Latest news with #HTLifestyle
Hindustan Times
12 hours ago
- Health
- Hindustan Times
Protein and the Indian plate: Nutritionist explains why balanced intake matters for health and immunity
Protein is an essential nutrient in our daily diet. While both insufficient and excessive intake can have negative effects, maintaining a healthy balance is key to ensuring the body functions optimally. Consume protein every day.(Shutterstock) In an interview with HT Lifestyle, Eshanka Wahi, nutritionist and founder of Eat Clean with Eshanka said, 'Protein is an essential macronutrient that contains higher nutritional value and is directly involved in chemical processes. It plays a vital role in supporting everything that your body does, from maintaining and repairing body tissues and building lean muscle to supporting immunity and ensuring hormonal balance.' Also read | Cardiologist says too much protein is 'ticking time bomb' for early heart attacks in your 30s and 40s Addressing the inadequacy of protein in Indian diets, Eshanka Wahi added, 'Indian diets tend to be rich in carbohydrates and low in proteins, especially for vegetarians, leading to a nutritional gap.' Why is protein crucial? 'Proteins are made of amino acids, which are the building blocks of life. From maintaining strong muscles and bones to supporting hair and skin health, a protein-rich diet fuels optimal wellness. Insufficient intake can lead to fatigue, muscle loss, low immunity, and poor recovery from illness or injury,' the nutritionist explained. Add more protein to your diet.(Pixabay) Protein sources in Indian diets: Vegetarian protein sources: Pulses and legumes such as lentils, chickpeas, beans, and moong dal; dairy products such as paneer, curd, and milk, which are rich in casein and whey proteins; nuts and seeds, including almonds, chia seeds, flaxseeds, and peanuts, which contain healthy fats; and whole grains, including brown rice, wheat, barley, raagi, oats, quinoa, and millets, which boost amino acids. Non-vegetarian protein sources: This includes eggs and lean sources such as chicken and fish, and mutton is rich in iron and contains high fat. Also read | Are you consuming too much protein? Experts share the safe limits of intake and debunk common myths How much protein do you need? 'On average, adults need 0.8 to 1 gram of protein per kg of body weight per day. However, athletes, pregnant women, or those with higher activity levels may need more,' said Eshanka Wahi. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
20 hours ago
- Health
- Hindustan Times
Gynaecologist shares 8 early signs of PCOS most women miss: Sugar cravings to weight gain, especially belly fat
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that causes cysts to form in the ovaries. Common symptoms include irregular periods, acne, weight gain, excessive hair growth, and mood swings. However, many women overlook the early signs, as the symptoms can often be subtle and easily mistaken for everyday health issues. Also read | Nutritionist shares 7 tips to manage PCOS in just 4 weeks: 'Try seed cycling' Know the early signs of PCOS that women should watch out for.(Pixabay) In an Instagram post shared on July 9, Dr Suguna Deepti Kapila, a gynaecologist, wrote that PCOS often starts silently and is easy to miss. The gynac further shared the early signs of PCOS that women should watch out for: 1. Irregular periods but not absent Periods arrive late (35–40+ days), sometimes regular, sometimes delayed. Just brown spotting/light flow. 2. Mild skin and hair changes Sudden acne on jaw/chin. Greasy skin or oily scalp. Thicker upper lip or chin hair. More hair falls from the crown. 3. Weight gain, especially belly fat Gaining weight without major diet changes. Belly and waist fat increase. Feeling bloated/heavy often. 4. Sugar cravings and energy slumps Crave sweets/carbs after meals. Feel sleepy or dull after eating. Depend on caffeine/sugar to stay awake. 5. Mood and sleep disruptions Mood swings, anxiety near periods. Tired even after 8 hours of sleep. Trouble falling/staying asleep. Also read | Manage PCOS like a pro: Top tips to improve your reproductive health and unlock fertility 6. Skin darkening in folds Dark velvety patches on neck, underarms, or groin. Looks like dirt/tanning but doesn't go away. Skin feels thicker. 7. Trouble conceiving Irregular ovulation or missed ovulation. Thin endometrium or no dominant follicle seen. Difficulty getting pregnant. 8. Family history Female relatives with PCOS/diabetes. Facial hair in women in your family. Early hormone pill prescriptions. Tips to manage PCOS In an earlier interview with HT Lifestyle, Dr Supriya Puranik, Director – 9M Fertility and Senior Consultant Obstetrics and Gynecology at Ankura Hospital in Pune shared that PCOS can be managed naturally. Having whole foods, getting enough sunlight, cutting down on carbohydrates, working out regularly and having a well-balanced diet every day can help in managing the symptoms. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
21 hours ago
- Health
- Hindustan Times
AIIMS gut doctor shares 'No 1 tip to reduce acid reflux': Are caffeine, spicy food, mint chewing gum safe for you?
