Sun-kissed to Sun-Blissed: Nutritional Secrets to Soothe Your Skin

 

☀️ Sunburn: More Than Just a Summer Tan

As temperatures rise and outdoor activities increase, protecting our skin becomes more important than ever. Sunburn is a form of skin damage caused by excessive exposure to the sun's ultraviolet (UV) rays. While many people consider it a temporary inconvenience, repeated sunburns can have long-term effects on skin health.

Sunburn typically causes redness, pain, warmth, tenderness, and sometimes swelling or peeling of the skin. In severe cases, it may lead to blistering, dehydration, fever, or chills. People with fair skin, those who spend long hours outdoors, and individuals who do not use adequate sun protection are at greater risk.

Prevention is the best approach. Wearing protective clothing, seeking shade during peak sunlight hours, staying hydrated, and applying a broad-spectrum sunscreen with adequate SPF can help protect the skin from harmful UV rays.

Nutrition also plays a supportive role in skin health. Consuming foods rich in antioxidants, vitamins A, C, and E, and maintaining good hydration may help the skin defend itself against oxidative stress caused by sun exposure.

In this blog, we will discuss the causes, symptoms, treatment, prevention strategies, and dietary recommendations that can help protect your skin and promote recovery from sunburn.

Sunburn isn’t “just redness.” It’s a skin injury caused by excess ultraviolet (UV) radiation—most often UVB—that damages skin cells and triggers inflammation. With the right food and hydration approach, you can support recovery, reduce inflammatory burden, and lower the chance of complications.

When to seek medical care: blistering burns over large areas, fever/chills, severe pain, dizziness, signs of dehydration (very low urine, confusion), or if symptoms worsen after 24 hours.

Mechanisms: How sunburn happens

Sunburn occurs when UV radiation overwhelms skin’s natural defense and causes cellular damage:

- DNA damage:  UVB radiation causes direct DNA injury in skin cells.

- Inflammation response: damaged cells release inflammatory mediators (cytokines), increasing redness, heat, and pain.

- Oxidative stress: UV triggers formation of reactive oxygen species (ROS), contributing to cell injury and impaired repair.

- Barrier disruption: the outer skin layer gets irritated and becomes less effective, increasing dryness and peeling.

Sunburn is an inflammatory injury + oxidative stress event—nutrition can help the body repair and recover.

Etiology: Why some people burn more than others

Sunburn risk depends on the combination of UV exposure and individual susceptibility:

Major causes / risk factors

- Unprotected sun exposure (especially midday hours)

- Skipping sunscreen or using too little, or reapplying too late

- High UV index conditions: clear skies, high altitude, reflective surfaces (water/sand)

- Tanning behavior: “I’ll just get used to it” increases burn risk

- Skin photo type : fair skin burns more easily; darker skin burns too, but risk is lower

- Medications and photosensitivity: some antibiotics (certain types), acne medications, diuretics, and some herbal supplements can increase sensitivity

- Recent exfoliation/irritating skincare that weakens the barrier

Dietetic management: What to eat for sunburn recovery

Food won’t reverse UV damage instantly, but it can support:

- skin repair (protein + key micronutrients)

- reduced inflammation (antioxidants + omega-3s)

- hydration (fluids + electrolytes)

- comfort (anti-irritant, easy-to-digest meals)

 A) Hydration + electrolytes (first priority)

Sunburn increases fluid loss through damaged barrier and inflammation.  

Guideline:

- Drink water regularly

- Include electrolytes via: soups, coconut water (if tolerated), curd/buttermilk, oral rehydration solutions when needed

- Prefer cool/room-temperature fluids; avoid very acidic drinks if they worsen irritation

B) Anti-inflammatory proteins for repair

Protein provides amino acids needed for tissue rebuilding.

Choose: dal/rajma/chole, eggs, fish/chicken, paneer/tofu, curd (if tolerated).

Practical tip: include protein at each main meal while recovery is happening.

