‘In a low-carb scenario, the body will assume that energy is not coming and the fat burning will take place. The glycogen storage will be converted as a source of energy as well as the stored fat,” says Dr Namita Nadar, Head, Dietetics at Fortis Hospital, Noida

Bodybuilders are popularising the idea of a carb-cycling diet and is now getting popular with those who follow keto diets. But is it good for you?

Osteoporosis is a disorder that produces brittle and weak bones. Because bone is living tissue, the body constantly breaks it down and rebuilds it. When osteoporosis develops, it disrupts new bone development but does not slow the breakdown of the existing bone. Postmenopausal women are the most prone to osteoporosis. Women and the elderly are more susceptible to this illness.

Being smaller or thinner than usual, smoking and drinking heavily, and having a family history of osteoporosis are all risk factors for this disorder. Because osteoporosis weakens the bones, persons who have it are more prone to fractures, such as vertebral, wrist, and hip fractures.

Fortunately, there are strategies to enhance the bone mineral density and minimize fracture risk if you have osteoporosis, as well as preventive measures you may take.

Various lifestyle modifications and drugs can be used to prevent or treat this illness (consult the Best Diet Coach in Noida).

Nutrients to concentrate on-

There is specific dietary advice to be aware of if you have osteoporosis or wish to lower your chance of getting osteoporosis.

Not consuming enough of the following nutrients, for example, may put you at risk for poor bone mineral density and osteoporosis.

Protein accounts for around 50% of your bone volume and 13% of your bone mass, therefore getting adequate protein on a regular basis is critical for bone health.

Suboptimal protein consumption raises the risk of low bone mineral density, whereas older persons who consume more protein have better bone mineral density and are less likely to fracture.

As a result, some osteoporosis specialists recommend a protein consumption of 1.0-1.2 grams per kg (.45-.54 grams per pound) per day, which is significantly more than the current RDA i.e. 8 grams per kg of body weight (0.36 grams per pound).

Calcium

Calcium is required by your body to sustain healthy bones, which are continually remodelled. Calcium is required for the formation of new bone tissue.

As a result, if you have osteoporosis, it is critical that you consume the required levels of calcium in your diet.

But this does not always imply taking calcium supplements. Even though calcium is necessary for bone health, it is best to receive your calcium through meals whenever feasible. This is due to research linking high-dose calcium supplements to an increased risk of heart disease.

While some people may require calcium supplements to treat osteoporosis, others may be able to obtain adequate calcium through foods such as yoghurt, cheese, dark leafy greens, beans, nuts, and seeds.

If you’re unclear about whether or not you should take calcium supplements, seek guidance from your osteoporosis care provider.

Vitamin D

Your body cannot absorb calcium adequately if you do not have enough vitamin D. As a result, maintaining appropriate vitamin D levels is crucial. Unfortunately, vitamin D inadequacy and insufficiency are quite frequent.

Poor vitamin D levels might raise your risk of osteoporosis and low bone mineral density. Supplementation may be required for persons with low or insufficient vitamin D levels. This is because vitamin D is exclusively found in a few foods, such as fatty fish.

Your healthcare practitioner can test your vitamin D levels and, if necessary, provide a vitamin D supplement based on your level of insufficiency or deficiency.

Other vitamins and minerals

Aside from protein, calcium, and vitamin D, a variety of nutrients are required to maintain healthy bones and may have a role in lowering the risk of developing low bone mineral density and osteoporosis.

“Keep in mind that if your diet lacks suitable levels of certain of the nutrients listed below, you may need to replenish with them,” said Dr Namita Nadar(Best Nutritionist in Noida).

Magnesium: Your body needs magnesium to maintain bone health, and a lack of magnesium in your diet may raise your chances of developing osteoporosis. Furthermore, as you get older, your capacity to maintain adequate magnesium levels reduces. Magnesium supplements assist elderly women to enhance bone mineral density and reduce fracture risk. Magnesium is present in foods such as beans and vegetables.

Vitamin K: Vitamin K is required for protein activity in bone development and preservation. A low dietary vitamin K intake is linked to an increased risk of fracture. Vitamin K1 may be found in green leafy vegetables such as spinach and kale, as well as vegetable oils, but vitamin K2 can be found in animal products such as cheese and chicken, as well as fermented meals.

Top Nutritionist in Noida advises following a diet high in nutrients required for healthy bones and low in foods and beverages that may affect your skeletal system is critical whether you currently have osteoporosis or are seeking to lower your chance of developing osteoporosis.

A diet heavy in protein and bone-protective elements such as calcium and vitamin D, as well as magnesium and vitamin C, and low in fast food and soda, is ideal for bone health.

Consider working with a Top Dietician in Noida to create a bone health-promoting diet tailored to your unique requirements.

SOURCE : https://drnamitadietclinicnoida.com/

People over the age of 50 may require more certain vitamins and minerals than younger ones. Here are few essential dietary supplements that older people should consider adding in their diet with additional recommendation.

Dietary supplements are substances that you may use to enhance your diet with nutrients or to reduce your risk of health concerns such as osteoporosis or arthritis. Dietary supplements are available in pill, capsule, powder, gel capsules and tablets, extracts, or liquid form. There may be vitamins, minerals, fiber, amino acids, herbs or other plants, and enzymes present. Dietary supplement components are sometimes included in foods and beverages.

DIETARY SUPPLEMENTS FOR OLD PEOPLE
People over the age of 50 may require more certain vitamins and minerals than younger ones. You can ask your doctor or a nutritionist if you need to adjust your diet or take a vitamin or mineral supplement to receive enough of these:

Calcium:
Calcium, in conjunction with vitamin D, helps to maintain bones healthy at all ages. Fractures can develop in both aged men and women as a result of bone loss. Calcium may be found in milk and milk products (preferably fat-free or low-fat), canned fish with soft bones, dark-green leafy vegetables like kale, and calcium-fortified meals like morning cereals.

