Am I Suffering from High Blood Pressure?

The other day, I had a slight headache and just didn’t feel like myself. I decided to visit the doctor. He checked my blood pressure — 160/100. Oh no! That’s high. Yes, I have high blood pressure.

But don’t worry — the doctor is really good. He prescribed some medicines and I’ve been taking them regularly. I even avoid sprinkling extra salt on food. Still, my blood pressure isn’t coming down to normal.

“It’s okay,” I thought. My neighbour told me once you start BP medicines, you have to take them lifelong anyway. And honestly, going to the doctor again feels tiresome… and expensive. So I skipped it.

But is that the right approach?

I know I’m not alone. Many of you are probably in the same boat. But here’s the thing: regular check-ups are important. Your doctor might need to adjust your dosage or even change your medication. Constant high BP can quietly damage your heart, kidneys, and brain.

And that’s not all — your diet plays a major role. Visiting a qualified dietitian isn’t as expensive as you think. In fact, it might just save your life. Let me walk you through some common dietary mistakes we unknowingly make and how to fix them:

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❌ 1. Restaurant or Outside Food

Even if it doesn’t taste salty, there’s hidden salt to make it flavorful.

✔ Remedy: Always request the chef or server to prepare your meal with less salt.

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❌ 2. Frozen Foods

Salt is used as a preservative to freeze food.

✔ Remedy: Choose frozen options with 600 mg sodium or less per serving.

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❌ 3. Salty Snacks

Chips, khakhra, mathri, bhelpuri… they’re everywhere!

✔ Remedy: Make your own snack — roasted poha or homemade bhel with jeera powder, black pepper, chaat masala, lemon juice, or amchur instead of salt.

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❌ 4. Pickled Foods

Again, loads of hidden salt.

✔ Remedy: Use fresh green chutneys with lemon juice, tamarind, curd, or amla for that tangy punch.

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❌ 5. Papad

It’s dried with added salt.

✔ Remedy: Best to avoid completely.

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❌ 6. Bread

It doesn’t taste salty, but it is!

✔ Remedy: Skip white bread. Opt for whole grain or homemade versions if needed.

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❌ 7. Packaged Soups

Usually full of salt and preservatives.

✔ Remedy: Prepare fresh homemade soups with herbs and spices, no cornflour or sauces.

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❌ 8. Canned Juices and Sauces

Loaded with hidden salt.

✔ Remedy: Choose fresh chutneys over store-bought sauces.

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❌ 9. Processed Meats

These rely heavily on salt for preservation.

✔ Remedy: Choose fresh meat, fish, or chicken instead.

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❌ 10. Pizzas

Salt in the crust, cheese, sauce — it adds up.

✔ Remedy: If you must, opt for a thin-crust version with more veggies and less cheese.

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❌ 11. Beer, Wine, and Alcohol

These affect blood pressure and overall heart health.

✔ Remedy: Limit or avoid altogether, especially if you already have high BP.

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❌ 12. Cheese (Processed or Aged)

High in salt content.

✔ Remedy: Use fresh paneer, goat cheese, or mozzarella in moderation.

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❌ 13. Condiments (Soy Sauce, Ketchup, Dressings)

Often packed with sodium.

✔ Remedy: Choose vinegar, lemon juice, or tamarind water for flavor.

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Final Thoughts

High blood pressure is serious, but manageable. Don’t ignore it. Don’t self-medicate. And don’t believe everything your neighbour says!

Regular medical follow-up and a low-sodium, heart-friendly diet can go a long way in protecting your health.

If you think you’re doing everything right but your blood pressure is still high — maybe it’s time to check again. And maybe, it’s time to consult a dietitian.

Your health is worth it. ❤️

Kiss Dryness Goodbye: Nourishing Foods for Soft Lips

 Chapped lips can be a common concern, especially in harsh weather conditions. Factors such as dehydration, dry air, and nutritional deficiencies can contribute to dry, cracked lips. Fortunately, the right foods can help keep your lips soft and hydrated.

Understanding Chapped Lips

Chapped lips occur when the skin becomes dry and flaky, often leading to discomfort.

Common causes include:

- Dehydration: Insufficient water intake can lead to dryness.

- Weather Conditions: Hot, dry, or cold weather can strip moisture from your lips.

- Nutritional Deficiencies: Lack of vitamins and minerals can exacerbate dryness.

- Lip Products: Some lip balms may contain irritating ingredients.

5 Nourishing Foods for Soft Lips

1. Hydrating Foods

Incorporating hydrating foods into your diet can help maintain moisture levels in your body and lips.

