22 Oct 2015

Acidity & Calcium deficiency

Hello Healthizens!

Nowadays we see many people gulping down supplements of Calcium, just because they have crossed the age of 40, or have had a fracture in the past some time, or because a health enthusiast friend said so...

It is better to understand as to why this deficiency happens.. there are a few reasons which trigger the onset of Calcium deficiency

1) Acidity - acidity is a very common reason of calcium depletion from the body. Let us understand step by step how this happens..

Step no 1 - When you have acidity (whether you realise it or not) the interior portion of the stomach 
becomes acidic because of constant secretion of HCL. (Hydrochloric acid)

Step no 2 - If you don't eat anything, during this particular duration, the amount of acid keeps growing,thus making your stomach more acidic.

Step no 3 - The body tries to neautralise the HCL present in your stomach by leaching out calcium deposited in your bones, because this is the most easily available form of calcium for the body, and is alkaline in nature.

Step no 4 - Long gaps between 2 meals also accounts to increased acid levels in your stomach - result - calcium depletion.

Step no 5 - Consumption on antacids which are marketed to cure acidity - leads to zero absorption of minerals from the food you eat - result is mineral defeciency.

Step no 6 - Anything that gives stress to your body increases acid secretions  e.g.: Longer work hours, arguement with someone, smoking, irregular sleep timings, irregular eating patterns, abnormally high intake of tea/coffee etc.

Step no 7 - Extreme acidity leads to severe calcium depletion from the bones resulting in frequent fractures i.e.: Osteopenia, Osteoporsis, Osteomalacia & vitamin D deficiency (because Calcium and vitamin D absorption are inter-dependant)

Solution  - 

1) Try to analyse your body and your daily routine.
2) Understand how frequently you actually feel hungry, and try to adjust your routine according to that.
3) Reduce the consumption of antacids, they do more harm than use.
4) Reduce consumption of Tea/Coffee.
5) Switch to more healthier ways of living.
6) Last but not the least if you intend to go on a diet - Dont do it based on internet research or chinese whispers by health enthusiasts ..but ..
Do it strictly under professional guidance from a well qualified dietician.

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com

12 Oct 2015

10 tips to say fit this Navratri!

Happy Navratri Healthizens!

1) Keep yourself hydrated - Keep drinking sips of water, whenever you can. Avoid taking a lot of water at one go as this might lead to bloating. Keep a glass next to you along with the bottle!

2) Fast to cleanse your system - Do not fast thinking that you need to fast because you want to loose weight, instead, every time you eat something during a fast, think that this should cleanse your system. This works in 2 steps - 1st positive thinking will set the hormonal cycle on track, secondly - the constant stress of wanting to loose weight during a fast will vanish, helping the body to be more relaxed and hence able to loose weight!

3) Keep fruits handy - They supplement your glucose, vitamin and mineral requirement of the body and thereby keeping you more energetic!

4) Oil is important but within the limits - Avoid fried stuff, but do not avoid oil completely as it would lead to irritability and frequent headaches!

5) Green chutney is a must with the meals - Ginger, Green chilli, Green coriander leaves, Cumin seeds, Lemon, Rock salt. The vitamin C content of this chutney is good, and this would help in enhancing the process detox at cellular level.

5) Have different types of fluids - Lemon, water, coconut water, buttermilk, lassi - are good fillers in between the meals. Combine them with your Iron and/or Calcium supplements for better results.

6) Include good quality protein - Home made Curd and fresh home made paneer along with the meals helps in giving fullness to the meal consumed. Since Curd is a good source of protein it prolongs the frequency of  feeling hungry for the next time! 

7) Groundnuts - They are excellent to use during fasting! You can soak them and use them. You can roast them and grind them and add to everything - Roti, Sabzi, Sabudana Khichadi, Mordhan etc!

8) Eat any 5 dry fruits in a day! - Cashews, Walnuts, Raisins, Black raisins, Almonds, etc . This would keep you full and energetic. The intake can be repeated if the routine is very hectic and  energy requirements are on the higher side.

9) Beat that bloating with black tea - Black tea with Rock salt, roasted jira and Lemon would help get rid of the bloating that frequently happens during fasting! But remember to keep it less strong and not combine it with meals!

10) Got Sweet-tooth - Dont miss out on the Home made sweets! As they only would give you fullness but try them with a twist!

a) Lauki Halwa (with very little added sugar/ mishri) 
b) Rajgira halwa with less ghee and jaggery instead of sugar)
c) Green Papaya halwa (with less ghee and mishri)
d) Lauki kheer with no added sugar and add dates and dry fruits for garnishing)
e) Kheer (with Makhana, dry dates and dry fruits, no added sugar)
f) Kheer (with Green pumpkin, and a little mishri instead of sugar)
g) Dates barfi (Grated dates with roasted dry fruits

Hope this helps!
So stay Happy Stay Healthy and Keep glowing this festive season!