Vitamin D:
The majority of Americans consume less vitamin D than is recommended. Consult your doctor before consuming vitamin D-fortified milk and milk products, vitamin D-fortified cereals, and fatty fish, as well as taking a vitamin D supplement.

Vitamin B6:
It is necessary for red blood cell production. It may be found in potatoes, bananas, chicken breasts, and fortified cereals.

Vitamin B12:
This vitamin supports the health of your red blood cells and neurons. While older individuals require the same amount of vitamin B12 as normal adults, some have difficulty absorbing the vitamin through diet. If you have this condition, your doctor may advise you to eat foods enriched with this vitamin or to take a B12 supplement. Because organic vitamin B12 sources are confined to animal foods, strict vegetarians and vegans are more likely to develop vitamin B12 insufficiency. Consult your doctor to see whether taking a B12 supplement is good for you.

Dr Namita, Head Nutritionist at Fortis Hospital, Noida mentions “Dietary supplements can be useful at any age, but they can also have unintended consequences, such as dangerous prescription medication interactions. They might not be able to work at all. It’s critical to comprehend the supplements you’re taking and why you’re taking them. If you’re thinking about taking a supplement, consult your doctor first.”

Maintaining a healthy lifestyle is crucial whether you use dietary supplements or not. Try eating a good diet, being physically active, keeping your mind busy, quitting smoking, and visiting your doctor regularly.

SOURCE : https://drnamitadietclinicnoida.com/

To understand the theory better, we approached some popular nutritionists from across India to understand the impact of lemon juice when added to any hot food.

The health benefits of lemon need no separate introduction. It is loaded with several essential nutrients that help boost immunity, skin health, gut health, promote weight loss and more. This is why you will find people including lemon in their diet in various ways. Some like to have lemon water early in the morning, while some add lemon juice to their salad. Then we have people who take a wedge of lemon along with their daily meal. For instance, we love squeezing lemon juice on dal before having it with rice or roti. We agree it enhances the flavours instantly, but did you know – adding lemon juice to any hot food may have a negative impact on our body? You heard us.

To understand the theory better, we approached some popular nutritionists from across India to understand the impact of lemon juice when added to any hot food. According to consultant nutritionist Rupali Datta, “Vitamin C does not degrade immediately, so if you squeeze the juice just as you eat, you will get the vitamin C. Even in hot water, it is the same. In fact, exposure to oxygen degrades the vitamin content of the fruit, over a period of time.”

Adding to this, Dr Namita Nadar, head nutritionist, Fortis Hospital Noida explained, “Vitamin C content in any citrus fruit is very heat sensitive. So, if a citrus fruit element is dropped in steaming hot food, the chemical gets destroyed completely. This will result in the negative effect of vitamin C.” Dr Nadar further stated, “Vitamin C also improves the immunity of our body and it helps fight infection. If mixed with hot food, it will help them decrease the ESI levels, which is inflammation in the body. So, lemon should be used at a normal temperature or in cold foods.”

This brings up the question – what is the correct way to enjoy the benefits of lemon? Fret not, we have found the answer for you. Nutritionist Juhi Kapoor took to her Instagram to share a note on how to add lemon juice to your daily meal. “Make sure whenever you’re using lemon on any food preparation, try to keep the food off the flame and let it cool down a little bit before you squeeze lemon onto it,” she wrote alongside a video post.

Almost all of the common side effects of cancer therapy, such as appetite loss, nausea, vomiting, dehydration, anemia, constipation, diarrhea, changes in taste, food aversions, and weight loss, may be treated with nutrition techniques. There is a hierarchy of importance for dealing with side effects if you have more than one. For instance, a customer may experience diarrhea and weight loss on occasion. In such a case, you must first stop the diarrhea because if you don’t, consuming additional calories would be ineffective and only make your digestive problems worse because your body can’t store them.

When you have these issues, I highly advise consulting a licensed dietician (The best Nutritionist in Noida) who is familiar with cancer therapy.

Sometimes a therapy has few side effects, in which case you might try a new approach. Instead of fixing treatment issues, you may concentrate on improving nutrition. When therapy is over, this remains the main goal.

Supporting the immune system, reducing chronic inflammation, and consuming a lot of nutraceuticals are my three objectives for this phase (nutrients that have anti-cancer abilities). (Top Nutritionist in Noida) The “three keys to cancer risk reduction” are what I refer to as.

The most common worry of everyone who has had cancer is “will it come back,” and there is evidence to suggest that what you eat might affect your prognosis and chance of recurrence. When you have a metastatic illness, your main focus is often on halting the spread.

The assistance of a nutritionist might be quite beneficial in this situation. On the internet, there is a lot of false information and suggestions about what you need to be doing.

Let’s try to identify which of them is an evidence-based approach and which isn’t. After reading this list of the top 10 cancer diet suggestions, keep track of whether you believe you should concentrate on any of them or not (the answers are provided below).

• You ought to consume alkaline food.
• You ought to eat a Mediterranean-style diet.
• Dairy should be avoided.
• You must refrain from soy
• Gluten should be avoided.
• Red meat should be avoided.
• Sugar should be avoided.
• Eat coconut oil, please
• You must consume flax.
• Salmon and other fatty seafood should be consumed.

You shouldn’t eat an alkaline diet, sorry. No proof following this diet or paying attention to the pH of your food has any effect on cancer, according to studies on the subject. While typically a healthy diet that emphasizes fresh produce and less processed meals, it may be very restricted and exclude certain otherwise nutritious items.

Yes, you should adhere to a Mediterranean diet. One of the diets that have been the most thoroughly investigated has been proven to have strong anti-inflammatory properties.

