INTRODUCTION:

Education of adolescents- The college girls who usually belong to late adolescent age groups from 18-22 years are often vulnerable to many health issues in developing countries, including India. The Indian girls are often ignored and neglected for proper nutrition, primary and higher studies in rural areas. However, the scenario has been changing due to awareness and some laws imposed by the Indian government. As per the education sector, 38 million students were enrolled in higher education in 2019, and the net enrolment ratio reached 26.4% for the said year in India ¹. According to WHO, the girls' primary concern is proper nutrition, education, marriage not before 18 years, and pregnancy not before 20 years. Overall similar rights cum privileges should be provided like boys in the society, mainly in rural India ^2-4.

Socio-economical aspect - The various women empowerment organizations, including WHO, UNICEF suggest strengthening the women from childbirth to school life and again from school life to marital life by improving socio-economical developments, rural employment, and entrepreneurship, proper free primary, secondary, and higher education ⁴. Society and entire communities must protect girls from birth, including parents of the rural or upcountry areas. Girls are not for childbearing and domestic work 24x7 but also competent activities, jobs, and developments like boys. Considering safety measures in rural areas, adolescent pregnancy should be stopped using OTC contraceptives for effective intervention ^5-6.

Health status among rural and urban girls:

Adolescent girls are vulnerable to severe health issues and are affected by poor nutrition, growth retardation, improper dietary patterns, and lifestyles. Some risky behavior, poverty, family influence, and awareness of essential nutrition affect their future health ⁷.

Table.1 Adolescent's percentage of Indian states and Mean-age of female at practical marriage(considered five states top vs. bottom states) and (considered major Indian states)^8-9

Indian States	Adolescent Percentage	Indian States	Mean (assessed 2014)
Uttar Pradesh	24.5	Andhra Pradesh	21.80
Rajasthan	22.9	Assam	22.50
Uttarakhand	22.5	Bihar	22.10
Bihar	22.5	Gujarat	22.70
Jharkhand	22.2	Haryana	22.30
Andhra Pradesh	19.3	Karnataka	22.40
Maharashtra	19.0	Madhya Pradesh	23.80
Karnataka	18.9	Maharashtra	21.80
Tamil Nadu	17.2	Orissa	22.20
Kerala	16.3	Punjab	22.10
Madhya Pradesh	16.00	Rajasthan	23.50
Assam	21.3	Tamil Nadu	21.60
Orissa	21.7	Uttar Pradesh	22.30
West Bengal	28.32	West Bengal	21.50
States Average	20.90	India Total	22.30

As per a recent study in 2015, adolescents have increased nutritional requirements demanding a diet (NRDD) rich in protein, vitamins, calcium, iodine, phosphorus, and iron due to rapid growth spurt and increased physical activity. The National Institute of Urban Affairs (NIUA), under the Housing and Urban Affairs ministry, GOI, in association with UNICEF, India, went on an empirical study titled 'Scale and Nature of Deprivation among Children. Adolescents in Urban India: An Empirical Analysis.' The study was conducted based on secondary data from the official census and sample surveys from India's large-scale segments.

As per the study, adolescents across the economic level (inadequate vs. non-poor), gender segregation, and various residential local areas (slum vs. non-slum) are primarily concerned irrespective of total health and nutrition. Hygiene practice and the availability of essential drinking water and sanitation facilities should be added as a priority. The study highlighted the emergent need for rationalizing the urban and rural health care system at all levels, including education, employment, and social security ¹¹.

Anemia among adolescents:

Anemia is a health condition while a person suffers from insufficient numbers of red blood cells (RBC) or the amount of hemoglobin (Hb) that reduces oxygen in blood in the form of oxyhemoglobin. In general, the hemoglobin level for women is 12 grams (g/dl) and men 13 g/dl. Despite so many campaigns, a high prevalence of anemia was found among adolescent girls, which was considerably increased in the late adolescents in rural areas. A significant association of anemia with socioeconomic status means the prevalence of anemia was high in adolescent girls or childbearing women who belonged to low socioeconomic status. Still, there is a significant relationship between anemia and socioeconomic status, dietary pattern and supplements, and helminth control. The best results are seen if iron and folic acid tablets are consumed along with a healthy high protein cum iron-rich diet ^12-14.

