclusion

Coconut water is a nourishing and refreshing drink filled with essential nutrients. It offers numerous health benefits as well. It improves digestion, boosts immunity, and supports kidney health. Its high potassium content benefits your blood pressure levels as well. 

You can add a cup or two of coconut water to your daily diet to reap these benefits. Tender coconut water offers more hydration benefits as its water content is much more than a mature coconut.

If you are on a weight loss journey or have any medical issues, it is always best to consult a qualified dietitian or nutritionist, to customize a diet that suits your needs.

Managing diabetes doesn’t mean you have to give up fruits. This guide highlights the 5 best fruits for Diabetes that can help control blood sugar levels due to their low glycemic index and high fibre content. Berries, citrus fruits, apples, pears, and guava are all excellent options that offer a nutritious punch without a significant glucose spike. With practical tips on including these fruits in your diet and understanding their effects on insulin sensitivity and resistance, you can make smarter fruit choices to enhance your diabetes management plan.

Key Point Takeaways:

1. Low-GI Fruits: Berries and cherries have low glycemic indices, making them ideal for blood sugar management.
2. Fiber-Rich Choices: Apples and pears are high in fibre, which helps control glucose absorption and maintain heart health.
3. Vitamin C Sources: Citrus fruits provide vital nutrients without spiking blood sugar levels.
4. Moderation Matters: Even low-sugar fruits like bananas can be part of a diabetic diet when portion size and ripeness are considered.
5. Insulin Sensitivity: Including diabetic-friendly fruits like berries and apples can enhance insulin sensitivity and help combat insulin resistance.

Introduction: 

Eating smaller meals more often is key in diabetes management. It helps avoid blood sugar spikes. Fruits are ideal snacks for diabetes—they’re tasty, nutritious, and keep your sugar levels in check. But choosing the right fruits is crucial. 

Even though fruits provide vitamins, minerals, dietary fibre, and antioxidants, not all fruits have the same impact on blood sugar levels. 

This guide explores the best fruits for diabetics, focusing on their benefits, glycemic index, and how they fit into a diabetes-friendly diet. 

Fruits for Diabetics: Making Sense of Glycemic Index and Glycemic Load

Understanding the glycemic index (GI) and glycemic load (GL) can be a game changer in managing diabetes through diet. Simply put, the GI measures how quickly a food raises blood sugar levels after eating it. Foods with a high GI spike your blood sugar rapidly, while those with a low GI have a slower, more gradual impact. However, GI doesn’t tell the whole story; that’s where GL comes in. 

GL accounts for how much carbohydrate is in the food and how each gram of carbohydrate raises blood glucose levels. GL is classified as low (< 10), intermediate (11–19) and high (> 20). In other words, GL gives a fuller picture of how food affects blood sugar, considering quantity and quality.

When picking fruits for diabetes, opting for those with low to moderate GI and GL can help maintain stable blood sugar levels. 

For example, berries and cherries are great choices because they have a low GI and also tend to have a low GL, meaning they have a minimal impact on blood sugar when eaten in standard serving sizes.

Want to dive deeper? Consult a best nutritionist for expert guidance on crafting a diet right for you.

Top 5 Best Fruits for Diabetes

1. Berries

Berries, such as strawberries, blueberries, and raspberries, are rich in vitamins, fibre, and antioxidants. They are excellent fruits for sugar patients, supporting overall health with their nutrient-dense profiles. Their low glycemic index makes them an excellent choice for maintaining stable blood sugar levels. 

2. Citrus Fruits

For sugar patients, fruits that are rich in vitamin C, like citrus fruits, can offer a nutritious snack without the worry of excessive sugar intake. Oranges, lemons, and grapefruits also offer soluble fibre with minimal impact on blood sugar.

3. Apples

Is apple good for diabetes, considering how naturally sweet they can be? Yes, they are! Due to their high fibre content and low Glycemic Index, an apple a day can really keep the doctor away – with their benefits for diabetics. With a low glycemic index and rich in fibre, apples help slow sugar release into the bloodstream. But remember, consuming them with the skin on maximises their health benefits.

4. Pears

Pears are another low-glycemic fruit that can fit well into a diabetic’s diet plan. They are juicy and delicious and offer a good amount of fibre.

5. Guava

Guava stands out for its high vitamin C content and dietary fibre, which aid in regulating blood sugar levels. 

Are Bananas Good or Bad for Diabetics?

Bananas, known for their convenience and nutritional benefits, can be a healthy addition to the diet of someone with diabetes, provided they are consumed thoughtfully. The key to incorporating bananas into a diabetes-friendly diet is understanding their nutritional content and how it can impact blood sugar levels.

Bananas are rich in fibre, particularly when they’re not fully ripe. This fibre slows down digestion and absorption of sugar, helping to prevent rapid spikes in blood sugar levels. Additionally, they contain resistant starch, especially when they are green. This type of starch acts more like fibre, as it is not fully broken down and absorbed by the body, further aiding in blood sugar control.

Potassium is another vital nutrient found in bananas. It contributes to heart health and helps manage blood pressure, which is particularly important for people with diabetes, as they are at a higher risk for heart disease.

However, bananas also contain carbohydrates, and the total amount varies depending on the banana’s size and ripeness. A riper banana has more sugar because the starch has broken down. This means that while bananas can be part of a balanced diet, portion size and ripeness should be considered to manage carbohydrate intake effectively.

Smart Pairings: How to Include Bananas in a Diabetes-Friendly Diet

To enjoy bananas without negatively impacting blood sugar levels:

• Choose smaller bananas to keep the carbohydrate count in check.
• Opt for yellow bananas with a hint of green, indicating a lower sugar content and higher resistant starch level.
• Consider pairing bananas with a source of healthy fat or protein, such as nut butter or Greek yoghurt, to further slow the digestion and absorption of sugars.

Combating Insulin Resistance: Diabetic-Friendly Fruits

First, let’s understand the difference between insulin sensitivity and insulin resistance. 

Insulin sensitivity refers to how responsive your body’s cells are to insulin. When cells are insulin sensitive, they can use blood glucose more effectively, reducing blood sugar levels. 

On the flip side, insulin resistance occurs when cells in your body don’t respond well to insulin, causing blood sugar levels to rise because glucose can’t enter the cells as easily. This condition can lead to higher insulin production and can be a precursor to type 2 diabetes.

Combating insulin resistance involves making dietary choices that help improve your body’s response to insulin. Certain diabetic-friendly fruits, particularly those with a low glycemic index, like berries and apples, can be a part of this strategy.

Strategic Meal Prep: Incorporating Fruit for Diabetes

Incorporating fruits into a diet for someone with diabetes or prediabetes requires thoughtful choices to ensure that blood sugar levels remain stable while still enjoying the natural sweetness and nutritional benefits of fruits. 

Here are some innovative ways to include low-sugar, diabetes-friendly Indian fruits in your meals and snacks.

1. Papaya & Chia Seed Parfait: Layer diced papaya with unsweetened yoghurt and chia seeds. The fibre from chia and papaya helps regulate blood sugar. Low-sugar fruits for diabetics provide flavour and nutrition without disrupting glucose levels.

2. Green Mango Chutney: Grind raw mango with coriander, mint, and green chillies for a tangy and spicy chutney that goes well with everything from rice to grilled meats.

3. Papaya Salsa: Mix diced papaya with red onion, coriander, jalapeno, and lime juice for a tropical twist on the traditional salsa, perfect as a topping or a side.

4. Bajra (Pearl Millet) Pancakes with Grated Apple: Mix grated apple into the bajra pancake batter for a subtle sweetness. Serve with low-fat yoghurt to add protein without significantly increasing the sugar content.

5. Spicy Starfruit Chutney: Simmer diced starfruit with ginger, chilli, and spices until thickened. This condiment is perfect for Indian meals.