You must avoid dairy products. Dairy consumption has been linked to a lower risk of colorectal cancer. Prostate cancer is the only disease that has proven to be related to dairy consumption, and larger intakes are connected to higher risks of developing the same.

SOURCE : https://drnamitadietclinicnoida.com/

Onion water is one of the latest online trends that’s been touted to be a remedy for cough and cold. But is it really effective?

Come winter and you’ll find your child coughing or sneezing. As a mother, you look for home remedies to treat cough and cold. Joining the list is onion water, which has taken over social media. Many have claimed that it’s a sure shot remedy for cold, and that it helps to kick symptoms like coughing as well as congestion. Women start with cutting up raw onions into small pieces and placing them in a jar or bowl and adding water. While some leave the onion and water mixture in the refrigerator overnight, others skip the cold treatment step. Then they drink it up! Let’s find out if onion water is a safe remedy for cough and cold.

The pungent concoction seems like it will leave you with just bad breath, but a lot of women are vouching for it.

Health Shots connected with Dr Namita Nadar, Dietetics – Head Of Department, Fortis Hospital Noida, to find out if onion water can help to get rid of cough and cold.

Onion water is the new buzzword

One look at social media and you’ll see many hashtags revolving around onion water. Dr Nadar said there are many people who believe onion water helps in controlling cold and cough. But she says there is no scientific evidence behind it. The expert adds that onions consist of sulphur, and it helps in cutting down inflammation in the body, so it may help in treating cough and cold.

Side effects of onion water

If there’s no scientific evidence to prove that onion water helps in treating cold, you may think that drinking it could be harmful in some way. Dr Nadar says there is no such side effect. It may, in fact, help in cutting down the inflammation in the body or any kind of pain. The benefits of onion for hair are also well known.

Benefits of onion water

You can either have onion water or raw onions to reap the benefits. Onion consists of lots of fiber, folic acids and vitamin B6, so it helps in forming the new cells in the body. The expert shared that it also consists of antioxidants and sulphur compounds which help in reducing cancer cells, improving the blood sugar level and improving the bone health.

Who should avoid onions?

While onions can be consumed by most people, the expert suggested that people who are suffering from sulphur allergies, should avoid eating raw onions. Even people who are suffering from Irritable Bowel Syndrome should keep onions out of their diet because they consist of oligosaccharide and monosaccharides, and they may interfere with proper digestion and absorption in the intestine.

Home remedies are not always backed by science, but sometimes they work and sometimes they don’t. You can always give onion water a shot and see if it is the answer to your cough and cold problems. If not then just reach out to your nightstand and grab the cough syrup.

SOURCE : https://drnamitadietclinicnoida.com/

Cooking oils are a culinary essential in all families, regardless of nation or cuisine.

Each location has one type of excellent cooking oil that is usually accessible from a plant source in that region.

While olive oil is used in Mediterranean cuisine, coconut oil or peanut oil is used in Caribbean food.

Contrary to common opinion, you do not need to stop using your usual cooking oils in order to reduce fat or lose weight. Even though oils are essential fats, the type of oil used is just as important as the quantity. The finest cooking oil is determined by what and how you want to cook with it. (Best Nutritionist in Noida)

To determine the best cooking oil for health, evaluate the cooking method, such as frying, baking, stir-frying, grilling, or tempering, and for each of these ways, analyse the composition of each cooking oil in terms of its smoking point and handle it properly. It’s important to understand the smoking point since it may release harmful substances into your meals to make them taste harsh and remove vital nutrients from cooked items.

Let’s have a look at the several factors that differentiate cooking oils in India: (Best Diet Clinic in Noida)

1. COOKING OIL STABILITY

The tendency of the oil to resist reacting with oxygen and breaking down to produce free radicals defines its stability. The oxidative stability of cooking oils is influenced by three major factors: fat ratio, antioxidant content, and degree of refinement.

1. a) Fat ratio: Edible oils are mostly fat, which has distinct chemical linkages depending on whether they are plant-based (like coconut oil) or animal-based (like butter).

Let’s go over the different forms of fat;

Saturated Fatty Acids (SFAs)

Saturated fatty acids, in particular tropical oils like coconut and palm oil and animal fats like lard or butter, solidify at room temperature because they lack a double bond and have hydrogen atoms filling up or “saturating” their carbon chain. Though they have a pleasant flavour, saturated fats should only be ingested in moderation—ideally, no more than 10% of the daily calories allowed—because they can elevate blood cholesterol levels and increase the risk of heart disease.

Unsaturated Fatty Acids

Even unsaturated lipids can come from either plants or animals. However, cooking is healthier when done more frequently since it lowers blood pressure, inflammation, and bad cholesterol while still giving your body the nutrition it needs to grow new cells and maintain itself.

Monounsaturated Fatty Acids (MUFAs)

Avocado, almonds, olive, and peanut oil all include monounsaturated fatty acids, which lack two hydrogen atoms, have one double bond between their two carbons, and are stable and resistant to high temperatures.

Polyunsaturated Fatty Acids (PUFAs)

Because they lack many hydrogen atoms and have two or more double bonds, polyunsaturated fatty acids are more likely to oxidize. Omega-3 and omega-6 PUFAs are found in fish oil, which is also high in vitamin E. Soybean oil, corn oil, and sunflower oil are examples of plant-based possibilities.

1. b) Extent of refinement

Unrefined: Unrefined cooking oils are obtained mechanically with little heat, preserving their original nutrients. They come in three varieties: virgin oil, extra virgin oil, and pure oil. The category is determined by the amount of oleic acid present and the technique of extraction used.

Extra Virgin Olive Oil (EVOO), comprises only 1% oleic acid and is derived from first pressing with no additional additives or heat.

