Tips for Healthy Hair

Nowadays, not only women but men too are willing to pay any amount of money for finding out the secret behind healthy hair.

Irrespective of the type of hair you are born with, follow these 5 tips and see the results yourself: healthy and luxurious hair.

1) Diet: Healthy hair beings with your body. Dark green vegetables such as spinach and broccoli are an excellent source of vitamin A and vitamin C which is needed to produce sebum, the body’s natural hair conditioner. Coconut is also considered as an excellent food for hair. Dairy products such as fresh yoghurts and milk not only strengthen your hair but also add shine to it. Avoid processed and canned foods as they are not really helpful in providing nutrition to your hair. If you maintain a healthy, balanced diet then there’s nothing that can stop you from achieving healthy, happy hair.

2) Hairbrush Usage : Brushing your hair before shampooing is essential as it stimulates the scalp and promotes blood flow. It also helps in removing scalp flakes and product buildup. Moreover, do not brush your hair when it’s wet as this causes unnecessary breakage and damages hair. Avoid using plastic, metal and nylon brushes as they attack and break the hair cuticle. Finally, brushing your hair regularly will keep it looking healthy and glossy.

3) Blow Drying: Avoid blow-drying your hair as it can make your hair brittle and cause split-ends. Squeeze the water out with a towel and let it dry naturally. If you must use a hair dryer then keep it at the lowest setting possible. Similarly, steer clear of hair straightners and curling irons.

4) Stress: Stress can have extremely adverse long-term effects on both the quality and the color of your hair. Learn to manage your time well and keep mental pressure at a minimum level. Practice meditation as it is an effective relaxation technique. And last but not the least, get adequate amount of peaceful sleep.

5) Oiling and conditioning: Treat your hair to deep conditioning once every two weeks. They strengthen your hair and protect it against breakage as they penetrate the hair shaft. A warm oil scalp massage twice or thrice a week will also help to keep hair moisturized. Leave it on overnight, if not, then at least for an hour or two before shampooing your hair. Regular oiling and conditioning not only result in lustrous, healthy hair but also help in preventing hair loss.

Child Health » Healthy diet for children

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A healthy diet helps in providing nutrients such as carbohydrates, proteins, fats, fiber, vitamins and minerals for proper growth and development. Regular eating in specified intervals is a good habit of taking food.

• Carbohydrates are responsible for the proper function of immune system .Rice, wheat, maize, bread, and pasta are rich sources.

• Fruits like apples, melon, orange, banana, guava and vegetables like beans, carrots, potatoes, tomato, cabbage, green leafy vegetables etc., are rich sources of vitamins, minerals and fiber which should be included in children diet.

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• Proteins helps to increase muscular development, protein rich sources are fish, eggs, meat, and pulse. Dairy products such as milk, cheese,butter and yogurt are also rich in protein, fat, calcium, and vitamins.

• Iron and calcium is necessary for the growth of a child and are obtained from green leafy vegetables, liver, and fish.

• Diet rich cereals like oats, ragi and dry fruits like cashews, almonds, dates are good sources of minerals.

• Non vegetarian foods like chicken, fish are good for the child since it is easily digestible.

• Avoid or reduce habit of taking fried food, chips, burger, sweets, cakes, biscuits and sugar drinks like soda, flavored fruit juices.

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Diet » Health Articles » Soyprotein and health benefits

Soy protein is generally regarded as the storage protein held in discrete particles called protein bodies, which are estimated to contain at least 60–70% of the total soybean protein. The Soybean is a legume that contains no cholesterol and low in saturated fat. Soybeans contain all essential amino acids. Soybeans are good source of fiber, iron, calcium, zinc and Vitamin B. Soybeans also contain biologically active or metabolic proteins such as enzymes, trypsin inhibitors, hemagglutinins, and cysteine proteases very similar to papain. Due to its functional properties like emulsification and texturizing it has been used as an ingredient in a variety of foods such as salad dressings, vegetarian foods and soups.

Soybeans are processed into three kinds of modern protein-rich products: soy isolate, soy concentrate, and soy flour.

Soy Isolates:

Soy protein isolate is a highly refined or purified form of soy protein with a minimum protein content of 90% on a moisture-free basis. It is made from defatted soy flour which has had most of the non-protein components, fats and carbohydrates removed. Because of this, it has a neutral flavor and will cause less flatulence due to bacterial fermentation.
Soy isolates are mainly used to improve the texture of meat products, but are also used to increase protein content, enhance moisture retention, and as an emulsifier. Flavor is affected, but whether it is an enhancement is subjective.

