Showing posts with label #Food. Show all posts
Showing posts with label #Food. Show all posts

Monday, 28 April 2025

A for Apple


An apple a day keeps the doctor away, Right? Why?

🍎 Crunch an apple  
 If you grind at night due to bruxism, tucker out the jaw by munching on an apple before retiring, it helps.
High cholesterol 
Fruits Like apples get the cholesterol lowering punch from pectin. To get the amount of pectin about 2 ½ cups of fruit is required. Eat a  guava in the morning, an apple at lunch and some papaya at dinner, for example, cholesterol levels can lower nicely. 
Constipation 
One small apple supplies about 3 grams fiber. Eat it. 
Suffering from diarrhoea 
Avoid apples as they are poorly absorbed carbohydrates. 
Put more fiber into your diet
Leave the skin on the apples when you bake them.
Diverticulosis 
Eat an apple instead of fruit juice.
Flu
Eat lightly and wisely. Eat applesauce. 
Food poisoning 
Drink Clear liquids like apple juice.







Tuesday, 16 July 2024

ARTHRITIS: REMEDIES TO EASE THE ACHE

 ARTHRITIS



It’s winter time! Holidays, thanks giving, festivals,  foods and lots of enjoyment. But winter is a time for joint pains and aches. Arthritis is one such problem. It may be the oldest known ailment on Earth. Mummies in Egypt, prehistoric people, even the  dinosaurs had it. 


There may be 100 types of arthritis but Osteoarthritis and rheumatoid arthritis are the most common.

Patients complaints of pain and stiffness in the large joints due to arthritis in ALKAPTONURIA.



REMEDIES TO EASE THE ACHE-

  • WEIGHT MANAGEMENT- The more you are overweight, the more stress and pressure you place on your joints.

  • EXERCISE- Take up tai chi or Chinese shadow boxing. When practiced correctly , it relaxes all joints. Yoga also helps. Aerobic exercise programs work well.

  • LESSEN YOUR STRESS- People who have things in their lives under control are better pain managers than people who don’t.

  • RELAX- Listen to music , read books, gardening etc. helps

  • Apply muscle ointment in the night to prevent morning stiffness

  • SWIMMING- in warm water relaxes the stiff joints. WATER EXERCISES work wonders.

  • MASSAGE- massage with oil and then steam or moist heat with warm towels or soaking hands and feet in warm water relaxes.

  • ICE PACKS- Apply for 15-20 minutes, then remove for 15 minutes, repeat.

  • HEAT- When joints become hot, swollen and tender, heat is the best solution.

  • Oily fish such as mackerel, salmon and herring provide omega 3 fatty acids that ease swelling and pain. Fish oil supplements in case someone does not like fish. Don’t over consume

  • Vitamin C has a positive influence on the course of disease. Citrus fruits, kiwi, sweet peppers.

  • Avoid solanine containing foods like potatoes, brinjal, tomato

  • Include Vegetable oils rich in EFA- sesame, safflower seed, sunflower seed

  • Groundnut and cashew nut

  • Cherries

  • Mustard seeds, fenugreek seeds , coriander seeds, sesame seeds, fennel seeds

  • Ginger, black pepper, garlic

  • Vitamin D

  • Vitamin E ( abundant in plant oils intercepts so called oxygen radicals which form in greater quantities with acute inflammatory diseases

  • Avoid coffee, alcohol, and nicotine. Reduce saturated fat intake by cutting down on meat, fatty cheese, butter and cream, avoid processed foods specially nitrates

  • Diet rich in fruits, vegetables, salads, whole grains, reduced fat milk helps ease the symptoms

Osteoarthritis- It is a degenerative joint disease

  • Apply cold moor mud or fuller’s earth poultices or mud bath is beneficial

  • Rub arnica oil 

  • Drink a cup of stinging nettle tea 3 times a day. Use 1 tbsp. Add dried herb in 250 ml of water and allow it to steep for 10 minutes.

  • Try Borage oil capsules

  • Salves containing arnica, comfrey or capsaicin ( active ingredients in chilli peppers)

  • Root of devil’s claw

  • OIL WRAP- Soak a cotton cloth in hot water and wring it out.

Mix rosemary, marjoram and lavender oil in equal proportions , put 10 drops of mixture onto the cloth. Wrap on the affected joints for about 10 minutes a day. 


