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Happy Tummy Expert

4 months ago

Dear Kamini Patel, Thank you for the question

Healthy skin 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 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.

Hemorrhoids are clusters of vascular tissues, smooth muscles, and connective tissues that lie along the anal canal in three columns—left lateral, right anterior, and right posterior positions. In internal hemorrhoids, bleeding is the most commonly reported symptom. The occurrence of bleeding is usually associated with defecation and almost always painless. Some of the common causes include low fiber diet, inadequate intake of water, heavy lifting, chronic constipation/diarrhoea etc.

Here are a few tips to help manage haemorrhoids/ piles

• Include adequate amount of fiber to your daily balanced diet. Some of the good sources of fiber include Whole grains, multigrain, millets, Psyllium, fruits such as apples, banana, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc.
• An intake of at least 2 litres of water per day.
• A glass of hot water , preferably taken with lemon juice taken early in the morning, stimulates gastro colic reflex and helps ease constipation.

The Recommended Daily Allowance (RDA) of fiber  Female is 25g/day

A few guidelines for general digestive health to be considered:

• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum 5 serving 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.
• Try to include whole grains like wheat, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
• 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.
• 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 8-10 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 30-45 minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

Dehydration can cause fatigue, excess thirst etc. It is important to keep yourself hydrated at all times to prevent any health-related complications and consume a well-balanced diversified diet

Here are a few tips to keep yourself hydrated

• Minimum of 8-10 glasses of water should be consumed to keep yourself hydrated.
• You can also consume other beverages like fresh fruit juices, tender coconut water, buttermilk, lassi etc.
• Electrolytes such as sodium, potassium and chloride help maintain electrolyte balance blood pressure of the body.

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

Hope we have answered your query

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