YELLOW MUSTARD OIL :GOOD FOR DIGESTIVE HEALTH

 As an Indian, I love Indian food. The cooking oil used since ancient times is mustard oil. As a dietitian, I know the benefits of mustard oil. 

Yellow mustard seed oil offers several health benefits, including:

1. **Rich in Omega-3 Fatty Acids**: Supports heart health and reduces inflammation.

2. **Antimicrobial Properties**: Can help fight bacteria and fungi, promoting overall health.

3. **Digestive Aid**: Stimulates digestion and relieves constipation.

4. **Skin Health**: Moisturizes and may help treat skin conditions like eczema.

5. **Pain Relief**: Acts as a natural remedy for muscle and joint pain when used topically.

6. **Rich in Antioxidants**: Protects cells from damage and supports overall health.

7. **Boosts Metabolism**: May aid in weight management by increasing metabolic rate.

Incorporating yellow mustard seed oil into the diet or skincare routine can offer these potential health benefits.

Yellow mustard seed oil is milder and slightly sweet . It has a calming effect on the stomach. But it doesn't mean to have deep fried foods or reheating the oil . Measure the daily oil and fats consumption for healthy and better living.

#these are my studies and point of view.

Feeling low? Stressed? Anxious? Avoid these 13 food items to boost up your mood.

1. Fruit Juice- Drinking fruit juice is just drinking nutritious sugar water that can quickly hype you up --and bring you down just as fast. It can leave you hungry and angry - "hangry".
2. Regular Soda- It has blood spiking sugar with none of the nutrition. Sugar sweetened drinks like soda or cold drinks have a direct link to depression too.
3. Diet Soda- Diet soda may make you more depressed than regular soda and too much of caffeine that many soda have can be bad for anxiety, too.
4. White bread toast- The highly processed white flour quickly turns to blood sugar . That can cause energy spikes and crashes that can be bad for anxiety and depression.
5. 'Light' Dressing - The packaged ones have High fructose corn syrup and the sugar free ones have aspartame. Both are linked to anxiety and depression.
6. Ketchup - It contains lots of sugar and the lighter version have artificial sweeteners that could be linked to anxiety and depression.
7. Coffee- If you are not used to it, the caffeine in it can make you jittery and nervous.
8. Energy drinks- Can cause weird heart rhythms, anxiety and sleep issues because of the caffeine levels , sugars or artificial sweeteners.
9. Alcohol - Even a little can mess up your sleep which can raise anxiety and cause depression . Too much sleep can cause even more problems
10. Frosting- Partially hydrogenated oil is the culprit. It is also found in fried foods, pizza dough, cakes, cookies or biscuits and crackers.
    
11. Soy Sauce- It can cause anxiety and depression. It can also make feel sluggish and not at your best.
12. Processed foods- Contains sugar, salts, fats which lead to anxiety and depression.
13. Doughnuts- made up of wrong kind of fats and flour and added sugar

To feel better just steer clear of these foods. Eat whole fruits. Drink water. Use whole grain breads. read the labels. Use homemade chutneys. Eat good fats like fish, olive oil, nuts, avocados. 

These will definitely boost up your mood.

Crunching the Code: How Food Choices Impact Bruxism

Bruxism, the involuntary grinding or clenching of teeth, often occurs during sleep and can lead to various dental and health issues. While stress and anxiety are well-known triggers, diet can also play a significant role? Specific food choices can influence bruxism and provide tips for a diet that may help alleviate this condition.

## Understanding Bruxism

Before diving into dietary impacts, let’s briefly understand bruxism. This condition can cause tooth wear, jaw pain, and headaches. Factors contributing to bruxism include stress, sleep disorders, and, yes, dietary choices.

## The Connection Between Diet and Bruxism

### 1. **Caffeine and Bruxism**

Caffeine is a known stimulant found in coffee, tea, chocolate, and many soft drinks. Consuming high amounts of caffeine can increase anxiety and disrupt sleep, both of which may exacerbate bruxism.

**Tip:** Consider reducing caffeine intake, especially in the afternoon and evening, opt for herbal teas or decaffeinated beverages instead.

### 2. **Sugar and Processed Foods**

Foods high in sugar and refined carbohydrates can lead to inflammation and increased stress levels, potentially worsening bruxism symptoms. Processed foods often lack essential nutrients that help manage stress and promote relaxation.

**Tip:** Focus on whole foods such as fruits, vegetables, whole grains, and lean proteins. These foods provide vital nutrients that can help manage stress and reduce inflammation.