Table.2. Factors to control anemia among women in India ¹⁵

Factors	Percentage %
Socio-Economic status	17%
Maternal Schooling	24%
Health and Nutrition Intervention	7%
Improved Sanitation	9%
Maternal Age	2%
Meat and Fish Consumption during the maternal period	1%
Number of children under 5	6%
Other issues/Unexplained	34%

Source –NFHS data-4, Government of India

Body image:

A study showed that adolescent college-going girls are often dissatisfied with their body image. There is a relationship among various factors with body image satisfaction level where controlling weight is the primary factor that affects behavior cum temperament. A study revealed that dissatisfaction due to body image is not just a western concept or filmy-effect but anxiety due to social and aging effects. Jobs like cabin crew, TV serial artist or fashion designer, or upcoming marriage occasions, are all significantly associated with body image dissatisfaction ¹⁶.

Mental Health:

Almost 10%–20% of adolescents in the global population suffer from various mental health conditions, underdiagnosed and undertreated. Mental health is often overlooked for many reasons: ignorance or awareness of psychological health among health workers. As per the 2011 census, approximately one-fourth population in India was adolescents (253 million). According to the National Mental Health Survey of India (NMHSI- 2015-2016), the prevalence of mental health issues are among adolescents (13–17 years) was reported around 7.3% ^17-18.

Hair and Skincare:

Skin disorders, mainly cosmetic matters, are pervasive among college-going girls. Apart from cosmetics, hair issues are often found among adolescent students and depend on the area, pollution level, allergy, personal hygiene, sanitation, and drinking water consumption. Hence, many critical factors determine the prevalence and types of cutaneous diseases among the youth generation. The significant factors are race, gender, personal hygiene, personal skincare, environmental, and diet practice ¹⁹.

Nutritional perspective:

To ensure adequate growth and development, infants and young children should be fed the minimum suitable diet. Infants and young children are vulnerable to under-nutrition, especially stunting and micronutrient deficiencies, and increased morbidity and mortality, without sufficient variety and meal frequency. For breastfed and non-breastfed children, the WHO minimum appropriate diet guideline, a combination of dietary type and minimum meal frequency is distinct ^20-23.

Some best natural products for hair care ^26-29

a. Brahmi (Centella asiatica)-Brahmi is beneficial because of flavonoids, glycosides, essential oils, and sterols.

b. Amla (Emblica officinalis) is used commercially as natural shampoo and hair oil as it contains ellagic acid and gallic acid.

c. Jatamansi (Nardostachys jatamansi): very useful for the growth of hair, black hair color, and hair tonic concoction. It helps to make hair shiny cum luster.

d. Henna (Lawsonia inermis): These leaves mainly contain lawsone (quinone) and lawsone (thiol group) to the keratin.

e. Neem oil (Azadirachta indica): Neem oil is one of the best antidandruff agents and effective oil that contains essential fatty acids, palmitic acids, oleic acid, linoleic acid, etc.

f. Basil oil (Osimum sanctum): The oil contains linalool, cineol, citral, estragole, eugenol, and methyl cinnamate, which altogether help total hair care.

g. Sandalwood oil (Santalum album): The oil promotes hair growth due to Santalol, ketones, aldehydes, hydrocarbons, acids, etc.

h. Ginko (Ginkobiloba): A natural herb containing many effective antioxidants such as flavanol, terpenes, ginkgolides, glycosides, which are often used for oil and lotions.

Some best natural products for skincare ^30-34

a. Ultraviolet rays are very much concerned with skin damage. Hence some natural products like α-tocopherol that prevent ultraviolet A and B-induced glutathione loss and DNA damage.

b. β-Carotene blocks free radicals and reduces immune suppression because of UV light exposure.

c. Lycopene manages skin rash due to UV range and reduces the roughness of the skin.

d. Lutein inhibits the breakdown of the extracellular matrix and maintains skin from UV effects.

e. Flavonoids (quercetin, isorhamnetin, kaempferol) can decrease erythema, often observed due to UVB radiation.

MATERIALS AND METHODS:

Study design:

A survey study where a simple random sampling method was used. The survey was conducted in a district girls' college for two days in October 2018 from 11 am to 4 pm with two dietitians, two nutrition subject experts, and one homeopathic doctor. A pre-tested semi-structured questionnaires format was prepared and duly filled by each respondent for the case study.

