Vitamin B12, D, iron: Why deficiencies are rising and what you should do daily

 Fatigue that stays through the day. Hair fall that feels seasonal but never really stops. A constant sense of low energy that sleep does not fix. These are generally brushed aside as stress or a busy routine. But in many cases, the body is quietly running low on essentials, Vitamin B12, Vitamin D, and iron.

Across cities and small towns alike, more people are testing deficient than ever before. What is striking is that this is not limited to one age group or lifestyle. Office workers, students, homemakers, even those who believe they eat “well” are affected.

So, what changed? And more importantly, what can be done daily to fix it?

Why deficiencies are rising in everyday life

The modern routine looks efficient on the outside but is often nutritionally poor. Meals are rushed, sunlight is limited, and movement is minimal.

Dr Chirag Tandon explains it clearly, “Vitamin B12, Vitamin D, and Iron deficiencies are becoming increasingly prevalent across all age groups due to a modern way of life that has caused deficiencies in these nutrients. Lifestyles that are sedentary/indoor, intermittent eating habits and increased reliance on processed foods have been cited as several contributing factors.”

his shift is subtle. Breakfast gets skipped. Lunch is ordered. Dinner is late. Sun exposure is replaced by screen time. Over time, the body adapts, but at a cost.

Government-backed data supports this trend. A large national survey publihsed by the Journal of Nutritional Science found widespread micronutrient deficiencies across India.

The silent role these nutrients play

These deficiencies do not scream for attention at first. They whisper. Vitamin B12 supports nerve health and brain function. Vitamin D helps the body absorb calcium and keeps bones strong. Iron is essential for carrying oxygen in the blood. When levels drop, the effects build slowly.

“These nutrients support the production of energy, strength in bones, functioning of the brain and the overall immune system, and any deficiencies in these nutrients will lead to symptoms of fatigue, weakness, poor concentration, frequent infections, and, if untreated, even cause long-term health-related issues,” says Dr Tandon.

The body keeps adjusting until it cannot. That is when symptoms become visible, and often harder to reverse quickly.

Why even “healthy eaters” are falling short

There is a common belief that eating home-cooked food is enough. While it helps, it does not guarantee balance.

A vegetarian diet, for instance, may lack Vitamin B12. Limited sun exposure affects Vitamin D, even in sunny countries like India. Iron absorption can also be reduced due to poor food combinations or underlying gut issues.

Various studies have also highlighted anemia as a major concern, especially among women.

The gap is not just about what is eaten, but how and when it is eaten.

Small daily habits that make a real difference

Correcting deficiencies does not always begin with supplements. It starts with routine.

“Balanced nutrition focuses on being well-rounded in your daily food and drink intake by including the following food groups: green leafy vegetables, fruits, dairy, eggs, lentils, and nuts,” Dr Tandon notes.

He adds, “It is essential that you spend a minimum of 15-20 minutes outside in the sunlight each day to boost Vitamin D levels.”

Simple shifts can help:

• Eat meals at consistent times instead of skipping
• Add a protein source to every meal
• Pair iron-rich foods with Vitamin C for better absorption
• Step outdoors daily, even for a short walk

These are not drastic changes. But done consistently, they rebuild what the body has been missing.

Source: The Times of India

This is the worst protein in the world, according to a nutritionist specialising in weight loss

 Protein is an essential nutrient that has gained more prominence in recent times for its many healthy benefits, especially for muscle health. While there are many food sources and supplements that provide protein, not all of them should be trusted blindly. Some may do more harm than good.

Eric Berg, a chiropractor and nutrition expert who has a huge following on YouTube, shared in his recent Instagram post the worst protein in the world. “It is often marketed as healthy, but it’s actually not. Sometimes, what you’re led to believe is good for you can be the complete opposite.”

The most dangerous protein

Dr Berg shared that the textured vegetable protein, made from the “vegetable” known as soy, is marketed as a healthy alternative to the animal protein, but that is not the case.

Facts about soy protein

Eric Berg shared frightening facts about soy protein. He explained that defatted soy flour is made by removing the natural fat from soybeans using hexane, a chemical also found in gasoline.

Soy is a highly processed protein that is created during the production of soybean oil. It may contain small amounts of heavy metals like arsenic, cadmium, and lead.

“It’s thermo-mechanically restructured, which means high temperatures and machinery are used to restructure the product so that it mimics the texture of meal,” he added. Additionally, it also contains sodium hydroxide, which changes the pH, chemically altering the protein. There’s also the presence of hydrogen peroxide and titanium dioxide, which are used as bleaching agents.

