*🙎🏻‍♀DIET AND NUTRITION TIPS FOR WOMEN🙎🏻‍♀ *

▶Trying to balance the demands of family and work or school, can make it difficult for any woman to maintain a healthy diet. But the right food can not only support the mood, but also boost the energy, and help in maintaining healthy weight. It can also be a huge support through the different stages in a woman’s life.

*🔴Nutrients To be Included by Women in her Diet -*
🔸*CALCIUM* : For adult women aged 19-50, the USDA recommended daily allowance is 1,000 mg/day. For women over 50, the recommended daily allowance is 1,200 mg/day.
〰Sources- Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash

🔸*MAGNESIUM* : Magnesium increases calcium absorption form the blood into the bone. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day.
〰Sources- Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.

🔸*VITAMIN D *: Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU daily.
〰Sources- Good sources includes direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk and eggs.

🔸*IRON* : Iron helps to create the hemoglobin that carries oxygen in your blood. It’s also important to maintaining healthy skin, hair, and nails. Due to the amount of blood lost during menstruation, women of childbearing age need more than twice the amount of iron that men. For adolescent women aged 14-18, FNB recommended daily amount is 15 mg (27 mg if pregnant, 10 mg if lactating). For adult women aged 19-50, the FNB recommends 18 mg/day (27 mg if pregnant, 9 mg if lactating). For women 51+ years old, the recommended daily amount is 8 mg.
〰Sources- Good sources of iron is red meat (especially liver), leafy green vegetables and beans, poultry, seafood, dried fruit such as raisins and apricots, and iron-fortified cereals, breads, and pastas.

🔸*FOLATE* : Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman’s risk for heart disease and certain types of cancer. The U.S. FDA recommends that all women and teen girls who could become pregnant consume 400 mcg (micrograms) of folate or folic acid daily.
〰Sources- Good sources include leafy green vegetables, fruit and fruit juice, nuts, beans and peas, cereals, bread, and pasta.

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Are you suffering from Eczema????
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Book your Appointment- 7082475691

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TIPS FOR MANAGING ACNE 1.Wash your face no more than twice each day with warm water and mild soap made especially for acne. 2.Do not scrub the skin or burst the pimples, as this may push the infection further down, causing more blocking, swelling, and redness. 3.Avoid popping pimples, as this makes scarring likelier. 4.A specialist can treat a pimple that requires rapid removal for cosmetic reasons. 5.Refrain from touching the face. 6.Hold the telephone away from the face when talking, as it is likely to contain sebum and skin residue. 7.Wash hands frequently, especially before applying lotions, creams, or makeup. 8.Clean spectacles regularly as they collect sebum and skin residue. 9.If acne is on the back, shoulders, or chest, try wearing loose clothing to let the skin breathe. Avoid tight garments, such as headbands, caps, and scarves, or wash them regularly if used. 10.Choose makeup for sensitive skin and avoid oil-based products. Remove makeup before sleeping. 11.Keep hair clean, as it collects sebum and skin residue. Avoid greasy hair products, such as those containing cocoa butter. 12.Avoid excessive sun exposure, as it can cause the skin to produce more sebum. Several acne medications increase the risk of sunburn. 13.Use an electric shaver or sharp safety razors when shaving. Soften the skin and beard with warm soapy water before applying shaving cream. 14.Avoid anxiety and stress, as it can lead burst out of acne.

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*DIET: DO’S & DONT’S FOR CONSTIPATION*

▶INTRODUCTION :-
•About 14% of people experience chronic constipation at some point.
•Symptoms include passing stools less than 3 times per week, straining, lumpy or hard stools, a sensation of incomplete evacuation, feeling blocked or being unable to pass a stool.
•Fortunately, certain foods can help relieve constipation by adding bulk, softening the stool, decreasing gut transit time and increasing stool frequency.

▶BEST FOODS FOR CONSTIPATED PATIENTS :-
🔅Fruits : Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are some of the best high-fiber fruits. For a fiber boost, eat the peel as well.
🔅Whole Grains : Whole grains include oats, brown rice, whole wheat, quinoa, barley, and rye. Avoid white flour and white rice.
🔅Vegetables : Eating the leaves, stalks, or roots, of any vegetable is rich in fiber.
🔅Nuts : Walnuts and almonds will add fiber to diet.
🔅Seeds : Chia, ground flaxseeds, and psyllium are some of Seeds having excellent source of fiber.
🔅Beans & Legumes : Legumes such as chickpeas, soybeans, lentils, navy beans, and kidney beans are good sources of fiber.
🔅Hot Tea : Herbal tea made with anise or fennel might be a soothing way to ease constipation.

