I want glowing skin and good hair but im allergic to lactic acid i cannot include dairy products to my meal what to do ?

Pulkita Tesaved

1 year ago

I want glowing skin and good hair but im allergic to lactic acid i cannot include dairy products to my meal what to do ?

Food

Happy Tummy Expert

1 year ago

Dear Pulkita Tesaved, Thank you for the question

Lactose intolerance is a condition in which there is a deficiency or absence of the enzyme ‘lactase’ which helps breakdown lactose present in milk. It is often seen in infants and children but may also be prevalent in adults. The most common symptoms of lactose intolerance include Nausea, Abdominal cramps, Flatulence, Diarrhea, Bloating, Urgency with bowel moments etc. Lactose intolerance can also be known as inability to digest milk protein.

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

Here are few tips to manage lactose intolerance

Dietary modification is a crucial part of management of lactose intolerance. Consume regular balanced diets with modifications in the intake of milk and milk-based products.
Depending of the degree of lactose intolerance, some people may be able to ingest small amounts of milk and milk products.
For milk intolerance intake of milk and milk products such as paneer, cheese, ice creams etc., should be limited.
Curd and buttermilk may be consumed without discomfort
Read label carefully and look out for words such as milk powder, milk solids, lactose etc. Avoid products that specify these words.
Use lactose free or lactose reduced milk and milk products.
Include foods such as fish, almonds, tofu and dark green leafy vegetables which are good sources of calcium.

Healthy skin & Hair reflects overall good health that requires, dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

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

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 other than milk/ paneer include pulses, lentils, , 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, 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) in case of lactose intolerance consume lactose free milk such as soymilk and almond milk
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.

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.
Some of the good sources of protein include pulses, lentils, soybean, eggs, lean meat, nuts & seeds and in case of lactose intolerance consume lactose free milk such as soymilk and almond milk 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.