Key Indian Foods:

- Cucumbers (Kheera): High in water content, cucumbers are refreshing and can be used in salads or as a snack.

- Watermelon (Tarbooz): This hydrating fruit is packed with vitamins A and C, perfect for summer.

- Oranges (Santra): Rich in vitamin C and water, oranges help keep your skin and lips hydrated.

2. Healthy Fats

Healthy fats are crucial for maintaining skin moisture.

Key Sources:

- Avocado (Makhanphal): This creamy fruit is rich in healthy fats and can be used in salads or spreads.

- Nuts and Seeds: Almonds (Badam), walnuts (Akhrot), and flaxseeds (Alsi) are excellent for skin health. Snack on them or add them to your dishes.

- Coconut Oil: Use coconut oil in cooking or as a natural lip balm to keep your lips moisturized.

3. Fruits and Vegetables Rich in Vitamins

Certain vitamins are essential for skin health.

Key Options:

- Berries (like strawberries):While not common in all regions, they are rich in antioxidants and vitamins. If available, enjoy them fresh.

- Carrots (Gajar): High in beta-carotene, carrots help maintain healthy skin. Enjoy them raw as snacks or cooked in curries.

- Spinach (Palak): Packed with vitamins A and C, spinach supports overall skin health. Use it in sabzis or salads.

4. Protein-Rich Foods

Protein supports skin repair and regeneration.

Key Options:

- Lean Meats: Chicken and fish are great sources of protein. Include them in your meals for skin health.

- Legumes: Lentils (Dal), chickpeas (Chana), and kidney beans (Rajma) provide plant-based protein. Incorporate them in dals, curries, or salads.

5. Hydrating Beverages

Staying hydrated is key for soft lips, so choose your beverages wisely.

Key Drinks:

- Herbal Teas: Chamomile or tulsi (holy basil) tea can be soothing and hydrating.

- Coconut Water: Naturally hydrating and rich in electrolytes, it’s perfect for hot days.

- Smoothies: Blend fruits like bananas and mangoes with yogurt or milk for a delicious and hydrating treat.

Sample Indian Meal Plan for Soft Lips

Here’s a simple meal plan incorporating nourishing Indian foods:

Breakfast

- Oats porridge topped with chopped almonds and a drizzle of honey.

- A glass of fresh orange juice.

Snack

- Cucumber slices with a sprinkle of salt and pepper.

Lunch

- Brown rice with dal (lentils) cooked with turmeric and ginger, and a side of mixed vegetable sabzi

Snack

- Carrot sticks with a side of hummus or yogurt dip.

Dinner

- Grilled chicken tikka or paneer tikka with whole wheat roti and a side of spinach salad.

Conclusion

Chapped lips need not be a persistent problem. By incorporating hydrating foods, healthy fats, and nutrient-rich options into your diet, you can keep your lips soft and smooth. Remember to drink plenty of water and consider using natural lip balms to provide additional moisture.

With these nourishing foods and a little care, you can say goodbye to dryness and enjoy healthy, kissable lips all year round!

Disclaimer: The article is written by me on the basis of my educational experience. There might be other reasons for the problems. Consult a Qualified Dietitian for the food related opinions and a qualified medical professional for health related problems

From Pain to Plate: Nutritional Strategies for Carpal Tunnel Relief

Carpal tunnel syndrome (CTS) is a common condition that affects many people, especially those engaged in repetitive wrist movements. While treatments often include physical therapy and medical interventions, dietary choices can also play a crucial role in managing symptoms and promoting recovery. In this blog post, we’ll explore nutritional strategies specifically tailored for individuals in India dealing with carpal tunnel syndrome.

Understanding Carpal Tunnel Syndrome

Carpal tunnel syndrome occurs when the median nerve, running through the wrist, becomes compressed. Common symptoms include:

- Numbness or tingling in the fingers

- Pain radiating up the arm

- Weakness in the hand

Several factors can contribute to CTS, including repetitive hand movements, wrist injuries, and underlying health conditions.

Nutritional Strategies for Relief

 1. Anti-Inflammatory Foods

Incorporating anti-inflammatory foods into your diet can help reduce swelling and discomfort associated with carpal tunnel syndrome.

Key Indian Foods:

- Turmeric: Known for its anti-inflammatory properties, turmeric can be added to various dishes. Use it in curries, lentils, or milk.

- Ginger: Another powerful anti-inflammatory, ginger can be consumed fresh, in teas, or as a spice in cooking.

- Methi (Fenugreek) Seeds: These seeds can help reduce inflammation and can be included in parathas or as a spice in curries.

