Sara Nutrition | Traditional Indian Nutrition for Better Health

  January Seasonal Foods in Tamil Nadu What to Eat for Better Health By Dietician – Saranya January is a beautiful month in Tamil Nadu 🌾 Weather is pleasant, digestion is better, and many fresh seasonal foods are easily available. Eating seasonal foods helps to: Improve digestion Boost immunity Prevent common winter illnesses Maintain healthy weight naturally Let’s see what vegetables, fruits, and greens to eat in January , their health benefits , and simple cooking ideas . 🥕 1. January Seasonal Vegetables in Tamil Nadu ✅ Commonly Available Vegetables Carrot Beetroot Radish (Mullangi) Cabbage Cauliflower Beans Broad beans (Avarakkai) Turnip 🌟 Health Benefits Rich in fiber → good digestion Improve immunity Help detox the body Support weight management 🍲 Simple Cooking Ideas Carrot & beans poriyal Beetroot kootu Mullangi sambar Cabbage stir fry Vegetable soup 🍊 2. January Seasonal Fruits in Tamil Nadu ✅ Eas...

  இந்தியாவில் தைராய்டு பிரச்சனைகள்  தைராய்டை இயற்கையாக சமநிலைப்படுத்த உணவு குறிப்புகள்      இந்தியாவில் தைராய்டு பிரச்சனைகள் மிகவும் சாதாரணமாகி வருகின்றன, குறிப்பாகப் பெண்கள், நடுத்தர வயதுடையோர் மற்றும் இளைஞர்கள் மத்தியிலும் இது காணப்படுகிறது. மன அழுத்தம் அதிகமான  வாழ்க்கை முறை, தவறான உணவுப் பழக்கவழக்கங்கள், அயோடின் சமநிலையின்மை மற்றும் ஹார்மோன் மாற்றங்கள் ஆகியவை இதற்கான முக்கிய காரணங்களாகும்.      ஒரு உணவியல் நிபுணராக, தைராய்டு சுரப்பி ஒரு முக்கியப் பங்கு வகிக்கிறது என்பதை உணராமல், உடல் எடை மாற்றங்கள், சோர்வு, முடி உதிர்தல் மற்றும் மனநிலை பிரச்சனைகளால் அவதிப்படும் பலரை நான் அடிக்கடி பார்க்கிறேன்.      தைராய்டு ஆரோக்கியத்தை ஒரு எளிய மற்றும் நடைமுறை வழியில் புரிந்துகொள்வோம். தைராய்டு சுரப்பி என்றால் என்ன?      தைராய்டு என்பது கழுத்தில் உள்ள ஒரு சிறிய பட்டாம்பூச்சி வடிவ சுரப்பி ஆகும். இது வளர்சிதை மாற்றம், உடல் எடை, ஆற்றல் நிலைகள், இதயத் துடிப்பு, மாதவிடாய் சுழற்சி, உடல் வெப்பநிலை ஆகியவற்றை கட்டுப்படுத்துகிறது: தைர...

  Thyroid Problems in India: Diet Tips to Balance Thyroid Naturally           Thyroid problems are becoming very common in India, especially among women , middle-aged adults, and even young people. Stressful lifestyle, poor food choices, iodine imbalance, and hormonal changes are major reasons.      As a dietician, I often see people struggling with weight changes, fatigue, hair fall, and mood issues , not realizing that the thyroid gland plays a key role. Let’s understand thyroid health in a simple and practical way . What Is the Thyroid Gland? The thyroid is a small butterfly-shaped gland in the neck. It controls: Metabolism Body weight Energy levels Heart rate Menstrual cycle Body temperature When thyroid hormones are not balanced, it leads to disorders. Types of Thyroid Disorders 1. Hypothyroidism (Low Thyroid) More common in India. Common Symptoms: Weight gain Tiredness & sleepiness Hair fall & dry skin Constipation Feeling...

