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Hormones regulate our body processes and maintain homeostasis. These chemicals are involved in the body’s repair, reproduction, and growth. When our hormones are balanced, we feel vibrant and healthy. However, when they’re out of whack, it can lead to a host of issues like fatigue, weight gain, mood swings, and more. Avocado: Avocado tops the list of superfood nominees. This fruit is low in carbs and contains plentiful good fats. It helps stabilize insulin production, which is responsible for maintaining energy levels and abrupt hunger pangs. Moreover, the fats in avocados facilitate the production of both male and female sex hormones. It can balance estrogen levels. Imbalance in its level is associated with weight gain, mood swings and fatigue in women.  It contains monounsaturated fatty acids that improve fertility and ovulation. So do try to include avocado in your diet. Kickstarting your day with a sliced avocado over toast will make a great deal!   Salmon: Salmon is a fatty fish that helps to regulate hunger hormones. It is a splendid source of vitamin D and it prevents depression. According to the American Heart Association, 3.5 ounces of fatty fish a week is great for having glowing skin and hair. It also nurtures your heart health (1). Salmon is also high in iodine and zinc, which are essential for the thyroid’s functioning. Thus, salmon is a terrific therapeutic food for hypothyroidism patients.    Flaxseeds: Flaxseeds are a powerhouse when it comes to balancing estrogen levels. They’re the richest dietary source of lignans, a type of phytoestrogen that plays a dual role in hormone health. Lignans help boost estrogen levels when needed, but they also aid in eliminating “spent” or excess estrogen from the body. This balancing act is crucial for maintaining overall hormonal harmony and can be especially beneficial for women dealing with estrogen-related issues like PMS or menopause.   Turmeric: Turmeric is famous in traditional medicine because of its amazing active ingredient; curcumin. Curcumin is a natural hormone balancer and it also promotes fertility. Moreover, its anti-inflammatory properties enable it to detoxify the liver. It is superb for women to cope with their premenstrual symptoms. 1 tsp of turmeric in lukewarm milk can support the healing of our body. It is proved through research, that curcumin can increase progesterone, estrogen, and FSH levels in women (2). Turmeric is the strongest food for fighting inflammation. You can add it to curries, soups, or teas, which can help maintain hormonal harmony.   Chia seeds: Chia seeds are in the limelight nowadays because of their plethora of health benefits. You all have seen many reels or cooking videos featuring these seeds in smoothies, drinks, puddings, and breakfast bowls. Hype for chia seeds is well justified because they are rich in omega-3 fatty acids, fiber, and protein. All these components are essential for maintaining stable blood sugar levels and reducing inflammation.   Cruciferous vegetables: Cruciferous vegetables like broccoli, kale, cabbage, brussels sprouts, radish, and cauliflower create a phytochemical called indole-3-carbinol when they are chopped, chewed, or cooked. Indole-3-carbinol supports liver function and hormone balance. These vegetables help in the metabolism of estrogen in the liver. These are also laden with vitamins, antioxidants, and phytonutrients. Thus, these can provide immense health benefits.   Maca root: This superfood is a hidden gem!  Maca root is also known as Peruvian Ginseng and natives of Peru have used this as food. However, in other countries, it is mostly consumed in the form of a supplement. It grows out from a root and belongs to the family of broccoli and turnips.  This herbal food contains a lot of calcium, amino acids, and iron. It supports the activities of the pituitary and hypothalamus, aiding in hormone homeostasis. It releases chemicals that tell the pituitary gland how much hormone to make to meet the body’s demands. It’s also believed to support adrenal gland nourishment. Research has shown that its administration has significantly alleviated menopause symptoms like hot flashes and night sweating (3). It is also recommended for menstruation regularity, erectile dysfunctions, and libido.   Eggs: When it comes to balancing hormones, eggs are your conveniently available superfood. Packed with vitamin D and B6, they’re perfect for supporting estrogen metabolism. But that’s not all—eggs are also loaded with HDL cholesterol, the “good” kind your body craves for hormone production.  These also help to regulate insulin levels and control appetite by decreasing ghrelin production (hunger hormone). So, next time you’re whipping up breakfast, remember that those sunny-side-ups are doing a lot more than just starting your day right!   Sweet potatoes: Sweet potatoes contain beta-carotene and phytoestrogens. These can relieve the menopause symptoms like hot flashes and vaginal drying. These are capable of fixing hormonal imbalances.  This vegetable can turn out as a scrumptious snack. Try out baked sweet potato chips, waffles, or balls! We are sure these will make your evening snack a joyful experience.   Berries: Berries family includes strawberries, cranberries, blueberries, and raspberries. These are jam-packed with antioxidants and play a heroic role in managing inflammation and oxidative stress. You can top up your oats bowl, blend them in your spice, or eat them raw. Besides this, you can make homemade berries jam or marmalade for satisfying your sweet tooth. You might not be familiar with chaste berries. These are also known as monk’s pepper vitex. It contains diterpenoid compounds. It targets the prolactin hormone and controls its increased production. This attribute of this food can help women who are suffering from PCOS and infertility. Vitex oil can ease menstrual pain, breast tenderness, and menopause symptoms(4).    Takeaway note: All these superfoods can help to balance your hormones. But remember this for maintaining your body’s harmony it is important that you eat organic and fresh food. Ultra-processed and high caloric diets disturb your body. Also, try to avoid environmental toxins and stress. Take out some time to breathe in fresh air and let your body bloom! WhatsApp Us Now