Soy also comes in sponge-like chunks that are made to replace meat. These are rehydrated before cooking and are often prepared with added seed oil. “Artificial flavour and colour are added to mimic the taste and appearance of meat,” he explained. Moreover, the protein is dried at around 347 degrees Fahrenheit, so by the time you cook it, it’s been heated twice.

What makes it dangerous?

It’s the processing element that makes it devoid of nutrients. Additionally, residual hexane and other harmful chemicals can also be present in the final product.

However, not many know the true picture, as soy is often marketed as heart-healthy, even though it is nothing when compared to real animal proteins, which are packed with essential nutrients like iron and zinc.

Source: Moneycontrol

5 types of pain you should never ignore

 

Chest Pain That Spreads to the Jaw or Left Arm

Chest pain gets rationalised constantly, acidity, muscle pull, anxiety. But when the pain radiates to the jaw, left shoulder, or down the left arm, the heart is the first thing a doctor rules out, and for good reason. A 2022 analysis published in the Indian Heart Journal found that nearly 40% of first-time heart attack patients in urban India had dismissed their symptoms as gastric discomfort for at least 30 minutes before seeking care. That delay costs lives. The pain may not feel dramatic. It can arrive as pressure, heaviness, or a dull ache rather than the stabbing sensation most people expect. Sweating, nausea, and shortness of breath alongside chest pain are additional red flags. Women especially tend to present with atypical symptoms, jaw pain, fatigue, and upper back discomfort, without the classic left-side chest pressure. Do not wait for it to pass. Go to a hospital.

Sudden, Severe Headache Unlike Any You Have Had Before

Doctors call it the "thunderclap headache", a pain that reaches maximum intensity within seconds, often described by patients as the worst headache of their life. This is a medical emergency until proven otherwise. A subarachnoid haemorrhage, caused by bleeding around the brain, presents exactly this way. The headache may come with a stiff neck, sensitivity to light, or brief loss of consciousness. A study from AIIMS Delhi noted that patients with subarachnoid haemorrhage who reached emergency care within the first hour had significantly better neurological outcomes than those who waited. Migraines are common and debilitating, but they build gradually. A headache that arrives like a thunderclap, with no warning, is a different category of symptom entirely.

Abdominal Pain in the Lower Right Side

The appendix sits in the lower right quadrant of the abdomen and gives almost no warning before it becomes a crisis. Appendicitis typically begins as a dull ache around the navel that migrates to the lower right side over several hours, accompanied by fever, nausea, and loss of appetite. Pressing on that area and releasing quickly, a manoeuvre called rebound tenderness, causes a sharp spike in pain and is a classic clinical sign. A perforated appendix is a life-threatening emergency. The problem is that this pain is frequently mistaken for gas, constipation, or menstrual cramps, particularly in women. If lower right abdominal pain persists beyond a few hours and worsens with movement, it needs imaging, not a hot water bottle.

Kidney stones produce a different quality of abdominal and flank pain, sudden, colicky, and severe, often radiating from the back down to the groin. India has one of the highest rates of kidney stone recurrence in the world, with a recurrence rate estimated at around 50% within ten years according to data from the Urological Society of India. The pain from a stone passing through the ureter is among the most intense a human body produces. Blood in the urine alongside this pain confirms the diagnosis almost immediately.

Leg Pain With Swelling and Warmth

A deep vein thrombosis (DVT), a blood clot forming in the deep veins of the leg, is dangerous precisely because it mimics a muscle cramp or a pulled calf. The distinguishing features are swelling in one leg only, warmth to the touch, redness, and pain that worsens when you flex the foot upward. The real danger is that the clot can break loose and travel to the lungs, causing a pulmonary embolism. Risk factors in India include long-distance travel, prolonged bed rest after surgery, dehydration, and certain blood-clotting disorders more prevalent in South Asian populations. Anyone who has recently taken a long flight or been immobile for days and develops unilateral leg swelling needs a Doppler ultrasound, not a painkiller.

Back Pain Accompanied by Bladder or Bowel Changes

Lower back pain is almost universal. Most of it is mechanical, bad posture, weak core muscles, a disc under pressure. The version that demands immediate attention is back pain that arrives alongside loss of bladder or bowel control, or the inability to feel sensation in the inner thighs and groin. This cluster of symptoms points to cauda equina syndrome, a compression of the nerve roots at the base of the spinal cord. It is a surgical emergency. Delay beyond 24 to 48 hours of symptom onset can result in permanent paralysis or incontinence. Back pain that radiates down one leg in a sharp, electric pattern, sciatica, is painful but rarely an emergency. The moment bladder or bowel function is affected, the calculation changes entirely.