Selection of samples:

In this survey study, 110 interested girls students participated in the primary health cum nutrition screening for 18 to 21 years. They studied in the graduation degree course (all steams from 1^st year to 3^rd year) staying either at the hostel or home. The permission for the survey was granted by the principal officially 15 days before the respective survey dates. The verbal consent was also taken from each participant just before the primary screening and filling questionnaires.

Geographical Area:

A girls college in Howrah district, West Bengal

Tools and Techniques:

i) Survey through pre-tested semi-structured questionnaires

ii) BMI calculation through height and weight measurements.

iii) Screening of nail, hair, skin, tongue

iv) Assessments of dietary habits and basic nutrition knowledge

v) Dichotomous questions understanding and filling in the questionnaire.

Data Collection:

Using the tools as mentioned above and techniques, data collected through the questionnaires based on the concept of nutrition, personal health cum hygiene followed by their subjective opinion and perception of the body image

Statistical-Methods:

SPSS version -16 applied as statistical analysis.

RESULTS:

Table.3. Participants necessary details (number and valid percentage both)

Year-wise Participants	Total students	Valid %
1^st Year Students	48	43.6
2^nd Year Students	35	31.8
3^rd Year Students	27	24.5
Total	110	99.9%
Age Group	Total students	Valid %
18 years of age	34	30.9
19 years of age	36	32.7
20 years age	28	25.5
21 years age	12	10.9
Total	110	100%
Staying Arrangements	Total students	Valid %
Students come from home	98	89.1
Private hostel	12	10.9
Total	110	100%

The above table shows the numbers of participants year-wise and along with their ages. Further, data also showed the numbers of regularly attend college from their home and staying at the hostel. Apart from the category-wise number, total participants are also mentioned there in the table.1.

Table.4. Awareness of health and nutrition of each student as per designed questionnaires (number vs. percentage vs. mean, based on total students)

Questions	Attributes in the questionnaires	Yes	percentage	No	percentage	Mean
1	Awareness of nutrition and diet	93	84.5%	17	15.5%	1.15
2	Following any diet by a dietician	05	4.5%	105	95.5%	1.95
3	Self-diet following	96	87.3%	14	12.7%	1.13
4	Drinking Aquagaurd/mineral water	86	78.2%	24	21.8%	1.22
5	Habits of eating fruits and enough vegetables	78	70.9%	32	29.1%	1.29
6	Hair fall due to fungal infection	73	66.4%	37	33.6%	1.34
7	Hair loss due to improper oil or shampoo	73	66.4%	37	33.6%	1.34
8	Skin issues due to stress/sunburn/G.I disorders	68	61.8%	42	38.2%	1.38
9	Acne/pimples since long time	72	65.5%	38	34.5%	1.35
10	Any medicine taking mainly for depression	10	9.1%	100	90.9%	1.91
11	Any menstrual irregularities	64	58.2%	46	41.8%	1.42
12	Junk foods/ out of home foods habits	87	79.1%	23	20.9%	1.21

The above table showed the responses against the dichotomous questions asked to the participants through the semi-structured questionnaires. The 12 questions as attributes were invited to every college girl to assess their perspective on personal health, hygiene, and overall individual body image. Some of the questions were also asked to understand their diet/nutrition knowledge that was an integral part of the better health covering skin, hair, and other image parameters ^24,25.

Table.5. Various health issues pointed out for the participants (number and percentage)

Health issue-1	Weight status	Total students	Valid %
	Normal weight	13	11.8
	Overweight	26	23.6
	Pre-obesity	26	23.6
	Obesity	22	20.0
	Mild underweight	13	11.8
	Moderate underweight	6	5.5
	Severe underweight	4	3.6
	Total	110	99.9%
Health issue-2	Anemia screening and Hb level	Total students	Valid %
	Normal	97	88.2
	Anemia expected	13	11.8
	Total	110	100%
Health issue-3	Hair loss and related issues	Total students	Valid %
	Some hair loss	48	43.6
	Excess hair loss	14	12.7
	No hair loss	37	33.6
	Brittle hair	11	10.0
	Total	110	100%
Health issue-4	Skin issues	Total students	Valid %
	Dry skin	21	19.1
	Oily skin	15	13.6
	Skin rashes	32	29.1
	No skin issue	42	38.2
	Total	110	100.0
Health issue-5	Acne or pimple issues	Total students	Valid %
	Acne	5	4.5
	Pimples	67	60.9
	No pimples	38	34.5
	Total	110	100.0
Health issue-6	Mental issues	Total students	Valid %
	Sometimes depression	10	9.1
	Depression medicines	5	4.5
	No depression issues	95	86.4
	Total	110	100.0
Health issue-7	Menstrual issues	Total students	Valid %
	Irregular menstruation	47	42.7
	Absence of Menstruation	9	8.2
	Painful menstruation	11	10.0
	Normal menstruation	43	39.1
	Total	110	100.0
Health issue-8	Gastrointestinal issues	Total students	Valid %
	Acidity	54	49.1
	Gas	17	15.5
	Constipation	6	5.5
	No Gastric issues	33	30.0
	Total	110	100.0

