Ask

Happy Tummy Expert

1 year ago

Dear Maya Vibin, Thank you for the question

As per some experts, it can be considered healthy to have a bowel movement ranging from 3 times a day to 3 times a week.

In case of Diarrhoea, which can be a symptom of Regular gastritis, gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition. It is recommended to kindly contact your health care professional for further diagnosis and assistance.

Do not skip your meals, ensure adequate intake of balanced diet along with good amount of vitamin C from green leafy vegetable and citrus fruits etc.

Here are a few tips to help manage diarrhoea

• Replacement of lost fluids and electrolytes is necessary. Drink plenty of fluids such as water, fruit juices, buttermilk, vegetable clear broths etc.
• Oral intake of fluids, particularly those high in sodium and potassium such as an electrolyte solution is recommended
• Limit excess fiber and dairy intake
• Cooked apples, rich in pectin help in controlling diarrhoea
• Try to limit the foods like caffeine, spices, raw onions etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

However, you can improve your digestive health with a healthy lifestyle management including a good balanced diet, adequate hydration, regular physical activity and hygiene & stress management is key to maintain a good digestive health. It is also important to ensure adequate fiber intake which is essential for a healthy gut and overall digestive health.

Gut microbiota includes a diverse community of bacteria in human gut, they carry out various functions that influences our overall health. The functions include, nutrient metabolism, natural defense against infections and regulation of immune system.

For managing a healthy gut it is important to consume a diversified balanced diet at regular intervals, maintain hydration and include dietary fibre in your daily diet. It is also important to engage in regular physical activity and include prebiotic and probiotics in your daily diet Prebiotics are food components that confer benefits to the host by selectively stimulating the growth of beneficial gut microbiota whereas Probiotics are beneficial bacteria that incur positive effects on human health. They are present in the human gut and are also taken through food products such as yogurt, fermented foods, dietary supplements etc.

Prebiotics naturally exist in different foods including, asparagus, garlic, chicory, onion, honey, banana, barley, tomato, rye, soybean, human’s and cow’s milk, peas, beans, etc.

The common sources of probiotics are yogurt, cultured buttermilk and cheese. The other foods that are produced by bacterial fermentation are, tempeh, sauerkraut, sour dough, bread etc.  Look for food products labelled ‘Probiotic’, ‘Probiotic food’, ‘Contains Probiotics’, ‘with Probiotics’ etc.

Daily RDA for fiber as per NIN, ICMR is: 25g per day for females

Here are a few guidelines for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including all groups.
• Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
• Include a minimum of 5 of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Avoid large, heavy meals, and practice portion guidance.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Try to limit the foods like caffeine, spices, raw onions etc.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Drink at least 8 glasses of water per day
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Engage in physical activity for a minimum of 30 minutes for at least 5 days a week
• Try to follow a good sleep regimen in terms of both quantity and quality.

There can be various factors that can cause early greying of hair and affect skin health like genetics, hormonal balance, stress and/or underlying health condition etc, some other factors that may affect the skin health include infections, nutrient deficiencies etc. Healthy skin & Hair reflects overall good health that requires, dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

Here are a few tips for Hair & Skin health.

• Inadequate intake of protein can result in hair changes that include hair thinning and hair loss. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
• Low intake of iron may also cause hair loss. The richest sources of heme iron in the diet are lean meat and seafood and non-heme sources include nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.
• Zinc is a mineral that plays important roles in immune function, protein synthesis, cellular division. It’s necessary for hair follicle function and helps protect against hair follicle shrinkage. It also helps promote hair follicle recovery Plant products such as – whole grains, legumes such as chickpeas, groundnuts, lentils, Nuts & seeds like cashews, pumpkin seeds, almonds etc. Animal products such as- meat, seafoods (fish, prawns, crab, chicken, eggs, milk and milk products.
• Omega -3 & omega-6 fatty acid may help promote hair growth by working towards follicle proliferation. Some of the most common sources of omega 3 & 6 are Fish, nuts and seeds such as walnuts, almonds, sunflower seeds, pumpkin 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, whole grains, 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.

Stress is a complex phenomenon and each individual has his/her own level of stress tolerance. There are multiple causative factors of stress including irregular sleep pattern, sedentary lifestyle, current state of mind and/or an underlying health condition.

A nutritious, well balanced diet can sometimes help contribute to a better stress management.

Some specific nutrients play a very important role in reducing the levels of cortisol and adrenalin in the body and also the stress chemicals that activate fight and flight response. These nutrients play a very specific and important role in stress management.

• Complex carbohydrates- whole wheat, millets, multigrain, wheat bran, oats etc.
• Proteins (tryptophan, phenylalanine and tyrosine, theanine)- Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc
• Vitamin C- from green leafy vegetable and citrus fruits etc.
• Vitamin B- meat, milk and eggs, beef, fish and poultry, eggs, whole grains, dark leafy green vegetables (asparagus, spinach, Brussels sprouts), liver, peanuts, legumes (dried beans and peas) bananas, strawberries, orange
• Magnesium- plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also in fish, poultry, and beef
• Selenium- Seafood, organ meats, cereals, poultry, red meat, and egg
• Consuming dark chocolate reduces stress in two ways-its chemical impact and its emotional impact. Chocolate not only plays a role in fighting of free radicals, but it can affect both mind and mood. Chocolate is a complex material, possessing numerous compounds that act upon the brain, producing a sense of delight. Limited intake of dark chocolate is recommended.
• Green tea contains L-theanine a protein which relaxes the brain, thereby reducing stress and anxiety.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut. Probiotic bacteria have the potential to alter brain neurochemistry and treat anxiety and depression-related disorder

For further diagnosis and assistance kindly contact your specialized health care professional.

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