Tag: # healthy tips

Eating Disorder

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Eating disorders are behavioral conditions characterized by severe and persistent disturbance in eating behaviors and associated distressing thoughts and emotions. They can be very serious conditions affecting physical, psychological, and social function.

The most common type of Eating disorders are -:

1. Anorexia Nervosa -: Anorexia is characterized by a distorted body image, with an unwarranted fear of being overweight.


2. Bulimia Nervosa -: A serious eating disorder marked by bingeing, followed by methods to avoid weight gain.


3. Binge Eating – People with the binge-eating disorder frequently consume unusually large amounts of food and feel unable to stop eating.

Additional eating disorders include:
1. Avoidant/resistant food intake disorder (ARFID)
2. Diabulimia
3. Other specified feeding and eating disorders (OSFED)

Physical Warning Signs of Eating Disorders -:

1. Dramatic or rapid weight loss
2. Compulsive or excessive exercise
3. Visiting the bathroom immediately after each meal
4. Loss of menses
5. Frequent stomach cramps or stomach pain

Emotional Warning Signs of Eating Disorders -:

1. Behavior changes (acting differently)
2. Isolation and withdrawing from others
3. Being less interested in daily activities
4. An increase in mood swings, irritability, or high anxiety

Warning Signs of Anorexia Nervosa -:

Anorexia is a potentially life-threatening illness characterized by the following eating disorder symptoms and signs: an abnormally low body weight, an intense fear of gaining weight, and a distorted perception of weight or shape. People with anorexia use extreme measures to control their weight, such as excessively restricting calories, over-exercising, and laxative or diet aid abuse.

Warning Signs of Bulimia Nervosa -:

Bulimia is a serious, potentially life-threatening eating disorder. It is typically characterized by episodes of bingeing on large portions of food and then voiding the food through purging, excessive exercise, or the use of diet pills or laxatives. Many people with bulimia also restrict their eating during the day, which often leads to more binge eating and purging.

Warning Signs of Binge Eating Disorder -:

People with binge eating disorder (BED) regularly eat too much food (binge) and feel a lack of control over their eating. Typically, they eat quickly or eat more food than intended, even when not hungry, or they may continue eating even long after they’re uncomfortably full. They may feel guilty, disgusted, or ashamed of their behavior and the amount of food eaten. Many times, they overeat in private. New bouts of bingeing usually occur at least once a week. Sufferers can be normal weight, overweight or obese.

Causes of Eating Disorder -:

1. Having a trauma history
2. Being pressured to look or act a certain way
3. Dealing with stringent sports performance requirements
4. Having high expectations for grades
5. Life transitions and developmental changes
6. Other challenging family dynamics
7. Perfectionism
8. Highly reactive to stress
9. High sensitivity
10. Low distress tolerance
11. Anxiety

Treatment for Eating Disorder -:

Nutritional Healing :

1. Develop a healthy relationship with food
2. Eat a variety of foods in a balanced way
3. Enjoy food in moderation

Therapy :

1. Acceptance and Commitment Therapy (ACT)
2. Radically Open Dialectical Behavior Therapy (RO DBT)
3. Dialectical Behavior Therapy (DBT)
4. Cognitive Behavioral Therapy (CBT)
5. Exposure Therapy

Family-Based Therapy :

Family-based therapy is shown to improve eating disorder treatment outcomes  increasing one’s chance of a full recovery. Family and caregiver support is especially critical for younger patients, but family involvement and family therapy are encouraged for all patients seeking help for eating disorders, including adults.

Medication :

In eating disorder treatment, medications may be prescribed to address physical health concerns and complications related to the eating disorder.

DEPRESSION

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Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest, also called major depressive disorder or clinical depression. It affects how you feel, think, and behave and can lead to a variety of emotional and physical problems. Depression is not a weakness; you cannot simply “snap out “of it. Depression may require long-term treatment. But we should not feel discouraged because most people with depression feel better with medication, psychotherapy, or both.

