Healthwatch by Shyft

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Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

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Nutrition

Salt is an important part of our diet because it’s our main source of sodium, a mineral necessary for our body, but like carbs, they can be both friend and foe. So what does sodium do for the body? How much salt is too much per day? Which high-sodium foods should you avoid? We’ve done the research to provide all the answers. By the end of this guide, the fourth of our Foundations of Food series, we will unpack everything about salt - you’ll have a clearer understanding of what sodium is, and how to incorporate it into your diet in a way that benefits your health. What is salt and why do you need it? Salt is the most common way we consume sodium in our diet, so much so that ‘salt’ and ‘sodium’ are terms that are used interchangeably. Sodium is a vital mineral that plays a key role in several bodily functions, including: Fluid Balance: It helps maintain the right balance of fluids inside and outside cells, ensuring proper hydration and maintaining your blood pressure. Nerve Function: Sodium is crucial for transmitting nerve impulses and regulating muscle contractions, including those in the heart. pH Balance: It keeps the body's pH levels in check by controlling the levels of acids and bases in the blood. Nutrient Absorption: It's essential for the absorption of nutrients like glucose and amino acids in the intestines. Sources of salt in our diet Historically, salt is used to preserve food because it helps prevent bacterial growth, which leads to food getting spoiled. Today, however, salt is practically in all of our foods. Sodium naturally occurs in many foods, including fruits, vegetables, dairy products, and meat, but it’s especially common in high doses in processed foods like bread, cured meats, condiments, and even sweets, where it’s used to add flavor. Types of salt & their health differences When it comes to salt, most people think of standard table salt, but there are several different types of salt, each with its unique health benefits and differences. Table Salt: This is the most common type of salt - and it’s usually fortified with iodine, a nutrient that is important for thyroid health. However, table salt is also highly processed which strips it of beneficial trace minerals found in less-processed salts. It also contains additives, such as anti-caking agents. While they are generally deemed safe, some people may be sensitive to them. Sea Salt: It contains trace minerals, such as magnesium, potassium, and calcium, that are not found in table salt. However, the mineral content of sea salt can vary depending on where it is harvested, so it is not always a reliable source of these nutrients. Himalayan Pink Salt: Himalayan pink salt is less processed than table salt, has a high mineral content, and does not contain additives. Some people believe that Himalayan pink salt is healthier than table salt but no scientific evidence supports this claim. Kosher Salt: Kosher salt is free of additives but lacks the iodine often found in table salt. It is less dense, so a teaspoon of kosher salt contains less sodium. However, its low density makes it easy to overuse, leading to excessive sodium intake. How salt impacts your health Salt is an essential mineral that the body needs to function properly. However, consuming too much or too little salt can have negative effects on your health. Too much salt in your diet can lead to: High Blood Pressure, is a major risk factor for heart disease, stroke, and kidney problems. This occurs because salt causes the body to retain water, increasing the volume of blood and putting extra strain on the heart and blood vessels. Kidney Issues. The kidneys play a vital role in regulating sodium levels in the body. When salt levels are too high, the kidneys have to work harder to excrete excess sodium, which can lead to kidney damage over time. More fluid retention, causes bloating, weight gain, and swollen ankles. This can be particularly problematic for individuals with heart or kidney issues. While everyone benefits from cutting down salt, certain groups are at higher risk of complications: People with High Blood Pressure or Kidney disease: Excessive sodium raises blood pressure, which is a risk factor for heart health and stroke. The kidneys process sodium, so people with chronic kidney disease are more susceptible to the negative effects of high sodium intake. People with Heart Disease: High sodium intake can exacerbate heart disease by increasing blood pressure and fluid retention, which can lead to complications like heart failure and stroke. Pregnant women: Excess sodium during pregnancy increases the odds of high blood pressure and preeclampsia, harming both mother and baby. Lowering sodium intake promotes a healthy pregnancy. Older Adults: They face a higher likelihood of high blood pressure and other health issues that worsen with high sodium intake. Reducing sodium helps maintain overall health and lowers age-related health risks. On the other hand, too little salt can also impact your health. Low sodium levels in your body can lead to a condition called hyponatremia. This is usually caused by an excess of water in your body which dilutes your body’s sodium levels. You might notice this happening when you exercise on a hot day or go for a long run. Both water and sodium are lost through sweating, but if you’re only drinking water to replenish yourself, your sodium levels might get too diluted - causing mild to moderate symptoms like muscle cramps, headaches, and fatigue. In severe cases, it can lead to mental confusion and seizures. Hyponatremia can also be caused if you have an underlying medical condition (such as liver or kidney disease), taking certain medications or diuretics, or binge drinking. How much salt should you have per day? The recommended daily intake of sodium varies depending on age, sex, and overall health. According to the National Institute of Nutrition (NIN) in India, the intake of salt should not be more than 6g per day (one teaspoon). Consuming more than 8g of salt per day heightens the risk of hypertension and other health problems.  