 2026-ல் ஆரோக்கியமான வாழ்க்கை: புத்தாண்டுக்கான 10 எளிய ஊட்டச்சத்துத் தீர்மானங்கள் உணவியல் நிபுணர் – சரண்யா ஒவ்வொரு புத்தாண்டிலும், பலர் பின்வரும் முடிவுகளை எடுக்கிறார்கள்: 👉 “இந்த வருடம் நான் உடல் எடையைக் குறைப்பேன்” 👉 “சாதம் வேண்டாம், சர்க்கரை வேண்டாம், எண்ணெய் வேண்டாம்” ஆனால் 1-2 மாதங்களுக்குப் பிறகு, பெரும்பாலானோர் கைவிட்டுவிடுகிறார்கள். ஏன்? ஏனென்றால், கடுமையான உணவுக்கட்டுப்பாடுகள் தோல்வியடைகின்றன. ❌ கடுமையான உணவுக்கட்டுப்பாடுகள் ஏன் பலனளிப்பதில்லை? அவை மிகவும் கடுமையானவை பிடித்த உணவுகள் இல்லை → இது ஆசையைத் தூண்டுகிறது உடல் பலவீனமாகவும், சோர்வாகவும், எரிச்சலாகவும் உணர்கிறது எடை வேகமாக மீண்டும் கூடுகிறது (யோ-யோ விளைவு) 💡 உண்மையான ஆரோக்கியம் என்பது தீவிரமான விதிகளால் வருவதில்லை, மாறாக சிறிய பழக்கவழக்கங்களால் வருகிறது. பின்வரும் இந்த 10 எளிய ஊட்டச்சத்துத் தீர்மானங்களுடன் 2026-ஐ ஆரோக்கியமானதாகவும், மகிழ்ச்சியானதாகவும் மாற்றுவோம். 1️⃣ குறைந்தது 80% நேரம் வீட்டு உணவை உண்ணுங்கள் வெளி உணவுகளில் எண்ணெய், உப்பு மற்றும் சர்க்கரை அதிகமாக உள்ளது. ✔ தேர்வு செய்யுங்கள்: இட்லி, தோசை, பொங்கல...

Strengthen Your Bones: Top Nutritional Tips for World Osteoporosis Day 2024      World Osteoporosis Day, observed every year on October 20th, focuses on raising awareness about the importance of bone health. This year's theme, "Say No to Fragile Bones," emphasizes the need to protect our bones from becoming weak and brittle. Osteoporosis, often called the "silent disease," affects millions worldwide, causing fractures and impairing mobility, especially in older adults. However, with the right nutrition and lifestyle choices, we can strengthen our bones and ensure they remain healthy throughout our lives. Importance of Bone Health:      Bone health is crucial for overall well-being and longevity. Fragile bones, especially as we age, can lead to osteoporosis—a condition where bones become porous and weak. This increases the risk of fractures, particularly in the spine, hips, and wrists. For older adults, even a minor fall can result in serious injury. That’s ...

World Arthritis Day 2024: How Informed Food Choices Can Lead to Better Joint Health      Every year on October 12th, World Arthritis Day serves as a powerful reminder of the challenges faced by millions of people worldwide living with arthritis. This year, the theme is "Informed Choices, Better Outcomes"—a message that emphasizes the importance of being educated about arthritis and making choices that can positively impact long-term health.       While many factors contribute to arthritis, one of the most effective ways to manage symptoms and improve joint health is through informed food choices. The connection between diet and inflammation has been widely studied, and the right foods can significantly reduce inflammation and ease arthritis symptoms. Let’s explore how certain foods can protect your joints and how small dietary changes can make a big difference in your arthritis journey. The Role of Diet in Joint Health and Inflammation    ...

