Healthy and Slim

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Fix Your Health by Fixing Your Diet

One of my recent patients, a 34-year-old man who works from home and consumes a diet high in sugar, refined carbohydrates and processed foods, is a prime example of how lifestyle choices can impact one’s overall health. During his medical examination, I discovered that his metabolic health was at risk due to his unhealthy lifestyle choices. The results were worrying. He had high levels of insulin resistance which meant his body was struggling to regulate blood sugar levels. He also had elevated triglycerides levels, low high-density lipoproteins (good cholesterol). He was at risk of developing obesity, type-2 diabetes, hypertension and heart disease, which are all linked to a diet and a sedentary lifestyle. 

 

I explained to him that these lifestyle and diet changes are essential for his metabolic health. I advised him to reduce his carbohydrate intake and increase his consumption of proteins and natural fats. I also recommended adding vitamins such as B, C, D3, and E, magnesium, and omega-3 fatty acids, to promote proper bodily function. Additionally, I suggested he engage in daily exercise and reduce stress. Within three months, his parameters returned to normal, without any medication 

 

Insulin plays a vital role in metabolism, primarily controlling blood sugar levels. However, when excess glucose is present in the bloodstream, insulin also acts as a fat-depositing hormone, leading to the accumulation of fat in adipocytes. Consuming food items that lead to high insulin spikes, such as sugary products, refined carbohydrates and easily available nutrient-deficient foods, exacerbates this process. Constantly elevated insulin levels cause cells to become resistant to its effects, ultimately leading to more fat deposition. In addition to fat deposition, insulin also stimulates the growth of arterial smooth muscle cells and causes the kidneys to retain excess fluid, increasing the risk of hypertension and heart disease

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Best plant-based foods for optimal gut health | Health

Gut health is a crucial determinant of our overall health where a healthy gut is formed by the presence of a diverse microbiome and a plant-based balanced diet that consists of whole grains, legumes, nuts, leafy vegetables, fruits, fiber-rich foods, fermented probiotics etc helps to support our healthy bacteria and lay a foundation for a healthy gut. Vegetarian meals containing these ingredients are also nutritious and work against preventing inflammation or even treating such gut inflammation since the gut microbiome plays a critical role in our overall health and immunity.

gut health (Photo by Sweet Life on Unsplash)” title=”Best plant-based foods for optimal gut health (Photo by Sweet Life on Unsplash)”/
Best plant-based foods for optimal gut health (Photo by Sweet Life on Unsplash)
Best plant-based foods for optimal gut health (Photo by Sweet Life on Unsplash)

In an interview with HT Lifestyle, Dr Manoj Kutteri, Medical Director and CEO of Atmantan Wellness Centre, suggested, “When you are focusing on a pure vegetarian plant-based diet, you need to know that all those diet preparations are not equal. While a freshly prepared meal is highly beneficial to us, a vegetarian diet which is loaded with sugar and made with processed food ingredients, refined grains, and carbs may not work beneficial to our gut and the body. A balanced meal should also focus on a variety of vegetarian options such as wholesome multi-grains, differently colored fruits and so on.”

Emphasising that one of the major arguments for non-vegetarianism is the protein content of animal foods, he said, “There are abundant vegetarian sources of protein as well that one can plan a meal with. If you are not careful about these proportions of a vegetarian meal, it can adversely affect your gut. Besides the nutritional quotient of the food, it is important to look at the quality and freshness of the ingredients. Organically grown or

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