Virgin olive oil, like EVOO, is extracted from the initial pressing, but it contains 3% more oleic acid.

Pure or normal olive oil is a blend of second-pressed and processed olive oil. It is still referred to as ‘pure’ since it has no additives. With an oleic acid level of 3-4%, it is clearly of lower quality than EVOO and virgin olive oil.

Refined: Refined cooking oils are created through very complex mechanical and chemical procedures. Modern extraction is made up of multiple phases. Manufacturers refine oils primarily to achieve neutral flavor, a longer shelf life, and a high smoke point. Some oils are inedible, and refining is required since it reduces oil stability by removing natural antioxidants and exposing the oil to heat.

1. b) Antioxidant content

Antioxidants, as their name implies, defend against oxidation, a process that occurs more quickly when oil is exposed to high heat over a longer length of time. Some of the best cooking oils contain natural antioxidants, such as linseed oil, while others contain synthetic antioxidants.

2. SMOKING POINT OF COOKING OIL

The smoking point of fatty acids is the temperature at which oil or fat begins to smoke and decompose, causing critical nutrients to be lost and dangerous toxic components to be produced. Many kitchen catastrophes can be avoided if the proper oils are used for a certain cooking method.

The greatest cooking oils have extremely low smoke points and should be used as a salad dressing.

5 THINGS TO CONSIDER WHEN SELECTING THE BEST COOKING OILS FOR A HEALTHY HEART AND MIND

According to the USDA Dietary Guidelines, oils are an important source of essential fatty acids and vitamin E and must be included in a well-balanced diet. Dietary fats aid in nutritional absorption, nervous system development, and energy production in our bodies. (Top Dietician in Noida)

To assist you in identifying and selecting superior cooking oil, the following characteristics should be looked for on any edible oil label before purchase:

1. High Omega-3 content
2. Omega-6 to Omega-3 ratio
3. Unsaturated Fatty Acids
4. Cooking Method
5. Trans fat

SOURCE : https://drnamitadietclinicnoida.com/

The health of kids is the first and foremost priority for all parents around the world. They would do anything to maintain their child’s immunity and to protect them against all kinds of diseases.

The fact is that simply incorporating certain immune booster foods in their day-to-day diet can be quite effective in preventing many health problems. While the daily intake of these foods can remarkably help in boosting your kid’s immunity, it is equally important to consult an experienced doctor in case your child gets sick too frequently despite a healthy diet.

Refer a qualified top dietician in Noida that can help you make an accurate diagnosis and provide an effective treatment plan.

Top Immunity-Boosting Foods for Kids

Several immunity-boosting foods for kids can help build up their defense against infections caused by fungi, bacteria, and viruses. Top nutritionist in Noida has listed some here:

1. Yoghurt

Yoghurt should be on the top of your grocery list if you seek healthy foods for kids. Packed with probiotics (good bacteria), improves digestion, gut health and overall well-being. Enriched with nutrients like potassium, vitamin D, and calcium. Best to give your kids plain, white yoghurt with no added sugar or preservatives. A study found that kids who consume a yoghurt drink every day have a lower risk of catching a cold, strep throat, and ear infections.

2. Citrus Fruits

Citrus fruits are the best immunity booster food out there. Including grapefruits, tangerines, sweet lime, oranges, clementines, and lemons, these fruits have a rich source of vitamin C. Plays a huge role in strengthening your immune system. Citrus fruits also contain a high level of potassium, B vitamins, antioxidants, phosphorus, and magnesium.

3. Brassica Vegetables

Do you know why parents ask their kids to eat green veggies? Also known as cruciferous vegetables, green, leafy veggies like broccoli, kale, spinach, cauliflower, and cabbage are the top healthy foods for kids. These veggies are jam-packed with essential nutrients like vitamins A, C, and K, iron, magnesium, calcium, and potassium. Moreover, they are high in antioxidants, which significantly help in enhancing the immune system function.

4. Lean Meat and Fish

Listed amongst the most effective immune boosters, lean meat, poultry, and fish are great sources of proteins, which play a vital role in boosting white blood cells. Animal based-foods such as chicken, mutton, fish and seafood are superb for improving your overall health. Moreover, meats offer a large amount of zinc, iron, and vitamin B, and seafood and fish are high in omega-3 fatty acids.

5. Berries

Another best immune booster food for kids is berries, which include blueberries, raspberries, blackberries, strawberries, and cranberries. These fruits are not just delicious but also loaded with nutrients. Filled with antioxidants, this superfood helps boost your child’s immune system by combating oxidative stress.

6. Seeds

Any list of foods for kids will be considered incomplete without seeds. Sunflower seeds, pumpkin seeds, chia seeds, sesame seeds, and flax seeds are highly nutritious and loaded with vital nutrients like fiber, polyunsaturated and monounsaturated fats, and several other micronutrients and antioxidants. Packed with the power of vitamin E, these seeds not only help in strengthening your kids’ immune function but also reduce blood sugar levels, regulate blood cholesterol, and maintain blood pressure.

7. Oats

Oats are not only one of the healthiest grains out there but the most effective immunity foods for kids. This gluten-free whole grain is a rich source of several important nutrients like fibre, antioxidants, vitamins, and minerals. Packed with proteins and nurtures your child’s overall health. Not only it prevents harmful pathogens from entering your kid’s immune system but also enhances digestive health.

8. Eggs

Widely recognized as one of the complete foods, eggs are another one of the top immune system enhancers. Packed with the goodness of vitamin D, and vital nutrients like vitamins and minerals, omega-3 fatty acids, proteins, and antioxidants. It is rich in vitamins A, B12, and D as well as selenium and zinc, great for strengthening immune function. Also, it provides the energy they need to stay active all day long.