 2. Nuts and Seeds

Nuts and seeds are rich in healthy fats, magnesium, and vitamin E, all of which can support nerve health.

Key Options:

- Almonds: A great source of vitamin E, almonds can be eaten raw or added to sweets and snacks.

- Walnuts:These nuts contain omega-3 fatty acids and can be enjoyed in salads or as a snack.

- Flaxseeds and Chia Seeds: High in omega-3s, these can be added to smoothies or yogurt.

 3. Fruits and Vegetables

A diet rich in fruits and vegetables provides essential vitamins and minerals that support overall health and reduce inflammation.

Key Choices:

- Leafy Greens: Spinach, mustard greens (sarson), and fenugreek leaves (methi) are excellent options.

- Berries: If available, strawberries and blueberries are packed with antioxidants.

- Papaya:This tropical fruit is not only delicious but also contains enzymes that may help reduce inflammation.

 4. Whole Grains

Whole grains are a good source of fiber and nutrients that support overall health.

Key Options:

- Brown Rice: A healthier alternative to white rice, it can be paired with vegetables or lentils.

- Whole Wheat: Use whole wheat flour for chapatis and other baked goods.

- Millets:Varieties like bajra and jowar are nutritious and can be made into rotis or porridge.

 5. Hydration

Staying hydrated is essential for overall health and can help manage symptoms of CTS. 

Tip: Drink plenty of water throughout the day. Herbal teas, such as ginger or chamomile, can also be beneficial.

6. Avoiding Trigger Foods

Certain foods can aggravate inflammation and worsen carpal tunnel symptoms. It's wise to limit or avoid:

- Processed Foods: These often contain unhealthy fats and sugars.

- Refined Sugars: Sweets and sugary drinks can promote inflammation.

- Excessive Salt: High sodium intake can lead to water retention and swelling.

 Sample Indian Meal Plan for Carpal Tunnel Relief

Here’s a simple meal plan incorporating the nutritional strategies mentioned:

 Breakfast

- Oats porridge with chopped almonds and a pinch of turmeric. OR veg dalia 

- A glass of warm water with lemon.

 Snack/ Mid morning 

- A bowl of mixed fruit salad with papaya, banana, and berries (if available).

 Lunch

- Chapattis or Brown rice with a side of dal (lentils) cooked with turmeric and ginger, and saag (leafy greens).

Snack

- Roasted chickpeas or methi paratha with yogurt.

 Dinner

- Grilled fish or chicken marinated with ginger and garlic or dal , served with steamed vegetables and whole wheat chapati 

Conclusion

While managing carpal tunnel syndrome often requires a comprehensive approach, incorporating specific nutritional strategies can significantly alleviate symptoms and promote recovery. By focusing on anti-inflammatory foods, ensuring adequate intake of essential vitamins and minerals, and staying hydrated, you can take proactive steps toward better wrist health.

Consult with a healthcare professional or a Qualified dietitian for personalized advice and treatment options. With the right diet and care, you can transform your pain into relief and enjoy a healthier, more comfortable life!

"Soothing Bites : Foods to Heal Canker Sores"

Canker sores, those pesky and painful lesions in the mouth, can make eating, drinking, and even talking uncomfortable. While they usually heal on their own, certain foods can help soothe the pain and promote healing. In this blog post, we’ll explore the best foods to eat when dealing with canker sores and some delicious recipes to try!

Understanding Canker Sores

Canker sores are small, shallow ulcers that can appear on the inside of your cheeks, gums, or tongue. They can be triggered by various factors, including stress, certain foods, hormonal changes, and underlying health issues. While they are not contagious, they can be quite irritating.

Foods That Help Heal Canker Sores

 1. Yogurt

Yogurt is rich in probiotics, which can help restore the balance of good bacteria in your mouth and aid in healing. The cool texture can also provide soothing relief.

Tip: Opt for plain yogurt without added sugars, as sugar can irritate the sores.

 2. Smoothies

Smoothies are a great way to pack in nutrients without irritating your mouth. Use soft fruits like bananas and berries, and blend them with yogurt or almond milk for a refreshing drink.

**Recipe Idea:**  

**Berry Banana Smoothie**  

- 1 ripe banana  

- 1 cup mixed berries (fresh or frozen)  

- 1 cup plain yogurt or almond milk  

- Blend until smooth and enjoy!

3. Oatmeal

Oatmeal is a gentle food that’s easy to swallow and offers a good source of fiber. It’s also warm and comforting, making it an excellent choice when you have canker sores.

Tip: Avoid adding citrus fruits or honey if they cause irritation.