PCOS is a hormonal disease of women in which their androgen and testosterone levels are elevated. They also have cysts on them which vary due to which they experience many complications. These complications include increased facial hair (hirsutism), hair fall, irregular period cycle, sleep apnea, diabetes, infertility, acne, and compromised mental health. You know that the prevalence of PCOS worldwide is 9.2% (1) and it is increasing rapidly! The need of the hour is to rule out the triggering factors that make women of reproductive age prone to PCOS.    What are the factors causing PCOS? Here are the top causes of PCOS (2): Insulin resistance: When your body cells become resistant to insulin then more insulin is produced to down the blood sugar levels. Excessive insulin produces more androgen hormone and affects the ovulation process. It causes increased appetite and weight gain. Obesity: It is observed through survey analysis that 40-80% of the women are either overweight or obese (3). Overweight disturbs the hormonal balance of the women. Low-grade inflammation: Inflammation is found to be another cause of PCOS. C-reactive protein, interleukin-18, white blood cells are the inflammatory markers. These are elevated in PCOS patients and cause low-grade systemic inflammation.  Genetics: A family history of PCOS also increases the chances of being affected by it. PCOS is a polygenic disease and many genes are the carrier. Sedentary lifestyle: A sedentary lifestyle and a high-caloric diet are the major causes of hormonal imbalance. Diets high in sugar may exacerbate PCOS by disrupting gut flora, triggering chronic inflammation, raising insulin resistance, and boosting androgen production. By now, you are well acquainted with the causes of PCOS. So, let’s know how can you nourish your way to better PCOS management. PCOS patients are usually prescribed with medicine to treat insulin resistance like metformin and clomiphene. Besides this, they are given spironolactone for ameliorating hair growth and acne. Besides these medications, PCOS is managed through diet and lifestyle modification.   Dietary intervention for PCOS Low GI foods: While managing PCOS symptoms, think of yourself as a diabetic patient. Instantly, controlling sugar and carbs will come to your mind. We have to practice the same approach in PCOS. You need to monitor your daily carbohydrate intake and the type of foods that you consume. Foods that have high glycemic load are not suitable for you! So, it is suggested to choose grains and fruits that have low GI. If you want to eat high GI foods, then take a small portion size. Less-processed foods: Highly processed foods often contain unhealthy fats, sugars, and refined carbohydrates, which can worsen insulin resistance and inflammation. These processed foods include ready-to-cook meat products like nuggets, sausages, hot dogs, salami, corned meat, bacon and ham. Besides, this intake of packaged snacks like chips, instant ramen, and biscuits are not recommended at all.  Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce insulin resistance. They may also improve mood and support heart health, both of which are important for women with PCOS. Fatty fish (like salmon and sardines), flaxseeds, chia seeds, and walnuts. You must include 1 tbsp of flax seeds or chia seeds in your breakfast. Overnight soaked seeds are more beneficial for health. Anti-oxidants: We have explained before that in PCOS the body is in a state of low-grade inflammation. This condition is well treated with antioxidants like polyphenols, flavonoids, tannins, carotenoids and anthocyanins. Vitamin C and vitamin E also possess anti-oxidative properties.  These are available in colorful vegetables and fruits. Citrus fruits have a splendid number of antioxidants. ones. Mandarins, lemon, grapefruit, sour and sweet orange and lime. Lean Protein: Weight management is very important to bring the hormones back to the normal ranges. Therefore, your diet should contain less fats. You can induce fat loss while maintaining muscle strength by eating lean meat. Protein also helps to regulate blood sugar levels and can assist in weight management by keeping you full longer.  You should include a variety of protein sources in your diet like chicken, turkey, tofu, tempeh, eggs, and legumes. Include good fats: Good fats are essential for your body’s nourishment. These are safe for your heart health and also help in weight loss. You can use olive or vegetable oil for cooking purposes. Besides, this munch on mixed nuts. These are loaded with many nutrients and also provide protein. 1 handful of nuts is the allowed portion. Roasted sunflower seeds and sesame seeds for topping are also healthy options.    Miraculous Nutrients for PCOS: You also need to focus on these 4 nutrients that can help you the most in managing PCOS. You can include through diet or supplementation: Magnesium: Magnesium is good for insulin management. It also aids in boosting mood and reducing stress. Both of these issues are very common in PCOS. To level up your magnesium stores, eat Dark leafy greens, nuts, seeds, avocados, and bananas. Vitamin D: Vitamin D is an essential nutrient for bones, skin, and the regulation of insulin. It is reported that its deficiency is not associated with calcium dysregulation and follicular arrest. Both of these complications make it difficult for PCOS women to ovulate and have a regular menstrual cycle. Therefore, it is advised to take vitamin D supplements. Dietary sources and sunlight do not provide ample Vitamin D. Inositol: Inositol is a sugar that is prepared inside the body and is available in foods. It has nine types. But only two are required by our body that are; myoinositol and D-chiro-inositol. These can interact with neurotransmitters and hormones. Myoinositol is very effective for improving insulin sensitivity, promoting ovulation, and resulting in an increased pregnancy rate. It also balances the estrogen levels. Thus, its supplementation is therapeutic for PCOS women. Chromium picolinate: It is a nutritional supplement that is advised for PCOS patients. It can improve insulin sensitivity and encourages weight loss. Lastly, exercise and increasing physical activity is mandatory. Through this you can manage your stress levels. It assists in

PSOS aka polycystic ovary syndrome is a rapidly spreading health issue that affects 8-13% of the women of reproductive age. In 70% of the cases, this disease is not diagnosed well. It is high time to address all the possible factors that cause PCOS. Gluten is suspected to be one of them. So before diving into the connection between gluten and PCOS, let’s discuss both terms first. What is Gluten? Gluten is a class of proteins called gluten is present in some cereals, including rye, barley, and wheat. It is frequently used in baking since it is essential in giving dough its elasticity and assisting it in rising and keeping its shape.  Gliadin and glutenin are the two primary proteins found in gluten. While glutenin adds to the dough’s flexibility, gliadin allows the dough to rise. Some researchers report that amylase and trypsin inhibitors are present in gluten products. These can also activate symptoms of gluten intolerance (1). Certain individuals, such as those with celiac disease or non-celiac gluten sensitivity, respond negatively to gluten. In these situations, ingesting gluten may result in various symptoms, ranging from gastrointestinal distress to more significant medical concerns. GIT distress includes abdominal pain, bloating, and diarrhea. The majority of people can effortlessly digest gluten.   What is PCOS? Women who suffer from PCOS have hormonal imbalances and they are not able to ovulate normally. They have elevated levels of androgens and testosterone. On ultrasonic evaluation, small cysts can be seen on ovaries. It results in amenorrhea (Irregular period cycle), acne, weight gain, infertility, hirsutism, hair fall and, excessive hair growth.  