Wellness

Men’s Nutritional Deficiencies: Unveiling the Hidden Gaps

Maintaining a balanced and nutritious diet is essential for overall well-being, and men are no exception. However, due to various factors like hectic schedules, poor dietary choices, and lifestyle habits, men often fall victim to nutritional deficiencies. Dhanush Kumar explores the most common nutritional deficiencies that men encounter, their potential health impacts, and strategies to combat them for a healthier and more fulfilling life.

Iron Deficiency

Iron, an essential mineral, plays a crucial role in the production of red blood cells and oxygen transport throughout the body. Iron deficiency affects men too, though it is more prevalent among women. The lack of iron can lead to fatigue, weakness, and decreased cognitive function. Encouraging iron-rich foods such as lean red meat, spinach, lentils, and cereals can help combat this deficiency.

Vitamin D Deficiency

Vitamin D, often referred to as the ‘sunshine vitamin’ is synthesized in the body when the skin is exposed to sunlight. However, due to modern sedentary lifestyles and limited sun exposure, many men suffer from inadequate levels of Vitamin D. This deficiency has been associated with decreased bone health, increased risk of certain cancers, and weakened immune function. Including Vitamin D-rich foods such as fatty fish, and dairy products, and spending time outdoors can help address this deficiency.

Vitamin B12 Deficiency

Vitamin B12 is vital for nerve function, red blood cell production, and maintaining cognitive health. Symptoms of deficiency include fatigue, memory loss, and numbness or tingling in the extremities. Incorporating foods like lean meats, fish, eggs, and plant-based alternatives can help address this nutritional gap.

Magnesium Deficiency

Magnesium, an essential mineral involved in over 300 biochemical reactions in the body, is crucial for muscle function, energy production, and maintaining heart health. Men who engage in intense physical activity, experience high-stress levels, or consume excessive alcohol are prone to magnesium deficiency. Inadequate magnesium levels can lead to muscle cramps, sleep disturbances, and an increased risk of cardiovascular issues. Incorporating food like nuts, seeds, and whole grains can help bridge this gap.

Omega-3 Fatty Acid Deficiency

Omega-3 fatty acids, particularly EPA and DHA, play a crucial role in brain health, heart function, and reducing inflammation. Men with a low intake of fatty fish, nuts, and seeds often have insufficient omega-3 levels. This deficiency has been linked to an increased risk of cardiovascular diseases, cognitive decline, and mood disorders. Incorporating fatty fish like salmon, flaxseeds, chia seeds, and walnuts into the diet can help replenish omega-3 levels.

Conclusion

Prioritizing proper nutrition is vital for men to lead healthy and fulfilling lives. By recognizing the common nutritional deficiencies men face and making conscious efforts to address them, individuals can unlock their full potential and enjoy improved energy levels, mental clarity, and overall well-being.

July 21, 2023

#Health

Morning Rituals Win the Morning Win The Day

Modern lifestyles are often dominated by work, causing us to overlook essential routines that form the foundation of a healthy life. In the constant hustle whether driven by work pleasure or pressure we tend to neglect the growing importance of our well-being. As MANOGNA REDDY reminds us, taking control of our mornings is the first step toward a more balanced and fulfilling life. Enough of the hustle it’s time to prioritise yourself. Mornings offer the perfect opportunity to engage in rituals that energise and ground you for the day ahead. Begin your day with intention, and you’ll start to see meaningful and lasting changes. Do Not Snooze Waking up early grants you precious time to focus on personal health, wellness, and hygiene often the first things we sideline on a busy day. Hitting the snooze button may offer a few extra minutes of rest, but it often steals away time, leaving behind guilt and a rushed start. Embracing an early start not only adds structure to your day but also brings a sense of clarity and control that sets the tone for everything that follows. Hydrate Begin your day with a hot glass of water. This as a practice flushes out toxins from our body and helps aid digestion. You may also add lemon, ginger, or tulsi leaves depending on what suits your body best. Hydrating first thing in the morning awakens your internal system and gives a fresh kickstart to your metabolism. Exercise Give your body the movement it deserves. You don’t need a full gym session just 10 to 20 minutes of stretching, yoga, or a brisk walk can work wonders. Exercise not only strengthens your muscles but also refreshes your mind and uplifts your mood. It also helps you stay disciplined and keeps laziness at bay throughout