Let us see know about the symptoms of depression –:

• Feelings of sadness, tearfulness, emptiness, or hopelessness
• Angry outbursts, irritability or frustration, even over small matters
• Loss of interest or pleasure in most or all normal activities, in their hobbies or sports
• Sleep disturbances, including insomnia or sleeping too much
• Tiredness and lack of energy, so even small tasks take extra effort
• Reduced appetite and weight loss or increased cravings for food and weight gain
• Anxiety, agitation, or restlessness
• Slowed thinking, speaking, or body movements
• Feelings of worthlessness or guilt fixating on past failures or self-blame
• Trouble thinking, concentrating, making decisions, and remembering things
• Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts, or suicide
• Unexplained physical problems, such as back pain or headaches.

People dealing with depression may occur only once during their life, people typically have multiple episodes, and during these episodes, symptoms occur most of the day, nearly every day which also affects their day-to-day activities, such as work, school, social activities, or relationships with others. Some people might even feel generally miserable without really knowing the exact reason.

• Depression in children and teens may include sadness, irritability, clinginess, worry, aches, pains, being extremely sensitive, feeling misunderstood, anger, and poor performance.
• Depression in symptoms in older adults may include memory, difficulties or personality changes, fatigue, and often wanting to stay at home, rather than go out to socialize or do new things.

Causes of depression –:

• Biological differences – People with depression appear to have physical changes in their brains. The significance of these changes is still uncertain.
• Brain chemistry – Neurotransmitters are naturally occurring brain chemicals that likely play a role in depression.
• Hormones – Changes in the body’s balance of hormones may be involved in causing or triggering depression.
• Inherited traits – Depression is more common in people whose blood relatives also have this condition. Research shows genes may be involved in causing depression.

Risk factors of depression –:

• Certain personality traits, such as low self-esteem and being too dependent, self-critical, or pessimistic
• Traumatic or stressful events, such as physical or sexual abuse, the death or loss of a loved one, a difficult relationship, or financial problems.
• History of other mental health disorders, such as anxiety disorder, eating disorders, or post-traumatic stress disorder. Abuse of alcohol or recreational drugs.
• Serious or chronic illness, including cancer, stroke, chronic pain, or heart disease. Certain medications may also trigger depression such as some high blood pressure medications or sleeping pills.

Complications in depression – :

• Excess weight or obesity, which can lead to heart disease and diabetes
• Pain or physical illness
• Alcohol or drug misuse
• Anxiety, panic disorder, or social phobia
• Family conflicts, relationship difficulties, and work or school problems
• Social isolation
• Suicidal feelings, suicide attempts, or suicide
• Self-mutation, such as cutting
• Premature death from medical conditions

Prevention of depression -:

There is no fixed way to prevent depression but these strategies may play a major role –
• Take steps to control stress
• Reach out to family and friends
• Get treatment at the earliest sign of a problem
• Consider getting long–term treatment because it helps to prevent a relapse of symptoms.

Types of depressive disorders -:

• Major depressive disorder
• Anxious distress, Melancholy, Agitated (Major depression looks different in different people. So they are characterized into three types.)
• Persistent depressive disorder
• Bipolar disorder
• Seasonal affective disorder (SAD)
• Psychotic disorder
• Peripartum (Postpartum) Depression
• Premenstrual Dysphoric Disorder
• ‘Situational ’Depression
• Atypical depression
• Clinical depression

COCOA TO YOUR MOOD

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The secret affinity for cocoa which you publicly call Chocolate lover.

Cocoa, the must-do element in our deserts is slowly becoming one of the crops in our country. You can see this in Karnataka, Tamil Nadu, and Kerala. We can see cocoas cultivated as an intercrop for coconut because the coco tree sheds leaves that are converted naturally to organic manure and it helps in better yielding. The area under cocoa cultivation is under the supervision of many chocolate-producing companies, as contract farming areas. The cocoa is a small evergreen tree. The cocoa takes three years to yield. Then we can see it gives yields every three months in a year. After the process of fertilization, we can see the exocarp (outer layer) turning to green color. One week later, the exocarp ripens to a final yellow color indicating that it is ready for the harvesting process. Then, the plantation caretakers break the exocarp of cocoa which is a thick shell, and then remove the cocoa beans. You can see the cocoa beans covered fully with a white pulp so they make sure the beans are sundries as the white pulp drips out in the process. Later, they wash the cocoa beans thoroughly and then sundry beans for five days. Then, we can see the cocoa beans turning from pinkish to golden brown color. The caretakers store the cocoa beans away from sunlight. Then, every two months the respective company that signed the contract visits the plantation and collects the cocoa beans, and pays them accordingly to the market value. Currently, the market value of cocoa beans is rupees 170/per kg. The collectors later process the cocoa beans in the companies and the cocoa beans are granulated into powder-sized fine cocoa powder. Which we use for multiple purposes such as baking, cooking, and even pastry making.