This condition causes young girls and women to pass through severe mental distress. At a young age, girls find it depressing to suffer from acne and manly hair growth on the face. While married women find it traumatic when they fail to conceive because of PCOS. Besides fertility issues, women suffering from PCOS are also more prone to diabetes and heart issues. PCOS also triggers mental health problems like disordered eating, anxiety, and depression.   Why is gluten suspected to be a victim? If you are sensitive to gluten then it can evoke inflammation inside your body that disturbs your body’s normal functioning. These leads to increased stress levels in the form of cortisol. It can cause insulin sensitivity and hypothyroidism as well. All these health issues are the root cause of PCOS. Therefore, people assume that eliminating gluten from their diet can help them to escape from PCOS. Little did they know that gluten only harms if they are sensitive to it. Non-celiac gluten-sensitive patients can experience the symptoms flare up within hours or may not have it even after a day or two. The symptoms are subdivided as: Gastrointestinal Cognitive Skin problem Bloating (gluten belly) Brain fog (concentration issue) Skin rash Abdominal pain Headache    Constipation   Anxiety    Diarrhea  Depression      Myth: Gluten directly causes or worsens PCOS. Fact:  It is a misconception that intake of gluten can aggravate symptoms of PCOS. It can only happen when the person is sensitive to gluten. In this condition, inflammation and insulin resistance can get hyped. Otherwise, gluten is safe for use. Myth: A gluten-free diet helps in weight loss. Fact: Weight loss occurs when a person is on a calorie-deficit diet or is doing an intense workout. Besides, these functional foods work a bit but claiming that exclusion of gluten from diet is faux. PCOS patients can lose weight by reducing amount of daily carbohydrates especially simple carbohydrates. Since these can cause spikes in blood sugar levels. Brown rice, quinoa, and whole wheat are safe for use in controlled portions. It is proven through a clinical trial performed in 2019 that a low-carbohydrate and low-fat diet can help in the treatment of PCOS and these patients can also reduce weight (2). Myth: There is an association between PCOS and gluten-relevant diseases. Fact:  Gluten intolerance is observed in celiac disease patients. The immune system of these patients detect gluten as a harmful foreign body. So, the body’s defense mechanism is activated and it responds to it by making antibodies. Thus, it causes inflammation. There is no direct association between PCOS and gluten-relevant diseases. However, it is found that women with celiac disease have more chances of getting affected by PCOS (3). Takeaway note: Don’t trust everything that you see on your timeline!  Only rely on authentic sources. PCOS is a manageable disease and you can eat almost everything but in allowed servings. If you are still ambiguous about the truth of PCOS and Gluten then send us a query. You can also consult our Dietitian if you want to identify your food intolerances. Moreover, our health panel provides super-effective diet plans for PCOS patients. You can register for our Diet Program through this link. Stay healthy and enjoy all the food! WhatsApp Us Now

Atopic dermatitis, commonly known as eczema, is a long-term condition that leads to skin inflammation, redness, and irritation. While it often starts in childhood, it can affect people of any age, making it a widespread and persistent skin issue. This can be treated with an eczema diet.   Eczema Nutrition Guide: In this blog, you will learn to create an eczema-friendly diet on your own. You will be given different diet options. You can choose the one that suits you the best.   Dyshidrotic diet In dyshidrotic eczema, small blisters are formed on the soles of the feet, palms of hands, and edges of the fingers and toes. These are 1-2mm itchy vesicles. Its flare usually takes 3-4 weeks to settle down. So, you should take care of your skin both externally and internally. You shouldn’t apply antibiotic cream on your skin, rather use fragrance-free soaps, and moisturizing creams. Use lukewarm water for baths.  Try to avoid scratching!  You also have to be conscious of what you eat. It is said that nickel, cobalt, and chromium are the common causative agents of eczema. These metals are found in particular items of the food groups (1): Foods to avoid Oats, wheat and buckwheat Soy products and chickpeas  Brazil nuts and flax seeds Organ meat (liver) Milk  Potatoes and cantaloupe Cocoa and chocolate Tea and coffee There is a pro tip for you! Focus on vitamin C intake as well because it can reduce the absorption of nickel in your body. Bell pepper, orange, mango, lemon, berries, tomato, and grapes are excellent sources of vitamin C.   Elimination diet You can get tested for food allergies. Make a list of triggering food items and exclude them from your diet one by one and see the difference. Allergies to milk, eggs, peanuts, fish, soy, wheat, gluten, citrus, and chocolate are the most frequent causes. Eliminate these allergens one by one and monitor your symptoms. Consulting with an expert dietitian can help you better understand how your body responds to different foods.   Anti-inflammatory diet: Inflammation is the root cause of many chronic diseases. There are many replicated anti-inflammatory diets that include DASH, Mediterranean, MIND, and low-histamine diets. All of them are focused on providing antioxidants, good fats, lean protein, and multivitamins to the body.   An anti-inflammatory diet for eczema includes low-glycemic foods that are high in refined carbohydrates and sugars. Both of these are pro-inflammation sources. Low GI foods help to lower insulin-like growth factor that mediates adipokines profile. Apple, avocados, and bananas are safe for eczema patients.  You might have seen people saying that I can’t eat chocolates because it triggers acne. The reason is that it contains a lot of sugar. Some people can also experience eczema flare-ups because of their milk intake. Besides this conscious use of processed oil should be done. It contains omega-6 pro-inflammatory fatty acids. Sources are soybean, safflower, sunflower, and corn oil. You can use extra virgin olive oil if you find oil as a triggering factor!   Gluten-free diet: Some people are allergic to gluten and suffer from celiac disease. Gluten can also trigger eczema. It is found in wheat, rye, and barley. Therefore, a gluten gluten-free diet is a skin-friendly diet. You can try out this and record the improvements in your symptoms.   