How to reduce salt/sodium intake Most of us consume much more salt than we should - mostly because of our diet. Research shows that salt consumption varies from under 5g to 30g of salt per day in different states with around 40% of the population consuming approximately 10g of salt in a day - which is well above the recommended intake. It’s important to be mindful of our choices to reduce sodium intake, learn more about sources of sodium in our diet, and choose lower-sodium options whenever possible. Here are some tips for reducing sodium intake: Choose fresh, whole foods: Fresh fruits, vegetables, and unprocessed meats tend to be lower in sodium than processed foods. Read nutrition labels: Check the nutrition labels on packaged foods to determine the sodium content. Look for foods that are labeled "low sodium" or "sodium-free." Limit processed foods: Processed foods, such as canned soups, frozen dinners, and packaged snacks, tend to be high in sodium. Limiting these foods can help reduce sodium intake. Use salt sparingly: Use salt sparingly when cooking and avoid adding salt to foods at the table. Be mindful of condiments and sauces: Many condiments and sauces, such as ketchup, soy sauce, and salad dressings, are high in sodium. Choose lower-sodium options or use them sparingly. Choose lower-sodium options: Look for lower-sodium versions of foods, such as reduced-sodium canned soups and low-sodium bread. Cook at home: Cooking at home allows you to control the amount of sodium in your meals. Use herbs and spices: Use herbs and spices to add flavor to foods instead of sodium-based products. Common questions about salt answered Is salt healthy or unhealthy?Salt is a necessary mineral for bodily functions, but excessive intake can lead to health issues such as high blood pressure. It's important to consume salt in moderation and opt for less processed varieties when possible. Which foods are high in sodium?Foods high in sodium include processed meats, canned soups, and fast food. Reading labels and choosing low-sodium options can help reduce your intake. Which high-sodium foods should I avoid?Processed foods like canned soups, chips, and processed meats tend to be high in sodium and should be limited. Opting for fresh or minimally processed foods is a healthier choice. Which salt is good for health in India?While Himalayan or sea salt is often marketed as healthier than table salt because of its mineral content, research shows that the trace amounts that are found in these salts are unlikely to have any significant health benefits. Regular table salt in India is fortified with iodine, an important element for thyroid health, and can help reduce anemia, which is especially common in Indian women. What is more important to consider is volume. Coarser salt like sea salt or Himalayan salt are likely to contain less sodium in 1 teaspoon than finely ground table salt, so it’s important to moderate the volume of salt you use in your cooking, depending on which type of salt you’re using. Does rinsing canned food reduce sodium?Rinsing canned foods under running water for a few minutes can reduce sodium levels by up to 41%. However, it's important to note that this method doesn't remove all sodium. How do you fix low sodium levels?Low sodium levels, known as hyponatremia, can be treated by addressing the underlying cause. In some cases, increasing sodium intake through diet or supplements may be necessary. Why do I crave salty food?Cravings for salty foods can be due to several factors such as dehydration, chronic stress, electrolyte imbalances, or simply habit. Listening to your body's cues and choosing healthier salty snacks like nuts or olives can help manage cravings. What salt is good for high blood pressure?Reducing sodium intake from all sources, including salt, is important for managing high blood pressure. Using alternatives like herbs, spices, or low-sodium blends can help flavor food without adding sodium. Does salt increase weight?Excessive salt intake can lead to water retention, causing temporary weight gain. However, long-term weight gain is not directly caused by salt but rather by overall calorie intake and lifestyle factors. Takeaway Sodium is an essential nutrient that plays a crucial role in various bodily functions. However, consuming too much sodium can seriously impact your health, putting you at risk of high blood pressure, heart disease, and kidney disease. It is important to be mindful of the sodium content in foods and to choose lower-sodium options whenever possible. By making small changes to your diet, you can reduce your sodium intake and improve your overall health.

