Healthy, shiny and strong hair not only contributes to good looks, but it is a sign of healthy and nourished you. Although it is easy to get carried away with the “so-called” best and natural products marketed to make your locks look healthy and shiny, one thing which you cannot ignore when it comes to healthy hair is the importance of proper nutrition. Nutrition is one of the most important things to keep your hair at their best.
A healthy diet is beneficial not just for your internal body but your external body (hair and skin) as well. A right diet which includes the key nutrients ensures hair growth, prevents breakage and moisturizes your hair.
It has also been observed that the texture and speed of hair growth are based on genetics, gender, age, hormones. Besides, nutrient deficiency like anorexia, anaemia, zinc deficiency and hormonal fluctuations like menopause, polycystic ovaries, thyroid disease also affects hair health.
Here are a few of the nutrients that can make your mane healthy:
Protein
Hair’s structure is made of hardened proteins called keratin. Insufficient protein can lower down the generation of this important building block thereby slowing down the hair growth and making your hair weak. Include a high-protein for better hair health.
Biotin
Biotin is a nutrient that has been responsible to promote hair growth. Biotin interacts with cell enzymes to produce amino acids. These are the compounds that form the most important proteins Deficiency of biotin can lead to hair loss. Carrots, almonds, walnuts and cauliflower are some of the natural sources of biotin. If you are considering taking supplements, you can talk to the expert nutritionists at 8 Fitness Tips for a recommendation.
Iron
Iron found in red blood cells is responsible for providing nourishing oxygen to the hair follicles. Even when the iron level in the blood looks normal, there can still be a chance of deficiency of ferritin. Ferritin stores iron and supplies it to the body when it needs it. Deficiency of ferritin can slow or even stop the hair growth and can also cause hair to fall. Eat iron-rich foods to keep the supply of the nutrient sufficient in the body.
Omega-3 Fatty Acids
The cell membranes of your scalp’s skin contain Omega-3 Fatty Acids. It is also found in the natural oils that the scalp and hair produce, to stay hydrated. Sufficient supply of these essential fatty acids can prevent dryness of the scalp and help in hair growth. Incorporate flax seeds, walnuts, soybeans or fatty fish in your diet to ensure a healthy dose of omega-3s.
B Vitamins
Vitamin B6, B12 and folate produce red blood cells which carry oxygen and nutrients to the cells in the scalp and hair follicles. Deficiency of B vitamins can make your hair prone to breakage and loss while slowing down the growth. Beans, chicken, oatmeal and low-fat dairy foods are good sources of B vitamins.
Vitamins C
This essential nutrient does a couple of things to help promote healthy hair: Vitamin C helps absorb iron. It’s also used to form collagen, a structural fibre that makes up the connective tissue in the body, which hair follicles require for optimal growth.
Zinc
Zinc helps strengthen your hair follicles and prevent hair loss, by binding its proteins. It also plays a role in your oil glands functioning properly, which protects your locks from dryness and dandruff. Shellfish, like oysters, crab, lobster, clams and mussels all have high zinc content. Sunflower seeds, peanuts, pine nuts, beef, lamb, pork and cereals with whole grains and bran are some other zinc-rich foods to choose from.
These minerals assist the body in repairing damaged hair and strengthening hair follicles. You need every strand you have, so eat foods rich in these minerals to keep your stylist in the business.
The next time you admire your mane in the mirror, give these healthy hair nutrition essentials a big thank you. And if you’re looking to improve your hair, evaluate your eating habits to see what might be lacking; the advice of an expert nutritionist can also help.
Call 8 Fitness Tips for all your nutrition related queries!
DIHYDROGEN MONOXIDE!
Does that sound familiar to you? Probably not!
But it will certainly sound way more familiar when you will know that this is the scientific name for WATER.
Water is an important component of the human body. The body of a normal adult human being contains nearly 70% water. From maintaining a normal body temperature, keeping the digestion smooth or carrying essential nutrients to the parts of the body, water is responsible for every process happening inside. Besides, the magical liquid also forms the basis of blood, digestive juices, urine and perspiration.