The above table showed eight health issues that we identified during the survey through questionnaires and initial screening. The mentioned health issues are positively correlated with skin, hair, and gross physical image, primary components of feminine health that are commonly concerned for young unmarried girls.

Graph.1. Year-wise participants

Graph.2. Weight status of students

Graph.3. Anemia Screening/Hb level

Graph.4. Hair loss/related issues

Graph.5. Skin issues

Graph.6. Acne/Pimple

Graph.7. Mental issues

Graph.8. Menstrual issues

Graph.9. Gas/Acidity

The above graphs show the segregation of numbers and their percentage of all 8 health issues, including the year-wise participants. (Refer to tables: 1 and 3 as shown above).

Table: 6. A summary on various hair issues, reasons, and some recommendations ^35-40

Issues on hair	Age group (in a year)	participants	Frequency on problem	Reason of problem	Recommendation
Diffuse hair loss	At any age	180 patients with diffuse hair loss	Once in month	Stress, Low hemoglobin level, GI parasitic infestation, drug intake, and thyroid problem.	Follow the Mediterranean diet. Eat a diet rich in protein and Vitamin A Can take.
Telogen effluvium (TE)	21-30	116/180	Throughout the life	Advancing age, thyroid dysfunction.	Multivitamin tablet for vitamins A, B, C, D, iron, selenium, and zinc.
Female pattern hair loss (FPHL)	21-30	21/180	Twice in a year	Pre-menopause, low serum ferritin level, drug intake, diabetes, protein-energy malnutrition, and zinc deficiency	Regularly wash your hair by using a mild shampoo.
Chronic telogen effluvium (CTE)	30-40	28/180	Usually starts at 1-3 weeks after initiation of chemotherapy	Chemotherapy, drug intake for cancer treatment, exposure to a specific toxic chemical. (1)	Rub onion juice on the scalp, leave it for 30 minutes, and then shampoo as usual.
Anagen effluvium (AE)	At any age	1/180	Once a month.	Stress, low hemoglobin level, GI parasitic infestation, drug intake, and thyroid problem.	Massaging hair and scalp with Coconut oil help prevent hair damage.
Alopecia: circular bald patches which may overlap overhead	14–19	244/756	Partly/ complete baldness	Fatty hair: blocks hair follicles, decreases oxygenation and blood supply to the hair Aging Smoking and alcohol consumption: produces free radicals, which break the capillary structure of hair and decrease blood supply to the hair. Frequently use hairdryer and hairstyling jelly, grease, and hairspray: irritate the scalp's allergic reaction and destroy hair's keratin protein. Chronic diseases: such as thyroid disorder, high blood pressure, anemia, and autoimmune disease, leads to T lymphocyte-mediated damage of hair follicles. Scalp lesions: cause poor nutrition, oxygenation, and integrity of the scalp. Thin hair strand: make hair more fragile. Increased activation of androgenic hormones	early diagnosis and treatment Improve the quality of life. For greasy hair: regular hair washing will be beneficial. Lower the use of permanents, dyes, bleaches, and rollers. Decrease consumption of alcohol and smoking.
Brittle hair: a mixture of frizzy, split-ended, dull, dry, lackluster hair	18-50 years	312	Very often, as per age group	Living in a hot, dry climate Spending maximum time in the sun or wind Frequently swimming in chlorinated and salty water Washing hair too often with harsh shampoos and conditioners Use of hairdryer, straighteners, or curlers and chemically treated hair Anorexia nervosa: an eating disorder that leads to malnutrition Hypoparathyroidism and Hypothyroidism	Avoid daily shampooing. Use condition after every shampoo. Avoid excessive use of permanents, dyes, bleaches, and rollers. Protecting hair from heat and sun exposure. Avoid frequently swimming in chlorinated and salty water, or wear a bathing cap when swimming. Diet should be rich in Vitamin A, vitamin C, biotin, and mineral iron. Include a good source of omega 3 fatty acids and antioxidants in the diet. Instead of air drying, Wrap hair with a cloth or towel after wash and then let it air dry. Try colder showers instead of hot water showers. Try coconut oil to massage hair
canities: Premature greying of hair	before the age of 25 years	57	27 girls as college students out of 52	Stress, aging, and genetics. Nutritional deficiencies of vitamin B12, iron, protein, copper. Low serum ferritin and vitamin D3 levels. Various autoimmune or premature aging syndromes and Down syndrome. Thyroid disorder and anemia Smoking, Prolonged exposure to ultraviolet rays.	If the reason is genetics, there isn't anything to prevent or permanently reverse the hair color. Consult a doctor to see the underlying condition responsible for white hair. pigmentation may return, but there are no guarantees If white hair is due to stress or smoking, there is no guarantee of the return of pigmentation after quitting smoking or reducing stress.