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Diet

Whether it's for weight loss or addressing specific health concerns, following a healthy and balanced diet is essential for promoting good health and preventing chronic diseases.

How old is your body, really? How to improve BMR and metabolic age

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Editor's note: Last month, I tried one of those fancy weighing machines at my friend's house - which measure much more than just your weight - and was shocked to discover the reading - the machine told me my 'metabolic age' was over 40, when I was just in my early thirties! (Compare this to my friend - whose metabolic age turned out to be in her late twenties, despite being the same age as me.) Now, I've been hearing…

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The Dash Diet

The Dash Diet

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The Rainbow Diet: Weight Loss With Colour

The Rainbow Diet: Weight Loss With Colour

In recent years, there has been a growing interest in the connection between nutrition and weight loss. The idea of following a specific diet to lose weight is not new, but the Rainbow Diet takes a different approach, focusing on consuming a variety of colorful fruits and vegetables. This approach not only helps with weight loss but also promotes overall health and wellbeing. What is the Rainbow Diet? The Rainbow Diet is a simple concept that involves incorporating a variety…

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Beyond the Hype: Investigating New Health & Wellness Trends

Beyond the Hype: Investigating New Health & Wellness Trends

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Read articles based on health conditions

Fine-tune your search and read up-to-date and comprehensive articles based on your health condition.

Healthy Eating

Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for maintaining good health and preventing chronic diseases.

Salt: Everything you need to know in one place

Salt: Everything you need to know in one place

Salt is an important part of our diet because it’s our main source of sodium, a mineral necessary for our body, but like carbs, they can be both friend and foe. So what does sodium do for the body? How much salt is too much per day? Which high-sodium foods should you avoid? We’ve done the research to provide all the answers. By the end of this guide, the fourth of our Foundations of Food series, we will unpack everything…

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Protein: Everything You Need to Know in One Place

Protein: Everything You Need to Know in One Place

Just like fats and carbs, protein plays a starring role in every person’s nutrition journey. But amidst the ocean of diet tips and health hacks, proteins often get a mixed rep – glorified by some and misunderstood by others.  In this comprehensive guide, the third of our Foundations of Food series, we will unpack everything about protein - the difference between ‘complete’ and ‘incomplete’ proteins, how to up your protein intake (especially if you’re a vegetarian), and answering that age-old…

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Editor’s pick

Fats: Everything You Need to Know in One Place

Fats: Everything You Need to Know in One Place

Welcome to our Foundations of Food series – where you can get comprehensive, beginner-friendly guides to the foundations of nutrition, to help you make better, more informed choices about your health. Fats have often been considered the enemy of a healthy diet. But like carbs, they're often misunderstood. Not all fats are bad for you. In fact, healthy fats are an essential component of a well-balanced diet. In this comprehensive guide, the second of our Foundations of Food series, we will unpack…

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Carbs: Everything You Need to Know In One Place

Carbs: Everything You Need to Know In One Place

Welcome to our Foundations of Food series - where you can get comprehensive, beginner-friendly guides to the foundations of nutrition, to help you make better, more informed choices about your health. Carbs, or carbohydrates, are often the subject of debate in the world of nutrition - ranging from being called ‘essential’ to your diet to being labeled as ‘harmful’. There’s so much information out there to sift through that it often becomes hard to know what to believe. In this…

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Managing Holiday Weight Gain: Myths v/s Realities

Managing Holiday Weight Gain: Myths v/s Realities

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Featured articles on Nutrition

Check out our featured articles for a clear understanding of the latest nutrition trends and information. Empowering you to make informed choices that positively impact your health.