▶FOODS TO BE AVOIDED BY CONSTIPATED PATIENTS :-
🔅Processed Foods : Processed foods don’t have much fiber.
🔅Coffee :  It causes dehydration, which can lead to constipation.
🔅Dairy Products : Dairy on its own may not lead to constipation, but the lactose in dairy products  can produce constipation. Low fat dairy products should be preferable in such cases.
🔅Alcohol : Alcoholic drinks can dehydrate and can cause constipation.

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होमियोपैथी दवा खाते हैं तो जरूर बरतें ये सावधानी!

होमियोपैथी पद्धति में चिकित्सक का मुख्य कार्य रोगी द्वारा बताए गए जीवन-इतिहास एवं रोग लक्षणों को सुनकर उसी प्रकार के लक्षणों को उत्पन्न करने वाली औषधि का चुनाव करना होता है। रोग लक्षण एवं औषधि लक्षण में जितनी ही अधिक समानता होगी रोगी के स्वस्थ होने की संभावना भी उतनी ही अधिक रहती है। चिकित्सक का अनुभव उसका सबसे बड़ा सहायक होता है। पुराने और कठिन रोग की चिकित्सा के लिए रोगी और चिकित्सक दोनों के लिए धैर्य की आवश्यकता होती है। अगर आप होमियोपैथी दवाओं का सेवन करते हैं तो आपको इन प्रमुख बातों का ध्‍यान रखना जरूरी है।
बरतें सावधानी
1 होम्‍योपैथिक दवाओं को कभी भी खुले में ना रखें। इन्‍हें ठंडी जगह पर रखें और दवाई खाने के बाद ढक्‍कन बंद कर के रखें।

2. खाने के लिये कभी भी दवाइयों को हथेलियों पर नहीं निकालना चाहिये, ऐसा करने से उनमें पडी़ स्पिरिट खतम हो जाएगी जो कि बहुत जरुरी चीज होती है।

3. दवाई खाने के 30 मिनट पहले और बाद तक कुछ नहीं खाना चाहिये, इस बात को हमेशा ध्‍यान में रखें।

4. अपनी जितनी भी बुरी आदत हो जैसे, शराब, सिगरेट या तंबाकू खाना, उसे तुरंत छोड़ दीजिये। इससे होम्‍योपैथी का असर कम हो जाता है।

5. आप क्‍या खाते और पीते हैं, इस बात पर ध्‍यन दें। अपने डॉक्‍टर से सलाह लीजिये कि आप क्‍या-क्‍या खा सकते हैं और क्‍या नहीं। क्‍योंकि प्‍याज, लहसुन और अदरक में बडी तेज की महक होती है जो इस दवाई का प्रभाव कम कर देते हैं।

6. होम्योपैथिक दवा को दूसरी दवाइयों के साथ मिला कर ना खाएं।

आयुर्वेदिक दवाइयों को होम्‍योपैथिक दवाई के साथ नहीं मिलाना चाहिये।

7. होम्‍योपैथिक डॉक्‍टरों के अनुसार अगर आप यह दवाई ले रहे हैं तो आपको खट्टी चीजों से तौबा करनी होगी जैसे इमली आदि।

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ANEMIC DIET PLAN :-

The best diet plan for anemia includes foods rich in iron and other vitamins essential to hemoglobin and red blood cell production.

Foods to be preferred by Anemic persons:

1. Dark Leafy Greens - It includes Spinach, Kale, Collard Greens, Dandelion Greens.
2. Nuts and Seeds - Pumpkin Seeds and Pistachios are most rich in Iron.
3. Meat and Poultry- All meat and poultry contain heme iron. Red meat, lamb, and venison are the best sources
4. Seafood - Shellfish such as oysters, clams, and shrimp are good sources. Fishes which are higher in Iron are Sardines, Tuna, Salmon, Hallibut, Haddock.
5. Beans - Beans are good sources of iron for vegetarians and meat eaters. They include Kidney Beans, Chickpeas, Soybeans, Black Beans.
6. Legumes - Legumes especially lentils,are great for anemia.
7. Fruits and Vegetables - Fruits and vegetables like Pomegranate, Banana, Apple, Tomatoes, Beetroot, Bottle gourd.

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