Role of vitamins and other nutrients in skin and hair health:

In addition to vitamins A, D, E, C, and B complex, some other nutrients take an active role in maintaining well-nourished skin and hair health. Essential omega-3-fatty acids, lactobacilli, tocopherols, flavonoids, and carotenoids are essential ^44,45. Vitamin C (L-ascorbic acid) is a cofactor for lysyl hydroxylase and prolyl hydroxylase that manages collagen action. Vitamin E tocopherol is abundantly present in green leafy vegetables and oils such as sunflower oil, safflower oil, wheat germ oil, soy foods, and corn oil. The intake of natural tocopherol helps against lipid peroxidation and collagen cross-linking in the human body ^46,47.Iron with vitamin B12, selenium, vitamin D, folate can improve hair greying or whitening; hence supplementing these nutrients can improve hair health ⁴⁸. Plenty of vegetables and fruits are available in India as great resources are often considered the best traditional foods. As per Indian indigenous knowledge, foods are always treated as natural medicines without any contraindications. Further, as per studies, the vegan diet is widely accepted as a detox diet and considered most effective for lifestyle disorders patients ^49-50.

Table.7. A summary on various skin issues, reasons, and some recommendations ^41-43

Issues on skin	Age group (in a year)	No of the subject (or participants)	Frequency on problem	Reason of problem	Recommendation
Fine wrinkling, coarse deep wrinkling, xerosis, thinning of the skin, loss of elasticity, seborrheic keratosis, skin tag	51 and above	335	often	Aging Photo-aging due to repeated exposure to UV rays of the sun.	Limit exposure to the sun.
Benign skin tumors	51 and above	17/347	5/100	Polluted environment, overcrowding, poor living condition	Improve the standard of living environmental sanitation. Have good nutritious fresh food.
Eczema		82/347	24/100
Pigmentary disorders		19/347	5/100
Acne	10-19	10/347	3/100	Pubertal changing, Polluted environment, overcrowding, poor living condition Clogged pores which may be due to excess oil Production, bacterial infection, dead skin cells, ingrown hair, and hormonal imbalance. High intake of refined carbohydrates: increases the level of blood sugar and insulin. Daily fast food consumption. Diet high in omega 6 fatty acid and low in omega 3 fatty acid (anti-inflammatory) increases inflammation. Dehydration: signals sebaceous to produce more oil, give skin a dull look, and promote inflammation and redness. Frequently makeup: may block pores Stress	Limit consumption of refined carbohydrates and fast food Take a good source of omega 3 fatty acid. Apply raw honey on the face, which has antimicrobial properties Daily correctly wash the face more than twice a day with warm water and a mild, alcohol-free cleanser Keep your body dehydrated by drinking at least 8 glasses of water daily. Limit makeup with greasy and foundation or use a non-comedogenic oil-free product Limit sun exposure. Manage stress with yoga or meditation Follow a Mediterranean diet
Vitiligo	Any age/mostly below 20 years of age	103	82/103 as per community	Exact reason unknown Family history of vitiligo may increase the risk It may be an autoimmune disorder. Severe sunburn, exposure to toxins and chemicals.	Consult with a doctor Treatment includes restoration of skin color by adding pigment or removing it. Limit sun exposure
Melasma	2% and 33% of the population/mostly 20-40 years of age			Heavy sun exposure Darker individuals are at more risk than fair individuals. Taking birth control pill, pregnancy, hormone therapy Stress and thyroid problem	It may disappear on its own when it is caused by pregnancy and by taking birth control pills. Minimize sun exposure and wear sunscreen daily.
Hypertrichosis: an abnormal amount of hair growth over the body.	10-15% of women of total population or Any ages between 18 and 45.			Genetic Cancer Anorexia Hormonal imbalance May cause a side effect of taking certain drugs: antibiotics, diuretics, vasodilators, immunosuppressants, photosensitizers, anticonvulsants.	For congenital form, there is no cure. It is usually treated by removing the responsible cause May follow epilation method: plucking, waxing, sugaring, threading (result lasting several days to several weeks).

