Smita Nanda, Registered Dietician and Nutrition Consultant

01/07/2026

Your hemoglobin can be normal, and you can still have low iron stores.

That's something many people don't realize.

Iron isn't just about preventing anemia. It's essential for energy production, concentration, physical performance, healthy hair growth, and so many other functions your body carries out every day.

When iron stores (ferritin) start to run low, some people notice symptoms long before their hemoglobin drops. If you've been feeling unusually tired, struggling to focus, or wondering why you don't feel like yourself, it's worth having a conversation with your healthcare provider rather than dismissing how you feel.

The important thing isn't just replacing iron—it's understanding why your iron stores became depleted in the first place. Finding and addressing the underlying cause is key to long-term health.

In the next reel, we'll explore the common reasons iron stores become low and what you can do about them.

💬 Have you ever heard of ferritin before, or was hemoglobin the only iron test you knew about? Let me know in the comments.

This content is for education only and is not a substitute for personalized medical advice. Always consult your healthcare provider before starting iron supplements.

24/06/2026

Why Does Cholesterol Get Such a Bad Reputation?

The answer lies in how cholesterol is transported through the body.

Most of us were taught that cholesterol is “bad” and should be avoided. The truth is more interesting.

Here’s the part that confuses many people:

LDL, HDL, and VLDL are not types of cholesterol.

They are lipoproteins: delivery trucks 🚚 carrying cholesterol and fats, which are the cargo 📦.

The journey starts with 🚚📦 VLDL (Very-Low-Density Lipoprotein).

The liver packages triglycerides and cholesterol into VLDL particles and releases them into circulation. As VLDL delivers triglycerides to tissues, it shrinks and gradually becomes LDL.

🚚📦 LDL (Low-Density Lipoprotein) transports cholesterol to cells that need it.

The problem isn’t that LDL exists. When too much LDL circulates for too long, some particles can become trapped in artery walls, undergo oxidation, and contribute to plaque formation.

This is why LDL earned the nickname “bad cholesterol.”

🚚🧹 HDL (High-Density Lipoprotein) works in the opposite direction, carrying excess cholesterol back to the liver for recycling or disposal—a process known as reverse cholesterol transport.

That’s why HDL is often called “good cholesterol.”

📦 Triglycerides are a type of fat. Elevated levels are often linked to obesity, insulin resistance, and increased cardiovascular risk.

📦📦📦 Total Cholesterol is the sum of LDL cholesterol, HDL cholesterol, and a small portion of VLDL cholesterol.

But total cholesterol doesn’t tell the whole story. Someone can have a “normal” total cholesterol level while still carrying a high number of small, dense LDL particles.

LDL-C measures the amount of cholesterol inside LDL particles—not the number of particles themselves.

This is where ApoB (Apolipoprotein B) becomes important.

Every LDL and VLDL particle carries one ApoB protein, making ApoB a useful estimate of the total number of potentially atherogenic particles in circulation.

ApoA1 is the main structural protein on HDL particles.

The ApoB/ApoA1 ratio reflects the balance between cholesterol-delivering particles and cholesterol-clearing particles.

Think of it this way: Two people may have the same LDL-C level but very different numbers of LDL particles. More particles mean more opportunities to enter artery walls and contribute to plaque formation.

However, cardiovascular risk assessment requires looking beyond cholesterol alone.

✔️ Insulin sensitivity
✔️ Inflammation
✔️ Blood pressure
✔️ Lifestyle habits

All contribute to the bigger picture.

At the same time, lowering LDL remains an important strategy for people at elevated cardiovascular risk.

20/06/2026

Still Exhausted Despite Normal Blood Tests?

Many people experience:

✅ Fatigue
✅ Hair loss
✅ Brain fog
✅ Poor stamina
✅ Difficulty concentrating

Yet their reports show:

✔ Hemoglobin normal
✔ Thyroid normal
✔ Vitamin D normal
✔ Vitamin B12 normal

One often-overlooked reason may be declining iron stores.

Iron deficiency develops gradually, and ferritin—the body's iron storage protein—can begin falling long before anemia develops.

That's why some people continue feeling tired even when their hemoglobin remains within the normal range.

Have you ever been told that your blood tests were normal, but you still didn't feel well?

Share your experience below.

📌 Save this post and follow for Part 2:
Why hemoglobin stays normal for so long and when ferritin should be checked.

'sHealth

04/06/2026

The Daily Habits That May Be Silently Damaging Your Health

Most people believe that health problems start with unhealthy food choices.
They think, “I don’t eat much junk food, so I must be healthy.”

But after years of working with clients, I’ve learned something different.
Many people who struggle with weight gain, fatigue, poor digestion, high blood sugar, or high cholesterol are not necessarily eating badlyThe Daily Habits That May Be Silently Damaging Your Health

Most people believe that health problems start with unhealthy food choices.

They think, “I don’t eat much junk food, so I must be healthy.”

But after years of working with clients, I’ve learned something different.

Many people who struggle with weight gain, fatigue, poor digestion, high blood sugar, or high cholesterol are not necessarily eating badly. Instead, they are following daily habits that slowly work against their health.

The challenge is that these habits don’t cause immediate symptoms. They quietly build up over months and years until the body starts showing signs of distress.

Here are some of the most common habits I see.

Eating Too Fast

In today’s busy world, meals are often treated as another task to finish quickly.