Rheumatoid arthritis- It’s an autoimmune disease as well as metabolic disease that results in joint pains and deformity

  • Low Fiber diet results in Rheumatoid arthritis

Diet should provide adequate amounts of fiber, iron, copper, folic acid and vitamin B12. Patients with rheumatoid arthritis excreted 0.5 mg folic acid daily in their stools (Girdwood, 1950) 

Negative nitrogen balance has been reported to occur in rheumatoid arthritis so good quality protein should be consumed

  • Ice pack

  • Cold pack of mud, fuller’s earth or clay

  • Relax . Relaxation techniques also eases pain

  • Stinging nettle tea, Meadowsweet or heartsease (1-2 tsp per 250 ml water)

  • Celery infusion- mince 1 heaped tablespoon of celery and pour 250 ml water over it. Boil, steep briefly and strain. Sweeten with honey and drink 500 ml a day. DO NOT USE IT IN KIDNEY INFECTIONS

  • Sulphide waters and radioactive waters work well.

Thursday, 23 May 2024

EAT YOUR WAY TO FASTER BRUISE HEALING

 I love gym, running, brisk walking, and many more physical activities. But at the end of the day , I end up having colorful blue , green, purple spots on my body. How many of you have these bruises on your body?




Here are some common misconceptions about bruises that I think are important to address:

1. **Bruises Always Indicate Serious Injury:** While severe bruising can be a sign of a more serious underlying injury, many minor bruises are simply the result of normal bumps and impacts in daily life. Not every bruise means something is broken or there is major trauma.

2. **Putting Butter on a Bruise Helps it Heal:** This is an old folk remedy, but applying butter or other greasy substances to a bruise does not actually help it heal faster. In fact, it can trap heat and bacteria and potentially make the injury worse.

3. **Bruises are Painful:** The pain associated with a bruise actually comes from the initial impact or injury, not the bruise itself. The discoloration and swelling is not inherently painful, though it may be tender to the touch.

4. **Bruises Always Turn Black and Blue:** While black and blue are common bruise colors, bruises can also appear red, pink, purple, yellow, or green depending on the stage of healing. The specific color does not necessarily indicate the severity of the injury.

5. **Massaging a Bruise Helps it Heal:** Gentle massage may help increase blood flow to the area, but vigorous massage can actually cause additional bleeding and prolong the healing process. It's best to avoid direct pressure on a new bruise.

6. **Putting Ice on a Bruise is Bad:** In fact, applying ice to a fresh bruise can help reduce swelling and inflammation, which promotes faster healing. Just be sure not to apply ice directly to the skin.




Addressing these common misconceptions can help people have a better understanding of what bruises are, how they form, and the best ways to care for them. This knowledge can lead to more appropriate treatment and speedier recovery.


# Understanding Bruises: A Quick Guide




Bruises, also known as contusions, are a common occurrence that most people will experience at some point in their lives. These discolored patches on the skin are the result of small blood vessels breaking under the surface, causing blood and other fluids to leak into the surrounding tissues.

There are a few key things to know about bruises:

**Causes:** Bruises are typically caused by some kind of impact or trauma to an area of the body. This could be from bumping into something, falling, or even intense physical activity. People with certain medical conditions or who are taking blood-thinning medications may also be more prone to bruising.

**Appearance:** Bruises often start out red or pink in color, then progress to shades of purple, blue, and finally yellow or green as the body reabsorbs the leaked blood. The size and shape of a bruise can provide clues about the cause, with larger or irregularly shaped bruises potentially indicating a more serious injury.

**Healing:** Most minor bruises will heal on their own within 2-4 weeks, as the body naturally reabsorbs the collected blood. Applying ice, keeping the area elevated, and avoiding activities that could further damage the area can help speed up the healing process.

**When to Seek Medical Attention:** While many bruises are nothing to worry about, some may require medical evaluation, especially if they are accompanied by severe pain, swelling, or difficulty moving the affected area. Seeking prompt treatment is important to rule out any underlying fractures or other serious injuries.

Understanding the basics of bruises can help people recognize when a bruise is normal and when it may be a sign of a more serious problem. Being proactive about caring for bruises can also promote faster and more complete healing.