 C) Antioxidant-rich foods (fight oxidative stress)

Look for “color on the plate”:

- Vitamin C: amla, guava, oranges, lemon (if it doesn’t irritate you)

- Vitamin E: nuts, seeds, avocado, vegetable oils in moderate amounts

- Carotenoids: carrots, pumpkin, sweet potato, tomatoes

- Polyphenols: berries (when available), pomegranate, green tea (if tolerated)

Clinical-friendly approach: aim for 2–3 different colored fruits/vegetables daily during recovery.

 D) Omega-3 fats to modulate inflammation

Include 3–4 times/week:

- Ground flaxseed or chia seeds (start small)

- Walnuts

- Fatty fish if you eat non-veg

 E) Keep meals gentle

If you feel heat, nausea, or reduced appetite:

- Choose soft, easily digestible options: khichdi, soups, curd-based meals (if tolerated), oats porridge

- Avoid heavy, fried, and very spicy meals that can worsen discomfort for some people

Foods to prioritize (sunburn “recovery list”)

Here’s a simple clinical recovery checklist:

Hydration & electrolytes

- Water + soups

- Buttermilk/curd (if tolerated)

- Coconut water (moderation, if it suits you)

Repair support

- Dal, chana, rajma, eggs, fish, paneer/tofu

Antioxidants

- Amla, guava, citrus (only if tolerated)

- Leafy greens (palak/methi)

- Carrot/pumpkin/sweet potato

- Tomato (if it suits your digestion)

Anti-inflammatory fats

- Flaxseed/Chia

- Walnuts

- Olive/mustard oil in appropriate portions

Prevention: Diet can’t replace sunscreen—but it can help

Prevention is primarily UV protection, but nutrition supports skin resilience.

A) Food-based support for sun resilience

- Regular antioxidant intake (fruits/vegetables)

- Omega-3 sources consistently (not just during burns)

- Adequate protein year-round (skin repair capacity)

B) Smart sun habits (most important)

- Use sunscreen with adequate SPF and reapply every 2 hours (or after swimming/sweating)

- Wear protective clothing/hat, use shade

- Avoid peak UV hours when possible

Supplements and “sun tan foods” are not a substitute for sunscreen. If you consider supplements, do it with guidance, especially if you have medical conditions or take medications.

Dietary guidelines by timing (practical approach)

 During the first 24 hours after sunburn

- Hydrate + electrolytes

- Focus on soft, antioxidant-rich meals

- Add protein with each main meal

- Avoid alcohol; reduce caffeine if it worsens dehydration

 Days 2–5 (peeling phase)

- Increase hydration

- Continue protein + antioxidant foods

- Include vitamin-rich fruits/veg and healthy fats for barrier support

- If appetite is low, smaller frequent meals

Sample “Sunburn Recovery Day” (Indian-friendly)

Breakfast:  

- Oats porridge + fruit (banana/guava if tolerated)

Mid-morning: 

- Coconut water or buttermilk

Lunch:  

- Moong dal khichdi + cooked vegetables (lauki/pumpkin) + curd (optional)

Evening snack: 

- Roasted chana or a small handful of nuts + warm water

Dinner: 

- Palak/tofu/paneer or dal + rice/roti (keep it mild) + soup or salad (non-spicy)

When diet needs extra caution

- If you have kidney disease, limit certain electrolytes and protein targets—follow your clinician’s advice.

- If you have GERD, citrus/lemon may irritate—choose vitamin C from amla or other options.

- If you take photosensitizing medications, prevention needs extra attention.

Conclusion: Sunburn recovery is “repair + hydration + antioxidant support”

Sunburn is a real skin injury driven by UV damage, inflammation, and oxidative stress. A recovery-focused diet from Be Fit Diet Clinic means:

- Hydrate and replenish electrolytes

- Prioritize protein for repair

-Increase antioxidant-rich foods

- Include omega-3 fats

- Keep meals gentle and symptom-friendly

Quick questions (so we can personalize)

1) Is the sunburn mild redness or blistering?  

2) Any symptoms like fever, dizziness, severe swelling, or trouble swallowing?  

3) Is your diet vegetarian or non-vegetarian?  

Answer these and I’ll suggest a personalized “recovery meal plan” style guide you can follow at home.