When we eat too fast, our brain doesn’t get enough time to recognize that we are full. As a result, we often consume more food than our body actually needs, and it feels like, “I have just eaten an extra serving of whole grains. What’s wrong with that?”

Eating slowly not only improves digestion but also helps us enjoy our food and naturally control portion sizes.

Skipping Meals

Many people skip breakfast or delay meals because of work commitments or to fast. Remember, skipping meals or fasting does not work for everyone or in every phase of life.

While it may seem like a way to reduce calorie intake, it often has the opposite effect. Long gaps between meals can lead to intense hunger, cravings, irritability, headaches, and overeating later in the day.

Regular, balanced meals help maintain stable energy levels and better food choices.

Mindless Snacking

Mindless eating has become increasingly common. We eat while working, scrolling through our phones, or watching screens, often without paying attention to hunger or fullness cues.

The issue isn’t always the snack itself. The problem is eating without awareness.

Have you ever reached into a snack packet while watching television and suddenly realized it was empty? This is what is called mindless eating.

Not Eating Enough Fruits and Vegetables

Fruits and vegetables provide vitamins, minerals, antioxidants, and fibre that support nearly every function in the body.

Yet many people consume far less than recommended.

A diet low in plant foods may affect digestion, immunity, heart health, and long-term disease prevention. Sometimes the simplest improvement is also the most effective: adding more colour to your plate.

Depending Too Much on Processed Foods

Convenience foods save time, but relying on them regularly can come at a cost.

Many ultra-processed foods are high in calories while being low in fibre and essential nutrients, and with added preservatives and additives. It can even be your protein bar or diet snack.

A balanced diet does not require perfection. However, the foundation should come from whole, minimally processed foods.

Sitting for Most of the Day

Prolonged sitting affects metabolism, circulation, posture, and overall health. Simple actions such as standing up, stretching, or taking short walks throughout the day can make a meaningful difference.

Start acting on how your weekend goes. Notice how many hours you stay in one place, thinking, “It’s my day to rest.”

Neglecting Sleep

Sleep is often the first thing sacrificed when life becomes busy.

Yet sleep influences hunger hormones, stress levels, concentration, mood, and metabolic health.

Poor sleep can make healthy eating significantly more difficult because the body naturally craves quick sources of energy when it is tired.

Not Drinking Enough Water

Even mild dehydration can affect energy levels, digestion, focus, and physical performance.

Many people wait until they feel thirsty, but thirst is often a late sign that the body already needs fluids.

Keeping a water bottle nearby is a simple habit that supports overall health.

Small Habits Create Big Results

We often look for dramatic solutions to improve our health.

A new diet.

A detox.

A supplement.

A quick fix.

But lasting health is usually built through small, consistent behaviours repeated every day.

The good news is that harmful habits can be replaced with healthier ones.

You don’t need to change everything at once.

Start with one habit.

Eat a little slower.

Sleep a little longer.

Drink more water.

Add one serving of vegetables to major meals.

Small changes may seem insignificant today, but over time they can transform your health.

As a clinical dietitian, I’ve seen this happen countless times. Sustainable health isn’t about perfection—it’s about consistency.

Think about one daily habit you would like to improve this month and reach out to me.

26/02/2026

Fatty liver is becoming one of the most common lifestyle disorders and most people don’t even know they have it.
I broke down the causes, stages and how to reverse it in very simple language.

Read here 👇 as early stages are reversible.

Liver silently suffers because of your everyday food choices and it keeps serving without complaint—until one day, it becomes exhausted. Studies suggest that a large percentage of Indians have fatty liver disease, and many don’t even know it.

05/12/2025

Menopause is not the end of a story — it’s a natural transition and a new beginning.

About 6 months ago, I met a woman who came in struggling with prediabetes, insomnia, high stress levels, long working hours, and poor gut health.

With the right guidance, small yet consistent lifestyle changes, and a supportive approach, her journey over these months has been remarkable. Today, she:

Maintains healthy blood glucose levels

Is physically active

Feels emotionally stronger and more balanced

Has regained confidence and hope

Menopause can feel overwhelming when experiences are misunderstood or ignored. This is why open conversations, family support, and early intervention are essential.

This phase is also a reminder for women to:

Put their health first

Communicate openly with family about their needs

Seek support without hesitation

Menopause deserves awareness, empathy, and action — not silence.

Let’s normalize conversations around women’s midlife health.

23/09/2025

Better texture, longer shelf life… but don’t forget, IE fats aren’t magic!

01/09/2025

Glucose Overload: Debunking the Myth

Glucose isn’t your enemy. Mismanagement is.

Glucose = essential energy

Our bodies rely on it for almost every vital function. Yet, what’s often mistaken as glucose overload is actually the result of poor handling, particularly the insulin response to abrupt glucose surges.

The real villain is the spike, not glucose per se. Even healthy foods can trigger sharp blood sugar rises.

Science-backed fixes:

Eat vegetables first, then proteins, and carbs last, a simple switch shown to reduce post-meal glucose and insulin.

Add a bit of post-meal movement, like calf raises, to boost muscle glucose uptake and curb spikes.

Caution: While glucose awareness is valuable, experts warn against turning it into a fixation. Some glucose-focused trends may oversimplify metabolic realities. Approach such guidance with a discerning eye.

Glucose itself isn’t the culprit—our approach to it is. With mindful food sequencing and activity, we can support metabolic balance, sustain energy and ditch the fear of overload.

11/08/2025

25/07/2025

Happy you, happy me 😊