9. Turmeric

Used in Ayurveda remedies, turmeric is one of the best immune-boosting ingredients for kids. Commonly used as an Indian spice, turmeric possesses numerous anti-inflammatory, antioxidant, and antimicrobial properties. A teaspoon of turmeric mixed with a glass of warm milk every day can do wonders for the immune system.

Including these immune system booster foods into your kid’s everyday diet can help build their immunity. Nonetheless, if they get sick quite frequently despite following a well-balanced diet, it is highly recommended to consult the Best Diet Coach in Noida.

SOURCE : https://drnamitadietclinicnoida.com/

PCOS is a hormonal imbalance that occurs in women once they reach reproductive age. Condition in which the ovaries start producing an abnormal amount of male hormones or androgens (particularly testosterone) which are usually present in small amounts in women.

‘Polycystic’ means ‘many cysts’ and refers to the many partially formed follicles around the ovaries, which obstruct the eggs from maturing – resulting in the menstrual cycle going for a toss.

Symptoms of PCOS are not that easy to spot. They include:

• Sudden weight gain
• Irregular periods
• The excessive facial hair growth or hirsutism
• Difficulty in conceiving
• Mostly not recognised by women as these symptoms are seen as a “normal part of being a woman”

According to the studies, women with PCOS are at a higher risk of developing heart disease, diabetes (due to insulin resistance), mental health conditions (anxiety and depression), reproductive disorders (infertility), and cancer of the uterine lining in the long run if the condition goes undiagnosed or untreated.

Apple cider vinegar for PCOS is a common home remedy – and it does work. Know everything related to ACV for PCOS: apple cider vinegar benefits for PCOS, how to drink apple cider vinegar for PCOS and more

But before we get to that, we need to understand the side effects of PCOS which make apple cider vinegar a suitable solution.

Apple cider vinegar on blood sugar levels.

ACV is often suggested as a natural way to control blood sugar levels, particularly for women with PCOS who have insulin resistance.

When ACV is taken before a high-carb meal, it slows the rate at which the stomach empties, preventing a major spike in blood sugar. However, ACV doesn’t lower blood sugar much before a low-carb meal.

Is ACV good for PCOS?

Yes, apple cider vinegar is good for PCOS as improves insulin sensitivity, helping your system move more glucose out of the bloodstream and into your cells.

PCOS results in impaired insulin sensitivity in women, which leads to blockages in the fallopian tubes.

ACV works to improve insulin sensitivity and digestion, working as a natural in-blocker for the fallopian tubes and helping regulate the menstrual cycle and ovulation.

Apple cider vinegar is also naturally anti-microbial, the growth of bacteria high in lipopolysaccharides(LPS) is inhibited, which are endotoxins that increase leaky gut syndrome.

A healthy gut leads to better digestion, which works to reduce some symptoms of PCOS.

Weight gain is another crippling side effect of PCOS, and studies have shown that apple cider vinegar for PCOS works to help women lose weight by boosting feelings of satiety, thus reducing the urge to snack or eat throughout the day.

ACV is safe for PCOS and can be consumed on a regular basis. Studies have indicated that a tablespoon (15 ml) of apple cider vinegar with 100 ml of water after dinner can improve PCOS symptoms.

If you are still unclear about the health benefits of Apple cider vinegar. Consult the Best Diet Clinic in Indirapuram for PCOS health-related problems and get yourself a proper PCOD Diet Plan.

SOURCE : https://drnamitadietclinicnoida.com/

We all realize the importance of staying healthy although whether we are inclined to make necessary sacrifices to stay healthy is an entirely different story. To our levels of motivation and application, we resort to workout, balancing our diets, maintaining healthy lifestyles, and visiting the best nutritionist regularly, all to remain healthy.

For most of us, having healthy eyes means being able to see and for some more, being able to see without having to put glasses on. But, there are so many types so eye-related hazards like astigmatism, conjunctivitis, cataract, dry eyes, glaucoma, and others, unknown to many of us, some of which can even end up claiming our sight.

In this digital age, our eyes are having to cope with maximum levels of stress, as we’re always focusing our attention on all sorts of screens. This makes our eyes more vulnerable to complications. So, we need to be careful to protect our eyes and thus live a joyful life.

Here are a few tips that will surely help us avoid most the eye problems

• Eat your way to good vision

A proper diet is also very important to maintain healthy eyes and having good vision. One should eat lots of green leafy vegetables like spinach, collard greens, and kale, which helps in avoiding macular degeneration.

Blueberries meanwhile help in the reduction of eye fatigue and apricots, which are rich in beta-carotene and lycopene, promote good vision. We also need to take supplements such as vitamins. It is advisable to turn to them only after consultation with Dr. Namita Nadar.

• Ensure Optimal Rest

ensuring 6 hours of sleep is not necessary only for the generally efficient performance of the brain and body, but also that of the eyes. Adequate sleep of 6-8 hours is necessary to calm the otherwise overworked eye look all day would be a regular. It is also recommended to try to limit the time in front of a screen as much as possible at least on the weekend.

• Hydrate!

Another essential eye health tip that cannot be stressed enough is to hydrate. Water intake does not only activate tired eyes instantly but also makes sure that the eyes are generally hydrated and moist to avoid dryness or blurriness.

Pro-tip – you could also fill your mouth with water and splash water on your face with eyes wide open to experience instant tension/release refreshment and relaxation of the face and eyes.

• Protection from sun

Prolonged exposure to the sun can be detrimental to eye health not only in summer but also during cold winters when we most overlook eye protection. Invest in fully protective sunglasses and use eye drops or a humidifier to ensure moistness during winter.

• Quit smoking

Medical researches suggest that smoking makes individuals more likely to get cataract, optic nerve damage, and macular degeneration. So, it’s best to quit smoking as possible, if you haven’t been able to avoid it completely first-hand. But it’s not the easiest thing to do for those who have taken it up. They need to try harder considering the risks they’re putting their eyes in.