Healthy skin is not just about appearance—it's an important part of your overall well-being. Protect it today for a healthier tomorrow. ☀️💛

Disclaimer
The information provided in this blog is intended for educational and informational purposes only and should not be considered medical advice. The content reflects general nutrition and health recommendations and may not be suitable for everyone. Individual health conditions, medications, allergies, and nutritional requirements can vary significantly.
Always consult your physician, registered dietitian, or other qualified healthcare professional before making any changes to your diet, lifestyle, supplements, or treatment plan. The author and Be Fit Diet Clinic are not responsible for any adverse effects, losses, or consequences resulting from the use of information presented in this blog.
If you are experiencing a medical emergency or severe symptoms, seek immediate medical attention.
"This article is authored by Mallika Majumdar, Consultant Dietitian, Be Fit Diet Clinic."

Triglycerides Explained (and What to Do If Yours Are High)

"High triglycerides don’t always cause symptoms, but they can affect your heart and metabolic health. Here’s a simple guide to what they are, why they rise, and practical steps you can start today."

If your lab results showed higher-than-usual triglycerides, you’re not alone—and you’re not “stuck with it.” Triglycerides are a blood fat that can rise when your body is dealing with factors like added sugar, refined carbs, insulin resistance, excess calories, alcohol, or low activity. The good news? With the right nutrition plan, movement, and a few targeted habit swaps, triglycerides often improve—sometimes faster than people expect.

At Be Fit Diet Clinic, we see it all the time: someone gets their bloodwork back, and triglycerides are either flagged as “high” or “borderline.” That can feel scary—especially because triglycerides aren’t as well-known as cholesterol.

The good news? High triglycerides are often fixable with the right nutrition strategy, movement, and by addressing the root causes (like blood sugar swings or alcohol intake). Let’s break it down clearly—and talk about what to do next.

What Are Triglycerides?

Triglycerides are a type of fat found in your bloodstream.  After you eat—especially after meals high in carbohydrates—your body converts extra energy into triglycerides. They circulate in your blood and are used later for energy.

They’re normal to have. The problem is when triglycerides stay too high, especially over time.

Why High Triglycerides Matter?

High triglycerides can be a sign that your body is struggling with how it processes sugar and fats, often linked to:

- insulin resistance / prediabetes

- excess weight (especially around the midsection)

- less-than-ideal dietary patterns (more added sugar/refined carbs)

- inactivity

- genetics and certain medical conditions

When triglycerides are very high, they also increase risk for pancreatitis, which is why very elevated results should not be ignored.

What Numbers Count as “High”?

Lab ranges can vary slightly, but commonly used guidelines are:

- Normal: < 150 mg/dL  

- Borderline high: 150–199 mg/dL  

- High: 200–499 mg/dL  

- Very high: ≥ 500 mg/dL  

If you’re ≥ 500 mg/dL, it’s especially important to work with your clinician promptly.

"(If you want, paste your triglyceride number and whether your test was fasting or non-fasting, and I’ll help you interpret the “what next” steps.)"

Common Reasons Triglycerides Go Up

Here are the most frequent drivers we see in general wellness practice:

1) Too much added sugar (especially drinks)

Sugary beverages, sweet coffee drinks, juice, soda—these can raise triglycerides quickly.

2) Refined carbs

White bread, pastries, chips, many packaged snacks, and large portions of rice/pasta can push triglycerides up—particularly if you’re also dealing with insulin resistance.

3) Alcohol

Alcohol is a big one. For some people, cutting alcohol can dramatically improve triglycerides.

4) Weight gain and inactivity

Even if you don’t feel “unhealthy,” low activity and excess body fat can affect how your body handles carbs and fats.

5) Certain medical conditions or medications

Examples include hypothyroidism, uncontrolled diabetes, and some medications. If lifestyle changes aren’t moving the needle, it’s worth checking these.

6) Genetics

Some people are simply predisposed to higher triglycerides—still workable, but often needs a more structured plan.

The Be Fit Diet Clinic Approach: What To Do If Yours Are High

Instead of quick fixes, we focus on **repeatable habits** that lower triglycerides by improving blood sugar stability, reducing excess calorie/sugar load, and supporting metabolic health.

