Health and Me

Supriya Ramesh

From PMS to Postpartum, Heart to Hormones: Why Fish Oil is the Ultimate Health Elixir for Every Woman at Every Stage

Credits: Canva

<span>Fish oil</span> is a star supplement loaded with omega-3 fatty acids like <span>EPA</span> and <span>DHA</span>. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

Fish oil plays a major role in promoting <span>heart health</span>. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

<span>Pregnancy</span>, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Post-menopause, <span>bone health</span> becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.

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Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.A Boost for the HeartFish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.Hormones, Menstrual Cycles and PMSWomen facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.Pregnancy, Postpartum and a Baby’s BrainThe benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.Bones, Joints and the Menopause YearsPost-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.Better Moods and Sharper MindsWomen are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.Your Skin Will Thank You TooDr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.Final Thoughts Before You Pop That CapsuleDr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.

from pms to postpartum, heart to hormones: why fish oil is the ultimate health elixir for every woman at every stage

Ishita Roy

Not Just Cigarettes, But Your Food Too Could Increase Your Chance Of Lung Cancer

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Eating More Ultra-Processed Foods Linked to 41% Higher Lung Cancer Risk, Study

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We already know that <span>ultraprocessed foods</span> are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, <span>lung cancer</span>.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung <span>cancer</span>, compared to those who eat the least, even when accounting for smoking and other known risk factors.

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking. 

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

<h4>What Does The Study Reveal About Food Choices and Lung Cancer Risk</h4>

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and <span>Nutrition</span> Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

<h4>Why Would Food Be Linked to Lung Cancer?</h4>

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures. 

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN. 

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

<h4>Smoking Isn’t the Only Risk Factor</h4>

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

<h4>What You Can Do: Eat More Whole Foods</h4>

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

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ultraprocessed food and lung cancer

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We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.What Are Ultraprocessed Foods?Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking. According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.These additives enhance taste, shelf-life, and appearance, but at what cost?What Does The Study Reveal About Food Choices and Lung Cancer RiskResearchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”Why Would Food Be Linked to Lung Cancer?Experts believe multiple mechanisms could be behind the link.“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures. The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN. “Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.Smoking Isn’t the Only Risk FactorLung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.What You Can Do: Eat More Whole FoodsThe takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

not just cigarettes, but you food too could increase your chance of lung cancer

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Anti-Allergy Diets: Dietician Reveals How To Naturally Build Immunity Through Nutrition

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Chia Seeds vs Sabja (Basil) Seeds: How They Differ in Health Benefits

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Allergies are more common than ever with nearly 6% of adults and children in the US have some form of food allergy, and that number continues to rise. Whether it’s a peanut reaction, seasonal sneezing, or unexplained flare-ups after certain meals, allergies are increasingly linked to the immune system’s overreaction. And here’s where it gets interesting, your diet might be the missing link—not just in managing symptoms, but in preventing them in the first place.

The mainstream response to allergies often begins and ends with antihistamines but according to certified dietitian Lavleen Kaur, healing starts from within, “Allergies—whether triggered by food, weather changes, or environmental factors—are signs of an overactive immune system. True healing begins from within. Building natural immunity through nutrition is a long-term, sustainable approach that not only helps prevent allergic flare-ups but also strengthens overall health.”

Expert dietician reveals how your food and lifestyle choices can shape your immune response—and how a few shifts could help you reduce allergic reactivity naturally.

Roughly 70% of your immune system lives in your gut. This isn’t just an interesting stat—it’s the reason nutrition plays such a central role in how your body handles allergens. A gut that’s inflamed, leaky, or dominated by bad bacteria is more likely to misfire, reacting to harmless proteins in food or the environment.

Kaur emphasizes the importance of nurturing this digestive-immune connection: “When the digestive system is strong, the immune system becomes less reactive. That’s why I often say, ‘Immunity begins at home’—not through expensive supplements, but through simple, consistent habits rooted in traditional wisdom.”

<h2>Start Your Day with Immunity-Boosting Rituals</h2>

Forget the hype around complicated health tonics. According to Kaur, the day should start with an old-school combination that’s surprisingly effective: one fig, two dates, and 3–4 black raisins, soaked overnight. “This combination is rich in iron, helps build stamina, and keeps oxygen flowing efficiently in the body,” she says.

Follow that up with probiotic-rich foods like curd, fermented kanji, or buttermilk. These naturally populate your gut with beneficial bacteria, improve digestion, and enhance immune balance.

Hydration is another non-negotiable. “Pale-yellow urine is a sign you’re well-hydrated,” says Kaur. She recommends rotating plain water with coconut water, herbal teas, and turmeric-ginger infusions—especially during allergy season, when respiratory health is easily compromised.

