The Next door Nutritionist

Hi there, I hope you are well. Hormonal fluctuations can happen due to various reasons - PCOS, uterine fibroids, thyroid, weight loss, weight loss, Strenuous workouts, lack of essential nutrients ( deficiencies), etc. - Hormonal fluctuations can affect your appetite. - With hormonal fluctuations, you are likely to crave certain foods very often, especially if your blood sugars aren't balanced.. you will crave for sugar-based foods often. - You are likely to overeat or undereat , based on how you are feeling. - You may avoid eating in case you feel bloated. - You may find it difficult to sleep, and hence, midnight cravings can be more common. You are likely to reach out for comfort foods ( pizza, burger, pastries, chocolates) Hence, in case you have symptoms like mood swings, hair -thinning, hair loss, acne, increased cravings, weight gain, sudden weight loss, it's best to see the doctor and get your blood work done. I hope this helps :) take care.

Hey, Here are a few options for you to incorporate into your diet 1) fruits and vegetables are rich in vitamins, minerals and antioxidants which can help in reducing inflammation and menstrual cramps 2) Fibre rich foods such as whole grains can regulate blood sugar levels which can reduce mood swings and fatigue 3) healthy fats such as nuts and seeds, avocado, fatty fish etc can reduce period cramps due to its antiinflammatory properties 4) lean proteins can help you in supporting your muscle health and providing you with energy throughout the day 5) calcium rich foods like milk and milk products and non dairy fortified calcium foods can support the overall menstrual health 6) Magnesium rich foods can relax muscles and avoid cramping hence include almonds, pumpkin seeds, green leafy vegetables in your diet 7) Drink plenty of water to reduce bloating and water retention that usually happens in mensuration Hope it helps👍

Hi there, I hope you are well. Here are a few tips that you can follow up optimise your sleep routine during menstruation 🩸 1) Reduce the consumption of caffeine in the afternoon, and evening. 2) You can have two small cups of coffee, daily. 3) Try and make the coffee less strong, if you are having it towards the evening. 4) Continue to sip on water so that you don't feel the need to have a coffee very often. 5) Opt for herbal teas such as chamomile tea, peppermint tea, ginger tea, hibiscus tea, to reduce the urge of having coffee. 6) Sleep disturbances can be common during periods due to hormonal fluctuations, pain, discomfort, cramps, and bloating. 7) Avoid consuming processed, packaged, or refined foods with your coffee. 8) Also, have the coffee sip by sip, take small sips.....so that your mind doesn't feel the need to have it frequently. 9) Reduce screen time at night, and keep your gadgets away 2hrs before bedtime. 10) Meditate before sleeping, and avoid having coffee.

Hi there, I hope you are well. Yes, it is possible that you may be deficient in certain nutrients which leading you to feel exhausted.Morever, stress, anxiety, overthinking, work-pressure may also be a cause of exhaustion. Certain health conditions can also lead to exhaustion. I would urge you to get your blood work done after visiting a doctor. Ideally, it should include CBC, iron, ferritin, Vitamin D, Vitamin B12, and thyroid profile, and Blood sugar tests. - Also, include foods like green leafy veggies, flaxseeds, chia seed, yogurt, paneer, milk, sunflower seeds, Pumpkin seeds, lean meat, eggs, fresh fruits, and vegetables, millets ( rahi, jowar, bajra, sama), munakkas ( soak 5-6 overnight, and have it in the morning) almonds, walnuts and wholegrains. Also, don't forget to drink enough water, get enough sleep(7-8hrs), and meditate whenever you feel stressed. I hope this helps :) take care.

I am not well

Hi there, I hope you are well. Yes, I've have multiple success stories of individuals who were dealing with stressed eating, and lost weight with me. Talking about two of them, One client happened to be abroad and would eat anything and everything that he liked, and eventually gained Weight. I firstly worked around his triggers, helped it setting up and arranging his schedules, and asked him to eat his favourite foods once in a while, in fact, I'd give him some amazing recipes with his meal plan as well. He successfully lost weight, and is maintaining it pretty well. Another client was suffering from PCOS, lost weight with me, got married, followed a healthy diet during her pregnancy, ate her favourite foods as well, enjoyed every meal, and today she is super conscious about whatever she eats and has an amazingly fit lifestyle :) I hope this helps.

Hi there, I hope you are well. To alleviate your menopause symptoms, you must add the following foods- 1) Fatty fish 2) Leafy greens 3) Walnuts 4) Flaxseeds 5) Chia seeds 6) Avocado 7) Millets 8) Fresh fruits especially seasonal fruits 9) Sunflower seeds 10) Pumpkin seeds 11) Beans, and lentils. 1) Drink enough water 2) Ensure to get enough sleep, at least 7-8hrs of sleep/day 3) Avoid stress by incorporating meditation, and yoga. 4) Incorporate enough protein, and fibre to the diet. 5) And, keep yourself active, even a walk is good to help you feel better 😊 I hope this helps.

Yes, taking medication for a chronic condition might affect your nutritional needs and pre-pregnancy health. Some medications can change how your body absorbs or uses nutrients, which could lead to deficiencies. It's important to talk to your doctor about any dietary adjustments you might need. Also, certain medications might affect fertility or be risky during pregnancy, so it's crucial to discuss your pre-pregnancy health with your doctor for the best planning and care.

hey! did you go to gynaecologist?? they run a few tests can prescribe certain prenatal vitamins. my blood results were nirmal. so were my husband's. I was given folate and vitamin and also told to try every other day for 2 months. I was earlier trying but only depending on ovulation tracking and that didn't work for me. Try to relax and enjoy intimacy and sex every other day along with the supplements. It worked for me.

Hi there, I hope you are well. Here 's how you can meet all the requirements - 1) Switch to being a vegetarian first, then vegan. 2) Add more wholegrains, pulses to your daily diet. 3) Since, you've removed milk and milk products, switch to almond milk/soymilk,etc. 4) Read ingredient list to look out for any animal based products. Here's how to get all the nutrients - Protein- Switch to soy based products, beans, lentils, and sprouts to get enough protein. Vitamin B12- Vitamin B12 is ideally found in animal based products, so you need to opt for fortified foods or even supplements to avoid deficiency. Essential fatty acids- Don't forget to have nuts, and seeds , coupled with wholegrains, and leafy greens to get your dose of essential fats. Iron- Opt for green leafy veggies, beans, nuts, tofu, dried fruits to fulfill your daily iron requirement. Vitamin D- Get enough sunlight for 10-15mins daily, and opt for Vitamin D fortified products such as orange juice, and soy. All the best! Tc