The body does not signal distress loudly every time. These five types of pain share one feature: they are easy to dismiss in the moment and catastrophic to ignore over time. Chest pain and headache get mistaken for stress. Abdominal pain gets chalked up to digestion. Leg pain gets walked off. Back pain gets managed with a hot compress. The organ that is actually under threat rarely announces itself by name. What it sends instead is a pattern, a combination of location, quality, and accompanying symptoms that, read together, points clearly to what needs urgent attention.

Source: Timeslife

The surprising effects of drinking water after eating bananas

 Understanding the Banana-Water Myth

Many people have been advised against drinking water right after consuming a banana, often hearing this caution from older generations. While it may seem like an old wives' tale, there could be some truth to it that warrants attention.

What Happens When You Drink Water After Bananas?

Let's explore the effects on your body when you hydrate immediately after eating a banana. Despite the lack of formal education, older family members often possess valuable insights regarding dietary practices.

Nutritional Benefits of Bananas

Bananas: A Nutritional Powerhouse

Bananas are often hailed as a superfruit due to their high fiber content, which aids digestion. They are rich in protein, healthy fats, magnesium, copper, carbohydrates, potassium, and vitamins C, A, and B6.

Health Risks of Drinking Water Post-Banana

What Happens If You Drink Water After Eating a Banana?

Consuming water right after a banana can lead to various stomach issues. The potassium in bananas, when mixed with water, may result in acidity, bloating, gas, and discomfort.

Best Practices for Hydration

When Is It Safe to Drink Water?

If you feel the need to drink water after a banana, it's advisable to wait at least 30 minutes. This allows your body to absorb the nutrients effectively.

The Right Way to Eat Bananas and Their Benefits

The potassium in bananas helps regulate stress hormones, while calcium supports bone health. Vitamins A and C are essential for maintaining healthy skin and eyesight. Starting your day with a banana is highly beneficial, especially when paired with nutritious foods like yogurt.

Source: Newspoint

3 silent heart attack warnings

 Heart disease remains one of the leading causes of death globally still, many do not realise is that it often begins quietly with small clues that our body gives off, long before a major event. In his latest Instagram post, cardiovascular research scientist Dr James DiNicolantonio explained, “Recognising these subtle, early signs can make a significant difference in preventing severe cardiovascular events.”

Here are the three early red-flags he emphasises and how you can respond to them -

Erectile dysfunction as a heart signal

Dr DiNicolantonio noteed that erectile dysfunction (ED) may serve as an early warning for cardiovascular trouble and cautioned, “About half of people with heart disease experience erectile dysfunction and it can precede heart disease by up to five years.” Since blood-flow issues in smaller arteries (such as penile arteries) often mirror what can be happening in coronary arteries, ED may reveal hidden cardiovascular risk. If you are experiencing ED, especially with no obvious lifestyle cause, discussing it with a clinician is wise.

Shortness of breath during mild activity

One often dismisses it as "getting out of shape" or "just tired" but Dr DiNicolantonio flags dyspnoea or shortness of breath with light exertion as another key sign and warned, “If climbing a few stairs or doing light exercise leaves you unusually winded, it’s a signal that your heart may be struggling.” Pay attention, whether you are parents juggling school runs or professionals managing long days or anyone who notices breathlessness on simple tasks. It may mean your heart is less efficient at pumping blood or your lungs are getting overburdened.

Swelling in feet, ankles or lower legs

Fluid retention in the lower limbs is easy to dismiss as new shoes are too tight or blame it on the long-haul flight but this symptom may hide something more serious. The expert revealed, “Swelling in the feet, ankles, or lower legs can indicate heart failure or kidney dysfunction. Fluid retention is a common but often overlooked symptom of cardiovascular issues.” If you notice persistent swelling (especially alongside breathlessness or fatigue), it is time to see a doctor. It could indicate your heart isn’t effectively pumping blood, causing fluid to pool.

Why these early signs matter

Medical research supports the idea that the heart sends whispers long before it crashes into a major event. For instance, a 2023 review from Harvard Health Publishing identified swelling, fatigue and breathlessness as early heart-failure signals. It is a general tendency for people to ignore heart failure symptoms and attribute them to just getting older but noticing these lesser-known symptoms and starting conversations early may lead to interventions (lifestyle, medical or both) that delay or prevent serious disease.

Heart disease is no longer just a condition of the “built-up bricks” of age. It can flick a light switch early, sometimes via unusual signs. Swelling in ankles, unexplained breathlessness or a shift in sexual health might be your body’s early alert. As Dr DiNicolantonio reminds us, acting when these signs appear can change the story. Wait for the crash? Or catch the whisper first. Tune in. Act early. Your heart will benefit.

