Dr Harsha Lokare

The association between sleep and lipid levels. 👉An adequate 7-9 hours of sleep at night in adults is associated with a lower risk of a) Dyslipidemia b) Obesity c) Diabetes 👉Research has shown that sleep is closely associated with triglyceride and HDL levels. 1. Short sleep duration is associated with low HDL and high triglyceride levels. 2. Adequate sleep duration is associated with better lipid parameters. ✅Along with getting a sound sleep of 7-8 hours a night, following a healthy diet and regular exercise are also essential for good metabolic health. . . . #lipid #lipids #lipidlevels #hdl #triglycerides #triglycerides #triglyceridelevels #dyslipidemia #obesity #diabetes #relax #health #goodnight #rest #metabolism #metabolichealth #diet #exercise #exercisedaily #insomnia #sleeplessnights #sleepwell #sleepbetter #goodhealth #wellbeing #reels #reelsforinstagram #infs #fittr

✨️Scientific evidence shows that unresolved trauma can manifest as physical and mental health issues. Several psychosomatic disorders have this causation.
🧠Understanding the mind-body connection is crucial for holistic healing.
disorders

Can diabetics consume protein shakes? 👉Protein intake is important for a) Overall health b) Muscle maintenance c) Blood sugar control 1. Protein can help slow down the absorption of glucose into the bloodstream, reducing the post-meal spikes. 2. Protein can also help with weight management, since it increases the feeling of fullness, thus reducing overall calorie intake. 👉However, it is essential to choose protein shakes that are low in added sugars/specifically designed for diabetics, since added sugar can impact blood sugar levels. 👉Protein consumption for diabetics suffering from diabetic nephropathy/high uric acid condition should be strictly in accordance with the guidelines of a medical professional. 👉Since some diabetics may experience digestive issues, it is essential to monitor how your body responds to protein. ✅So, it is always recommended to seek guidance from a nutrition coach who can create a personalized plan that includes protein shakes in your diet. . . . #proteinshake #protein #proteinfordiabitics #diabetic #diabetestype #fitness #healthylifestyle #proteinpowder #nutrition #healthyfood #health #wheyprotein #supplements #weightloss #diabeteslife #proteinsmoothie #muscle #smoothie #preworkout #gymlife #fitnessjourney #proteinfood #exercise #reels #reelsforinstagram #infs #fittr

Impact of diabetes on bone health 👉Studies suggest that people with type 1 diabetes might be at risk of developing bone-related issues like 1. Lower bone mineral density 2. Osteoporosis 3. Osteopenia 👉Type 2 diabetes can disrupt the balance between bone resorption and bone formation, leading to impaired bone remodeling, further resulting in reduced bone strength and quality. 👉Diabetes-related nerve damage or Peripheral neuropathy can increase the risk of fractures by affecting the nerves that control factors like a) Reduced sensation b) Impaired bone healing 👉Diabetes can also affect the body's healing ability, which can be a concern in cases like bone fractures. 👉Poor blood circulation and compromised immune function can hinder the body's healing process and increase the risk of complications. So diabetics should ✅Watch out for bone fragility ✅Ensure to do strength training ✅Maintain healthy calcium and vitamin D levels ✅Keep blood sugar levels in check . . . #diabetes #type #health #diabetic #type1diabetes #type2diabetes #diabetesmanagement #diabetestype #diabetesawareness #insulin #bonehealth #osteoporosis #calcium #vitamind #healthybones #wellness #strongbones #bonedensity #arthritis #healthylifestyle #fitness #healthy #glucose #diabeteslife #reels #reelsforinstagram #infs #fittr