Dr Saurabh Sethi, a gastroenterologist trained at Harvard and Stanford in the US and AIIMS in India, shared some tips to help reduce acid reflux. In a 2024 interview with HT Lifestyle, Dr Meghraj Ingle, director and senior consultant, gastroenterology, Gleneagles Hospitals, Parel Mumbai, shared that acid reflux is seen when stomach acid moves up into one's esophagus, leading to symptoms such as heartburn. Also read | Dietitian shares 5 ideal meal timings and 4 foods to avoid to prevent acid reflux If you experience acid reflux symptoms, you may want to consider alternative gum flavours with mint. (Freepik) How to deal with acid reflux? In his Instagram post on July 15, Dr Sethi shared his 'No. 1 tip to reduce acid reflux', which included avoiding common trigger foods, such as citrus fruits, spicy foods. According to the gastroenterologist, you could also reduce symptoms of acid reflux by eating smaller, more frequent meals. He further suggested you limit caffeine, which can also relax the lower oesophagal sphincter and worsen acid reflux symptoms. Some natural remedies that may help alleviate acid reflux symptoms include ginger or chamomile tea, he added. In his caption, Dr Sethi wrote, 'No. 1 tip to reduce acid reflux from a gastroenterologist.' In the post he shared, Dr Sethi said, 'Avoid citrus fruits and spicy foods. Eat smaller, more frequent meals, and make dinner your lightest. Skip mint-flavoured gum (It can relax the lower oesophageal sphincter). Stay hydrated with water, not soda or caffeine. Try ginger or chamomile tea to soothe symptoms.' What are the symptoms of acid reflux? Dr Meghraj Ingle earlier told HT Lifestyle that the symptoms of acid reflux are nausea, chest pain, sore throat, burning sensation, headache, sour taste of the acid in the mouth, stomach cramping and pain, chronic coughing, shortness of breath and wheezing. As for the treatment, Dr Ingle advised, 'One has to savour each bite, chew the food properly and also recognise the hunger cues. Doing so can help to keep an eye on food consumption, allowing for better digestion, and even fostering a deeper connection with food that can reduce overeating. Remember, overeating causes acid reflux. Even probiotics help manage acid reflux. Probiotics and fermented foods restore digestive balance and improve the gut microbiome.' He added, 'Opt for yoghurt, kimchi, or kombucha to be able to ensure smooth gastrointestinal function. Stress is also a cause of acid reflux. Hence, stress reduction through yoga or meditation can help you to prevent acid reflux. Exercise daily, avoid acidic foods such as onions, tomatoes, and spicy food, eat smaller meals, refrain from wearing tight clothes, quit smoking and alcohol, and do not sleep immediately after eating. Follow these vital tips and you will surely be able to manage acid reflux.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
2 days ago
- Health
- Hindustan Times
Building biceps but burning out? Ayurveda tips for men to heal your gut-gym disconnect first
Modern fitness routines measure everything: sets, macros, sleep cycles — even hydration timing but one critical system is often ignored: the to experts, Ayurveda never made that mistake as for thousands of years, it has placed digestion at the core of strength and vitality because no matter how clean your diet or how intense your training, none of it matters if your body can't properly digest and absorb. From bloating to bench press: Here's how Ayurveda fixes the gut-gym disconnect in men.(Image by Pexels) Agni: The digestive fire behind every rep In an interview with HT Lifestyle, Dr Govindarajan, Chief Innovation Officer at Kapiva, shared, 'In Ayurveda, Agni, your digestive fire, is more than metaphor. It's the engine that transforms food into usable energy, muscle tissue and mental clarity. Strong Agni means efficient nutrient absorption, smooth recovery, and sustained performance.' Ayurveda recommends eating light at night considering our digestive fire or agni is the lowest. Undigested food can lead to accumulation of toxins and cause health issues.(Image by Pixabay) Weak Agni? Dr Govindarajan revealed, 'That means bloating, fatigue and stalled progress—even on a 'perfect' diet. Herbs like cumin, ginger, and fennel aren't just flavor—each supports digestion at a cellular level. Triphala aids detox and nutrient uptake. A cleaner gut means faster recovery and a body that doesn't waste energy on damage control.' Herbs that work while you train, sleep and recover Dr Govindarajan said, 'Ayurveda doesn't use herbs to mask fatigue; it uses them to rebuild systems.' He highlighted four time-tested herbs that are showing up in new research and gym bags for good reason: Shilajit helps support healthy testosterone levels, boosting stamina and enhancing muscle strength. It improves overall gym performance by aiding energy production and