Certainly, there are some foods that can help provide relief for bruises:




1. Pineapple: Pineapple contains an enzyme called bromelain, which has anti-inflammatory properties that can help reduce swelling and discoloration associated with bruises.

2. Citrus Fruits: Fruits like oranges, lemons, and limes are high in vitamin C, which supports collagen production and can aid in the healing process of bruised skin.

3. Leafy Greens: Vegetables like spinach, kale, and Swiss chard are rich in vitamins A and C, which can promote healing and reduce inflammation.

4. Ginger: This root contains compounds like gingerol that have anti-inflammatory effects, potentially helping to alleviate bruise-related pain and swelling.

5. Turmeric: The active compound in turmeric, curcumin, has strong anti-inflammatory properties that can help reduce the appearance and discomfort of bruises.

6. Berries: Fruits like blueberries, raspberries, and blackberries are high in antioxidants, which can support the body's natural healing process for bruises.




It's important to note that while these foods may provide some relief, they should not replace proper medical treatment if the bruising is severe or accompanied by other concerning symptoms. Consulting a healthcare professional is always recommended for any persistent or worrisome injuries.

Monday, 16 October 2023

Is omitting Carbohydrates from our diet really beneficial for health?






When I was doing my Master's in Food , Nutrition and Dietetics , the internet was there but smartphones were not. Food was considered as food at that time. With the advancement of technology , synthetic foods are there and along with it the wrong concerns about food has increased. Earlier fad diets like GM diets , Liquid protein diet , Atkins diet , etc were there but the common people were unaware of it .Now almost everyone has a smartphone and every body is attached to social media and everyone is a diet guru.


A few years ago, I met a boy about 20 , he was unemployed. He didn't have money for food. He got a job in a small fitness centre. His work was to clean the centre and it's machine. The other staff helped him financially. When he got his first salary, he was so influenced by the gym trainers that he spent his salary on a big jar of protein powder. In developing countries like ours , people like this boy know about carbs and proteins . Amazing.


But does everybody know what carbohydrates are and its importance?



Carbohydrates as the name suggests contain carbon, oxygen and hydrogen. The carbon, hydrogen and oxygen are formed into units known as saccharide groups. Carbohydrates are classified according to the saccharide groups and it is further classified into the number of saccharide groups present.


First being the Monosaccharides containing only one saccharide group. It's the simplest one. The simple sugar but the carbon, hydrogen and oxygen present in it combines differently to form different simple sugars. They are


D-Glucose (Dextrose or grape sugar). It does not require digestion and can to a limited extent be absorbed by the stomach.


■Fructose (Levulose or fruit sugar). Present in honey , fruits and vegetables. It is an important commercial sweetner used particularly in soft drinks.




■Galactose Lactose breaks down into glucose and galactose.


■Sorbitol -occurs naturally in red seaweed, pears , apples , prunes and peaches. It does not raise blood sugar. It is used as a sweetener for diabetics. It also acts as a laxative .




■Mannitol -found in seaweed, pumpkin, mushroom and onions. It is very slowly absorbed from the digestive tract. It has a purgative effect. It is used to increase the urine output in patients with swelling due to fluid of the brain.


■Mannose -found in some food such as manna plants.


■Pentoses -nutritionally they are not important.


■Xylitol -present in small amounts in some fruits and vegetables. It is used in chewing gums. It decreases food intake and delays emptying of the stomach. It stimulates intestinal motility and may produce diarrhoea.



Disaccharides containing two saccharides are found in


●Sucrose (Table sugar or cane sugar or household sugar or beetroot sugar) , everyone's favourite. Inexpensive source of energy. High sucrose intake damages the liver and increases ALT /SGPT or AST /SGOT enzymes. High intake also leads to dental decay.


●Maltose-  is formed during the breakdown of starch in the process of malting barley. It is also an intermediate product formed in the process of conversion of starch into glucose.


●Lactose - (milk sugar ) sugar of human and animal milk. Easily digestible. Excess of lactose produces diarrhoea.




●Trehalose -found only in mushrooms and insects. Nutritionally not important.


Polysaccharides composed of many molecules of monosaccharides linked together.