6. Fruit Chaat with a Twist: Toss diced watermelon, cucumber, and muskmelon with chaat masala, kala namak (black salt), and lemon juice. Add boiled chickpeas for protein.

7. Apple & Cabbage Slaw: Combine shredded green cabbage with diced green apples and a yoghurt and mustard dressing. This slaw pairs wonderfully with grilled dishes.

Frequently Asked Questions (FAQs)

How much fruit should a diabetic person have in a day? 

Nutrition guidelines recommend that people with diabetes eat 2–4 servings of fruit per day, the same as the general population. One serving is equivalent to one small apple, and a portion is two or more small fruits.

Which fruit is sugar-free?

No fruit is entirely sugar-free, but berries and avocados are among the lowest in sugar content, making them excellent options for diabetics.

Which are the best fruits for diabetes when considering glycemic control?

For optimal glycemic control, non-starchy fruits like blueberries and apples are among the best choices for individuals managing diabetes.

How does the fibre in fruit for diabetes aid in blood sugar regulation?

The fibre in fruits like pears and apples slows down glucose absorption, helping prevent spikes in blood sugar, which is crucial for diabetes management.

What diabetes fruits can contribute to a heart-healthy diet?

Fruits such as oranges and kiwis, rich in vitamin C and potassium, support cardiovascular health, making them beneficial for people with diabetes.

Which fruits for diabetics have the lowest impact on insulin sensitivity?

Fruits like cherries and plums can lower insulin sensitivity due to their anthocyanin content, a type of antioxidant. Anthocyanins may also improve glucose tolerance, which is the body’s ability to manage high blood sugar levels. Both of these benefits may reduce the risk of type 2 diabetes. 

Which Indian fruit is best for diabetes?

Jamun (Indian blackberry) is highly regarded for its beneficial effects on diabetes management, thanks to its low glycemic index and the presence of jamboline. This compound helps control blood sugar levels.

Can people with diabetes eat dates?

Dates can be enjoyed by diabetics in moderation. They are high in fibre, which can help manage blood sugar levels, but they are also quite sugary.

Can people with diabetes drink coconut water?

Yes, but in moderation. Coconut water is a good source of potassium and is lower in sugar than other fruit juices, but it should be consumed in limited quantities.

Is watermelon good for people with diabetes?

Fruits for diabetics should be rich in fibre and low in glycemic impact. Watermelon has a high glycemic index but is low in carbohydrates. Eating it in small portions can be part of a balanced diet for diabetics.

Wrapping up: 

Incorporating diabetic-friendly fruits can help regulate blood sugar while satisfying sweet cravings. Selecting the right fruits and understanding how they fit your dietary needs are crucial for managing diabetes effectively. Remember, moderation is vital; consulting with a healthcare provider can provide personalised advice to ensure you get the right nutrition plan! 

Your gut health is dependent on a delicate balance between the helpful and harmful microbes in your gut.

There is a complex ecosystem of microorganisms living in your gut or the gastrointestinal (GI) tract. Trillions of bacteria, along with other micro-organisms such as viruses and fungi together form what is known as your gut microbiome or gut flora.

Your gut flora influences numerous functions in your body including the synthesis of certain vitamins such as vitamin K and biotin. They have a powerful impact on your immunity, metabolism, and even your mood.

Here are 10 effective tips on how to improve your gut health naturally.

10 Tips on How to Improve Your Gut Health 

1. Eat a Diverse Diet

Eating a wide range of foods helps create a thriving and balanced gut microbiome. Incorporating various foods into your diet promotes a more diverse microflora in your gut. This includes whole grains, vegetables, fruits, lean proteins, and healthy fats. 

Each type of food offers different nutrients. And they help feed different strains of bacteria in your gut. Plant-based foods are high in fibre, vitamins, minerals, and phytonutrients that support gut health. 

2. Include Probiotic Foods

The simplest way to create a colony of thriving microorganisms in your gut is to eat them alive! Eating live microbugs may sound strange, but thats exactly what we do when we eat a cup of curd or yoghurt. Other popular probiotics include kefir, sauerkraut, kimchi, and kombucha. These help introduce beneficial bacteria to your gut. All of these probiotics can be easily made at home.

Kefir starter grains are easily variable online. To ferment, you can add these to a cup of milk and keep them in a warm, dark place for about 8 hours. Refrigerate till needed. Strain the kefir grains before having the kefir and use it to make your next batch of kefir. 

Sauerkraut can be made using regular cabbage or Chinese cabbage, salt, and water. You can find plenty of videos online on how to make these at home.

3. Eat Fermented Foods

This includes a broader category of foods that have undergone fermentation. Their end result may or may not contain live beneficial bacteria. Traditional pickles generally fall into this category. Probiotic foods are a subset of fermented foods and will contain live beneficial bacteria.

Miso, a fermented soybean paste, is typically pasteurized after fermentation, which kills off the live organisms. Miso paste is commonly used in Japanese cuisine, in soups, stews, and marinades. Appam, dosa, and idli are all popular South Indian foods that require fermentation. But the cooking process kills the beneficial organisms in it. So they are not considered probiotics.

Yet the fermentation process itself offers numerous health benefits. Fermentation breaks down complex carbohydrates, proteins, and fats in food, making them easier for the body to digest. It can enhance the bioavailability of certain nutrients, including vitamins, minerals, and antioxidants.

4. High Fiber Prebiotic Foods

Prebiotics are the foods eaten by the probiotics. If you want a thriving microflora, you need to feed them right. The non-digestible fibres found in certain foods can fuel the growth of beneficial gut bacteria. 

Foods such as bananas, apples, flax seeds, oats, garlic, onions, and asparagus are excellent sources of prebiotics. The gut bacteria ferment the undigested fibre in these foods.

5 Stay Hydrated

Drinking plenty of water throughout the day supports digestion. This supports healthy bowel function by keeping the digestive system hydrated and lubricated. Water is essential for breaking down food and making the nutrients more available for absorption in the gastrointestinal tract. 

Lack of water can slow down digestion. Dehydration can lead to harder stools, bloating, and constipation. This can disrupt your gut health and increase the risk of conditions such as haemorrhoids. Drinking plenty of water helps keep your stool soft and easy to pass. 

Intresting Read: 10 Amazing Health Benefits of Drinking Coconut Water

Water intake is also vital for maintaining the mucosal lining of your gut. This gut lining acts as the barrier between the intestines and the rest of your body. It prevents harmful substances from entering your bloodstream. 

These intestinal walls have a layer of mucus on them to protect them from acidic digestive juices and harmful bacteria. Water is needed for the production and maintenance of the mucus layer.

6. Limit Processed Foods & Alcohol 

Now that we have covered the foods you should eat for improved gut health, let’s take a look at what you should avoid to protect the same. 

Highly processed foods, sugary snacks, and refined carbohydrates can disrupt gut health and promote inflammation. So limit their intake as much as possible.

You should also avoid or at least moderate your intake of alcohol. Excessive alcohol consumption can also disturb your gut microbiota and contribute to gut inflammation. 

7. Reduce Antibiotic Use

Limiting the use of antibiotics helps maintain the diversity and functionality of your gut microbes.

Antibiotics are designed to kill or inhibit the growth of bacteria. This includes both the harmful and beneficial bacteria in your body. Overuse or misuse of antibiotics can destroy the delicate balance of your gut microflora. So use them only when absolutely necessary. You should also take them as instructed by your doctor. 

Overuse of antibiotics also contributes to the development of antibiotic-resistant bacteria. When antibiotics are used inappropriately, harmful bacteria can adapt and become resistant to the effects of the drug. Thus it becomes increasingly difficult to treat infections with commonly available antibiotics. The increase in antibiotic-resistant pathogens (harmful bacteria) also disrupts the gut microbiome balance.