Vitamins and minerals that should not be consumed together at the same time! 👉Certain nutrients can interact with each other in the body, affecting each other's rate of 1. Absorption 2. Utilization 3. Efficacy Calcium can interfere with the absorption of Non-heme iron found in a) Plant-based foods b) Supplements 👉Calcium and Magnesium -High doses of calcium can reduce the absorption of magnesium in the body. -Contradictorily, excessive magnesium intake can interfere with calcium absorption. 👉Iron and Vitamin E High doses of supplemental iron can reduce the absorption of Vitamin E in the body. 👉Vitamin C and B12 Taking Vitamin C and B12 at the same time may reduce the absorption of Vitamin B12 in the body. 👉Zinc & copper, Vitamin E & K also interact with each other, affecting each other's effectiveness. ✅It is always recommended to consult your physician for the correct timing and spacing of your supplement intake. . . . #vitaminsupplement #supplementsthatwork #multivitamin #vitaminsandminerals #vitaminb12 #antioxidant #calcium #magnesium #iron #vitamine #vitamins #health #supplements #healthylifestyle #healthy #nutrition #minerals #vitaminc #wellness #energy #antioxidants #vitaminb #reelsindia #reels #infs #fittr

Does high added sugar intake increase the risk of kidney stones? 👉Studies have shown a correlation between high sugar, especially fructose intake, and kidney stones. Fructose is commonly found in 1. Sugary beverages 2. High fructose corn syrup 3. Processed foods 👉Excess consumption of added fructose may increase urinary excretion of a) Calcium b) Oxalate c) Uric Acid 👉High fructose intake has been implicated in elevating uric acid levels, which can lead to crystal precipitation in the urinary tract, contributing to stone development. 👉Even sweetened packaged fruit juices are often high in fructose and phosphoric acid content, which can contribute to calculi development. It's always wiser to opt for fresh, whole fruits instead of packaged juices and beverages with added sugar content. . . . #sugar #sweet #dessert #food #hifructose #highfructose #urinaryproblems #kidneystone #kidneyhealth #kidney #kidneydisease #kidneystones #urology #kidneys #dietplan #kidneystoneremoval #reasonsforkidneydisease #kidneydonor #sugarfree #healthylifestyle #healthy #nutrition #gosugarfree #reels #reelsforinstagram #reelsindia #infs #fittr

How can you reduce your risk of heart disease? 👉Ensure to follow a wholesome and healthy diet with the right amount of ✅Fiber ✅Protein ✅Healthy fats 👉Keep your weight under control and avoid getting into the overweight or obese zone in your 30s and onwards. 👉Keep a check on your ✅Blood glucose levels ✅Lipid profile ✅Thyroid function profile 👉Monitor your blood pressure levels weekly and seek timely medical assistance in cases of high blood pressure. 👉Stay physically active for at least 150 min/week through ✅Moderate-intensity cardiovascular workouts ✅Strength training workouts 👉Quit smoking and limit alcohol intake. It is recommended to keep an eye on your stress levels, especially anger, and prioritize your sleep and mental health. . . . #heartdisease #diabetes #hearthealth #health #heart #cardiology #heartattack #healthylifestyle #highbloodpressure #hearthealthy #stroke #nutrition #healthy #medicine #bloodpressure #heartdiseaseawareness #healthcare #fitness #cardiovascular #healthyliving #exercise #workouts #hypertension #medical #cardiac #chronicillness #reels #infs #fittr

Managing diet during festivals - Why not? 👉Eat mindfully, and try not to exceed your calorie intake for the day. 👉Planning your meals ahead of time to can help you stick to your diet plan much better. 👉Prepare your favorite festive dishes at home to avoid excess oil and sugar as far as possible. 👉Switch to healthier options like ✅Multigrain flukas instead of deep-fried puris ✅Protein and fibre-rich veggies instead of starchy vegetables ✅Grilling/air frying instead of deep frying food 👉Opt for healthier options for sweets, such as ✅Fruit salads without any added sugar ✅Chia seed pudding ✅Steamed modaks Remember, festivals are not just about food, but it's about time to make beautiful memories with your loved ones. . . . #foodfestival #food #foodie #foodporn #festival #foodlover #foodies #delicious #festivals #festivemood #events #foodlovers #weightloss #weightlossgoals #fitness #fit #healthyfood #healthyfoodideas #goodhealth #healthy #reels #reelsindia #infs