Here’s your practical plan:

Step 1: Reduce Added Sugar and Refined Carbs 

You don’t have to eliminate carbs forever—but we do aim to reduce the types and timing that spike triglycerides.

Start with these swaps:

- Choose water, sparkling water, or unsweetened drinks instead of soda/juice

- Cut back on desserts and “treat snacks” most days

- Replace white refined carbs more often with whole-food options

Simple rule: 

If it’s sugary or highly processed, treat it as occasional—not daily.

Step 2: Build Meals That Stabilize Blood Sugar

A great triglyceride-lowering meal usually includes:

- Protein (chicken, fish, eggs, Greek yogurt, tofu, lean meats)

- Non-starchy vegetables (salad, broccoli, peppers, green beans)

- Healthy fats (olive oil, avocado, nuts, seeds)

- Carbs in controlled portions (especially whole grains/beans when appropriate)

This helps your body avoid big sugar swings—which often drive triglycerides higher.

Step 3: Move Your Body (Consistency Wins)

You don’t need extreme workouts. What matters is regular movement.

Targets we love for triglycerides:

- 20–30 minutes of brisk walking most days

- Strength training 2–3x/week (build muscle = better glucose handling)

- If you sit a lot: take short movement breaks after meals (even 5–10 minutes helps)

Step 4: Limit or Eliminate Alcohol (If Triglycerides Are Elevated)

If your labs are high, alcohol can keep triglycerides from improving.

At minimum, discuss with your provider whether to reduce significantly or pause temporarily while you work on your plan.

Step 5: Check Related Health Markers

Triglycerides are often connected to other factors. Ask your clinician about:

- A1C or fasting glucose

- HDL and LDL cholesterol

- Thyroid function (TSH)

- Liver enzymes (sometimes reflect metabolic strain)

This helps tailor the plan instead of guessing.

Step 6: Retest on a Schedule

Your clinician will recommend when to recheck labs. At Be Fit Diet Clinic, we typically think in terms of a 4–12 week window to see meaningful change—depending on your baseline and lifestyle consistency.

What to Eat: Easy Meal Ideas (Wellness-Friendly)

Here are a few “starter” options that work well for triglycerides:

- Breakfast: plain Greek yogurt + berries + chia/flax (skip added sugar)

- Lunch: grilled chicken or tofu bowl + big salad + olive oil dressing

- Snack: nuts + an apple OR cottage cheese OR hummus + veggies

- Dinner: salmon (or lean protein) + roasted vegetables + a smaller portion of whole grains/beans

- Treat option: fruit, a small portion of dark chocolate, or a planned dessert (not daily sugar grazing)

When You Should Seek Medical Help Quickly

If triglycerides are very high (especially ≥ 500 mg/dL) or you have symptoms like severe upper abdominal pain, nausea/vomiting, or feeling very unwell, contact a medical professional promptly.

This is one of those times where “wait and see” isn’t ideal.

Bottom Line

High triglycerides usually reflect how your body is handling sugar and fats, and the most effective solutions are often:

- cutting added sugar and refined carbs,

- balancing meals with protein + fiber + healthy fats,

- moving consistently,

- and limiting alcohol if applicable.

At Be Fit Diet Clinic, we focus on building a plan you can actually stick to—because sustainable habits are what lower triglycerides long term.

Your next lab result can look different—let’s make it happen.” 

Kalpa vriksha aka COCONUT "Tree that provides the necessities of life"

Coconut tree is "kalpavriksha ", worshipped since time immemorial. Kalp vriksha means the tree that provides the necessity of life. Found in the coastal areas of India, the whole tree gives its parts to fulfil the human requirements. Fresh coconut water quenches the thirst of the people living in the sea shores. The fresh coconut provides sufficient energy to curb the hunger. The leaves, coir , etc are used for various purposes. Therefore it is offered to God. Without it the religious ceremonies are incomplete. Fishermen offer coconut to the sea to celebrate the beginning of the new fishing season. Coconut is placed over the opening of the pot to represent a womb in weddings. Its offered to God before any new initiative .