8. Exercise Regularly

The movement of muscles in your gastrointestinal tract to aid the digestion and absorption of food is called gut motility. Exercise stimulates the contraction of muscles throughout your body. This includes the muscles in your GI tract. 

Regular exercise keeps the digestive system functioning smoothly. Increasing your physical activity boosts gut motility and helps in the movement of food through your digestive system. This also helps prevent common digestive issues such as constipation and bloating by eliminating the waste more efficiently from your system.

According to research, regular exercise contributes to a healthier gut microbiome. Those who engaged in regular physical activity were found to have more diverse gut microbiota compared to sedentary individuals (1).

For maximum benefits for gut health, you can incorporate a combination of aerobic exercise, strength training, and flexibility exercises into your weekly routine.

9. Manage Stress

If you research how to improve gut health in Ayurveda, you will notice a lot of emphasis on stress management for promoting optimal digestion.

Chronic stress can disrupt your gut health. Stress triggers the release of hormones such as cortisol and adrenaline. These can directly influence your gut environment and negatively affect the microflora. 

Stress can lead to inflammation, and this in turn can weaken the gut barrier. The resulting increase in gut permeability or a ‘leaky gut’ may allow harmful substances to enter your bloodstream. This may further trigger more inflammation and auto-immune disorders.

To reduce your stress, you can try stress-relieving techniques such as mindfulness, meditation, yoga, or deep breathing exercises.

10. Get Adequate Sleep

Poor sleep quality or insufficient sleep can negatively impact gut health. Let’s dive a little deeper into this.

The circadian rhythm or your ‘body clock’ regulates your sleep-wake cycle and other physiological functions on a daily basis. Inadequate sleep duration or disrupted sleep routines can disturb this circadian rhythm. Any disturbance in your circadian rhythm can alter the composition and function of your gut microbes.

According to research, “the intestinal microbiome is regulated by circadian rhythms via intrinsic circadian clocks as well as via the host organism”. 

The bacteria in your gut also follow a daily rhythm or schedule of their own – their intrinsic circadian clocks. They are influenced by the host’s circadian clock as well – And that’s you – your sleeping schedules, what you eat, when you eat it, and so on. When you change your sleep/diet or sleep/eat at different times, this also disrupts the gut microbiome rhythm. This in turn, negatively impacts your immune and metabolic functions.

To improve your gut health, you should adopt good sleep hygiene practices. 

• This starts with maintaining a consistent sleep schedule. Go to bed at night and wake up in the morning at the same time every day. Try to get 7 to 8 hours of quality sleep each night.
• Create a relaxing bedtime routine by taking a bath, listening to music, or reading a book. You should limit your exposure to screens before bedtime. 
• Avoid caffeine and large meals close to bedtime. Have your last meal at least a couple of hours before bedtime. 
• Optimize your sleep environment by turning off the lights, adjusting the room temperature, and creating a dark, quiet, and comfortable bedroom. 

All these can help promote restful sleep and support gut health.

How to Improve Your Gut Health: FAQs

1. What is the fastest way to improve gut health?

This can vary depending on your current health condition and personal circumstances. In general, adding probiotics and high-fibre foods to your diet, drinking plenty of water, and improving your sleep habits can make a significant difference to your gut health. 

After antibiotic use or during times of digestive distress (such as diarrhoea), taking a high-quality probiotic supplement may help restore gut balance faster.

2. What are the symptoms of an unhealthy gut?

Some common symptoms of an unhealthy gut include:

• Digestive Issues: Imbalances in gut bacteria can lead to digestive Issues such as bloating, gas, diarrhoea, constipation, and abdominal pain. Food intolerance or difficulty in digesting certain foods can also cause similar symptoms after eating that particular food.
• Unintentional weight changes: Gut issues affecting nutrient absorption or metabolism may cause sudden weight loss or weight gain.
• Fatigue: Poor nutrient absorption, inflammation, or imbalances in gut bacteria may result in low energy levels and feelings of lethargy.
• Mood changes: The gut-brain axis or the communication between your gut and brain can influence your mood and mental health. Poor gut health can lead to mood swings, irritability, anxiety, and even depression.
• Skin Problems such as acne, eczema, or psoriasis can be triggered or worsened by imbalances in gut bacteria.
• Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, and celiac disease are associated with gut health disturbances.

3. What foods fix gut health?

• Fiber-Rich Foods: Include plenty of high-fiber foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Dark, leafy greens like spinach and kale are packed with fibre, vitamins, and minerals that support your digestive health.
• Probiotic Foods: Fermented foods such as yoghurt, kefir, sauerkraut, kimchi, kombucha, and traditional pickles contain beneficial bacteria that can improve microbial diversity in your gut. 
• Prebiotic Foods: Foods rich in prebiotics such as garlic, onions, asparagus, bananas, oats, and apples contain non-digestible fibres that feed beneficial gut bacteria.
• Antioxidant-rich foods: Berries like blueberries, raspberries, and strawberries are rich in antioxidants that help reduce free radical damage and inflammation.
• Anti-inflammatory foods: Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids with anti-inflammatory properties. Herbs and spices, such as ginger, turmeric, garlic, and cinnamon have anti-inflammatory and antimicrobial properties. Bone broth is rich in collagen and amino acids such as glycine. All these foods can help reduce inflammation in the digestive tract and support gut lining integrity

4. What are the 3 superfoods for your gut?

1. Yogurt: Dahi, or yogurt is well known for its probiotic properties. It contains live cultures of beneficial bacteria, such as Lactobacillus acidophilus.
2. Kefir: This is a fermented dairy product with a thinner consistency and tangier taste when compared to yoghurt. You can make this at home by fermenting milk with kefir grains. These grains contain a combination of bacteria and yeast. You can easily order kefir grain online.
3. Sauerkraut:  This is a traditional European fermented cabbage preparation. There are many similar Indian fermented cabbage versions with similar benefits. You can make this by fermenting shredded cabbage along with other vegetables of your choice, such as carrots or turnips in a brine solution. Add spices of your choice to create more flavour. The fermentation process produces a tangy and flavorful pickle with probiotic benefits.

Conclusion

Maintaining good gut health is vital for boosting your immunity and overall well-being. By following the above-mentioned tips, you can support a thriving gut microbiota and improve your digestive health. 

From having a fibre-rich diet with probiotic-rich foods to prioritizing hydration and managing stress, each strategy plays an important role in improving your gut health. Many of these tips are small and easy changes in your lifestyle. Over time, they snowball into significant benefits. 

Now that you know how to improve gut health and digestion, it’s time to take action! Stay consistent and you will be able to achieve optimal gut health.

For many couples, starting a family is a sensitive topic. Especially today, with so many young couples caught up in the “grind” and “hustle” of launching a business or climbing the corporate ladder, the right time to bring a child into their lives comes at a later stage.

But for some couples, the struggle goes beyond work commitments. They have trouble conceiving, because one or both partners have infertility issues.

There are several factors that contribute to infertility in men and women – but did you know that a diet for fertility may help address the root issues?

You are what you eat, and this holds true even when it comes to getting pregnant. But – is a diet good for fertility?

Can it actually increase your chances of conceiving and starting a family? Is there a specific diet for low sperm count? And more importantly, is there a natural diet for increasing sperm count? The answer to these questions is – yes.  

You can improve your chances of conceiving and starting a family by paying attention to what you eat and incorporating certain superfoods into your diet. Here’s a deeper look at low sperm count and how men can work on it with a diet for fertility.

What Is Male Infertility?

Before we get to the right diet for fertility, we need to understand what infertility is. 

Fertility is the ability of men and women to procreate/reproduce naturally, without medical assistance. Infertility, therefore, refers to the inability to get pregnant naturally.