<h2>Eat with the Seasons, Not the Supermarket Shelf</h2>

There’s a reason your grandmother swore by seasonal eating. Fresh, in-season produce isn’t just better for the planet—it’s better for your immune system. Kaur urges people to “fill your plate with a rainbow of seasonal fruits and vegetables, especially those high in vitamin C like amla, guava, oranges, and bell peppers.”

Another group of nutrients to focus on? Quercetin and omega-3 fatty acids. Quercetin—a powerful antioxidant found in apples and onions—helps modulate the body’s histamine response, meaning fewer flare-ups. Omega-3s from flaxseeds, walnuts, and chia seeds work at the cellular level to reduce inflammation and balance immunity.

<h2>Gut Rituals that Support Allergy Relief</h2>

Beyond meals, Kaur recommends ancient digestive practices that keep the gut calm and efficient. After meals, chew a small amount of fennel seeds, cardamom, or clove with jaggery. This supports digestion and prevents the post-meal sluggishness that can signal immune stress.

At bedtime, her go-to ritual is a glass of warm turmeric milk. Turmeric is anti-inflammatory, and combining it with milk (or a plant-based alternative) enhances absorption. This simple step not only improves sleep but supports overnight cellular repair and immune regeneration.

What derails your immunity faster than pollen season? Ultra-processed foods. Refined sugar, deep-fried snacks, chemical additives, and preservative-laden packages are well-known immune suppressors. These foods also disrupt gut flora and increase inflammation, making your system more reactive.

Some people may benefit from limiting gluten or dairy, especially if allergies persist despite clean eating but Kaur cautions that elimination should always be done under guidance. “Removing a food group without support can lead to deficiencies. The goal is to reduce inflammation—not create new problems.”

<h2>Ancient Ayurvedic Ways To Relive Allergy</h2>

Modern medicine isn’t the only tool available for allergy relief. Kaur encourages integrating Ayurvedic practices like:

<ul><li>Udvartan (herbal dry massage) for detoxifying the skin</li><li>Nasya therapy (medicated nasal drops) for clearing the sinuses and balancing the mind</li><li>Shirodhara (streaming warm oil over the forehead) to regulate nervous system sensitivity</li></ul>

These therapies support the body's natural detox processes and promote systemic balance—especially helpful for those with chronic skin, respiratory, or seasonal allergies.

If you’re looking for a magic pill or a shortcut, nutrition-led immunity might disappoint you. But if you’re after something sustainable, preventive, and empowering, this approach could change your life.

Building a stronger immune system isn’t about perfection. It’s about consistency. Kaur puts it simply: “When the body is nurtured consistently through nutrition and lifestyle, it becomes less reactive, more resilient, and deeply aligned with nature.”

In a world overflowing with medications, allergy shots, and crisis responses, the anti-allergy diet offers a grounded, proactive path—one meal, one habit, one day at a time.

Allergies don’t have to control your life. By rethinking your plate, daily rituals, and how you support your gut, you can create an environment where your immune system works with you—not against you. Nutrition won’t replace your EpiPen, but it might help you reach for it less often and that’s worth chewing on.

<em>Lavleen Kaur is the Chief Dietitian &amp; Founder, Santushti Holistic Healthcare &amp; Diet Insight Nutrition Academy</em>