The grated fresh coconut is used in the preparation of puddings, sweets , curries and chutneys.

Coconut water is a mild diuretic, with honey it is a tonic. It is good for urinary disease, nervousness and fatigue.

A mature coconut may yield upto 225 gms of kernel supplying about 1000 kcal.

A tender coconut yields 500 to 900 ml water. It is the safest and sterile drink as it is not likely to be contaminated with pathogens. During the second world war, coconut water was used as intravenous fluid.

The pH of coconut water is 5.6 and the nutrients present are glucose, fructose, inulin , proteins, potassium, sodium, calcium, magnesium, chloride, phosphate and sulphate.

Typhoid fever and other salmonella infections have been traced occasionally to desiccated coconut. Dried kernels are less likely to be contaminated.

Dried coconut contains about 70% oil. It is easily digested. It is extensively used in the preparation of vegetable ghee and margarine. Unlike other oils, coconut oil is poor in unsaturated acids. Oleic and linoleic acids are present only to the extent of about 9 per cent. The remaining 91 percent is saturated fatty acids characterised by the presence of a high percentage of lauric and myristic acids.

Coconut cake is a byproduct of the coconut oil industry. It provides a nutritious mash for feeding milch cows to increase the quantity and nutritive value of milk.

Coconut sap or juice is obtained by tapping or cutting the stalk of the young flower bunches of coconut. The main constituent of the fresh juice is sucrose. It is rich in ascorbic acid. The juice in the fresh state is sweet toddy or neera.

Make a natural coloured lip gloss by mixing coconut oil, almond oil , beeswax, cocoa butter , and red food colouring.

Apply moisturiser made of coconut oil. It is a superb moisturiser for dry skin and mature skin. Coconut milk is a good soak up moisturising lotion.

Coconut may cause allergies.

Eat coconut in moderation, it is rich in energy. Drink coconut water to hydrate yourself but like all the food it has to be consumed in moderation. Drinking coconut water after sunset might increase water retention creating a feeling of heaviness. Enjoy eating coconut chutney, nariyal ladoo , daab chingri , etc but too much of it might help in weight gain .

The Repair Kitchen: Diet Tips for Scars

 

Scars are your body’s way of repairing itself after injury—whether it’s from acne, surgery, burns, wounds, or even stretch marks. While we can’t “erase” scars with food alone, the right nutrition can support faster healing, reduce inflammation, and improve skin quality over time.

At Be Fit Diet Clinic, we focus on what’s practical and healing-friendly: cozy meals that give your skin what it needs to repair from the inside.

What helps scars heal (food-wise)?

Scar healing is a nutrition-dependent process. Key support includes:

- Protein (for tissue repair)

- Vitamin C (for collagen formation)

- Zinc and vitamin A/E (for skin regeneration)

- Omega-3 fats (for inflammation control)

- Hydration + antioxidants (for healthier skin tone and recovery)

The Be Fit “Repair Plate” (simple rule)

For most meals during scar recovery, aim for:

- Protein: dal, rajma, chana, eggs, fish, chicken, paneer/tofu

- Color: 1–2 servings of vegetables or fruit (especially vitamin C rich)

- Healthy fats: nuts/seeds, olive oil, ghee in portions, fatty fish (if you eat)

- Smart carbs: whole grains/roti/millets to keep energy steady for healing

Best foods for scars (and how to use them)

1) Protein: the building blocks

If your body is repairing, it needs amino acids.

Great options (Indian-friendly):

- Dal, rajma, chole, moong

- Paneer/tofu

- Eggs / chicken / fish (if you eat non-veg)

How to include:

Add protein to every main meal—don’t rely on snacks.

2) Vitamin C: collagen’s helper

Vitamin C helps your body form collagen, which is crucial for skin repair.

Try daily:

- Amla (excellent)

- Guava, oranges, lemon

- Bell peppers/ Capsicum (if available)

- Tomatoes

Cozy idea:

Amla/lemon water (as per your tolerance) + a balanced breakfast.

3) Zinc: supports wound healing

Zinc supports skin recovery and immune function.