Final thought

While eye exercises, annual eye health check-ups, minimizing screen time, wearing sunglasses, etc, are some external sources of ensuring good eye health, the best eye health tip and practice are to watch what you put in your body.

Food fuels eye health and eye longevity as much as it does for other body parts. For example, committing to a balanced eye-nutrition-specific diet pack with nutrients and vitamins like Omega-3 fatty acids.

If you’re suffering from eye health problems, just altering your diet with the right foods for eye health can take you a long way, which can be well addressed by the best diet coach.

SOURCE: https://drnamitadietclinicnoida.com/

Diabetes is on the surge in India and is one of the most prominent lifestyle diseases worldwide. It deals with the body’s inability to manage or produce insulin efficiently. This leads to high blood glucose or blood sugar levels. With Type-1 diabetes, the body doesn’t produce enough or too little insulin.

Type -2 diabetes affects the way the body processes blood sugar. Prediabetes is a condition where blood levels are high, but not enough to be classified as Type-1 or Type – 2. Which can be well consulted by Dr. Namita Nadar.

People who have prediabetes have up to a 50% chance of developing Type-2 diabetes within 5 to 10 years.

What is prediabetes?

“Pre” means “before”, so “prediabetes” is exactly what it sounds like, it’s a state before you develop Type-2 diabetes. When you have prediabetes, your blood sugar levels are high than normal. It is metabolic and endocrine dysfunction, a state in which too much sugar accumulates in your blood. This sugar can then deposit in small blood vessels in the body, which can lead to organ dysfunction.

Prediabetes, also known as intermediate hyperglycemia is a condition where the patient has higher than normal blood glucose levels but is not high enough to be diagnosed as a full-blown diabetic. If you are pre-diabetic then you are at a higher risk of developing Type-2 diabetes mellitus and other cardiovascular diseases, for which consultation from the best diet coach is recommended.

How to reverse prediabetes?

This can be an elongated process that happens over time, and certain important lifestyle changes can help your body reverse course. There are some risk factors you can’t control, like genetics. But lifestyle changes also play a role in reversing prediabetes and preventing Type- 2 diabetes.

• Lose excess weight

Obesity is a major risk factor for insulin resistance, which means your body can’t properly regulate blood sugar levels. The way to reverse the prediabetes process and for you not to develop Type 2 diabetes is through weight loss. As we gain more weight our cells become more and more resistant to the effects of insulin.

Research shows that you can reduce your risk of developing Type 2 diabetes by as much as 58% when you lose 5% to 7 % of your body weight and work out at least 150 minutes per week.

• Cut on added sugars

Your blood sugar levels are directly related to how much sugar you consume, so eating fewer calories. It also means making sure that those calories come from healthier, more nutrient-rich foods. It is very crucial to watch your calorie intake, but you also have to think about the quality of the foods you’re consuming.

Eliminate sugary foods like-

• Soft drink.
• Baked goods.
• Sugar cereals
• Fruit juice concentrate.
• Exercise regularly

Getting your body moving can get your blood sugar numbers moving in the right direction, too. About 30 minutes a day five times a week is a sufficient workout. We sometimes ask patients to do 15 minutes of exercise a day twice a day during the work week. If you get an hour for lunch for ex- take 15 minutes to do some moderate-intensity exercise and then do the same again at the end of the day.

• Take adequate rest (Sleep)

Sleep is a critical factor in so much of our health, and prediabetes is no different. Studies show that your level of Cortisol, a hormone from your adrenal gland, should be low at 3:00 AM- and a high Cortisol level at this time can negatively impact your blood sugar. Individuals that don’t sleep seven to nine hours of sleep can have higher levels of cortisol.

If your sleep schedule is out of order, your risk of a condition like diabetes goes up. That means that if your work the night shift – or are simply prone to staying awake until the early hours of the morning – you may need to work extra hard to get enough good-quality sleep to keep your risk at bay.

• Ask for help

Let’s start with this important acknowledgment. It can be really difficult and overwhelming to try to overhaul your lifestyle. Patient education is so important because many people may not know what healthy choices are.

Your healthcare provider can also talk to you about how to access healthy foods and learn to read nutrition labels. This is especially important if you live in a low-income marginalized community where studies how diabetes rates are highest.

Final verdict

Gaining weight or taking certain medications can accelerate your transition to Type- 2 Diabetes while changing your lifestyle habits can slow and eventually reverse that transition altogether. It can take weeks, months, or even years to implement the kind of changes that will take you off the course of Type 2 diabetes. But with hard work and patience, it’s possible with support from the best nutritionist.

SOURCE : https://drnamitadietclinicnoida.com/

Weight loss is a combination of what you eat and how much you move. Physical activity that targets fat is the only way you can lose excess weight. Exercise is essential for your overall health. Good health and weight loss are interrelated. If an individual has a higher body mass index, then they are prone to several disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems, which can be well addressed with consultation from Dr. Namita Nadar.

Two important factors that can be considered to lose weight are exercise and dieting. The balance between the two is very important. In Everyday routine, if you follow your diet and skip exercise or work out intensely and do not follow your diet then you will observe the body behaving differently.

Exercise has many benefits attached to it along with weight loss. People usually pull themselves out from exercise as they won’t have the time to hit the gym or even afford to join personal trainers or the best nutritionist to guide them on their fitness course.

Here are a few exercises for losing weight at home

• Jumping jacks

It is a great warm-up and an effective form of cardio. Jumping jacks boost your heart rate. You breathe deeply while jumping, delivering oxygen to your bloodstream and muscles. They also wake up your lymphatic system and burn fat, leading to weight loss. Start off with as many jumps as much as possible for 10 seconds and then rest for 10 seconds, and repeat the course for 20 and 30 seconds.