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Allergies are more common than ever with nearly 6% of adults and children in the US have some form of food allergy, and that number continues to rise. Whether it’s a peanut reaction, seasonal sneezing, or unexplained flare-ups after certain meals, allergies are increasingly linked to the immune system’s overreaction. And here’s where it gets interesting, your diet might be the missing link—not just in managing symptoms, but in preventing them in the first place.The mainstream response to allergies often begins and ends with antihistamines but according to certified dietitian Lavleen Kaur, healing starts from within, “Allergies—whether triggered by food, weather changes, or environmental factors—are signs of an overactive immune system. True healing begins from within. Building natural immunity through nutrition is a long-term, sustainable approach that not only helps prevent allergic flare-ups but also strengthens overall health.”Expert dietician reveals how your food and lifestyle choices can shape your immune response—and how a few shifts could help you reduce allergic reactivity naturally.Immune System Starts in the GutRoughly 70% of your immune system lives in your gut. This isn’t just an interesting stat—it’s the reason nutrition plays such a central role in how your body handles allergens. A gut that’s inflamed, leaky, or dominated by bad bacteria is more likely to misfire, reacting to harmless proteins in food or the environment.Kaur emphasizes the importance of nurturing this digestive-immune connection: “When the digestive system is strong, the immune system becomes less reactive. That’s why I often say, ‘Immunity begins at home’—not through expensive supplements, but through simple, consistent habits rooted in traditional wisdom.”Start Your Day with Immunity-Boosting RitualsForget the hype around complicated health tonics. According to Kaur, the day should start with an old-school combination that’s surprisingly effective: one fig, two dates, and 3–4 black raisins, soaked overnight. “This combination is rich in iron, helps build stamina, and keeps oxygen flowing efficiently in the body,” she says.Follow that up with probiotic-rich foods like curd, fermented kanji, or buttermilk. These naturally populate your gut with beneficial bacteria, improve digestion, and enhance immune balance.Hydration is another non-negotiable. “Pale-yellow urine is a sign you’re well-hydrated,” says Kaur. She recommends rotating plain water with coconut water, herbal teas, and turmeric-ginger infusions—especially during allergy season, when respiratory health is easily compromised.Eat with the Seasons, Not the Supermarket ShelfThere’s a reason your grandmother swore by seasonal eating. Fresh, in-season produce isn’t just better for the planet—it’s better for your immune system. Kaur urges people to “fill your plate with a rainbow of seasonal fruits and vegetables, especially those high in vitamin C like amla, guava, oranges, and bell peppers.”Another group of nutrients to focus on? Quercetin and omega-3 fatty acids. Quercetin—a powerful antioxidant found in apples and onions—helps modulate the body’s histamine response, meaning fewer flare-ups. Omega-3s from flaxseeds, walnuts, and chia seeds work at the cellular level to reduce inflammation and balance immunity.Gut Rituals that Support Allergy ReliefBeyond meals, Kaur recommends ancient digestive practices that keep the gut calm and efficient. After meals, chew a small amount of fennel seeds, cardamom, or clove with jaggery. This supports digestion and prevents the post-meal sluggishness that can signal immune stress.At bedtime, her go-to ritual is a glass of warm turmeric milk. Turmeric is anti-inflammatory, and combining it with milk (or a plant-based alternative) enhances absorption. This simple step not only improves sleep but supports overnight cellular repair and immune regeneration.Identify Your Real TriggersWhat derails your immunity faster than pollen season? Ultra-processed foods. Refined sugar, deep-fried snacks, chemical additives, and preservative-laden packages are well-known immune suppressors. These foods also disrupt gut flora and increase inflammation, making your system more reactive.Some people may benefit from limiting gluten or dairy, especially if allergies persist despite clean eating but Kaur cautions that elimination should always be done under guidance. “Removing a food group without support can lead to deficiencies. The goal is to reduce inflammation—not create new problems.”Ancient Ayurvedic Ways To Relive AllergyModern medicine isn’t the only tool available for allergy relief. Kaur encourages integrating Ayurvedic practices like:Udvartan (herbal dry massage) for detoxifying the skinNasya therapy (medicated nasal drops) for clearing the sinuses and balancing the mindShirodhara (streaming warm oil over the forehead) to regulate nervous system sensitivityThese therapies support the body's natural detox processes and promote systemic balance—especially helpful for those with chronic skin, respiratory, or seasonal allergies.If you’re looking for a magic pill or a shortcut, nutrition-led immunity might disappoint you. But if you’re after something sustainable, preventive, and empowering, this approach could change your life.Building a stronger immune system isn’t about perfection. It’s about consistency. Kaur puts it simply: “When the body is nurtured consistently through nutrition and lifestyle, it becomes less reactive, more resilient, and deeply aligned with nature.”In a world overflowing with medications, allergy shots, and crisis responses, the anti-allergy diet offers a grounded, proactive path—one meal, one habit, one day at a time.Allergies don’t have to control your life. By rethinking your plate, daily rituals, and how you support your gut, you can create an environment where your immune system works with you—not against you. Nutrition won’t replace your EpiPen, but it might help you reach for it less often and that’s worth chewing on.Lavleen Kaur is the Chief Dietitian & Founder, Santushti Holistic Healthcare & Diet Insight Nutrition Academy

anti-allergy diets: dietician reveals how to naturally build immunity through nutrition

Chia Seeds and Sabja Seeds (L-R), Credits: Canva

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<span>Chia seeds</span> and <span>sabja seeds</span> may look similar, but they offer very different health benefits. While both are packed with nutrients and easy to include in your daily diet, choosing the right one depends on your specific health needs, whether it is improving <span>digestion</span>, managing cholesterol, or boosting protein intake. 

Here is a closer look at how they compare and what each seed can do for your body.

They are a powerhouse of Omega-3 fatty acids, which play a crucial role in reducing inflammation and protecting your heart. That means if your diet is looking a little too oily or your cholesterol numbers are not looking good, chia can be a new good thing for your heart.

Chia seeds are a complete protein; they contain all nine essential amino acids your body cannot make on its own. That is rare in the plant world. Compared to <em>sabja </em>(basil) seeds, chia packs in more protein per serving, making it an ideal option for vegetarians or anyone looking to level up their protein intake without touching a protein bar that tastes like cardboard.

