The Hindu Business Line : Water for dry skin!

There are three main causes of dry skin: not drinking enough water, lack of essential fats in your diet; and/or you're not getting enough nutrients (vitamins and minerals) from your diet.

Tips for hydrated glowing skin:

Drink 1.5-2 litres water each day. Once you are thirsty you are already dehydrated. Tea, coffee and alcohol are dehydrating in nature and the caffeine in them prevents the body from using the nutrients in your food

Make sure you get your essential fats (omega 3) from oily fish (three times a week) and for vegetarians, flaxseed/linseed (1-2 tablespoons, ground, once a day)

Get your daily dose of omega 6 fatty acids from a handful of mixed nuts and 2 tablespoons of seeds every day.

Fresh fruits and vegetables are rich in antioxidants, which protect the skin from free radical damage. Include lots of vitamin C rich foods such as amla, guava, mango, jamun, cabbage, parsley, lettuce.

The vitamin biotin is crucial for healthy skin so eat more of brown rice, cracked wheat (dalia), green peas, lentils, oats, soyabeans, sunflower seeds and walnuts.

Minimise alcohol to reduce liver stress as toxins can come out through the skin if the liver is overworked.

Eat more fibre-rich foods (wholegrains, fruits and vegetables) to ensure regular bowel movements, as this helps eliminate toxins from the body which is important for smooth complexion.

Use sunscreen - SPF 15 or higher - to protect your skin from sun damage.

What is gluten and how does it affect us?

Krish D.

Gluten is a special type of protein that is commonly found in wheat, rye, oats and barley. Therefore, it is found in most types of cereals, naan, roti and bread. Grains that do not have gluten include rice, corn, buckwheat (kuttu), bajra, jowar, amaranth, and quinoa.

If you suffer from unexplained digestive problems, IBS-like symptoms, constant headaches, arthritis, itching etc, you may be gluten intolerant and may benefit from avoiding or minimising the gluten-containing grains. This is very different from celiac disease, which is an autoimmune disorder where the body's immune system attacks its own tissues. This immune reaction is triggered by gluten (mainly wheat, rye, barley) but a few people are also sensitive to oats. Gluten seems to damage their intestine lining, resulting in diarrhoea and malabsorption. Therefore they must avoid gluten at all costs.

To avoid developing intolerances, eat a varied diet and include different types of grains/foods into your diet daily. Rotate your foods to avoid the body's exposure to the same foods every day. This will also ensure that you get a whole array of nutrients from foods in your diet.

There is a lot of publicity on low-calorie diets and I was wondering if this was the right way to lose weight? Are they healthy?

Sara J.

Personally I am not a fan of low-calorie diet or calorie counting. For most people being on a low-calorie diet is like starving yourself, which takes out the enjoyment element from foods completely. It also has other side effects such as feeling tired all the time, losing hair, hormonal imbalance, dull listless skin and the list goes on.

I am sure they work and people do lose weight but it's a short-term result as people feel fed up; and once they start eating more, they pile back the weight on. This is very de-motivating for an individual and often leaves them feeling miserable. Plus, being on a yo-yo diet does not do the body any favours at all.

I have had numerous clients who have been on low-calorie weight loss plans and then suffered the consequences and come to me for advice.

Eating a healthy balanced diet and enjoying your food is the key to achieving your ideal weight and maintaining it.

For a sustaining weight-loss, focus on these principles:

Do not skip breakfast

Try and combine complex carbohydrate (for example, wholegrains) with protein and essential fats (oily fish, seeds, nuts)

Eat little and often (for some people three meals are enough if you can maintain your energy levels throughout the day)

Focus on nutrient-dense, rather than on calorie-dense, foods

Keep your body hydrated (water, vegetable juices, whole fruits and vegetables, fruit, teas)

Keep an eye on your portion sizes (a quick guide will be the size of your palm for the foods containing carbs or protein)

Exercise regularly. Did you know that exercise heals and releases the mood-enhancing hormones called endomorphins in your body and make you feel "happy".

meghna@nutrinirvana.com