Use of prebiotics and probiotics: Probiotics contain powerful microorganisms that can confer numerous health benefits when ingested. Research shows that infants with allergies tend to have fewer bifidobacteria in their gut compared to healthy individuals. Lactobacillus rhamnosus is another bacteria that promotes gut health and prevents eczema. Prebiotics are naturally available in asparagus, banana, nuts, oats, garlic, almonds, lentils and leeks. Probiotic sources include yogurt, fermented foods, tempeh, buttermilk, cheese, pickled cucumber, and apple cider vinegar.  It is advised that the consumption of probiotics during the last trimester and their administration to the infants during weaning can significantly reduce the chances of suffering from atopic eczema (2).   Supplementation –Vitamin-D Vitamin D is essential for maintaining a durable skin barrier and also protects from sun damage. The National Eczema Association has shared the findings of a research study on vitamin D supplementation in children. They have reported that 80% of the participants who took 1000IU doses for 1 month experienced an improvement in their eczema symptoms (3). It also prevents it from getting flaky and dry. So, get tested for your vitamin D and start supplementation. –Vitamin E Vitamin E’s top food sources are salmon, spinach, broccoli, hazelnuts, and sunflower seeds. 15-1000mg/day is the safe dietary intake of vitamin E. Inculcating it in diet can manage eczema severity since it fights against oxidative stress and inflammation. Consumption of any triggering food is decoded to the body as a pathogen. Immunoglobulin E stepped ahead to tackle this situation. Production of IgE activates the inflammatory process and causes eczema. It is proven that vitamin E can lower IgE levels. Thus, it alleviates the symptoms and provides relief . –Omega-3 fatty acids and Zinc: Omega-3 fatty acids help reduce inflammation, which can alleviate eczema symptoms, while zinc supports skin healing and immune function. Together, they can improve skin health and manage eczema flare-ups. In a nutshell, you can have eczema-free healthy skin by having an anti-inflammatory diet, elimination diet, dyshidrotic diet, and gluten-free diet. Moreover, supplementation of vitamin D, vitamin E, omega-3s, and zinc is recommended. Another effective tip is cooking with primrose oil, olive oil, cod liver oil, hemp seed oil, or coconut oil. If you need help on how nutrition can help you, please feel free to connect with our dietitian or download our mobile app to get in touch. WhatsApp Us Now

Hypertension is a chronic disease and is caused by high blood pressure levels (>140/90 mmHg). It is a very common disease that if not addressed can be injurious to health. Blood pressure can be controlled through medication and dietary modification. Dash Diet for Malaysians is the most effective medical nutrition therapy for controlling blood pressure. Before exploring this diet, I want you to be enlightened about the severity of hypertension. A person can feel headache, chest pain, difficulty breathing, anxiety, blurred vision and vomiting when they have high blood pressure. Here are the stages of hypertension: Normal 120/80 mmHg Pre-hypertension 120-139/80-89 mmHg Stage-1 120-139/80-89 mmHg Stage-2 160+/100+ mmHg Stage-3 180+/110+ mmHg Hypertension is targeting the 1.3 billion population of the world. It is estimated that 10 million people die because of it every year. The most affected by hypertension is Tuvalu (51%). The prevalence of hypertension in Malaysia as reported by the National Health and Morbidity Survey was 30.0% in 2019. This percentage was higher in 2015 (30.3%) and 2011 (32.6%) (1). I am sure you know these stats are committed to saving yourself and others from this disease. Uncontrolled blood pressure causes thickening of the arteries that leads to fatal complications like angina, cardiac arrest, and stroke.  It is important to control the triggering factors of hypertension along with a healthy diet. This approach will ensure a better outcome. Causes of hypertension: –Kidney disease. –Diabetes. –Smoking. –Alcohol intake. –Obesity. –Family history. –Sleep apnea. –Excessive salt intake. –Overconsumption of red meat. These are the major causes of high blood pressure. You can mitigate them by sticking to medication and a specific diet for a particular disease. Besides this lifestyle modification is very important. The heart gets stronger with exercise, which makes it possible for it to pump blood more effectively and with less effort. Engaging in regular physical activity can help to lower blood pressure generally by lessening the strain on your arteries. A healthy weight is essential for controlling hypertension, and exercise helps to maintain this weight.  Just 30 minutes a day can make a big difference! You can do an exercise of your choice. It can be cardio, aerobics, or strength training.  Now, let’s unravel the role of the dash diet in treating hypertension.  The DASH (Dietary Approaches to Stop Hypertension) diet is a heart-healthy eating plan designed to help lower blood pressure. This diet was introduced in 1997 by the National Heart, Blood, and Lung Institute (NHBLI). This diet is also suggested for hypertensive patients by the American Heart Association. It emphasizes eating foods that are rich in nutrients like potassium and magnesium. Potassium: Potassium is a vasodilator and induces dilation of vascular smooth muscles. It leads to greater blood flow and decreased blood pressure. In simple language, it helps to relax the vessels and promotes sodium excretion. It also regulates the heartbeat. The rich sources of potassium include bananas, lima beans, apricots, prunes, and sweet potatoes. Magnesium Magnesium monitors the atrioventricular node. A significant amount of magnesium in the body prevents fast contractions of the node. This mechanism stabilizes heart rate and blood pressure. Naturally, magnesium is available in unrefined grains, legumes, and green leafy vegetables. Supplementation of magnesium alone or in the form of magnesium taurate is proven to be beneficial for lowering BP (2).    Servings of food groups in Dash Diet Malaysia Food groups Recommended servings Grains  6-8 Meat, fish and poultry 6 or less than it Fruit  4-5 Vegetables  4-5 Fats and oils 2-3 Sodium 2300mg (1tsp) Fat-free or low-fat dairy 2-3 Nuts  4-5 Include Fruits and Vegetables: Fruits have a splendid number of anti-oxidants and potassium. These help to fight against oxidative stress and potassium helps to secrete sodium. Fruits in the form of salads with peels are highly recommended. It also provides fibre and other essential nutrients. 1 serving of fruit: –1 medium fruit –½ frozen or canned fruit. –1/2cup juice. Vegetables contain bioactive compounds that help to regulate blood pressure. These are mandatory for maintaining a healthy weight. 1 serving of vegetables: –1 cup raw leafy vegetables –1/2 cup cooked vegetables.   Lean meat, poultry and fish: Lean meat has a negligible percentage of fat in it. It reduces the chance of fat accumulation and prevents plaque-building in the arteries. People who consume excessive red meat or processed meat are more prone to cardiac problems. According to the British Heart Association, omega-3s present in fatty fish help to lower blood pressure (3). 