🚫🌟 Missed Our LIVE Session? No Worries! 🙌💡 Catch the insightful recorded session with Dr. Harsha Lokare as we debunked common weight loss myths by kick starting the NATIONAL NUTRITION WEEK ! 🤯💪 Get ready to separate fact from fiction and kick start your journey to a healthier you! 🏋️‍♀️🍏 Connect with Dr. Harsha Lokare : https://naturefit.in/practitioner/DrHarshaLokare 𝐃𝐌 𝐮𝐬 𝐨𝐫 𝐜𝐚𝐥𝐥 𝐮𝐬 ☎️ 8976986​545 🌐 www.naturefit.in ​ 🔗 Click on the link in the bio & download Naturefit app Follow @naturefit.in for more 💚 #weightlosstruths #expertinsights #healthyliving #live #livesession #diet #weightloss #weightlosstransformation #weightlossmyths #debunkingmyths #facts #facts💯 #dietplan #worldnutrition #nationalnutritionmonth #nationalnutritionweek #trending #trendingreels #fyp

How to overcome emotional eating? Emotional eating can happen due to several reasons like, 1. Mental stress 2. Anger  3. Sadness 4. Frustration  5. Loneliness 👉A simple approach to identifying trigger factors that lead to emotional eating is the HALT approach, where you can assess if you are a) H- Hungry b) A- Angry & frustrated  c) L- Lonely & sad d) T- Tired, mentally & physically exhausted  👉A few tips to overcome emotional eating can include ✅Going for a walk ✅Calling a friend ✅Practicing mindful eating  ✅Find your favorite hobby Just like your nutrition and workout plan, it is also important to prepare your emotional comfort plan to overcome emotionally. . . . #overeating #bingeeating #emotionaleating #weightloss #bingeeatingrecovery #nutrition #weightlossjourney #mindfuleating #stresseating #healthylifestyle #fitness #gainingweight #fatloss #diet #overeatingrecovery #fitfam #bigbelly #healthyeating #emotionaleatingrecovery #foodfreedom #food #belly #calories

Healthy and nutritious morning meal ideas for your child’s proper growth and development. 👉A healthy morning meal should be rich in ✅Protein ✅Fibre ✅Healthy Fats Start with a glass of milk and fruits like a) Apples b) Banana 👉Include dry fruits like 1. Walnuts 2. Almonds 3. Black dates For a healthy and filling meal, go with ✅Boiled eggs with the yolk or an omelet with veggies ✅Homemade ragi or amaranth seed laddoos, along with fruits ✅Vegetable stuffed cheelas made from yellow or green gram, cooked with minimal oil ✅Grilled paneer with veggies or boiled sprouts ✅Ragi or chia seed pudding ✅Oatmeal with fruits ✅Dhoklas with spinach pulp ✅Carrots and beetroot stuffed idlis Let us know in the comments what healthy meal ideas you have for your children to kickstart their day. . . . #kidsmeal #kidsfood #healthyfood #food #foodie #instafood #bento #kids #lunch #breakfast #lunchbox #foodstagram #kidsmeals #kidslunch #kidsfoodideas #fitness #kidshealth #healthyfamily #fitkids #natural #kidsfitness #healthykidshappykids #healthykidsmeal #healthyparentshealthykids #growinghealthykids

As women embrace their 40s, it becomes especially important to prioritize health checkups along the way. 👉Here are some key tests that women over 40 years of age may consider: ✅Screening Mammogram (every 1-2 years) ✅CA-125 Blood Test (every 1-2 years) ✅PAP Smear and HPV Test (every 1-2 years) ✅Bone Mineral Density Test (every 1-2 years) ✅Diabetes Screening with HBA1C & Blood Glucose Test (every 6-12 months) ✅Lipid Profile & Thyroid Function Test (every 6-12 months) ✅Screening for Important Vitamins & Mineral Deficiencies a) B12 b) Vitamin D c) Iron d) Calcium It is also recommended to regularly monitor weight, heart rate, and blood pressure every 1-4 months to make sure these parameters are well in check. . . . #womenhealth #health #women #healthylifestyle #fitness #womenempowerment #wellness #healthcare #healthyliving #womenshealth #womensupportingwomen #thyroidcheck #healthcheckup #diabetes #bonehealth #vitamin #mineral #cancer #checkups #goodhealth #reels #instagram

