by SwastiGenztherapist on Oct 12, 2022
1150 members
1719 posts
Hi everyone! In this community, we talk about our experiences and give ideas to deal with anxiety. This is a place to feel safe and supported. We talk about our feelings and thoughts, share advice, and offer encouragement to one another. We also discuss different ways for managing anxiety and maintaining mental well-being. Join the community and let's create a supportive and understanding environment where we can help each other find peace of mind<3
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Wednesday wellness : One self care activity you do yourself?
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Popular opinionBased on my dietary habits and goals, what are some tailored nutrition strategies to support bone health, especially considering the risk of osteoporosis later in life?
Hi there,
I hope you are well.
The risk of osteoporosis increases due to drop in Estrogen.
Tips to support bone health-
- Include calcium rich foods to the diet. Dairy and dairy products, sesame seeds, green leafy vegetables, fortified foods, ragi, almonds, figs, chickpeas, black sesame seeds, etc.
- Ensure to get enough Vitamin D because without it the calcium you eat won't get absorbed in the body.
Get enough sunlight for at least 10-15mins daily. Include foods like lean meat ( fish, chicken), eggs, mushrooms, nuts, seeds, dairy products ( fortified with Vitamin D), etc.
- For better bone health nutrients like Zinc, and magnesium are important as well. Nuts, seeds, dark chocolate ( once in 3-4 days), avocado, banana, leafy greens ,lean meat, beans, and dairy are good sources of the same.
- Include weight training to improve bone density & strength.
- Take supplements only if suggested by the doc.
- Too much salt, caffeine, alcohol,soda, and red meat isn't great for bones.
Take care
To support bone health and reduce the risk of osteoporosis, focus on consuming calcium-rich foods like dairy products, leafy greens, and fortified foods. Ensure an adequate intake of vitamin D through sources like sunlight, fatty fish, and fortified foods. Incorporate magnesium-rich foods such as nuts, seeds, and whole grains. Limit alcohol and caffeine intake as they can affect bone health. Regular weight-bearing exercise also helps strengthen bones.
Popular opinionI’ve heard about superfoods. Can you share some easy ways for me to incorporate them into my meals for added health benefits?
Hi there,
I hope you are well.
As a nutritionist, every food is a superfood because every food has got a purpose to serve and each food is likely to give you varied nutrients.
Here's how you can make every food a super food :)
- You can prepare a smoothie or mixed fruit bowl and add flaxseeds or chia seeds on top.
- Add vegetables to your chilla/pancakes, you can prepare these chillas will millet flour or oats flour.
- Prepare a mukhwas with different seeds and have it post lunch and dinner.
- Include berries and bell-peppers in your daily routine, by using berries in your smoothies, over pancakes, etc, and bell peppers can be sauteed and added to salads, sprouts, rice, etc.
- You can have green leafy vegetables at least twice a week as a soup, sabzi, in parathas, wraps, chilla, and much more.
- You can grill or roast your chicken/fish, and have boiled egg salad/ or add eggs to rice, soup,have it as an omelette or sandwich.
- You can prepare chickpeas/kidney beans salad, rice, & wraps.
Chia seeds: Add them to smoothies, oatmeal, or muffins for a boost of fiber, protein, and antioxidants.
Popular opinionWhat is one thing you are doing for your health this year as a non-negotiable? This #WorldHealthDay let's prioritise one simple healthy habit into our routine, and watch it compound towards our health over time. Some include: - Getting some sunlight everyday - Cooking more meals at home - Drinking three litres of water - A small walk everyday - Sleeping for 7-8 hours daily - Taking an hour for activities that make you happy Share yours in the comments below.
Regulating the circadian cycle
I am still struggling between taking out the best time to do the workout
Popular opinionI want to go on a Vegan diet but my mom is against it as she feels that it will not fulfill my nutritional needs. How do I make her understand that vegan diet is still nutritional and healthy?
You can find her some real examples of persons around you who have benefitted from vegan diet and increase her trust factor in it ❤️
You can make her watch certain YouTube videos of legit doctors and dieticians which will increase her trust in vegan diet 🥰
Popular opinionI struggle with maintaining a healthy body image, especially when I see unrealistic beauty standards in the media. How can I focus on nourishing my body without obsessing over my appearance ?
If you focus on social media then you won't be able to do justice to yourself.
There are so many people out their giving different standards regarding every phase of life. You can't compete with everyone.
Set your own goals and try to accomplish them.
So since you are comparing yourself with the people in media also compare the kind of team of experts they have access to , the time they devote to this and why they do it is they make the crores or lacs out of it hence comparison is a bad space to begin with hence drop it totally, having said that it’s good love yourself and get fit for yourself and to have realistic goals that you can achieve like 2 kg per month of weight loss by eating healthy and exercising, enough and timely rest and obsessing is a rajsik man ki sthiti , the mind state here is the key , remember sculpting any body into what you like it be is a process and the good part is you started and you l reach keep at it balance is the key to progress!!!! When you start a drive u don’t obsess over when will you reach you know you will u enjoy the journey too na same with fitness enjoy the journey and trust the process , ♥️Chittrah Kanal
Popular opinionI have a history of binge eating. What steps can I take to break this cycle and develop a healthier relationship with food?
Hii dear, firstly Identifying the root cause of your binge eating is crucial. Once you understand why you turn to food, you can begin addressing those underlying issues. Setting boundaries around your eating habits can help prevent impulsive behavior. Practicing mindfulness while eating encourages awareness of your body's hunger and fullness cues, promoting healthier eating habits.
Firstly, Practice mindful eating, identify triggers, seek support from a therapist or support group, and focus on balanced meals and regular eating patterns.
Top discussionLooking to boost your well-being? Share your favorite wellness tips for a healthier lifestyle!
hylo mam?? please help me
I am bineeta Sharma
Popular opinionI often find myself reaching for unhealthy snacks when I'm stressed. What strategies can I use to curb emotional eating?
To curb emotional eating, try finding alternative ways to cope with stress such as practicing mindfulness, deep breathing exercises, going for a walk, or engaging in a hobby you enjoy. Keep healthy snacks readily available, and try to identify triggers for emotional eating so you can address them directly. Additionally, consider seeking support from friends, family, or a therapist to develop healthier coping mechanisms.
You can practice meditation to calm yourself down .Also you can switch to healthier snack
Popular opinionI often feel pressured to eat a certain way or follow strict diet rules to fit in with my peers. Is there a way I can stay true to my own nutritional needs and preferences without giving in to external pressures?
If you force yourself into a diet, it might not be as effective as it could be. Additionally, it's not necessary to eliminate all foods; there are always alternatives available. I would suggest consulting a nutritionist who can help you create a personalized plan to manage your cravings and calorie intake
There's no need to feel pressured about it. You eat what you like and want to eat.
Top discussionWant to improve your health and energy levels? Discover the secrets of proper nutrition!😊😊😊
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