And when a male is unable to make his female partner pregnant naturally, it is referred to as male infertility. Infertility is largely dependent on the quality of a male’s sperm cells and semen quality.

According to data from the US National Library of Medicine and National Institutes of Health, in half the cases seen, infertility issues stem solely from the male. And, in the last 40 years, the quality of human semen has deteriorated by more than 50%. 

Sperm count is dropping, and there are several claims made on the internet as to why: men resting laptops on their laps, which generates heat. Other articles blame the heat from cell phones which are in their pockets. Obesity is also linked to lower sperm counts. 

There are other scientific factors that can cause infertility: general health and fitness levels, genetics, diseases and dietary contaminants and diet. A healthy lifestyle and  a good diet for fertility are important for healthy sperm cells and semen quality. And there is evidence to prove that certain foods can boost sperm count and increase fertility in men. 

What Is A Diet Plan For Good Sperm Production?

If you google the terms “natural diet for increasing sperm count,” “diet for low sperm count,” and “best diet to increase sperm count,” you’d be surprised at the results you get.

What you eat DOES make a difference, and there are hundreds of foods and supplements that promise results. Here are a list of foods to eat and avoid in your diet for fertility.

Diet For fertility: Have More Vitamin C

Vitamin C is rich in antioxidants, which help battle oxidative stress. Oxidative stress occurs when the body’s natural antioxidant defences are overwhelmed, because of age, an unhealthy lifestyle, or pollution.

There’s also evidence that this kind of oxidative stress increases infertility in men. 

Vitamin C can improve sperm count and semen quality when taken in Vitamin C-rich foods and in supplement form. Citrus fruits, asparagus and pomegranates should be added to your diet. 

Diet For Fertility: Have More Ashwagandha 

An Indian superfood, it helps

“increase testosterone levels and boosts sperm quality and fertility in men.”

Several studies have shown an increase in sperm concentration after consumption of Ashwagandha root. The medicinal herb with anti-inflammatory properties is also known to help lower cortisol levels, the body’s stress hormone. 

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Diet For Fertility: Have More Ginger

If you are suffering from low sperm count or low testosterone levels, ginger can work wonders. A versatile herb and spice, it can be used in food as well as drinks. Ginger boosts testosterone, which may boost fertility. You can also have ginger powder (saunth). 

Diet For Fertility: Have More Zinc-Rich Foods

Studies indicate that zinc deficiency and low zinc levels are linked to low testosterone levels, poor sperm quality, and an increased risk of male infertility. Meat, fish, eggs and shellfish are good sources of zinc. 

Diet For Fertility: Have More Fruits And Vegetables

We all know that most of our plate should be covered with vegetables and fruits – and if you are struggling with infertility, even more so.

A study cited by the University Of Chicago indicates that men who hate more fruits and vegetables – in particular plant proteins like beans and legumes, along with leafy greens – had higher sperm concentrations compared to men who ate less fruits and vegetables.

These plant-based whole foods are antioxidant-rich, with good levels of Vitamin C and lycopene, micronutrients which have been linked to higher sperm concentrations. 

Diet For Fertility: Avoid Processed Meat

Sausages, bacon, salami, cold cuts – they’re all high in sodium, nitrates and other stuff that’s bad for you. Studies have shown that processed meat can decrease sperm count and alter sperm motility (movement).

The exact link is not clear, but the effects are not positive overall; so these foods are best avoided. 

Diet For Fertility: Avoid Trans Fats

Trans fats are a no-no for heart health, weight gain and overall well-being. And the same goes for sperm count. A study conducted in Spain in 2011 linked increased trans fat intake to lower sperm count. 

Diet For Fertility: Avoid Excess Soy

Soy contains oestrogen and high amounts of soy can hamper sperm function. Soy products contain phytoestrogens, which are plant-based estrogen-like compounds. A study of 99 men from fertility clinics in Boston showed that too much soy could decrease sperm concentration. 

Diet For Fertility: Avoid High-Fat Dairy Products

Milk may be rich in calcium, but it will not work well for you if you are having fertility issues. An analysis (the Rochester Young Men’s Study) showed that consumption of high-fat dairy products like whole milk, cheese and cream) among men in the 18-22 age group was linked to decreased sperm motility (movement) and abnormal sperm shape. 

Diet For Fertility: Avoid Alcohol

Alcohol in high amounts is bad for fertility and should be avoided if you are trying to get pregnant. Doctors recommend no more than 10 drinks a week for men. But be smart about it and space it out – Don’t have all 10 drinks in one night or weekend.

Diet For Fertility: Avoid Foods Contaminated With BPA

BPA stands for Bisphenol A, and is an organic synthetic compound that is found in plastics and a lot of packaged food. They are also found in meat and fish due to water bodies contaminated with plastic.

It leaches into the food we eat, either through the packaging or via the water supply. Be vigilant about your utensils and the kind of packaged food you buy – you are better off sticking to a whole-food diet. 

In addition to these foods to eat and avoid, it is also important to get enough exercise to maintain a good sperm count and semen quality. 

Diet For Fertility: Plans From Nutrition By Lovneet

We understand fertility issues can be a sensitive topic. And as much as trips to the OB-GYN (for women) and fertility specialists (for men) help, coupling that advice with a good diet can help you on your journey to parenthood. 

Nutrition does affect fertility and sperm count in men – and the right diet for fertility can help. In fact, more often than not, the influence of diet on fertility and conceiving is overlooked.

Whether you are looking to conceive naturally or through IVF, diet can impact how successful your efforts are. 

The fertility programs at Nutrition By Lovneet are loaded with essential vitamins and nutrients which will help increase your sperm count naturally so that you can conceive. 

How we work:

– We first sit down with the couple to understand where they are struggling and run them through the basics of nutrition for fertility. We run individual physical health assessments based on your blood reports and medical prescriptions.

We assess your daily routine, food preferences and fitness levels. We look at any underlying medical conditions ( if any) and first design a program to heal and manage those. 

– We chalk out a diet plan aimed at boosting fertility, a chart that will nourish your bodies to make them strong and ready to be able to start your natural /in-vitro conception process.

– We make it a point to include plenty of Indian and local foods, making it an easy, accessible and sustainable diet to follow

– We guide you through the process with consultations and advice.

You can learn more about the Fertility Nutrition Program

Read more about men’s health and fertility nutrition here. 

So you decided to finally hit the gym, get into a rigorous home workout routine, get fit and you want to flaunt those abs. You’re pumped with excitement, you’ve decided how you want to look, downloaded your favorite fit person’s exercise routine and diet and you’re raring to go.

Your mom’s given you some nuskhas, told you about something that worked for her cousin some years ago. Your fit friends have been gushing to you about the benefits of taking steroids and protein shakes and energy drinks, get slim quick powders, bulk up powder and you’re scouring the net to see where you can get them.

But. Halt!

Have you really thought about these few points?

‍#1 Will It Suit My Body Type? Is the diet plan and exercise routine you’ve downloaded really for you? Will it really suit your body type and underlying conditions? Does it match your endurance or your nutrition needs? Take a look at our blog : “How to decide if your diet will really work for you”.

‍#2 Are the supplements I am taking safe for me? Often when taking inspiration from a friend or a fitness idol, we take supplements, protein powders, steroids that they claim to have taken  or heard from their friends about, without giving too much of a thought to what they might do to our body, It may work for others, (or it may not and they don’t know the havoc these substances may wreak on their bodies in the long term) but it may not work for you.

‍Steroids :Did you know your body already ,naturally produces steroids hormones ?  Steroid hormones help control metabolism, inflammation, immune functions, salt and water balance, development of sexual characteristics, and the ability to withstand illness and injury.