Is non-alcoholic fatty liver dangerous? And what can you do about it? 👉Almost 30% of the global population is affected by non-alcoholic fatty liver disease. Fatty liver can further progress to more serious stages like Non-alcoholic steatohepatitis that involves 1. Inflammation 2. Liver scarring 3. Cirrhosis Research has shown a strong association of non-alcoholic fatty liver with a) Cardiovascular diseases b) Insulin resistance c) Hypertension d) Hyperlipidemia If you suffer from non-alcoholic fatty liver disease, it is recommended to ✔️Keep your body weight in check ✔️Avoid alcohol ✔️Follow a protein and fiber-rich diet ✔️Moderate-intensity exercise for 150min/week. References: Targher G, Corey KE, Byrne CD. NAFLD, and cardiovascular and cardiac diseases: Factors influencing risk, prediction and treatment. Diabetes Metab. 2021 Mar;47(2):101215. doi: 10.1016/j.diabet.2020.101215. Epub 2020 Dec 6. PMID: 33296704. Mantovani A, Petracca G, Beatrice G, Tilg H, Byrne CD, Targher G. Non-alcoholic fatty liver disease and risk of incident diabetes mellitus: an updated meta-analysis of 501 022 adult individuals. Gut. 2021 May;70(5):962-969. doi: 10.1136/gutjnl-2020-322572. Epub 2020 Sep 16. PMID: 32938692. Targher G, Byrne CD, Lonardo A, Zoppini G, Barbui C. Non-alcoholic fatty liver disease and risk of incident cardiovascular disease: A meta-analysis. J Hepatol. 2016 Sep;65(3):589-600. doi: 10.1016/j.jhep.2016.05.013. Epub 2016 May 17. PMID: 27212244. Byrne CD, Targher G. NAFLD: a multisystem disease. J Hepatol. 2015 Apr;62(1 Suppl):S47-64. doi: 10.1016/j.jhep.2014.12.012. PMID: 25920090. . . . #fattyliver #liverhealth #liver #liverdisease #fattyliverdisease #nonalcoholic #nonalcoholicdrink #nonalcoholicfattyliverdisease #cardiovascularhealth #health #diabetes #cirrhosis #cirrhosisofliver #weightloss #highcholesterol #liverhealth #cholesterol #fattyliverdiet #healthyliving #wellness #reels #infs