5 Simple Nutrition Strategies to Reduce Stress and Anxiety at Work      In today’s fast-paced work environment, balancing deadlines, meetings, and personal responsibilities can lead to heightened levels of stress and anxiety. Managing this stress isn’t just about finding work-life balance; it’s also about understanding how nutrition can play a vital role in regulating your mood and keeping anxiety at bay. Here’s a look at five simple nutrition strategies to help you stay calm, focused, and in control during your workday. Understand the Impact of Caffeine and Sugar on Anxiety      We all love a cup of coffee to jumpstart the day or a sweet treat to power through an afternoon slump. However, caffeine and sugar can contribute to feelings of anxiety. Caffeine stimulates the nervous system, which can cause jitters, increased heart rate, and heighten stress levels if consumed in excess. Likewise, sugar spikes can lead to a rapid rise in blood sugar levels, follow...

World Heart Day 2024: The Power of Nutrition in Preventing Heart Disease      Heart disease remains one of the leading causes of death globally, but the good news is that many of its risk factors can be controlled through lifestyle changes—nutrition being a key player. This World Heart Day 2024, let’s explore the undeniable connection between what we eat and the health of our hearts. With expert insights, the latest research, and simple dietary advice, you can take proactive steps to protect your heart and live a longer, healthier life. Understanding the Role of Nutrition in Heart Disease Prevention      A heart-healthy diet isn't just about cutting calories—it's about feeding your body the right nutrients to reduce the risk of heart disease. Foods that are rich in antioxidants, fiber, healthy fats, and essential vitamins and minerals can improve cholesterol levels, lower blood pressure, and reduce inflammation. These small, mindful choices each day can col...

Use Heart for Action: Simple Lifestyle Changes for a Healthy Heart      Every beat of your heart matters, and this World Heart Day 2024, the theme is *Use Heart for Action*—a powerful call to take proactive steps for better heart health. Your heart works tirelessly to keep you going, and the choices you make every day can either support or strain it. The good news is that small, sustainable changes in your lifestyle can make a big difference.      In this blog, we’ll explore simple, practical actions you can take to improve your heart health through nutrition, exercise, and stress management. Let’s dive into how you can “use heart” to lead a healthier life. Small Actions, Big Impact on Heart Health      Many people believe that taking care of their heart requires drastic lifestyle changes, but the truth is, it’s often the small, consistent actions that create lasting benefits. Improving your diet, increasing physical activity, and managing st...

 Use Heart for Action: 10 Simple Dietary Changes for a Healthier Heart      Taking care of your heart doesn’t require drastic lifestyle changes. Small, consistent actions can have a big impact on your heart health. In line with World Heart Day 2024’s theme, *Use Heart for Action*, let’s dive into 10 simple dietary changes that can help keep your heart strong and healthy. Choose Whole Grains Over Refined Grains      Swap out refined grains like white bread and pasta for whole grains such as quinoa, brown rice, and whole-wheat products. Whole grains are packed with fiber, which helps lower bad cholesterol (LDL) and reduces the risk of heart disease. Increase Your Intake of Omega-3s      Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of arrhythmias. If fish isn’t for you, consider flaxseeds, chia seeds, or walnuts as plant-based alternatives. Go...

 Clean Air, Healthy Lungs: How Nutrition Supports Lung Health      Every year, World Lung Day is observed on September 25 to raise awareness about the importance of lung health. The theme for 2024, "Clean Air and Healthy Lungs for All," focuses on the critical link between clean air and respiratory well-being. Air pollution remains one of the leading causes of lung diseases such as asthma, chronic obstructive pulmonary disease (COPD), and lung cancer. While reducing exposure to polluted air is essential, nutrition also plays a significant role in strengthening lung health and protecting against the damage caused by environmental pollutants. The Link Between Air Pollution and Lung Diseases      Air pollution, primarily caused by industrial emissions, vehicle exhaust, and indoor pollutants, has been shown to trigger inflammation in the lungs and damage respiratory tissues. Long-term exposure to polluted air can lead to chronic respiratory conditions an...