Food sources:

- Pumpkin seeds

- Chana, rajma

- Eggs

- Milk/curd (if you tolerate dairy)

- Whole grains

Tip: If you’re eating more fiber/plant protein, aim for consistent intake rather than “one day only.”

4) Omega-3 fats: calmer inflammation

Chronic inflammation can affect how skin heals and looks over time.

Include 3–4 times/week:

- Flaxseed (ground) in oats/curd

- Chia seeds (soaked)

- Walnuts

- Fatty fish if you eat it (salmon/sardines/mackerel)

Quick addition:

Add 1 tbsp ground flax to khichdi/oats/curd.

5) Antioxidants + hydration: for smoother recovery

Antioxidants help fight oxidative stress; hydration supports elasticity and overall skin function.

Choose:

- Colorful veggies (carrot, beet, spinach, methi)

- Fruits like pomegranate, berries (when available)

- Plenty of water

Simple goal:  

Keep water consistent across the day (not just at night).

“Repair Kitchen” meal ideas (ready to rotate)

Breakfast (choose 1)

- Oats + chia/flax + fruit

- Moong dal cheela + curd

- Idli/dosa with protein sides (dal/sambar)

Lunch (choose 1)

- Dal + roti + sabzi + salad

- Rajma/chole + brown rice/millet roti + veggies

- Quinoa or khichdi + curd + seasonal vegetables

Dinner (choose 1)

- Vegetable soup + paneer/tofu/egg

- Palak dal + roti + sautéed veggies

- Stir-fried veggies + protein bowl

Snacks (choose 1–2)

- Roasted chana

- Greek yogurt/curd (if tolerated)

- Nuts (small handful)

- Fruit + seeds (amla/guava/orange + a few pumpkin seeds)

Foods to limit during healing

You don’t need to be strict forever—just be mindful:

- High-sugar snacks/drinks (can worsen inflammation and acne)

- Ultra-processed foods (low nutrient density)

- Very frequent fried/fast foods

- Excess alcohol (if applicable)

- If scars are acne-related, many people do better reducing high-glycemic foods (sweets, sugary cereals, refined carbs)

(We customize this based on your skin type and triggers.)

If your scar is from a wound/burn/surgery: one extra note

If you’re dealing with a recent wound or surgery site, follow your doctor’s instructions. Nutrition support is helpful—but healing also depends on treatment, dressing care, and overall medical management.

A 7-day “Repair Kitchen” starter plan (easy version)

Day 1: Moong dal khichdi + curd + amla  

Day 2: Oats + ground flax + fruit (guava/orange)  

Day 3: Rajma + roti + spinach sabzi  

Day 4: Vegetable soup + paneer/tofu + salad  

Day 5: Chole + millet roti + roasted veggies  

Day 6: Dal + stir-fried methi/capsicum + pumpkin seed snack  

Day 7: Eggs/fish/tofu curry + roti + tomato-based sabzi  

How Be Fit Diet Clinic can personalize your scar-recovery plan

Scars look different for everyone—so your diet should be, too. At Be Fit Diet Clinic, we can tailor nutrition based on:

- What kind of scarring you have (acne scars, surgical scars, burns, stretch marks)

- Your goals (faster healing vs. improved skin texture)

- Any conditions (PCOS, diabetes, thyroid issues, iron/B12/Vit D deficiency)

- Food preferences (veg/non-veg, dairy tolerance)

#these are my opinion, individual results may vary. the diet should be based on clinical, physiological, biochemical and medical parameters of an individual

ARE THE PRESCHOOLERS GETTING ENOUGH NUTRIENTS ?

In modern India , we have improved. We have improved in food imports and exports , food packaging, food marketing, food supplements and we have improved as a consumer. The packaging is so attractive that we can't resist buying those things. The amazing facts are our generation alpha is the most smarter generation. They watch kids channels, they know each and every advertisement, they shop in the shopping malls and they can fill the carts with all their stuff. Parents are amused. If they don't buy those things , the child will show his best tantrums to annoy the parents .