• Aerobic Exercises

Walking at a fast pace is a great exercise for burning calories. In fact, jogging and running are considered to be the king of weight loss Walking at a fast pace is a great exercise for burning calories. In fact, jogging and running are considered to be the king of weight loss exercises. They help strengthen your legs and be very effective for belly fat cuts. Running or jogging for 30 minutes will burn 350 to 400 calories.

• Skipping or jumping Rope

Skipping exercises offer a complete body workout and help increase your muscle strength and metabolism, and, burn many calories in a short time. Skipping regularly will bring calmness and help to ease depression and anxiety. The workout also increases your heart rate which results in faster pumping of blood across your body to keep your heart in a better and healthy condition.

Everybody has a distinctive body and which makes the process obtain different results. Losing weight is nothing but burning more calories than you intake and skipping will surely help you do that. This form of exercise approximately burns calories close to 1300 per hour.

• Plank

Plank-pose or plant exercise has different variations that target different muscle and body areas. Each variation is very helpful and keeps improving your core strength, body balance, and endurance. It is a simple workout and easy, yet it is quite exhausting and intense. It is a great example of the longer you work out the better will be your results.

Plank exercise has different variations that target different muscle and body areas. Each variation is very helpful and keeps improving your core strength, body balance, endurance, and posture.

• Push-ups and pull-ups

Push-ups are one of the most popular exercises and it is a workout that can be done at any time, any place, and by anyone. Push-up exercise is very useful for weight loss as it pushes your body away from the ground and exerts energy which in turn returns calories.

Push-ups are held in building more lean muscles in our chest, shoulders, biceps, and triceps. If you keep practicing push-ups for weeks or months or years, then you will build a great amount of muscle mass, and to maintain your muscles your body has to expend its calories.

• Postures for burning calories

While yoga isn’t an aerobic exercise, there are certain yoga postures that are more physical than others. Vinyasa and power yoga usually require intensity to be appropriately undertaken and they are considered to be a promising way to help with behavioral changes, weight loss, and maintenance by burning calories.

The intense yoga practice of 3 to 5 times a week for 1 hour is bound to be adequate for weight management, few other effective poses are- plank pose, sun salutation, and boat pose.

The takeaway

Perhaps the best time to do your daily workout routine is early in the morning. The main reason behind this is that an empty stomach is the best way to burn stored fat. With just being consistent, the required weight can be achieved. Just make the right schedule and workout plan with support from the best dietician for weight loss.

SOURCE: https://drnamitadietclinicnoida.com/

Classified as a mood disorder, depression is a mental condition wherein one’s daily functioning is interfered with by intense feelings of sadness, anger, or less. Whereas anxiety is a condition characterized by a person but is debilitating to the person diagnosed with them to the point that it gets in the way of them enjoying the thing that they like, that can also be well suggested by the top nutritionist.

India is one of the most mentally unhealthy countries in the world. Standing right next to china, research has shown that nearly 43% of Indians have been diagnosed with severe depression. Another clinical trial found that over 20% of the Indian population suffers from anxiety neurosis.

These numbers have been on a constant rise since the pandemic struck. However, very few cases get officially diagnosed and many people never actually seek any medical attention or treatment for anxiety.

It must be understood that when one is anxious and depressed, selecting the foods to eat very carefully is essential. While junk foods can make you feel worse consuming certain healthy foods can reduce stress and anxiety.

Superfoods for Anxiety and Depression

• Dark Chocolate

Chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain. It also releases a cascade of feel-good compounds, such as caffeine and theobromine (useful in asthma and other respiratory tract problems) which is a substance chemically similar to cannabinoids that have been linked to improved mood.

It is high in health-promoting flavonoids have been shown to boost the blood flow to your brain, and reduce inflammation with boosting brain health, all of which may support mood regulation.

• Yogurt

The probiotics, or healthy bacteria, found in some types of yogurts may improve several aspects of your well-being, including mental health. Furthermore, probiotic foods like yogurt may promote mental health and brain function by reducing inflammation and increasing the production of mood-boosting neurotransmitters, such as serotonin.

It is also important to note that not all yogurts contain probiotics. For the benefits of probiotics, choose a yogurt with live active cultures listed as an ingredient.

• Almonds

Almonds are a great source of several nutrients thought to promote brain function, including vitamin E and healthy fats, they may also offer other mood-boosting properties. Studies have shown that males who consumed the highest amount of nuts were 66% less likely to experience anxiety than those who consumed the lowest amount.

• Blueberries

Blueberries are high in Vitamin C and other antioxidants, such as flavonoids that have been studied for their ability to improve brain health and relieve anxiety. Studies have found that daily supplementation with wild blueberries was linked to fewer self-reported symptoms of depression. Also, an increased intake of fruits, such as blueberries, may be tied to a lower risk of anxiety.

• Green Tea

Green tea contains L- theanine, an amino acid that’s been studied for the positive effects it may have on the brain and anxiety. Green tea also contains various other antioxidants like epigallocatechin gallate (EGCG), an antioxidant suggested promoting brain health.

Interestingly, the combination of L-theanine, EGCG and other compounds found within green tea appears to play a synergistic role in promoting calmness and alleviating anxiety and may be more effective together than a separate ingredient, which Dr. Namita Nadar can well suggest.

Final verdict

Anxiety is a complicated mental health disorder that requires a multitude of approaches to manage it effectively.  Along with medication and therapy, the foods you eat may help support your mental health, reduce anxiety symptoms, and promote better brain health. In particular, whole, minimally processed foods high in antioxidants appear beneficial, which can be consulted well by the best diet clinic.

