Dear Reader,

The latest ICMR dietary guidelines recommend that people avoid consuming a high level of protein, especially protein supplements. It is best to fulfil one’s daily protein requirements through dietary sources. 

Dietary proteins come from both plant and animal sources. Animal proteins, such as those found in meat, poultry, fish, eggs, and milk, contain all twenty amino acids, including the nine essential amino acids (EAAs) necessary for new protein synthesis in the body. 

Plant-based sources like lentils, green gram, horse gram, black gram, chickpeas, kidney beans, cowpeas, soybeans, and green peas are also rich in proteins. 

Nuts and seeds, including almonds, pistachios, cashews, walnuts, hazelnuts, chia seeds, pumpkin seeds, flax seeds, and sesame seeds, provide significant protein as well.

You may consider the following options for snacking:

• Mixed nuts
• Roasted gram
• Roasted gram flour
• Sprouted moong and gram
• Cottage cheese or tofu added to soups and salads
• Eggs 
• Dal Snacks (made of different pulses) 

Please note that a balanced diet consisting of adequate protein, carbohydrates and healthy fats is important for muscle building. Hope this helps.

Dear Reader,

Mumbai rains are a sight to behold, but they bring challenges for commuters. Hair loss, frizz, and breakage during this season can stem from various factors.

To address hair loss during the monsoon season in India, try to follow these steps:

1. Keep Hair Dry: Avoid stepping out with wet hair. Use a soft towel to dry your hair gently and prevent frizz and breakage. Carry an umbrella to avoid getting your hair wet in the rain.
2. Use Mild Shampoo and Conditioner: Choose products suitable for your hair type. A mild shampoo and a hydrating conditioner can help manage frizz.
3. Check on Dandruff: Dampness and humidity in monsoons offer a favourable environment for fungal growth. Consult a dermatologist if you observe dandruff or itching.
4. Avoid Heat Styling: Minimize the use of heat styling by straighteners and curlers. 
5.  Maintain a Healthy Diet: Eat a balanced diet rich in proteins, vitamins, and minerals. Include foods like eggs, nuts, leafy greens, and fish to nourish your hair. 
6. Stay Hydrated: Drink plenty of water to keep your hair and scalp hydrated from within. 
7. Use Anti-Frizz Products: Apply a serum or leave-in conditioner to manage frizz and add shine to your hair.
8. Avoid Tight Hairstyles: Refrain from tying your hair too tightly as it can cause breakage and stress on the roots. 

By following these tips, you can reduce hair loss and keep your hair healthy during the monsoon season. Even then, if you observe persistent hair fall, please consult a dermatologist for clinical evaluation and treatment. 

Hope this helps

Wish you good health.

Dear Reader,

Dengue is a viral infection spread by the bite of an infected Aedes mosquito. Dengue fever is not contagious and does not spread from person to person except in cases of pregnancy, where it can be transmitted to the developing baby from the infected mother. There is very little evidence of the spread of dengue fever by other routes. 

To answer your second question, how to know if you have dengue? My suggestion is to never try to self diagnose dengue or any other viral fever. With the given symptoms, you should consult a doctor immediately, they will advise you of necessary tests like the NS1 antigen test, IGG and IGM for diagnosing dengue. They may also advise other tests to rule out typhoid, malaria, chikungunya, etc. 

There are chances of life-threatening complications due to a drop in BP and platelet count in some people suffering from serious dengue infection. Therefore, it is very crucial to consult a doctor and follow their advice. 

Hydrate well, eat healthy, and rest well till you recover.

Wish you good health.

Dear Reader, 

“Popcorn brain” refers to the phenomenon of constant exposure to digital stimuli from devices like smartphones and computers. In this condition, your brain is so accustomed to rapid changes in focus that it struggles to maintain attention on a single task. As you’ve experienced, this can significantly impact work and daily life. 

Here are several strategies to help improve your focus:

1. Limit Screen Time: Set specific times to check your devices. Avoid using them during meals, before bed, and first thing in the morning.
2. Create a Routine: Establish a daily routine to provide structure. Allocate specific times for work, breaks, exercise, and leisure.
3. Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break (15-30 minutes). This helps maintain focus and prevents burnout.
4. Maintain a note of tasks and prioritise them. 
5. Practice Mindfulness: Engage in mindfulness exercises like deep breathing, or mindful walking to improve your ability to concentrate.
6. Regular Exercise: Incorporate physical activity into your routine. Even short walks can boost cognitive function.
7. Healthy Diet: Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Stay hydrated and avoid excessive caffeine and sugar.
8. Consistent Sleep Schedule: Aim for 7-8  hours of sleep each night. Go to bed and wake up at the same time daily.
9. Turn Off Notifications: Silence non-essential notifications on your devices.
10. Professional Support: There can be numerous reasons behind your complaint of difficulty concentrating. Following the steps I mentioned above can help you, but don’t hesitate to consult a psychiatrist if your problems persist. They can better guide you by understanding your problem in detail. 

Implementing these strategies may help mitigate the effects of “popcorn brain” and gradually restore your ability to focus. Start with small changes and gradually build up to more significant adjustments to avoid feeling overwhelmed.

Hope this helps

Wish you good health.