### 3. **Alcohol Consumption**

While alcohol may initially help you relax, it can disrupt sleep patterns and lead to increased teeth grinding during the night. Additionally, alcohol can dehydrate the body, which may increase muscle tension.

**Tip:** Limit alcohol intake, particularly in the evening. Try to replace alcoholic drinks with water or herbal infusions to stay hydrated.

### 4. **Magnesium-Rich Foods**


Magnesium plays a crucial role in muscle relaxation and stress reduction. A deficiency in magnesium may contribute to muscle tension, which can aggravate bruxism.

**Tip:** Include magnesium-rich foods in your diet, such as leafy greens, nuts, seeds, and whole grains. Consider snacks like almonds or pumpkin seeds for a healthy boost.

### 5. **Anti-Inflammatory Foods**

Chronic inflammation can exacerbate bruxism. Foods rich in omega-3 fatty acids, antioxidants, and other anti-inflammatory compounds can help reduce inflammation and improve overall health.

**Tip:** Incorporate foods such as fatty fish (like salmon), berries, turmeric, and leafy greens into your meals. These options can help combat inflammation and support a healthier body.

## Hydration Matters

Staying hydrated is essential for overall health and can help reduce muscle tension. Dehydration can lead to headaches and increased stress levels, which may worsen bruxism.

**Tip:** Aim to drink plenty of water throughout the day. Herbal teas can also be a great way to stay hydrated while promoting relaxation.

## Conclusion

While bruxism can be a complex condition influenced by various factors, your diet can play a vital role in managing it. By making mindful food choices and incorporating nutrient-rich options into your meals, you may help alleviate the symptoms of bruxism.

Remember, it’s always a good idea to consult with a healthcare professional or a dietitian for personalized advice. With the right approach, you can crunch the code on bruxism and enjoy a happier, healthier smile!
 

EAT YOUR WAY TO FASTER BRUISE HEALING

 I love gym, running, brisk walking, and many more physical activities. But at the end of the day , I end up having colorful blue , green, purple spots on my body. How many of you have these bruises on your body?

Here are some common misconceptions about bruises that I think are important to address:

1. **Bruises Always Indicate Serious Injury:** While severe bruising can be a sign of a more serious underlying injury, many minor bruises are simply the result of normal bumps and impacts in daily life. Not every bruise means something is broken or there is major trauma.

2. **Putting Butter on a Bruise Helps it Heal:** This is an old folk remedy, but applying butter or other greasy substances to a bruise does not actually help it heal faster. In fact, it can trap heat and bacteria and potentially make the injury worse.

3. **Bruises are Painful:** The pain associated with a bruise actually comes from the initial impact or injury, not the bruise itself. The discoloration and swelling is not inherently painful, though it may be tender to the touch.

4. **Bruises Always Turn Black and Blue:** While black and blue are common bruise colors, bruises can also appear red, pink, purple, yellow, or green depending on the stage of healing. The specific color does not necessarily indicate the severity of the injury.

5. **Massaging a Bruise Helps it Heal:** Gentle massage may help increase blood flow to the area, but vigorous massage can actually cause additional bleeding and prolong the healing process. It's best to avoid direct pressure on a new bruise.

6. **Putting Ice on a Bruise is Bad:** In fact, applying ice to a fresh bruise can help reduce swelling and inflammation, which promotes faster healing. Just be sure not to apply ice directly to the skin.

Addressing these common misconceptions can help people have a better understanding of what bruises are, how they form, and the best ways to care for them. This knowledge can lead to more appropriate treatment and speedier recovery.

# Understanding Bruises: A Quick Guide

Bruises, also known as contusions, are a common occurrence that most people will experience at some point in their lives. These discolored patches on the skin are the result of small blood vessels breaking under the surface, causing blood and other fluids to leak into the surrounding tissues.

There are a few key things to know about bruises:

**Causes:** Bruises are typically caused by some kind of impact or trauma to an area of the body. This could be from bumping into something, falling, or even intense physical activity. People with certain medical conditions or who are taking blood-thinning medications may also be more prone to bruising.

**Appearance:** Bruises often start out red or pink in color, then progress to shades of purple, blue, and finally yellow or green as the body reabsorbs the leaked blood. The size and shape of a bruise can provide clues about the cause, with larger or irregularly shaped bruises potentially indicating a more serious injury.

**Healing:** Most minor bruises will heal on their own within 2-4 weeks, as the body naturally reabsorbs the collected blood. Applying ice, keeping the area elevated, and avoiding activities that could further damage the area can help speed up the healing process.