Hypothyroidism and vitamin D deficiency - is there a correlation? Recent studies have shown a correlation between autoimmune Hashimoto’s thyroiditis (one of the commonest forms of hypothyroidism) and vitamin D deficiency. 👉 People with vitamin D deficiency have higher antithyroid peroxidase (antiTPO antibodies) levels, increasing the likelihood of developing autoimmune hypothyroidism in the future. ✅ Correcting those vitamin D deficiencies has shown a reduction in antiTPO antibody levels. 👉 25% of patients already suffering from autoimmune hypothyroidism were found to be deficient in vitamin D, as compared to 20% of the control group. If you are suffering from autoimmune hypothyroidism, consider getting sufficient amount of vitamin D through ✅ Sunlight exposure or ✅ Supplements. 👍Consult a physician and consider getting your thyroid profile tested if advised. References: Appunni S, Rubens M, Ramamoorthy V, Saxena A, Tonse R, Veledar E, McGranaghan P. Association between vitamin D deficiency and hypothyroidism: results from the National Health and Nutrition Examination Survey (NHANES) 2007-2012. BMC Endocr Disord. 2021 Nov 12;21(1):224. doi: 10.1186/s12902-021-00897-1. PMID: 34772378; PMCID: PMC8590325. Aktaş HŞ. Vitamin B12 and Vitamin D Levels in Patients with Autoimmune Hypothyroidism and Their Correlation with Anti-Thyroid Peroxidase Antibodies. Med Princ Pract. 2020;29(4):364-370. doi: 10.1159/000505094. Epub 2019 Nov 29. PMID: 31779003; PMCID: PMC7445676. Dabeer S, Sharma N, Nagdeote A. Vitamin D in Hypothyroid Patients and Association between Vitamin D and Anti-TPO in Autoimmune Hypothyroidism. Clin Lab. 2020 Aug 1;66(8). doi: 10.7754/Clin.Lab.2020.191235. PMID: 32781825. . . . #hypothyroid #hypothyroidism #thyroid #thyroidhealing #thyroidproblems #thyroidhealth #vitamin #vitamined #vitamindeficiency #vitamind3 #sun #sunshine #vitamine #vitamineoil #health #healthylifestyle #goodhealth #wellbeing #reels #reelsforinstagram #infs #fittr

Know from @dr.harsha whether it is safe to strength train and lift weights during pregnancy. . . . #strength #strengthtraining #training #trainingday #weightlifting #pregnancy #pregnancylife #pregnancyexercise #pregnancyworkout #pregnancyjourney #pregnancyfitness #fitness #fitpregnancy #workout #motivation #workoutmotivation #fitnesstips #exercise #health #fit #life #lifestyle #infs

Hear from @dr.harsha why crash diets are a big no! . . . #crashdiet #faddiets #rapidweightloss #weightloss #fatloss #diet #dieting #diets #diettips #sustainablediet #sustainableweightloss #weightlosstips #fatlosstips #reels #trendingreels #reelsofinstagram #infsreels #infs #fittr #fitfam #fitnesscommunity #fittrainers #fitness #health

Wondering whether to go for high fat diet or high carb diet? Hear @dr.harsha list the advantages of both! . . . #highcarb #highfat #carb #fat #carbohydrates #diet #dieting #diettips #carbs #muscle #musclegain #energy #calorie #calories #caloriedeficit #fatloss #weightloss #reel #trendingreel #reels #ftnessreels #nutrition #food #goodfood #healthyfood #health #nutritious #infsreels #infs #fittr

https://www.instagram.com/reel/Cu0su0po25G/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

Hear @dr.harsha explain why you shouldn't do hours and hours of cardio for weight loss. . . . #cardio #strengthtraining #resistancetraining #training #weightloss #fatloss #transformation #muscleloss #cardiovascular #running #walking #treadmill #cycling #reels #trendingreels #fitnessreels #instagramreels #instafit #fitfam #fitnesscommunity #fitspo #fitnesstips #weightlosstips #fatlosstips #infsreels #infs #fittr