Water has been included in the various dietary and weight loss regimes and makes up a very important part of a balanced diet. It helps to shed those extra kilos to achieve perfect body weight. Here is why drinking enough water is important to maintain a healthy weight and body:
Water reduces fatigue and increases energy
Drinking enough fluids is important when working out or exercising. Drinking water improves the body’s metabolism process which in turn is associated with a positive impact on the energy level. Besides, drinking water also helps in better focus and concentrate and keeping the brain alert.
Water maintains the balance of body fluids
Since the larger part of the human body consists of water, it helps in the smooth functioning of these bodily fluids including digestion, absorption, blood circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Besides, when the body is low on fluids, the brain triggers the body’s thirst mechanism.
Water let the body absorb the essential nutrients
Water breaks down the food and helps dissolve vitamins, minerals, and other nutrients to deliver the vitamin components to the rest of your body for use.
Water wards off many disorders
Drinking water reduces the risk of kidney stones and urinary tract infections (UTI) by getting rid of waste through sweat and urination. Besides, it can help prevent certain medical conditions including constipation, exercise-induced asthma, hypertension etc. Water also helps in reducing the risk of cystitis by keeping the bladder clear of bacteria.
Water keeps the skin and hair healthy
An adequate amount of water intake helps in keeping the skin hydrated. It may also promote collagen production. It moisturizes the skin, keeps it looking fresh, soft, smooth and glowing. Water is the best anti-ageing treatment which also maintains the skin’s texture and appearance.
So, drink plenty of it to complete your healthy diet goal and improve overall health. Go ahead and drink up your glass now!
Another diet in trend, vegan diet focusses on plant-based foods and beverages and excludes all animal products. Vegan diet has garnered immense popularity in last few years.
Veganism means the completely removing all animal and animal-based foods from your diet. Apparently, if followed correctly, vegan diet can prove to be highly nutritious, effective weight loss diet which can also reduce the risk of chronic diseases.
However, it is not easy to go 100% vegan even for Indian vegetarians. Besides, there are many nutrients which lack in this plant-based diet like calcium, vitamin D, vitamin B12, fatty acids, iodine etc.
So, it is important to research and understand the pros and cons before shifting to vegan-only diet.
Advantages of vegan diet
- It aids weight loss
- It reduces the risks of serious diseases
- It is environmentally sustainable diet
- It encourages mindful eating
- It has more variety of foods
Disadvantages of vegan diet
- It may lead to nutrient deficiencies
- It is difficult to dine out with vegan diet
- It requires dedicated efforts
- It is difficult to meet the requirement of proteins
- It can prove to be complicated in following
Bottom line
You cannot expect miracles from vegan diet. It takes its own time to show its benefits according to your body.
Talk to a nutritionist before shifting to vegan-only diet. They can suggest you to take dietary supplements to avoid any nutritional deficiencies.
Not every diet works for everyone. So everyone needs a diet customised according to their own body requirement. Similarly, following a vegan diet can also go wrong for some individuals.
Besides, any diet that involves eliminating a certain type of foods can be difficult to follow. Think and process!
For the past few years, there has been a new trend in eating for weight-loss and diabetes that has been doing the rounds – eating smaller portions more frequently. While this trend has become an approved topic of conversation, certain people would like to understand the rationale behind it. How eating less more frequently can help improve your health?
Whether you are on your weight-loss journey or trying to control your blood sugar or ensure proper nutritional intake, small meals a day is what your doctor, fitness coach or dietician prescribed.
Together with a good exercise routine, eating 5-6 times a day can transform your body into a lean, toned, fat-burning machine.
Benefits of eating small frequent meals
Here are the major benefits of eating 5-6 times a day:
- It keeps you energised.
- You feel less hungry.
- It reduces your cravings for unhealthy food items.
- It controls blood sugar levels & insulin production.
- It reduces body fat storage.
- It increases and maintains lean muscle mass.
The only rule behind this way of eating is that every meal you eat should contain lean protein, good carbs, and healthy fats in about a 40:30:30 ratio.
Here’s how small meals can help you in sustaining a healthy and fitter lifestyle.
Weight Loss
Eating smaller portions more frequently can prevent the development of becoming overweight or obese.