1 serving of protein: –1 ounce of fish, or poultry. –1 egg   Nuts and seeds: Nibble on nuts and seeds to carb your munching habit! I know we all crave something crunchy like chips and crackers. But these contain hidden salts in the form of preservatives. So, please eat a handful of nuts daily. These will nourish your brain and heart health. Also, add seeds to your morning drink, oatmeal, smoothies and garnishing while following the dash diet. It provides good fats and fibre that are best for regulating BP (3). Oil and fats: The mindless addition of oil while preparing meals is your biggest enemy. This practice shouldn’t be done even if you have normal blood pressure. Measure oil carefully and then add. Dash diet doesn’t only allow 2-3 servings of fat in a day. For cooking, olive oil is recommended. 1 serving of fat: –1 tsp of margarine. –1 tbsp of mayonnaise. –1 tsp of vegetable oil. –2 tbsp of salad dressing.   Dairy products: A healthy Malaysian diet for Hypertensive patients includes dairy in your diet in the form of yoghurt (Probiotics), and low-fat, and fat-free milk. Consume almond or soy milk instead of coconut milk. 1 serving of dairy: –1 cup milk or yogurt. –1.5 ounces of cheese.   Foods to Avoid in Dash Diet in Malaysia Reduce Sodium Intake:  Many Malaysian dishes are high in sodium due to the use of ingredients like soy sauce, belacan (shrimp paste), and various condiments. While these add great flavour, they can also contribute

You can truly enjoy the bounties of life when you are fit as a fiddle. Everything seems dull when you are suffering from any health disease. Our diet and lifestyle are the main determinants of our health. So why not work on these? It’s okay to enjoy different cuisines and cheat meals. But you should be committed to a nutritious and well-balanced diet. Let’s see what you have got on your plates for healthy food in Malaysia. Here’s a guide to ensure, you savor the best of what the country offers while keeping your diet nutritious and balanced: Choose lean protein sources: Lean protein is the best option to build strength and muscle mass. It doesn’t build up fat inside your body which can cause health issues. It is a safe source; you must have 4-5 servings of it in a day. Fortunately, Malaysia is rich in healthy food, with a wide variety of seafood. Seafood has omega-3 fatty acids and has immense benefits for your health (1). Include chicken, turkey, and eggs in your diet as well. These also help you to level up your hemoglobin levels. Eat Fresh fruits: Fresh fruits can provide you with all the vital nutrients and antioxidants you try to find in expensive supplements. These are a splendid source for stronger immunity, youthful skin, clear vision, and overall well-being. Malaysia is the top-notch producer of banana, mango, pineapple, guava, rambutan, durian, coconut and papaya. These natively grown fruits in Malaysia contain vitamins E, A, C, and fiber.  Don’t skip Vegetables: Vegetables are often overlooked in diet which is the biggest mistake. According to Malaysian dietary guidelines, a person should consume 2-3 cups of vegetables daily. Vegetables are Low in calories and packed with vitamins, minerals, and fiber. These fill up your stomach and satisfy your satiety levels. A salad bowl twice a day is best for people who are suffering from metabolic diseases. Here are some of the supreme vegetables that you must include in your diet: Bitter gourd: It is best for regulating sugar levels. Potato: These provide a good amount of vitamin C and potassium. It can be given in the form of a curry puff. Encourage your children to have this dish for nourishment. Cucumber: It is used in nasi lemak and satay. It will keep you hydrated and full. Hydration: Our body needs subsequent water for normal functioning. There are many scenarios in which people report having health issues like body cramps, fast heart rate, low blood pressure, dry mouth, and dull skin. All these are the typical symptoms of dehydration. Monitor your hydration and include healthy beverages in your diet: Here are some popular options for healthy food in Malaysia: – Coconut Water: A natural electrolyte drink that’s refreshing and hydrating. It is also best for pregnant women to keep their amniotic fluid up to the mark. It has magnesium that stables blood pressure. It was also found through a research study that it can increase hemoglobin levels (2). – Teh O Ais Limau (Iced lime tea): It is which is refreshing and can be enjoyed with minimal sugar. – Air mata kucing: This energizing drink is made from monk fruit, winter melon and sweet dried longan. You can quench your thirst through this iced beverage! The cherry on top is its anti-aging and anti-oxidative properties. – Barley juice: It might seem odd but this drink tastes heavenly! This drink helps to lower cholesterol and blood glucose. – Grains: In Malaysian cuisine, white rice and noodles are staples but you should opt for whole grain and low-caloric sources. You can have: – Brown Rice:  These are higher in fiber and nutrients compared to white rice. – Whole Grain Noodles:  It is a healthier alternative to regular noodles, offering more fiber and protein. – Konjac noodles: These are made from glucomannan fiber. Consumption of these noodles prevents blood sugar spikes. Recommended for weight loss enthusiasts and diabetic patients. Cooking methods: While talking about a guide to healthy food, we can’t end the blog without emphasizing the cooking methods (3). – Deep frying: Deep frying or excessive use of oil, butter, margarine, and cream in cooking can turn a nutritious dish into a health disaster since it increases cholesterol. You can use palm oil or olive oil in moderation. These will provide DHA and vitamin E and  – Boiling: This seems the safest cooking method, isn’t it? You will be surprised to know that 50% of the vitamin C is leached out of vegetables while boiling. You all should consume the vegetable broth then. – Grilling and broiling: These are considered excellent cooking methods. Nevertheless, they also lower B vitamin levels. Also, grilling releases PAHs that may cause cancer. – Baking and roasting: These methods don’t demean the nutrients except B vitamins in meat. – Stir-frying: It is a good approach for making vegetables and this also preserves the sporous crunch. Eating healthy in Malaysia doesn’t mean sacrificing flavor. By incorporating fresh, local ingredients, you can enjoy the rich culinary heritage of Malaysia while maintaining a balanced diet. Embrace whole grains, lean proteins, and fresh produce, and opt for healthier cooking methods to ensure your meals are both nutritious and delicious.  Happy eating! If you need help on how nutrition can help you, please feel free to connect with our dietitian or download our mobile app to get in touch. WhatsApp Us Now