Source: The Times of India

This is the best time to eat a banana

 Banana Health Benefits: Consuming bananas at the right time will give you energy, nutrition and many health benefits. Know what the experts say.

Banana Health Benefits: Fruits are an important part of our diet, but when it comes to easily available and healthy fruits, the name of banana comes first. People often ignore bananas considering them to be an ordinary fruit, whereas it is actually a fruit full of energy, nutrition and health benefits.

Dr. Bimal Chhajed explains that if banana is consumed at the right time, its benefits increase manifold and along with protecting the body from disease, it becomes a powerhouse of energy.

Eating banana on an empty stomach in the morning

• Eating banana after waking up in the morning gives instant energy to the body.
• Vitamin B6 and potassium present in it improve blood circulation.
• Banana improves digestion and reduces problems like constipation.

Eating a banana before a workout 

• For those who like to go to the gym or do yoga, banana is a great pre-workout snack.
• The carbohydrates and natural sugar found in it provide instant energy.
• Potassium keeps muscles strong and prevents cramps.
• Just one banana can keep you active throughout the session.

Can I eat after noon?

• Eating banana after lunch improves digestion.
• The fiber present in it helps in digesting food quickly.
• Banana removes toxins from the body and keeps the intestines healthy.
• It also provides relief from stomach irritation and acidity.

eating banana in the evening

• People often eat junk food when they feel hungry in the evening. In such a situation, banana is a great option.
• It provides mild energy and prevents unhealthy snacking.
• The natural sugar present in it satisfies the desire to eat sweets.
• Banana is also a good healthy combination with evening tea.

Other benefits of banana

• Keeps the heart healthy – Potassium controls blood pressure.
• Helpful in weight loss – Fiber does not let you feel hungry for a long time.
• Beneficial for skin and hair – Vitamin C and B6 gives glow to the skin and strengthens the hair.
• Improves mood – Tryptophan helps produce serotonin in the brain, which helps improve mood.

Source: Newspoint

Feeling sleepy every afternoon? Experts say this vitamin deficiency could be the reason

 Do you often feel drained, sleepy, or unusually weak by afternoon, even after a full night’s sleep? You’re not alone. Afternoon fatigue has become a common complaint in today’s fast-paced lifestyle. While it’s easy to blame work stress, age, or mental exhaustion, experts say the real cause could be a silent nutritional deficiency that many people overlook: vitamin D.

Sudden fatigue, sluggishness, and drowsiness after midday are increasingly affecting people of all age groups. Surprisingly, this happens even among those who sleep well, exercise regularly, and follow a balanced diet. Most people tend to ignore the issue, assuming it’s part of daily stress or workload. However, health experts warn that persistent afternoon fatigue may signal an underlying vitamin D deficiency.

How Vitamin D Impacts Energy Levels

According to Dr. Shovana Vaishnavi, vitamin D is not just essential for strong bones, it also plays a crucial role in maintaining the body’s energy levels. When vitamin D levels drop, the body’s cells fail to function efficiently, leading to sudden tiredness during the day. A healthy vitamin D range is considered to be between 20 and 50 ng/mL, yet a large section of the population falls well below this mark.

Why Vitamin D Deficiency Is So Common In India

Despite being a sun-rich country, vitamin D deficiency has emerged as a major health concern in India. Studies suggest that over 70 percent of people in urban areas suffer from low vitamin D levels. Key reasons include spending most of the day indoors, air pollution reducing UV exposure, and a growing habit of avoiding sunlight. Vitamin D is essential for the proper functioning of mitochondria, the body’s energy-producing units. When this process slows down, energy production drops, leading to fatigue.

How Vitamin D Deficiency Worsens Afternoon Fatigue

Vitamin D helps the body produce ATP, often called the body’s energy currency. When ATP production decreases, muscles and the brain are directly affected. Vitamin D also supports serotonin production, a neurotransmitter responsible for mood and energy balance. Naturally, cortisol levels dip in the afternoon, but with low vitamin D, the body struggles to adjust, resulting in sluggishness, sleepiness, and even inflammation-driven fatigue.

Role Of The Body’s Circadian Rhythm

According to the body’s internal clock, mild tiredness between 2 pm and 4 pm is normal. However, vitamin D deficiency can intensify this natural dip, making fatigue feel overwhelming. Vitamin D also influences sleep-wake cycles and melatonin balance, which further affects alertness levels during the day.

Source: ABP-Live