Chia seeds are also a great source of micronutrients--magnesium, copper, selenium. These nutrients do not just sound healthy; they help with blood sugar regulation and energy production and may even support <span>diabetes management</span>.

Sabja seeds (also known as basil seeds) are cooling by nature; they are your go-to during the sweaty summer months or when your gut is acting up.

Feeling bloated, constipated, or trapped in a never-ending acidity cycle? Sabja has your back. It is rich in <span>fibre</span>, which helps keep your digestion smooth, your tummy calm, and your gut bacteria dancing.

But do not dismiss sabja as just another seed. It is loaded with flavonoids and polyphenols, two antioxidant groups that fight inflammation and protect your skin. So if you are breaking out more than usual, sabja could help you cool down from the inside out.

And yes, it is especially loved in Ayurvedic traditions for helping with acne, skin irritation, and generally bringing a calming effect to the body. 

<h2>Chia vs Sabja</h2>Here is a quick reality check: they are both great, but for different reasons.

<ul><li>Chia has omega-3 fatty acids. </li><li>Chia has <span rel="noindex">complete protein</span>. </li><li>Chia has micronutrients (magnesium, selenium, etc.). </li></ul><h3>Sabja Seeds</h3>

<ul><li>Sabja offers digestive support (constipation, gas, acidity).</li><li>Sabja offers an antioxidant punch.</li><li>Sabja offers acne-fighting benefits.</li></ul>

<strong>Chia: </strong>Add it to smoothies, puddings, or overnight oats. Soak them in water or almond milk for at least 30 minutes to avoid the dreaded chia belly.

<strong>Sabja: </strong>Best soaked in water for 10-15 minutes. Use in lemon water, faloodas, rose milk, or just sip throughout the day as a cooling tonic.

<h2>Chia or sabja seeds: Which one is better?</h2>

You do not have to pick sides. Some days you will need the heart-helping, protein-rich punch of chia; other days, your body will crave the calm, gut-soothing embrace of sabja. Balance is key. Let chia handle your protein goals and sabja soothe your stressed skin and stomach. 

chia seeds

sabja seeds

omega 3

complete protein

digestion

antioxidants

Chia seeds and sabja seeds may look similar, but they offer very different health benefits. While both are packed with nutrients and easy to include in your daily diet, choosing the right one depends on your specific health needs, whether it is improving digestion, managing cholesterol, or boosting protein intake. Here is a closer look at how they compare and what each seed can do for your body.Chia SeedsThey are a powerhouse of Omega-3 fatty acids, which play a crucial role in reducing inflammation and protecting your heart. That means if your diet is looking a little too oily or your cholesterol numbers are not looking good, chia can be a new good thing for your heart.Chia seeds are a complete protein; they contain all nine essential amino acids your body cannot make on its own. That is rare in the plant world. Compared to sabja (basil) seeds, chia packs in more protein per serving, making it an ideal option for vegetarians or anyone looking to level up their protein intake without touching a protein bar that tastes like cardboard.Chia seeds are also a great source of micronutrients--magnesium, copper, selenium. These nutrients do not just sound healthy; they help with blood sugar regulation and energy production and may even support diabetes management.Sabja (Basil) SeedsSabja seeds (also known as basil seeds) are cooling by nature; they are your go-to during the sweaty summer months or when your gut is acting up.Feeling bloated, constipated, or trapped in a never-ending acidity cycle? Sabja has your back. It is rich in fibre, which helps keep your digestion smooth, your tummy calm, and your gut bacteria dancing.But do not dismiss sabja as just another seed. It is loaded with flavonoids and polyphenols, two antioxidant groups that fight inflammation and protect your skin. So if you are breaking out more than usual, sabja could help you cool down from the inside out.And yes, it is especially loved in Ayurvedic traditions for helping with acne, skin irritation, and generally bringing a calming effect to the body. Chia vs SabjaHere is a quick reality check: they are both great, but for different reasons.Chia SeedsChia has omega-3 fatty acids. Chia has complete protein. Chia has micronutrients (magnesium, selenium, etc.). Sabja SeedsSabja offers digestive support (constipation, gas, acidity).Sabja offers an antioxidant punch.Sabja offers acne-fighting benefits.How to Use Them Chia: Add it to smoothies, puddings, or overnight oats. Soak them in water or almond milk for at least 30 minutes to avoid the dreaded chia belly.Sabja: Best soaked in water for 10-15 minutes. Use in lemon water, faloodas, rose milk, or just sip throughout the day as a cooling tonic.Chia or sabja seeds: Which one is better?You do not have to pick sides. Some days you will need the heart-helping, protein-rich punch of chia; other days, your body will crave the calm, gut-soothing embrace of sabja. Balance is key. Let chia handle your protein goals and sabja soothe your stressed skin and stomach. 