Common Allergies: A comprehensive overview of allergies

Allergies are one of the most common chronic conditions worldwide, affecting millions of people every year. Simply put, an allergy is an overreaction of the immune system to a substance that is normally harmless. While allergies can develop at any age, they typically start in childhood and may persist or even worsen as a person ages. In this blog post, we will provide a comprehensive overview of the most common allergies, their symptoms, causes, and treatments. 1. Seasonal Allergies Seasonal… Read more

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Common Allergies: A comprehensive overview of allergies

Common Allergies: A comprehensive overview of allergies

Allergies are one of the most common chronic conditions worldwide, affecting millions of people every year. Simply put, an allergy is an overreaction of the immune system to a substance that is normally harmless. While allergies can develop at any age, they typically start in childhood and may persist or even worsen as a person ages. In this blog post, we will provide a comprehensive overview of the most common allergies, their symptoms, causes, and treatments. 1. Seasonal Allergies Seasonal…

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Carbs: Everything You Need to Know In One Place

Welcome to our Foundations of Food series - where you can get comprehensive, beginner-friendly guides to the foundations of nutrition, to help you make better, more informed choices about your health. Carbs, or carbohydrates, are often the subject of debate in the world of nutrition - ranging from being called ‘essential’ to your diet to being labeled as ‘harmful’. There’s so much information out there to sift through that it often becomes hard to know what to believe. In this… Read more

Editor’s pick

Carbs: Everything You Need to Know In One Place

Carbs: Everything You Need to Know In One Place

Welcome to our Foundations of Food series - where you can get comprehensive, beginner-friendly guides to the foundations of nutrition, to help you make better, more informed choices about your health. Carbs, or carbohydrates, are often the subject of debate in the world of nutrition - ranging from being called ‘essential’ to your diet to being labeled as ‘harmful’. There’s so much information out there to sift through that it often becomes hard to know what to believe. In this…

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Fats: Everything You Need to Know in One Place

Welcome to our Foundations of Food series – where you can get comprehensive, beginner-friendly guides to the foundations of nutrition, to help you make better, more informed choices about your health. Fats have often been considered the enemy of a healthy diet. But like carbs, they're often misunderstood. Not all fats are bad for you. In fact, healthy fats are an essential component of a well-balanced diet. In this comprehensive guide, the second of our Foundations of Food series, we will unpack… Read more

Editor’s pick

Fats: Everything You Need to Know in One Place

Fats: Everything You Need to Know in One Place

Welcome to our Foundations of Food series – where you can get comprehensive, beginner-friendly guides to the foundations of nutrition, to help you make better, more informed choices about your health. Fats have often been considered the enemy of a healthy diet. But like carbs, they're often misunderstood. Not all fats are bad for you. In fact, healthy fats are an essential component of a well-balanced diet. In this comprehensive guide, the second of our Foundations of Food series, we will unpack…

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Protein: Everything You Need to Know in One Place

Just like fats and carbs, protein plays a starring role in every person’s nutrition journey. But amidst the ocean of diet tips and health hacks, proteins often get a mixed rep – glorified by some and misunderstood by others.  In this comprehensive guide, the third of our Foundations of Food series, we will unpack everything about protein - the difference between ‘complete’ and ‘incomplete’ proteins, how to up your protein intake (especially if you’re a vegetarian), and answering that age-old… Read more

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Protein: Everything You Need to Know in One Place

Protein: Everything You Need to Know in One Place

Just like fats and carbs, protein plays a starring role in every person’s nutrition journey. But amidst the ocean of diet tips and health hacks, proteins often get a mixed rep – glorified by some and misunderstood by others.  In this comprehensive guide, the third of our Foundations of Food series, we will unpack everything about protein - the difference between ‘complete’ and ‘incomplete’ proteins, how to up your protein intake (especially if you’re a vegetarian), and answering that age-old…

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Vitamins and Supplements

While it's best to get nutrients from food, some people may benefit from taking supplements to address specific deficiencies or health concerns. It's important to talk to a healthcare provider before starting any new supplements.