Calorie requirements -1660-2130 Kcal/Day ^51,52

Calorie (energy) segregation:

1.Carbohydrate –50%-55% 2. Protein – 20%-25% (excluding supplement) 3.Fat - 15% ( only cooking oil 2tbsf) ; 4) 5%-15% - through some fruits cum vegetables or other dietary supplements .

Table. 8. Average Diet Plan for the Participants (Tentative Menu cum Meal Plan)

All uncooked calculated. Use kitchen weight machine for staple/primary raw foods for precise calculation (Check allergy/intolerance- if any/update soon). Organize rotational as per your convenience but not deviate quality, quantity, ingredients, and essential advice. This is a common format style, but the diet plan is not customized for the particular patient

Time –(30min +/-) and Meal Type	Menu/Meals (1tsp=5gm/ml;1 tbsp=10 gm/ml;1 bowl =50gm or 100 gm)		Calorie average (Kcal)
6am/6.30 am-At Bed-start	Detox/supplement: (if any) after refreshments, 1 glass lukewarm water + 20 ml aloe vera juice (Dabur/Apollo)+ 10ml Apple cider Vinegar. (Medicine, if any, as per schedule, should not be changed)		10
7.am	5 gm raw turmeric + 2pc almond + 2 pc walnut		70
Pre-exercises – 7.30am	2 pcs. cream cracker biscuit + 1 cup =100 ml Black/Green tea added, 5 tsp raw sugar. (No coffee/sugar 5gm max)		40
Exercises - @. at home /safe zone 7.30am	15 min yoga poses + 15 min freehand (cardio/Aerobic) + 10 min gradual increasing speed level walking. Preferably morning time in sunlight. If not speed walking possible, then practice 3 times free hand at home. # Trade mill can be used safely. *Tracking the calories at your dairy		-150
Tea/ Milk –(refreshment) 8.30/9 am	Post-exercise: 300ml water + 1 cup green tea (If like after work out/walking)		10
9.30am – Breakfast -> Option -1 (2-3days/week or rotational) – 2 days	Plain Oats 30 gm	+ 100 gm soft Mix vegetables 50 gm +50gm raw curd/Yogurt + 1 egg white boil poultry	110+120+ 50
Option -2 (2days)-Pl. note: max 1 egg white you can have daily.	Cornflakes 30 gm with 5 tsp table sugar	50 gm curd/lassi/Raita + after 10 min. 1egg white boil poultry. (*egg 1 pc /per day daily)	Almost similar
Option -3 (Do-1-2days) Should No added sugar/ghee/butter	30 gm Poha /Upma/2pcs Brown bread roasted	+ 50 gm curd + 1 egg white boil poultry.	Almost similar
Option -4 (2days)	30 gm roasted gram flour (sattu) sharbat	Add a pinch of pink salt+ lemon drops +black pepper	Almost similar
10 am –Supplement (If any) Hydration/Tea/snacks	Enough water /may have 1 cup black/green tea		0
11 am – or 4 pm/divided 2 times; Fruits/Salad preferred – 200gm total/ (avoid high sugar fruits)	Fibers fruits: Guava/apple/pear/ etc. + 1 mosambi (if available cranberries if fresh available to buy; Low quantity or avoid Sweet/high calories fruits for obese girls: (e.g., Banana/Coconut/Jackfruit/Sapota, etc. and also avoid all sweet and. dry fruits group:		60 + 70
1 pm – Lunch -> (carbohydrate part) +	50-80gm white rice or 2-3 pc chapathi = 70gm whole wheat flour or 40 gm brown rice properly soaked full night [alternatively]. Obese people better avoid white rice.		110-160
Common items +	Lentil /other pulses: 30gm; Green leafy veggies (gourds vegs.100 gm in total boiled) well-cooked, non-spicy, entirely at home prepared.		70+170
Non-Veg – 5 days	100 gm fish-rohu/Catla- (4days/week) and 1-day chicken 80-100gm Avoid chicken at dinner. All must be fresh daily purchased and as per available locally. If not Rohu/Catla, then maybe fresh live local fishes are also good		140-170
