Nutritionist and Dietician Avni Kaul

Hello Everyone!

I am Dt. Avni Kaul, Dietitian/Nutritionist. Aaj hum baat krenge nutrition in old age. Aging aisa phenomenon hai jo irreversible, inevitable and progressive hai. Kuch physiological changes hote hain body me jo feel hone start ho jate hain. Elder people ko problem honi start ho jati hai jaise osteoporosis, heart disease, diabetes, cardiovascular disease, dementia. Jiski vajha se quality of life effect hota hai. Nutrition ek bhut hi important role play krta hai in chronic conditions ko manage krne ke lia. Kayi chronic conditions ko delay bhi kia ja skta hai ek achi diet leke. Physical activity kam ho jata hai and metabolism slow ho jata hai. Elder person ki dietary requirement change ho jati hain. Jaise vo jo khate the use kam krna jruri hai. Lekin nutrient requirement same hoti hain jo adulthood me thi. Vitamin-C rich foods unhe lena chaiye. Nuts and seeds unhe consume krna chaiye.

Kayi logon ke teeth gir jate hain and unhe food chew krne me dikkat hoti hai. Islia soft or mashed food apko khana chaiye. Jisse aap is khane ko kha payen. Lekin is se unko sara nutrients nhi milta hai. Islia supplements dena jruri ho jata hai. To ye aap nutritionist or doctor se discuss kar skte hain. Digestion utna powerful nhi hota haia islia unhe acidity, bloating ka complaint rehta hai. Islia number of meals has to be decided. Unke taste buds bhi weak ho jate hain. Vo chini and namak jyada differentiate nhi kar pate hain. Islia hume unka khana attarctive and appealing bnnana chaiye like a rainbow plate. Unko constipation ka bhi problem ho skta hai islia diet me fibre den, oats, whole wheat, fruits and vegetables den. 3-4 meals unhe dena chaiye. Jisse unko gas or acidity ka problem na ho. Koi bhi hard fruits and vegetables unko na den. Unke favourite food items unki diet me include kren.

Alcohol intake ko minimise kren. Personal hygiene pe dhyan den. Khane ko thik se cook nhi kia to problem ho skti hai. Food poisoning se jyada prone hain. Calorie dense food den. Daliyan and khichdi den. Pulses, fish ye sab din ki 1 meal me dia ja skta hai. So it can meet a protein requirement. Protein body requirement ke according dena chaiye. Carbohydrates me whole grain dena chaiye. Refine food use na kren. Seasonal foods need to be given to them. Physically active rehna chaiye. Balanced and nutritious diet bhut jruri hai. Breakfast ko skip na kren.

Thanks!

Hi!

I am Dt. Avni Kaul, Dietitian/Nutritionist. Aaj hum baat krenge nutrition during menopause. Jyadatar attention women of the reproductive group ko di jati hai. Lekin nutrition during menopause ki bhut kam information hai. Ye koi aisi condition nhi hai ki jaan ko khtra hai. Iske symptoms bhut jyada discomfort and distress phuchate hain. Islia hum ye bat krenge ki kya nutrition is period me chaiye hota hai. Kaise ye hmare symptoms ko eliminate krta hai. Ye ek aisa stage hai jab woman ko periods aane band ho jate hain. And the woman is no longer fertile. Menopause ke 3 phases hain. 1st is premenopause. Isme ovarian function disrupted ho jata hai. Periods regular chalte hain and thode bhut symptoms rehte hain. 2nd stage is perimenopause. Isme ovarian function disrupted rehta hain and periods irregular hone shuru ho jate hain. And symptoms thode intensify ho jate hain. Last stage ko post-menopause bolte hain. Isme periods aane band ho jate hain 12 mahine se jyada. Isme estrogen level 40% se jyada gir jata hai. Iske symptoms hain hot flushes, irritability, anxiety, insomnia, vaginal dryness or decreased libido.