Image Credits- Google

The plantation workers, collectors’ processors, and many other people involved in the process work hard and bring to us the cocoa powder and chocolate flavor that we all love. Cocoa is nutritious and is very easy to add to our diets. It helps maintain blood sugar and improves heart and brain health. It is rich in antioxidants and also promotes a healthy vision. It also has its demerits such as sleeplessness, increased urination, irritability, dehydration, nervousness, and has high-calorie count.

Cocoa also provides the raw material for the multi-billion global chocolate so the major chocolate-producing companies in India such as Amul, Hershey’s, and Cadbury encourage the coconut or areca nut plantation owners to grow the cocoa trees by giving free cocoa tr.ess and also providing the manure needed to the plants. The government also encourages providing subsidies to the farmers because it provides a livelihood for smallholder farmers. At last, cocoa powder, as well all know, is a must-have in any kitchen as it is very much loved by individuals of all age groups and is also a raw ingredient in many easy dishes such as chocolate custard, cake.

Image credits – google
Image credits- Google
Image credits – Google
Image credits- Google

Menstruation & It’s Taboos

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The menstrual cycle is a part of your reproductive system. Menstruation is the monthly shedding of the lining of your uterus. The menstrual blood which is partly blood and partly tissue from the inside of your uterus flows from your uterus through your cervix and out of your body through your vagina.

It has been said that during those days the tradition started for a good reason as women go through heavy cramps, PMS (premenstrual syndrome), headaches, stomach aches, mood swings, etc. Women were being isolated from their family and given complete rest in a separate room, as time passed the traditions became aggressive and gave more stress associated with myths, or misconceptions and taboos to women than being supportive to them during their menstrual cycle. Women are not allowed to enter the temples, in many households’ girls are subjected to many superstitious practices such as; prohibition from entering the kitchen and prayer room, being made to stay in a separate room, being forced to eat in separate utensils, and in some houses, the girl is provided the left-over food. Not being allowed to touch certain kinds of food because they could get spoilt, and tagging the girl as impure and unclean. The stigma associated with a woman bleeding every month leads to poor hygiene among a large section of rural women who use wood husk, leaves, paper, and other such materials instead of sanitary napkins when on their periods. The temple in Assam ‘Maa Kamkhaya’ where the main deity is the uterus of a woman signifies the importance of reproduction and the menstrual cycle is completely natural. In India, some school girls were allegedly forced to remove their underwear to prove they were not menstruating. The girls also reported that they were barred from touching other students during their menstrual cycle.

These social stigmas isolate the girls from family and friends which increases their stress levels and impacts their mental health. As per the survey in India, only 48% of adolescent girls are aware of what menstruation is before getting their first period, which is unhygienic for their health due to a lack of proper sanitation facilities. Young people do not have access to reliable and correct information about their reproductive health and rights. The lack of acceptance and the taboo associated with it leads the girls to stay at home due to anxiety and embarrassment… An overall lack of scientific knowledge about menstruation also gives way to myths and misconceptions. During previous centuries, there were many rules followed due to some circumstances but following those rules in this period seems unreasonable.

Girls must be given proper menstruation knowledge before they get their first period because many girls do not have the knowledge about how their body works and provide free napkins to the government schools. The main development goals must include an equal opportunity for education for girls and boys and access to proper sanitation. The media creating public awareness regarding these issues would break the taboo prevailing in society. The movie ‘Pad Man’ starring Akshay Kumar and Radhika Apte which speaks about the importance of women’s menstrual health is notable. To cross these barriers government, NGOs, corporate companies, and media and entertainment industries must collaborate and take advantage of each other’s capability and influence to achieve this vision.

Image credits- Google

ORGANIZATION LEADS TO HEALTHY LIFESTYLE

Image credit : Ebuyer. Com https://images.app.goo.gl/BeK2ghi9m82o18kA9

Life organisation frequently resembles a delicate balancing act. As soon as you switch to grab one goal line, such as money, family obligations, or having fun with family and friends, the next one is rushing at you rapidly. Sadly, some pieces are destined to fall: weeks where rest was not prioritised, eating fast food rather than preparing meals, and slacking with limited chores rather than concentrating on substantial work.