Soy Concentrates:

Soy protein concentrate is about 70% soy protein and is basically defatted soy flour without the water soluble carbohydrates. It is made by removing part of the carbohydrates (soluble sugars) from dehulled and defatted soybeans.
Soy protein concentrate retains most of the fiber of the original soybean. It is widely used as functional or nutritional ingredient in a wide variety of food products, mainly in baked foods, breakfast cereals, and in some meat products. Soy protein concentrate is used in meat and poultry products to increase water and fat retention and to improve nutritional values (more protein, less fat).

Soy Flours:

Soy flour is made by grinding soybeans into a fine powder. It comes in three forms: natural or full-fat (contains natural oils); defatted (oils removed) with 50% protein content and with either high water solubility or low water solubility; and lecithinated (lecithin added). As soy flour is gluten-free, yeast-raised breads made with soy flour are dense in texture.

The Soy Protein health benefits:

• According to studies, Soy protein reduces the cholesterol and help to reduce the risk of stroke and cardiovascular disease.
• Daily intake of Soy protein may show positive results in people with high blood pressure.
• Research studies suggest that consuming soy protein may protect against osteoporosis.
• Soy protein helps in controlling hyperglycemia and reduced body weight, hyperlipidemia, and hyperinsulinemia. Thus its helps in the control of obesity and blood sugar to both nondiabetic and diabetic persons.
• Genistein, one of the phytochemicals found in soy, can reduce the risk of cancer, including breast cancer and prostate cancer.
• It boosts the immune system of the body.
• Soy protein contains calcium, along with magnesium and boron, all of these are essential in keeping bones strong and healthy. Also helps in preventing loss of bone mass which is a serious issue for woman in menopause and perimenopause.
• Soy proteins reduce the development of skin discolorations, wrinkles, & lines as soy protein is rich of protein and antioxidants.

Apple Shaped body and Pear shaped body

Both Apple shape body and pear shape body gives an idea about basic body shape. Body shape here refers to distribution of body fat. Apple shaped individuals carry most of their excess body fat around their middle abdomen. And pear shapes body carries most of their excess body fat on their hips and thighs. Women collect fat on their hips giving pear shape. After menopause a hormone estrogen level decreases and women start storing fat around abdomen becoming more apples shaped. While men collect fat around the abdomen. Apple shape people with fat concentrated around the abdomen are more risk at obesity comparatively pear shaped body.

Diet after delivery

Post pregnancy diet is a key to maintain a healthy living for the mother, so that she is able to take care of herself and also is able to feed her young one. During pregnancy a woman’s body changes a lot. Now soon after pregnancy there are a plenty of things we want to come back to like before pregnancy; one of it is weight and having dealing with fatigue.

All most all dieticians agree in saying that after pregnancy a mother should not concentrate on weight loss and must eat healthy diet to regain strength for at least 3 months.

Few problems that arise due to not eating proper healthy diet after pregnancy are hair loss, stretch marks, osteoporosis and changes in the shape of the breasts.

Here are some tips on health and diet to be followed for the first three months of post pregnancy period:

Low Sodium diet

Sodium is found in salt. 5 gms that is 1 teaspoon of salt contains about 2,000 – 3,000 mg of sodium. The recommended daily intake of sodium is 5gm that is around 2300mg. Limiting the salt in our daily diet is low sodium diet. Too much sodium in your diet is not good for health. It may cause your body to retain excess fluid. Limiting the salt intake is important for patients with kidney disease, liver and heart disease.

Normal sodium intake recommendations:

0 - 12 months	1 gm
1 - 3 years	2 gm
4 - 6 years	3 gm
7 - 10 years	5 gm
Above 11 years	5 to 6gms

Role of sodium:

The amount of sodium in the body is regulated by kidneys. When there is too much of sodium in the body kidneys filter some out and the excess sodium is excreted in the urine. When the body doesn’t have enough sodium, the kidneys help to conserve sodium and return the needed amount into the blood stream. When kidneys are not working properly or not able to filter, sodium begins to build up in the blood. Sodium in the blood pulls up  out and holds the water from cells in the body and leads to edema. This in turn increases the volume of the blood and puts pressure on the circulatory system.

Benefits of low sodium diet:

• A low sodium diet for kidney patients is necessary to prevent fluid retention.
• A low sodium diet helps to reduce blood pressure.
• A low sodium diet is good for people who are at the risk of heart diseases.
• It helps in management of hypertension.