Earlier the children used to suffer from Protein Energy Malnutrition because there was not enough to eat. Nowadays the children suffer from the same problem because they have surplus products to eat. There is a lack of proper food but a surplus quantity of  readymade foods.

The problem is same as post independence, not only PROTEIN ENERGY MALNUTRITION but MALNUTRITION of vitamin B ,vitamin A ,vitamin C, vitamin D,iron , calcium, minerals.

Malnutrition comprises both undernutrition or overnutrition.

Effect of malnutrition on our Defence Mechanisms

Children mostly suffer from colds and coughs. Antibody formation is low in deficiencies of protein , pyridoxine, pantothenic acid and multiple factors associated with a grossly inadequate diet.

Deficiencies of vitamin A , ascorbic acid , pyridoxine, folic acid , thiamine and riboflavin reduce the activity of phagocytes( cells that protect the body by ingesting bacteria, foreign particles, dead cells).

Changes in the normal intestinal flora induced by diet can influence susceptibility to some intestinal pathogens.

Lysozymes which can destroy pathogenic microorganisms are excreted in tears and sweat. It can reduce vitamin A deficiency. Pantothenic acid deficiency reduces the content of properdin (euglobulin).

Effect of infection on nutritional status

When a child is sick , there is loss of appetite and dislike and even intolerance to  food. Fever increases the basal metabolic rate and the total calorie requirement. A common faulty habit is to avoid milk or dal and  to feed starchy food. Gross underfeeding leads to protein calorie malnutrition in children.

Infections lead to negative nitrogen balance due to increased  nitrogen excretion in the urine. Negative nitrogen balance occurs in common colds, fever, tuberculosis, rheumatoid arthritis, pneumonia, measles, chicken pox , etc. Tonsillitis, staphylococcal abscesses also increase urinary nitrogen. Absorption of protein is affected in diarrhoeal disease. Frequent infection results in continuous protein deficiency.

Blood levels of vitamin A are reduced in several infections. Diarrhoea interfere with the absorption of vitamin B.

Diarrhoeal disease interferes in the absorption of dietary minerals and causes losses of sodium, potassium chloride, calcium and phosphate from the body.

Absorption of fat is also decreased in intestinal infections which provoke diarrhoea.

Reduction of blood glucose levels has been reported in many infections.

Frequent occurrence of infectious disease affects adversely the growth rate of children

The behaviour and learning pattern is also affected due to malnutrition.

Food cannot be substituted for supplements, pills and shakes. Follow a healthy eating pattern with your child to inculcate the habit of healthy eating and to avoid overnutrition and undernutrition. The child should realise the pros and cons of all the foods. They will definitely understand after all they are generation alpha.

CARDAMOM :The queen of spices

Indians love get-togethers. And get-together means good food. We have a tradition of offering cardamom, fennel , betel leaf or betel nut to our guests after the meal is over.

Offering cardamom has a reason.

The chewing of this spice masks bad breath and prevents dental decay. It also helps to digest the food.

It's an important Indian spice

Two distinct varieties of cardamom are used. The small or green and the big or the black one. The minor variety constitutes the second most important spice of India and is known as the "queen of spices" coming next to pepper. India is the major cardamom producing country in the world.

It has a pleasant aroma and a characteristic pungent taste.

Different systems of medicine employ cardamom for the cure of many human disorders.

Small cardamom may be beneficial for people suffering from Ischaemic Heart Disease 

It helps to fight heartburn, intestinal spasms , irritable bowel syndrome, constipation, diarrhoea , liver and gallbladder complaints and loss of appetite. It has a carminative effect so helps in digestion.

It also cures the common cold, just add to your regular tea. It cures bronchitis, cough , sore mouth, throat infections, epilepsy, headache, high blood pressure, urinary problems.

So add cardamom to your regular routine, you can have it after a heavy meal as a mouth freshener. or add to your Indian food like curries , pulao , tea , etc but keep the amount moderate. Overdose of any food item is harmful for health

LONG PEPPER : A part of Indian Garam Masala

We Indians are too spicy. We not only use round black pepper , we use long pepper.