When men try to lose weight quickly and build huge muscles, they are advised to pump in synthetic steroids or anabolic into their bodies so the metabolism is super charged and your body is stronger against illness or injury.

Nutrition experts pan the use of anabolic steroids because of the harm they do to your body. Sure they increase protein synthesis in  your muscle tissue,  and the androgens present  aid the process while augmenting training intensity.

A greater workload from increased training intensity results in a greater impetus on the  trained muscles indicating that they should adapt by getting stronger and bigger, but this intake means that everything is fast forwarded and there is major pressure on the liver, heart and brain to function at the pace with which the steroid is functioning at.

Your digestive system is set in an overdrive to quickly process the assimilation of food and nutrients in the body. In many cases the side effects of taking steroids is fatal or very damaging to the heart and the gut.

‍Protein Powders: When you are building a body you’ve always wanted to have in life, your protein intake has to be increased as protein is needed for a healthy functioning immune system, required for your heart, brain, and skin to function properly.

The nutrient is also touted for its ability to help control appetite and enhance muscle growth. Protein supplement  in the form of powders and drinks to make such supplements, protein is extracted from animal or plant-based sources, which range from cow’s milk and eggs to peas, rice, and soy.

However you must remember that protein powder is not classified as a dietary supplement which simply means its quality cannot be regulated as either food or medicine. You can only trust your manufacturer to not be cutting costs on the extraction and production.

Many of these companies do not even test for safety  or efficacy before hitting the shelves.

‍How does one manage protein intake when one wants to to quickly build the body? First of all, your body needs to adapt at its own pace to new food regimens and exercises.

It is not recommended to alter the speed. Eat a balanced diet to meet all your health goals instead of focusing only on one food group or component for your protein needs.

We have a few high plant based protein dishes lined up for you if you want to get protein the natural way and want to manage the intake throughout the day.

‍Plant based protein rich dishes to have post high intensity workouts.

• Moringa Chutney:

One tsp of moringa is known to have double the protein of yogurt as it is a source of BCAA which helps to reduce muscle soreness, better performance, promote muscle recovery and enhances muscle protein synthesis. Add it to your smoothie and enjoy a powerful burst of protein instantly.

• Quinoa Khichdi

Quinoa, fortified with paneer or soya proteins is a complete protein with all 9 amino acids. Light, high in fibre and full of key nutrients that aid in building your body in a healthy manner, enjoy this khichdi with lots of veggies and moringa chutney for that extra burst of protein during the day.

• Egg whites, Besan Veg pakoda

Egg white, combined with protein rich chana dal powder & besan pakoda is a great snack to have during the day.

• Buttermilk

Buttermilk is not only good for your gut and bones, it also has a lot of milk protein that you need when you want to naturally augment your protein intake.

• Whey Protein Chapati

If you  have to supplement with protein powders, go for those made of whey,  pea or hemp proteins. Add a scoop to your regular whole grain aata for rotis and easily manage your protein macros with it.

• Rajmah Veg Tikki

Who doesn’t love rajma? Packed with so much protein, rajma, combined with other veggies and made into a tikki is a great way to balance palatability and protein intake on a daily basis

• Nutty Powder + Ashwagandha in A2 milk

Nutty powder made out of good clean fats in walnuts, almonds, cashews and pistas combined with ashwagandha powder in A2 milk is a powerful health drink packed with amino acid proline that helps  in quickly building endurance and muscle in the body.

• Peanuts Paneer Veg Cutlet

Peanuts are rich in protein and are easy snacking options. Combine them with another protein like paneer and with veggies you have a winning protein recipe to help manage your protein macros every day.

• Sprouts cheela

Green moong dal is one of the best ways to get plant protein in your body. Sprouted moong dal cheela(recipe here) is a great breakfast and lunch option . Add some paneer in his and you’re sorted post workout.

• Black Chana Pancake

Kala chana has always been a great protein option for vegetarians. Soak overnight and blend it with garlic ginger, green chillies, ajwain, zeera and onions to make a thick paste for the pancake batter.

*Portion size depends on the timings plus height plus weight plus intensity of the workout.

Sign up for a package Our excellent weight management and sports nutrition plans help you build the body you have always dream about.

Cheers,

Lovneet

Psoriasis is a non communicable autoimmune skin disorder which causes skin cells to multiply up to 10 times faster than normal. The psoriasis warrior experiences bumpy scaly red patches covered with scales on the skin mostly appearing on the scalp, elbows, knees and lower back.

It is a long term condition and is not curable. However, with the right emollients and lifestyles changes ( read: good nutrition and less stress)  it can be managed.

Let’s look at what causes Psoriasis:

While research has been unable to accurately pinpoint at what causes Psoriasis, it is understood that immune system and genetics play major roles in its development. Usually, something triggers Psoriasis to flare.

The skin cells in people with psoriasis grow at an abnormally fast rate, which causes the buildup of psoriasis lesions. Men and women develop psoriasis at equal rates usually between the ages 15 and 35 as per latest research but it is known to strike at children under 10 and infants as well.

So, if you have a scaly rash that refuses to go away, see a dermatologist immediately. There are no tests as such to diagnose it but your dermat will scrape the rash and observe it under a microscope for telltale signs.

‍Types of psoriasis-

‍There are five types of psoriasis:

‍Plaque Psoriasis – Plaque psoriasis is the most common form and appears as raised, red patches covered with a silverish white buildup of dead skin cells, that often show up on the scalp, knees, elbows and lower back. They are often itchy and painful, and they can crack and bleed.

‍Guttate psoriasis – It appears as small, dot-like lesions in childhood or young adulthood, and can be triggered by a strep infection. This is the second-most common type of psoriasis, after plaque psoriasis.

‍Inverse psoriasis – When you see very red lesions in body folds, such as behind the knee, under the arm or in the groin, you should see your dermat as this may be inverse psoriasis. It may appear smooth and shiny. Most people have another type of psoriasis elsewhere as well on the body at the same time.

‍Pustular psoriasis – Pustular psoriasis can occur on any part of the body, but occurs most often on the hands or feet and is characterized by white blisters of noninfectious pus surrounded by red skin. The pus consists of white blood cells. It is not an infection, nor is it contagious.

‍Erythrodermic psoriasis – This is a particularly severe form of Psoriasis that  causes a widespread, fiery redness over most of the body with  severe itching and pain, and makes the skin come off on the sheets. It is rare and generally appears on people who have unstable plaque psoriasis.

Now that we know the types let’s get to the foods and habits that have been linked to causes a flare up or possibly play a role in the development of this disease:

‍Excessive Alcohol and Red Meat Intake – Excessive intake of alcohol and or red meat causes a lot of inflammation in the body as the leukotrienes compounds occurring in the body are aggravated by the arachidonic acid found in red meat and dairy.

Alcohol causes the up regulation of pro inflammatory cytokines and cause a spike in mitogen driven lymphocyte proliferation

‍Gluten Intake in the form of processed food – People with psoriasis have been found to be gluten sensitive, especially to wheat, rye and barley. If you have a rash that doesn’t go away, your doctor will ask you to remove gluten and observe the rash for signs.

If you’re a psoriasis patient, you know what to do immediately. Throw out the processed food and all gluten items from your diet to find some relief.

‍Nightshade vegetables – Excessive consumption of nightshade plant based items like tomatoes, potatoes, bell peppers and egg plant and tobacco affect digestion and absorption of nutrients.

Nightshades produce alkaloids, which adversely affect the intestine and aggravate inflammatory bowel disease (a common comorbidity in psoriasis patients). So, regulate your intake if you’re a healthy person with a history of psoriasis in the family and definitely cut these out if you are a psoriasis patient.

‍Refined Sugar and processed sugar foods – As always, sugar is a silent killer and enhances inflammation at all levels. High sugar intake worsens the gut by inhibiting the gut microbiome balance by nourishing the injurious bacteria  causing them to colonize the intestines and reducing the beneficial bacteria.

