Constipation!

1 in 5 Indians is silently living with Constipation

Most people ignore constipation leading to the accumulation of toxins in the body!

A thread 🧵on why regular dependency on laxative is not a solution,dietary&lifestyle changes to manage constipation

Lets go👇 🔸What is constipation?

Constipation is a condition in which a person has infrequent bowel movements. A person is considered to be constipated when bowel movements result in passage of small amounts of hard,dry stool,usually fewer than 3 times a week.

White sugar vs Brown sugar vs Jaggery-which one is better?

Sugar,brown sugar,jaggery different names of the same thing=SUGAR

Health conscious people switch to jaggery/brown sugar because it is "natural"

What is the truth?

A🧵on difference b/w them&which is a healthy option? 🍬Regular Sugar
Refined sugar is also made with sugarcane extracts or sugar beets, but undergoes several refining processes to produce white sugar.

🚨Proteins-The building block of the body!

An essential part of the diet,
Proteins are key structural components for your body.
They help your body repair cells and make new ones.

A thread🧵 on why proteins are important and the various sources of proteins

Lets go👇 What is protein?
Proteins are chains of amino acid(AA). Each protienmolecule usually comprises of a variety of AAs.The variety of AAs that a prot has to offer is what determines the superiority of the prot source

There are 3 groups of AAs
1.non-essential
2.essential
3.conditional

🚨Iron- An important mineral!

Iron is a key nutrient in the body
🩸Needed to make hemoglobin
🩸Strengthen the immune system
🩸Red blood cell production

Iron-deficiency anemia is the most common nutritional deficiency.

A thread🧵on the importance of iron&sources of iron👇 🩸Why Is Iron Intake Important?
➡️It’s primarily known for its role in creating hemoglobin, a protein in red blood cells that carries oxygen from the lungs to various other parts of the body

➡️It’s involved in the production of myoglobin,a protein that provides oxygen to muscles

Calcium!
Calcium is the most abundant mineral in our body .

99% of our body's calcium is found in bones . The remaining 1% is involved in muscle function.

A 🧵on why the body needs calcium, foods rich in calcium, the pros&cons of taking supplements

Let's go👇 ▶️Introduction
🔸Calcium is a mineral found in many foods. It is used by the body to build bones&keep bones&teeth strong

🔸Calcium has other roles in the body too:it helps muscles to contract,helps nerves to carry messages,cells to give of hormones&blood vessels to move blood

Hypoglycemia - Low blood sugar!

Hypoglycemia is common in people who have diabetes.

It can also sometimes affect people without diabetes.

Did you know dangerous levels of low blood glucose can lead to death?

A🧵 on what is hypoglycemia&the rule of 15 approach to manage it👇 ▶️Introduction
Hypoglycemia or low blood sugar occurs when the glucose concentration in the blood drops below normal, which can potentially harm the patients.

Intermittent Fasting(IF)!

What is IF? How does one go about it? Can everybody do it? What are the common mistakes to avoid while practicing IF?

Here’s a thread🧵on IF ,we’ll cover everything you need to know about this eating plan,& whether or not it’s right for you

Lets go👇 🔸What is Intermittent fasting?

▪️IF is not a diet, it’s a pattern of eating. An eating pattern that involves cycling between periods of eating &fasting for a specific period of time.

Magnesium!!

It is an essential micronutrient that plays a key role in many body processes, including muscle,nerve,bone health

A thread 🧵on the importance of Magnesium in our diet and sources of Magnesium

Let's go👇 🔸Why is magnesium important?
Magnesium is actually incredibly important for various bodily functions.

Over 300 enzymes use this essential micronutrient for important processes like synthesizing DNA, RNA, and proteins.

🚨TYPE 2 DIABETES MYTHS DEBUNKED!

Diabetes is a lifestyle disease in which the body cannot regulate the amount of glucose in the blood.

There are many popular myths about diabetes
🩺Is sugar intake the only reason for diabetes?
🩺Does a family history of diabetes, mean u will get diabetes?
🩺Should diabetics avoid fruits?

A thread🧵on several myths around diabetes?👇 🔸Myth#1:
I'm destined to have Diabetes,if I have a family history!

Fact:
There are various other factors that increase the risk other than family history Like
▪️Obesity
▪️Physical inactivity
▪️Unhealthy diet
▪️Prediabetes
▪️Gestational diabetes
▪️Stress
▪️Sleep pattern

🚨Pistachios-The nut that may slow the progression of diabetes?

Pistachios are versatile nuts that are packed with
🩺protein,
🩺healthy fats & fiber & also
🩺antioxidants.

Their green, purple hue is a result of the presence of anthocyanin& lutein, 2 powerful antioxidants!

A thread🧵on the benefits of Pistachios and why u should eat them regularly?👇 🔸 Antioxidants
The antioxidants present in pistachios are responsible for fighting off various disease states as well as the prevention of cell damage.

Pistachios, in particular, contain one of the highest amounts of antioxidants in comparison to other nuts.

Vitamin B12!

Vitamin B12 is one of the most important vitamins for good health.

It is a nutrient, that has an essential role in production of RBC’s,DNA synthesis&functioning of nervous system.