Jab estrogen ki deficiency ho jati hai to osteoporosis, heart diseases and breast cancer ka risk badh jata hai. Estrogen aisa hormine hai jo hmare body temperature ko regulate krta hai. Reproduction ko regulate krta hai, bone health ko promote krta hai. Woman ki body ke lia bhut important hai. Aaj hum nutrients ke bare me btayenge jo apko is stage me bhut important hai. 1st hai fat. Fat ko cut krna bhut important hai. Jaise ghee, butter, coconut oil. Inko restricted or reduced amount me aap lijiye. Jo good fats hain like almonds, walnuts, sarson ka oil. Junk and fried bilkul mat lijiye. Fruits and vegetable lijiye. Fibre ka intake increase kijiye. Whole wheat and grains lijiye. Next most important nutrient is calcium. It makes woman's bone very fragile and may lead to fractures.

India diet me calcium thoda kam hota hai. Calcium rich food diet me lena kafi important hai. Like milk, paneer, curd, soya, tofu, sesame seeds, ye sab calcium rich sources hain. Salt intake reduce krna jruri hai. Apke urine se calcium excretion shuru ho jayega. Exercise and physical activities are the most important. Agar aap physcially active nhi honge to calcium loss hoga. Rest is important but too much rest is also should be avoidable. 3rd important nutrition is magnesium. Oats, green leafy vegetables, nuts are rich in magnesium. Ye bone health ko bhi promote krta hai. 4th most important nutrient is iron. Spinach, gree leafy vegetables, dates, watermelon seeds, apple are rich in iron.

5th important nutrient is boron. It promotes bone health and prevents the excretion of calcium and magnesium in the urine. Boron promotes the estrogen. It is found in peanuts, lentils, peas, apple and peaches. 6th nutrient is phytoestrogen. Iske lia soyabean aap le skte hain. It helps in eliminating the symptoms of menopause. Dekha gya hai ki Japnese women ki diet me soyajyda hota hai jiski vjha se unhe menopause ke symptoms nhi aate hain. Soya also reduces the risk of cancers. Next important nutrient is tryptophan. Ye anxiety and depression ko reduce krta hai. Serotonin is a feel good hormone. Ye hmare mood ko control krta hai. Apetite ko thik krta hai. And depression ko reduce krta hai. It is found in milk, almonds, walnuts, oats and banana. Ye sone se pehle aap consume kar skte hain. Next nutrient is vitamin-C. It helps in absorption of the iron. Iske kuch resources hain like amla, nimbu, gauva, any types of berries, tomatoes.

It makes the bones less prone to fracture. The strengthen the mucus membrane throughout the body. It helps in preventing the vaginal dryness. Next nutrients are essential fatty acids. Sabse important hai omega-3 fatty acids. Ye india diet me kam hota hai. Ye fish, flax seeds, chia seeds me hota hai. This is good for heart health. Vitamin-E bhi bhut important hai. Quki ye estrogen ko protect krta hai. It is found in nuts and all the good fats. Menopause memory loss ka risk bhi increase krta hai. Iske lia vitamin-B is essential and ye milta hai cereals, pulses and nuts. Menopause me headache and dizziness kafi badh jata hai. Iske lia home remedy hai ki chota se ginger ka piece len and chew it. Spicy food ko avoid kren. because it may induce hot flushes. Alcohol and caffeinated drinks reduce kren. Regular exercises kren. Exercise will promote good heart health. Menopause me weight gain kafi common hai. And excessive weight makes a woman prone to diabetes, hypertension and heart disease. Diet achi lena jruri hai. Lifestyle modification bhut important hai. Jyada fruits and vegetable ko consume kriye. Fibre apni diet me include kriye. Aaj humne kafi nutrients ki bat kri hai jaise calcium, protein, iron, fat ka kam krna. Correct use of vitamins. Soyabean aap is time period me befikre hoke le skte hain.

Thanks!