reducing fatigue. Additionally, it supports immunity and speeds up recovery. helps support healthy testosterone levels, boosting stamina and enhancing muscle strength. It improves overall gym performance by aiding energy production and reducing fatigue. Additionally, it supports immunity and speeds up recovery. Black Musli supports faster muscle recovery by reducing inflammation and enhancing post-workout repair. supports faster muscle recovery by reducing inflammation and enhancing post-workout repair. Gokshura supports healthy metabolism and boosts energy by enhancing the body's natural ability to process and utilise nutrients efficiently. Gokshura: Gokshura helps strengthen bones and promote musculoskeletal health. It supports calcium absorption and improves bone density.(Pinterest) Ashwagandha helps reduce stress and promotes better sleep by calming the nervous system and balancing cortisol levels. helps reduce stress and promotes better sleep by calming the nervous system and balancing cortisol levels. Swarna Bhasma helps improve stamina by boosting cellular energy, enhancing physical endurance, and supporting overall vitality. Dr Govindarajan said, 'These aren't quick fixes. They work gradually, building the kind of baseline health that survives high-intensity weeks, plateaus and life's curveballs.' Train hard, recover smarter Ayurveda doesn't shy away from intensity but it calls out chaos. Dr Govindarajan gushed, 'It promotes training in alignment with the body's natural rhythms. Mornings, when Kapha energy is dominant, are best for strength training — grounded, stable and strong. Late-night workouts, on the other hand, disrupt circadian cycles and spike cortisol when your body should be recovering.' Poor gut health is not just about discomfort and digestive issues like bloating, acidity, and constipation, it also affects your entire wellbeing.(Shutterstock) He added, 'The Ayurvedic system of Dinacharya or daily routine isn't just tradition. It's performance science. Wake before sunrise. Hydrate with warm water. Eat meals at consistent times. Wind down without screens. These habits sharpen recovery, deepen sleep and stabilise mood. It's not boring, it's where discipline meets results.' Redefining strength, especially in men's health month Dr Govindarajan opined, 'Real strength isn't just about size or stats. It's about digestion that works invisibly, energy that doesn't crash, and a nervous system that stays resilient under pressure. Ayurveda isn't here to replace weights — it's what helps the work land. It restores what hustle culture erodes: gut health, recovery rhythm and hormone balance.' So if you are already training, already tracking your macros but still feeling depleted — the answer may not be more output. It may be a smarter input and that starts from the inside. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
2 days ago
- Health
- Hindustan Times
Sensitive skin? Doctor shares skincare and lifestyle tips based on Ayurveda: ‘Gut health directly affects skin health'
In an interview with HT Lifestyle, Dr Zankhana M Buch, chief medical officer of Apollo AyurVAID Hospitals, said skin issues and allergies — whether they appear as rashes, dryness, itching, or repeated flare-ups — are often more than just surface-level concerns. In Ayurveda, these conditions are viewed as signals of deeper imbalance and inflammation in digestion pathways, metabolism, and the immune complex, she said. Also read | Are traditional Indian skincare products like kumkumadi tailam actually good for you? Dermatologist reveals Dr Buch said that many plants and plant-based formulations used in Ayurveda skin care are being studied for their rich phytochemical content offering anti-inflammatory, antimicrobial, and antioxidant effects. (Freepik) What causes skin issues and can Ayurveda help? 'Rather than suppressing symptoms, Ayurveda works to correct the internal environment that is making those abnormal and unexpected manifestations and ensures the restoration of skin integrity. Ayurveda sees skin as a reflection of the body's inner state — especially the strength of digestion (agni), the accumulation of toxins (ama), and the presence of imbalance (vikriti) in the doshas — vata, pitta, and kapha,' she said. Dr Buch added, 'Ayurveda has long emphasised that gut health directly affects skin health. When digestion is weak or irregular, it leads to accumulation of ama (toxic residue), which spreads through the bloodstream and can trigger skin eruptions, sensitivities, and inflammation. Modern science mirrors this as the gut–skin axis/biome, where poor digestion, microbiome imbalance, and inflammation in the gut are linked to eczema, acne, hives, and even rosacea.' According to Dr Buch, skin allergy and ailment are mainly cause due to: ⦿ Excessively spicy, fried, fermented, or incompatible foods ⦿ Irregular routines — eating late, skipping meals, erratic sleep cycles ⦿ Emotional stress, suppressed anger, or overexertion ⦿ Seasonal changes, pollution, or use of harsh synthetic products ⦿ Sudden exposure to sharply contrasting temperatures 'Depending on the pattern of disturbance, the skin may show dryness, sensitivity, inflammation, oiliness, or itchiness. In Ayurveda, treatment is not random or purely subjective — it follows a systematic assessment of the individual's current imbalance (vikriti), digestion (agni), and disease stage (avastha). As a result, while two patients may have the same biomedical diagnosis — such as eczema or urticaria — their Ayurveda formulations, diet plans, and therapies may differ, based on standardised principles of dosha involvement, toxin load (ama), tissue status (dhatu), and elimination channels (srotas). This approach ensures that care is personalised and protocol-driven,' she added. The doctor shared that Ayurveda doesn't treat the skin as separate from the rest of the body. It sees skin health as an outcome of balanced digestion, clear toxin elimination, well-regulated immunity, and a calm, steady lifestyle.(Shutterstock) Plants used for reducing skin inflammation Dr Buch said that many plants and plant-based formulations used in Ayurveda skin care are being studied for their rich phytochemical content offering anti-inflammatory, antimicrobial, and antioxidant effects. 'Plants used for reducing skin inflammation contain compounds like flavonoids, tannins, and alkaloids that help stabilise mast cells, reduce cytokine activity, and modulate immune response. These mechanisms are now being explored in the context of allergic skin conditions, autoimmune responses, and barrier repair,' she said. Dr Buch added that Ayurveda uses these plants in whole-plant form or in synergistic combinations — where supportive ingredients enhance absorption and reduce toxicity — 'making the medicine both effective and gentle'. 'These plants are infused into oils, decoctions, pastes, or internal formulations based on the person's imbalance and stage of disease. It emolliates not just outside but also inside. They are not given in isolation, but as part of a broader system that also includes food, lifestyle, and cleansing / Panchakarma support,' she said. Dr Buch shared that in moderate to chronic skin conditions, Panchakarma is administered to deeply cleanse the system, restore digestive and metabolic function, and prepare the body to respond better to therapeutic inputs. 'Following Panchakarma, Twak Rasayana — formulations aimed at improving skin tone, texture, and skin integrity — is selectively introduced. These rasayanas are known for immune-regulating and inflammation-modulating properties and used to promote deeper tissue repair, support immune balance, and reduce recurrence. Their administration is guided by clinical context — taking into account the patient's post-cleansing status, digestion, and disease chronicity.' 'Ayurveda recognises that the mind directly influences skin health. Stress, anxiety, and emotional unrest can disturb doshas, weaken digestion, and trigger toxin buildup (ama), leading to flare-ups and sensitivity. Modern research also links stress to impaired skin barrier and inflammation. Ayurveda approach addresses this by calming the mind through breath regulation, supportive herbs, and lifestyle adjustments, helping restore both mental and skin balance,' she said. Lifestyle as medicine Dr Buch said Ayurveda treats skin care as a way of life: daily habits, emotional hygiene, seasonal adjustments, and rest are equally important as medicines. According to her, skin health is supported through: ⦿ Adequate sleep and circadian rhythm regulation. Research has shown that previous ultraviolet light exposure can continue to damage the deoxyribonucleic acid (DNA) of the skin, even in the dark, and has demonstrated that repair of these skin cells peaks at night. ⦿ Avoidance of excessive heat, screen exposure, or irritant skin products especially ultra processed cosmetics. ⦿ Self-care practices like oil application (abhyanga), natural face packs, and cleansing routines ⦿ Gentle mind-body practices such as pranayama According to Dr Buch: these small but consistent practices create the right conditions for internal balance and external clarity to return. 'Ayurveda doesn't treat the skin as separate from the rest of the body. It sees skin health as an outcome of balanced digestion, clear toxin elimination, well-regulated immunity, and a calm, steady lifestyle. In a time when many people are looking for natural, whole-person solutions to chronic skin issues and allergies, Ayurveda stands as both timeless and timely, rooted in tradition, aligned with emerging science, and deeply connected to the individual's healing journey,' she said. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
