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.

ANTI- INFLAMMATORY DIET FOR ALLEVIATING BREAST DISCOMFORT

Breast discomfort is scary. Discomfort can happen before periods . It can happen during pregnancy. Not all discomfort is cancer but if you're experiencing breast discomfort, it's important to consult with a healthcare professional to determine the underlying cause. They can provide you with appropriate advice and guidance tailored to your specific situation. However, here are some general diet tips that may help reduce breast discomfort:

1. Reduce caffeine intake: Caffeine has been associated with breast pain and discomfort in some individuals. Try cutting back on coffee, tea, chocolate, and other caffeinated beverages and foods to see if it makes a difference.

2. Limit salt consumption: High sodium intake can lead to water retention and bloating, which may contribute to breast tenderness. Reduce your intake of processed foods, canned soups, and salty snacks.

3. Increase omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties that may help alleviate breast discomfort. Include foods rich in omega-3s, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, in your diet.

4. Consume a balanced diet: Eating a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can support overall health and potentially reduce breast discomfort.

5. Stay hydrated: Drinking an adequate amount of water can help maintain overall hydration and reduce water retention that may contribute to breast tenderness.

6. Consider vitamin E: Some studies suggest that vitamin E may help relieve breast pain. Include foods rich in vitamin E, such as almonds, sunflower seeds, spinach, and avocados, in your diet. However, consult your healthcare provider before taking any supplements.

7. Maintain a healthy weight: Excess body weight can contribute to hormonal imbalances, which may affect breast health. Aim for a healthy weight through a balanced diet and regular physical activity.

Remember, these tips are general suggestions and may not be suitable for everyone. It's essential to consult with a healthcare professional for personalized advice based on your specific needs and medical history.

About 90 percent of breast lumps are found not by doctors or nurses or mammograms but by women during their own breast self - exam. 

The best time to do the self exam is one week after your menstrual period begins. If the discomfort is still there- 

Always consult a surgeon for your breast problems.  They can only guide you . 

Strategies for Managing Excessive Belching: Dietary Approach

 Dietary modifications can play a significant role in managing belching caused by underlying digestive conditions. Here are a few examples of how specific dietary changes can help:

1. Gastroesophageal reflux disease (GERD): GERD is a condition where stomach acid flows back into the esophagus, leading to symptoms such as belching, heartburn, and regurgitation. Dietary modifications can help reduce belching by minimizing acid reflux. Recommendations may include:

   - Avoiding trigger foods: Certain foods, such as citrus fruits, tomatoes, chocolate, caffeine, spicy foods, and fatty or fried foods, can trigger acid reflux and belching. Limiting or avoiding these foods may help alleviate symptoms.

   - Portion control and eating habits: Consuming smaller, more frequent meals and avoiding lying down for at least a couple of hours after eating can help prevent excessive stomach pressure and reduce belching.

   - Avoiding late-night eating: Eating close to bedtime can worsen GERD symptoms. It's advisable to have your last meal or snack at least two to three hours before lying down.

2. Irritable bowel syndrome (IBS): IBS is a chronic condition characterized by abdominal pain, bloating, and changes in bowel habits. Belching can be a symptom associated with IBS. Dietary modifications for IBS may include:

   - Low-FODMAP diet: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are certain types of carbohydrates that can contribute to IBS symptoms, including belching. Following a low-FODMAP diet under the guidance of a healthcare professional or a qualified dietitian can help identify and eliminate trigger foods.

   - Gas-producing foods: Some individuals with IBS may be more sensitive to gas-producing foods, such as beans, lentils, onions, garlic, and carbonated beverages. Reducing or avoiding these foods can help manage belching.

   - Fiber intake: Increasing dietary fiber intake gradually and drinking plenty of fluids can help regulate bowel movements and reduce bloating, which may indirectly alleviate belching associated with IBS.

It's important to note that the dietary modifications for managing belching caused by underlying digestive conditions can vary depending on individual needs and tolerance. Working with a healthcare professional or a qualified dietitian who specializes in gastrointestinal health can provide personalized recommendations and guidance based on your specific condition.

Congratulations!! You are pregnant!!!

These words add colors to a woman's life. We are women of modern developed India and these types of words have taken a backseat in our life. We want to be better moms but before that we want to look glamorous, be career oriented,look for a suitable partner because after so many biases and restrictions we have educated ourselves.