Subang Jaya: Diet Ideas is now launching an initiative to promote local healthy food businesses through the online platform Healthy Food Around Me (HFAM). The founder of the nutrition service, Masfara Wahidah, said that this platform not only helps Diet Ideas users/customers easily obtain suitable healthy food supplies but also enhances the marketing of healthy food businesses to the right target group. “Through consultation sessions with our nutritionists and dietitians, we will recommend a meal plan that suits the needs of the customers,” she said. The selected food brands will also be customized (tagged) according to the needs of the majority of customers such as food suitable for diabetes patients, gluten-free food, and also for those experiencing polycystic ovary syndrome (PCOS). She added that all listed healthy food options have undergone a rigorous screening process to ensure service quality is guaranteed for all users.Masfara says, the concept of the HFAM platform aims to empower the healthy food industry in Malaysia and add value to the community. “We see that the current trend in society places great importance on a healthy lifestyle, especially after the COVID-19 pandemic. Since the launch of MyDietProgram in 2021, over 800 of our users have been able to enjoy its unique features indirectly,” she added. Prepared by:Muhammad Syafiq bin Mohamad ShafieeOn behalf of Diet Ideas

A dietitian is a certified professional who can guide you accurately about your nutrition and health needs. Often, people think that we can get the health guidelines from Google but the least they know is that the recommendations that they get from dietitians are personalized and address the uniqueness of a person. In this blog, you will realize how much a Dietitian is important in your life. Here are some of the main reasons: Personalized Nutrition Plans:  A dietitian creates customized nutrition plans tailored to your individual needs, considering factors like age, gender, health goals, and medical conditions. If you are in your teens and you are studying, then you will have high energy expenditure, so you may need more calories. However, an older adult might need fewer calories but a nutrient-dense diet (1).  Don’t do experiments on your health by yourself because it can cause any nutrient deficiency. Weight management: Managing weight is a real challenge. Isn’t it? Some people find it difficult to shed pounds, while others yearn to gain muscle mass and weight. Can you guys relate to this? If yes, then you must seek help from a Dietitian.  They can diagnose the underlying cause of your being underweight or obese. For example, habits like skipping meals, late-night eating, or dining out frequently can affect weight. Besides, it is important to consider different body types and diseases that influence weight. Management of chronic disease: We all know that there is a specific medicine for a disease. Likewise, there is special medical nutrition therapy for each disease. Medicine alone can’t give its 100% results unless nutrition therapy plays along. That’s why it is important that when you are diagnosed with a chronic disease then you must visit the Dietitian as well. In the consultation session, you will be guided by the foods that are beneficial or harmful for you. Chronic diseases include hypertension, diabetes, heart problems, kidney failure, etc. These patients need to follow Dietitian’s advice stringently (2). Management of Digestive problems: Digestive problems or inability to take food through the oral route can put a person in a troublesome phase. Here, the Dietitian’s expertise comes to the rescue. They can offer plans for the patients who are on tube feed or pureed diet. A dietitian can suggest recipes or foods that will be good for your stomach issues. These problems can include stomach ulcers, irritable bowel syndromes or inflammatory bowel disease.  For example, if any of you are diagnosed with Irritable bowel syndrome, then the Dietitian will restrict those foods in your diet that gave the reaction. Some people can tolerate milk. However, some might need to switch to lactose-free milk (3). Nutrition education: Public health is a very critical aspect that ensures the well-being and growth of the society. Here I am referring to the cognitive and physical development of the children and juveniles. Dietitians at community centers and in schools can educate the teachers and parents about the growth milestones of the children (4). They play a vital role in explaining the portion sizes and importance of nutritious meals. They also instruct teachers to encourage the trend of homemade lunch boxes. Sports Nutrition and Performance Enhancement:  If you are a fitness enthusiast or a professional athlete then you can’t ace your performance goals without the helping hand of a dietitian. A proper diet plan is required that can optimize performance and recovery after strenuous exercise. A dietitian specializing in sports nutrition can guide you about the safe use of protein powders and energy drinks (2). Through this, you can enhance endurance. Besides this you can also get guidance to set your workout routine. This routine will help you build more muscles. Promotes mental well-being: A Dietitian can help you optimize your diet to support brain function, mood regulation, and stress management. You might be thinking about how nutrition and mental health are interconnected. Well! Do you know deficiency of certain nutrients can cause depression? There are nutrients like omega-3 fatty acids, zinc, B vitamins, vitamin D, magnesium, tryptophan and probiotics that promote mental health.  Besides the nutrient aspects, a dietitian motivates their clients to include physical activity in their routine and modify their lifestyles. Exercise produces endorphins and reduces the stress hormones that help in feeling better. Prenatal, intranasal and postnatal care: Dietitian’s guidance is very important before planning pregnancy, and during pregnancy, you need to stay in touch to meet your nutrition requirements (5). An unbalanced diet or scarce intake of nutrients can have a negative impact on the health of the growing baby. You will need a dietitian during the post-partum period. During this time, valuable guidance can assist you in regaining your health status and weight goal. Addresses special dietary conditions: A dietitian’s help is required if you have food allergies, food intolerances, or eating disorders. These conditions need special attention and guidance so that the quality of life doesn’t get disturbed. In this scenario, a dietitian helps you to navigate the challenges by identifying trigger foods and offering practical solutions for managing your condition. While ensuring that you can enjoy your meals! Checks nutrients and drug interaction: If you look after any older adult or a parent, then you might be considering whether their medicines are absorbed in the body or not. Medication can turn out ineffective if it is taken with a particular nutrient that halts its absorption.  In this case, you are bound to contact a dietitian to devise a diet plan according to the doses. I hope you will never underestimate the role of a dietitian after reading this blog.  If you need help, please feel free to connect with our dietitian or download our mobile app to get in touch.