Tips to follow a low sodium diet:

• Choose the foods which are naturally low in sodium.
• Don’t add too much of salt to you food.
• While you shop , read the nutrition fact labels so that one can determine sodium content in the food.
• Avoid fat free dressings as these contain lot of sodium.
• Avoid eating pickles.
• Avoid foods containing preservatives especially in canned foods and processed foods as they have high sodium content.
• Limit use of condiments that are high in sodium.
• In the market salt substitutes are available such as potassium chloride and magnesium chlorine. However some people may not tolerate the salt substitute so one should be careful in adding those to their dishes. Use unless a healthcare provider prescribes.
• Frozen prepared food items should be avoided.
• Avoid soups as they are high in salt.
• Salad dressing and dip contain high in salt should be avoided.
• French fries, potato chips , papads should be avoided as they contain salt.

Low Sodium Foods:

Fruit drinks, Apple, Banana, Blackberries, Broccoli, Cherries, Black Berries, Coffee, Chick Pea, Walnuts, Straw berries, Peaches, Prunes, Rice, Cucumber, Watermelon, Wheat,  Honey, Barley, Jam, Pop corn unsalted, Nuts unsalted, Puffed rice.

Medium Sodium Foods:

• Egg limit 1 per day
• Limit one choice per day should be around ½ serving. celery, carrots, Mustar greens,Frozenpeas, Turnip.
• Low fat milk limits 2 cups per day.

High Sodium content foods:

Buttermilk, Olives, Pickles, Canned vegetable juices, salted butter, salted margarine, sauces, Marinades, Salt biscuits, Potato chips, cheese, Instant pudding, Soft drinks, Fish ,oysters.

Diet » Nutrition Basics » Nutrition and Pregnancy

The optimal nutritional balance is important during pregnancy as this will affect the development of baby. The nutritional needs of pregnant women are increased during pregnancy. Eating good nutritious food also develop good eating habits for the growing child. For the first few weeks you may not have good appetite and you may not feel like to have proper meals this may be possible when you suffer from morning sickness or nausea. It is better to have small frequent meals in order to counter the effect of morning sickness. It is not true that you need to eat for 2 people, but pregnant women should only increase calorie intake by 300 calories. During second and third trimester the nutritional needs of the pregnant women is to be increased as the fetus grow rapidly. The total weight gain of pregnancy at full term should be around 10 to 12 kgs.

Distribution of pregnancy weight gain:

• The baby amounts to 7-9 pounds
• Amniotic fluid amounts to 2 pounds
• Enlarged uterus amounts to 2 pounds
• Increased volume of blood amounts to 4-5 pounds
• Fluid present in maternal tissue amounts to 3-4 pounds
• Placenta amounts to 2 pounds
• Enlarged breasts for breastfeeding amount to 1 pound
• The remaining pounds are fat deposits that are needed by the body for energy and breastfeeding.

Weight gain during pregnancy:

1. First trimester: 2 – 3 pounds
2. Second trimester: 3 – 4 pounds/ month
3. Third trimester: 3 – 4 pounds/month

Recommended weight gain during pregnancy:

BMI (kg/m2) Recommended Weight Gain

• Low (BMI <19.8) 12.5-18 kg (28-40 lb)
• Normal (BMI 19.8-26) 11.5-16 kg (25-35 lb)
• High (BMI 26-29) 7-11.5 kg (15-25 lb)

Nutritional requirements during pregnancy:

Nutritional needs are increased during pregnancy.

Energy + 300 kcals/day
Protein + 15 gms/ day
Iron 38 mg/day
Calcium 1000mg/day
Folic acid 400 mcg/day
Thiamine + 0.2mg/day
Riboflavin + 0.2mg/day
Nicotinic acid + 2 mg/day


Energy: Due to increased metabolic activity there is increase in basal metabolism and calorie needs are increased at around + 300 kcals per day that is in second and third trimesters. The first trimester the calorie level is no need to increase. But the choice of foods should be nutritious and healthy.

Protein: During pregnancy extra protein requirement is needed. As protein is required for placenta, amniotic and maternal tissues. It is also needed to produce new blood cells. During pregnancy the protein requirement is around 15 gms per day. Especially in second and third trimester increased protein intake is necessary as the baby’s growth and development is fast in this period. The blood volume increases by 50% during pregnancy and body requires protein to increase blood volume. It is very important to get good quantity and quality of protein in order to meet nutritional needs.

Fats: Fats are essential part of healthy balanced diet. During pregnancy fats play an important role to support development of baby’s brain and eye. Monounsaturated and polyunsaturated fats are good choices of fats. Monounsaturated fats are good as they decrease LDL levels. Polyunsaturated fats contain omega 3 and omega 6 fatty acids.