Wellness

Ayurveda Silence and Stars: A Journey Back to Self at Santani

They say just five minutes in nature can start healing your body. At SANTANI WELLNESS Resort, Kandy, it takes even less. Tucked away in the lush hills of Sri Lanka, four hours from Colombo, this isn’t just a resort it’s a sanctuary where modern stress is gently undone by ancient wisdom. When I was invited to review Santani, I was simply expecting a luxurious break. What I received was a transformation of body, mind, and rhythm. Join SINDURI VUPPALA on her journey into one of the world’s most conscious wellness destinations. When the invitation arrived in my inbox to review Santani Wellness Resort, I paused. The name itself intrigued me. Santani a Sanskrit word meaning “in harmony with” immediately hinted at something deeper than just another luxury spa retreat. As a journalist constantly on the move, my mind cluttered with deadlines and devices, the promise of “balance” sounded too good to be true. I needed it more than I realised. Getting to Santani isn’t a spontaneous affair. It’s a four-hour drive from Colombo airport, winding through misty hills and sleepy villages. But every mile feels like a slow unravelling of the stress that city life knots into your body. As we drove up the final stretch, literally skimming the edge of a mountain range, I rolled down the window and inhaled deeply my first real breath in weeks. The view: endless, green, alive. I didn’t know it yet, but I was already beginning to heal. We were welcomed not with cold towels or champagne flutes, but with something far rarer genuine silence. No music. No chatter. Just the soft murmur of wind through the trees and the gentle bow of a staff member who led us directly to lunch. The chef greeted us personally. “Tell me what your body feels

Wellness

Rice as Medicine: Choosing the Right Grain for Your Health Needs

Rice isn’t just a staple food—it’s a healing grain that’s been part of Indian diets for centuries. Different varieties offer different nutrients and health benefits, making it possible to tailor your rice intake to combat specific diseases and nutritional deficiencies. Hashtag magazine tells you how different Indian rice types support various health conditions: 1. For Diabetes Best Rice: Black Rice, Brown Rice, Red Rice, Sona Masoori (semi-polished) Why? Tip: Avoid highly polished white rice. Pair with pulses or vegetables for a balanced meal. 2. For Heart Health Best Rice: Red Rice, Brown Rice, Matta (Kerala Red Rice) Why? Tip: Use these for regular meals instead of white rice to protect your heart long-term. 3. For Iron Deficiency / Anemia Best Rice: Black Rice, Red Rice, Bamboo Rice Why? Tip: Cook with jaggery or dark leafy greens for added iron absorption. 4. For Bone Strength & Joint Health Best Rice: Matta Rice, Bamboo Rice Why? Tip: Serve as a porridge (kanji) with ghee for enhanced benefits. 5. For Weight Management / Obesity Best Rice: Brown Rice, Sona Masoori, Red Rice Why? Tip: Try portion control with hand-pounded rice + salads and protein for effective weight loss. 6. For Digestive Health Best Rice: Gobindobhog, Indrayani, Kalajeera Rice (Baby Basmati) Why? Tip: Use these for curd rice or lightly spiced khichdi. 7. For Antioxidant Boost / Anti-Ageing Best Rice: Black Rice, Red Rice, Wild Rice (where available) Why? Tip: Great for beauty diets and detox routines. 8. For Pregnancy & Lactation Support Best Rice: Parboiled Rice, Gobindobhog, Kalajeera Rice Why? Tip: Make porridge with these during third trimester and postnatal period. 9. For Mental Well-Being & Sleep Best Rice: Kalajeera Rice, Indrayani Rice Why? Tip: Light evening meals using these rice types can aid better sleep and relaxation. 10. For Protein Deficiency (Supportive) Best Rice: Bamboo Rice, Brown Rice (paired with dals/legumes) Why? Tip: Always combine rice with dals or fermented foods for

Wellness

Increased Hair Fall in Summer and How to Control It

The sun is out and vacations are planned, but there’s one summer guest we never invite—excessive hair fall. If you’ve noticed more strands on your pillow, in the shower drain, or on your hairbrush during the hotter months, you’re not alone. Summer brings with it a slew of hair woes thanks to rising temperatures, increased sweating, and exposure to heat and humidity. The good news? It’s preventable and treatable with the right care, Hashtag magazine gives you a lowdown… Why Does Hair Fall Increase in Summer? 1. Sweaty Scalp and Oil Buildup:Excessive sweating clogs pores on the scalp, weakening hair roots and leading to hair fall. 2. UV Ray Exposure:The sun’s UV rays can damage the scalp, weaken the hair shaft, and cause dryness and brittleness. 3. Dehydration:Your hair needs moisture to stay healthy. If you’re not drinking enough water, your strands can turn weak and break easily. 4. Pool Chlorine and Salt Water:Frequent dips in the pool or sea? Chlorine and salt strip hair of its natural oils, leaving it dull and vulnerable to breakage. 5. Change in Diet and Routine:Holiday binging, skipping meals, irregular sleep patterns, or high stress levels can also cause hair to shed more. How to Control Hair Fall in Summer 1. Keep Your Scalp Clean and Sweat-Free 2. Hydrate Inside Out 3. Cover Up When Out in the Sun 4. Avoid Over-Styling and Heat Tools 5. Oil Massage Once a Week 6. Use a Hair Mask 7. Eat Hair-Loving Foods 8. Avoid Tight Hairstyles 9. Use Satin Pillowcases When to Seek Help If your hair fall is sudden, or excessive, or you notice bald spots or thinning, it’s wise to consult a dermatologist or trichologist. Summer hair fall is common, but sometimes it could be masking underlying issues like hormonal imbalance, thyroid problems, or