*Lunch veg. 2 days; (Written here Total allotment in a day). Partly same in dinner	Cream less paneer: 2 pcs = 20gm / Posto- 10gmX2; Mandatory: Dal: 20 gmX2: Green salad: cucumber, beet, carrot, capsicum – total 100 gm/day; Raita/Curd –sour: 100 gm/day (divided by 2 times @50gm) Others: All foods must be daily but not chilled and stored.; / Special veg. recipe: Kidney beans-20gm /dal Tarka/chick peas-20gm: /black gram/yellow peas -30gm / makahani -30gm /Mushroom – 30gm, Nutrela as soya pcs - 10pcs max (both times =Lunch+ dinner)		105- 120
Post Lunch - 15 min mild walking	500 ml water or more and to drink after 20 minutes to avoid gas/acidity. No sleep/nap at post-lunch (avoid dust/chilled water) Some walking at home (		-50 –
4 pm – Mid after -> Fruits 100gm/misc.	1 glass Mosambi or pineapple or cranberries juice =250ml (as per availability)		110-130
Mild workout- 5-6 pm	No as such heavy but at home walking. Or plain ground at the safe zone. However, morning exercise prefer		-50
6 pm –Tea –if you	After walking, 1 biscuit + 1 cup black tea/green tea without sugar		60
7pm –Evening snack	2 cream cracker biscuits + 50 gm salad/1 egg white (alternatively) max 2 egg white		110-140
7.30 pm– (If any)	Enough water + 1 cup black tea –Not mandatory		0
9.30 pm –Dinner – (carbohydrate part in gram) +	Dalia 30 gm mixtures with all veg. (4days/week) or (2-3days/week) 2 pc roti =50 gm whole wheat flour		100-120
Common items +	Dal: 20gm; gourds vegs: 100gm Green salad: soft 50 gm; Others: only veg recipes*		40+40
Non-Veg -2days	50 gm fish/1 egg white -2days (total 100gm fish/day); [Max 2 egg white and no chicken at dinner]		140-160
Veg meals (5/week) +	*as like lunch – may add panner 2 pcs/posto mix sabji, no curd at night		30+40
10 min. mild walk	10 min nearby or at home		-100
	water after 20 minutes; 1 cup=200 ml double toned fat-free milk		130
11 pm sleep	Go to bed, no late-night, Check sound sleep. Late-night sleep may increase stress and weight gain		130
	Remember: Any time pocket/easy foods/fillers on a day: Biscuits/Muri/Chira/green or fruit salad (no empty stomach long time)		Tot- 2060

Total energy. Kcal/day approx.2060 calculation (100 kcal +/-)

Pl. note: Max half-30 min- 1 hour can be deviated due to any reason. Frequent changes may affect health. (c) Total All black marked figures are included here for total calculation for this diet plan; the rest are taken as optional.

Points to follow in daily routine for better diet cum lifestyles. Proper implementation can only provide quick results.

a. Buy a kitchen weight machine for measuring or arrange such ways of rice/dal/cereals foods.

b. Cranberries/ Mosambi/Pineapple juice and Fish oil may help stretch marks that to buy.

c. Cream cracker Biscuits/Muri/Chira/green or fruit salad can be taken instead of heavy meals.

d. No fast foods or street foods like roll, chow, biriyani, or other fried items full of trans fat produce LDL cholesterol that affects the liver and heart and creates terrible fat.

e. No saturated. Fat foods like butter, ghee, cheese, mayonnaise, cream paneer, pasta, pudding, sauces. Avoid all fatty recipes like fried rice, polao. No junk foods and No added sugar or salt-rich foods purchased from outside, such as chips, salted or packet foods, sweeteners. Chocolate, pizza, burger ice cream, birthday cake, all cream foods, etc.Other cola products, soda water, packet juices.