Crack the Code: Understanding Glycemic Index and Glycemic Load

Crack the Code: Understanding Glycemic Index and Glycemic Load

Have you ever felt tired and hungry after a meal, even though you ate a lot of food? Or have you experienced a sudden spike in your energy level followed by a crash? If so, it may be related to the glycemic index and glycemic load of the food you ate. In this blog, we will discuss the glycemic index and glycemic load, how they affect our bodies, and how we can use this information to make better food choices.…

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From Bacteria with Love: The Benefits of Mindful Eating for Gut Health

From Bacteria with Love: The Benefits of Mindful Eating for Gut Health

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Healthy Meal Planning: A Guide to Nourishing Your Body for the Week

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Fats That Are Good For You: Why You Need Them In Your Diet

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Seafood: The Ocean’s Superfood

Seafood: The Ocean’s Superfood

Seafood is a delicious and nutritious part of a healthy diet. With its unique blend of protein, healthy fats, and essential vitamins and minerals, it's no wonder why seafood is a favourite among health enthusiasts. In this blog post, we will dive into the many benefits of seafood and explore why it should be a staple in your diet. Benefits of Eating Seafood Seafood is a nutrient-dense food that can provide numerous health benefits. Here are just a few of…

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28 Jul 2023

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Preventing Calcium Deficiency: Tips for a Healthy You

Preventing Calcium Deficiency: Tips for a Healthy You

Calcium is one of the most essential minerals that our body needs to function properly. It plays a crucial role in maintaining strong bones and teeth, healthy muscles, and proper nerve function. Unfortunately, calcium deficiency is quite common in India, and it can lead to several health issues such as osteoporosis, weak bones, and teeth, muscle cramps, and even heart problems. In this blog, we will explore the importance of calcium for Indians and how to not be deficient in…

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Allergies

Food allergies can be life-threatening, and it's important to identify and avoid trigger foods. Food intolerances can also cause uncomfortable symptoms, and working with a healthcare provider can help identify and manage these sensitivities.

Lactose Intolerance

Lactose Intolerance

Is it common for you to experience bad gas, bloating, diarrhoea, and stomach cramps after eating cheese or consuming a glass of milk? If so, you may be lactose intolerant. The manifestations of this condition may be embarrassing and put you into tough situations. However, with proper precaution and care you can save yourself from being caught with an egg on your face. The science behind it.. The sugar found in milk is called lactose. Lactase is an enzyme, made…

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15 Aug 2023

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Understanding Egg Allergy in Kids

Understanding Egg Allergy in Kids

Who doesn’t love eggs? Sunny side up, Omelettes, boiled eggs, and eggs benedict make up for the perfect breakfast. Almost all nutritional advice starts with eggs for breakfast. Many of our favourite things to eat like cakes and muffins may contain eggs. But have you often noticed your child developing rashes or a runny nose after an egg-based meal? For kids, eggs are a common allergen. While finding out your child has an allergy to a common food item can…

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26 May 2023

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Common Allergies: A comprehensive overview of allergies

Common Allergies: A comprehensive overview of allergies

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4 minutes

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11 Apr 2023

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Understanding Latex Allergy

Understanding Latex Allergy

Have you ever felt the sensation of itching or burning as soon as you come into contact with rubber gloves? Does your throat begin to close up when you try to blow air into a balloon? Can a simple stethoscope check make your heartbeat regular and bring on a bout of nausea? If you have experienced any of these issues you may be allergic to latex. Latex is a common constituent of several medical and consumer items such as bath…

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06 Apr 2023

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Living With a Peanut Allergy

Living With a Peanut Allergy

Being allergic to peanuts is one of the most frequent causes of life-threatening allergic reactions. Those who are allergic to peanuts may have a severe reaction to even the smallest untraceable amounts of peanuts(anaphylaxis). Child peanut allergies have been on the rise. If you or your child is suffering from peanut allergies and you are trying to incorporate changes to make your life easier then this guide is for you! If you are allergic to peanuts then you have an…