This leads to an increase in inflammatory cytokines. Have high fiber and prebiotic veggies to counter this and nourish the beneficial bacteria.

Ok, now that we know what to avoid, lets look at what to have to manage the situation. Psoriasis patients have been found to be deficient in Omega 3, vitamin D, B12, C, and selenium.

‍Omega-3 – Omega-3 is a group of unsaturated fatty acid found primarily in marine oils and algae, and to a lesser extent in plant leaves and some vegetable oils, nuts and seeds. 

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) together with alpha-linolenic acid have been shown to reduce the symptoms of psoriasis effectively.

‍How to have them :

You can either take supplements prescribed by your doctor and include flax seeds, sunflower seeds, chia seeds and walnuts, salmon, mackerel, herring, tuna, snoek, trout, sardines and pilchards in quantities closely monitored by your doctor.

‍Vitamin D – Vitamin D deficiency is often linked to  psoriasis as it impairs the body’s ability to keep the skin healthy. Optimal vitamin D levels strengthen the immune system and internally work to lessen the autoimmune response on the skin that is psoriasis affected.

‍Vitamin D can slow the growth of new cells, so vitamin D oil applied directly to the flare can help thin the affected plaque.

‍How to have it :Supplements and injections prescribed by your doctor definitely provide immediate relief but vitamin D levels have to be maintained at all times so make sure you get enough early morning sunlight.

You can have spinach, mushrooms, nuts and seeds, almond milk, fortified orange juice, soy, rice, almond milks fortified with vitamin D, egg yolks and tuna (if your doctor allows it ).

‍Vitamin B12 – Since vitamin B12 is found naturally in organ meat and dairy, psoriasis patients have to resort to taking supplements prescribed by the doctor as red meat is best avoided in this condition.

‍Vitamin C – Vitamin C serves as a powerful antioxidant, that is known to effectively reduce the action of free radicals providing relief from the psoriatic condition.

‍How to have it : Get vitamin C from the diet via citrus fruits, green leafy vegetables, and berries. It is recommended that you also use a supplement.

‍Selenium – Selenium is an important element with anti-proliferative and immunoregulatory properties that help in the effective management of psoriasis.

‍How to have it : Have broccoli, green peas, spinach, potatoes to get your selenium.

Herbal concoctions made out of aloe vera, mulethi, neem, turmeric and  tea tree oil also help in soothing and managing the condition. If you want to join our Skin Rejuvenation program to deal with your psoriasis.

Cheers,

Lovneet

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Skin Care Related Aricles:

Remove Dark Circles Naturally with Home Remedies

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Whether she is a homemaker or the ‘boss girl’ at work, multitasking comes naturally to women. Juggling many roles, sometimes time zones and schedules too, their days are mostly packed with a lot of action. The never-ending “to-do” list always keeps women in‘ rushing mode’ in order to get one or the other thing completed. As the work piles up, health takes a back seat. And this stressful and fast-paced lifestyle can spell bad news for women’s health. 

As things get overwhelming and start spilling out of hand, feeling stressed, worn out, or completely caved in is a natural outcome. The overworked adrenal glands may start affecting your nervous system, reproduction system, digestive system, brain, and emotional health. The obvious signs could be hormonal imbalance, anxiety, depression, poor digestion, interrupted sleep, premature skin aging, and excessive weight gain, etc. 

Women’s health is something that has been taken granted for years. Is there a way to prevent this? What are the key foods and habits that help boost women’s health? While we can’t separate stress from the modern lifestyle, we can definitely help our body tackle it with a healthy diet and lifestyle. 

Although health and nutrition are subjects relevant across genders, women’s health looks at some unique issues such as menstruation, pregnancy, hormone issues like PCOS and PCOD ( Also read: Natural ways to get Inositol for PCOS & PCOD) and menopause, and other lifestyle health problems in general.

Culturally, women are conditioned to put their needs secondary, and they often forget to care for their health as much as they do for people around them. The food we consume affects our physical, cognitive, and social health as each food item is a combination of different nutrients and minerals that constitute the elements needed for our organs.  

Even though we get calories from all foods we eat, choosing the right proportions and the correct food type makes the difference to women’s health. Most lifestyle diseases can be controlled, and some even treated by switching to healthier diet choices.

As women, our diet becomes more significant when it comes to developing another life inside us during pregnancy. Post-delivery, breastfeeding and nurturing the little one becomes the priority. Diet plays a vital role in the overall women’s health care strategy.

From puberty to menopause, a woman’s body undergoes many changes, causing even emotional stress. A balanced healthy diet would help to soothe the irritability that comes with hormonal issues as well as fortify women’s health.

IDEAL DIET FOR WOMEN’S HEALTH

One of the easiest and most effective health tips for women’s health is a balanced diet. The fact that women have more fat naturally in their bodies than men, which makes their metabolic activity different.

Planning a balanced healthy diet that improves metabolism and immunity is ideal for women’s health care. According to the Food Safety and Standards Authority of India, a balanced diet provides adequate proportion of essential nutrients such as carbohydrates, vitamins, minerals, proteins and water, necessary for maintaining good health.

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A holistic approach to women’s health is firmly rooted in a balanced diet.

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A HEALTHY BALANCED DIET FOR WOMEN

A balanced diet should include energy-rich foods which are predominantly carbohydrates and fats; body building foods that are proteins and protective foods such as vitamins and minerals. A holistic approach to women’s health is firmly rooted in balanced diet.

An average 5’2 woman needs 1600-2400 calories a day, with a low count for those who are less active and a higher bracket for those who lead an active lifestyle. Fixing your diet to keep your energy levels high is one of the best health tips for working women. Women’s health care starts with a balanced diet, and here’s is what it must include:

Healthy Carbohydrates

For an average woman, 45 to 65% of their calories should come from carbohydrates, which means women consuming 1600calories per day need approx. 180 to 260 gms and women targeting 2400 calories require 270 to 390 gms of carbohydrates a day from whole wheat, bajra (pearl millet), brown rice, ragi, jowar, and the like.

Power Proteins

Protein needs vary; however, as a generic rule, the CDC recommends a 10-35 percent of daily calories come from protein.

Non-vegetarian sources include egg, fish, meat, poultry and vegetarian sources are lentils and whole grams.

Good Fats

To maintain a healthy weight and prevent unhealthy cholesterol and heart disease, nutritionists recommend a low-fat diet style, i.e. 25-35 percent of total calories for 2000 calorie intake, roughly calculated to 56 to 77 grams of fat.

Rich Fibre

Fibres are essential to control blood glucose, proper digestion and lowering the risk of heart disease. Women between the age group of 18-50 should aim for 25 grams a day, and 21 grams a day for 51years and older—Furthermore, for every 1000 calories, it’s ideal to have 14grams of fibre in your diet.

Fruits, vegetables, oats, barley, and legumes provide excellent sources of fibre.

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The advisable calorie intake for average Indian women is 1660 kcal/day.

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THE IDEAL DAILY CALORIE INTAKE FOR WOMEN

When it comes to women’s health, there are several parameters that factor the ideal calorie intake quantity, and among them are the age, metabolism, levels of physical activity and current BMI, among other factors.

From a general perspective, the preferred quantity of calories for the average Indian woman is 1660 kcal/day.

For girls in the age group of 10-12 years, it is 2060 k/cal per day. For those between 12-16 years, it’s 2400 kcal/day; and for adolescents of 16 to 18 years, up to 2500 kcal/day is permissible.