Instead of tossing life’s responsibilities in the hopes that you’ll survive to grasp em all, stick to a plan to keep everything in its position.


1. Discipline – Organise your day and make a to do list of tasks and punctually do everything on its set time. You’ll feel content at the end of the day and not guilty when you’re chilling watching your favorite movie and having that slice of pizza because you know you’ve worked for it.
2. Awareness – Presence of mind increases with managing your time because it ultimately helps you manage your life and when that happens your mind is free of stress which allows you to focus more on the details that one otherwise is ignorant about.

3.Clear Vision – For ones particularly ,confused about their purpose or goal, managing a note of things that you enjoy from the one’s that you enjoy less will allow you to decide with more clarity on the areas that you should focus.

4.Unwavering Focus – When you lead a life of discipline your skill to concentrate enhances hugely and allows you to work with stability. You start to work more minutely on things and your end product is always the best

5.productivity – Enhances the quality of your work and you start to enjoy the work you do, all this because you’ve got time to do thing through your organisational skills.

6.Maintaining a list – keeping track of your daily activities ,writing down things and analysing your thoughts helps to understand your life better. Writing down things for each day and accomplishing them will give you clear headstart to your goals and life in general.


7.Prioritise – Allowing some things to fall into place consciously can help make navigating all of life’s obligations efficient. Get used to saying “no” so that you can spend more time for the things that are essential to you. A crucial technique in your suite for organising your life is prioritisation. The only way to get anything done is to prioritise what is most important. You can direct your intense focus on what matters by eliminating what doesn’t advance your best expectations.

8. value your time –
Time is not something you can control. Time is more valuable than money regardless of the lack of tangible value. Like money, time may be wasted or saved. Time is something you can’t earn back,like money. Choose accordingly to expend it and don’t use it all in one space. If you value time you don’t waste it. Instead use it to your advantage.

Source credit : How to organize your life by Fadeke Adegbuyi https://blog.doist.com/organize-your-life/

https://edupubnews.wordpress.com/2022/07/03/effective-journaling/
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How to Live a Healthier Lifestyle

The phrase ‘healthy lifestyle’ is an abbreviated definition of what it looks like to live a vibrant, active life with a healthy body and healthy mind. Creating a healthy lifestyle doesn’t have to mean drastic changes. Making gradual small changes to your daily routine can have a big impact.

What Is a Healthy Lifestyle?
You know the obvious behaviors that describe someone who is healthy and takes care of themselves. A healthy person doesn’t smoke, tries to maintain a healthy weight, eats healthy foods with plenty of fruits, vegetables and fiber and, of course, exercises on a regular basis.

Then there are other elements to add to the list. A healthy person also knows how to manage stress, gets good quality sleep each night, doesn’t drink too much, doesn’t sit too much—basically, does everything in moderation all the time. When you look at everything that could possibly go into a healthy lifestyle, you can see just how hard all of those things are in our current world.



The good news is, you don’t have to change everything at the same time. In fact, the trick to healthy living is making small changes—taking more steps each day,1 adding fruit to your cereal, having an extra glass of water, or saying no to that second helping of buttery mashed potatoes. One thing you can do right now to make your lifestyle healthier is to move more.



Benefits of Physical Activity
You know you need to exercise, but there are many excuses not to do it. You’re too busy, don’t know where to start, you’re not motivated or you’re afraid you’ll injure yourself. Maybe you think exercise has to be really hard or it isn’t good enough.

Whatever definition you have about what exercise is or isn’t, the bottom line is that exercise is movement. Whether it’s walking around the block or running a marathon, that movement is exercise and every time you move more than you normally do, it counts.


Healthy Weight Loss or Maintenance
Even if you opt for small changes, the benefits are still pretty amazing. For example, increasing your activity level can help you to reach and maintain a healthy weight. If you are currently overweight, small steps toward that goal can have an impact.

Environmental Crisis From Oil Spills

Environmental pollution is increasing with each passing year and inflicting grave and irreparable injury to the world. Environmental pollution is of different types namely air, water, soil, noise and light-weight. These cause damage to the living system. How pollution interacts with public health, environmental medicine and the environment has undergone dramatic change.