Iron: Iron is very important nutrient during pregnancy. It is needed for the formation of red blood cells. Iron improves hemoglobin level during pregnancy. Especially in second and third trimesters extra amount of iron is needed for new growing baby and placenta. If there is deficiency of iron during pregnancy then it is associated with preterm delivery low birth weight and infant mortality.

Vitamin C: It helps in absorption of Iron. Vitamin C helps in healing of damaged tissues. It also improves immunity of pregnant women.

Folic acid: Folic acid helps in formation of red blood cells. And it plays a vital role in formation of genetic material called DNA that aids in proper formation of the cells and tissues. If there is deficiency of folic acid in pregnancy then there is risk of major birth defects. Severe folic acid deficiency can lead to megaloblastic anemia. It is good to have folic acid fortified breakfast cereals. Good sources of folic acid include green leafy vegetables, beans, nuts, citrus fruits and berries. Folic acid supplements to be taken during pregnancy.

Calcium: Calcium is required in diet during pregnancy. Calcium absorption and calcium excretion is high during pregnancy. Increased calcium requirement is needed for skeletal growth of fetus.

Fluids: Pregnant women should drink at least 6 to 8 glasses of water. Drinking water can prevent morning sickness. The fluid acts as the transport system it carries nutrients through the blood to the baby. Drinking water also improves bowel movement.

• Foods to eat: Eggs, milk, milk products like cheese and yogurt as these are good sources of protein and calcium.
• Fruits and vegetables are good for health. Fruits like cantaloupe, apricots, mangoes, orange, grapes, bananas and vegetables like green leafy vegetables, potato, sweet potato, pumpkin, carrots, capsicum.

• Nuts can also be included as a part of diet as they are rich in carbohydrates.
• Rice, Breads, Pasta and cereals are also good as they are rich in carbohydrates and provide calories.
• Fortified breakfast cereals.

Foods to avoid during pregnancy:

• Raw eggs as they may contain salmonella.
• Uncooked meat or poultry as there may be risk of salmonella bacteria.
• Avoid alcohol.
• Avoid raw fish.
• Limit your cholesterol intake to about 300 mg per day.
• Limit intake tea and coffee as they contain caffeine.
• Unpasteurized milk or juice.

Diet » Fitness and Exercises » Body Mass Index

Body mass index is the ratio of weight to height to estimate body fat. It is advisable to use Body mass index along waist to hip ratio to get complete picture of your weight status. Body mass index is particularly helpful for identifying children and adults at risk of overweight. But it not gives completely accurate information.

The formula for Body mass index is WEIGHT (KG)/HEIGHT (MT2)

BMI	Category
Less than 18.5	Underweight
18.5 to 24.9	Normal weight
25 to 30	Over weight
More than 30	Obese

Diet » Health Articles » Importance of calcium rich foods

Calcium is needed for growth and bone development. Deficiency of calcium leads to osteoporosis. Osteoporosis makes the bones thin. It is more common in women. More calcium is required during pregnancy, lactation. Even children and elderly require more amounts of calcium. Milk, curd, nuts, milk products, green leafy vegetables and ragi are some of the sources of calcium. Doing exercise reduces calcium loss from bones.

Diet » Nutrition Management » Nutrition in Irritable Bowel Syndrome

Irritable bowel syndrome: It is a motility disorder also called as spastic colon. Symptoms like bloating, abdominal pain, passage of mucus with stools, indigestion, nausea and flatulence may occur. These symptoms frequently  occur shortly after a person eats and reverse temporarily following a bowel movement.

Dietary guidelines:

• Avoid eating too fast and also too much eating should be avoided.
• To improve digestion foods to be chewed thoroughly.
• Liberal amount of fiber and fluid intake is beneficial.
• Fat should be restricted in diet.
• Depending up on the patient soluble and insoluble fibers to be adjusted.

Diet » Health Articles » Empty Calories

Our body needs proper nutrition with all the nutrients in right amount. Empty calories usually provide only calories and are low in nutrients such as proteins, vitamins, minerals, antioxidants and essential fatty acids. Mostly junk foods are filled with empty calories. Soda and carbonated beverages provide empty calories which are not good for health. Examples of foods containing empty calories are refined cereals, fried foods, chips, beer, wine, candy, cookies, pastries fried chicken etc. Empty calories are not fulfilling the hunger but still provide high calories, and leave hunger for the next diet. Empty calorie foods are not a good option for proper health.

Tips to avoid empty calories:

• Avoid fried foods.
• Avoid sweetened and canned drinks.
• Avoid carbonated beverages.
• Avoid refined cereals.