**When to Seek Medical Attention:** While many bruises are nothing to worry about, some may require medical evaluation, especially if they are accompanied by severe pain, swelling, or difficulty moving the affected area. Seeking prompt treatment is important to rule out any underlying fractures or other serious injuries.

Understanding the basics of bruises can help people recognize when a bruise is normal and when it may be a sign of a more serious problem. Being proactive about caring for bruises can also promote faster and more complete healing.

Certainly, there are some foods that can help provide relief for bruises:

1. Pineapple: Pineapple contains an enzyme called bromelain, which has anti-inflammatory properties that can help reduce swelling and discoloration associated with bruises.

2. Citrus Fruits: Fruits like oranges, lemons, and limes are high in vitamin C, which supports collagen production and can aid in the healing process of bruised skin.

3. Leafy Greens: Vegetables like spinach, kale, and Swiss chard are rich in vitamins A and C, which can promote healing and reduce inflammation.

4. Ginger: This root contains compounds like gingerol that have anti-inflammatory effects, potentially helping to alleviate bruise-related pain and swelling.

5. Turmeric: The active compound in turmeric, curcumin, has strong anti-inflammatory properties that can help reduce the appearance and discomfort of bruises.

6. Berries: Fruits like blueberries, raspberries, and blackberries are high in antioxidants, which can support the body's natural healing process for bruises.

It's important to note that while these foods may provide some relief, they should not replace proper medical treatment if the bruising is severe or accompanied by other concerning symptoms. Consulting a healthcare professional is always recommended for any persistent or worrisome injuries.

THE CHEEKY DIET: HOW TO SLIM DOWN YOUR CHIPMUNK CHEEKS

 A few days ago a gentleman came to my diet clinic. He wanted to sell some gimmicky diet products. He referred to me as “Obese”. Obese , am I? He reminded me of my childhood. I was born a healthy child and matched the poem

“Rosy lips, teeth within, curly hair, skin so fair. Eyes that twinkle, oh so bright, cheeks that glow with pure delight….”

So what was the problem? I enjoyed my childhood with my cute face. But , I  was rejected from my first fitness center interview stating that I was overweight. OMG! I was only 48 kgs. I cannot change my round face and chubby cheeks which feels like 68 kgs.

In the second interview they confirmed me as a consultant dietitian but I have to hop on the weighing machine . 

But thanks to my knowledge on nutrition, I could work on my facial muscles for a healthy facial nutrition and have smooth wrinkle free skin. Now past 45 years of age, I am happy  with my cute smooth healthy cheeky, round  face which I inherited from my Granny.

I would like to share my “ cheeky diet “ with you. 

FACIAL NUTRITION-

Here are some dietary tips that may indirectly benefit your facial health and weight management:

1. Eat a variety of fruits and vegetables: Consumption of fruits and vegetables provides essential vitamins, minerals, and antioxidants that promote skin health. These nutrients can help maintain a healthy complexion and support collagen production, which keeps the skin firm.

2. Stay hydrated: Drinking an adequate amount of water is crucial for maintaining skin hydration and elasticity. It can also help flush out toxins from your body, which can indirectly contribute to healthy-looking skin.

3. Include healthy fats: Incorporate sources of healthy fats into your diet, such as avocados, nuts, seeds, and fatty fish like salmon. These foods contain omega-3 fatty acids, which are beneficial for skin health and can help reduce inflammation.

4. Limit sugary and processed foods: High sugar intake and processed foods can lead to inflammation and potentially contribute to skin problems like acne. Opt for whole foods and natural sweeteners in moderation.

5. Consume lean proteins: Including lean sources of protein like chicken, turkey, fish, tofu, dal, pulses and legumes in your diet can support the growth and repair of skin cells.

6. Avoid  alcohol and excessive caffeine: I do not consume alcohol but drink tea. I make sure to drink a glass of water whenever I drink tea .  Alcohol and excessive caffeine consumption in cola drinks, tea, coffee, and energy drinks can dehydrate the skin, leading to a dull complexion and potentially exacerbating the appearance of puffy cheeks.

7. Practice portion control: Controlling portion sizes and avoiding overeating can help manage your weight and prevent excess fat accumulation, including in the facial area.

8. Some exercise and yoga pose helps: Cheek puff exercise, Fish face exercise, Jaw release exercise, Simhasana, Matsyasana are some of the exercises which helps for strong facial muscles and supple skin.