Recent oil spills in the Yellowstone River, Alaska tundra and Enbridge (Wisconsin) demonstrate how pollution can directly and indirectly impact man’s health environmental pollution was not a medical/public health issue nor was it discussed in clinical settings. Since the 1950s, environmental medicine has been discussed more frequently through a greater awareness in public health and preventive medicine; although today, there is now a focus on occupational medicine.

Environmental and occupational medicine are however more commonly viewed as an integrated subject, with emphasis given to industrial issues. Certainly, pollution problems have been recognized in the distant past but were more easily mitigated by nature due to the limited complexity of the pollutant, its degradability (e.g. biodegradable organics) and lower industrialization. Health-related effects from environmental pollution have been well known, but were not fully realized until highly notable events like the Donora (Pennsylvania) smog occurrence in 1948 resulting in later public health programs including in their training a discussion of environmental medicine.

There has been an increased awareness of how pollution is observed regarding its health impact and attitudes toward public health and environmental medicine. Damage from oil spills will not only influence public health but overall disease rates for years to come. As environmental pollution increases so will the importance of environmental medicine in managing its consequences.

Sustainable Development Goals

Times are not just difficult but also alarming for every sphere of our existence. At first glance, it might appear that the raging pandemic has temporarily paused climate action and initiatives related to other environmental issues. Sustainability, it appears, may have taken a back-seat too. However, with a decade left for the end of ‘Agenda 2030’, achieving sustainable development has become even more important.



A significant feature of the raging pandemic is that it has disrupted the hyper-interconnected world characterized by globalization. Supply chains are badly affected and global markets are under severe stress. Evidently, the virus has laid bare the vulnerabilities and risks of a globalized world order. In fact, it has put under scanner not just globalization but also the Sustainable Development Goals. Nevertheless, this could be a turning point for the international community to unlearn and revamp its basic conduct on global governance and make it more inclusive in nature. Besides, the pandemic has also thrown open an opportunity to give impetus to a glocalized framework of global governance to protect the ‘global commons’ in the light of the broader debate on sustainability.

This is where glocalization can fill the gap. Simply put, glocalization refers to the interpretation, representation and replication of the global elements at the local level.

The term, glocalization, is used quite frequently in business parlance but it has begun to gain momentum in cultural, social and political arenas too. Utilizing it appropriately in the environmental domain is the need of the hour.

The term, glocalization, is used quite frequently in business parlance but it has begun to gain momentum in cultural, social and political arenas too. Utilizing it appropriately in the environmental domain is the need of the hour.



Covid-19 has brought about the necessity of refining and revising globalization. This can be done by integrating glocal elements to achieve global good, be it sustainable development or climate action, by roping in local actors, such as subnational agencies, grassroots bodies, non-governmental organizations and other relevant non-State actors in the discussion on sustainability. Localizing economies would provide leverage to the development targets of those like India. This can help attain the much-needed balance between ecological equity and economic growth. Additionally, it is hard to overlook the expertise and knowledge offered by local populations that are located at ground zero and are in tune with ground realities. This kind of resource efficiency could prove to be useful in operationalizing the potential glocal elements of global governance. Factors like accountability, transparency and trust-building among the State and non-State actors are also vital in this context.



Considering the changes in modern living, starting from working remotely to radically cutting down on carbon footprints, glocalization could turn out to be a viable alternative to globalization, thereby creating innovative pathways for sustainable development in the near future.

Written by : Ananya Kaushal

What it means when you find yourself detaching from society?

Do you constantly find yourself cutting off from people without any reason? The feeling that you don’t belong? A major reason for such thoughts is that you find it difficult to blend in with your friends and family. While such mindset is not something permanent, it can develop from a constant state of neglect and lack of affection.

It is not necessary that such state of mind arises in only those who are generally closed off by nature. There is a larger percentage of so-called ‘extroverts’ who also suffer with the same complexion.

While this situation generally arises from a change in friend circle, or after losing a loved one, breakup, or a change in surroundings. Some other reasons like depression, heavy medicines, illness or other social factors can also be an imminent variable.