According to research, people who eat only two or three large meals over a day tend to eat more calories than people who eat smaller portions of five or six meals. This goes as when you eat your breakfast at 8:00 am and lunch at 1:00 pm, your stomach is hungry for almost 4 hours at a stretch. This makes you consume more calories than are necessary to help satiate your hunger or what your body requires. This increased calorie intake is the reason your body gains the extra weight.
Decreased Chance of Nutritional Deficiencies
Eating 5 meals a day may help to ensure you’re getting all of the vitamins and minerals that you need to keep your body in proper working order. Research has found that people who eat several meals through the day tend to vary their diet more than those who simply eat two or three large meals.
Getting the proper amount of vitamins, minerals and other nutrients are essential both for good health in people of all ages and genders.
To summarize, when you eat smaller meals, say five meals a day, you are less hungry and do not overeat, you feel more energised and have a more positive outlook. Smaller frequent meals enable more stable blood sugar and less craving for unhealthy foods.
Tips for eating small healthy meals frequently:
With all said and done, it is important to understand that these smaller meals must be healthy and full of nutrition. Here is how you can ensure this:
- Ensure protein or fibre in every meal.
- Eat a reasonable portion.
- Try eating with your hands to ensure optimum portion size.
- Plan your meals beforehand
- Take help of professionals to ensure optimum nutrient intake and right meal size.
Are you looking for a meal plan that suits your objective? Want a meal plan that can control your hunger, make you feel full and energized? Looking for a meal plan that can help you lose weight? Looking for delicious and convenient meals that will help you achieve your goals?
If you are looking for expert advice to help you plan what to eat and when to eat, talk to our nutrition expert today!
Leading a healthy and fit life is no big challenge when you start right. When it comes to healthy living, a right morning routine is must to stay fit and active throughout the day and eventually throughout your life.
How do you make your mornings fresh and the rest of the day active?
This question attracts much attention because how you start your day affects how your body functions the rest of the day.
Here’s how you can do it!
- Sleep on time and wake up on time – Get around 7 to 9 hours of sleep for a refreshing morning.
- Avoid gadgets and witness sunrises – Try to stay away from mobiles, laptops immediately after getting up. Watch the sunrise instead.
- Take a walk, do yoga or meditate – It helps regulate your emotions and and keep your body active.
- Eat something healthy – A healthy drink followed by a healthy breakfast.
Sounds interesting and easy?
Below, we have elaborated a few habits or lifestyle changes that you can incorporate in your daily morning routine and lead a happy, healthy life.
Wake-up early
Early risers reap many benefits like going through their morning routine in a calm and leisurely manner. They get more time for introspection and planning and preparing for the day ahead. Some peaceful time in the morning hours is a great time to connect with self. They can get an early start on their goals like daily exercising or 30-day weight loss challenge.
Start your day with water
Drinking water is one of the most healthy habits irrespective of the time of the day. However, consuming water the first thing in the morning works wonders for your weight loss or fitness goal.
Drinking a glass or two of water right when you wake up will rehydrate your body and will also increase your level of alertness.
Stretch your body
Gentle stretching in the morning will reduce the aches which develop in joints and muscles. Stretching also improves posture and brings flexibility to the body. Morning stretching also improves the blood flow to the muscles. A 5-10 minute yoga stretching will connect your body to your mind and soul.
Have a healthy breakfast
The most cliched habit yet the most important one. A healthy breakfast in the morning is important for a healthy day and healthy life ahead. Start your morning with fruits, lean protein, whole grains, and healthy fats.
Besides giving the body the nutrients it requires, a healthy breakfast also keeps you to have a better focus and concentration and have a more energised day.
Meditate for better mental health
Meditating in the morning is one of the healthy habits to have. It is not only a stress buster but also increases the concentration power. It improves your emotional stability and prevents common health ailments.
Start by simply focussing on your breathing movements. Sit in a comfortable position, close your eyes and focus on your breaths.
Starting with healthy morning habits is easy but following them daily needs conviction. So, make a promise to yourself for a better, healthier body and mind with these above-mentioned tips. Organise your morning schedule and make it a ritual for yourself.