SOURCE : https://drnamitadietclinicnoida.com/

Feeding children can be cumbersome and exhausting – especially since their tastes and preferences change from week to week. Every parent is on the lookout for healthy and nutritious foods for kids, but with picky eaters, it can be difficult to make a balanced plate that they will actually eat, which can be guided by Dr. Namita Nadar.

Do’s-

• Start Early

You might think that your child is too young to be taught about healthy eating habits. The truth is that if you keep postponing. It’ll be too late, and unhealthy eating will start affecting his/her development.

Start inculcating healthy food habits in your child at an early age.

• Try Being a role model

Monkey see monkey do. Your kids, either consciously or subconsciously, learn by imitation, if they see you eat healthy food, they’re likely to imitate you and choose to eat healthily.

• Use a creative presentation

A kid’s perception of the food in front of him/her depends a lot on how it looks. So, try to come up with ideas to present the food in fun, colorful ways. You can use different shapes, textures, and even tastes.

• Involve your child in planning meals

Children feel good when you let them contribute to something. So when you draw the daily or weekly plan for meals, ask for their opinions too. Also, ask them whether they would like to help you cook a “Healthy” meal.

Don’ts:-

• Expect them to finish everything

There will be times when your child won’t finish everything or his/her plate. Be patient, it pays off to be understanding when they say that they have eaten enough.

• Over-feed

No, every child has the same appetite. They may also take some time to realize that they have eaten enough. To ensure they feel full, you may feel the need to over-feed them. However, force-feeding them will affect their relationship with food in a negative way. Instead, of giving them a large portion of food, it is best to ensure that they have more healthy food than junk food, and consult the best nutritionist for the same.

• Save appetite for dinner

You might think giving them snacks in between meals is going to make them feel full later. That may be true. However, not giving them food when they feel hungry is not good either. Moreover, kids need more energy, so they feel hungry more often. Allow healthy snacks in-between meals.

• Forbid treats

Kids tend to do those things that you’ve specifically asked them not to. It’s just their nature, you might just want to keep sweets and other treats away from your kids, but forbidding it entirely is only going to make them want it more, in such case engage with the best Dietician.

A healthy diet plays a crucial role in a child’s development. However, we understand that it is easier said than done! It might not be possible to provide all the nutrients in the required daily quantities to your children throughout just their diet.

SOURCE : https://drnamitadietclinicnoida.com/

Many diets focus on what you eat, but intermitting fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple of days a week can help your body burn fat.

Extra calories and less activity can mean a higher risk of obesity, Type-2 diabetes, heart disease, and other illnesses. Scientific studies are showing that intermittent fasting may help reverse these trends if the right consultation is taken with the best Nutritionist.

There are several different intermittent fasting methods. The most popular ones include:

• The 16:8 method
• The 5:2 diet
• The warrior diet
• Eat stop eat
• Alternate-day fasting (ADF)

All methods can be effective, but figuring out which one works best depends on the individual. To help you choose the methods that fit your lifestyle, here’s an elaborated explanation of all these types.

• The 16/8 methods

It is one of the most popular styles of fasting for weight loss. The plan restricts food consumption and calorie-containing beverage to set a window of 8 hours per day. While other diets can set strict rules and regulations, the 16/8 method is based on the time-restricted feeding (TRF) model and is more flexible.

While the 16/8 method can easily fit into any lifestyle, some may find it challenging to avoid eating for 16 hours straight. Additionally, eating too many snacks or junk food during your 8-hour window can negate the positive effects associated with 16/8 intermittent fasting.

• The 5:2 method

The 5:2 diet is a straightforward intermittent fasting plan. Five days per week, you eat normally and don’t restrict calories. Then, on the other two days of the week, you reduce your calorie intake to one-quarter of your daily needs, and a much-elaborated plan consultation from Dr. Namita Nadar is highly recommended.

The 5:2 plan provides flexibility, as your get to pick which day you fast, and there are no rules regarding what or when to eat on full-calorie days. The 5:2 diet can be effective, but it’s not everyone’s cup of tea. Talk to the Best Diet coach to see if the 5:2 diet may be right for you.

• Eat stop eat

Eat stop eat is an unconventional approach to intermittent. This fasting plan involves identifying one or two non-conservative days per week during which you abstain from eating, or fast, for 24 hours.

During the remaining days of the week, you can eat freely, but its recommended to eat a well-rounded diet and avoid overconsumption. Fasting for up to 24 hours can lead to a metabolic shift that causes your body to use fat as an energy source instead of glucose. The rationale behind a weekly 24-hour fast is that consuming fewer calories will lead to weight loss.

• Alternate day fasting

Alternate-day fasting is an intermittent fasting plan with an easy-to-remember structure. On this diet, you fast every other day but can eat whatever you want on the non-fasting days. Some of the modified fasting strategy that involves eating around 50 calories on fasting days. However, other versions eliminate calories on fasting days.

A full-day fast every other day can be extreme, especially f you’re new to fasting. Overeating on non-fasting days can also be tempting. Whether you start with a modified fasting plan or a full fast, it’s best to maintain a nutritious diet, incorporating high-protein food and low-calorie vegetables to help you feel full.

• The warrior diet

The warrior diet is an intermittent fasting plan based on the eating pattern of ancient warriors. It consists of eating very little for 20 hours a day and then eating as much food as desired throughout the 4-hour window at night.

The warrior diet encourages dieters to consume a small number of dairy products, hard-boiled eggs, and raw fruits and vegetables, as well as non-calorie fluids during the 20-hour fast period. The time-restricted feeding cycles may have a variety of other health benefits, and the need for weight loss diet chart may be necessary.

Summary

Short-term fasting leads to several bodily changes that promote fat burning. Nevertheless, skyrocketing HGH levels may indirectly decrease energy metabolism and combat continued weight loss.

SOURCE: https://drnamitadietclinicnoida.com/