Remember, facial features are influenced by various factors like genetics, bone structure, and overall body composition. While these dietary tips can contribute to overall health, it's important to consult  a  dietitian for personalized advice and guidance.

"Curb Bad Breath and Boost Your Confidence: A Comprehensive Guide to Conquering Halitosis"

 Halitosis, or bad breath, can be caused by various factors such as poor oral hygiene, certain foods, dental problems, dry mouth, and underlying medical conditions. While a healthy diet alone cannot completely eliminate halitosis, it can certainly help improve your breath. Here are some dietary tips that may help:

1. Stay hydrated: Drink plenty of water throughout the day to keep your mouth moist and prevent dry mouth, which can contribute to bad breath.

2. Increase your fiber intake: Include fiber-rich foods in your diet, such as fruits, vegetables, whole grains, and legumes. Fiber-rich foods can help stimulate saliva production, which can reduce bad breath by washing away bacteria and food particles.

3. Consume probiotic-rich foods: Probiotics are beneficial bacteria that can help improve digestion and reduce the growth of odor-causing bacteria in the mouth and gut. Include foods like yogurt, kefir, sauerkraut, and kimchi in your diet.

4. Limit sugary and acidic foods: Foods high in sugar and acids can contribute to the growth of bacteria in the mouth, leading to bad breath. Limit your intake of sugary snacks, sodas, and acidic foods like citrus fruits.

5. Eat crunchy fruits and vegetables: Chewing on crunchy fruits and vegetables like apples, carrots, and celery can help remove plaque and debris from your teeth, reducing the chances of bad breath.

6. Avoid strong-smelling foods: Certain foods like onions, garlic, and spicy dishes can leave a lingering odor in your mouth. Try to minimize their consumption, especially before social situations.

7. Include green tea: Green tea contains polyphenols that can help reduce bacteria in the mouth and freshen your breath. Drink a cup of unsweetened green tea after meals.

8. Fresh herbs and spices: Chewing on fresh herbs like parsley, mint, or cilantro can help mask bad breath temporarily. They also have antibacterial properties that can be beneficial.

Remember, maintaining good oral hygiene practices like brushing your teeth at least twice a day, flossing regularly, and visiting your dentist for routine check-ups are essential for combating halitosis. If bad breath persists despite dietary changes and oral hygiene, it's advisable to consult a healthcare professional to rule out any underlying medical conditions.

"Unmasking the Silent Killer : Understanding and Managing High Blood Pressure"

 Here are some tips for managing high blood pressure through diet changes:

1. Reduce Sodium Intake: Limiting sodium (salt) in your diet can help lower blood pressure. Avoid processed and packaged foods, as they tend to be high in sodium. Instead, focus on fresh, whole foods and use herbs and spices to add flavor to your meals.

2. Increase Potassium-Rich Foods: Potassium helps counteract the effects of sodium and can help lower blood pressure. Include potassium-rich foods like bananas, oranges, leafy greens, sweet potatoes, and tomatoes in your diet.

3. Adopt the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet is specifically designed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting saturated fats and added sugars.

4. Consume More Magnesium: Magnesium plays a role in regulating blood pressure. Include magnesium-rich foods like dark leafy greens, nuts, seeds, legumes, and whole grains in your diet.

5. Increase Fiber Intake: High-fiber foods such as fruits, vegetables, whole grains, and legumes can help lower blood pressure. Aim for at least 25-30 grams of fiber per day.

6. Limit Alcohol Consumption: Excessive alcohol intake can raise blood pressure. If you drink alcohol, do so in moderation. Men should limit themselves to two drinks per day, while women should limit themselves to one drink per day.

7. Control Portion Sizes: Overeating can contribute to high blood pressure. Be mindful of portion sizes and consider using smaller plates to help control your food intake.

8. Reduce Added Sugars: Consuming too much added sugar can contribute to high blood pressure. Limit your intake of sugary beverages, sweets, and processed foods.

9. Be Cautious with Caffeine: While the effect of caffeine on blood pressure can vary between individuals, it may cause a temporary increase in blood pressure. If you are sensitive to caffeine, consider reducing your intake or switching to decaffeinated options.

10. Monitor Your Weight: Maintaining a healthy weight can help manage high blood pressure. If you are overweight, even losing a small amount of weight can make a difference.

Remember, it's important to consult a qualified dietitian before making any significant changes to your diet, especially if you have any underlying health conditions. They can provide personalized guidance and ensure that your dietary changes align with your specific needs.