India is changing positively since it got its Independence.Before independence,girls were married at an adolescent age, there were multiple births,infant and maternal mortality rate was too high.Family was not planned resulting in over population.Post independence, there is remarkable change.Technology has advanced giving more opportunities to women in every field and interesting part is that a women can conceive when she wants and by different scientific methods. It's true that technology can help in conceiving and at the time of birth of the child and during pregnancy as well but for a healthy offspring a healthy mother is needed rather a healthy womb is needed because the mother may deliver a child who might be a dignified personnel in the future. The health of women is so important for the nation. Care should be taken but not while pregnant but right from the beginning when that woman is in the adolescent stage.

According to the world health data" Indian females are malnourished".  An adolescent girl who is in middle school dreams to have a zero figure like a famous actress and starts crash dieting along with her middle aged mother who is more interested in having a nice figure. Both of them count calories, take supplements, various herbs , follow one day as cheat day, involve themselves in rigorous physical activity , and follow the recent health and diet trends. To be part of the society ,take a drink or two at social gatherings.  After these vigorous efforts,the increasing incidence of thyroid issues, obesity, vitamin D deficiency, type 2 diabetes, dysmenorrhea, polycystic ovarian disease , ovarian cysts, etc are of major concern.

Lifestyle changes and changes in food habits might help solve the problem and have a healthy womanhood starting from menarche to menopause.

Include rich sources of energy, protein, iron and calcium.

Do not include too many fast foods.

Whole cereals are far better than refined foods.

Avoid junk foods.

Include pulses, legumes, eggs, nuts, seeds such as sesame seeds , sunflower seeds, watermelon seeds, small fishes , low fat meats ,milk, milk products, dark green leafy vegetables and fruits in the diet. 

Too much processed foods,soft drinks,products containing high fructose corn syrup , some oils , and monosodium glutamate  harm the body.

Do not adopt extreme"diets" meant to reduce weight or build muscles. Such diets are usually useless and sometimes dangerous.

Avoid too much fat rich or sugar rich foods.

Alcohol,smoke,drugs,tobacco has only harmed the body. Avoid unhealthy style statements.

Some herbs can have side effects in later life. Avoid the use of unknown herbs and spices and never overuse any food items as a" health food".

Pills , shakes, drugs to beautify the body may have after effects so always consult a medical professional before starting these types of products.

Every woman is unique and her body's a blessing. Do not experiment with it. 

Fluctuations of weight harm the body . Enjoying a month with good foods and then going on a crash dieting leads to poor feminine health.

Along with food , sunlight, physical activity , proper lifestyle and emotional wellbeing is important  for all females.

It is doleful to see career women trying their best to plan for motherhood and getting success after considerable efforts. Proper health and nutritional care is important for an adolescent so that she can emerge into a healthy woman. Enjoy womanhood. !!!

India :It's varied food culture. 2. Wheat : The day starts with it.

Wheat was cultivated in India as early as 4000 -5000 years ago. In a predominantly rice eating country, wheat consumption has caught up well. Approximately 90 percent of wheat consumption of India is in the form of chapati. Since the rumour has been spread that rice is "fattening" , the consumption of wheat has increased.

Can we think of a world without wheat ?

Biscuits, bread ,muffins, cake , pastries, patties, khakras , theplas , bhaturas , naans , and lots more..

But most of these tasty biscuits, cakes are made from refined wheat flour and the nutrients are destroyed during processing.

The wheat grain is made up of Bran , Aleurone layer , Endosperm (Kernel), Germ (Embryo) , Scutellum.

Bran consists of cellulose and minerals. The cellulose is digested by animals but not by humans. It is helpful for constipation. But in some people it irritates the bowel and produces diarrhoea but ... the high phosphorus and phytate content of bran interferes with the absorption of calcium and iron.

Aleurone layer is rich in protein but it is removed during milling because it is firmly attached to the bran.

Endosperm (kernel) is rich in starch and proteins and when milled yields flour.

Germ (embryo ) is rich in proteins, fats , the fat soluble vitamin E And thiamine but usually removed in milling otherwise the fat in it rapidly turns the flour rancid.

Scutellum contains thiamine or vitamin B1 , thus it is important to preserve the scutellum in the flour .

In India and its neighbouring countries people prefer chapatis made by adding water to the wheat flour to form dough . The dough is made into small balls and flattened with a rolling pin and toasted on a heated pan . To what extent the protein and vitamin is destroyed is not known but is far better than the refined flour as it is stripped of all the nutrients except the carbohydrates. If the dough is prepared by adding whey water or milk the protein content can be restored and if veggies and pulses or legumes are added the vitamins and minerals can be taken care of.

The chapatis can be made into an interesting, delicious and nutritious meal .

The other wheat product used in India is wheat puffs , semolina or broken wheat and refined flour.

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.