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| FREQUENTLY ASKED QUESTIONS (Woman Nutrition) |
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| Question 1 |
Though I have a sweet tooth, I am trying to cut out sweets completely from my diet. Are there any foods that help to control the sugar cravings? (Nadia Siddiqui, Student) |
| Answer 1 |
Don’t try to eliminate sugar from your diet completely as it is most likely to backfire and would only lead to overindulgence and bingeing. However, it would be a good idea to strictly stay away from table sugar (refined/white sugar), sugary desserts and refined flour (maida) products as they lead to blood sugar imbalance and increase sugar cravings. The best way to curb the craving is to eat balanced meals at regular intervals and aim for a stable blood sugar level. Increase intake of water and high fiber foods like fruits, vegetables and whole grains (jowar, bajra, wheat).Snack on foods rich in protein such as peanuts, paneer, roasted chana/ dal, curd, almonds.
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| Question 2 |
Hi! I am 24 yrs old and my hair has started thinning. I am really worried and have tried many cosmetics but none seem to work. Can you help? (Shalini Kumar, Software engineer)
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| Answer 2 |
Following a healthy diet rich in growth promoting protein, iron and calcium can surely help. When it comes to healthy hair, shampoo and conditioner alone won’t give you the hair you crave. For the most luxurious locks possible, you shall be required to step out of the shower, and focus more on what you put on your plate than on your hair. Thinning hair or hair loss may be a sign of iron deficiency. Be sure to eat plenty of iron rich foods, such as eggs, legumes, wholegrain cereals, dried fruits and green, leafy vegetables and protein rich foods like sprouts, soybean, curd and fish. Drinking vegetable juices like wheat grass or spinach juices also help.
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| Question 3 |
My 16 yr old daughter gets really bad cramps during her periods. What causes cramps and what foods can be eaten to control the pain? (Prerna Kriplani, Housewife.)
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| Answer 3 |
Shortly before a period begins, the cells present on the lining of the uterus make large amounts of bad hormones called prostaglandins, which narrow the blood vessels in the uterus and may cause painful cramps. Some of the prostaglandins may also enter the bloodstream and lead to headache, nausea, vomiting, and diarrhea. Drinking an extra glass of milk during your periods or taking calcium supplements a few days before and during periods help to get rid of stomach cramps, backache and muscle stiffness. Intake of phyto estrogens (found in soy products) and eating a low fat, fiber rich and moderate protein diet makes life at that time of the month, a lot less painful. Being active is advised to promote blood circulation.
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| Question 4 |
I am a patient of hypo thyroidism, due to which my weight keeps increasing even though I follow a strict diet plan and exercise regularly. What can I do to keep my thyroid levels and weight in check? (Mrs. Sudha Kamat, PR executive)
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| Answer 4 |
Yes, patients with hypo thyroidism tend to have a very low basal metabolic rate (the rate at which our body burns food) and thus find it difficult to lose or maintain their weights. Avoid being on a very calorie restricted or low protein diet as that would lead to further drop in your metabolic rate. In order to fix your metabolism, take your thyroid replacement supplement (as advised by your physician) and follow a meal plan with proper ratio of protein to carbs, i.e 50-55% from complex carbohydrates, 25-30% from lean proteins( dals, low fat dairy, fish) and 15-20% from good fats(omega 3 fatty acids).) and combine it with an adequate activity level.
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| Question 5 |
I am 35 years old and have been diagnosed with PCOD. My cycle is very irregular. Can you suggest any foods that will help regularise my cycle? (Nisha Jhaveri, freelance journalist)
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| Answer 5 |
PCOD is quite a common problem, created primarily due to hormonal imbalances. Although, it is hereditary, lifestyle factors such as improper diet, stress and sedentary lifestyle may also contribute to the formation of cysts. These eating and lifestyle factors are also the usual suspects behind irregular menstrual cycles. You need a certain percentage of body fat to bring about normal hormone production for a normal menstrual cycle, so add good fats like olive oil, flaxseed oil, mustard oil, or even groundnut and til oil in moderation in your diet. Take dry fruits like almonds, walnuts, cashew nuts as they provide essential fats and have plenty of whole grains (brown rice, whole-grain bread, and oat meal), vegetables, legumes (beans, peas, lentils) and fresh fruits. It is advisable to maintain your weight at an ideal range, as excessive weight can cause an imbalance in hormone levels.
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| Question 6 |
Hello, Dr. Moitra, I am planning for a baby and would like to know, if there is any preconception diet or specific foods/regime that improve the chances of conception? (Shikha Jain, Teacher) |
| Answer 6 |
Yes, your dietary habits, lifestyle choices and the over all health is definitely going to have a profound effect on promoting conception and the upcoming pregnancy. Eating a nutrient dense diet, drinking lots of water, exercising regularly and avoiding alcohol and cigarettes is the best way to get your body in shape for conception. The foods which are said to boost (or at least optimise) your chances for conception are spinach and leafy vegetables ( rich in folic acid), adequate proteins ( nuts, eggs and milk), omega 3 fats( fish, flax seeds) and whole grains ( give you lots of energy for baby-making by releasing sugar into your blood slowly and evenly and is also rich in B and E vitamins that are essential for cellular reproduction and the production of healthy ova and sperm). Maintain weight in ideal range as being either underweight or overweight may cause problems. |
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