‘It’s 80 percent diet, 20 percent exercise!’ This is a post on how diet affects you, so what better way to start than with a popular fact in the persuasion of good health? You may have heard it before and shrugged it off knowing it’s great but unattainable advice. We are all guilty of ignoring diet advice but have you taken the time to understand how meal planning can benefit your health? With ordering in being more convenient that cooking, we often tend to stray away from healthy food options. However, it can be simple as avoiding certain foods or creating a meal plan specific for the week. Let’s get started by understanding more about the science of diets and how dieticians can help you with improving your lifestyle.
Who is a Dietician?
Dieticians are qualified health professionals, they candidly diagnose and treat problems related to diet and nutrition. Using the most updated government research and statements on food, health and disease, they help guide their patients towards a healthy lifestyle and diet planning. They then, prepare a customised meal/diet plan that is suitable for their patients’ unique needs and health goals.
At Remedico, our nutritionist Ishani Dedhiya will advise you on how your diet can impact your skin, hair and general health. She can prepare a meal plan that can help lower the risks of many health conditions and even prevent or alleviate dermatology conditions such as acne or hair fall. Dieticians have simple solutions at their fingertips! They can let you know how specific foods can help you kick start a healthier lifestyle.
Pro Tip: Avoid fad diets! Crash diets are often deficient in essential nutrients required by the body, which affects the skin health. Sticking to crash diets for long adversely affects the skin, causing appearance of fine lines and wrinkles. Appearance of dark circles is also a common association. These effects are seen due to rapid weight loss and nutritional deficiencies due to following of fad diets.
What’s in a Diet Plan?
There are a lot of diseases that can be avoided by simple lifestyle choices such as exercising more or avoiding excess sugar and saturated fats. Along with heart diseases, dermatology conditions such as acne and hairfall can be related to diet as well. The maintenance of good skin health has a key essential factor - diet. A diet rich and balanced with all essential components and the right amount of water can aid in healthy skin. Conditions such as dry skin can be prevented by following a better diet, even issues like acne and inflammation can be controlled as well.
A diet plan is given to you by a dietician after a detailed consultation and it will list a healthy eating plan. It can be different for everyone as it will be customised to your health conditions and medical history. The gist of a diet plan contains vegetables, fruits, low-fat dairy products, lean meats, fish, eggs, and proteins such as soy and tofu as well. Good diet plans also call out limitations such as sodium, fried food and saturated fats.
Diet planning is most beneficial when it is customised to what your body needs. Each body works differently and meal plans need factor in your body type, lifestyle and ailments. Your body may be in need of certain elements more than another, which can result in skin or hair conditions.
There are many diets that are popular on the internet - such as the ‘keto’, ‘paleo’, or ‘liquid’ diet. It’s advisable to always run any sort of diet plan by a nutritionist before you begin. Since such diets can trigger nutritional deficiencies and cause dermatology issues over a period of time.
Although a diet plan should be part of your lifestyle, it is even more important that you do so if you suffer from conditions that can be helped by foods every now and then. For example, proteins, vitamins C, E and A, omega 3 and 6 fatty acids aid skin health. While proteins help in tissue regeneration, vitamins can prevent acne and protection from harsh sun rays.
At Remedico, our dietician will take into account your personal preferences such as whether you are non-vegetarian, vegetarian, vegan, or pescatarian. You can always talk to your nutritionist if you prefer an alternative for anything that is mentioned in your diet plan.
Pro Tip: Green tea contains catechins, powerful antioxidants that protect your skin from sun damage and the harmful effects of free radicals, which are known to hasten the process of skin ageing. Having green tea helps reduce the redness and inflammation of the skin and also improve its hydration and elasticity. However, it must be consumed without milk, as addition of milk is known to hamper these benefits.
How you can follow a diet plan?
Diet planning should be an essential part of a healthy adult’s life. Most of us are too busy with our daily lives to take the time to create a suitable diet plan and stick to it. We won’t lie, it isn’t easy to stay committed to a diet but there are cheat days. Moderation is key - that’s why they say balanced diet - and so indulgence is allowed once in a while.
Planning a diet should be done with the help of a professional dietician who is qualified in the science of healthy foods. There are many risks of health conditions that can be significantly lowered just by changing the portion size of certain types of food. While it may be easier to get started with new diets, sticking to them is tough given our busy lifestyles and peer pressure to drink alcohol or eat junk food.
It may be quite hard to stick to a diet plan with a busy life getting in the way but here are a few tips to stay on track:
(1) Choose a day of the week to cook for the rest of the week - that way your meals are ready for you to heat and eat.
(2) Keep unhealthy foods away from your grocery cart
(3) Carry a small pack of healthy snacks so you don’t opt for fried food when you get hungry
(4) Be mindful of your hunger - don’t eat when you aren’t hungry
(5) Don’t limit yourself too much, it can get stressful - allow yourself some rewards
(6) When you want to give up, try and remember what motivated you to start in the first place
Pro Tip: There are a few Indian dishes that are healthy for you such as daal, roti, paneer or even idly. Most dishes can be cooked easily at home and taste great as well. You can make a delicious meal with healthy and affordable ingredients - it’s genius!
A dietician can help you understand how a diet plan can help you and offer you instructions on specific foods you should and should not eat. Remedico’s qualified health professionals are ready to help you with a customised diet that can aid in the treatment of your skin and hair conditions.
When asked how skin, hair and diet are related, Ishani, our nutritionist, PGCND, CDE, stated “ There is a direct link between skin, hair and diet. Due to inadequate nutrition, many people experience hair fall or skin related conditions like acne. As diets and lifestyles have evolved, more people are developing nutritional deficiencies, hair and skin related issues have become common and are on the rise.”
If you want to learn more about how you can switch to a healthier lifestyle, fill up Remedico’s questionnaire detailing your diet habits and our dietitians will be with you on your journey to a healthier lifestyle! From general diet advice to specific health targeting tips, Remedico is here for you! In the next few days, we will have blog posts on the exact foods that could be part of your diet plan and how diet can be related to acne. Stay tuned and happy clean eating!