Rainy Season Gut Guide: Tips for a Strong and Resilient Digestive Health The rainy season brings several atmospheric changes that can significantly impact our health, specially our gut health. The gut, also known as the gastrointestinal (GI) tract, plays a vital role in digestion, nutrient absorption, and immune function. During the rainy season, we face various challenges like waterborne infections, altered eating habits, and increased humidity, all of which can affect our gut health. In this blog, we will delve into the evidence-based strategies to maintain a healthy gut during the rainy season. Embrace a Diverse and Fiber-Rich Diet : A well-balanced and diverse diet is the cornerstone of good gut health. During the rainy season, focus on consuming a variety of fruits, vegetables, whole grains, and legumes. These foods are rich in essential vitamins, minerals, and dietary fiber, which act as prebiotics, supporting the growth and activity of beneficial gut bacteria. Hydrate with Safe and Clean Water: During the rainy season, waterborne infections become more prevalent. Ensure you drink safe and clean water to protect your gut from harmful pathogens. Boil or filter drinking water to eliminate potential contaminants. Avoid consuming raw or uncooked food that may have been exposed to contaminated water. Practice Excellent Food Hygiene: The rainy season creates a humid environment that fosters the growth of bacteria and molds. Proper food hygiene is essential to prevent food borne illnesses. Thoroughly wash fruits and vegetables before consumption, cook food thoroughly to eliminate pathogens, and store food properly to avoid bacterial growth. Boost Your Gut with Probiotics: Probiotics are live beneficial bacteria that can positively influence gut health. During the rainy season, consider incorporating probiotic-rich foods like yogurt, fermented pickles, idli, dosa, dhokla, kanji into your diet. Probiotics can help maintain the balance of gut flora and support a healthy digestive system. Manage Stress Levels: The rainy season might lead to altered daily routines, limited outdoor activities, and increased humidity, which can elevate stress levels. Chronic stress can adversely impact gut health by disrupting the balance of gut bacteria and motility. Engage in stress-reducing activities such as - Dr Harsha Lokare Research Reference: Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., ... & Sanders, M. E. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature reviews. Gastroenterology & hepatology, 11(8), 506-514. Redmond, E. C., & Griffith, C. J. (2009). The importance of hygiene in the domestic kitchen: implications for preparation and storage of food and infant formula. Perspectives in public health, 129(2), 69-76. Rose, J. B., & Gerba, C. P. (2015). Use of risk assessment approaches to guide the development of environmental policy and regulations: a case study of household water in the United States. Environmental science & technology, 49(2), 71-78. Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., ... & Liao, W. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of translational medicine, 15(1), 73.. For more info visit us at http://www.radicalhealthclinic.com/latest-update/rainy-season-gut-gui/6?utm_source=facebookpage

✳️These are all the science backed nutrients you should consume for
✳️ A deficiency of these nutrients could lead to hair loss and/or improper hair texture and growth.
⭐ Apart from the nutrients mentioned consuming foods rich in zinc, selenium and copper such as curd, avocado, chickpeas, fish, eggs, sunflower and pumpkin seeds also greatly benefits hair health!
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📩DM for online consultation & treatment

🥗Salad for breakfast today
I made the salad using lettuce, cherry tomatoes, paneer purple cabbage, paneer, cheese and garnished with coconut oil, salt and basil. The salad has fibre protein and fats.🥗

✳️ Exercise tips for hypothyroidism
Exercise has great benefits for patients suffering from hypothyroidism in terms of improving their strength muscle mass and fitness levels.

💫A child forms his or her self concept largely based on the way their parents perceived them and the feedback given by parents.
Young minds are vulnerable.
Make sure you speak positive encouraging words to your child and appreciate them which will lay the foundation of their self concept and the standards they set for themselves in their lives-be it personal or professional.

Still completely believe in this.
No one is going to magically fix your life or make you happy.
You have to take the responsibility for your life and happiness!

🤷🏻‍♀️Who’s heard this one before?
If you’re fit or lean people tend to assume that you have some sort of a genetic advantage that they don’t!
And you get away with eating anything without gaining any weight!
Several people love to sympathise with themselves and hold the environment responsible in some ways or the other to make themselves feel better.
Others can’t help but judge.
Before you credit someone’s fitness to genetics-give this simple thing a thought: It takes hard work consistency and discipline to even consistently maintain anything in life .
Consistency is the key not genetics!

Hyaluronic acid is an effective humectant that is relatively hypoallergenic and suits most skin types.
Low for products with a concentration between 1-2%

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🔱Insist, Persist but never give up.
And one day, you will conquer!
Life can get tough at times but hang in there and never stop giving your best!

🧠A woman expressing her emotions, being assertive or having an opinion doesn’t equate to hysteria!
😣Women’s emotions are often dismissed as mood swings/hysteria/hormonal imbalances.
❤️We must stop labelling and judging women and instead offer them a judgement free accepting environment.
⭐️Everyone must have a right to be themselves!⭐️