Ask

Happy Tummy Expert

1 day ago

Dear Ch rishi, Thank you for the question

Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood. As a result, your pancreas makes more insulin to help glucose enter your cells which after prolonged time cells stop responding to insulin. Insulin resistance causes rise in blood glucose level.

Tips to manage Insulin Resistance

• High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
• Increase intake of whole grains and legumes and limiting the intake of saturated fats helps in improving insulin sensitivity and reduces the risk of diabetes independent of weight loss.
• Practice regular physical activity and stress management
• Physical activity makes enhances insulin sensitivity.
• Obesity can affect insulin sensitivity therefor try to maintain an ideal body weight.

During lactation & breastfeeding the lactating mother’s nutritional requirements should meet, her own daily needs, provide enough nutrient in milk for growing infant and furnish the energy for milk production.  The nutritional needs exceed during lactation compared to pregnancy.

Consume a diversified balanced diet including all food groups ensure good intake nutrients such as protein, calcium, iron dietary fibre etc. Calcium is essential during lactation for secretion of breast-milk and prevent the risk of osteoporosis in the mother. Some of the good sources of calcium include milk and milk products, ragi, green leafy vegetables, nuts etc. Maintain hydration and good quality sleep regimen.

Galactagogues or lactogogue increase the prolactin secretion which in turn increase milk production. Some of the galactagogue foods include garlic, milk, almonds, Green leafy vegetables, include them in your daily balanced diet to stimulate the production and secretion of breast milk. 

It is recommended to consume 2000+kcal with 63g (for 0-6 months lactation) and 59g (for 6-12 months lactation) of protein per day and 1200mg of calcium per day

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Try and follow a good sleep regimen in terms of both quantity and Quality.

Please consult your gynaecologist and lactation expert for further assistance on appropriate physical activity regime that may be followed.

Acanthosis nigricans (AN) is characterized by dark, coarse and thickened skin with a velvety texture, being symmetrically distributed on the neck, the axillae, antecubital and popliteal fossae, and groin folds, characterized by papillomatosis and hyperkeratosis of the skin.

This can occur due to various factors such as genetics, environmental factors, Dietary habits, Hormonal imbalance, obesity, Diabetes etc. Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

We recommend you to kindly contact your health care professional or a dermatologist for further assistance and management. 

Here are a few tips for skin health

• Omega-3 fatty acids have been shown to decrease sebum production and follicular occlusion & reduces inflammatory acne lesions. Some of the most common sources of omega 3 are Fish, nuts & seeds etc.
• Micronutrients like Vitamin A, E & C help to build and maintain healthy skin. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, nuts and seeds etc.
• Vitamin B6 and Zinc Found in meat, fish, poultry, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.
• Drink adequate amount of water to maintain hydration.

We recommend you to kindly contact your health care professional or a dermatologist for further assistance and management. 

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

0 Reply