For pregnant women, this calorie count varies, and so do the parameters. The criteria for determining the calories for pregnant women are the trimester they are in, the expecting mom’s current BMI, and the desired weight gain goal, as per directions from a consulting doctor. However, on a wide spectrum, usually 300 to 350 calories per month, in addition to the existing calorie intake, which means approx. 1660+350=2010kcal/day.

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Women should eat one-and-a-half to two cups of fruits daily.

 DIET & HEALTH TIPS FOR WOMEN’S HEALTH  

A nutrient-rich meal plan, which is easy to prep and includes all essential nutrients and elements, should help stay active and fit. The key to ensuring that healthy eating is done regularly is to make sure that all three meals are portion controlled and inclusive of all elements. Here are a few diet and health tips for working women:

∙ A portion of carbohydrate is ideal, which amounts to at least 85 gms equivalent of whole grains such as wholegrain bread, chapatti, rice, or oats.

∙ Three servings of dairy products including milk, curd or cheese; or calcium-fortified soy milk.

∙ Protein-rich food of approx. one hundred fifty gms per day is suitable, such as lean meat, poultry, seafood, eggs, beans, lentils, tofu, nuts, and seeds.

∙ One-and-a-half to two cups of fruits.

∙ Two to two-and-a-half cups of seasonal and green leafy vegetables per day are essential.

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Working women should focus on a balance of macro & micro nutrients.

 NUTRITIONAL NEEDS OF A MULTITASKING WOMAN

Juggling between work and family, women’s health is a topic that hardly gets an attention it deserves among working women.Though we have come at par with our male counterparts in terms of career, the noticeable physiological and metabolic differences between both make the nutritional needs of women more vital than men.

From puberty through menopause, many bodily changes occur, such as mood swings, reproductive challenges, fluid retention, thyroid disorders, and more that impact women’s health positively and negatively. It would be fascinating to know that common symptoms can reduce simply by incorporating vitamin B6 rich foods in your diets such as broccoli, cauliflower , and cabbage.

Most working women in the reproductive stage of their life have a higher nutritional requirement and very specified macro and micronutrient demand to optimize their full potential. Some of these include vitamin B6, folate, vitamin B9, iron, calcium, vitamin D, and phytoestrogen.

Choose fresh juices over caffeinated drinks for more alertness at work.

Boosting productivity with the help of nutrition 

A healthy diet packed with nutrients offers you the energy and strength to do all the multi-tasking. Great energy, strong immunity, and high productivity are somethings that all women desire and not just working women. Here are some health tips for working women:

Chances of getting sick with lower immunity are less while following a balanced diet.  

Keeping the levels of Vitamin D, omega -3, sodium , and iron is crucial since a deficiency of these could lead to mental illnesses. Eating right can thus help improve mental health.

Having a healthy lifestyle increases the overall productivity by improving the physical strength to endure different work challenges. Certain health drinks like herbal tea have proved to improve concentration. Including the healthier options in the diet over-caffeinated drinks brings more alertness. ( Also read: 5 drinks that you can pack for work to boost immunity)

When it comes to women’s health, never underestimate the impact of a healthy breakfast, which keeps you energetic throughout the day.

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FOODS THAT HELP BOOST ENERGY LEVELS & PRODUCTIVITY 

Most women’s health issues can be addressed with a nutrient-rich diet:

∙ Iron-rich Foods

Iron is crucial for women’s health. Due to blood loss during menstruation, women need twice as much iron as men. While men need around 19 mg of iron daily, women need up to 29 mg (or 40 mg if pregnant).

However, this quantity varies with age for women. Just as the pregnancy period requires more iron, post menopause it decreases.

While including iron as part of the diet, pair it with vitamin C rich foods for better absorption. (Also read: What does your blood report say about iron deficiency)

∙ Folate or Folic Acid during the reproductive years

Pregnancy is the most crucial phase of women’s health. More than for the expecting mother herself, folate or folic acid is crucial for the developing baby to avoid congenital disabilities and aid in proper brain and nervous system development.

The folate requirement for women who are not pregnant is 220 micrograms (mcg) per day, which doubles during pregnancy, up to 400 mcg per day. This quantity again increases to 1000mcg per day for twin pregnancy.

Including adequate amounts of food that naturally contain folate like broccoli, chickpeas, green leafy vegetables, cabbage is preferable for women who are not pregnant and not tested deficient.Any inclusion of supplements should be post consultation with your doctor.

∙ Daily Calcium and Vitamin D Requirements

Calcium deficiency is prevalent among women post-mid-age. During menopause, women need to increase their calcium intake to reduce the risk of osteoporosis and other calcium-related issues. A decline in estrogen hormone during menopause causes bones to thin faster for women. Additionally, hypoparathyroidism may also arise from calcium deficiency.

For healthy teeth and bones, women need to include calcium-rich foods like low-fat or milk, yogurt and cottage cheese, sardines, in their diet. It’s important to note that vitamin D aids in the proper absorption of calcium. Both are needed together, and vitamin D sources include fatty fish, such as salmon, eggs, milk, and the like.

The nutritional needs of a woman increase multifold during pregnancy.

‍DIFFERENT STAGES OF A WOMAN’S LIFE & THE NUTRITIONAL NEEDS

Women’s health care needs vary with bodily changes at each stage of life. Here are some health tips for women to tackle common women’s health issues as well as keep the body in perfect shape at every stage: 

Teenage years: Girls between 9 to 18 need more calcium and vitamin D to build strong bones. Girls need 600 IUs of vitamin D and 850-1050 mg of calcium each day.

Adolescent years: Adolescents( between 16-18 years) should be encouraged to have iron-rich foods to compensate for menstrual blood loss. It’s ideal for pairing iron-rich food such as green leafy vegetables, jaggery and meat, complemented with a Vitamin C like oranges, lemon, lime, and Indian gooseberries (Amla).  

Young adults: Women in their 20s and 30s usually work for long hours coupled with erratic work timings to meet tight deadlines and face considerable stress. Along with this stressful environment at the personal and professional front, factors like dining out frequently, consuming junk food or skipping meals with a lack of exercise adds to poor health.

Before and during pregnancy: At this age is when usually women opt to conceive. The nutritional needs increase multifold during pregnancy to support the dietary needs of the child and the expecting mother. Iron, calcium, proteins, folic acid, and other macro & micronutrients should be at the forefront of the diet chart to be maintained at specific levels.

During breastfeeding: Post-delivery, breastfeeding mother needs to keep herself healthy and follow a balanced diet. Not having sufficient nutritional food could potentially interfere with the milk supply. (Also read: Superfoods for Supermoms)

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Vitamin D deficiency is one of the common causes of depression in women.

5 COMMON WOMEN’S HEALTH ISSUES

A balanced diet forms the cornerstone for women’s health. Women should eat healthy to reduce the risks of diseases and illnesses.

1. Although there are no specific studies to indicate the nutrition status of working women, the latest National Family Health Survey-4 (2015-16) report suggests that 50% of all women between the age group 15 – 49 years are anaemic in India. In urban India, 54% of women suffer from anaemia.

2.Obesity and overweight issues are also affecting a larger proportion of women. NFHS-4indicates 20% of women under the category obese or overweight (BMI ≥ 25.0kg/m2). The figure is 15% and 31% for rural and urban areas respectively.

Busy work schedules bring a lack of time to cook food at home. Readily available packaged ready-to-eat or takeaway foods put an additional burden on the already nutrient-deficit platter of women.

Studies suggest that packaged food consumption in India has increased in the last couple of years. Online food delivery platforms have slowly become indispensable. With improved marketing strategies, ordering food has become common today.

3. Depression and anxiety are more common among women than men, and some studies prove that deficiency of certain nutrients like vitamin D and lack of superfoods can be causes of depression.

4. Osteoporosis is common in women post-menopause. The cause of this could be accounted to a decrease in estrogen levels, predominantly due to low intake of calcium and vitamin D-rich foods.Vitamin D increases calcium retention and is needed for bone metabolism.