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06 Apr 2023

Wheat Allergy

Wheat Allergy

Have you ever felt a stomach ache coming on when you eat bread? Do you notice rashes on your body after you enjoy pasta? Are hives a common occurrence after you’ve consumed your morning cereals? If these situations seem familiar, you might be allergic to wheat. Wheat allergy is among the most prevalent types of allergic reactions, affecting millions of people across the globe. Eliminating wheat from your diet may seem like a small feat to others but it is…

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Digestive Health

A healthy digestive system is essential for nutrient absorption and overall health. Eating a balanced diet, staying hydrated, and getting enough fiber can help promote digestive health.

From Bloating to Brain Fog: The Many Dangers of Gut Imbalances

From Bloating to Brain Fog: The Many Dangers of Gut Imbalances

Are you tired of feeling bloated, sluggish, and just generally ‘off’? It could be your gut. Hey there! You might not know it, but your gut health is super important for your overall well-being. It's like a little ecosystem in your belly, with trillions of tiny creatures living in it. When these creatures get out of balance, it can cause all sorts of problems, like tummy troubles, inflammation, and even mental health issues. But don't worry, we've got you covered!…

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Breathe Easy: How Your Gut Health Can Help Prevent Asthma and Allergies

Breathe Easy: How Your Gut Health Can Help Prevent Asthma and Allergies

Are you tired of constantly sneezing and coughing due to allergies or asthma? Have you ever considered that the solution might be in your gut? That's right, the health of your gut can play a significant role in the development and management of allergies and asthma. Studies have shown that the human gut is home to trillions of microorganisms, collectively known as the gut microbiota. This gut microbiota plays a crucial role in maintaining overall health, including immune function. However,…

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28 Jul 2023

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Autoimmunity and Your Gut: What You Need to Know

Autoimmunity and Your Gut: What You Need to Know

Did you know that the health of your gut can affect the health of your entire body, including your immune system? It's true! Your gut is home to trillions of bacteria, which play a critical role in regulating your immune system and protecting you from disease. But when your gut health is compromised, it can lead to a host of health problems, including autoimmune diseases. Autoimmune diseases occur when your immune system attacks healthy cells in your body. There are…

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23 Jul 2023

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The Gut Health-Disrupting Side Effects of Antibiotics You Need to Know

The Gut Health-Disrupting Side Effects of Antibiotics You Need to Know

Antibiotics: the life-saving wonder drugs that can also wreak havoc on your gut health. Antibiotics are one of the most revolutionary discoveries of modern medicine. They have saved countless lives by fighting off deadly bacterial infections. However, despite their life-saving abilities, antibiotics can have some unintended consequences on our gut health. The gut microbiome is a vast collection of microorganisms that reside in our digestive system, consisting of trillions of bacteria, fungi, viruses, and other microorganisms. These microorganisms play a…

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3 minutes

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06 Apr 2023

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Skin and Hair

What you eat can have an impact on the health of your skin and hair. Eating a diet rich in vitamins, minerals, and antioxidants can help keep your skin and hair looking healthy and vibrant.

Is Sunlight Important for your Health?

Is Sunlight Important for your Health?

As the morning light tip-toes its way into our office space, we, at the editorial team of Shyft can’t help but wonder about this marvel that is — sunlight. Not only does it give us warmth and light, but it also provides us with essential nutrients that we need to survive. In this article, we’ll explore the reasons why sunlight is so important for humans, and what happens when we don’t get enough of it. Importance of Sunlight for Physical…

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3 minutes

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27 Apr 2023

Skin health and gut health – the not-so-obvious correlation

Skin health and gut health – the not-so-obvious correlation

We often consider topical treatments like cleansers, toners, and moisturisers when maintaining healthy skin. But did you know - what goes in your gut can significantly impact your skin's health? That's right! The gut-skin connection is accurate, and it's time to start paying attention to it. Why does gut health matter for healthy skin? The gut and the skin are both organs of elimination. It’s essential to understand if your gut is healthy or not. When one isn't functioning correctly,…

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17 Apr 2023

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