A Thread🧵on the importance of Vit B12,its sources&how to deal with its deficiency? 🔸Functions of Vitamin B12

1️⃣Synthesis of DNA – the vitamin influences cell division and blood formation

2️⃣Energy metabolism – B12 is vital for energy production in the mitochondria

🚨Breakfast-Fuel for your energetic day!

Breakfast provides the body & brain with fuel after an overnight fast

From,
🥘Boiled eggs/Omelet to,
🥘Idli Sambar to,
🥘Paneer Paratha to,
🥘Poha/Umpa,
Many breakfast choices are available

A thread🧵on simple healthy and nutritious breakfast choices that u can rotate everyday

Lets go👇 Breakfast must energize u for a busy day ahead!

Some key elements that u should try&include in ur BF
🔸Protein-eggs,paneer,curd
🔸Complex carbs-whole grain,millet,fruits,pulses
🔸Healthy fat-nuts&seeds
🔸Fibre-veg,whole grain
Eg of healthy BF👇

🚨Whey protein- A guide

Lack of proteins in our diet is a major problem we face,
Whey protein can be an excellent supplement along with natural protein sources.

What is Whey Protein?
Is it safe to consume?

A🧵on what is whey protein& should u include it in ur diet? ▶️What is whey protein?

🔸Whey protein is a natural component of milk. It is found only in milk. When milk is separated it forms curds which make paneer and it leaves behind a liquid.

🔸That liquid is whey protein which is further dehydrated to make a powder.

☕️☕️Should u drink Tea coffee right after you wake up?☕️☕️

No!

Plain water>Tea/Coffee

Caffeine on an empty stomach can irritate the intestinal lining &cause inflammation.

Do not have it on an empty stomach

Here are few reasons why 👇 1.When we wake up,our body is already acidic.

if you have caffeine first thing upon waking up,it makes digestive system all the more acidic

🥚🥚Are Eggs healthy? - the nutrition behind eggs!

Eggs are a good source of proteins for eggetarian/non-vegetarians.

Should u have egg whites or whole eggs?
🍳Is the Cholesterol in Eggs Unhealthy?

A thread🧵 on eggs to help you make an informed decision about adding eggs to your daily diet

Lets go👇 🍳The nutrition behind eggs
Let’s take a look at the nutrition behind one egg to get a quick overview of what nutrients you’ll find in eggs, this includes the whole egg (egg white and egg yolk).

🌞Vitamin D- The sunshine vitamin!🌞

Vitamin D is extremely important for ur overall health.

It is essential for one and all-
🧑‍🤝‍🧑Adults,
🧑‍🤝‍🧑 children &
🧑‍🤝‍🧑even-aged population

A thread 🧵on benefits of vitamin D, deficiencies caused by Lack of Vitamin D & methods to boost Vitamin D?

Lets go👇 🔸What is it?
Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone.

🚨Cholesterol!
Cholesterol is a type of waxy substance. It is a sterol, a type of lipid, made from part fat&protein

The body needs cholesterol to produce hormones and synthesize vit D

Cholesterol levels need to be monitored regularly

A thread🧵on cholesterol&management of high cholesterol?👇 🔸Cholesterol mainly comes from 2 sources:
1. The food that we eat (20%)
2. Produced by our own liver(80%)

Since cholesterol is not water soluble, the liver packages the cholesterol into tiny spheres called lipoproteins to be transported through blood.

🚨Uncontrolled Diabetes

Uncontrolled diabetes is a condition that occurs when blood sugar levels remain consistently high/low

It can lead to a number of health complications-heart disease,nerve damage,amputation&vision problem

A🧵on uncontrolled diabetes&it's complications 👇 ▶️What causes complications associated with diabetes?

➡️High sugar levels in your blood over a long period of time can seriously damage your blood vessels.

➡️If your blood vessels aren’t working properly, blood can’t travel to the parts of your body it needs to.

🚨Diabetes-The silent killer

India has the highest global prevalence of diabetes,with 212 million adults

Diabetes is a lifestyle disease that can cause blindness&leg amputation if not controlled

A🧵on what is diabetes,types of diabetes&lifestyle changes needed for diabetics👇 ▶️What is Diabetes?
As food is digested, it is broken down into glucose (also known as sugar), which provides energy and powers our cells.

Insulin, a hormone made in the pancreas, moves the glucose from the blood to the cells.

Carbohydrates & Diabetes
Carbohydrates play a significant role in controlling blood sugar levels.

The relationship between carbohydrates & diabetes is crucial,as carb intake directly affects blood sugar levels.

Here's a complete guide on carbohydrates 👇 ▶️Facts about carbs:

1. Carbs are the body’s preferred,primary source of energy.

2. Carbs are the fuel source for your brain.which is why when people go on a no-carb diets they’re irritable. Their moods completely change because their brains do not get the energy it requires.

Understanding Belly fat !

Excess belly fat has been linked to essentially every chronic lifestyle disease like heart disease,diabetes

Which means that reducing belly fat is one of the best things u can do for good health.

Here's a simple guide👇 ▶️ Introduction

Not all fat is created equal!!

There are 5 types of fat in the human body:

➡️ Essential Fat
➡️ Visceral Fat
➡️Subcutaneous Fat
➡️Brown Adipose Tissue (BAT)
➡️Intramuscular Triglycerides

Visceral fat = belly fat