The easiest source of vitamin D is sunshine. For office goers who are mostly indoors, dietary sources of vitamin D like eggs and oily fish (such as mackerel and sardines).are the next best option.

5. Women are more likely to have urinary tract problems by not having enough liquids and water in the diet. (Also read – Home remedies to beat UTI without antibiotics )

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Meal planning is the easiest way to focus on nutrients than calories.

8 FACTORS THAT CAN BREAK A WOMAN’S HEALTH

1. Multiple and frequent pregnancies: It is not uncommon for young adults to have unprotected sex and undergo abortions or opt for frequent childbirth. As much as it is a choice, one cannot overlook that it adds to women’s deteriorating health and nutritional status.

2. Lack of nutrition and information on the diet: Deficiencies during pregnancy and breast feeding either  due to sheer misinformation or ignorance towards maternal and reproductive health.

3. Levels of stress: Stress-induced illnesses are nearly twice as much high for women as men.Job-related stress has been linked with heart disease, muscle disorders, and burnout. Though nutrition and diet are essential for mental and physical health, the right amount of exercise is significant to tackle stress.

4. Eating while standing: Half eating or eating bare minimum to finish the work in hand is common with busy moms. It’s a usual scenario to just nosh over a counter while attending to kids. Eating peacefully by grabbing a chair before digging into your lunch or snack can be beneficial.

5. Nibbling on kids’ Leftovers: Yes, calories from kid’s leftovers count, and often their food is more fattening like mac and cheese and nuggets. These kid-friendly snacks add up to your daily calorie count.

6. Not planning meals: Women often prioritize others’ needs over theirs, leaving very little time to focus on themselves. The issue of women’s health is brushed under the carpet. They mostly eat on the go or do not pay attention to what they should eat as per the nutritional needs of their body. 

7. Skipping meals, especially, breakfast: Erratic work timings added to the myriad of other responsibilities often cause women to skip their breakfast which as per nutritionists is the most important meal of the day.

8. Lack of sleep: Compromising on sleep because of work and family responsibilities may impact a woman’s health in more ways than one. Lack of sleep has been associated with hormonal imbalance, irregular menstrual cycle, elevated stress, high blood pressure, overeating and excessive weight gain, etc.

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Common women’s health issues like obesity, PMS, PCOS & PCOD can be tackled with exercising everyday.

10 FACTORS THAT BOOST WOMEN’S HEALTH

We have already discussed why there is a difference in nutritional needs of men and women. Here are some health tips for women to achieve their ideal diet goal in the simplest ways. These areas easy to incorporate as the new style trend in your wardrobe.

1. Start with portion control: Counting calories of each dish can be a pretty stressful and labor-intensive task and yet one can’t be 100 percent accurate. The easiest way to keep a check on overeating is portion control.Additionally, have meals in smaller plates and bowls. Experts say a lot of the second helping food could be for psychological reasons, by switching to smaller plates satisfying the second helping behaviour without additional calorie count. 

2. Identify sources of iron: It’s essential to consume iron-rich foods to compensate for blood loss during the menstruation period. Add a cup of greens to your curries for a quick and easy fix. Take balanced meals—eating nutrient-dense choices from a variety of food groups.

3. Listen to your body and your satiety cues: Listen to the hunger cues and stocking healthy snack options in prior. On the flip side, stressful or emotional eating is a phase most women undergo, especially during the menstrual cycle. Though a scoop of ice cream does not harm, teach yourself to stop at that. 

4. Planning out healthy meals is important: It’s essential to focus on personal weight goals and to have a meal plan for the day. Eating consistent meals can help maintain energy levels and prevent becoming overly hungry throughout a busy day.

5. Prepare for breakfast the night before: If you prepare it the night before, there is no excuse to leave for work without it. There are greater chances that you might buy snacks from the vending machine or higher-calorie foods from the cafeteria if you skip breakfast. Start each day with a nutritious breakfast.

6. Do not skip meals: Skipping meals may look easier but it is one of the unhealthiest things that adversely affect your body. It slows down your metabolism, which not just results in weight gain, it also makes the task of losing weight all tougher. 

7. Ensure a healthy sleep cycle: Tiredness and fatigue can result in overeating. Eight hours of sleep is vital to rejuvenate. Besides this, you must set a sleep routine which means fixing your sleep as well as wake up timings. This helps in maintaining the circadian rhythm of the body. 

9. Exercise everyday: Exercise is an indispensable part of women’s health, and that could even be as simple as going for a walk. Once you get used to it, you can set up a target of 10,000 steps a day for yourself. Exercising is a fantastic de-stressor. It also helps boost your heart health, build bone health and muscle strength and ward off various health issues like blood pressure, obesity, etc. 

10. Cut down stress: Too much anxiety and stress can adversely affect your health. There are many beneficial ways to deal with stress, like deep breathing, meditation, yoga, massage, or professional counsellor.

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Fruits and vegetables form the core of balanced diet for women’s health.

TOP 8 FOODS FOR WOMEN’S HEALTH

1. Whole Grains and cereals

Whole grains provide a complete package of essential nutrients, unlike refined grains stripped of nutrients post refining process.The bran and fibre in whole grain slow down the breakdown of starch into glucose, thereby maintaining a steady blood glucose level.

Fibres in the wholegrain also help to lower cholesterol and move waste through the digestive tract. Complex carbohydrates of whole grains help to keep your weight under control. Pack your meals with a portion of jowar, ragi, oats, bajra for improved health.

Bone health is an important part of women’s health. Milk is an excellent source of calcium that keeps your bones healthy and strong.

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2. Milk and Curd

Both milk and curd are an excellent calcium source necessary for your bone health. Curd is suitable for your gut health and proper digestion of food. They also contain potassium and magnesium that are good for your blood pressure.

Adults till age 50 need 1000 mg of calcium per day.Women older than 50 and men older than 70 need 1200 mg, to avoid calcium-related deficiencies.

3. Nuts

Almonds & walnuts are the richest sources of omega-3 fatty acids. Nuts are low in saturated fat and help to improve good cholesterol. Having nuts instead of meat can help reduce LDL or bad cholesterol. They further contribute calcium, fibre, potassium to your diet, making them healthy protein.

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A superfood for skin, berries help reduce oxidative stress.

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4. Berries

 Berries are superfoods that are low in calories and rich in powerful antioxidants like anthocyanins, folic acid and vitamin C. Be it raspberries, cranberries, or strawberries have anti-cancer properties and improve heart health by lowering cholesterol and blood pressure while reducing oxidative stress. They also help to keep your skin free of wrinkles and make you look ageless.

5. Fatty fish 

Fatty fish like mackerel, herring, and wild salmon owe their health-promoting aspects to their high omega-3s and vitamin D content.Omega-3s promote brain health and growth for infants during pregnancy, making it a must-have ingredient for expecting mothers.

Loaded with antioxidants, tomatoes help boos immunity.

6. Tomatoes 

The tomato is loaded with the antioxidant lycopene, which boosts the immune system, protects the eyes from light damage, and can fight breast cancer and heart disease. They also provide a great source of folate, Vitamin C, potassium, and vitamin K.

7. Green vegetables 

You can never go wrong with this one. Green vegetables like spinach are rich in folate, which improves the fertility rate in women.These are also rich in fiber and beta carotenoids. Green leafy vegetables help to improve memory. Some studies suggest that heart-healthy diets have the potential to protect the brain.

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Including beans in your diet helps control hunger pangs and cravings.

8. Beans and Legumes 

These are good low-fat sources, and unlike animal proteins, beans provide protein and fibre without the harmful saturated fat. Having beans in your diet makes you feel full for a longer time and not craving to eat unhealthy snacks.

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