Some people can also call it a ‘Retreat’, a means to detach from society in order to better focus on their upcoming projects, a major people comprising this class will consist of authors, artists, and such other people in need of peace and tranquility.

The case is not always same for teenagers and young adults. Retreating from society in an abrupt manner is major teller of mental illness, depression, as it is generally termed. While it is not uncurable, a major support is required from family and loved ones in most cases. Emotional support goes a long way in providing support and a feeling of togetherness.



This does not mean that a person who appears to be detached from the general colorful society is weak. That would be a gross understatement. Such people are generally in need of a closure with whatever is it that they have suffering with. No other person can help solve this condition other than the person who suffers from it. All others can-do is provide an understanding gesture and emotional support.

The best ways to deal with such a swing of emotion could be to try to talk to someone and share your thoughts. Other than that, going out for a walk or eating your favorite dish will help make you feel better! The one thing that is imperative through the whole process is that you will emerge Stronger. A better version of your own self. With a better view of your dreams and desires. The only quality required is to have faith and be kind to yourself.

Think of your future self 5 or 10 years from now and how thankful they would be to you that in spite of all the hardships thrown your way, you held on, that is all that is required.

Just hold on!

Written by: Ananya Kaushal

Benefits of Regular Exercise

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few.

Here are the fews ways regular exercise benefits your body and brain.

It can make you feel happier

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.

It can help with weight loss

Some studies have shown that inactivity is a major factor in weight gain and obesity.

To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.

Your body spends energy in three ways:

👉digesting food
👉exercising
👉maintaining body functions like your heartbeat and breathing
While dieting, a reduced calorie intake will lower your metabolic rate, which can delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weight.

It can help skin health

Your skin can be affected by the amount of oxidative stress in your body.

Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the cell damage caused by compounds known as free radicals. This can damage the structure of the cells and negatively impact your skin.

Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can actually increase your body’s production of natural antioxidants, which help protect cells.

“Good things come to those who sweat.”

Top 5 Food To Stop Hair Fall

1.COCONUT WATER:

Coconut water is an excellent source of antioxidants which help to prevent hair fall and repair the damage. It is an amazing hair care ingredient that helps nourish and condition your hair. It helps to deal with severe hair loss and also to boost hair growth. It is rich in essential vitamins and minerals like vitamin B and potassium, which helps keep your scalp and hair nourished and healthy.

TO PREVENT HAIR LOSS:

Drink 1 glass of tender coconut water everyday to stop hair fall.

2. BEETROOT:

Beetroots have always been considered as a superfood for hair. It is high in antioxidants, vitamin A, vitamin C, Calcium, Iron and Potassium. With all its minerals and nutrients, it enhances new hair growth, prevents premature balding and hair loss. BEETROOT allows for better blood circulation in the scalp and nourishes the hair follicles from within.

TO PREVENT HAIR LOSS:

Drink 1 glass of beetroot juice every day or eat atleast 1 beetroot as salad everyday.

3. EGG:

Eggs are power-packed with proteins, minerals and vitamin B complex that are essential hair nutrients. These nutrients, especially biotin and other B-complex vitamins, helps to curb hair loss by strengthening the roots of your hair. The nutrients also helps to stimulate new hair growth, adding volume and thickening your hair. The proteins helps to strengthen your hair while the fats helps to condition it and improving hair texture.

TO PREVENT HAIR LOSS:

Eat atleast 2 egg whites and 1 whole boiled egg everyday.

4. SPINACH:

Spinach is rich in vitamins like K, A, C, B2, B6, B1, E, manganese, Zinc, Iron and Omega-3 fatty acids. These nutrients help nourish your scalp and hair, ensuring healthy hair growth. The green leafy vegetable has a high nutritional content and is extremely rich in antioxidants which helps avoid hair damage and boosts scalp health.

TO PREVENT HAIR LOSS:

You can have spinach smoothie every day or can apply spinach mask on hair 2-3 times in a week or can add spinach in your everyday diet or meal.

5. WALNUT:

Walnuts are known as hair food, because they contain omega-3 fatty acids and nutrients essential for healthy, long and lustrous hair. They also contain biotin, vitamin E, protein,and magnesium that strengthen the hair follicles and maintain scalp health.

TO PREVENT HAIR LOSS:

You can either eat 3-4 walnut pieces raw or soak them in water overnight and have them.