Latest news with #NikitaBardia
Hindustan Times
3 days ago
- Health
- Hindustan Times
Health coach shares 8 morning superfoods to eat on empty stomach for better gut health and hormone balance
What we eat and do first thing in the morning can set the tone for the entire day. Some foods offer maximum benefits only when consumed on an empty stomach. In an Instagram post shared on July 23, health coach Nikita Bardia highlighted how adopting healthy morning eating habits can enhance digestion, improve gut health, and support hormonal balance. Also read | Morning superfoods: Here's what to eat on an empty stomach Raw garlic helps in resetting gut health and boosting skin health.(Pexels) 'What you eat first thing in the morning can either heal your gut or stress it out. Most people unknowingly sabotage their health by having tea, biscuits, or random fruits on an empty stomach. Here's a smarter nutritionist-approved list that supports hormones, digestion, skin, and fat metabolism,' Nikita wrote. 1. 1 clove raw garlic with ½ tsp raw honey Anti-fungal, gut-resetting, supports liver detox. Helps clear skin and stubborn bloating. 2. Soaked black raisins (5–6), especially for women Rich in iron, helps reduce PMS fatigue and dark circles. Balances hormones and improves bowel movement. 3. Soaked 1 walnut or 2 almonds (not together) Great for bile flow, brain clarity, and inflammation. Almonds for skin + gut lining, walnuts for omega-3s. Also read | Dietitian reveals 5 best foods and drinks to have on an empty stomach and why: Soaked almonds to amla juice 4. Jeera and cinnamon warm water Balances insulin, supports hormonal health. Especially great for PCOS, sugar cravings, and belly fat. 5. Fresh buttermilk with hing and curry leaves Soothes acidity, nourishes gut lining, and calms inflammation. Only 2–3 tbsp if you're new to this. 6. Coconut water with 2 soaked sabja seeds (early morning only) Natural electrolyte + anti-inflammatory, great for humid weather or tired mornings. 7. 1 soaked fig (anjeer) or 2 soaked munakka Helps relieve sluggish bowels, improves iron levels, and keeps skin glowing. Avoid if prone to candida. 8. Gond katira (natural edible gum) soaked overnight in water, just ½ tsp A lesser-known gem for cooling the body, balancing heat-based acne, and promoting hydration. Also read | Should you eat fruits early in the morning on an empty stomach? Expert reveals why it's not a good idea Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
25-07-2025
- Health
- Hindustan Times
Health coach shares 9 preventive screenings that can catch problems faster in your 20s and 30s
Preventive health tests become increasingly important with age, helping detect potential health issues early. Among them, blood tests play a vital role in identifying underlying conditions, enabling timely intervention and treatment. In an Instagram post shared on June 5, health coach Nikita Bardia shared a few tests that are important to understand our hormones, gut health and overall metabolism of the body. Also read | Think you need health screenings only when you're sick? Doctor busts 6 myths you should stop believing Health tests are important to understand our hormones, gut health and overall metabolism of the body. (Image by Freepik) 'Most Indian 20s and 30s get routine blood work that looks okay on paper. But what if I told you some of the most important tests for your hormones, gut, and metabolism are never even suggested,' she wrote. Here are the tests that she suggested. 1. Ferritin You can be iron-deficient even if your Hb is normal. Ferritin shows stored iron. Ideal: 40–100 ng/ml (especially for women). 2. Homocysteine Elevated levels = poor B12, folate, or inflammation. This test gives you an early sign of aging + cognitive issues. Also read | 5 essential health checkups every Indian mom needs 3. hsCRP (high sensitivity CRP) A direct measure of inflammation, often ignored in general checkups. If you have bloating, fatigue, autoimmune symptoms, test this! 4. Reverse T3 (for thyroid fatigue) If your TSH is 'normal' but you feel off, this test checks if your thyroid hormones are actually usable by your cells. 5. Vitamin D3 and ionised calcium combo Many Indian women have poor utilisation of D3, especially if vegetarian. This combo tells you if it's getting absorbed, not just present. 6. ApoB or Lp(a), beyond LDL These advanced lipid markers tell you your actual heart risk, not just cholesterol numbers. Especially important if you have a family history of heart disease. 7. Gut health panel or zonulin If you have skin issues, IBS, or mood swings, checking leaky gut or microbiome imbalance is underrated. 8. Fasting insulin Many people have early insulin resistance without being diabetic. This test helps with fat loss and energy management. Ideal fasting insulin: 2–8 uIU/mL 9. Serum magnesium Affects sleep, muscle function, cramps, cravings, PMS, anxiety. Magnesium deficiency is common in high-stress, vegetarian diets. Also read | 8 reasons why you should opt for prompt health check-ups without any delay Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
