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1 year ago

Dear Marzuka, Thank you for the question         

Low blood pressure also known as hypotension some of the most common symptoms include fainting, blurred vision, dizziness, and light-headedness.

• For adults, Normal blood pressure is defined as 120/80 mmHg.
• When blood pressure is equal to or above 140/90 mmHg it is considered to be raised or high.
• Blood Pressure below 90/60mmHg is considered as low blood pressure

Here are few tips to manage Hypotension

• Consume adequate fluids 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, soups  etc.
• ORS (oral rehydration solution ) which is rich in electrolytes such as sodium and potassium helps in maintaining the electrolyte balance in the body thereby maintain the blood pressure.
• Increase the intake of sodium in the diet or include foods rich in sodium like salted nuts, apples, papya, spinach, carrots, etc. You can also include pickles, cheese, etc., in your daily balanced diet.
• Include iron and vitamin b12 rich foods to prevent anaemia as it can lead to  low blood pressure. 

Seeds are rich in proteins, healthy fats, fibres and minerals such as magnesium potassium, calcium, iron and zinc and contain vitamins such as B1, B2, B3 and vitamin E. Some of the commonly edible seeds used in daily diet are pumpkin seeds, opium seeds, flax seeds, Chia seeds, sesame seeds, sunflower seeds, mustard seeds, amaranth seeds.

Seeds are a good source of dietary fiber which is considered to be an essential nutrient in your daily diet and helps support digestive health. However, there is no set limit or recommended quantity for seeds. You may include 5-15g of seeds per day in your daily balanced diet, keeping in mind your daily protein and energy needs.

Women face more risk of iron deficiency across lifecycle due to increased iron needs during menstrual blood loss & childbirth etc.  some of the reasons iron deficiency inadequate intake, malabsorption, low intake of vitamin C, infections and/or underlying health conditions. Iron deficiency may potentially increase the risk of anemia. For further diagnosis and assistance please contact a health care professional.

Normal haemoglobin levels for women is 12 to 16 g/dl (Reference: NIH, Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition).

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.

Recommended Daily Allowance (RDA) of Iron for women is 29mg per day.

For general wellbeing, you can begin by consuming a balanced diet which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the RDA for protein requirement is 46g/d for women.

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 recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc. 
• 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, Millets 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
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

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

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