25 Oct 2016

Vitamin D - Part 1 (Co-authored by Jennifer Dhuri)


Vitamin D - The sunshine vitamin!

It is said that sunshine is the best medicine Have you thought why? 
Sunshine gives us vitamin D that helps maintain strong bones, but there's a lot more to Vitamin D than meets the eye. It is an often-overlooked, under-consumed nutrient that plays a major role in your overall health and performance.
Why are we getting to hear so much about vitamin D deficiency since past some time? And the duration and frequency of the discussions keep increasing day by day!
Well, According to a study in the Journal of Clinical Nutrition and Dietetics, 2015 about 75% to 100% Indians in various age groups of the population is deficient in vitamin D.

Lets start from the basicsVitamin D is a fat soluble vitamin which belongs to the  family i.e.: A, D, E, K. It is produced upon exposure to sunlight, with the help of your Skin, Liver, Kidneys and the Parathyroid gland. To get your daily dose of vitamin D - the best time is around sunrise till 2 hours later. After that, the sun could get harsh for your skin, but anytime sun exposure is better than having no sun exposure!

Probable causes of deficiency

1) Low dietary intake of vitamin D, calcium and vitamin C.

2) High fiber (especially in meal replacers) and phytate intake that depletes vitamin D levels,

3) Reduced exposure to sunlight (either due to not being in the sun or due to excessive use of sun-screen ( to look one tone brighter!), or umbrella to stay protected fom sun-tan, or due to ‘purdah’ or burqa’ practice,

4) Excess use of air-conditioners while in the office or while travelling, 

5) Zero or Low fat intake – as vitamin D is a fat soluble vitamin, lack of fat in the diet leads to less or no absorption of it from the diet,

6) Dark skin produces significantly lesser amount of vitamin D than fairer skin,

7) Lack of direct sunlight in population dense areas and lack of sunlight due to sun-films used in the cars and office windows,

8) More intake of Tea and Coffee which leads to decreased absorption of Calcium, Iron and vitamin D from the already low vitamin D diet,

9) Obesity - A study in The American Journal of Clinical Nutrition, found that vitamin D is less bioavailable in obese people,

10) Leaky Gut - Vitamin D is absorbed in the small intestine in the presence of fat. A leaky and inflamed gut, Crohn's disease, Irritable bowel syndrome or symptoms, Chronic constipation, Celiac disease and such intestinal disorders can interfere with absorption of vitamin D,

11) Genetics - Slight differences in genes, can impact the proteins and enzymes that help the body utilize vitamin D. These slight genetic differences have been linked to Hashimoto's and thyroid cancer.

12) Polycystic ovary syndrome (PCOS) & hypothyroidism.

13) Low 25OHD levels are associated with insulin resistance, ovulatory and menstrual irregularities, lower pregnancy success, hirsutism, hyperandrogenism, obesity and elevated cardiovascular disease risk factors in women!

14) Lack of physical activity – any physical activity when done is a good exercise for your bones, ligaments and cartilages. Decrease in amount of physical activity leads to stiffness of bones and hardening of ligaments & cartilages.

15) Crash dieting/ FAD diets and Self made diet plans – without knowing the consequences of following crazy diets, people put their bodies in a state of shock and then after some time they find out their bodies have become deficient in certain trace minerals and hence are deficient in vitamin D too!

This is also a reason as to why consulting a Diet consultant is so important!

16) Stress – Vitamin D is produced in the body and it looks for Vitamin D Receptors (VDR), without VDR’s vitamin D will not be utilized. Our body when in stress produces the hormone ‘Cortisol’ which depletes VDR capabilities in the body, hence making vitamin D unavailable to the body! 

This article has been co-authored by Jennifer Dhuri who runs a page - Jennifer's Nutrition and Diet Solutions (Jenniferdhuri@gmail.com)

In Part 2, we shall be discussing about the Symptoms, Fortification and Supplementation.



Eat Healthy, Stay Healthy, SHINE!


Nidhi Pandey
Fb - Nidhi Shukla Pandey
For Online Counselling - nidhi0583@gmail.com

Nidhi_iBranch@twitter.com
M - 8871443331, 07554233984

21 Oct 2016

Case study - Female 50+ Age

Hello Healthizens,

There are a few cases which need to be discussed either because of the carelessness that they exhibit related to their own lifestyle or routine.. or the precision with which they are keen on following their routine.


I got a client yesterday, and I was completely bowled over by her dedication to fitness and clean eating!

Here are the details

Female, Age - 50+, Looked Very happy and content and her reason to coming to me for consultation was to know and understand - What might be the probable flaw in her diet.. due to which she is not getting desired results.

Her routine - She gets up at 5:15 am. Drinks and eats a few things, goes for morning walk of 4 kms and then does yoga on her own for 1 hour.
Has a decent breakfast.
She has a sedentary Lifestyle and is a working professional.
She manages to squeeze in time to drink buttermilk 1 hour before Lunch.
Has a very balanced meal for Lunch.
After coming back home, and having her evening tea, goes for a relaxed fitness cum fun activity.
She tries to finish her dinner by 7:30 pm and Sleeps by 10 pm.
When asked about outings - I was happy to know that outings are not more than thrice a month and that too either buffet breakfast or Luncheons!
( I am always a fan of people who prefer Luncheons and Breakfasts and of course High Tea!)

I even happened to ask her

1) Why did you come for consultation before Diwali and that too when the festive and wedding season is approaching?
To which her response was - Since the festive season is coming, I want to know where all possibly could I go wrong and how would I maintain my stamina and energy levels during all this hustle bustle. Also I have a few weddings in the family, so I want to look even more toned with a clean skin tone!

This lady completely took me over by her dedication to Fitness.
It took me a few minutes to ponder over the contents of the daily diet and find out where exactly might be the flaw...
After a few minor corrections, I have advised her to come for a followup after some time.

A few things that keep ringing in my mind and she affirmed the fact, which inspired me to do this writeup are

1) There are NO EXCUSES TO STAY FIT! You sincerely need to make efforts and you need to be consistent with that!

2) There is no age limit to fitness - You can getup at any age and decide - Okay I have had enough of bed rest and sick leaves from my precious days of happiness, now I want to become fit!

This was my effort to make you motivated for at least the entire festive season!
EAT HEALTHY STAY HEALTHY SHINE!!


Nidhi Pandey
nidhi0583@gmail.com
Nidhi_iBranch@twitter.com

12 Oct 2016

Start a good routine TODAY!

Hello Healthizens,

Did you know...
A bad routine or
A Bad diet without exercise or
A good diet without exercise or
A bad diet with exercise
 could give you -
1) Low Hb levels,
2) Low serum calcium and magnesium,
3) Low bone density,
4) Vitamin b12 and D deficiency,
5)  Acidity and accompanied cardiac issues and blood pressure and diabetes issues,
6) Frequent headaches,
7) Painful cycles,
8) Irritability,
9) Ligament issues,
10) Back pain,
11) Frequent bouts of illness,
12) Severe mood swings,
13) Lethargy and exhaustion,
14) Constant craving for good food and rest
15) FAST AGEING of skin,  bone and joints and BRAIN TOO!!!
AND
this is just the tip of the ice-berg...
Stop thinking start doing..
Start a good routine for yourself and most importantly for your children. Consult a good dietitian today!

EAT HEALTHY,  STAY HEALTHY SHINE!

Nidhi Pandey
M 8871443331
Nidhi0583@gmail.com