 4. Soft Fruits

Soft fruits like bananas, melons, and applesauce are easy to eat and can provide essential vitamins. They are also hydrating, which is crucial for healing.

**Tip:** Steer clear of acidic fruits like oranges and pineapples, which can aggravate the sores.

5. Broths and Soups

Warm (but not hot) broths and soups can be soothing while providing nutrients. Opt for chicken or vegetable broth for hydration without irritation.

**Recipe Idea:**  

**Simple Chicken Broth**  

- 1 whole chicken  

- 2 carrots, chopped  

- 2 celery stalks, chopped  

- Salt and pepper to taste  

- Simmer all ingredients in water for 1-2 hours, strain, and enjoy!

6. Mashed Potatoes

Mashed potatoes are creamy and easy to eat, making them an excellent comfort food. Add some butter or olive oil for flavor without adding irritants.

 7. Honey

Honey has natural antibacterial properties and can help soothe the pain of canker sores. It can also promote healing when applied directly to the sore.

Tip: Use honey as a topping for yogurt or oatmeal for added flavor and benefits.

 8. Green Vegetables

Cooked greens like spinach and kale are gentle on the mouth and packed with vitamins and minerals that support healing.

**Recipe Idea:**  

**Steamed Spinach**  

- 2 cups fresh spinach  

- Steam until wilted, then drizzle with olive oil and a pinch of salt.

 Foods to Avoid

While some foods can help, others can aggravate canker sores. Here are some to avoid:

- **Citrus Fruits:** Oranges, lemons, and grapefruits can irritate the sores.

- **Spicy Foods:** Spices can cause further discomfort.

- **Crunchy or Hard Foods:** Chips and nuts can scratch and worsen the pain.

- **Sugary Foods:** Sweets can promote irritation and slow healing.

Conclusion

Canker sores can be a painful nuisance, but with the right food choices, you can soothe the discomfort and promote healing. Incorporate these gentle and nourishing foods into your diet, and consider trying the recipes provided for a comforting meal. 

Remember, if your canker sores persist or become extremely painful, it’s essential to consult a healthcare professional for further evaluation and treatment. Here's to a speedy recovery and delicious, soothing bites!

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. 

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 .

 Here comes the monsoon and the fear of Scrub Typhus

It was August 2023.

I went to Rishikesh , a beautiful Uttarakhand town.

Not for a vacation, my in-laws were ill and unfortunately they passed away within a short span of time. As a daughter in law I was a part of the rites and duties. We came back after a fortnight or so. I had a fever with chills and malaise. (due to stress and agony, as everyone thought including me). As I had recovered from cancer a year ago, it seemed normal. Fever was over in days but I was too lethargic (might be viral). I started having confusion, digestive issues, breathing issues and so on . (I don’t even have the memory of the 10 days) .Was hospitalized, got tests done, detected low platelets. (might be Dengue). My friend who herself is a doctor came to visit me, she thought of something. I was referred to Max ( a super specialty hospital).  Everything was low in the parameters including the chances of survival.  The villain was SCRUB TYPHUS

Scrub Typhus

a bacterial infection caused by Orientia tsutsugamushi (from Japanese tsutsuga meaning "illness", and mushi meaning "insect") and transmitted by chigger bites (mite larvae)

I survived it because the doctors and my lady luck were at the same side. A delay of a day, my family members would have been writing an obituary speech.

A word of note to you-

• Just avoid the places with good vegetation, the green hill stations during the monsoons.
• Check with a doctor if you are having a fever after travelling.
• Do Not self medicate.
• Always check for rashes, bruises or cuts in any part of your body. Mine was in the thigh area . The bite mark is not painful at all. 

Good nutrition really helps.

There was fluid in the liver, lungs , and heart. It got treated.

Good nutrition gives you immunity.

Avoiding processed , packaged foods, deep fried foods really helps.

Proper hydration (at least 2.5 ltr plain water, no juices, smoothies, shakes) , (I avoid rather abstain myself from alcohol, soft drinks, energy drinks ) and daily exercises (about 45 minutes) protects us during these critical times.

Accidental health problems can arise to anybody but it can be overcome with positive thinking and easy ways. (people make a joke about me that being a dietitian I had cancer and scrub typhus but being a dietitian has helped me overcome the problem, BE POSITIVE!!

I might not have reduced the increased weight (thanks to the cocktail of steroids) but my HbA1C , thyroid, blood sugar, blood pressure are perfectly fine till now.

  Just believe in Yourself. Life is standing near an ocean, positive and negative waves will come, some will be big which will make you wet and some small which will touch your feet and go.

Prepare yourself with proper nutrition, health and hygiene and live.