○Starch-is the storage form of carbohydrates in the vegetable kingdom , the counterpart of glycogen in the animal kingdom. Starch is found not only in rice but in all the cereals. So it's a myth that a person is overweight by eating rice . If consumed properly rice doesn't harm the body. Starch is also found in pulses. It is found in potatoes, sweet potatoes, cassava, tapioca , sago , greater yams , lesser yams , and arrowroot. So the people who shout for "no carb diet" have to leave most of the foods found in this world .



○Glycogen -stored mainly in the liver and muscles. It is stored as glycogen or a reserve form of carbohydrates fuel for animals. In a normal person, any amount utilized is replenished immediately.



○Cellulose -forms the cell walls of vegetables, fruit and cereals. It is accomplished by cooking or by mastication , which mechanically breaks down the cellulose. Constipated person can be helped by cellulose which provides an unabsorbable bulk , distends the intestine and stimulates peristalsis.


○Isaphgul is cellulose which can absorb over 25 times its weight of water.


○Agar agar obtained from seaweed has properties similar to Isaphgul.


Liquid glucose complex carbohydrate predigested by hydrolysis of starch into tri , tetra -penta or higher saccharides are desired. It is widely used for the preparation of various foods.


Carbohydrates are really very important for our life . The main work of carbohydrate is to


♡ It supplies energy for the immediate use of the body.


♡ Glycogen protects the liver against bacterial toxins and poisonous substances.


♡The brain use glucose for energy at a rate of about 5g/hr


♡The efficiency of the heart as a pump depends upon the availability of carbohydrate as fuel.


♡Carbohydrate is the most efficient and economical fuel for muscles, energy is derived from glycogen in the muscles.


♡When carbohydrates and fats are supplied to meet the demand for energy, proteins are spared for growth and repair. When carbohydrates are insufficient to meet the requirements amino acids are deaminated for glucose formation and nitrogen is converted into urea by the liver and excreted by the kidneys.


♡When carbohydrates are not readily available as in starvation or cannot be utilised , fats are broken down in greater quantities for energy and an increased amount of ketone bodies are produced. These may accumulate in the blood as ketonemia or excreted in the urine as ketonuria . Therefore keto diet should be followed under the supervision of qualified dietician.


What happens when you stop eating to achieve zero figure or to become like supermodels ?

You have low blood sugar. Happens after 3-4 hours after breakfast or lunch. It gives rise to a feeling of weakness, palpitations, sweating, tremulousness , hunger and nausea. These symptoms may disappear in a short time as a result of conversion of liver glycogen into glucose. The symptoms are distressing but no physical signs are noted by the physician , you are diagnosed as 'neurotic '. Amazing isn't it?


Migraine attacks may be precipitated by low blood sugar.

What happens when boys like to workout with dumbbells and want to make macho figures but ... avoid carbohydrates ?

You will feel fatigued ,irritable. So what's the use of this type of show off when you are not feeling well from inside. To avoid muscle cramps during intense workouts, good carbohydrates are required by the body. Proteins should be spared for the growth of the muscles and carbohydrates should be included for energy utilisation.


"So avoid all the myths and fads , eat a well balanced diet and be healthy and fit forever."


 



Sunday, 8 October 2023

DIET!! DIETING!! DIETITIAN!!








It always happens to me! I think it happens to most of the dietitians. Whenever I go to a social gathering and introduce myself as a dietitian, the first reaction is "oh !you are a dietitian. Suggest something, I am gaining weight. " Is diet just related to weight gain or weight loss ?


I did my internship from a government hospital to take care of patients who did not have sufficient food to eat. It was a challenging task to prescribe a diet , a nutritious diet to patients who cannot afford food. Most of them were daily wagers.Two decades later , things have changed a bit. We have globalised. We are growing economically. We are getting food items from all over the world. We have so much to choose from. The mass media is full of such advertisements which suggest what to eat and what not to.



The most interesting part is that the people suggest anybody anytime about the pros and cons of the food. Thanks to the search engines which advertise certain food items. We have become self conscious because of this diet. If you search the word "diet" in the best dictionaries of the world, it is stated as the food and drinks which is consumed on a regular basis. But the common theory of dieting is limiting your food intake and the dietitian is one who restricts the food intake. But is this the proper definition of a dietitian?