The relationship between food and fertility was previously not very popular among people. But with time it has got its limelight because of the recent research and its hype. Most probably you all have come across advertisements of supplements for fertility issues. These supplements work wonders because they are organic and contain functional foods that make you more futile. In the past few years, we have significantly modified our dietary habits. We all rush towards cheesy snacks, biscuits, and chips. Because the trend of having fruit as a snack doesn’t seem chic? Or maybe it doesn’t make you look incredible on your Instagram story?  Well! We have got you covered since this blog is about fancy healthy snacks that will boost your fertility.  Remember this: These snacks are not only for females!  Forbid the thinking that only the health of females is essential for reproduction. It is said that infertility targets 15% of couples globally, and poor quality of semen is the reason behind 40% of the cases (1). Therefore, men should also eat wholesome foods.   Working together with Concevoir, we’ve compiled a list of nutrients and foods that are beneficial for fertility: Zinc: Zinc is vital for sperm production, motility, and hormone regulation. Adequate zinc levels support reproductive health, while deficiency may hinder conception (2). Folic acid: If any of you are planning to conceive, then folic acid should be on your priority list because it is essential to level up its availability during pregnancy. Omega-3 fatty acids: Then there comes the vital nutrient, Omega-3 fatty acids. Omega-3 fatty acids are capable of regulating hormones and timely ovulation. This superfood has anti-inflammatory properties that provide armor for fighting polycystic ovary syndrome (PCOS) and endometriosis(3). In males, omega-3s are essential for maintaining the structural integrity and fluidity of sperm membranes, influencing sperm motility and overall quality(4). These are found in fatty fish (salmon, mackerel), eggs, fish oil, flaxseeds, chia seeds, hemp seeds, and walnuts. Soy: You can find soy in the imported section if you are doing groceries in a Malaysian supermarket. It contains isoflavones, also known as phytoestrogens. These mimic estrogen in the body and potentially regulate hormonal imbalances linked to infertility. It is also responsible for maintaining an optimal menstrual cycle(5).  Seeds: Do you know that seed cycling is trending nowadays? You can also join the bandwagon and reap the benefits of flax, sesame, sunflower, and pumpkin seeds by adding them to your snacks. These seeds promote hormonal balance and weight loss. It was recently found that Malaysian breakfast lacks vitamin D, calcium, zinc, and folic acid. All of these are paramount nutrients for fertility (6). They can revamp their dietary habits by focusing on these foods: Avocados: Avocados are a nutrient-dense fruit that provides healthy fats (Monounsaturated fats) that promote hormone production. Moreover, these have a surplus quantity of Vitamin C, E, K, and folate. These traits make it a superfood for a healthy pregnancy. Berries: When we talk about food containing antioxidants, berries come on top of the list. This property protects sperm and eggs from oxidative stress and damage. So don’t forget to grab fresh raspberries, blueberries or strawberries from the market. Include these in your snacks. Fatty fish and oysters: Fatty fish and oysters are rich in omega-3 fatty acids and zinc, respectively, which support sperm quality and reproductive health.  Whole grains and legumes: Whole grains and legumes can help fertility by providing essential nutrients like folate, fiber, and antioxidants, which support reproductive health and hormone balance. Snacks Recipes: We have gingerly crafted delicious recipes of fertility-friendly snacks using the vital nutrients and foods mentioned above. Give a shot to these finger-licking good snacks! Oats and seeds granola: Oats and seeds granola is a ready-to-cook, time-saving snack full of fibre, healthy fats, and antioxidants. You can make it at home or grab it from any organic brand. Recipe: Take 1 cup of barley oats, 3/4th cup of mixed nuts, 5 tbsp of honey, 3 tbsp of butter, 1 tsp of cinnamon powder, and a pinch of salt. Mix these ingredients well on the stove until the butter melts down. Then add 1 tbsp of flax seeds, 1 tbsp of sesame seeds, 1 tbsp of sunflower, and 1 tbsp of pumpkin seeds. Keep stirring for 10 mins until the oats turn crunchy and golden. Please turn off the stove and bring them to room temperature by spreading them on the tray. Then store them in an airtight container and enjoy with yogurt! Ikan Bakar: It is a famous dish in Malaysia and Indonesia. It is the best source of vitamin D and omega-3 fatty acids. You can have it as a snack that will be 240 calories. Recipe: Brush salmon 1 filet (5oz) with olive oil, grated ginger, 2 tbsp fresh turmeric, lemon juice, oregano, salt, and pepper. Marinate for 15-30 minutes. Grill on medium-high heat for 4-5 minutes per side until opaque and flaky. Serve it with salad leaves, cucumber and tomato slices. Delve into its heavenly flavors!  Avocado and Pandan Smoothie: This smoothie is power-packed with healthy fats and folic acids, making it a perfect snack for fertility. It is best for people who want to have something refreshing and light as a meal.  Recipe: It has quick recipe. Blend 1 ripe avocado, 1 cup pandan, 1 cup cocunut milk, and 1 tbsp honey until smooth. You can adjust the amount of milk according to your preference. Top the smoothies with 1 tbsp of chia seeds. Chia seed pudding: Because of its fiber content, this pudding will keep you full for a long time.  Recipe:Combine 1/4 cup of chia seeds with 1 cup of milk. Add a touch of honey or maple syrup for sweetness, if desired. Stir well and refrigerate overnight or for at least 2 hours. Top it with fresh strawberries or blueberries. You can also put a few nuts in it for flavour enhancement and crunchiness. Quinoa salad: If you are looking for an energy-boosting snack, this salad is

