J.Jayapriyanka(dietician) M.sc.,foods & nutrition

Menopause and Good Nutrition

Some risk factors and symptoms linked with aging and menopausecan’t be changed. But good nutrition can help prevent or ease certain conditions that may develop during and after menopause.

Basic Dietary Guidelines for Menopause

During menopause, eat a variety of foods to get all the nutrientsyou need. Since women’s diets are often low in iron and calcium, follow these guidelines:

• Get enough calcium. Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. Aim to get 1,200 milligrams per day.

• Pump

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“Eat to live not live to eat”–moliere

J.Jayapriyanka M.sc.,Foods & nutrition

Garlic Vegetable Soup for Healthy Heart

NUTRITION WORLD

Ingredients

• 2 tsp finely chopped garlic (lehsun)
• 1 cup chopped and boiled mixed vegetables(french beans/ carrot and cauliflower/broccoli)
• 1 tsp oil
• 1/4 cup finely chopped onions
• Salt and to taste
• 2 tbsp quick cooking rolled oats
• 2 tbsp chopped coriander (dhania)

Method:

• Heat the oil in a deep non-stick pan,add the garlic and onions and sauté on a medium flame for 1-2 minutes

• Add the mixed vegetables, 3 cups of water, salt and pepp

Insomnia refers to the inability to fall asleep or to remain asleep. It can be caused by jet lag, stress and anxiety, hormones, or digestive problems. It may also be a symptom of another condition. Insomnia can be very problematic for your overall health and quality of life, potentially causing:

• Depression
• Difficulty concentrating
• Irritability
• Weight gain
• Impaired work or school performance

Unfortunately, insomnia is extremely common in the United States. Approximately 50 percent of American adults experience it at some point in their lives. The disorder is most prevalent among older adults and women. Insomnia is usually classified as one of three types:

• chronic, which is when insomnia happens on a regular basis for at least one month
• Intermittent, which is when insomnia occurs periodically
• Transient, which is when insomnia lasts for just a few nights at a time

Treatments for insomnia :

Highlights

• Good sleep habits and a healthy diet can remedy many cases of insomnia.
• Some sleep experts recommend light exposure for people who tend to fall asleep too early at night or wake up too early in the morning.
• It’s important to determine whether or not an underlying issue or medical condition is causing your i

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J.Jayapriyanka M.Sc.,  Foods & nutrition  Healthy receipes

Oats Dosa/Idli is the most easiest way of getting oats into your daily diet. When served with some curry, oats dosa is so tasty that even those who do not like oats will enjoy it.

Method 1

Ingredients

• Oats (Quick/ Rolled) – 1 cup
• Rice – 1 cup
• Cooked rice(optional) – handful
• Urad dhal – 1/2 cup
• Fenugreek seeds – 1 tsp
• Salt – 2 tsp
• Oil – to grease the idli tray/ to make dosas

• Soak urad dal and rice separately for minimum 3 hours or overnight. Add the fenugreek seeds to the rice while soaking.
• Soak the oats for just 5 minutes before grinding.
• Grind the urad dal separately till it become fluffy.
• Grind the rice, oats, fenugreek seeds together with a handful of cooked rice. Adding cooked rice makes the idlis very fluffy.
• Finally mix everything together with required salt to make a nice better.
• Let it ferment overnigh

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Definition

De Quervain’s tenosynovitis is a painful condition affecting the tendons on the thumb side of your wrist. If you have de Quervain’s tenosynovitis, it will probably hurt when you turn your wrist, grasp anything or make a fist. Although the exact cause of de Quervain’s tenosynovitis isn’t known, any activity that relies on repetitive hand or wrist movement — such as working in the garden, playing golf or racket sports, or lifting your baby — can make it worse.

Symptoms

symptoms of de Quervain’s tenosynovitis include:

• Pain near the base of your thumb
• Swelling near the base of your thumb
• Difficulty moving your thumb and wrist when you’re doing something that involves grasping or pinching
• A “sticking” or “stop-and-go” sensation in your thumb when moving it

If the condition goes too long without treatment, the pain may spread further into your thumb, back into your forearm or both. Pinching, grasping and other movements of your thumb and wrist aggravate the pain.

Causes

Chronic overuse of your wrist is commonly associated with de Quervain’s tenosynovitis. Tendons are rope-like structures that attach muscle to bo →

Migraine headache is a result of specific changes within the brain. It causes severe head pain that is often accompanied by sensitivity to light, sound, or smells. Common symptoms include:

• Eye pain
• Sensitivity to light or sound
• Nausea
• Vomiting
• Severe pain, usually on one side of the head that some individuals describe as “pounding”

Other types of headaches can also cause severe pain, and not all headaches are migraines. For example, some people describe the pain of cluster headaches as the worst pain they have experienced. The exact cause of migraines is not known. Changes in neurotransmitter levels within the brain are thought to play a role. Migraines are diagnosed by the typical clinical signs and symptoms. Migraines can be triggered by many factors, for example:

• Hormonal changes
• Stress
• Strong stimuli like loud noises
• Certain foods

Migraine treatment usually is with over-the-counter (OTC) or prescription drugs. Prescription medications used to relieve the pain of migraine include triptans (a class of drugs)520 Lifestyle cha →

Insomnia refers to the inability to fall asleep or to remain asleep. It can be caused by jet lag, stress and anxiety, hormones, or digestive problems. It may also be a symptom of another condition. Insomnia can be very problematic for your overall health and quality of life, potentially causing:

• depression
• Difficulty concentrating
• Irritability
• Weight gain
• Impaired work or school performance

Unfortunately, insomnia is extremely common in the United States. Approximately 50 percent of American adults experience it at some point in their lives. The disorder is most prevalent among older adults and women. Insomnia is usually classified as one of three types:

• Chronic, which is when insomnia happens on a regular basis for at least one month
• Intermittent, which is when insomnia occurs periodically
• Transient, which is when insomnia lasts for just a few nights at a time

Treatments for insomnia :

Highlights :

• Good sleep habits and a healthy diet can remedy many cases of insomnia.
• Some sleep experts recommend light exposure for people who tend to fall asleep too early at night or wake up too early in the morning.
• It’s important to determine whether or not an underlying issue

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Office of Horrors :

Ideal Office :

Additional Setup Steps :

Computer and Desk Stretches :

• Sitting at a computer for long periods often cause neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day or whenever you feel still. Also be sure to get up and walk around the office whenever you think of it. You’ll feel better.

J.Jayapriyanka(Dietician) Msc.,foods & nutrition

What is acne?

Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the:

• face
• neck
• back
• shoulders

What foods are believed to help your skin?

Eating low-glycemic foods made of complex carbohydrates may reduce your risk of developing acne. Complex carbohydrates are found in the following foods:

• whole grains
• legumes
• unprocessed fruits and vegetables

Foods containing the following ingredients are also thought to be beneficial for the skin because they reduce inflammation:

• zinc(minerals)
• vitamins A and E
• chemicals called antioxidants