We dietitians are meant to help the people with their food so that they can lead a healthy lifestyle. Dietitians are trained for at least 5 to 6 years so that we can guide other people. Food and diet has a crucial role in our life . People need food as soon they enter this world and eat till the day they are living. And the whole journey is not dependent upon soups and salads and health drinks , etc. They do eat the real food according to the age , sex , caste , cultural beliefs , health conditions. We qualified dietitians are there for suggesting diet to people of all age groups according to their sex , caste , cultural beliefs , health conditions. Dietitians calculate the nutrients to give a balanced diet to each and every one. They calculate the micronutrients and the macronutrient for a weaning child or a school going one or a teenager or an office going person or an elderly person. Dietitians are of various types and work in various places like hospitals, health centres, fitness centers , sports nutrition, researchers, schools, food industries, etc.


Dietitians are specified as




Clinical dietitians, Community dietitians, Food service dietitians, Gerontological dietitian, Neonatal dietitians, Paediatric dietitian, Research dietitian, Administrative dietitian , Business Dietitian, Consultant dietitian. And the work is to provide a proper meal plan by calculating the nutrients.


So eat properly, respect the food . There is no miracle diet or food . No bad food or good food either. Food is a necessity and diet is vital. In schools we are taught to thank God for the food. It should be followed till later.


Enjoy your food and "Diet" well and let the Dietitian do the calculation for your "Diet -ing"






Friday, 21 May 2021

Is counting calories necessary for weight loss?

IS COUNTING CALORIES NECESSARY FOR WEIGHT LOSS?




"Calories " .We are in a modern era . We have different types of gadgets. We like to use mostly all of them . We are becoming knowledgeable day by day . We know everything about medicine. Whenever a doc prescribes a medicine we check it on the Internet. We type symptoms if we or our loved ones have some health problems on the search option and know what our problem is . We are totally dependent on the Internet for our daily lives. We have many apps to count calories, we type the food items before consuming it ,we calculate the calories so that at the end of the day we can treat ourselves with a big sundae or a cheese burger, because we have so much of "calorie balance" as per the device . Aren't we fooling ourselves? Is this the proper diet we should follow? I was spellbound by one of my dietitian friends who follow this type of app for her diet.


"Food is not just a calorie my dear. Calorie is far more important."


Sometimes many of us feel hungry after eating a meal . We have counted the calories earlier so we are happy that we have consumed less calories than we should so we will lose weight quickly but we are hungry, we are frustrated, irritated.




Calorie is the measurement of energy. We store energy in the form of fat , protein and carbohydrates.

 We need energy for ♦️ basal metabolism ♦️to build and replace tissue ♦️to compensate for excretory loss ♦️ daily physical and mental activities.♦️ Our cells also utilise energy to maintain a high intracellular concentration of potassium and low concentration of sodium.


The requirements of energy varies with


1. Age . The energy requirement is assumed to remain unchanged between 20 and 39 years of age. It decreases 5%per decade between 40 and 59 , by 10%from 60 to 69 . Beyond that, a further 10 %reduction is there. If someone has a good appetite so much of reduction will lead to craving so it has to be planned accordingly.


2. Physical activity. But if you are working in a gym to shed down the extra weight; extra calories not needed.


3. Menstrual Cycle. Healthy women consume more energy in the ten days before menses than in the ten days after. Energy intake is lowest during the ovulatory phase and high during luteal phase. But it's a myth that estrogen is an appetite suppressant.


4. Pregnancy and lactation. Lactating women needs more energy than pregnant women.


5. Climate. Energy requirements change in extreme climates.


These are the factors one should consider for counting calories, but on a daily basis there is no need of counting calories.

 We should eat well. If we eat processed food the food is easily absorbed and we feel hungry afterwards. The satiety value is less . If we eat a full meal of a balanced diet consisting of whole cereals, pulses or beans or egg or chicken or fish with two or three coloured vegetables and yoghurt and fruits . Use little oil for cooking. We don't have to count the calories.


Stop munching between the meals . If you have a full meal you won't be feeling like munching afterwards.


Sometimes we are thirsty so we feel hungry so drink one or 2 glasses of water between meals.


Eat natural foods , love your food, eat food as a food not medicine or diet supplement, do not trouble yourself by counting the calories. Let it be done by a nutritionist or dietitian. You have a lot to do in life. So enjoy yourself.