Chronic illnesses are very tricky to deal with, and these make you frustrated and drained. It happens because you cannot see satisfying progress despite pulling all your weight. Chronic illnesses are usually categorized as any disease that lasts more than three months and gets intense with time. I am sure you all are terrified even by reading its literal meaning (1). Living with these conditions not only poses physical challenges but also takes a toll on mental health. The constant management, potential complications, and lifestyle adjustments can lead to heightened stress, anxiety, depression, and overall reduced quality of life. Moreover, the psychological impact of chronic illness often exacerbates symptoms and hampers treatment outcomes. This blog will cover the most common chronic illnesses, which are cancer, heart disease, stroke, diabetes, hypertension, and arthritis. Maybe most of you have seen these diseases affecting your elders or family members. Diabetes: Diabetes mellitus is a disease in which either patients are not able to produce insulin or are insulin resistant. They have fasting blood sugar above 126mg/dl. In both cases, they need to manage their blood sugar levels. If the patients are unaware of the foods that can spike their blood glucose levels, they might suffer daily. Hypertension: Hypertension, aka blood pressure, impacts the daily life of the patients. Its patients can feel anxiety, severe headaches, dizziness, and shortness of breath. It results in heart disease and stroke. Hypertensive should vigilantly control their intake of salt and preservatives.  Cancer: Cancer is one of the most haunting diseases that make you believe that you are going to die the next day. Your brain should be tuned to positivity and hope. You must believe that you can recover and deserve to live. This thinking generates a positive wave inside your body. It can increase the effectiveness of the medication and treatment. Which nutrition is recommended for chronic illnesses? Let’s dig into recommendations for each food group: Meat: While choosing meat, you should opt for low-fat sources. Consuming fatty fish (sardines and salmon), fatty liver, organs of lamb, or cow meat can increase the cholesterol deposits in the body. This can lead to the deposition of fats in arteries that can cause a heart attack.   You can enjoy meat like chicken, tuna, snapper, and low-fat fish (tilapia, bawal, cod, and flounder). Vegetables: I wonder how many of you eat raw vegetables daily. It is recommended to have 1-3 cups of raw vegetables a day (2). These provide you with lots of minerals, vitamins, and antioxidants.  Make sure to include all groups of vegetables in your diet, that are green leafy vegetables, red and orange vegetables, starchy ones, beans, and peas.  If you are a diabetic patient then you must consider the allowed portion of starchy vegetables (potatoes). Fruits: If you want to boost your immunity, you must rush to eat citrus fruits rich in Vitamin C. It works as an antiviral and antitumor agent (3). Therefore, it is required to deal with cancer and heart problems and for healing. So don’t miss out on your favorite fruit. You can pick the fruits from the image given below. Image sourced by: MyFoodData (4) Remember, if you are a diabetic patient, you should eat low glycemic load fruits. These fruits will not raise your blood glucose drastically. I have prepared a diabetic fruit list so you can enjoy fruits while you are safe! Diabetic Fruits List   Allowed portion size Glycemic Load Calories Strawberries 5  1 19.2 kcal Grapes 1/2 cup  3 30.8 kcal Apple 1/2 large apple  3 32.5 kcal Mango 1/2 fruit 8 101 kcal Watermelon 1/2 cup diced 1.5 22.8 kcal Peach 1 fruit  5 67.6 kcal Figs 2 small  4 59.2 kcal kiwi 1 medium  3 46.4 kcal Apricots 2  2 33.6 kcal Guava 1 medium  2 37.4 kcal Plums 2 medium 4 60.8 kcal Pears ½ fruit  1 25.6 kcal Orange 1 small  3 45.1 kcal Grapefruit ½ fruit  2.5 38.25 kcal  Dairy: For heart disease, choose low-fat or skim milk, reduced-fat yoghurt, and cheeses to manage cholesterol levels. People with diabetes can choose plain Greek yoghurt, unsweetened almond or soy milk, and cottage cheese for better blood sugar control. While cancer patients should look for low-fat dairy options and hormone-free products. Grains: For all chronic illnesses, it is recommended to consume whole wheat products like buckwheat, maize, whole-wheat bread, flour, or bran rice. These fibre-rich grains contribute to better control of glucose levels and promote heart health. How do chronically ill patients manage mental health? Mental health is equally important as physical health. It is affected a lot when a person cannot continue their current lifestyle. They feel oppressed and unheard when asked to make a sudden shift. For example, when a hypertensive patient is asked to limit smoking, then they might feel helpless. In such cases, they should look for support groups. There are separate groups for different diseases where people share their feelings about the new change and their queries. Peer support can prove to be a blessing in disguise. Beyond Type 2 is for diabetics, PERSUADE (5) is for diabetics, hypertensive and cancer patients. Moreover, you can join multiple groups for cancer support through this link. https://www.cancer.net/coping-with-cancer/finding-social-support-and-information/online-communities-support Exercise: Besides this, patients who have stamina must exercise. It can enhance mood by releasing endorphins, reducing symptoms of anxiety and depression in chronically ill patients. It also improves sleep quality and self-esteem. Additionally, physical activity can mitigate stress, providing a sense of control and empowerment amidst health challenges. You can make a routine of walking for 30 mins or hitting the gym 3-4 times a week. This will allow you to interact with nature and new people. It will create a positive vibe inside you. Meditation: If you don’t have strength for exercise, then you can do yoga and meditation or say affirmations to yourself. For example, “I will recover soon.” “My body is strong and capable of beating my disease.” Etc. This strategy will surely help you to maintain your