f. Sleep avg.7 hours at night -10 pm to 6 am. Or max 11 pm till 7 am

g. Proper hydration 3-4 Ltrs water even in winter season including black tea but not other juices/ alcohol/liquids foods high in calories. Small and frequent low-calorie meals and plenty of drinking water. Water 15 minutes later meal.

h. Cooking oil is better to use olive or any white oil like as cooking oil like Saffola Gold/soya/sunflower

i. Rock salt/pink salt only for cooking 5 gm/day for an average person. NO Refined sugar /Avoid excess artificial sugar (stevia), max 20gm raw sugar in case tea/rare uses for chana-based sweets.

j. There are no packet spices and mainly all condiments (masalas), like sahi cumin, red dried turmeric, dried or red chili powder, Brown mustard, Hing, Ajinomoto salt. All sausage overall avoid spicy foods mostly added more in streets/restaurant foods or occasional purposes.

k. Best Spices: Use a little more in sabji or in salad garlic, ginger, onion, bell pepper, black pepper, clear raw turmeric in addition to oil. Use pink salt instead of white table salt.

l. Consume enough fibers from foods, mainly pulses (dal) like exclusive skins, gourds, and fresh green vegetables and fruits like apple, pear, guava.

DISCUSSION:

This study was based on a small survey conducted among 110 girls students studying for different graduate degrees. Young adolescents or college girls in urban areas are susceptible and emotional because they try to find the logic behind every argument. Body image is often a significant concern for their satisfaction based on hair and skin complexions, face value, appearance, body attraction, etc. Young girls are sensitive but unable to express their complexion to all except bosom friends or mothers due to unwanted and unexpected comments. However, as per the questionnaire applied in our study, we found that participants were also concerned about the nutritional status in the background. After interacting with us (authors as a survey team), they assessed that excellent health and proper nutrition could provide better skin color, shining hair, and overall toned shape. As per participants' replies, 95.5% of participants were not under the supervision or consultation of dietitians on these aspects, but they showed their interest in the proper nutrition to achieve all these. Some participants were also in a dilemma about appropriate hygiene, adequate medication, mental balance at home, menstrual regularity, easy to access diet practice by affordable foods at home. We as a researcher were also concerned about water quality because many hair fall or gastric issues found during the survey and later in the data analysis. A poor diet usually lacks quality protein, enough vitamins cum minerals, which is the primary cause of adolescents' health issues. In addition, low iron foods, low B vitamins, and vitamins A, E are often in the crisis among college girls, mainly in districts and semi-urban areas. The participants were primarily screened on fungal infection, nail, teeth, tongue, and acne/pimples issues. Above all, our paper is mainly concerned with the malnutrition status of participants based on BMI parameters. We analyzed that 74 participants were overweight or at the obesity stage, and in other direction, 23 were mild to severe underweight. We showed our various analyses through graphs (number 1-9) and hair and skin diseases with their causes followed by recommendations (table no- 4 and 5). The table 4 and 5 were prepared based on the most common skin and hair issues that young girls and other communities suffer. We discussed the reasons along with the best possible recommendations to solve the issue by citing the literature. Our paper showed the problems and tentative solutions through proper nutrition. The natural ayurvedic cum herbal products and other preventive approaches were incorporated based on an online literature survey.

CONCLUSION:

College girls are one of the most sentimental and argumental adolescent communities both in urban and semi-urban areas. The majority of them are concerned about their body image and related health issues such as skin and hair health, menstrual regularities, and more. Large numbers of college girls students are introverted about their perception of body images and related factors. However, they share their feelings with nearest and dearest persons like their mothers and bosom friends. They are generally aware that body shape, skin color, face, and overall appearance are genetically correlated to their parents, but proper nutrition is essential to good health. Our study can conclude that a scientifically designed diet proportionately rich in all nutrients and fundamental psychological counseling about body image may correct their physical and mental health. As a result, they can grow with their better academic career and make their future bright.

CONFLICT OF INTEREST:

The authors have no conflicts of interest

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Received on 12.05.2021 Accepted on 21.06.2021

Research J. Topical and Cosmetic Sci. 2021; 12(2):67-78.

DOI: 10.52711/2321-5844.2021.00010