It is cultivated in India to a limited extent. It contains alkaloids having a pungent pepper like taste and produces marked salivation and numbness of the mouth.The pharmacological effects are probably due to the alkaloids. It has volatile and fatty oils, resins , gum , starch and some inorganic matter. It contains an essential oil with a spicy odour resembling that of pepper and ginger oils.

It has therapeutic effects-

It is prescribed for bronchitis , cough , inflammation of the throat , tuberculosis, asthma, epilepsy .

Effective in Ischaemic Heart disease. It is considered in Ayurveda to be a heart stimulant.

Useful in certain types of gastrointestinal tract disorders. Believed to be a good tonic , digestive and antiseptic.

It is prescribed for indigestion (laxative ) and abdominal distension (carminative ).

It is considered to be a value in rheumatism and gout.

Long pepper is also prescribed for early stages of influenza. Believed to be used in the treatment of mumps.

Add flavour to your curries with Indian garam masala.

Black gold of India. "The King of Spices"

India has been famous for her many and varied spices for many centuries. India exports most of its spices to different parts of the world. One such spice which is also known as the "king of spices "has been exported for many years. This "black gold of India" is black pepper . Kerala is the leading producer and exporter of black pepper followed by Karnataka. We Indians have a love for our spices. But WHY?

It's not because it imparts flavour but has many health benefits.

It has many pharmacological actions.

It stimulates the heart.

It improves the function of the kidneys by increasing the amount of urine excretion (diuresis ).

It improves the gastrointestinal functions.

It aids in digestion, reduces the formation of gases , improves appetite and increases the flow of bile .

It acts as a nerve tonic.

It induces sweating. Prescribed for fevers.

It is a respiratory stimulant and promotes the expulsion of the secretion in the bronchial tubes (expectoration). Prescribed for common cold , cough , asthma and bronchitis. A hot cup of milk with black pepper powder and sugar is effective relief against runny noses. Black pepper tea is also useful. It can also be taken with jaggery in the cold. It is also useful in blocked nose.

It has anti-inflammatory properties.

It is believed to have anti malaria and antitumor actions.

Black pepper is a preventive spice for cataract.

Black pepper has these pharmacological benefits because it contains an alkaloid 'chavicin'. It also has piperine , piperidin , volatile and fixed oils , starches, gums , and inorganic salts . It has a high chromium content.

Chromium is an essential trace element which plays an important role in the prevention of obesity, diabetes and cardiovascular disease. It prevents the liver from many toxicities. It is preventive against the development of nerve disorders and against certain conditions which lead to mental confusion. It protects the cornea of the eyes against development of opacity giving rise to defective vision. It increases life span and improves fertility.

For its pharmacological actions black pepper is prescribed in Ayurveda for the prevention and treatment of heart diseases , kidney, joints, gastrointestinal, respiratory and skin diseases and for hair growth . It is also prescribed against malaria and as a general tonic. It is an antidote to the effects of arsenic poisoning.

It boosts the immunity and guards the lungs in air polluted areas.

(But it is complete no no for the people suffering from piles.)

So welcome to India, and enjoy the spicy black pepper in your chutney, sambhar , curries , namkeens and many more. .

CANCER: Me as a Student - Dietitian - Patient - Survivor

This is a blog post written by me from different perspectives of the disease. 

The word CANCER was not new to me. I knew a little about it when I was studying , I watched patients during my internship, few of them died, few survived. During my job as a diet consultant in a multi specialty hospital, saw many patients, tried to ease the pain and the effects before, during and after the treatment. 

Then I had it too. I was not afraid or puzzled. I was somewhat confident. What I learnt from life-

Cancer is unavoidable. I don't think it can be prevented but few habits can definitely prevent it or lower the risk.

1. Listen to your body.  It's your body. You know what's going on inside . If there is sudden change in weight, stamina, urine, stool, skin, hunger, thirst, your feelings, your thoughts, your movements, be vigilant and find the root cause of it.

2. Watch your weight. If you are overweight or underweight , find the cause for it. Try to be in healthy limits. In my case I was in a healthy weight range (55 kgs) when cancer hit me it shoot up to 65 kgs. I knew the reason.